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Thread: Journal of a Lifter

  1. #1
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    Journal of a Lifter

    ...So I would have liked to call this thread 'Journal of a Powerlifter' because I train in that style but I figure you have to earn that title. Well anyway a little background info: as well as being passionate about my lifting I'm also a musician and I play orchestral percussion (xylophone, military snare drum, timpani, etc.), drum kit and piano. I live in England in the UK and ... well I wanna get real huge and real strong so I figured powerlifting would be the best bet seeing as how I wanna be able to actually use the muscle I build - as a guy on here said 'I don't wanna look like I can move the house, I wanna move the ****ing house'.

    Well anyway's I've been on here for quite a while ... too long in fact I should have started up a journal ages ago and now people can say 'You ain't eatin enough' or 'You ain't pushin hard enough in the gym goddamnit' whenever I start slackin off so please feel free to criticize me and for the love of god, don't hold back. Another quote: 'if you don't have anything negative or hate-filled to contribute to this thread, then don't say anything at all' I also plan on getting some videos up here at some point so people can critique my form but it probably won't be for a while: I need to a) get some better equipment (a cam corder), b) organise it all since I lift at the gym, not home and c) learn to use a bloody computer!

    Well anyway that's the introduction to my journal feel free to comment on here or don't bother at all if you don't feel like but really, I'm looking for feedback.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  2. #2
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    By the way, I will also use nice big letters and colours because I will probably bored and also because I don't want you guys to have to go through pages and pages of 'barbell curls 50 x 8 x 5, dips 75 x 3 x 2' etc. - its gonna be easy to read :P

    So here's today's routine:

    ME LOWER

    Squats

    Warm-up: bar x 10
    135 x 10
    140 x 8
    145 x 5
    155 x 3
    175 x 3 (old pr)

    Working sets: 185 x 3 (pr = + 10 ... and I know you guys can count, sorry)
    185 x 2 (helped up on the third rep)
    185 x 1

    Deadlifts

    Warm-up: 145 x 10
    ? x 8 (I forgot)
    ? x 5
    ? x 3 (Can't even remember if i did this)

    Working Set: 265 x 3 x 1 (pr = +2 reps)

    GHRS (on a lat pulldown): bodyweight x 8 (with light push of floor, then I got a cramp in my left calve)
    bodyweight x 5

    Weighted Hypers: +135 x 8
    +135 x 8

    Barbell Lunges (this was embarassing): 135 lbs for ? very wobbly reps, then I gave up - not done this before

    Abdominal pull downs: forgot to do


    NOTES: As you can see, I don't have a very good memory :P which is probably why I should bring a note pad to the gym, but I really can't be bothered. However the numbers I did write in were definitely correct. I also forgot my belt - so all the liftsw were raw...not that I have a squat suit or anything like that anyway. But i did borrow some chalk off somebody...

    Anyway today was a pretty awesome workout because I met two powerlifter dudes and we all deadlifted together. The one of them got 5 plates for three reps and I was basically gobsmacked. Will definitely come back here at 2 p.m. on a sunday every week. Oh yeah ... and I couldn't find any colours ...sorry...
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  3. #3
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    Deload bench day: (all with light weight)

    Bench: 110 x 3 x 3
    120 x 3 x 6

    Chin-ups: 1 x 10 (shoulda just done 8)
    1 x 6
    1 x 4

    Triceps pushdowns: 55 x 8, 6, 4

    H- Rolls: 25 x 8 x 3
    Preacher curls 17.5 x 12 x 3
    Last edited by AJ_H; 10-21-2008 at 03:10 PM.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  4. #4
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    Deload Lower Body (wed.):

    Squats: 175 x 9 x 3

    Deads: 220 x 9 x 3

    Ab Pulldowns: 6 x 8

    Short workout I know
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  5. #5
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    MAXIMUM EFFORT UPPER:

    Bench: w-up - 110 x 5, 120 x 4 (spotter ****ed me up, giving me help when I didn't need it, and didn't even ask him to spot )
    OH Press: 90 x 3 x 3
    Yates Rows: 140 x 3 x 5 (aah I can row more than I can bench!!)
    Dips: +22 x 2 x 5, +22 x 4 (didn't quite make it)
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  6. #6
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    MAX EFFORT LOWER (SUNDAY):

    Squats: w-up to 185 x 5
    Deads: w-up to 265 x 3 (was hoping for 5)

    Had a pathetic attempt at some assistance exercises but was too knackered.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  7. #7
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    Ok guys so I changed my routine to something a little more simple basically just:

    Sunday: Squats & assistance
    Wednesday: Bench & assistance
    Friday: Deadlift & assistance
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  8. #8
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    Wednesday (Bench & Assistance)

    Bench: 140 x 3
    OH Press: 100 x 3
    100 x 2 x 2
    Dips: + 15 x 3 x 8
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  9. #9
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    Friday (Deadlift &Assistance)

    Deadlift: 275 x 3 (+ 10 pr)
    Yates Rows: 155 x 3 x 5
    Shrugs: 155 x 3 x 10
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  10. #10
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    Squats - 220 x 1 x 1
    Leg curls - 65 x 3 x 8
    Donkey Calf Raises - 350 x 3 x 8
    Last edited by AJ_H; 11-22-2008 at 04:06 PM.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  11. #11
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    some kids ripped the seat off my bike today so it made it a lil hard getting back from the gym ...
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  12. #12
    Senior Member Virtron's Avatar
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    hey...

    My bench press was 120 when I started out. I weigh 145-150. The thing is. With being sick and not working out for two weeks from a stomach virus. I was able to achieve a bench of 165. Now, I'm not here to brag. I'm here to help. Your assistance for your bench is not good enough. You need to hit those triceps hard. Take a dumbbell and do 4-5 sets of 8 reps with it. Dumbbell extensions. They are key. That or skull crushers. Usually if its an annoying exercise or its hard. Then thats what you gotta do. I hated lat pulldowns because they exhausted me. After three months, its worth it. Just a tip about skull crushers. When you bring the bar down to your head, make sure its more than an inch away from your skull. Any lower will cause unnecessary pain in the elbows. Also, for us weak benchers. When we get stronger triceps we tend to forget about the shoulders. REAR DELT RAISES! They are your friend. Oh and as far as the way you bench. I would warm up to a max 2-3 reps. 1 set is fine. Do it every week and add 5 pounds until you slow down. Then I would do flat bench one week and incline another. Give it a try. If you need more help. PM me. I would have loved someone to give me advice when I was starting. So, I'm doing that.
    When I die. I want to be frozen. And if they have to freeze me in pieces, so be it. I will wake up stronger than ever, because I will have used that time, to figure out exactly why I died. And what moves I could have used to defend myself better now that I know what hold he had me in.

  13. #13
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    Tuesday: Benching - missed

    Friday: Deadlifting -

    Deadlift: 280 x 3 x3 (pr)
    yates rows: 135 x 3 x 7 (working on form - lowered the weight a little)
    seated row: 140 x 3 x 10
    shrugs: 175 x 3 x 8
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  14. #14
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    Sunday: Squatting -

    Squat - 220 x 1 x2 (missed on 3rd rep...still a pr. FORM!! knees keep coming inwards ... I'm thinking maybe a glute and hams weakness?)
    215 x 3 x 3
    Leg extensions: 265 x 6 x 5 (yeah, I know pretty shameful ...)
    Leg curls: 85 x 3 x 5 (I'm DEFINITELY thinking a hams weakness but I have NO idea how they got THAT weak ... what do you guys think?)
    Donkey Calf-raises: 350 x 3 x 12
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  15. #15
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    Quote Originally Posted by Virtron View Post
    hey...

    My bench press was 120 when I started out. I weigh 145-150. The thing is. With being sick and not working out for two weeks from a stomach virus. I was able to achieve a bench of 165. Now, I'm not here to brag. I'm here to help. Your assistance for your bench is not good enough. You need to hit those triceps hard. Take a dumbbell and do 4-5 sets of 8 reps with it. Dumbbell extensions. They are key. That or skull crushers. Usually if its an annoying exercise or its hard. Then thats what you gotta do. I hated lat pulldowns because they exhausted me. After three months, its worth it. Just a tip about skull crushers. When you bring the bar down to your head, make sure its more than an inch away from your skull. Any lower will cause unnecessary pain in the elbows. Also, for us weak benchers. When we get stronger triceps we tend to forget about the shoulders. REAR DELT RAISES! They are your friend. Oh and as far as the way you bench. I would warm up to a max 2-3 reps. 1 set is fine. Do it every week and add 5 pounds until you slow down. Then I would do flat bench one week and incline another. Give it a try. If you need more help. PM me. I would have loved someone to give me advice when I was starting. So, I'm doing that.
    hey, I've been actually been meaning to do some skull crushers for ages, but the dips usually knacker the tris out so I'm waiting till they can handle a lil more volume or maybe do them instead somedays. Also I prefer barbell rows over lat pulldowns. I would also rather do chins or pullups than those, but thanks for the advice.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  16. #16
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    so benching tuesday...

    bench: 145 x 2 (spotter assisted on 3rd rep), x 1, x1. (will down the weight next week)
    cable flyes: 55 x 3 x 8 (****ty order, yeah I know)
    OH press: 90 x 2 x 2 (because I did cable flyes before)
    Dips: bodyweight x 3 x 7 (again could not attach weight due to muck up of order)

    called it a day. pretty awful workout.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  17. #17
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    today, missed deadlifting.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  18. #18
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    so today - squatting & deadlifting (since I missed deading on fri)

    concentric squats: 175 x 3 x 3 (not done before)
    DL: 285 x 1 x 1 (could have done 3 but today was not a good day still, new pr nonetheless)
    Last edited by AJ_H; 11-22-2008 at 04:05 PM.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  19. #19
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    tues. - benching ... missed. I cycled all the way over to the gym then found out I forgot my bike key, so I came back. I'm gonna do some bodyweight stuff instead.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  20. #20
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    if your interested see this thread: http://www.wannabebigforums.com/showthread.php?t=118052 it's what I did on tuesday

    fri. deadlifting... 285 x 2 x 2 (had someone come up to me and say 'you know you could slip your disk doing that' and that I should use less weight, referring to his lower back. Then he informed me that 'you know that's two times your body weight' with which I retorted 'is it? that's very interesting.' and continued with my sets. he later told me 'not to be cheeky'. f&@er.) 285 x 1 (probably would have made 2 if I hadn't been distracted).
    bent over rows: 135 x 3 x 8
    chin ups, 3 x 6
    Last edited by AJ_H; 11-22-2008 at 04:03 PM.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  21. #21
    Hungry like the wolf. Dgro's Avatar
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    Quote Originally Posted by AJ_H View Post
    fri. deadlifting... 285 x 2 x 2 (had someone come up to me and say 'you know you could slip your disk doing that' and that I should use less weight, referring to his lower back. Then he informed me that 'you know that's two times your body weight' with which I retorted 'is it? that's very interesting.' and continued with my sets. he later told me 'not to be cheeky'. f&@er.)
    lmao -- i've gotten that talk before
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  22. #22
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    sunday: benching (changed round for better recovery between squatting and deading)
    bench - 135 x 2 x 3 (yeah I know I went down...been stuck on this weight for a while and got fed up)
    dips - (+ 45) x 3 x 3
    OH Press - 90 x 3 x 3 (1st set was a little wobbly because it felt a little heavier than I expected it to)
    skull crushers - 65 x 4 x 10 (had hoped to do 6 sets but no cigar. I think the bar I used (EZ) weighed 22 but not sure)
    lateral raises - 20 x 4 x 10 (again hoped to do 6 sets...never mind)

    looking back I think it was a pretty decent workout.
    Last edited by AJ_H; 11-24-2008 at 03:27 PM.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  23. #23
    Senior Member Virtron's Avatar
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    Quote Originally Posted by AJ_H View Post
    if your interested see this thread: http://www.wannabebigforums.com/showthread.php?t=118052 it's what I did on tuesday

    fri. deadlifting... 285 x 2 x 2 (had someone come up to me and say 'you know you could slip your disk doing that' and that I should use less weight, referring to his lower back. Then he informed me that 'you know that's two times your body weight' with which I retorted 'is it? that's very interesting.' and continued with my sets. he later told me 'not to be cheeky'. f&@er.) 285 x 1 (probably would have made 2 if I hadn't been distracted).
    bent over rows: 135 x 3 x 8
    chin ups, 3 x 6
    The guys in my gym are arrogant enough to come up and say "NO YOU DO LIKE DIS!" and they try to do it. I just smile and nod. Just smile and nod... smile and nod.
    When I die. I want to be frozen. And if they have to freeze me in pieces, so be it. I will wake up stronger than ever, because I will have used that time, to figure out exactly why I died. And what moves I could have used to defend myself better now that I know what hold he had me in.

  24. #24
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    question: is manuelsweb a decent site for converting kg - lb?

    tuesday: back to ordinary squatting

    squatting ... 210 x 3 x 3 (working on those knees, lowered the weight a little)
    straight legged deadlifts ... 200 x 3 x 8 (could have done more only for trouble with grip)
    attempted to do step-ups with some dumbbells on a step-up machine but gave up. gym needs a box so I can do real step-ups.

    friday: deadlifting
    deadlifting 285 x 1 x 3 (tried for a second set but just wasn't happening today)
    barbell rows 135 x 3 x 6 (did two less reps as I felt last week the form went slightly wrong towards the end)
    chin-ups + 35 x 2 x 3
    shrugs 200 x 3 x 10 (grip was going but then I tried it with a mixed grip and it was fine)
    barbell curls 45 x 1 x 9, 45 x 1 x 6, 45 x 1 x 5. (shoulda probably just started with 5-7 reps then I'd have got them all in...oh well its only curls)
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  25. #25
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    Quote Originally Posted by Virtron View Post
    The guys in my gym are arrogant enough to come up and say "NO YOU DO LIKE DIS!" and they try to do it. I just smile and nod. Just smile and nod... smile and nod.


    Today: BENCHING

    Benching: 140 x 2 x 2
    OH press: 100 x 2 x 3 (lifted in a different style with the weight higher up rather than resting on the shoulders. Should increase in weight quite quickly over the next few weeks.)
    Dips: + 22 x 3 x 6
    Chest Flyes: 25 (?) x 3 x 8

    So I have a system sorted: for benching, deadlifting, squatting and OH pressing I will do 2 sets of 3 reps in week one, then week two I will add roughly 2.5 lbs (1.25kg) and narrow it down to 2 sets of 2 reps to make sure I can keep up, then week three I will lift the same weight but for 2 sets of 3 reps and continue for however long I'll be able to keep that up.

    Also my routine will consist of the 'core' lifts at the beginning (deadlift or squat or bench AND OH press) for 2 x 2-3 for strength purposes and I will then proceed to do assistance exercises for 3 x 6-12 for hypertrophy purposes. That way I have a powerbuilding medium. That's the plan, wish me luck.
    Last edited by AJ_H; 11-30-2008 at 09:58 AM.
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

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