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Lifter's Lounge
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kaotic Offline
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Post: #1451
RE: Lifter's Lounge
Honestly I have about 3-4 chicken breast cutlets (large) a day, cups of broccoli, plus 5/6 eggs in the morning, plus 2 iso whey protein post/pre gym. Low cards aka low sodium ezekiel bread.

I'm fucking sick of baking chicken breast every weekend. I need to invest in Muscle Egg - that shit is amazing and intake more whey protein.

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(This post was last modified: 10-25-2015 01:47 AM by kaotic.)
10-25-2015 01:46 AM
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Post: #1452
RE: Lifter's Lounge
Weighted dips, while hard on my shoulders, are by far my favorite chest exercise. Now able to do 5x5 with 145lbs.
10-25-2015 05:21 PM
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Post: #1453
RE: Lifter's Lounge
This thread reminds me of why I stopped talking about this shit back when steroid.com first started.
10-26-2015 03:29 AM
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GoldHawkStar Offline
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Post: #1454
RE: Lifter's Lounge
Is this a good system?

ONDAYS:
-Take creatine (5g w/ 8-12oz of water) one hour before workout.
-About 12oz of green tea 30 minutes before workout (for caffeine; natural pre-workout).
-Sips of water during workout.
-Whey protein (one serving, 24g protein, w/ 8-12oz water) post workout.

OFFDAYS:
-Take creatine (5g w/ 8-12oz of water) with biggest meal.

EVERYDAY:
-Drink at least one gallon worth of water throughout the day.

4 ondays a week, 3 offdays.

(I know there's different systems for everybody and it somewhat depends on what you're working on, but I just want a generally good overall system. You could say I'm mostly a beginner in lifting, haven't developed much muscle yet. This is my first time in this sub-forum. I've always used whey post-workout, but my friend told me about creatine and its effects (and I read up on its RoK article) so I just bought some, should come in Monday. Didn't know if a system involving both creatine AND whey (and green tea) was weird or fine.)
(This post was last modified: 10-27-2015 09:01 AM by GoldHawkStar.)
10-27-2015 09:00 AM
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H1N1 Offline
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Post: #1455
RE: Lifter's Lounge
(10-27-2015 09:00 AM)Goldhawkstar Wrote:  Is this a good system?

ONDAYS:
-Take creatine (5g w/ 8-12oz of water) one hour before workout.
-About 12oz of green tea 30 minutes before workout (for caffeine; natural pre-workout).
-Sips of water during workout.
-Whey protein (one serving, 24g protein, w/ 8-12oz water) post workout.

OFFDAYS:
-Take creatine (5g w/ 8-12oz of water) with biggest meal.

EVERYDAY:
-Drink at least one gallon worth of water throughout the day.

4 ondays a week, 3 offdays.

(I know there's different systems for everybody and it somewhat depends on what you're working on, but I just want a generally good overall system. You could say I'm mostly a beginner in lifting, haven't developed much muscle yet. This is my first time in this sub-forum. I've always used whey post-workout, but my friend told me about creatine and its effects (and I read up on its RoK article) so I just bought some, should come in Monday. Didn't know if a system involving both creatine AND whey (and green tea) was weird or fine.)

Personally I would encourage you not to over think things at this point. Creatine can be an excellent supplement, but until you have some decent muscle mass it probably won't make much of a difference, as you'll be able to hit the levels of creatine you need through your diet. Equally, whey protein can be a useful supplement for some people, in some circumstances, but for most beginners you will be able to make excellent and prolonged progress simply by eating three balanced meals each day.

Consistency and intensity in the gym, a healthy diet that gives you protein of about .7-8g/lb of bodyweight, and 8 hours sleep each night will see you transform yourself beyond recognition over the course of a year or two.
10-27-2015 09:42 AM
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dog24 Offline
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Post: #1456
RE: Lifter's Lounge
(10-27-2015 09:00 AM)Goldhawkstar Wrote:  -Take creatine (5g w/ 8-12oz of water) one hour before workout.
-About 12oz of green tea 30 minutes before workout (for caffeine; natural pre-workout).
-Sips of water during workout.
-Whey protein (one serving, 24g protein, w/ 8-12oz water) post workout.

OFFDAYS:
-Take creatine (5g w/ 8-12oz of water) with biggest meal.

EVERYDAY:
-Drink at least one gallon worth of water throughout the day.

4 ondays a week, 3 offdays.

(I know there's different systems for everybody and it somewhat depends on what you're working on, but I just want a generally good overall system. You could say I'm mostly a beginner in lifting, haven't developed much muscle yet. This is my first time in this sub-forum. I've always used whey post-workout, but my friend told me about creatine and its effects (and I read up on its RoK article) so I just bought some, should come in Monday. Didn't know if a system involving both creatine AND whey (and green tea) was weird or fine.)
Creatine alone is not gonna get you impressive results by itself, most supplements in fact are pretty close to being useless. And i think creatine use is more benefitial to powerlifters or olympic lifters rather than bodybuilders.

If youre gonna try it do it post workout, dont do the loading phase that says on the label its been shown that 5g a day without a loading phase bring the same results over a period of time.

If you only get the monohydrate which is cheaper you could drink it with a natural juice, fast asking carbs makes the body absorb more/faster creatine caused by an insulin spike, that's the concept used on other brand like celltech who already add fasts acting carbs on their product.

If you are cutting i would say look at green tea pills extract and read up on ECGC levels, they are far more benefitial than the green tea itself for fat loss. (Assuming youre on a caloric deficit of course).

Whey protein is only 20+ grams of protein you could get that in 100 grams of chicken breast, do at least 2 services and drink it with non fat milk.
I havent used supplements in years if i were you i would eat fruit right after a workout (a couple of bananas) and then have a good old chicken breast with rice out of a tupperware when i get home.
10-27-2015 09:55 AM
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Post: #1457
RE: Lifter's Lounge
(10-27-2015 09:00 AM)Goldhawkstar Wrote:  I've always used whey post-workout, but my friend told me about creatine and its effects (and I read up on its RoK article) so I just bought some, should come in Monday.

Creatine Timing, Does It Matter? Spoiler: Nope. Don't spend your time trying to optimise everything, just do what H1N1 suggest and get consistent food and training routines in place.

Stick to the basics. Make a plan, follow it consistently for 3 months, don't come back in a week asking for feedback on some new idea you've just discovered.

"I'd hate myself if I had that kind of attitude, if I were that weak." - Arnold
10-27-2015 10:06 AM
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GoldHawkStar Offline
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Post: #1458
RE: Lifter's Lounge
Okay, what I'm gonna do then is stick to my original plan, do that for about 3 months, and see where it takes me. I'll come back here to post results at the end of January/early February.

My diet is very good, mostly whole foods, lots of veggies and fruits among my protein too, but I feel the whey is necessary. My protein intake is
-3-4 eggs
-1oz almonds (8g protein I think)
-sometimes Smuckers peanut butter
-raw chicken "breast tenderloins"

So protein intake is good but not great. I'm 5'10'' and only about 143lbs last I checked. Very skinny. I don't think it would hurt to take whey post-workout along with my creatine pre. The whole point of this is to build muscle, not lose fat.

I may also switch to whole raw chicken breasts instead of the breast tenderloins, I've heard the breast is where most of the protein is.

But yeah, my plan is to be consistent with my routine and diet for 3 months and see where it takes me. Stick with my good diet consisting of whole foods and a good amount of protein (a diet I developed only recently that I enjoy) and my creatine/tea/whey lifting routine for three whole months; I'll be consistent with that and see where it takes me.

Sound good?

(I may do the typical before/after picture shit too.)

Edit: And thanks for the help and quick feedback, I appreciate it.

Edit 2: It's also worth mentioning that I'm only 20 and seem to have generally low T. Part of my diet consists of eggs and red meat, partly because of this.
(This post was last modified: 10-27-2015 11:25 AM by GoldHawkStar.)
10-27-2015 11:19 AM
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H1N1 Offline
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Post: #1459
RE: Lifter's Lounge
(10-27-2015 11:19 AM)Goldhawkstar Wrote:  Okay, what I'm gonna do then is stick to my original plan, do that for about 3 months, and see where it takes me. I'll come back here to post results at the end of January/early February.

My diet is very good, mostly whole foods, lots of veggies and fruits among my protein too, but I feel the whey is necessary. My protein intake is
-3-4 eggs
-1oz almonds (8g protein I think)
-sometimes Smuckers peanut butter
-raw chicken "breast tenderloins"

So protein intake is good but not great. I'm 5'10'' and only about 143lbs last I checked. Very skinny. I don't think it would hurt to take whey post-workout along with my creatine pre. The whole point of this is to build muscle, not lose fat.

I may also switch to whole raw chicken breasts instead of the breast tenderloins, I've heard the breast is where most of the protein is.

But yeah, my plan is to be consistent with my routine and diet for 3 months and see where it takes me. Stick with my good diet consisting of whole foods and a good amount of protein (a diet I developed only recently that I enjoy) and my creatine/tea/whey lifting routine for three whole months; I'll be consistent with that and see where it takes me.

Sound good?

(I may do the typical before/after picture shit too.)

Edit: And thanks for the help and quick feedback, I appreciate it.

Edit 2: It's also worth mentioning that I'm only 20 and seem to have generally low T. Part of my diet consists of eggs and red meat, partly because of this.

This appears to be maximum two small meals worth of food. You are underweight because you are not eating enough.

Eating 3 square meals means:

Meat source approx 6oz meat
Carb source - a couple of potatoes, some rice, or pasta etc
A portion of vegetables

If you sometimes eat what you're supposed to to support progress, and sometimes don't, then at best you will sometimes get closer to your goal, and sometimes you won't. Either do it or don't do it, but you're wasting your time if you half arse it. You don't need whey protein, you need to eat like a grown man. I don't think you have low T, I think you are literally starving to death and are consequently too busy dying to have energy for normal things.
10-27-2015 05:34 PM
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GoldHawkStar Offline
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Post: #1460
RE: Lifter's Lounge
Two small meals worth of food a day? What are you talking about. I never told you everything that I eat in a day. I think you're confusing my list of daily protein intake with literally my entire daily diet.
10-27-2015 06:08 PM
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redbeard Offline
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Post: #1461
RE: Lifter's Lounge
PSA: protein powder is king for its ease and flexibility.

I just mixed a scoop of chocolate with some unflavored greek yogurt, fucking delicious.

~$2.25 gives you: 260 calories, 42p/2f/10c

[Image: giphy.gif]
10-27-2015 08:07 PM
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WanderingSoul Offline
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Post: #1462
RE: Lifter's Lounge
(10-27-2015 06:08 PM)Goldhawkstar Wrote:  Two small meals worth of food a day? What are you talking about. I never told you everything that I eat in a day. I think you're confusing my list of daily protein intake with literally my entire daily diet.

Responding like a jerkoff to someone who knows what he's talking about and is trying to help isn't going to work in your favor.

If you want help post your whole diet. Either way, that isn't enough protein.
10-27-2015 09:04 PM
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Designate Offline
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Post: #1463
RE: Lifter's Lounge
(10-25-2015 01:46 AM)kaotic Wrote:  Honestly I have about 3-4 chicken breast cutlets (large) a day, cups of broccoli, plus 5/6 eggs in the morning, plus 2 iso whey protein post/pre gym. Low cards aka low sodium ezekiel bread.

I'm fucking sick of baking chicken breast every weekend. I need to invest in Muscle Egg - that shit is amazing and intake more whey protein.

I was having the same problem. Was eating some sort of Chicken part at every damn meal.

I've started mixing in grass-fed steaks. Adds some good variety into your diet while being relatively lean protein.
10-27-2015 09:08 PM
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GoldHawkStar Offline
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Post: #1464
RE: Lifter's Lounge
(10-27-2015 09:04 PM)RioNomad Wrote:  Responding like a jerkoff to someone who knows what he's talking about and is trying to help isn't going to work in your favor.

Nah, I wasn't being rude. I was just pointing out a simple misunderstanding. I still appreciate his help. How you interpret my tone of voice through text on a computer screen is up to you.
10-27-2015 11:06 PM
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SwordfishTrombonist Offline
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Post: #1465
RE: Lifter's Lounge
For any of you students out there when do you find is the best time to go to your school gym? By that I mean when is it less busy? My school gym is pretty small and waiting for a squat rack or a machine really throws a wrench in my workout, I can be very distractable at the gym. I know the morning is less busy but its been hard to tell when the best time is, it is surprisingly less busy around 4-6. Any other good times you guys have found?

"No mighty note was ever sounded by a feeble reed." - Cicero
10-28-2015 01:36 AM
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britchard Offline
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Post: #1466
RE: Lifter's Lounge
(10-28-2015 01:36 AM)QuietDog Wrote:  For any of you students out there when do you find is the best time to go to your school gym? By that I mean when is it less busy? My school gym is pretty small and waiting for a squat rack or a machine really throws a wrench in my workout, I can be very distractable at the gym. I know the morning is less busy but its been hard to tell when the best time is, it is surprisingly less busy around 4-6. Any other good times you guys have found?

In the morning. Most students treasure their sleep far more in the morning than at night. And it gets you off to a good start for the day.
10-28-2015 03:36 AM
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GoldHawkStar Offline
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Post: #1467
RE: Lifter's Lounge
(10-28-2015 01:36 AM)QuietDog Wrote:  For any of you students out there when do you find is the best time to go to your school gym? By that I mean when is it less busy? My school gym is pretty small and waiting for a squat rack or a machine really throws a wrench in my workout, I can be very distractable at the gym. I know the morning is less busy but its been hard to tell when the best time is, it is surprisingly less busy around 4-6. Any other good times you guys have found?

For weekdays, try the late evenings. Around 7 or 8pm is when I go. As every hour goes by starting around 5, it gets less and less busy. (Any later than 8 is too late for me, but if you're fine with that then go later.)

Also if you don't already, go on the weekends. At my university anyway, you can go to the gym at pretty much any time on the weekend and it will be dead.
10-28-2015 08:44 AM
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birthday cat Offline
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Post: #1468
RE: Lifter's Lounge
Do any of you guys have suggestions for simple or natural pre-workout supplements?

I've tried stuff from supplement companies but I feel like I'm paying a lot of money to overdose on caffeine.

Here is what I have so far but I'm trying to cut down on caffeine and some of these products are hard to find when I'm traveling:
with caffeine - coffee, tea, chocolate or raw cacao
without caffeine - b vitamins, ginger, lemon juice, maca
10-29-2015 09:40 AM
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Frontenac Offline
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Post: #1469
RE: Lifter's Lounge
I've been having a teaspoon of honey before my workouts. I find that if I've been fasting before that, then it really kicks my system into overdrive. It also stops me from passing out during my workout from lack of glycogen in my muscles.

'Logic Over Emotion Since 2013'
10-29-2015 10:50 AM
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Post: #1470
RE: Lifter's Lounge
(10-29-2015 09:40 AM)birthday cat Wrote:  Do any of you guys have suggestions for simple or natural pre-workout supplements?

I've tried stuff from supplement companies but I feel like I'm paying a lot of money to overdose on caffeine.

Here is what I have so far but I'm trying to cut down on caffeine and some of these products are hard to find when I'm traveling:
with caffeine - coffee, tea, chocolate or raw cacao
without caffeine - b vitamins, ginger, lemon juice, maca

I like to drink a cup or two of green tea beforehand.

What I go with:

http://www.amazon.com/Davidsons-Tea-Gunp...+green+tea

I know you said you already have tea, but you're trying to save money so I figured I'd throw this in. A lot of people spend a ton on tea, but this is $10 for a pound. And gunpowder tea naturally has more caffeine too, so it's a better pre-workout than regular.
10-29-2015 11:35 AM
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StrikeBack Offline
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Post: #1471
RE: Lifter's Lounge
(10-29-2015 09:40 AM)birthday cat Wrote:  Do any of you guys have suggestions for simple or natural pre-workout supplements?

Apples and bananas for me, most of the time.

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10-29-2015 07:01 PM
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Post: #1472
RE: Lifter's Lounge
This is my new favorite workout, stolen from delicious tacos.

"Saturday is chest shoulders triceps. I do military first because my titties are already big, but my shoulders need to stick out more. Difficult to achieve when white. Meanwhile every NBA player has twin canteloupes popping out from birth. Then incline, decline or flat bench. Side lateral raises on a standing bench that leans forward sightly to hit the middle delt and give me the diamond cut. Some kind of chest flyes to get zipper tits. The opposite of whatever I did for presses. So if I did incline press I’ll do decline flye. Some tricep shit. Dips or pulldowns with the rope. If I have time, upright rows."
10-29-2015 07:17 PM
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Designate Offline
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Post: #1473
RE: Lifter's Lounge
(10-29-2015 09:40 AM)birthday cat Wrote:  Do any of you guys have suggestions for simple or natural pre-workout supplements?

I've tried stuff from supplement companies but I feel like I'm paying a lot of money to overdose on caffeine.

Here is what I have so far but I'm trying to cut down on caffeine and some of these products are hard to find when I'm traveling:
with caffeine - coffee, tea, chocolate or raw cacao
without caffeine - b vitamins, ginger, lemon juice, maca

Two raw eggs. No chaser.
10-29-2015 09:31 PM
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Post: #1474
RE: Lifter's Lounge
(10-29-2015 07:17 PM)General Mayhem Wrote:  This is my new favorite workout, stolen from delicious tacos.

"Saturday is chest shoulders triceps. I do military first because my titties are already big, but my shoulders need to stick out more. Difficult to achieve when white. Meanwhile every NBA player has twin canteloupes popping out from birth. Then incline, decline or flat bench. Side lateral raises on a standing bench that leans forward sightly to hit the middle delt and give me the diamond cut. Some kind of chest flyes to get zipper tits. The opposite of whatever I did for presses. So if I did incline press I’ll do decline flye. Some tricep shit. Dips or pulldowns with the rope. If I have time, upright rows."

When you guys do military, do you bring the bar down behind your head or down in front?

I have always done it behind my head because I think doing incline already works my front deltoids, and I don't have anything else for my back deltoids.

'Logic Over Emotion Since 2013'
10-30-2015 05:13 AM
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Post: #1475
RE: Lifter's Lounge
(10-29-2015 09:40 AM)birthday cat Wrote:  Do any of you guys have suggestions for simple or natural pre-workout supplements?

I've tried stuff from supplement companies but I feel like I'm paying a lot of money to overdose on caffeine.

Here is what I have so far but I'm trying to cut down on caffeine and some of these products are hard to find when I'm traveling:
with caffeine - coffee, tea, chocolate or raw cacao
without caffeine - b vitamins, ginger, lemon juice, maca

If you have a juicer (blender can work too) you can just go with the MikeCF patented pre-workout beet juice.

From: http://www.dangerandplay.com/2014/05/08/...-pressure/

Quote:The nitrates in beet juice makes it easier for oxygen to get to your muscles and makes it easier to breath. In exercise science parlance, this is known as reducing oxygen cost. Lifting weights, sprinting, and performing other high intensity activities are high oxygen cost exercises.

beet juice exerciseWhen you’re running out of breath, it’s because the oxygen cost of whatever activity you’re performing is high. When you aren’t running out of breath, it’s because your oxygen cost is low.

If you can find a way to reduce the oxygen cost of an activity while maintaing performance (i.e., train harder without passing out), you’ll get better gains.

Beet juice also improves explosive power and activates fast-twitch muscle fibers (Type IIb muscle fibers), although no one quite understands exactly why that is.

See, Impact of dietary nitrate supplementation via beetroot juice on exercising muscle vascular control in rats. (“These data support the hypothesis that NO(3)(-) supplementation improves vascular control and elevates skeletal muscle O(2) delivery during exercise predominantly in fast-twitch type II muscles.”)

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(This post was last modified: 10-30-2015 06:28 AM by thebassist.)
10-30-2015 06:27 AM
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