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JDM EVO

JDM EVO's training log

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Mon 18/10/10

 

Current weight: 94kg

 

Only 1 minute between reps

 

DB Press

 

12 x 20kg

8 x 70lb

8 x 70lb

8 x 70lb

6 x 70lb

12 x 20kg

 

Close-grip bench press

 

10 x 60kg

5 x 80kg

5 x 85kg

4 x 87.5kg

3 x 90kg

5 x 80kg

10 x 60kg

 

Dips (bodyweight)

 

x 12

x 9

x 8

 

Tricep press down

 

22 x 15 plates

14 x 16 plates

14 x 15 plates

 

Bench dips (weighted 10kg)

 

x 14

x 12

x 12

 

BB Curls

 

10 x 60lb

8 x 70lb

8 x 70lb

8 x 70lb

12 x 40lb

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Are you following any type of program or just doing a bit of whatever?

 

What are your goals?

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I have only been back lifting for the past 3-4 months.

 

Like many, I am looking at gaining more strength/size/definition and doing my best to eat clean.

 

Monday is usually chest, triceps and biceps

 

Wednesday is lats and generally traps

 

Friday is legs and shoulders.

 

I am in my last week of M&M's 140 PPP for squats and will be shooting for the 170 thereafter.

 

I have issues with my left shoulder so I am pretty much limited to dumb bells and close grip for chest exercises.

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Wed 20/10/10

 

Wide Grip Chins (bodyweight)

 

x 16

x 11

x 9

x 8

 

Lying T-Bar Row

 

40kg x 10

60kg x 8

55kg x 8

57.5kg x 8

40kg x 15

 

Cable Rows

 

17 plates x 8

18 plates x 8

18 plates x 8

18 plates x 10

 

Bent Over Rows

 

60kg x 8

70kg x 8

70kg x 8

70kg x 8

60kg x 10

 

DB Shrugs

 

60lb x 15

75lb x 15

75lb x 15

75lb x 15

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Friday 22/10/10

 

Current weight: 94.6kgs

 

Squats

 

10 x 60kg

5 x 100kg

1 x 105kg

1 x 125kg

1 x 135kg

1 x 140kg (New PB)

5 x 120kg

5 x 120kg

4 x 120kg

10 x 100kg

9 x 60kg

 

Seated Shoulder press

 

10 x 10 plates

8 x 18 plates

8 x 19 plates

8 x 19 plates

7 x 19 plates

12 x 10 plates

 

DB Lateral raises

 

10 x 12.5kg

10 x 30lb

10 x 30lb

10 x 30ib

10 x 30lb

 

DB Front Raises

 

10 x 20lb

10 x 20lb

10 x 20lb

10 x 20lb

 

 

Just finished 140 PPP for squats this week plus additional sets. It has taken me around 5 months to get through it due to illness.

 

I look forward to having a crack at 170 next week! :)

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On Sunday morning, I had planned to start working on my deadlift technique (never deadlifted before) but was struck down with a cold/chest infection over the weekend, so it'll have to wait a week.

 

Tues 26/10/10

 

Still not feeling 100% today but I pushed through.

 

 

DB Press

 

15 x 20kg

8 x 80lb

7 x 80lb

5 x 75lb

4 x 75lb

10 x 20kg

 

Close-grip bench press

 

10 x 60kg

5 x 80kg

5 x 90kg

4 x 95kg

5 x 80kg

 

Dips (bodyweight)

 

x 14

x 8

x 7

 

Bench dips (weighted 10kg)

 

x 20

x 15

x 14

x 12

 

BB Curls

 

15 x 40lb

10 x 70lb

10 x 70lb

10 x 70lb

10 x 70lb

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Wed 27/10/10

 

I was still feeling second rate today, probably should not have bothered.

 

Surprisingly made a little progress but nearly died at the end of the session.

 

Wide Grip Chins (bodyweight)

 

x 18

x 12

x 8

x 7

 

Bent Over Rows

 

60kg x 8

70kg x 8

72.5kg x 8

72.5kg x 8

70kg x 8

60kg x 14

 

Close Grip Cable Rows

 

18 plates x 8

18 plates x 8

19 plates x 8

19 plates x 9

 

One Arm DB Rows

 

80lb x 8

80lb x 8

80lb x 8

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Friday 29/10/10

 

Had a rare bout of asthma today so I really had trouble with my breathing.

 

Started the first week of PPP 170 for squats however.

 

Leg Extensions

 

A few sets as a warm up as I had to wait 10-15 mins until the squat rack was free.

 

Squats

 

5 x 100kg

5 x 125kg

5 x 120kg

5 x 115kg

5 x 110kg

5 x 110kg

5 x 100kg

 

Seated DB Press

 

8 x 45lb

8 x 45lb

8 x 45lb

8 x 45lb

8 x 45lb

 

Front Plate Raises

 

15 x 15kg

15 x 15kg

15 x 15kg

14 x 15kg

 

Very soft cock effort with the shoulder exercises due to breathing issues so had to call it a day.

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Sunday 31/10/10

 

Third weekend in a row I have had this bloody chest infection/cold and it's really starting to get to me. I decided to hit the gym today anyway to at least work on my form. Most of my strength is still there but I have a total lack of stamina.

 

On a positive note... one of the PT's that hasn't seen me in 3 months couldn't believe the gains I have made in size and has labeled me "the tank" lol. I guess it's all relative but at least it would appear that I am doing something right!

 

Deadlifts (my debut)

 

60kg x 5

60kg x 5

80kg x 5

80kg x 5

80kg x 5

 

My back is a little sore. I am not sure whether it's due to bad form or perhaps due to not targeting the lower back muscles with my other exercises. I have a few issues rocking back on my heels and lost my balance once or twice. Hopefully it'll come together with more practice.

 

Bent Over Rows

 

60kg x 10

70kg x 8

75kg x 8

75kg x 8

75kg x 14 (found a mass of adrenalin from a good song on my ipod)

 

All energy went down the drain after these ^^ two exercises.

 

Reverse Incline DB Flys

 

20lb x 10

12.5kg x 8

12.5kg x 8

20lb x 8

 

Wide Grip Chins (bodyweight)

 

x 13

x 9

x 8

x 6

 

Glad I had the will-power to go in the end although with the way I am feeling, i'll probably regret it.

 

I'll be looking at doing some serious cardio over the next few months, as in tabata thrusters. I have dumb bells at home (rather pass out at home than the gym) but not kettle bells. I'll probably be asking a few questions over the next week or so to get some opinions/advice.

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Thurs 04/11/10

 

Feeling a little weak today. Going out on the piss after Melbourne cup and missing out on a couple of meals probably have a lot to do with it.

 

DB Press

 

20kg x 15

80lb x 8

80lb x 8

80lb x 2 (failed hard)

70lb x 6

70lb x 5

20kg x 12

 

Close-grip bench press

 

60kg x 8

80kg x 4

90kg x 3

95kg x 2

90kg x 4

80kg x 6

 

Dips (bodyweight)

 

x 14

x 8

x 6

 

Tricep pressdown

 

x 20 (15 plates)

x 14 ditto

x 12 ditto

 

BB Curls

 

70lb x 8

80lb x 8

80lb x 8

80lb x 6

40lb x 12

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Saturday 05/11/10

 

Current weight: 95.4kg

 

Feeling shit again. I'll have to make a trip to doctors if this continues. 4 weekends in a row with the same chest cough/infection. :(

 

Squats

 

10 x 60kg

5 x 100kg

5 x 130kg

5 x 120kg

5 x 120kg

5 x 115kg

5 x 115kg

8 x 100kg

 

Looked and felt like I had smoked a carton of cancer sticks the night before after my squats session.

 

Seated Machine Press

 

10 x 10 plates

8 x 18 plates

8 x 19 plates

8 x 20 plates - machine maxxed out

6 x 20 plates

8 x 10 plates

 

DB Front Raises

 

10 x 20lb

10 x 20lb

8 x 12.5kg

8 x 12.5kg

 

DB Lateral Raises

 

10 x 12.5kg

10 x 12.5kg

8 x 12.5kg

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Sunday 07/11/10

 

Tried tabata DB thrusters for the first time today. That's some hardcore shit! :lol:

 

I was using 12.5kg dumb bells. It was a little tough going, so I found out!

 

Basically ended up doing 4 x 8 (2mins) until I was farked... then I had a 5 minute break and repeated the same thing. Might have to lower the weight until I get a handle on things. I also want to do this 2-3 times a week (when I am not weight training). See how we go.

 

Monday 08/11/10

 

Seriously felt energized today... must have been the few beers I had last night. :S

 

Deadlifts

 

60kg x 5

80kg x 5

80kg x 5

100kg x 3

100kg x 3

120kg x 3

120kg x 3

 

After Deadlifting my back once again was sore and it was causing some grief when I was doing bent over rows. I went through my technique with a PT at my gym and he was happy with what he saw. In future, I might have to start really focusing on my stretching.

 

Bent Over Rows

 

60kg x 8

70kg x 8

80kg x 8

80kg x 8

85kg x 8

85kg x 6

 

Only a few month ago, I was struggling with 65kg Bent over rows. Really happy with my progress there at 85kgs.

 

Wide Grip Chins (bodyweight)

 

x 12

x 8

x 5 1/2

 

Close-grip cable rows

 

15 plates x 10

19 plates x 8

19 plates x 8

19 plates x 8

19 plates x 7

 

DB Shrugs

 

60lb x 12

80ib x 12

80lb x 12

80ib x 8

80lb x 8 (weight was almost slipping out of my piss-weak hands)

 

Overall, I was pretty happy with today's session.

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I dont think its poor forum mate.

How often do you dead?

I find anything for reps over 160kg for me, (same with squats, anything over 160kg) I start to get soreness and tightness in my back. which goes away after a hour or so.

Used to stay for a day or two when i first started, Now only a few hours max.

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Tried tabata DB thrusters for the first time today. That's some hardcore shit! :lol:

 

I was using 12.5kg dumb bells. It was a little tough going, so I found out!

 

Basically ended up doing 4 x 8 (2mins) until I was farked... then I had a 5 minute break and repeated the same thing. Might have to lower the weight until I get a handle on things. I also want to do this 2-3 times a week (when I am not weight training). See how we go.

Yeah they're great! I do them every now and then to mix the routine up a bit.

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I dont think its poor forum mate.

How often do you dead?

I find anything for reps over 160kg for me, (same with squats, anything over 160kg) I start to get soreness and tightness in my back. which goes away after a hour or so.

Used to stay for a day or two when i first started, Now only a few hours max.

 

Today was only the second time ever, but just like squats and bench-press (close-grip for me due to shoulder injury), I want it to be a part of my weekly routine.

 

I was really in some pain just by removing the weights from the barbel and then during Bent over rows straight after. The pain went away after an hour or two but I am just a little wary as I know of the dangers and potential back injuries with heavy weight and/or poor form. If a bit of soreness after deads is part and parcel, I guess i'll just have to grin and bear it!

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Tuesday 09/11/10

 

Tried tabata thrusters again but this time used 7.5kg dumb bells instead of 12.5. I got through it quite easily although I was getting 8 x reps in 15 seconds and then having a 15 second break. On Thursday, I might push it to 10 x reps to fill up the time, then have 10 second breaks. If I pull that off, hopefully I can start increasing the weight slowly.

 

Wednesday 10/11/10

 

DB Press

 

12 x 20kg

8 x 80lb

8 x 80lb

4 x 80lb

8 x 60lb

7 x 60ib

 

Left shoulder was a little sore after heavy dumb bells. Might take a couple of weeks off those.

 

Close-grip bench press (smith-machine)

 

10 x 60kg

5 x 100kg

4 x 100kg

8 x 90kg

7 x 90kg

 

Dips (bodyweight)

 

x 13

x 8

x 7

 

Tricep press-down

 

23 x 15 plates

14 x 16 plates

14 x 15 plates

 

BB Curls

 

8 x 60lb

8 x 80lb

8 x 80lb

8 x 80lb

7 x 80lb

12 x 40lb (immediately after previous set)

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Thursday 11/11/10

 

Tabata thrusters

 

4 x 10reps @ 7.5kg, then 4 x 8reps @ 7.5kg (4 mins total)

 

That nearly killed me.

 

Friday 12/11/10

 

Squats

 

10 x 60kg

5 x 100kg

1 x 120kg

5 x 135kg

5 x 125kg

5 x 120kg

5 x 120kg

12 x 100kg

 

Nearly missed out on my last 135kg rep as my shorts are too tight! :lol: It's really humid today in Adelaide and my shorts were sticking to my legs FFS.

 

It's looking like i'm going to smash my 140kg PB for squats very soon!

 

Seated Machine Press

 

15 x 10 plates

8 x 20 plates

6 x 20 plates

5 x 19 plates

4 x 18 plates

7 x 10 plates

 

Plate Raises

 

25 x 15kg

23 x 15kg

17 x 15kg

 

DB Lateral Raises

 

12 x 12.5kg

12 x 12.5kg

10 x 12.5kg

10 x 12.5kg

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Tuesday 15/11/10

 

Wide Grip Chins (bodyweight)

 

x 18

x 10

x 8

x 6

 

Close-grip cable rows

 

19 plates x 8

20 plates x 8

20 plates x 8

20 plates x 8

12 plates x 16 (immediately after previous set)

 

Deadlifts

 

60kg x 5

100kg x 5

120kg x 3

130kg x 1

140kg x 1 (new PB)

130kg x 2

120kg x 3

120kg x 3

 

No problems with the back today and i'm pretty happy to nail a 140kg PB seeing as though this is only the third time I have ever deadlifted. I might try a PPP program as of next week and see how it all progresses.

 

Bent Over Rows

 

60kg x 8

80kg x 8

85kg x 8

87.5kg x 6

85kg x 6

80kg x 6

 

DB Shrugs

 

60lb x 15

80ib x 12

80lb x 10

80lb x 9 (yet again weight was slipping out of my hands)

65lb x 12

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Wednesday 17/11/10

 

Tabata Thrusters

 

4 x 10reps @ 7.5kg, then 4 x 8reps @ 7.5kg (4 mins total)

 

Thursday 18/11/10

 

Decided to bench press first this session as i'd always be a little fatigued from doing DB presses first and I really surprised myself today. Never in my life have I ever benched more than 100kg's as a left shoulder injury would always limit me, but I smashed that mark today. Although I acheived 3 x reps with not too much trouble, I wasn't going to push any more than 110kgs today. As it is, I am absolutely wrapped!!

 

Close-grip bench press

 

10 x 60kg

5 x 80kg

5 x 90kg

5 x 100kg

3 x 110kg (New PB)

5 x 100kg

4 x 100kg

10 x 80kg

 

 

DB Incline Press

 

8 x 55lb

8 x 55lb

6 x 55lb

5 x 55lb

 

Shoulder was a little sore during dips so I didn't push as hard as I normally would.

 

Dips (bodyweight)

 

x 8

x 8

x 8

 

Weighted Bench Dips (15kg)

 

x 12

x 12

x 12

x 17 (pushed really hard on last set)

 

Tricep press-down

 

20 x 15 plates

16 x 15 plates

16 x 15 plates

 

BB Curls

 

8 x 80lb

8 x 80lb

10 x 80lb

10 x 80lb

18 x 40lb (immediately after previous set)

 

I could hardly lift my 5kg backpack after this session.

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Friday 19/11/10

 

Feeling flat. Didn't really come to play today. Just did a squat session but still notched up a PB.

 

Squats

 

10 x 60kg

5 x 100kg

2 x 120kg

3 x 135kg

5 x 130kg

5 x 120kg

2 x 142.5kg (NEW PB)

5 x 120kg

10 x 100kg

 

Also, I thought i'd be a little different. Rather than order the usual chocolate WPI, I had delivered butterscotch. WORST. SHIT. EVER!!

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Wednesday 24/11/10

 

After a big weekend out on the piss and missing a number of meals, it was no surprise to me that I felt weak and second rate today, however I still acheived a new PB for deadlifts (not hard considering this is only my 4th time I have ever deadlifted)...

 

Deadlifts

 

5 x 60kg

5 x 100kg

3 x 130kg

1 x 140kg

1 x 150kg (New PB up from 140kg)

0 x 160kg (nearly had it - so close, yet so far)

3 x 130kg

3 x 130kg

2 x 130kg

 

Bent over rows

 

10 x 60kg

8 x 80kg

8 x 80kg

8 x 80kg

8 x 80kg

12 x 70kg

 

I was destroyed after these two exercises but still carried on...

 

Wide-grip Chins (bodyweight)

 

x 8

x 6

x 5

 

Close-grip machine cable rows

 

8 x 18 plates

8 x 18 plates

8 x 18 plates

8 x 18 plates

 

Pretty lack-lustre effort all-round IMO...

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Friday 26/11/10

 

Very good session tonight, felt very strong and energized.

 

It was only until last week, after 10 years, that I finally broke the 100kg barrier for bench press (close-grip) due to shoulder injuries. 3 x 110kg infact. I wasn't willing to push it any further however today I benched 120kg (not assisted)! Pretty bloody happy with that!

 

Close-Grip Bench Press

 

10 x 60kg

5 x 80kg

5 x 100kg

1 x 120kg (NEW PB!!)

3 x 110kg

3 x 110kg

5 x 100kg

8 x 80kg

 

All exercises below have 1 minute rest time between sets

 

Incline DB Press

 

8 x 55lb

8 x 55lb

6 x 55lb

4 x 55lb

 

Dips (Bodyweight)

 

x 13

x 8

x 7

x 5

 

Tricep press-downs

 

15 plates x 28

16 plates x 16

16 plates x 14

 

Weighted bench dips (15kg)

 

x 12

x 12

x 10

x 11

 

BB Curls

 

80lb x 8

80lb x 8

80lb x 8

80lb x 8

40lb x 15 (immediately after previous set)

 

Heavy curls always seems to hurt my wrists. :(

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Sunday 28/11/10

 

Left knee was pretty sore the last couple of days (not sure exactly why), but it didn't feel too bad this morning, so I decided to go ahead with my squat session as planned and all went well. Good session this morning. Always feel good about myself when I hit the gym on a Sunday morning!

 

Squats

 

10 x 60kg

5 x 100kg

2 x 125kg

3 x 140kg

5 x 135kg

5 x 125kg

5 x 125kg

10 x 100kg

10 x 100kg

 

Shoulder Machine Press

 

8 x 20 plates

8 x 20 plates

7 x 20 plates

5 x 18 plates

6 x 10 plates (immediately after previous set)

 

Lateral Raises

 

10 x 30lb

10 x 30lb

8 x 30lb

8 x 30lb

 

Front Plate Raises (15kg)

 

x 20

x 16

x 14

 

Reverse Incline flys

 

8 x 20lb

8 x 20lb

8 x 20lb

9 x 20lb

 

^^ need to focus more on these as back part of my shoulder is weak and not any where near as developed as my front delt.

 

... and to really kill the shoulders...

 

Standing Bradford/Rocky Shoulder Press

 

10 x 30lb

10 x 40lb

10 x 40lb

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Tuesday 30/11/10

 

 

Deadlifts

 

10 x 60kg

5 x 100kg

3 x 130kg

1 x 160kg (NEW PB!!)

0 x 165kg (Mega fail - didn't even get it past my knees)

2 x 135kg (bar slipping from my hands)

2 x 135kg (ditto)

3 x 120kg (ditto)

5 x 100kg

6 x 100kg

 

Bent Rows

 

10 x 60kg

8 x 80kg

8 x 80kg

8 x 80kg

8 x 80kg

12 x 70kg

 

Wide Grip Chins

 

x 10

x 8

x 5

 

Close-grip cable machine rows

 

18 plates x 8

19 plates x 8

19 plates x 8

19 plates x 8

 

DB Shrugs

 

65lb x 15

80lb x 8

80ib x 8

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Wednesday 01/12/10

 

Not a big session today as I tweaked a muscle in my shoulder yesterday during my cable rows, but even then I still notched up another PB for bench press... 125kg felt easier than the 120 (another PB) that I pressed last week. My bench press is coming along nicely.

 

Close-Grip Bench Press

 

10 x 60kg

5 x 100kg

1 x 120kg

1 x 125kg (NEW PB!!)

3 x 110kg

3 x 110kg

5 x 100kg

10 x 80kg

 

Dips (bodyweight)

 

x 15

x 8

x 7

 

Weighted bench dips (20kg)

 

x 12

x 12

x 12

x 15

 

Tricep press downs

 

16 plates x 25

16 plates x 16

16 plates x 16

 

Started doing some bicep work but couldn't be farked in the end. No big loss lol

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Thanks mate. I am making progress every week with Bench, squats and deads so I can't be any happier than that!

 

Not sure what you mean by "Bw and weight" (typo?) but yeah, my body weight has been hovering around the 95kg mark for a while now. I have been eating shitloads (I guess that attributes to the rapid progress i'm making), but as clean as possible and adding 2-3 bouts of HIIT a week. I don't want to gain weight, just build more muscle and become lean in the same throw...

 

Edit: if you meant "height", i'm 175cm or 'vertically challenged' lol

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Saturday 04-12-10

 

Week 6 into the 170 PPP Program

 

Weighed myself after workout at the gym for the first time out of curiosity - 96.10kg

 

Squats

 

10 x 60kg

5 x 100kg

1 x 125kg

1 x 135kg

3 x 145kg (NEW PB!! Made it with ease!)

5 x 135kg

5 x 125kg

5 x 120kg

12 x 100kg

 

Seated machine Shoulder press

 

10 x 12 plates (warm up)

8 x 20 plates

8 x 20 plates

8 x 20 plates

5 x 20 plates (until fail)

8 x 12 plates (immediately after previous set until fail)

 

Plate raises (20kg)

 

x 14

x 12

x 12

 

DB Lateral Raises

 

10 x 30lb

10 x 30lb

8 x 30lb

8 x 30lb

 

Reverse incline DB flys

 

8 x 20lb

8 x 20lb

8 x 20lb

10 x 20lb

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meant to say body weight and height. Was on my phone sorry.

 

 

Im same shortness as you and same body atm,

 

I hit 175kg squat at 91kg (prob 20-30+% bf )

 

Trying to lean down myself, but I just eat and eat atm, and so much work I can't train, let alone do any cardio at all. :(

 

Keep up the good work, and watch your forum on squats, its easy to hurt yourself at that weight.

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Cheers mate! Form seems okay although my back still hurts whilst deadlifting, my left knee causes a little grief when squating and my left shoulder doesn't like me bench-pressing. Fortunately, it's not bad enough to halter any progress... so far.

 

Re: Cardio - I don't think it really is a lack of time as I do tabata 3-4 times a week (starting to really ramp it up over summer)... and that only takes 4 minutes of my time, but it's the recovery that is the killer - I spend the next 10-20 minutes crawling around the house as i'm too f**ked to do anything else then I spend the following hour trying not to throw up! :lol: Nobody said it was easy!

 

Tuesday 07/12/10

 

 

Deadlifts

 

10 x 60kg

5 x 100kg

3 x 140kg

1 x 150kg

1 x 160kg

1 x 165kg (New PB!!)

0 x 170kg

3 x 140kg

3 x 140kg

2 x 140kg

5 x 120kg

 

Bent Rows

 

10 x 60kg

8 x 80kg

8 x 80kg

8 x 80kg

8 x 80kg

12 x 70kg

 

Wide Grip Chins

 

x 10

x 6

x 6

 

Close-grip cable machine rows

 

19 plates x 8

19 plates x 8

19 plates x 8

18 plates x 8

 

DB Shrugs

 

60lb x 10

80lb x 8

80lb x 8

80lb x 8

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