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Lifter's Lounge
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StrikeBack Offline
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Post: #1176
RE: Lifter's Lounge
Yeah I've done 8 DEXA scans since 2012, about to schedule a 9th.

It's a great way to find out:

- overall fat mass
- fat distribution
- whether your recent plan (over 3-6 months) of exercising and dieting worked
- bone density, plus a few other interesting numbers

DEXA scans are very accurate, so if the machine tells you you're 20%+ BF, you are fat. There is not a chance of you seeing abs in the mirror. If it says ~12% or less, you will have abs when you take your shirt off.

DEXA scans never flatter you. My whole lifting club has done it, and the first timers are always sorely disappointed. There is no more "I'm big boned, not fat" or "yeah I'm fat but I also carry tons of muscles". One of the 120kg class guys for example found out that he only carries as much muscles as a lean 83kg class lifter.

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07-08-2015 07:52 PM
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Vaun Offline
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Post: #1177
RE: Lifter's Lounge
knee injury from vacation; I have a torn MCL that usually doesnt act up unless I do stupid stuff like jumping off of cliffs into water and trying to do flips into pools, like I just did on vacay. Healing it up now. I was on a squat/press/DL/pullup/ab 40 day program. Had 4 workouts left and this injury is delaying finishing the program. I did accupuncture, ice and nsaids to reduce swelling.

In the meantime I am doing this workout about everyday;
6 rounds;
10 chin ups
10 pushups
1 minute plank
1 minute deep knee stretch

If the knee doesnt heal soon I want to build an upper body workout for pushing and pulling; bench press, chinups, presses, planks and other non-knee bend ab work.

For weightoss I am down 10lbs since April, and I have about 10 to go to get near 12%BF which is my goal this year.
(This post was last modified: 07-08-2015 09:20 PM by Vaun.)
07-08-2015 09:18 PM
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redbeard Offline
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Post: #1178
RE: Lifter's Lounge
Who has experience with chiropractors or acupuncture? I have some health spending $$$ that I need to spend.
07-08-2015 09:26 PM
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Post: #1179
RE: Lifter's Lounge
A good chiropractor can change your life for the better. My mother had problems with her spine for years until she saw one. Never saw her better.

If I had the spare cash I would go but for now my own methods are keeping any potential problems in-check.
07-09-2015 05:49 AM
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kbell Offline
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Post: #1180
RE: Lifter's Lounge
I couldn't stand acupuncture when I was younger. It was and still is uncomfortable to stay still for 30 minutes. Also if your hairy there is a big chance of needles being inserted into where the hair starts which causes bleeding and some pain. As for its effects it felt like a numbness at where its injected, especially the center of the head one.
07-09-2015 11:14 AM
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Aenigmarius Offline
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Post: #1181
RE: Lifter's Lounge
Finally got over my plantar fasciitis, and I thought I would post a few things on it just in case it may help someone else.

I developed PF a few weeks after I started lifting regularly, and the only thing that had really changed was going from not working out at all to working out for 2 hours 4/5 days a week. I was doing some cardio, but it was primarily on an elliptical, which shouldn't really have caused the PF.

I believe I strained the plantar fascia in my foot (the connective tissue and tendons that support the arch of the foot) by pushing myself too hard and trying to go up too heavy and too soon on my squats and leg presses. Essentially, instead of tearing the plantar by repetitively pounding my arch into the ground while running, I tore it by slamming too much weight on it at one time while lifting.

Regardless of the cause, this is what helped: I got a pair of arch supports that slip on the foot like socks, giving me a soft arch support all the time. I wore those constantly, even to bed, so if I woke up at night, I wasn't walking on my bare feet with no support.

I also got some heel inserts for each of my shoes. I got three different kinds, and the insert that worked the best was for the heel only and it had a round, cut-out center in the middle of the support that lined up with the middle of my heel. Basically, it took almost all the pressure off of my heel when walking, which helped a lot.

I also iced my entire foot and heel down every night for 2 sessions of 30 minutes, and I took 2 Aleve in the morning and at night every day.

I really struggled with pain and had a lot of trouble just walking before I combined all of these efforts. Once I started wearing the arch supports all the time, put the "hollow" heel supports in all of my shoes, and iced/Aleved regularly, the pain subsided relatively quickly and I could walk normally again.

So take that for whatever its worth.
07-09-2015 12:08 PM
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TheFinalEpic Offline
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Post: #1182
RE: Lifter's Lounge
(07-08-2015 05:07 PM)H1N1 Wrote:  
(07-08-2015 03:27 PM)TheFinalEpic Wrote:  Going to get my first ever DEXA reading at the end of the month, any of you guys experienced these before, and are they the best (cheapest yet most reliable) way to determine body composition?

The cheapest most reliable way to determine body composition will always be a combination of the scale, the mirror, and a tape measure. It's no good being 5% body fat if you look like a little porker, you'll still get chased around the changing rooms being whipped with a wet towel. Equally, if you could play Mahler's 5th Symphony on the striations of your buttocks, who cares if a scan tells you you're 15% body fat (it wouldn't, but the fundamental point stands). Body fat is the most arbitrary measure of anything you could possibly hope to come across. I would personally not waste the money - if you need a machin to tell you you look good (or you're fat), you already know there is more work to be done.

I also want to know where my imbalances lie and how much more work I need to put in for my right leg over my left, and my left arm over my right. I know Im between 11-13% body fat, thats not the reason I'm doing it. I want to know exactly how much lean mass I have for dietary reasons, and if it goes well, I will probably schedule an appointment twice a year, making sure my goals are being met.

"Money over bitches, nigga stick to the script." - Jay-Z
They gonna love me for my ambition.
07-09-2015 02:14 PM
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H1N1 Offline
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Post: #1183
RE: Lifter's Lounge
(07-09-2015 02:14 PM)TheFinalEpic Wrote:  
(07-08-2015 05:07 PM)H1N1 Wrote:  
(07-08-2015 03:27 PM)TheFinalEpic Wrote:  Going to get my first ever DEXA reading at the end of the month, any of you guys experienced these before, and are they the best (cheapest yet most reliable) way to determine body composition?

The cheapest most reliable way to determine body composition will always be a combination of the scale, the mirror, and a tape measure. It's no good being 5% body fat if you look like a little porker, you'll still get chased around the changing rooms being whipped with a wet towel. Equally, if you could play Mahler's 5th Symphony on the striations of your buttocks, who cares if a scan tells you you're 15% body fat (it wouldn't, but the fundamental point stands). Body fat is the most arbitrary measure of anything you could possibly hope to come across. I would personally not waste the money - if you need a machin to tell you you look good (or you're fat), you already know there is more work to be done.

I also want to know where my imbalances lie and how much more work I need to put in for my right leg over my left, and my left arm over my right. I know Im between 11-13% body fat, thats not the reason I'm doing it. I want to know exactly how much lean mass I have for dietary reasons, and if it goes well, I will probably schedule an appointment twice a year, making sure my goals are being met.

Fair enough mate. I didn't give enough credibility to you saying 'body comp.', as when most people say that they are really saying bodyfat. Still, if your arms are the same size as each other, there's no imbalance, or if on is bigger than the other you need to do more for the smaller one, no? I'm just struggling to see how it shows you any more than photos, a mirror, a scale and a tape measure do. If you have an explanation that can help me understand how a % difference is more useful/allows for better programming, I am all ears, genuinely.
07-09-2015 03:20 PM
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TheFinalEpic Offline
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Post: #1184
RE: Lifter's Lounge
(07-09-2015 03:20 PM)H1N1 Wrote:  
(07-09-2015 02:14 PM)TheFinalEpic Wrote:  
(07-08-2015 05:07 PM)H1N1 Wrote:  
(07-08-2015 03:27 PM)TheFinalEpic Wrote:  Going to get my first ever DEXA reading at the end of the month, any of you guys experienced these before, and are they the best (cheapest yet most reliable) way to determine body composition?

The cheapest most reliable way to determine body composition will always be a combination of the scale, the mirror, and a tape measure. It's no good being 5% body fat if you look like a little porker, you'll still get chased around the changing rooms being whipped with a wet towel. Equally, if you could play Mahler's 5th Symphony on the striations of your buttocks, who cares if a scan tells you you're 15% body fat (it wouldn't, but the fundamental point stands). Body fat is the most arbitrary measure of anything you could possibly hope to come across. I would personally not waste the money - if you need a machin to tell you you look good (or you're fat), you already know there is more work to be done.

I also want to know where my imbalances lie and how much more work I need to put in for my right leg over my left, and my left arm over my right. I know Im between 11-13% body fat, thats not the reason I'm doing it. I want to know exactly how much lean mass I have for dietary reasons, and if it goes well, I will probably schedule an appointment twice a year, making sure my goals are being met.

Fair enough mate. I didn't give enough credibility to you saying 'body comp.', as when most people say that they are really saying bodyfat. Still, if your arms are the same size as each other, there's no imbalance, or if on is bigger than the other you need to do more for the smaller one, no? I'm just struggling to see how it shows you any more than photos, a mirror, a scale and a tape measure do. If you have an explanation that can help me understand how a % difference is more useful/allows for better programming, I am all ears, genuinely.

Theres density differences, not just size differences, so both my arms may be 15.5 inches, however, the density of fibers in one over the other will be apparent due to the ability of the DEXA to establish weight of limbs. That poundage difference will show me how much i need to gain to catch them up. I also broke my back in 2013, and was paralyzed, and re-learnt how to walk, leading to imbalances all over my body, I'm looking to pin point them and work on them to build my body back.

"Money over bitches, nigga stick to the script." - Jay-Z
They gonna love me for my ambition.
07-09-2015 03:57 PM
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H1N1 Offline
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Post: #1185
RE: Lifter's Lounge
(07-09-2015 03:57 PM)TheFinalEpic Wrote:  
(07-09-2015 03:20 PM)H1N1 Wrote:  
(07-09-2015 02:14 PM)TheFinalEpic Wrote:  
(07-08-2015 05:07 PM)H1N1 Wrote:  
(07-08-2015 03:27 PM)TheFinalEpic Wrote:  Going to get my first ever DEXA reading at the end of the month, any of you guys experienced these before, and are they the best (cheapest yet most reliable) way to determine body composition?

The cheapest most reliable way to determine body composition will always be a combination of the scale, the mirror, and a tape measure. It's no good being 5% body fat if you look like a little porker, you'll still get chased around the changing rooms being whipped with a wet towel. Equally, if you could play Mahler's 5th Symphony on the striations of your buttocks, who cares if a scan tells you you're 15% body fat (it wouldn't, but the fundamental point stands). Body fat is the most arbitrary measure of anything you could possibly hope to come across. I would personally not waste the money - if you need a machin to tell you you look good (or you're fat), you already know there is more work to be done.

I also want to know where my imbalances lie and how much more work I need to put in for my right leg over my left, and my left arm over my right. I know Im between 11-13% body fat, thats not the reason I'm doing it. I want to know exactly how much lean mass I have for dietary reasons, and if it goes well, I will probably schedule an appointment twice a year, making sure my goals are being met.

Fair enough mate. I didn't give enough credibility to you saying 'body comp.', as when most people say that they are really saying bodyfat. Still, if your arms are the same size as each other, there's no imbalance, or if on is bigger than the other you need to do more for the smaller one, no? I'm just struggling to see how it shows you any more than photos, a mirror, a scale and a tape measure do. If you have an explanation that can help me understand how a % difference is more useful/allows for better programming, I am all ears, genuinely.

Theres density differences, not just size differences, so both my arms may be 15.5 inches, however, the density of fibers in one over the other will be apparent due to the ability of the DEXA to establish weight of limbs. That poundage difference will show me how much i need to gain to catch them up. I also broke my back in 2013, and was paralyzed, and re-learnt how to walk, leading to imbalances all over my body, I'm looking to pin point them and work on them to build my body back.

Wow ok. That's awesome that you've come back and are able to train. Are you planning to keep any kind of journal on it? Even if it's not here, I'm sure it's something a lot of people would be able to learn from - it's a hell of a thing to overcome. I apologise that my initial post was dismissive of you wanting to get a DEXA scan. I obviously assumed you were just another gym bro wanting to be told he was X% body fat. Your reasons for wanting to do it sound very sensible and it'd be very interesting to see the result.
(This post was last modified: 07-09-2015 04:13 PM by H1N1.)
07-09-2015 04:12 PM
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TheFinalEpic Offline
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Post: #1186
RE: Lifter's Lounge
(07-09-2015 04:12 PM)H1N1 Wrote:  Wow ok. That's awesome that you've come back and are able to train. Are you planning to keep any kind of journal on it? Even if it's not here, I'm sure it's something a lot of people would be able to learn from - it's a hell of a thing to overcome. I apologise that my initial post was dismissive of you wanting to get a DEXA scan. I obviously assumed you were just another gym bro wanting to be told he was X% body fat. Your reasons for wanting to do it sound very sensible and it'd be very interesting to see the result.

I will definitely keep a log of them, and have been seriously logging exercise progress from the last few months, as things are definitely coming back strong. No need to apologize, I was skeptical of the scans at first, but i think they will benefit me greatly, I'll update when i get my scan at the end of the month.

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07-09-2015 05:23 PM
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Post: #1187
RE: Lifter's Lounge
On Facebook today, some girl is talking about her 12x3 squats. Yes, you read that correctly, 12x3.

Logical programming? Not for chrome and fern land! (Credit to Brooks Kubik for that term).

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
07-09-2015 05:59 PM
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Bushido Offline
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Post: #1188
RE: Lifter's Lounge
^^ What's wrong with trebles? I've done 10x3 spurts for strength before and it was highly effective.

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07-09-2015 10:17 PM
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WanderingSoul Offline
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Post: #1189
RE: Lifter's Lounge
Had chili rellenos for lunch today.

Just finished some squats and deadlifts.

Got about half way through the rest of my workout before I had to run out of the gym to shit my brains out. That's ok though, my body could use the extra rest.
(This post was last modified: 07-09-2015 10:48 PM by WanderingSoul.)
07-09-2015 10:47 PM
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Hades Offline
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Post: #1190
RE: Lifter's Lounge
If she's at like 85%+ of her one rep then 12x3 would be very effective. I used to do like 20 heavy singles of back squat then finished with accessory work. Plenty effective.
07-10-2015 02:49 AM
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StrikeBack Offline
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Post: #1191
RE: Lifter's Lounge
DEXA scans are pretty cheap and provide good data for analysis and planning, regardless of what use you may have for them.

I get mine done every 4-6 months and I bought in bulk which only costs me $33 per scan.

Regarding 12x3 or the likes, that's normal for strength training. Sometimes I'd do plenty of x2 and x3 sets, like 20 of them, for technique practice, at a certain weight range (usually around 80%).

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07-10-2015 08:20 AM
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Post: #1192
RE: Lifter's Lounge
So I messed up my right arm about 4 months ago in Peru doing bench press. ( I had been sick and out of the gym for almost two months and first day back int the gym old banned bounce was struggling to bench like 170lbs.... I was like I bet you 50 soles I can press it 15 times, and I was just cranking out reps really fast (only made it to 14) and I pulled, tore, strained I guess a tendon or muscle on the bottom part of my bicep, where the bicep meets the forearm I dunno how to explain it. Its been sore ever since and my right arms been weak and finally it just got to hurting to bad for me to continue working out.

Also after starting to really hit the gym hard in Peru I noticed my right arm was much stronger and bigger then my left arm... I have been bummed out and sad cause all my gainz are gone and I havent been working out for a month or two now... right arm is still sore.

Today I got the idea that I should just go to the gym and use dumbells and just work my left arm while my right arm hopefully heals... then that could also help with the big muscular imbalance to right?

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07-11-2015 08:00 AM
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Saweeep Offline
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Post: #1193
RE: Lifter's Lounge
It's the only way to deal with an imbalance.

What other alternative is there other than letting the stronger side regress too?
07-11-2015 06:03 PM
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Post: #1194
RE: Lifter's Lounge
(07-10-2015 02:49 AM)Hades Wrote:  If she's at like 85%+ of her one rep then 12x3 would be very effective. I used to do like 20 heavy singles of back squat then finished with accessory work. Plenty effective.

Yes, I would agree with that.

On the other hand, do you really think that someone squatting 165 knows how to train with singles?

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07-11-2015 07:16 PM
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Saweeep Offline
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Post: #1195
RE: Lifter's Lounge
(07-11-2015 07:16 PM)Truth Teller Wrote:  
(07-10-2015 02:49 AM)Hades Wrote:  If she's at like 85%+ of her one rep then 12x3 would be very effective. I used to do like 20 heavy singles of back squat then finished with accessory work. Plenty effective.

Yes, I would agree with that.

On the other hand, do you really think that someone squatting 165 knows how to train with singles?

We don't know how big she is or anything at all about her at all...
07-11-2015 07:24 PM
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Vaun Offline
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Post: #1196
RE: Lifter's Lounge
(07-10-2015 08:20 AM)StrikeBack Wrote:  DEXA scans are pretty cheap and provide good data for analysis and planning, regardless of what use you may have for them.

I get mine done every 4-6 months and I bought in bulk which only costs me $33 per scan.

Called around and here in the states I was told you need a prescription from an MD. And the scan here looks like $100/scan. The only time Im asking where is the National Health when you need it..
07-11-2015 07:45 PM
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StrikeBack Offline
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Post: #1197
RE: Lifter's Lounge
Here you need a MD to perform the scan, but that's about it. A single scan is about $80 which is expensive, but bulk buy is very cheap.

Mike of Danger & Play had some articles on this, maybe he has the US information.

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07-11-2015 11:54 PM
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britchard Offline
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Post: #1198
RE: Lifter's Lounge
Feeling like I'm shredding fat whilst gaining muscle at the moment.

According to an online calculator (one of the more accurate ones, took measurements from all over my body), my BF% is at 11.2%. My abs are just at the gateway between only being visible when I tense, and being fully visible.

It's ridiculous, like after exercise or if I haven't eaten for a while, I have a full 6 pack. If I eat a large meal, it becomes less visible. Those are the kind of margins I'm talking about it. Just need to completely knuckle down on my diet to get there, but it's hard when there's BBQs and beer around every weekend.

Lastly, can anyone recommend anymore ab exercises which don't put lots of pressure on the spine (e.g. not sit ups or variations of crunches) I currently do the plank and mountain climbers at the start of every workout, what else can I do?
07-12-2015 03:18 AM
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H1N1 Offline
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Post: #1199
RE: Lifter's Lounge
(07-11-2015 07:24 PM)CrashBangWallop Wrote:  
(07-11-2015 07:16 PM)Truth Teller Wrote:  
(07-10-2015 02:49 AM)Hades Wrote:  If she's at like 85%+ of her one rep then 12x3 would be very effective. I used to do like 20 heavy singles of back squat then finished with accessory work. Plenty effective.

Yes, I would agree with that.

On the other hand, do you really think that someone squatting 165 knows how to train with singles?

We don't know how big she is or anything at all about her at all...

Indeed. 165 to depth is like a girl squatting a fully grown average man. Honestly, I would say outside of the internet any girl squatting that is pretty damn strong, and has likely had to learn a lot about training to get there. But I will be the first to admit I know next to nothing about girls (not just their training!).
07-12-2015 03:46 AM
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Post: #1200
RE: Lifter's Lounge
(07-12-2015 03:18 AM)britchard Wrote:  Lastly, can anyone recommend anymore ab exercises which don't put lots of pressure on the spine (e.g. not sit ups or variations of crunches) I currently do the plank and mountain climbers at the start of every workout, what else can I do?

Gymnastics and yoga are full of great ab work:

Dynamic - Hanging leg raise, toes-to-bar
Static holds - Front lever, L-sit, boat pose

These may or may not make your abs pop, but they will definitely give you a strong core.

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold
(This post was last modified: 07-12-2015 04:26 AM by Benoit.)
07-12-2015 04:25 AM
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