GOLD
94.29SCORE / 100
3TOTAL VOTES
Please Rate
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Total votes: 3
100
3
Entering cycle at:
70.00''
223.00
10.00 %
Ending cycle at:
WeekTestCMENTPrimobolanhGHAIDA
1180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs NeededOn Hand
2180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
3180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
4180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
5180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
6180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
7180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
8180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
9180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
10180mg/EW50mg/ED600mg/EW6iu/ED 2 offAs Needed
11180mg/EW600mg/EW6iu/ED 2 offAs Needed
12180mg/EW600mg/EW6iu/ED 2 offAs Needed
DayProteinsCarbsFats
1,2,3,535045075
4,635030040
DayFocus
OneHypertrophy
Two Endurance
ThreeStrength
FourREST
FiveJump Training
SixREST
Description, stats, concerns and expectations: 
Priority- Recover and do no harm. Goal- Leg development. TDEE- 3460. Calorie requirements- 3800.
Name Votes Timestamp
Dolf
1 024
Cycle Quality
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Total votes: 1
3 weeks 14 hours ago
Big Nasty
199
Cycle Quality
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  • 5
Total votes: 1
3 weeks 2 days ago
blastthru23
348
Cycle Quality
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Total votes: 1
3 weeks 3 days ago
Stats
MUSCLEGURU SCORE: 94.2937
Average vote: 94.29 / 100 based on 3 votes.
Please Rate: 3
Reviews: 44

3 Votes ranked No Excuses Leg Development 94.29
94.29 is average vote for this cycle.
44 posts written for No Excuses Leg Development. Latest on: March 28 2017
792 page views overall.
8 page views today.
SemperFi's picture
GOLD
828
SemperFi
17 hours 59 min ago
SemperFi 17 hours 59 min ago
Day 21 - Switching to a 7 day rotation. Griz's routine is tearing me up and my body needs the additional rest. Calves are sore daily. ;) The additional rest day will be between endurance and strength day. I have not increased calorie intake to 3800 as stated. It remains close to 3500. With the injury, which is improving, I over estimated my TDEE so for now my diet will remain steady. MENT strength increases are evident. Each session provides a noticeable improvement in strength somewhere. Skin is oily, libido is high and increased strength. No noticeable water retention or physical evidence of E2. APL's adex is keeping everything in check. I have pharma adex and caber on hand if needed. GH is being reduced to 4iu per day, 5 on, 2 off. I am wanting my current supply of pharma grade to last until the end of July. Weight is currently unknown and is no longer part of the equation as stated in a previous update. I am supplementing with 50mg TNE and 50-100mg Stanolone pre-workout 2 days per week.
blastthru23's picture
SILVER
348
blastthru23
13 hours 56 min ago
blastthru23 13 hours 56 min ago (In reply to SemperFi)
The take away for me is the notion that ones TDEE ought to be recalculated occasionally as physical exertion changes in one direction or the other. Nice, simple and concise updat SF; think I need to take note of this. Keep tearing it up SF :)
Mister A's picture
GOLD
569
Mister A
17 hours 52 min ago
Mister A 17 hours 52 min ago (In reply to SemperFi)
Great news. More rest means more gains. 3500 with an extra rest day will increase weekly total surplus. Smart move resting before a strength day. I'd like to get one more rest day in after the strength day in addition to before it, but you're a bullet train and I know it's hard to slow down.;)
SemperFi's picture
GOLD
828
SemperFi
1 week 6 days ago
SemperFi 1 week 6 days ago
Day 8; Week one on the books. The training routine is hard corps. Training is all indoor right now but I am looking forward to doing more of it outdoors as the weather improves. I am going to keep the weight light but will be setting strength goals on "strength day". The six day rotation is going to work for me for now but I will adjust my rest day(s) split as needed. I am at 3500 calories right now and will get the additional 300 cals per day in this week. I am avoiding the scale and simply going to use a mirror. My weight is no longer important. Symmetry was the purpose of this cycle and I don't need a scale for that. MENT is taking hold. Oily skin and high libido. GH dosing is currently first AM and 1 hour pre-workout. I still experience some tiredness even after 1 year of use but all the other common side effects are non-existent as far as I can tell. Primo seems to keep my well being really high and it will be interesting to see if that continues.
SemperFi's picture
GOLD
828
SemperFi
2 weeks 5 days ago
SemperFi 2 weeks 5 days ago
Day 3; just going through the motions on the new training sessions to learn the routine and get a feel for what Mister A is wanting me to accomplish. Hypertrophy Day is going to be a killer and Endurance will not be easier. I got a good pump and sweated like... well you know... even at the reduced weight and pace. Finally able to remain hydrated after having the stomach flu. Strength should be returning in no time. I will try to stay posted up every two weeks unless something comes up that requires me to log it.
Big Nasty's picture
SILVER
199
Big Nasty
2 weeks 1 day ago
Big Nasty 2 weeks 1 day ago (In reply to SemperFi)
Damn all of us fighting sickness.. Damn crazy ass warmer weather or I guess its just that time of year when all the nasty shit shows its ass and grabs all of us. Same here on strength coming back slowly. Im still on antibiotics and as you recommended Im pounding probiotics, mostly in the form of plain greek yogurt. Hows your clavicle healing up by the way?
SemperFi's picture
GOLD
828
SemperFi
2 weeks 1 day ago
SemperFi 2 weeks 1 day ago (In reply to Big Nasty)
Iron Sharpens Iron BN. Clavicle is painless but I will keep it shut down until I am certain it is 100%. I raised three daughters so I have the patients of an oak. ;)
calmb4dastorm's picture
MOD
GOLD
556
calmb4dastorm
2 weeks 3 days ago
calmb4dastorm 2 weeks 3 days ago (In reply to SemperFi)
Glad you are feeling better!!! We will be waiting for updates !
blastthru23's picture
SILVER
348
blastthru23
2 weeks 3 days ago
blastthru23 2 weeks 3 days ago (In reply to SemperFi)
That flu got a couple of you this year. Keep on killing it SF, glad you're back up and at em :)
SemperFi's picture
GOLD
828
SemperFi
2 weeks 3 days ago
SemperFi 2 weeks 3 days ago (In reply to blastthru23)
Thanks Blast and Calm. I feel 100% now and playing make up on my eating. ;)
SemperFi's picture
GOLD
828
SemperFi
3 weeks 13 hours ago
SemperFi 3 weeks 13 hours ago
Day 1- First pin of MENT without any problems. Blood levels should be peaking with the 14 day primo preloading phase. I feel really good. GH is two 3iu injections- first AM fasted and midday 1 hour before a meal. No training today because of moderate dehydration. I will spend the day rehydrating/recovering and hit the gym on Day 2.
SemperFi's picture
GOLD
828
SemperFi
3 weeks 1 day ago
SemperFi 3 weeks 1 day ago
Macro/Diet added. It's chicken and rice MF'ers with lots of condiments. ;) Breakdown will be adjusted as needed. Tuesday is Day 1.
Dolf's picture
MOD
GURU
1024
Dolf
3 weeks 14 hours ago
Dolf 3 weeks 14 hours ago (In reply to SemperFi)
Fuck that!!! Pizza and corn dogs is where its at...
blastthru23's picture
SILVER
348
blastthru23
3 weeks 15 hours ago
blastthru23 3 weeks 15 hours ago (In reply to SemperFi)
Let me know if you're running low on rice, I'll send a shipping container full of white rice as I have plenty of it!
blastthru23's picture
SILVER
348
blastthru23
3 weeks 3 days ago
blastthru23 3 weeks 3 days ago
Speechless. This pure gold, Grizz and SF. I can literally see the movement, the positioning, but most importantly, the focus; laser sharp. Thank you for taking the time to write this out :)
Big Nasty's picture
SILVER
199
Big Nasty
3 weeks 4 days ago
Big Nasty 3 weeks 4 days ago
This is a truly great description. Love the detail. I tell you, this should be videoed and Youtube. I know we can't do that but the 4 days training on video would be a fantastic set and you could visually see the specifics, various angles, tips, etc. With the ton of diversity and holistic program I think your legs are going to blow up. Great stuff Griz and SF!
Mister A's picture
GOLD
569
Mister A
3 weeks 3 days ago
Mister A 3 weeks 3 days ago (In reply to Big Nasty)
Only if I can wear a whistle and yell at him while he's training. ;)
SemperFi's picture
GOLD
828
SemperFi
3 weeks 3 days ago
SemperFi 3 weeks 3 days ago (In reply to Big Nasty)
Griz did his part BN and now it is time for me to repay his hard work. ;) I will be leaning on him again when I transition into some upper body training. IRON SHARPENS IRON
SemperFi's picture
GOLD
828
SemperFi
3 weeks 4 days ago
SemperFi 3 weeks 4 days ago
PLYOMETRICS DAY; Warmup: 12 mins Light Jog Rest Intervals: Between Sets: 60 Seconds Between Exercises: 120 Seconds Floor To Ceiling High Jumps: 5x5 Begin in a push-up position. Explode into a squat stance with feet shoulder width apart. Explode into a high jump, reaching upwards with both hands. Hang target overhead, adjust higher with each set. Movement should be fluid and performed as quickly as possible. Box Jumps: 5x3 From an athletic position, jump onto a platform. Change heights for all 5 sets. More challenging each time. Do no count failed attempts as reps. Start and Stop: 5 Reps With Each Leg Start in a sprinter's stance, one leg behind the other. Explode out of the stance. Take one step. Plant the back leg and explode upwards as high as you can. Repeat with opposite leg.
SemperFi's picture
GOLD
828
SemperFi
3 weeks 4 days ago
SemperFi 3 weeks 4 days ago
STRENGTH DAY; Session 1: Strength Warmup: 12 mins on Stairmaster. Pushing through your heels and contracting glutes and hamstrings with each step. Lying Leg Curls (1-0-1-1): 30x15, 45x15. Purpose: Mainly to warm up the knee joint. Secondarily, to drive blood into the hamstrings. Important to hold the squeeze at the top of the rep to get the most out of the low amount of volume. Sumo Deadlifts (1-2-1-0): 135x6, 225x6, 315x5, 365x4. Purpose: Raw Strength. Reset after each rep. We'll discuss programming of the weights used week by week. Establish goals. It'll be your sole powerlifting movement and will assist all other movements. Session 2: Speed Warmup: Walk 1/4 Mile, Lightly Jog 1/4 Mile. Sprints: 40 Yards @ 80% Walk Back 40 Yards @ 90% Walk Back 40 Yards @ 95% Walk Back 30 Yards @ 100% Jog Back 20 Yards @ 100% Jog Back 20 Yards @ 100% Cool Down: Walk 1/4 Mile, Stretch.
SemperFi's picture
GOLD
828
SemperFi
3 weeks 4 days ago
SemperFi 3 weeks 4 days ago
ENDURANCE DAY; Brackets = Rest Pause Sets, Parentheses = Drop Sets, Tempo = Eccentric-Pause-Concentric-Pause. Rest Intervals: Between Sets: 60 Seconds Between Exercises: 60 Seconds Warmup: 15 mins on Stairmaster. Push through heels. Giant Set: Standing Calf Raises (4-0-4-0): 50x10, 80xFail Glute/Ham Raises (4-0-1-0): 0x12, 0xFail Leg Extensions (4-0-1-0): 40x12, 60xFail Superset: Walking DB Lunges (2-0-1-0): 40x1:00, 40xFail Leg Press (4-0-1-0): 180x12, 270xFail All exercise purpose and execution is the same on previous day except for Lunges and Glute/Ham Raises. For Lunges, the execution changes to a vertical spine (perpendicular to the floor) and the DBs moved back and kept in line with your torso to overload the quads. This time the exercise is done for time as opposed to reps or steps. The Glute/Ham raise purpose is to focus specifically on these muscles through the most time under tension possible. Knee extension exercises feature too much possibility for tension loss. Keeping the knee fixed creates the opportunity for extreme and constant tension. The movement is thus shorter than it can be - maintaining tension trumps a full range of motion in this case. The top of the movement should create a straight line with your upper and lower bodies. The bottom of the movement is about a 60° hip angle depending on the type of equipment used. Angle toes outward slightly. Every exercise in this day is performed for a minimum of 1 minute to burn down the slow twitch muscle fibers. There is no rest during the giant and super sets, but 60 seconds between rounds and another 60 seconds when moving from the giant set to the super set.
SemperFi's picture
GOLD
828
SemperFi
3 weeks 4 days ago
SemperFi 3 weeks 4 days ago
HYPERTROPHY DAY - Brackets = Rest Pause Sets, Parentheses = Drop Sets, Tempo = Eccentric-Pause-Concentric-Pause. Rest Intervals Between Sets: 90 seconds Between Exercises: 120 seconds Session 1: Hamstrings. Glutes. Warmup: 12 mins on Stairmaster. Low speed. Push through your heel on each step, contracting the glutes and hamstrings hard. Seated Leg Curl (2-0-1-1): 30x10, 50x10, 70x8 [xfail, xfail, xfail] Purpose: To overload the hamstrings with blood. The focus is on the peak contraction position. Keep the knee joint at 120° and less. Avoid the stretch phase. Continue driving blood into the hams by maintaining contraction throughout the movement. Point your toes to develop the lower hams and to engage the calves. Turn your knees outward very slightly to engage more of the outer hams. Vertical Leg Press (4-0-1-0): 95x8, 135x8, 185x8 (135x5, 95xfail) Purpose: Stretch position of the hamstrings, primarily. Glutes, secondarily. A power movement in essence, but using a slow eccentric to destroy as many muscle fibers as possible. No need to lock out at top or come anywhere near it; keep tension in the stretch and midway areas of the strength curve. If no access to a Vertical Leg Press Machine, a Smith Machine can be used. Lie flat on the floor and push the bar upwards with the center of your feet. Wear shoes. Be sure to set the safety pins. Bar should be positioned in line with your hips as much as possible to achieve the greatest stretch. If Smith Machine is angled, choose the side that angles away from you as you push up. Walking DB Lunges (3-0-1-0): 30x30ft, 40x30ft, 50x30ft. Purpose: Glute Power Movement. To focus on the glutes, the hip-torso angle needs to be about 50 degrees. Basically, at the bottom of the movement your lead femur is parallel to the floor, your back knee is nearly touching the ground, your chest is almost above your front knee (with a flat back), and the DBs are a few inches behind your front shin. Load slowly to the bottom and explode upwards by contracting the glute. Do one rep at a time, the goal is not to finish quickly, but to contract the glutes as hard as possible with each rep. Adductor Machine (2-0-1-1): 15x8, 30x8, 45x8 (30x5, 15x8) Purpose: Glute Peak Contraction. Avoid the bottom of the movement. Keep tension in the peak of the strength curve. Once you start to feel the contraction turn into a stretch, explode back into a full contraction. Drive as much blood onto the muscle. Finish with a double drop set. Go home. Session 2: Calves. Quads. Warmup: 12 mins on Elliptical. Medium speed. Shift weight to the balls of your feet. Lift heels up and focus on driving through the pedals using your quads. Seated Calf Raise (4-0-2-0): 25x10, 50x10, 75x10, 100xfail (75xfail, 50xfail, 25xfail, 0xfail). Purpose: Daily Calf Exercise. One calf exercise per day to absolute failure. Even if they're still sore. Keep feet shoulder width apart and toes turned out slightly. The focus is on the inner half of the calf. Activation occurs through the inside half of the foot. At the bottom of the movement flex your tibialis hard to get as much stretch as the seated position allows. Prior to the concentric phase, put the focus into the calves and activate them. Then contract by pulling your heels toward your knees. At the very top of the movement shift focus into your big toes and push them through the platform. Final drop set is done with just the weight of the machine. Finish by thoroughly stretching the calves (while flexing tibialis again). Do not stretch between sets. Leg Extensions (3-0-1-1): 30x10, 40x10, 50x10, 60x10, 70x10 [xfail, xfail, xfail]. Purpose: Quad Peak Contraction. Goal is to lubricate the knee joint and flood the quads with blood. Set machine so that the angle of the knee joint stops at 90°. The bottom half of this movement is dangerous and unnecessary for its purpose here. First first sets are to warm up. The last set and subsequent Rest-Pause sets are to break down tissue. Leg Press (3-0-1-0): 270x10, 360x10, 450x10, 540x10 (360x10, 270xfail [xfail, xfail]). Purpose: Quad Destruction. Foot position should be shoulder width and as low on the foot pad as possible. Situate your lower back as deep into the seat as possible. Never sacrifice your seat position to create more stretch. Only lower the weight as low as your hips allow naturally. To press the weight back up, apply focus to the outer half of your feet, evenly from top to bottom, and instead of pushing the weight away from you, focus should be on pushing your back into the pad. Final set has two drop sets followed by two rest pause sets.
SemperFi's picture
GOLD
828
SemperFi
3 weeks 5 days ago
SemperFi 3 weeks 5 days ago
Day -5 - Griz spent a great deal of time on my behalf and designed a special leg program around my special needs and wants. The routine is rather lengthy to fully explain so I will summarize. The routine will be a four workout, six day rotation consisting of a Hypertrophy Day, an Endurance Day, a Strength Day and a Plyo Day. Each day, except Plyo, will contain two training sessions focusing on specific muscle groups utilizing tempo, drop sets, and rest-pause sets. The fourth routine, Plyometrics (jump training) will be a single session. For now I will use a 24 hour rest prior Plyo and 24 hour rest post Plyo giving me four days training and 48 hours rest in a six day rotation. The outlined program is nothing short of outstanding. Patiently waiting to get started. I am grateful the work that was put into this on my behalf. Upper body training will be remain suspended for now until my injury has the appropriate amount of time to heal. I will outline my diet in the coming days leading into cycle.
blastthru23's picture
SILVER
348
blastthru23
3 weeks 4 days ago
blastthru23 3 weeks 4 days ago (In reply to SemperFi)
This will be very interesting to follow, might very well be ground breaking. And better to break that ground than you and The Grizz. Looking forward to following this program :)
SemperFi's picture
GOLD
828
SemperFi
3 weeks 4 days ago
SemperFi 3 weeks 4 days ago (In reply to blastthru23)
Diving in the deep end of the pool blast and I am grateful for your support.
Big Nasty's picture
SILVER
199
Big Nasty
3 weeks 5 days ago
Big Nasty 3 weeks 5 days ago (In reply to SemperFi)
Super excited to see the results of this for you especially in light of the fact that you will be doing legs only on a cycle. Who knows what can be accomplished as I would venture to say it has rarely ever been done. Will also serve as great data to consider for others who are trying to bring up a lagging body part by an extreme focus on it while giving the other body parts a short break and/or just enough focus to work them minimally while directly killing the lagging body part. I know you well enough that if it can be accomplished.... fuckin Batman will make it happen!!
SemperFi's picture
GOLD
828
SemperFi
3 weeks 4 days ago
SemperFi 3 weeks 4 days ago (In reply to Big Nasty)
BN, thanks for your faithful support! F'in Batman.
Mister A's picture
GOLD
569
Mister A
3 weeks 4 days ago
Mister A 3 weeks 4 days ago (In reply to Big Nasty)
Youre right - there weren't a whole lot of examples for this one, Nash. There are plenty of cycles devoted to bringing up a 1RM Squat where the focus is on supporting squat exercises. But I hadn't heard of any exclusive leg training hypertrophy programs aside from the "squat everyday" thing Mike Rashid did last year. Another challenge presented was that SF is limited due to his injury. So squats - front and back - were out. Add to that SF's demand for a more athletic based, outside the gym training and you get my most ambitious and challenging program thus far. Which I'm grateful for because I stepped out of my comfort zone and was forced to read what other coaches (track and field guys) were doing which I would have never done on my own (I sprint to the buffet line exclusively). Knowing that the program would be followed 100% and maximized was also a real pleasure and something that pushed me to give the best I could provide.
SemperFi's picture
GOLD
828
SemperFi
3 weeks 4 days ago
SemperFi 3 weeks 4 days ago (In reply to Mister A)
Buffet line.... LMAO.
Bulkdaddy's picture
REG
4
Bulkdaddy
4 weeks 1 day ago
Bulkdaddy 4 weeks 1 day ago
What is Ment? Just curious.
SemperFi's picture
GOLD
828
SemperFi
4 weeks 16 hours ago
SemperFi 4 weeks 16 hours ago (In reply to Bulkdaddy)
Trestolone Acetate
SemperFi's picture
GOLD
828
SemperFi
1 month 4 days ago
SemperFi 1 month 4 days ago
Day -14; Today was my first pin on Primo for preloading purposes. I will preload primo at 600mg/wk leading into this cycle. Griz is finalizing my training schedule and split. Because we do not know what my limitation will be on Day 1 we are focusing on the things we know I will be able to do and will make small adjustments from there. TDEE and diet will be determined and the cycle log updated once I have seen the finalized training split and confer with Griz. Keeping my calorie intake limited and clean while on R&R.
Big Nasty's picture
SILVER
199
Big Nasty
4 weeks 10 hours ago
Big Nasty 4 weeks 10 hours ago (In reply to SemperFi)
Cant wait to hear about Primo results. Its expensive and slow sustainable gains but Ive read a lot of info that it doesnt get enough credit, one of the safest to use and ideal AAS.
Dolf's picture
MOD
GURU
1024
Dolf
1 month 4 days ago
Dolf 1 month 4 days ago (In reply to SemperFi)
I don't think R&R is even in your vocabulary
SemperFi's picture
GOLD
828
SemperFi
1 month 4 days ago
SemperFi 1 month 4 days ago (In reply to Dolf)
Crab cakes on the bar-b in the snow, Margaritas mixed in a cement mixer... used snow instead of ice, more friends than could be counted, hot tub, 85 degree pool, huge fire pit, a house that sleeps 26, mountain packed with fresh powder for boarding and skiing.... Do you know a better way to relax? ;) I didn't drink the margaritas or hit the slope but the gang had more than their share! Oh... Found out my daughters smoke the green. Who would have known?!
siegmund's picture
MOD
GOLD
906
siegmund
3 weeks 4 days ago
siegmund 3 weeks 4 days ago (In reply to SemperFi)
sounds nice , enjoy rest that upper body. ..i think about every one likes the green , espicialy my daughters generation. its the norm .....enjoy bro tty ...sieg
Big Nasty's picture
SILVER
199
Big Nasty
4 weeks 10 hours ago
Big Nasty 4 weeks 10 hours ago (In reply to SemperFi)
Daughters will forever surprise us. I literally just walked in the door from taking mine to her drivers test. She's now free and legal to drive anywhere on her own. Stress level for dad just went into overdrive... lol Ill say a prayer for both of us... .
blastthru23's picture
SILVER
348
blastthru23
1 month 3 days ago
blastthru23 1 month 3 days ago (In reply to SemperFi)
Yeah, R&R??! You're probably using a bicycle hooked to the cement mixer to crank out the margaritas!
SemperFi's picture
GOLD
828
SemperFi
1 month 1 week ago
SemperFi 1 month 1 week ago
Still formulating diet and training routine. Because MENT carries the acetate ester I will begin pre-loading Primobolan at 600mg/EW beginning February 22 which is 14 days before my first MENT injection. No need to preload the maintenance dose of Test as it is my TRT dose. I debated dropping the Test because MENT can run without it but without more science to support the theory it is in my best health interest to keep Test as part of the cycle.
blastthru23's picture
SILVER
348
blastthru23
1 month 1 week ago
blastthru23 1 month 1 week ago
https://youtu.be/0698sTH7mUk
SemperFi's picture
GOLD
828
SemperFi
1 month 1 week ago
SemperFi 1 month 1 week ago (In reply to blastthru23)
“In the midst of chaos, there is also opportunity” - Sun Tzu
blastthru23's picture
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348
blastthru23
1 month 1 week ago
blastthru23 1 month 1 week ago (In reply to SemperFi)
Finding the harmony in dissonance is called Jazz :)
Big Nasty's picture
SILVER
199
Big Nasty
1 month 1 week ago
Big Nasty 1 month 1 week ago (In reply to blastthru23)
Love it. Blast on his A game today. LOL
SemperFi's picture
GOLD
828
SemperFi
1 month 1 week ago
SemperFi 1 month 1 week ago (In reply to blastthru23)
Touche'

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