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9min walk from gym (dropped car off)

Push 40 (mod for shorter workout)

65min:

20/32kb rockits 

4x8/22db seated Arnie press

3x8/70 & 15/55kg Leg extns

(Not today! 4x6/60 & 15/45kg Mach sh press/side)

5x6/60 & 15/35kg Mach lat raise (squeeze and pause, lower)

15/(47 sled only) 5x6/50kg plus 20/10 Hack squat machine (knee circle warmups)

4x7/60 (plus another 4x7/60 seated) 15/50 & 20/35kg decline chest using pec-deck. Sweating!

2x12/28kg twin soft handles tri push downs

4x8/16kg overhead tri extns

3x10/11kg face pulls & 3x10/6kg lat raise pull-apart; thumbs back

3x12/11kg hi to low cable cross-overs; good contraction in chest, varying dist. out from uprights

End timed sessionB85429AB-7F6F-4CE3-8EA5-F034ED3D9E84.thumb.png.8ba471532761c5b06261d9bf62f814e1.png

(Not done 3x20/BW Janda sit-ups)

17k steps

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Car to & from gym (evening workout)

Pull 41

79min: (gym very busy)

2x4/12kb (per side) one legged hand to hand pass (lower leg strength/balance)
4x8/32kb rockits. 
3x6/65 & 12/55 Seated leg curls ocontrolled negs + rhythmic pump set 15/45kg.
4x6/56, 15/42 & 18 pump/30kg close grip seated rows, feet on floor, bent over, locked elbows, partials into lats. 
3x6/56.5 &12/42.5 close grip pulldowns, locked elbows, exaggerated body forward into elbows back-chest up. 
4x8/42 & 20 pump/28kg close grip pro/retracted upright row. 
2x12/28kg oblique push down/anti-extn (per side) Controlled
2x12/28kg cable side-bends/side.

3x20/28kg rope crunches (Carriage low down more of a pull-in)
12/11, 12/16 &12/21kg palms up parallel grip curl

2x8/10db & 3x7/12db Urlacher - seated shoulder shrug, hammer curl then palms fwd rear delt retraction, externally rotating shoulders

8/8, 8/10 & 8/12db ‘touch n roll’ curls

4x8/45 mach preachers.

8/12db ‘touch n roll’ curls

15/35kg mch preachers.

8/12, 8/10, 8/8 & 8/6db ‘touch n roll’ curls 

end timed gym session42DB529A-25E3-43A4-9AFC-E5D444F2C486.thumb.png.306a9025dcf0ac3a34ff93696e77a7e7.pngLow 5.8k steps for the day (half day at work - in office!)

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20/16kb single arm swings & 20 black band pull aparts Before setting off

14+20min walk to/from gym

Push 42

111min: (bit outta sync due to couple being on my machines...)

20/32kb rockits 

4x8/70 & 15/55kg Leg extns

4x8/12db seated Arnie press warmups 

15/(47 sled only) 6x6/50kg plus 20+6/10 Hack squat machine (knee circle warmups/intra-sets too. Knees were well warmed!) 

4x6/60 & 15/45kg Mach sh press/side. 
4x8/60 (plus another 4x8/60 seated) 15/50 & 20/35kg decline chest using pec-deck. Intense squeezes!

5x6/60 & 15/35kg Mach lat raise (squeeze and pause, lower) Monstered up & monster long pauses - felt powerful.

12/13 12/18 & 12/23kg hi to low cable cross-overs; good contraction in chest, tight into uprights - last set was a grind.

2x12/28kg twin soft handles tri push downs

4x8/16kg overhead tri extns, good pump/feel

3x10/11kg face pulls to o/h extn ; thumbs back

End timed sessionB7A31EC3-8851-40D6-8835-1E2606853E81.thumb.png.010557c2c53f1e956d0162ee5226c172.png16.5k steps &...A66199E8-5115-42B1-AAFF-2DF126EA3FDD.thumb.png.aed43f4429179bb384e62533486fc275.png

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11.09.20 Rest day...

1.5m round trip walking our lass to work, then just work today (in the garden:lol:)

Mmm, glass of beetroot juice & an egg sarnie for breaky!imageproxy.php?img=&key=c87b51b55a16542d3CDF8734-4F45-4EC0-9B28-C4E88FACBCF1.thumb.jpeg.0c983a698a66905abb2b2a4415128900.jpeg...18.5k steps

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12.09.20

20/16kb single arm swings,  2x4/16kb (per side) one legged hand to hand pass (lower leg strength/balance), 4x8/20kb rockits & 20 black band pull aparts before setting off0F026DC5-A132-49CA-9CE8-4355A7453B33.jpeg.a3e8b55d2ae23649a66d2ad99c89951e.jpeg

14+41min walk to & from gym (via tesco)

Pull 43

95min: (busy in gym today)
4x7/65 & 15/55 Seated leg curls controlled negs + rhythmic pump set 18/45kg.

4x7/56.5 &15/42.5 close grip pulldowns, locked elbows, exaggerated body forward into elbows back-chest up.

4x8/42 & 20 pump/28kg close grip pro/retracted upright row. 

4x6/13kg face away low cable curls
2x12/28kg oblique push down/anti-extn (per side) Controlled
2x12/28kg cable side-bends/side.

3x20/28kg rope crunches (Carriage low down more of a pull-in)

2x8/10db & 3x7/12db Urlacher - seated shoulder shrug, hammer curl then palms fwd rear delt retraction, externally rotating shoulders (still stings left shoulder)

4x7/56, 16/42 & 20 pump/30kg close grip seated rows, feet on floor, bent over, locked elbows, partials into lats. Long rests, real good stretch on pump set.

8/10, 8/12 & 8/14db ‘touch n roll’ curls

4x8/45 mach preachers.

8/12db ‘touch n roll’ curls

15/35kg mch preachers.

8/12, 8/10 & 8/8db ‘touch n roll’ curls (arms cramped up a bit so dbs went forward making less of a drag-like curl!)

end timed gym sessionCB7703FB-FE44-435B-80B4-9CE164EF4C99.thumb.png.9fb68fdc674540847331a476938d3739.pngmmm, me delicious beetroot powder came today... bit caky/lumpy - used a 25ml scoop - tastes OK4D618D4A-DAEA-4B60-BB25-67DCA51E94C3.jpeg.9623897532e4aabb69cfb8ef1e83ab22.jpeg

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13.09.20 rest day

2.5m morning walk & a little play around with kettle bells and the black band – 15 minutes.D752C278-3DA2-4FAF-AFAC-24D082719434.thumb.png.9618017410da7082e38074a5c1eb2579.png

Two egg omelette with sliced courgette, baby spinach, tomatoes, Kashmiri chilli flakes, cracked black pepper, Himalayan pink salt and sweet chilli Caribbean style sauce. Mmm...image.thumb.jpg.6d5b066de43bc3161aa4ba2e461b077a.jpg14.5k steps total. 

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14.09.20 (Post 25.5hr shift)

20/16kb single arm swings,  2x4/16kb (per side) one legged hand to hand pass (lower leg strength/balance), 4x8/20kb rockits & 20 black band pull aparts before setting off

12+15min walk to/from gym (via shop)

Push 44

89min:

15/(47 sled only) 6x6/50kg plus [email protected] (WM) Hack squat machine (knee circle warmups/intra-sets) 

4x8/70 & 15/55kg Leg extns

4x6/60 & [email protected] (WM) Mach sh press/side. 
5x6/60 & 15/35kg Mach lat raise (squeeze and pause, lower)

3x6/65 (plus another 3x6/65 seated) 12/55 & 18/40kg decline chest using pec-deck. Squeeze them f**kers out. (Plus 3x12/32.5kg single arm reverse flyes - interesting)

4x6/22db seated Arnie press

(Not done - no free stations! 3x12/18kg hi to low cable cross-overs; go for good contraction in chest)

12/11 12/13 12/16 2x12/18kg twin (long) soft handles tricep supinated push downs & pull-aparts

4x8/16kg overhead tri extns, go for good pump/feel

3x10/11kg face pulls to o/h extn ; thumbs back

End timed session & home for two scoops o’protein & a cheeky cab suav - I’m fooked!4EB7C379-472B-4389-BCA7-82A844C68413.thumb.png.e118f137cb68d3eb03060369ff7d3559.png13.6k steps rounding out the day. 

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16.09.20 (late afternoon workout)

20/16kb single arm swings,  2x4/16kb (per side) one legged hand to hand pass (lower leg strength/balance), 4x8/20kb rockits & 20 black band pull aparts before setting off

17min walk from gym (Dropped car at our lass’s work)

Pull 45

86min:
3x6/59 &12/45 close grip pulldowns, locked elbows, exaggerated body forward into elbows back-chest up.

4x8/56, 16/42 & 20 pump/30kg close grip seated rows, feet on floor, bent over, locked elbows, partials into lats.

4x8/65 & 16/55 Seated leg curls controlled negs + rhythmic pump set 20/45kg

8/6, 8/10, 8/12 & 8/16db ‘touch n roll’ curls

4x8/45 mach preachers.

8/12db ‘touch n roll’ curls

15/35kg mch preachers.

8/12, 8/10 & 8/8db ‘touch n roll’ curls

2x8/10db & 3x7/12db Urlacher - seated shoulder shrug, hammer curl then palms fwd rear delt retraction, externally rotating shoulders

4x8/42 & 20 pump/28kg close grip pro/retracted upright row. 

4x7/13kg face away low cable curls
2x12/28kg oblique push down/anti-extn (per side)
2x12/28kg cable side-bends/side.

3x20/28kg rope crunches (Carriage low down more of a pull-in)

end timed gym session06459C20-4D43-456D-945A-3DC6B7A6828F.thumb.png.65e950c4afb2ccc319dd269d7d88ed50.pngFinished off with 10.5k steps. 

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17.09.20

16+14min walk to/from gym

Push 46

135min:

20/16kb single arm swings,  2x4/16kb (per side) one legged hand to hand pass (lower leg strength/balance), 4x8/32kb rockits

4x8/70 & 15/55kg Leg extns

15/(47 sled only) 6x6/50kg plus 32@32.5kg (WM) Hack squat machine (knee circle warmups/intra-sets) 

4x6/60 & 20@40kg (WM) Mach sh press/side. 
5x6/60 & 15/35kg Mach lat raise (squeeze and pause, lower)

4x6/22db seated Arnie press - heavy but felt solid

3x6/65 (plus another 3x6/65 seated) 12/55 & 18/40kg decline chest using pec-deck. Squeeze them f**kers out. 
3x12/32.5kg single arm reverse flyes

12/11 12/13 12/16 2x12/18kg twin (long) soft handles tricep supinated push downs & pull-aparts

3x12/18kg hi to low cable cross-overs; go for good contraction in chest - felt “full” in mid-upper chest!

4x8/16kg overhead tri extns, go for good pump/feel

2x12/18kg twin (long) soft handles tricep supinated push downs & pull-aparts (‘cos we can)

3x10/11kg face pulls to o/h extn ; thumbs back

End timed session0D588156-28D3-4EFD-B621-5BF6EAF25068.thumb.png.3076ac2ae83400b2bdf19fc0a4ed96ea.png20 black band pull aparts at home, and some jump rope: 250xB5D4C121-CD66-48E7-B3BB-5A8643D319B3.thumb.png.f81c0ebb3f526f2b33558693143c527a.png20.5k steps...

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Car to & from gym

Pull 47

59min:

4x8/65 & 16/55 Seated leg curls controlled negs + rhythmic pump set 20/45kg
3x6/59 &12/45 close grip pulldowns, locked elbows, exaggerated body forward into elbows back-chest up.

4x8/56, 16/42 & 20 pump/30kg close grip seated rows, feet on floor, bent over, locked elbows, partials into lats.

4x7/13kg face away low cable curls

4x8/42 & 20 pump/28kg close grip pro/retracted upright row. 

2x12/28kg oblique push down/anti-extn (per side)
2x12/28kg cable side-bends/side.

3x20/28kg rope crunches (Carriage low down more of a pull-in)

8/6, 8/10, 8/12 & 8/16db ‘touch n roll’ curls

3x8/12db Urlacher - seated shoulder shrug, hammer curl then palms fwd rear delt retraction, externally rotating shoulders

4x8/45 mach preachers.

end timed gym session47A226ED-F590-4276-92B1-D841DF698E38.thumb.png.59cc29a44aa3d64a75cf5d17ed86ea07.png

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 It gonna lie I don’t know what half the stuff you’re doing is :lol:

my leg day has seated curls in with slow/controlled negative though and it’s fu**ing killer! I hit 75kg on it last week but missed out on reps, want to hit 2x14 tomorrow at that weight but Not hopeful! 

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19.09.20

12+15min walk to/from gym

Push 48

109min:

20/16kb single arm swings,  2x4/16kb (per side) one legged hand to hand pass (lower leg strength/balance), 20+12/32kb rockits

3x6/72.5 & 12/57.5kg Leg extns

15/(47 sled only) 6x7/50kg plus [email protected] (WM) Hack squat - more fluid Reps but still hard! Pad hurts shoulder more than owt else!:lol:

5x6/22db seated Arnie press - extra set felt good

3x6/65, 12/55 & 18/40kg dec chest pec-deck. Burned. 
3x12/32.5kg single arm rev flyes

12/16 4x12/18kg twin handles tri sup push downs & pull-aparts

3x12/18kg hi->low cable x-overs

4x6/18kg overhead tri extns

3x10/11kg face pulls to o/h extn

4x7/60 & [email protected] (WM) Mach sh press/side. Crushed by being out of order!
5x7/60 & 12/40kg Mach lat raise - not attacked like last time

End timed session0DCF74E8-39FF-46D7-B28C-965DCF1B8C16.thumb.png.cd247281be7b4e83233c5eab1e6ca5ee.png30 black band pull aparts at home...

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30 black band pull aparts at home. 
Walk out in morning 40min, dropped off at gym. 
15min walk from gym

Pull 49

~75min:

3x6/67.5 & 12/52.5 Seated leg curls + pump set 20/45kg

4x6/12db Urlachers.

3x7/59 &14/45 close grip pulldowns, locked elbows, exaggerated body forward into elbows back-chest up.

3x6/63, 10/56 & 20 pump/30kg close grip seated rows, feet on floor, bent over, locked elbows, partials into lats.

4x7/13kg face away cable curls

4x8/42 & 20 pump/28kg close grip pro/retracted upright row. 

(Not done 2x12/28kg oblique push down/anti-extn (per side)
2x12/28kg cable side-bends/side.)

2x21s/11kg cable twists/side

3x20/28kg rope crunch pull-ins

8/6, 8/8, 8/10, 8/12 & 8/16db ‘touch n roll’ curls

4x8/45 mach preachers.

end timed gym session

11.2k steps. Garmin decided not to save today’s workout... nuff said. 

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21.09.20

30 black band pull aparts at home. 

15+14min walk to/from gym

Push 50 (Legs)

67min:

20/16kb single arm swings,  2x4/16kb (per side) one legged hand to hand pass (lower leg strength/balance), 20/32kb rockits

15/(47 sled only) 6+1x7/50kg plus [email protected] (WM) Hack squat

3+3x6/72.5 & 12/57.5kg Leg extns

3x15/15kg seated calves

3x12/85kg seated calf extn 

2x12/36kg lying leg curls + knee raise

2x12/36kg lying leg curls w/arched back

2x12/27kg kneeling leg curls 

end timed gym session7EA09857-C0E3-47DD-B9D4-8C30B39B611F.thumb.png.352350c689a595b6706b4e03c78791ca.png

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22.09.20

30 black band pull aparts at home. 

15+12min walk to/from gym

Push 50 (shoulders etc)

62min:

20/16kb single arm swings

3x6/65, 12/55 & 18/40kg dec chest pec-deck.
3x12/32.5kg single arm rev flyes

4+1x6/22db seated Arnie press

4x7/60 & [email protected] (WM) Mach sh press/side.

12/16 4x12/18kg twin handles tri sup push downs & pull-aparts

3x12/18kg hi->low cable x-overs

4x6/18kg overhead tri extns

3x10/11kg face pulls to o/h extn

5x7/60 & 12/40kg Mach lat raise

End timed session90061909-8A98-42A0-9313-F875C6325963.thumb.png.e211faadecfbe1f95ab192c089f32d5f.pngAddl 20 black band pull aparts at home. 

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23.09.20

30 black band pull aparts at home. 

Car to/from gym

Pull 51

54min:

2x12/10db Urlachers.

3x8/59 &15/45 close grip pulldowns

3x7/63, 10/56 & 20 pump/30kg close grip seated rows

2x12/42 & 20 pump/28kg close grip pro/retracted upright row

3x10/11kg face pulls

Extra - 3x10/18kg face rows

(Not done 2x12/28kg oblique push down/anti-extn (per side)
2x12/28kg cable side-bends/side.)

2x21s/11kg cable twists/side

3x20/28kg rope crunch pull-ins

8/8, 8/10, 8/12 & 8/16db ‘touch n roll’ curls

2+1x6/50 mach preachers.

end timed gym session299234CE-0D12-40D1-A03E-EC1E1E880B58.thumb.png.c77aff04de14fab3f928f04f5595c72a.png

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24.09.20

30 black band pull aparts at home & 20/16kb single arm swings

Car to/from gym

Push 52 (shoulders etc)

53min:

2+1x8/22db seated Arnie press

2x8/65 & 20/40kg dec pec-deck.
2x12/32.5kg single arm rev flyes

3x8/60 & 12/40kg Mch lat raise. 
2x8/60 & 12/45kg Mch sh press/s

2x12/18kg twin handles tri sup push downs & pull-aparts

3x12/18kg hi->low cable x-overs

2x10/18kg overhead tri extns. 
3x10/11kg face pulls to o/h extn

End timed session4A669DF2-B3F6-46E6-8F0B-8A26EC8B6A5B.thumb.png.64332b9377c51344a639e45fcf8edb9f.png

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25.09.20

30 black band pull aparts & 30/20kb rockits at home. 

Car to/17min from gym via lasses work

Legs 53

59min:

2x12/36kg lying leg curls + knee raise.

2x12/36kg lying leg curls arch back. 
2x12/27kg kneeling leg curls 

3x8/72.5 & 20/50kg Leg extns

15/(47 sled) 4x8/50kg & [email protected] (WM) Hack sq

2x15/15kg seated calves. 
3x12/85kg seated calf extn 

extra 3x12/25kg single-leg seated calf extn 

end timed gym session0AAF8036-7BB0-4744-A2A1-5085B864645D.thumb.png.c3ee7a970bcb4a4e722685ad83a2a589.png

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26.09.20

30 black band pull aparts at home. 

Car to/from gym

Pull 54

54min:

2x12/10db Urlachers.
3x8/59 &15/45 close grip p/dwn. 

2x12/42 & 20 pump/28kg close grip pro/retracted upright row

3x10/11kg face pulls

Extra - 3x10/18kg face rows

(Not done 2x21s/11kg cable twists/side. 2x12/28kg cable side-bends/side). 

2x12/28kg obl p/down anti-extn. 
3x8/63, 10/56 & 20 pump/30kg close grip seated rows. 

3x20/28kg rope crunch pull-ins

8/10, 8/12, 8/14 & 8/16db ‘touch n roll’ curls. (8dbs in use)

2+2x6/50 mch preachers. 

end timed gym session37C8E4A6-9995-4B5F-AF18-8C41CBE8C307.thumb.png.ca93fc6db627f73a0c17edb4c1a59ae6.png

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27.09.20 Sunday - off day, then PPLPPLR from now onwards, which allows legs on wed (half day off work) & Saturdays (day off work)

28.09.20

30 black band pull aparts at home & 20/16kb single arm swings

14+14min walk to/from gym

Push 55 (shoulders etc)

55min:

2+2x8/22db seated Arnie press

[PecDec machine broken 2x8/65 & 20/40kg dec pec-deck. 2x12/32.5kg single arm rev flyes.]

3x12/18kg hi->low cable x-overs
3x12/11kg chest lvl cable flyes.
3x12/11kg cable flyes (drop in lvls each set)

3x12/11kg chest lvl cable rear delts using knotted rope handle

2x12/18kg twin handles tri sup push downs & pull-aparts

2x10/18kg overhead tri extns. 
3x10/11kg face pulls

2x8/60 & 12/45kg Mch sh press/s. 
3x8/60 & 12/40kg Mch lat raise

End timed session91CE36D4-6468-4386-A2D7-CB7368A39335.thumb.png.f3bf856938e2e39fe0ee0d802b7c7a8c.png12k steps total for day & new house bought!

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29.09.20

30 black band pull aparts at home. 

 15+13min to/from gym

Pull 56

54min:

2x12/10db Urlachers. 
3x10/11kg face pulls
3x8/59 &15/45 close grip p/dwn. 
3x8/63, 10/56 & 20 pump/30kg close grip seated rows. 
8/8, 8/10, 8/12, 8/14 & 8/16db ‘touch n roll’ curls.
2+2x6/50 mch preachers. 

(Not done 2x21s/11kg cable twists/side. 2x12/28kg obl p/down anti-extn. )
2x12/28kg cable side-bends/side 
3x20/28kg rope crunch pull-ins

end timed gym sessionDDDC422B-D243-47BA-96FA-309352073AED.thumb.png.554b36b2b91b270ad93432c51dc95820.png

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30.09.20

30 black band pull aparts & 30/20kb rockits at home. 

Car to/from gym

Legs 57

74min:

3+3x8/72.5 & 20/50kg Leg extns

15/(47 sled) 4+1x8/50kg & [email protected] (WM) Hack sq

2+1x12/36kg lying leg curls + knee raise. 
2+1x12/36kg lying leg curls arch back. 
2+1x12/27kg & [email protected] kneeling leg curls 

2+1x15/15kg seated calves. 
3x12/87.5kg seated calf extn 3x12/25kg single-leg seated calf extn 

end timed gym sessionD6B93130-0491-49B7-9C45-DD3AF0BE2FBA.thumb.png.0ec6672b1c06a20e6d10491f74395843.png

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01.10.20

30 black band pull aparts at home

18+18min to/from gym

Push 58 (shoulders etc)

120min: (off work today - easy, long rests between sets)

20/16kb single arm swings (inside & out) 
20/32kb rockits 

2+3x8/22db seated Arnie press

[PecDec machine broken 2x8/65 & 20/40kg dec pec-deck. 2x12/32.5kg single arm rev flyes.]

3x12/18, 12/21 & 8/21kg hi->low cable x-overs
3x12/11 & 2x12/13kg chest lvl cable flyes.
3x12/11kg cable flyes (drop in lvls each set)

3x12/11kg chest lvl cable rear delts using knotted rope handle

2x12/18kg twin handles tri sup push downs & pull-aparts

2x12/18kg overhead tri extns. 
3x10/11kg face pulls

3x6/60 & 12/45kg Mch sh press/s. 
3x8/60 & 3x12/40kg Mch lat raise

3x12/75kg mach tricep dips

End timed session60CB949F-5A58-481F-86F7-05C4C73D4743.thumb.png.8c64de67bbbdf64c871c48a49129d6c7.png Boxing coaching - 84min.  59 push-ups in 40s, and a loada BW lunges35B50AC8-EE0F-4271-BB23-AF7137011720.thumb.png.aa58ff86f63e0e0bb47b12102c909154.png

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02.10.20

30 black band pull aparts at home. 

 Car to/14min walk from gym

Pull 59

52min:

2x12/10db Urlachers.
3x8/59 &15/45 close grip p/dwn. 
3x8/63, 10/56 & 20 pump/30kg close grip seated rows. 

3x10/11kg face pulls

(Not done 2x21s/11kg cable twists/side. 2x12/28kg obl p/down anti-extn. )
2x12/28kg cable side-bends/side

3x20/28kg (H/M/L) rope crunch pull-ins 

8/10, 8/12, 8/14 & 8/16db ‘touch n roll’ curls.

2+3x6/50 mch preachers. 

end timed gym sessionB85248BF-86DB-4936-B33B-91BF9D618BE9.thumb.png.77df08823e66870f544b3ff29066ac25.png

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