JP Fitness Forums powered by fitness insite  
Google
 
Web forums.jpfitness.com

Go Back   JP Fitness Forums > Training Logs and Journals > The Training Log
Register FAQ Members List Calendar Mark Forums Read

The Training Log Log your workouts here.

Reply
 
LinkBack Thread Tools Display Modes
Old 03-03-2008, 05:59 PM   #1 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default Yet Another NROL Training Log

I've just finished the Break-In program, and I'm starting Strength I after work today. I figured I'd post my information, if only to give myself a spot to keep a record.

So, for starters, here are my ending Break-In numbers. I don't think the starting numbers are very significant, since I was still figuring out what weights were appropriate. Supersets, etc. are all as described in the book. Weights are in pounds.

Squats
115 x 15
115 x 15

Static lunge (each leg)
50 x 15
50 x 15

Two-point DB row (elbow out)
35 x 15
35 x 14

Pushup
15
15

Swiss-ball crunch
20
19

Deadlift
145 x 15
145 x 15

Step-up (each leg)
20 x 15
20 x 15

DB one-arm shoulder press
30 x 15
30 x 10

Close-grip lat pulldown
120 x 15
120 x 14

Reverse crunch
20
20

I really need to get better about watching my tempo and rest periods, so I'll be working on that. I'm afraid I'm not very precise about what I eat, and I don't think that will change any time soon. I'm 5'11" and have brought myself up to 150 pounds from 143 after a few months of lifting. So, I just try to make a conscious effort to get enough to eat and keep it relatively healthy. I know that's not the fastest way to a great body, but that's what I'm willing to do at the moment.

I'll be working out twice a week. I'd like to do three, but work and family commitments just don't give me enough time.
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-05-2008, 01:48 PM   #2 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Wow, that first workout really kicked my butt. A day and a half later, and I'm still very sore.

Squats:
155 lb. x 6, 165 x 1, 145 x 6, 155 x 1, 115 x 11, 95 x 20

Superset:
Bulgarian Split Squats:
30 x 10, BW x 11, BW x 15
Step-ups
BW x 10, BW x 10

Superset:
Back extensions
BW x 10, BW x 10
Swiss-ball crunch
BW x 10, BW x 10

I started with too much weight on the squats, and my form suffered a bit. The split squat/step-up superset just killed me. I had to take ~90 second breaks in between exercises. I'm finally regaining the ability to walk, though.

Next workout tomorrow.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-07-2008, 08:58 AM   #3 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Great workout yesterday.

Superset:
BB Bench:
115 x 6, 145 x 1, 135 x 6, 160 x 1, 115 x 10
BB bent-over row:
85 x 6, 115 x 1, 105 x 6, 135 x 1, 95 x 11

Superset:
Close-grip lat pulldown:
140 x 7, 140 x 7
DB shoulder press:
70 x 6, 70 x 5

Lower-body Russian twist:
BW x 10, BW x 10
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-10-2008, 09:58 AM   #4 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Feeling a bit under the weather today, so I think I'll postpone my workout until later in the week.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-21-2008, 03:04 PM   #5 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

I ended up missing both workouts last week due to illness. Here's my Monday (4 days ago) workout:

Deadlift:
155/6
185/1
165/6
195/1
95/12
95/20

Superset:
Romanian Deadlift:
65/10
75/10
95/10
Static lunge:
45/10
55/10
55/9

Superset:
Good morning:
50/10
70/10
Incline reverse crunch:
BW/10
BW/10

I felt really good about this one, like I used a good amount of weight to set a good baseline. Next workout is after work today.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Sponsored Links
Old 03-21-2008, 08:09 PM   #6 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Today's workout: Strength 1D

Superset:
Chin-up:
BW / 6
30 / 2
25 / 6
40 / 1
BW / 9
Barbell shoulder press:
60 / 6
90 / 1
70 / 6
90 / 1
45 / 12

Superset:
DB bench press
45 / 8
45 / 8
Wide-grip cable seated row
100 / 8
80 / 8

Lower-body Russian twist
10
10

I went a little too light on several of the exercises, but I've found it's best to be conservative when you're establishing a baseline. A good workout nonetheless.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-21-2008, 08:11 PM   #7 (permalink)
back at it
 
bigDman's Avatar
 
Join Date: Jul 2006
Location: Maryland
Posts: 2,090
Default

nice chin upss!!!
bigDman is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-24-2008, 03:14 PM   #8 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Duh, just realized my DB benches on Friday were 90 pounds (45 per DB), not 45.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-25-2008, 07:45 AM   #9 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Boy, this workout is tough. I dropped the weights down on my squats until I can really get my form right.

Squats:
135 lb. x 6, 155 x 1, 135 x 6, 165 x 1, 115 x 11, 95 x 20

Superset:
Bulgarian Split Squats:
BW x 15, BW x 15, BW x 12
Step-ups
BW x 15, BW x 9

Superset:
Back extensions
BW x 10, BW x 10
Swiss-ball crunch
BW x 10, BW x 10
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-26-2008, 02:29 PM   #10 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Thanks, Dman.

So, is it normal for me to have such a hard time with this squat workout? I've always thought I was in decent shape (for someone who doesn't work out), but by the time I get to my second set of step-ups, my legs are completely exhausted, and I'm even resting when I'm technically not supposed to.

Another question (a bit of a long one): I'm only able to get to the gym twice a week. I've got some dumbbells and a bench at home, and I'd like to get another workout in during the week without disrupting my NROL schedule. Is there a good way to do this and still allow my body to recover from my NROL workouts (which are what I'd like to focus on)?
This extra workout would me mainly to keep my muscles busy. For example, my schedule now has me doing squats once every two weeks. I'm sure I don't need to recover for two weeks, but I don't want to be fatigued when I do deadlifts (I do squats one Monday, DLs the next Monday). I don't have the equipment to do heavy lifts at home, so it would be something more suited to dumbbells.

For example, am I going to have any trouble if I do squats/lunges on Monday, upper body on Thursday, a squat/lunge-ish DB workout on Saturday, and DLs on the following Monday?

Or, could I do DLs on Monday, some sort of at-home DB workout on Wednesday, and upper body at the gym on Friday? If so, would I be better off doing upper body on Wednesday, so I could recover from DLs, or something like DLs, so I wouldn't be fatigued for Friday? Or squats, maybe?

Sorry for the long post. I'm not expecting answers to every one of my little questions. I'm just trying to convey what sort of ideas I have for adding another workout to my schedule. Any advice will be appreciated.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 03-31-2008, 09:04 AM   #11 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Well, I had a work meeting run late on Thursday, so I didn't get to the gym. I tossed the kids into the air for a while at home and did some DB bench presses (4x100, 5x100, 5x100, 4x100) and DB rows (4x6x100) afterwards. It actually turned out to be a decent workout. That, and shoveling gravel/pushing wheelbarrows around through loose gravel for two and a half hours on Saturday.

I'm not sure what I'll do today. I could either pick up where I left, which means I would do my bench press workout (Strength 1-B) today, or I could call what I did Thursday my DB bench press workout (Strength 1-D), do deadlifts today, and do BB bench/row later this week (swap workout B and D). I'll probably do the latter.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-01-2008, 09:06 AM   #12 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Argh. Had another hour-and-a-half surprise meeting right as I was about to leave work yesterday, so I missed my workout again. I'll be going after work tonight, though.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-01-2008, 09:12 AM   #13 (permalink)
Member
 
Join Date: Mar 2008
Location: Binghamton, NY
Posts: 68
Default

Good stuff...Keep us updated!
__________________
Searching for business opportunities in the fitness industry.
rachael24 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-02-2008, 06:31 PM   #14 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Well, add this to your list of reasons to make sure you're paying attention in the gym:

I hadn't had a good workout in over a week, so I came to the gym excited to lift some big (for me) weights. So, I went to the bench press and busted out my first set of six reps, at ten pounds heavier than last time. Then, I did my single-rep heavy set, and when I pulled it off the supports, I knew something was wrong - it was way too light. Seems I had only put on 135, which was 10 pounds lighter than last week. I probably should have increased the weight and done it again, but I didn't. So, I did 135 for my next set of six, which is what I did last week. Well, I could only do 4 reps compared to last week's six. At this point I realize I haven't done a single set of rows, which are supposed to be supersetted with my bench press. So, I had only had half the rest time I was supposed to. Needless to say, my bench press numbers are crap. Everything else was pretty good, though.

Superset (sort of):
BB bench press:
125 x 6
135 x 1
135 x 4
150 x 1
105 x 8
BB bent-over row:
95 x 6
125 x 1
115 x 6
145 x 1 (+10 lbs)
105 x 9

Superset:
Close-grip lat pulldown:
140 x 8
140 x 8
DB shoulder press:
70 x 7
70 x 5

Lower-body Russian twist
10
10
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-03-2008, 09:00 AM   #15 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-04-2008, 09:42 AM   #16 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Yesterday's workout:

Deadlift:
165 / 6
200 / 1
185 / 6
225 / 1
115 / 12
100 / 20

Superset:
Romanian deadlift:
95 / 10
105 / 10
115 / 10
Static lunge:
55 / 10
55 / 10
65 / 10

Superset:
Good morning:
65 / 10
95 / 10
Vertical hanging leg-hip raise:
BW / 10
BW / 10


I really need to work on flexibility, especially in my hamstrings. I have a hard time getting full ROM on RDLs.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-07-2008, 02:42 PM   #17 (permalink)
Senior Member
 
tcoy777's Avatar
 
Join Date: Nov 2007
Posts: 1,752
Default

I am almost positive the Bench and Bent over Rows were straight sets not Supersets.

Your workouts are looking good. Keep up the good work.
__________________
MY LOG

My Blog

Fit Day
tcoy777 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-07-2008, 04:23 PM   #18 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Thanks for the encouragement.

I just double-checked, and the BB bench press and bent-over rows in Strength I are a superset.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-08-2008, 08:13 AM   #19 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

7 Apr workout:

Superset:
Chin-up
20 / 5
35 / 1
25 / 6
50 / 1
BW / 10
Barbell shoulder press
65 / 6
95 / 1
75 / 6
105 / 1
65 / 14

Superset:
Dumbbell bench press
100 / 8
100 / 5
Wide-grip cable seated row
70 / 8
80 / 8

Incline sit-ups (no room to do Russian twists)
BW / 10
BW / 10


The shoulder press rack was available this time, so I was able to lift much more weight than last time. I actually think I could have done a bit more. I'm still trying to figure out a good weight for the wide-grip cable seated row. The amount of weight I'm using now feels okay, but I'm not able to hold it at my stomach at all.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-08-2008, 08:18 AM   #20 (permalink)
Prime Motivator
 
Mahler's Avatar
 
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 11,326
Default

Hey, how did I miss this one. Another NROL convert.
Great to see you posting your training.
The workouts are coming along fine and you seem to be making good progress.
Best of luck with the program.
__________________
In Fitness & Friendship,
MAHLER

______________________________ __________________________
There is no light at the end of the tunnel. You carry the light with you.

Member of the Million Pound Club - Deadlift 4,450 x 225
My blog: http://www.iammahler.blogspot.com/
Mahler is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-08-2008, 08:18 AM   #21 (permalink)
Senior Member
 
tcoy777's Avatar
 
Join Date: Nov 2007
Posts: 1,752
Default

Quote:
Originally Posted by JorgenMan View Post
Thanks for the encouragement.

I just double-checked, and the BB bench press and bent-over rows in Strength I are a superset.

I stand corrected. I looked to last night. Ooops I missed that on my first week. I wonder if that will help or hurt the benches.
__________________
MY LOG

My Blog

Fit Day
tcoy777 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-08-2008, 09:11 AM   #22 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Everyone's different, of course, but I was surprised how much less I was able to lift when I didn't superset the bench press.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-09-2008, 09:44 AM   #23 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

After this thread about Lou's recent blog post on tempo, I've been seriously reconsidering the way I'm doing step-ups (3-second eccentrics, not putting any weight on my foot when it touches the floor, upper body bending forward to keep balance). So, I tried to find a couple videos (example below) to find out how other people do them.

In the thread I mentioned, Lou says 3 second eccentrics are unreasonable for step-ups, so that takes care of the first point. As for the second point, the book says, "as soon as [your foot] brushes the floor, lift again with [your leg]." I have been taking this to mean that you should never really put any weight on your bottom foot until you're done with the set. None of the videos I've seen of step-ups do this, though - everyone puts their weight down before doing up again.

So, how does everyone else do step-ups?

__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-10-2008, 09:18 PM   #24 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Squat:
135 / 6
165 / 1
145 / 6
175 / 1
125 / 12
105 / 14

Superset:
Bulgarian Split Squat:
20 / 15
BW / 15
BW / 15
Step-up:
20 / 15
BW / 12
BW / 10

Superset:
Back extension
BW / 10
BW / 10
Swiss-ball crunch
BW / 10
BW / 10


Hey! I finally did three sets of step-ups!
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-22-2008, 08:25 AM   #25 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Argh! I did it again! On my second bench press set, I thought I had 45's on the bar, but it was really just 35's. It probably shouldn't have made a big deal, but it threw me off for the rest of my bench presses.

Superset:
BB bench press:
115 / 6
125 / 1
135 / 5
165 / 0
95 / 14
BB bent-over row
105 / 6
135 / 1
125 / 6
155 / 1
105 / 10

Superset:
Close-grip lat pulldown
150 / 8
150 / 8
DB shoulder press
70 / 8
70 / 5

Lower-body Russian twist:
15 / BW
15 / BW
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-26-2008, 11:15 PM   #26 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Thursday's workout:

Deadlift:
175 / 6
215 / 1
200 / 6
245 / 1
115 / 12
125 / 20

Superset:
Romanian deadlift:
105 / 10
115 / 10
115 / 9 (lost grip)
Static lunge:
65 / 10
65 / 10
85 / 10

Superset (I didn't realize I wasn't technically supposed to superset these, but I don't think it matters too much):
Good morning:
95 / 10
95 / 10
Vertical hanging leg-hip raise:
10
10

My form slipped up on my heaviest DL and on my good mornings, so I need to watch that next time. Good workout overall, though.

__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 04-28-2008, 09:46 PM   #27 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Today:

Superset:
Chin-up:
20 / 6
40 / 1
30 / 6
65 / Fail (55?)
BW / 9
Barbell shoulder press:
70 / 6
105 / 1
85 / 6
115 / 1
85 / 9

Superset:
DB bench press:
100 / 8
100 / 6
Wide-grip seated cable row:
80 / 8
60 / 8

Lower-body Russian twist:
BW / 15
BW / 15


I guess I got a little excited for my big chin-up, because I wore myself out trying 65 pounds, then wore myself out more trying 60, so I couldn't even do 55. I think I could have done 60 fresh, but definitely could have done 55. Oh well.

I still have no idea what weight to do on the seated rows. Less, I think, because I still have to use momentum to get the weight up.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-02-2008, 09:26 PM   #28 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Squat:
145 / 6
170 / 1
155 / 6
180 / Fail
135 / 10
115 / 12

Superset:
Bulgarian split squat:
40 / 15 (misread my last workout - it was supposed to be 20# total, not 20# per DB)
BW / 15
BW / 15
Step-up:
BW / 15
BW / 15
BW / 10

Back extension:
BW / 10
BW / 10
Swiss-ball crunch:
10
10
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-05-2008, 09:48 PM   #29 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

Superset:
BB bench press:
115 / 6
145 / 1
135 / 6
165 / 1
115 / 11
BB bent-over row
115 / 6
145 / 1
135 / 6
155 / 1
100 / 10

Superset:
Close-grip lat pulldown
160 / 8
160 / 8
DB shoulder press
70 / 8
70 / 8

Lower-body Russian twist:
15 / BW
15 / BW

I felt good about this one. For starters, I didn't screw up my weights on the bench press sets (which I feel is commendable, even though I lifted almost the exact same amounts as my first workout in this program). Other than that, I made good progress all around. I plan on posting my total progress (for Strength I) as soon as I finish Strength I (two more workouts to go).
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-09-2008, 11:36 PM   #30 (permalink)
Senior Member
 
JorgenMan's Avatar
 
Join Date: Feb 2008
Posts: 107
Default

2008-05-09

Deadlift:
195 / 6
235 / 1
205 / 6
255 / 1
145 / 12
135 / 20

Superset:
Romanian Deadlift:
115 / 10
115 / 10
125 / 10
Static lunge:
85 / 10
85 / 10
95 / 6

Good morning:
85 / 10
85 / 10

Hanging leg/hip raise:
10
10


Form felt really good on the heavy DL, and I took a bit off the GMs so I could do them right, and they felt good, too.
__________________
Log
Blog
JorgenMan is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Trackbacks are On
Pingbacks are On
Refbacks are On

All times are GMT -6. The time now is 07:49 AM.

Features ...
Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2009, Jelsoft Enterprises Ltd.
Content Relevant URLs by vBSEO 3.2.0
Ad Management by RedTyger