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One handed pushups by Archie Trotfield - Mon, 15 May 2017 17:45:57 EST ID:RQC1hq9R No.94156 Ignore Report Reply Quick Reply
File: 1494884757993.gif -(498658B / 486.97KB, 236x176) Thumbnail displayed, click image for full size. 498658
I can barely do these but just enough to the point where I think I can work up to a full execution (all the way down, chest to floor) but damn I can only do about 4 each arm before I'm done I know my form should be legs wide as possible at first to make it easier one arm behind your back and the pushup hand level with your chest but I get so tired and I don't see myself making any progress.

What can I do so that I am 1handpushupman I want to impress people

Also I have heard this is some kind of ultimate whole body exercise is this true or fancy bullshit
5 posts omitted. Click Reply to view.
>>
Sidney Parryspear - Sat, 20 May 2017 10:56:19 EST ID:fbrZCBMp No.94169 Ignore Report Quick Reply
>>94156

A progression:

>Work up to 20 full range of push ups before you begin. Keep it strict, stupid
>3x12 1 arm wall push ups
>Done?
>3x12 1 arm box push ups
>Done?
>3x12 1 arm kneeling push ups
>Done?
>3x12 1 arm 1/2 range of motion push ups
>Done?
>3x12 1 arm push ups
>Done?
Comment too long. Click here to view the full text.
>>
Sidney Parryspear - Sat, 20 May 2017 10:57:42 EST ID:fbrZCBMp No.94170 Ignore Report Quick Reply
>>94169
>3x a shaky 2 will not get you anywhere...

Continued...

But having done 3x12 on the previous step is likely to get you a 3x7 good reps AT WORST.
>>
Charlotte Blytheforth - Thu, 25 May 2017 11:30:25 EST ID:unrggLaL No.94176 Ignore Report Quick Reply
>>94167

Yea I used to not be able to do pullups but what I did was put my feet on the wall and push myself up while pulling with my arms, so gimp pullups, did those for a month then finally could do proper pullups.

>>94169

SO do 3 then rest then repeat 3 twelve times? Or am I confused?
>>
Fucking Drangergold - Tue, 30 May 2017 17:20:40 EST ID:I8dS+uu7 No.94198 Ignore Report Quick Reply
>>94176

3 = sets
12 = reps

Do one set of 1-12 reps depending on your strength, rest 2 minutes at most, then continue on the next.
>>
Doris Senkinhood - Fri, 16 Jun 2017 05:12:36 EST ID:HMiXClGG No.94262 Ignore Report Quick Reply
https://www.youtube.com/watch?v=q2HV7uP6X4k

Criticize my form, I only did 3 per arm to make the video short but I'm maxing out at 12ish per arm.

I know my form is bad, I can see rewatching it I'm more contorting myself to get to the floor than using my arm but damn this ain't easy.


Over Training? by Martha Hevingwill - Fri, 02 Jun 2017 06:45:43 EST ID:/rcMjngy No.94203 Ignore Report Reply Quick Reply
File: 1496400343285.jpg -(115398B / 112.69KB, 560x569) Thumbnail displayed, click image for full size. 115398
I am worried I may be over training, but not sure if I am or not.

I have been weight-lifting seriously now for 5-6 months and have made some decent gains I would say. (on a side note, my weight barely has changed but I have lost fat for sure, so I assume fat has gone and muscle has come?) Anyway I work out normally 4-5 times a week, and I exercise for 40-60 minutes usually. However I do around 22-28 sets of 8-12 reps within that time. I feel this may be a little bit too much for a beginner?

When I started I was able to workout an hour every single session and even felt like I could keep going but chose not to. I have had 2 colds in the past 2 months which is rare for me, so I am wondering if I am putting too much stress on my body?

Lastly aside from a solid diet of vitamins and nutrients, what supplements would be good for boosting the immune system after working out hard in the gym?
18 posts and 2 images omitted. Click Reply to view.
>>
Nigel Ferrysadge - Sun, 11 Jun 2017 23:42:34 EST ID:F/adbwiG No.94246 Ignore Report Quick Reply
>>94234
you can train upper 2x as much and lower 3x as much
>>
Albert Pockworth - Tue, 13 Jun 2017 10:25:37 EST ID:6KAeSp9W No.94250 Ignore Report Quick Reply
>>94245
I'd do a clean bulk if I were you, 300 cal surplus. You're eating the right foods it sounds like and you'll finally be putting on some real muscle. Also work those biceps homie...I'd do chin-ups on back day with biceps at the end.
>>
Samuel Ginnerstock - Tue, 13 Jun 2017 23:24:49 EST ID:EOGfUquc No.94251 Ignore Report Quick Reply
>>94250
Yeah my biceps really are stubborn for me, and I do work them hard. I think I have issues with mind-muscle connections with them though. My back is coming along ok I would say for 5-6 months or training. I will get on the chin-ups and bicep work right after, would super-setting that be a good idea?
>>
Ian Himmerbot - Wed, 14 Jun 2017 10:41:24 EST ID:6KAeSp9W No.94252 Ignore Report Quick Reply
>>94251
I really doubt super sets would be much of a benefit with lacking biceps already if you're working back/biceps together. You'll be working your biceps already training back especially with chin ups, those are what really made mine grow. Drop sets at the end would be a good idea though if anything.
>>
Ian Himmerbot - Wed, 14 Jun 2017 10:55:06 EST ID:6KAeSp9W No.94253 Ignore Report Quick Reply
>>94252
Forgot to mention 21s or a drop set method of reverse 21s with a ez bar are what you should be doing. Chin-ups and 21s will be the best combo possible


Datafag by William Misslestot - Mon, 12 Jun 2017 02:38:58 EST ID:MJag5nKU No.94247 Ignore Report Reply Quick Reply
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Newfag to fitness here

Professionally, I am an specialized analyst. I am recording as much data about myself as possible through this process of getting in better shape. My primary goal is weight loss, but I'm also not willing to end up skinny fat at the end. My Fitbit arrives tomorrow - I hate to jump on the bandwagon, but I want heart rate and a more consistent pedometer than my phone that I don't run with.

I'm getting a general baseline for my body. With constant stimulus such as consistent exercise and calories, I should get data with a relatively low R squared. Once I feel confident in the P value of the data, I'm going to begin manipulating one variable at a time and gauging the effects across the various metrics I am recording.

I turn to you for help -

  1. What is the minimum time I should allot to gauge efficiency of result?

2. I have mainly only considered drastic changes in exercise (what if I double cardio? replace running with HIIT? Weight lifting?) and diet (Keto, calorie reduction, etc) are there other variables I should explore manipulating?

3. Are there types of data I'm not recording that I should be?

4. Is there anything interesting you see in the data so far?


Shaolin by Nicholas Murdlock - Tue, 06 Jun 2017 06:58:22 EST ID:dHztdSHl No.94212 Ignore Report Reply Quick Reply
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Kid takes 27 PUNCHES to the stomach: https://www.youtube.com/watch?v=NhJ8XrBad7k
>>
Esther Nesslewuck - Wed, 07 Jun 2017 10:56:36 EST ID:T6y6dfft No.94217 Ignore Report Quick Reply
I can hit harder than that.

Looks like russian style punching, that where that's from?
>>
HonestPT !!CBfASjNL - Fri, 09 Jun 2017 14:16:32 EST ID:F/adbwiG No.94229 Ignore Report Quick Reply
>>94212
that punching technique was shit

>downward fist, not straight wrist
>no withdrawl or followthrough
>forward lean and no hip movement

I could slap a nigga harder


GOSAD by Oliver Pungerworth - Sun, 21 May 2017 11:59:24 EST ID:dFbKA145 No.94173 Ignore Report Reply Quick Reply
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I threw my protein shakes away because I have finally discovered the ULTIMATE SOURCE of protein. Gallon of semen a day. The nutritionals blow milk out of the fuckin sky, and the male hormones in it build your gainz better than anything else.

Semen is the ultimate body builder protein. If you aren't drinking AT LEAST a half gallon every day, you aren't gonna make it brah.
>>
Nell Mettingstick - Wed, 24 May 2017 15:40:17 EST ID:dUfn+UYI No.94175 Ignore Report Quick Reply
>>94173
where do you get it from?


Could someone kindly explain to me something? by Matilda Harrygold - Sat, 03 Jun 2017 03:57:16 EST ID:StwBiLST No.94209 Ignore Report Reply Quick Reply
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Probably going to sound like a stupid question but are the calories in vodka bad?
Apparently there can be 50-70 calories per shot, and for someone watching their calories that could be a load especially if they drink a lot
are these calories bad? because also apparently vodka doesnt have any fat or sugars or sodium or anything
so what makes them bad?
>>
Edwin Blackshit - Sat, 03 Jun 2017 06:47:34 EST ID:Sfp5BeJX No.94210 Ignore Report Quick Reply
>>94209
Alcohol is a carbohydrate.

I've seen a lot of conflicting shit but it seems like "alcohol calories" are very slightly "discounted" but maybe you only end up getting the effect of 90% of them.

Spirits are the lowest calories per unit if you're trying to get drunk. Vodka is mostly alcohol and water and if you are trying to get drunk on a calorie budget it's the way to go. However someone who "watches their calories" need to account for the vodka they will drink. Because they are drinking I would say they should calculate in advance and make some generous calculations. If you're drinking a bottle assume the whole lot is going down. That may be dangerous but then if they don't drink the whole bottle they a) don't make an ass of themselves and b) can eat a bit more later.

Calories aren't intrinsically bad. It depends what you're trying to achieve and what else you've consumed. In a void they're just an measure of energy. Nothing more, nothing less.


Workout advice for some one busy and sarms by Edwin Suzzlefoot - Thu, 20 Apr 2017 16:09:39 EST ID:tzosBvUs No.94116 Ignore Report Reply Quick Reply
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Long story short I work in construction(cladding) and I've been working long ass days mainly due to commuting,wake up st 5.30 to get to work for 8am then finish about 3.30/4pm get back home at5.30-6pm.i go the straight the gym from work as going back and forth is another 30-40 min walk so really I don't come home u til 7pm.
>I average about 8-10miles walking a day.6is back and forth from work the rest is around site up and down stairs and carrying things.Oh I also carry 15kg back pack to and from work with my drills in them.

On top of that I'm renovating a house when I get time through the week after work or mainly of the weekend for a few hours.

So any way I stupidly tried to do 5x a week single body split,go for a little swim twice a week and try to rip apart and do this house up and now I'm burnt out and laying of the weights for 2 weeks.

I need a plan for when I come back tho,I need something hard enough to build muscle but not burn my self out.

I was thinking of trying the Texas method again for a few months,I don't really want to squat 3x a week.

What do you think ?

>sarms
I've been reading about ostraine,mk677 and lgd and I want to try all of them.mk677 and ostraine for the recovery and healing benefits and lgd for the muscle growth.
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Shitting Duckspear - Tue, 30 May 2017 16:40:28 EST ID:QoqCH3ZS No.94197 Ignore Report Quick Reply
Im in a similar situation, working 9 hr days with a long commute as an electrician on a huge skyscraper, just started running a mk677 cycle dosed at 30mg in the morning and noticed my lifts have been going up visciously and my energy levels are crazy with the only side effect being minor fatigue throughout the day and some serious water retention. Ive also been getting atleast 8 hrs of sleep which allows optimum growth hormone release.
>>
Betsy Nuddleman - Fri, 02 Jun 2017 18:44:46 EST ID:FhJoYnv4 No.94207 Ignore Report Quick Reply
Sarms are RCs.
If you want to do roids (and yes sarms are roids) I'd suggest going with traditional steroids which have been tested for decades and make sure to follow the proper safer use protocols. That way if shit goes sideways at least there will be unlimited amounts of information out there to help you much unlike sarms.


Sarms powder you liquid by Hannah Cushpidge - Mon, 29 May 2017 08:34:21 EST ID:tzosBvUs No.94187 Ignore Report Reply Quick Reply
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I want to buy lgd and mk677 in powder form and turn them into liquid my self (because it seems to be a bit cheaper)

How do I workout the math for it tho?

With the lgd I want to be able to messaure it out in 2.5mg doses
With the mk677 5mg doses

From what I've read peg or ethanol seem the best liquid to us

now won't different chemicals be at different doses with the same liquid.
Lgd 1gram to 30ml liquid would be a different dose per 1gram mk677 to 30ml

Any guides on how to do this ?
>>
Sidney Bunwill - Mon, 29 May 2017 18:16:35 EST ID:lTbN7xar No.94192 Ignore Report Quick Reply
>>94187
It's both one gram and it's both 30 ml, dissolving is going to disperse both substances evenly.


Calorie intake by James Gellyforth - Mon, 29 May 2017 02:11:49 EST ID:sYZAT9Lc No.94186 Ignore Report Reply Quick Reply
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I'm trying to lose a little bit of weight and gain some muscle so starting tomorrow I'll be lifting weights and cardio switching off day by day while also trying to eat healthier
What would a good caloric intake be for someone like this? I don't have terrible eating habits but I would like to watch what I'm putting in my body if I'm going to be putting the effort in to work out each week
I'm around 175 pounds and 6 foot even if that helps, mid 20s also
>>
Sidney Bunwill - Mon, 29 May 2017 11:15:26 EST ID:lTbN7xar No.94188 Ignore Report Quick Reply
what's your current intake, specifically what are your goals? What is a little bit of muscle? How much weight are you trying to drop?

I'm willing to bet that if you ate the same amount but made sure it was moslty protein (60%) fats 20% and complex carbs 20% while avoiding all simple carbs and sugar you'd achieve your goal
>>
James Gellyforth - Mon, 29 May 2017 15:34:17 EST ID:sYZAT9Lc No.94190 Ignore Report Quick Reply
>>94188
My goal is to just slim down a bit so probably 10-15 pounds and as far as muscle goes I just plain don't work out so I'd like to at least get toned I'm not going for the lifter look or anything
If I had to guess my consumption it would probably be around 2300-2500 a day, I eat moderately healthy meals, no frozen foods, rarely ever get fast food maybe twice a month and I don't drink soda. My real problem is I snack quite a bit but it's usually stuff like nuts or rice cracker mix
I downloaded an app and it said I should try to cut down to 1800 a day which is doable. I've just been trying to think of little things I can cut out like for breakfast I usually do 2 over easy eggs and toast, I can make that better by just not buttering the toast. Don't really need it anyways since I dip it in the runny egg
>>
Sidney Bunwill - Mon, 29 May 2017 18:14:45 EST ID:lTbN7xar No.94191 Ignore Report Quick Reply
>>94190
yeah 1800 will drop your weight, your diet sounds good overall just reduce the portions, those calorie counting apps are okay in my experience makes it easier.

As for looking toned you're not really going to achieve that without building a bit of muscle. It's not that bad and you seem to already have the motivation with regards to the diet so i don't see it being difficult for you do do 30 mins of pressups and some sit ups now and again.

When i started working out I really got into it a lot more than i expected, it's very rewarding and fun. If you were looking into it, strength training is fun enough get your cardio from walking / cycling and maybe playing some sports or doing outdoorsy stuff. I always found cardio in a gym to be boring as fuck and far too easy to give up on.

Anyway if you're really not going to work out at all you'll just get slimmer.
>>
Lillian Clishstock - Mon, 29 May 2017 21:59:32 EST ID:sYZAT9Lc No.94193 Ignore Report Quick Reply
>>94191
I do plan on working out though there's a weight machine in my garage so I did some of that today trying not to push myself too hard, my dad gave me some advice on where to start, and I'll be riding my bike every other day for cardio since I absolutely hate running
Thanks for the input


Keto? by Fanny Shittingworth - Thu, 13 Apr 2017 02:54:35 EST ID:BhWEDSia No.94092 Ignore Report Reply Quick Reply
File: 1492066475578.jpg -(8197B / 8.00KB, 314x161) Thumbnail displayed, click image for full size. 8197
What do you guys think of keto? I tried it to lose a bit of extra weight and now I don;t really have craving for the foods I used to eat. so I kinda just stuck with it.
4 posts and 1 images omitted. Click Reply to view.
>>
David Cushkeck - Mon, 24 Apr 2017 23:11:54 EST ID:7x16C/ow No.94126 Ignore Report Quick Reply
>>94125
It's decreasing carbohydrates and for the most part, getting people to look at caloric and macronutrient content and avoid sugar

caloric deficit is cruise control for weight loss

>This is where you went full retard though.

Okay, let me add onto my statement, you need carbs to progress in strength and performance.

If you want to lose weight, by all means. I fully understand ketogenic diets, and the joke is, you can simply take ephedrine and caffeine and your body will go into ketosis even if carbs were eaten 8 hours prior.

I would like to see someone go on a ketogenic diet and make strength/size gains.

Extra credit: Please explain the role of insulin in myoprotein synthesis and lowering cortisol
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Basil Pockford - Tue, 09 May 2017 13:20:54 EST ID:+odh0O+e No.94148 Ignore Report Quick Reply
I've been keto since January, lost 16lbs total. I'm assuming if I stopped drinking I would have lost faster, but at this point I'm happy with any progress.
>>
Hedda Chablingtore - Fri, 26 May 2017 17:08:47 EST ID:A9PSGCtH No.94178 Ignore Report Quick Reply
>>94126
You are really wrong though. You don't need to eat carbs. They are synthesized out of fat in your body.

I was at a really low weight at the beginning of last summer, like 145 lbs at 6ft. On a keto diet eating 3000-4500 calories per day and lifting moderately I was at 175 lbs by the end of the summer.
Sure the gain was like 33% (dont remember) fat, but the point is, you don't need carbs for SHIT, and honestly, with their context in human history (prehistory I guess), you shouldn't have carb-based foods EVER if you value your full health.
>>
Hedda Chablingtore - Fri, 26 May 2017 17:11:08 EST ID:A9PSGCtH No.94179 Ignore Report Quick Reply
>>94178
ok ok I went too far by saying NEVER, but really carbs are just for putting on fat for hard times
>>
Barnaby Hugglestock - Mon, 29 May 2017 13:29:56 EST ID:eFI1TU6Y No.94189 Ignore Report Quick Reply
>>94178
Another biology student here, de-novo glucogenesis is ineficient, and carbs are the best source of energy for the human body. Also liver damage and decreased insulin sesitivity can and does occur if a ketogenic diet is implemented for a long time. Likely dou to the saturated fat that is eaten along with it (inevitably, even if you just ate plant based- foods). Peace and nb


Supplements by Simon Hepperpig - Sat, 18 Mar 2017 14:05:02 EST ID:9zc2QRtm No.93998 Ignore Report Reply Quick Reply
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I know roids are a pretty drastic option given the side effects, and there's also HGH (which is apparently expensive as all hell and can have pretty bad side effects too if you aren't careful).

Anything less dramatic that I can do on top of diet and exercise to accelerate results a bit?
10 posts and 2 images omitted. Click Reply to view.
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Eliza Tootwater - Thu, 27 Apr 2017 16:10:20 EST ID:80DT5W2Y No.94133 Ignore Report Quick Reply
>>93998

Buy Dianabol or Turinabol from your local roid emporium and pop 10-20mg of either per day - 4 weeks on/4 weeks off. You'll get a very respectable and noticably solid body in short order. Not to mention your strength will jump hugely.

Go for D if you have under a 34 inch waist, T otherwise.

Both are real athletic drugs unlike most roids. Both are low on the androgenic scale, so you will not get estro sides at these dosages. And unlike test - which, IMO, is popularily touted because it's dirt cheap and mass pharma are doing a good job promoting the shit - will not give you negative effects like hormone shutdown (D/T don't come close to shutting you down - see medical lit - and you'll rebound within a week -my own hormone panels), baldness, ugly red skin, hair growth, infertility, etc.

People are geeks and will disagree, but the shit is true.

>"You can't build a body on orals!"

BLAH BLAH BLAH. Tell it to every fucker who did prior to the mid 70s. (Protip: aiming for that 70s Arnie look of curved muscle and clear skin? A few hundred MG DECA with D/T cycled in. Worked for me and, yes, 'deca dick' is another internet myth created by geeks on the net.)
>>
Beatrice Bozzlechidge - Fri, 12 May 2017 13:12:38 EST ID:o1A/v+cm No.94155 Ignore Report Quick Reply
>>94119

meh, I got serious with lifting and went from 180 to 215lbs in 2 years natty.
Got up to 500lb deadlift for 3x. 400somehing squat, etc. I definitely looked like a big guy, my previously baggy jeans became tight, large t-shirts were snug, my traps were huge and I was still pretty vascular. Didn't have abs but my stomach was "flat".

Was happy with my gains, got lots of compliments and then I quit lifting. I dunno if my genetics are just really good or what, but I'm glad I didn't do roids because I know my body can naturally go where I want it to go. It just takes time.

I could probably make the same gains in 1 year or less on roids, but in the grand scheme of things its not a bigdeal. I recommend people lift natty, HARD and SERIOUS for 2-3 years to see if doing roids is even worth it. Unless you're a pro athlete, model or personal trainer and you make income based on your body then its most likely pointless to do roids.
>>
Molly Mottingstock - Mon, 15 May 2017 18:00:39 EST ID:FhJoYnv4 No.94158 Ignore Report Quick Reply
>>94081
>OP doesnt want roids
>Just take these untested RCs what could possibly go wrong.
Jeez
>>
Emma Drissleford - Tue, 16 May 2017 10:18:22 EST ID:N58oEOKY No.94159 Ignore Report Quick Reply
  1. Leucine (I think 3g of Leucine jumpstarts muscle building via mtor pathway but not too sure of exact dosage),
  2. Vit D
  3. zinc, Vit C (literally couple of grams of it daily)
  4. Any other vitamins in huge doses (read that book by Bill Starr, overcoming gravity or somesuch)
>>
Sidney Parryspear - Sat, 20 May 2017 11:21:24 EST ID:fbrZCBMp No.94172 Ignore Report Quick Reply
>>94159

Only Vit D has medical merit. 1 D3 per day will likely benefit many.

Zinc, for instance, is a goddamn joke that has taken the internet by storm. Don't fall prey to oversupplementing heavy metals. Very bad for long term health.

>"But what if I have a zinc deficiency? I have all the markers of one!"

Get a test done. It'll cost less than $100 dollars.

>"I can't afford one!"

But you're going to supplement the 50mg/day, i.e. ten times the commonly recommended intake, of a HEAVY METAL? HHAHAHAHAHAHAHAHAHAH!


Competitive Phone Apps by Hamilton Bardhall - Wed, 17 May 2017 02:11:09 EST ID:4t41I7Gp No.94160 Ignore Report Reply Quick Reply
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Any of you like to use phone apps like Strava to measure your times? I try to work out every other day and on my day off I like to go for a 20-30 mile bike ride. It's fun to compare your times with other people. My personal best record is 1st place on one segment, but only for my weight class (200+ pounds). It's actually 24th overall on that segment, but I smoke and drink too much and am too high to really push myself when going up hills.
>>
Alice Novingshit - Thu, 18 May 2017 14:07:11 EST ID:BVkmL1x+ No.94163 Ignore Report Quick Reply
I use it. It's a neat tracking app and it's real motivating to see you beat your old times, but then you look at your standings compared to everyone else and all that motivation flies out the window. Then again, nothing beat the feeling when you see yourself clawing up the global leaderboards!


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