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Lifter's Lounge
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Agastya Offline
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Post: #1776
RE: Lifter's Lounge
(01-18-2016 05:34 AM)H1N1 Wrote:  
(01-18-2016 05:27 AM)Agastya Wrote:  Do you guys have an opinion on running vs stationary box jumps? I prefer doing them at a run mostly because of nerves. Even an extremely slow jog is significantly less intimidating for me than jumping straight up with no momentum whatsoever.

What is your goal when you do them - when you do box jumps, what specifically are you trying to train for? Your jumping related goal will surely dictate whether jogging is better than doing them stationary?

Nothing too complicated, I just want to be able to jump as high as I can. Hopefully build more muscle in my legs, and improve my deadlift once I start lifting again. I'm pretty new to doing plyometrics, and haven't been able to find a lot of good information online about box jumps.
01-18-2016 06:33 PM
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H1N1 Offline
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Post: #1777
RE: Lifter's Lounge
(01-18-2016 06:33 PM)Agastya Wrote:  
(01-18-2016 05:34 AM)H1N1 Wrote:  
(01-18-2016 05:27 AM)Agastya Wrote:  Do you guys have an opinion on running vs stationary box jumps? I prefer doing them at a run mostly because of nerves. Even an extremely slow jog is significantly less intimidating for me than jumping straight up with no momentum whatsoever.

What is your goal when you do them - when you do box jumps, what specifically are you trying to train for? Your jumping related goal will surely dictate whether jogging is better than doing them stationary?

Nothing too complicated, I just want to be able to jump as high as I can. Hopefully build more muscle in my legs, and improve my deadlift once I start lifting again. I'm pretty new to doing plyometrics, and haven't been able to find a lot of good information online about box jumps.

If you want to jump high for something specific, then obviously you want a version that most closely mimics the movement you want to be good at. If it's more recreational than that, then why not incorporate both kinds? Sprints too will have a great overall effect on your bodies ability to operate explosively.

As far as adding muscle or improving your deadlift; it may help, in as much as a rounded program is always better than one with deficiencies. However, it won't add inches to your dick - it's not a panacea. Those goals, all solid (if loosely defined), will need to be addressed individually.
01-18-2016 07:01 PM
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Post: #1778
RE: Lifter's Lounge
(01-18-2016 06:33 PM)Agastya Wrote:  
(01-18-2016 05:34 AM)H1N1 Wrote:  
(01-18-2016 05:27 AM)Agastya Wrote:  Do you guys have an opinion on running vs stationary box jumps? I prefer doing them at a run mostly because of nerves. Even an extremely slow jog is significantly less intimidating for me than jumping straight up with no momentum whatsoever.

What is your goal when you do them - when you do box jumps, what specifically are you trying to train for? Your jumping related goal will surely dictate whether jogging is better than doing them stationary?

Nothing too complicated, I just want to be able to jump as high as I can. Hopefully build more muscle in my legs, and improve my deadlift once I start lifting again. I'm pretty new to doing plyometrics, and haven't been able to find a lot of good information online about box jumps.

Whatever leap training you decide to do, I don't recommend doing it to failure. The crossfit method of performing box jumps for conditioning is the most retarded thing I have ever heard of doing.

I'm talking maybe 5 sets at 1-3 leaps twice a week with plenty of rest between sets and call it a day for leap training, no more than 30 total reps.

Explosive strength has a large neuromuscular component which requires a fresh, relatively unfatigued state. Push it to failure and you're no longer teaching your body to explode, this also increases your chance of injury. Many oly lifters go no higher than 5 reps in a set because of this.

As far as ancillary training, anything explosive with a lower body component would be alright as long as you have decent technique. That would be cleans, swings, even moderately heavy backsquats where you attempt to lift the weight up as fast as possible. You will build muscle in your legs on a program centered around a few explosive reps but it won't be like a 20 rep squat program.

Conditioning-wise, hillsprints, bicycling and basketball are great options.

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01-18-2016 07:39 PM
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Post: #1779
RE: Lifter's Lounge
@Mark Fletcher
@Hannibal

I think I'll try ab wheel rolls during my next workout (Wednesday). Thanks for all the advice.

I guess I'm just in the process right now of searching for my one or two go-to ab workouts.

The problem I find with ab workouts is that they're so out-of-the-way at a gym. My campus gym consists of a free weight room for the guys. There's dumbbells, machines, etc. And it's generally small. My point being that I feel in the way doing any ab workout. There is a small floor area where people usually do ab stuff, but especially if it's busy, I just feel like I'm in the way since people walk to and from. Especially with an exercise like the ab wheel rollout where it looks like I'll have to take up a lot of space.

Oh well. Fuck it. I drop bands on my tuition, the least I deserve is space to work my core at the gym.
01-18-2016 11:28 PM
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Post: #1780
RE: Lifter's Lounge
If it's that big of a deal to do them in a small gym, just buy an ab wheel from Walmart for $10 and do them at home.

The gym at my school is so damn crowded I end up doing the majority of my lifting at home. Especially since it's January and we get the new years resolutioners in full force doing every idiotic thing they could think of.

That's why I got a free standing pullup bar, dip station, dip belt and about 100 lbs in weights.

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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
01-18-2016 11:56 PM
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Ensam Offline
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Post: #1781
RE: Lifter's Lounge
Pretty sure I have an abdominal hernia. I felt something pop while I was doing heavy dumbbell rows over a year ago. Took it easy for a few weeks and everything was fine. Then about two months ago a girl kneed me in the abdomen while we were going at it and ever since then I can feel something there. It comes and goes but it's never fully gone and it's worse after doing compound lifts.

Anybody dealt with this? Going to the doctor on Wednesday to get it checked out.
01-18-2016 11:58 PM
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Hannibal Offline
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Post: #1782
RE: Lifter's Lounge
I wouldn't go to the gym until after the doctor looks at it.

If you are bulging out anywhere (as in your intestines broke through and are occupying different parts of your body cavity, you'll know it if you have it) do not do anything to make a bad problem worse.

I was born with a congenital defect that caused a weakness in my lower abdomen. The doctor told me that it put me at large risk for a hernia (I was 15 and hadn't lifted yet).

This caused me a lot of pain when I started to lift heavy, especially with backsquats and deadlifts. What made it go away was a 6 month stint years ago where I did tons of ab work and I haven't had a problem since.

Good luck. From what I hear, hernias are a bitch to deal with.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
(This post was last modified: 01-19-2016 01:20 AM by Hannibal.)
01-19-2016 01:16 AM
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Post: #1783
RE: Lifter's Lounge
(01-18-2016 06:33 PM)Agastya Wrote:  
(01-18-2016 05:34 AM)H1N1 Wrote:  
(01-18-2016 05:27 AM)Agastya Wrote:  Do you guys have an opinion on running vs stationary box jumps? I prefer doing them at a run mostly because of nerves. Even an extremely slow jog is significantly less intimidating for me than jumping straight up with no momentum whatsoever.

What is your goal when you do them - when you do box jumps, what specifically are you trying to train for? Your jumping related goal will surely dictate whether jogging is better than doing them stationary?

Nothing too complicated, I just want to be able to jump as high as I can. Hopefully build more muscle in my legs, and improve my deadlift once I start lifting again. I'm pretty new to doing plyometrics, and haven't been able to find a lot of good information online about box jumps.

Don't run, just stand with feet shoulder width apart, jump as hard as you can.

Also consider a split stance, where one foot is in front of the other. This is often the case when playing sports, with feet similar to a lunge. One foot is out in front and the other is farther back. Doing that for box jumps translates well for sports like basketball where jumping occurs in a split stance.
01-19-2016 01:39 AM
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redbeard Offline
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Post: #1784
RE: Lifter's Lounge
(01-18-2016 11:58 PM)Ensam Wrote:  Pretty sure I have an abdominal hernia. I felt something pop while I was doing heavy dumbbell rows over a year ago. Took it easy for a few weeks and everything was fine. Then about two months ago a girl kneed me in the abdomen while we were going at it and ever since then I can feel something there. It comes and goes but it's never fully gone and it's worse after doing compound lifts.

Anybody dealt with this? Going to the doctor on Wednesday to get it checked out.

Did it feel like slipping rib syndrome?

Like an abdominal muscle "popped" and slipped in between one of your bottom ribs?

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01-19-2016 08:34 PM
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samsamsam Offline
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Post: #1785
RE: Lifter's Lounge
Wondering if I could get some advice on a substitute for benching. I have been a bench with the bar sort of guy for years. But my shoulder is bugging me. I have been trying to do the barbells but I don't like sort of the jerking movements I make get the weight into the right position. Bench press works the triceps and the chest as far as my bro science knowledge goes.

Can I substitute maybe two other lifts to recreate the benefits of benching? There is a bar dip station where you stack weights on it and push down. I seem to be able to do that pretty pain free with enough weight to feel like I am actually working.

Any good exercises for the chest that don't require a ton of shoulder movement?

Just trying to explore options.

Thanks for any input, I appreciate it.

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(This post was last modified: 01-21-2016 05:04 PM by samsamsam.)
01-21-2016 05:03 PM
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Hannibal Offline
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Post: #1786
RE: Lifter's Lounge
Incline bench is a favorite among strongmen and lifters who have fucked up their shoulders.

Setup is easy, the movement translates decently to pressing and benching, and it requires a lot less skill than either.

Paul Carter Wrote:For incline - As John Meadows just posted recently, when you do inclines and lower all the way down, it places much more strain on the cuff. Many years ago, I read about Flex Wheeler and Chris Cormier doing inclines where they lower to right below the chin. Seeing how inclines always made my shoulders feel like shit, I tried this out and to my surprise, I had no pain with it. I've stuck with it ever since. Of course, keyboard warriors will tell you "you didn't touch your chest" but I've never seen an incline press done at a powerlifting meet. And I also don't think that inch difference is going to make that big of a difference in how much you can press. If anything, I always found it harder, but easier on the shoulders. So a win/win. Also, incline tends to give good carryover to both your overhead work, AND the bench. My grip on incline is not narrow, but it's definitely not wide either.

http://www.lift-run-bang.com/2013/02/a-f...althy.html

Paul Carter also says that benching is not the greatest exercise for chest. Dips and bodybuilding accessories like pec flies are better. Most of the time your triceps and shoulders do the work during benching, that's why.

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
(This post was last modified: 01-21-2016 05:31 PM by Hannibal.)
01-21-2016 05:27 PM
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Post: #1787
RE: Lifter's Lounge
(01-21-2016 05:27 PM)Hannibal Wrote:  Incline bench is a favorite among strongmen and lifters who have fucked up their shoulders.

Setup is easy, the movement translates decently to pressing and benching, and it requires a lot less skill than either.

Paul Carter Wrote:For incline - As John Meadows just posted recently, when you do inclines and lower all the way down, it places much more strain on the cuff. Many years ago, I read about Flex Wheeler and Chris Cormier doing inclines where they lower to right below the chin. Seeing how inclines always made my shoulders feel like shit, I tried this out and to my surprise, I had no pain with it. I've stuck with it ever since. Of course, keyboard warriors will tell you "you didn't touch your chest" but I've never seen an incline press done at a powerlifting meet. And I also don't think that inch difference is going to make that big of a difference in how much you can press. If anything, I always found it harder, but easier on the shoulders. So a win/win. Also, incline tends to give good carryover to both your overhead work, AND the bench. My grip on incline is not narrow, but it's definitely not wide either.

http://www.lift-run-bang.com/2013/02/a-f...althy.html

Paul Carter also says that benching is not the greatest exercise for chest. Dips and bodybuilding accessories like pec flies are better. Most of the time your triceps and shoulders do the work during benching, that's why.

Good advice!

Paul Carter is a really good source for this stuff. Incline is OK, but personally I think barbell benching of all kinds is not a great choice for most people. Unless you're particularly built for it, I think it tends to lead to joint issues. A lot of the guys who swear by barbell benching tend to be well set up guys with broad shoulders and thick joints.

If you just want to build your chest, then machines are always a good bet. People knock machine work, but it has its place if aesthetics is a priority. For athleticism I'd include dips with or without weight, and my new favourite exercise is the one arm pushup. Also, if you're looking for a 'functional'/combat style press, then you could include something like a sandbag floor press. It all really depends on what you're looking for out of the exercise. Unless your goal is to be a powerlifter, I think there is almost certainly a better way to train your chest than heavy benching.
01-21-2016 06:35 PM
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Ensam Offline
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Post: #1788
RE: Lifter's Lounge
(01-19-2016 08:34 PM)redbeard Wrote:  
(01-18-2016 11:58 PM)Ensam Wrote:  Pretty sure I have an abdominal hernia. I felt something pop while I was doing heavy dumbbell rows over a year ago. Took it easy for a few weeks and everything was fine. Then about two months ago a girl kneed me in the abdomen while we were going at it and ever since then I can feel something there. It comes and goes but it's never fully gone and it's worse after doing compound lifts.

Anybody dealt with this? Going to the doctor on Wednesday to get it checked out.

Did it feel like slipping rib syndrome?

Like an abdominal muscle "popped" and slipped in between one of your bottom ribs?

The pain is in the lower left quadrant, about an inch above my hip bone. Doctor thinks it's either a small hernia or injured hip flexor.
01-21-2016 07:51 PM
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Post: #1789
RE: Lifter's Lounge
(01-21-2016 05:03 PM)samsamsam Wrote:  Wondering if I could get some advice on a substitute for benching. I have been a bench with the bar sort of guy for years. But my shoulder is bugging me. I have been trying to do the barbells but I don't like sort of the jerking movements I make get the weight into the right position. Bench press works the triceps and the chest as far as my bro science knowledge goes.

Can I substitute maybe two other lifts to recreate the benefits of benching? There is a bar dip station where you stack weights on it and push down. I seem to be able to do that pretty pain free with enough weight to feel like I am actually working.

Any good exercises for the chest that don't require a ton of shoulder movement?

Just trying to explore options.

Thanks for any input, I appreciate it.

Personally, I stopped benching. Like so many guys have said before, if it's causing pain you shouldn't do it, even if every big guy out there swears by it.

I even switched up to incline for a while, but for whatever reason (very long arms, bad technique) I haven't figured it out that well.

My safer, easier but still effective go-tos: pushups (explode up/very slow negatives, weighted, etc) and more recently barbell floor presses.

This helped me with how to setup the barbell floor press without a spotter:



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(This post was last modified: 01-22-2016 07:26 AM by Ringo.)
01-22-2016 07:23 AM
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Post: #1790
RE: Lifter's Lounge
Anyone have recommendations for books about programming for strength training? I am currently doing all compound movements with a 3x6 system (except for deadlifts) and I am getting a bit tired of it. I want to throw in more singles, doubles and triples but have no idea how to programm it.
01-22-2016 01:06 PM
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Post: #1791
RE: Lifter's Lounge
(01-22-2016 01:06 PM)RagnarLothbrok Wrote:  Anyone have recommendations for books about programming for strength training? I am currently doing all compound movements with a 3x6 system (except for deadlifts) and I am getting a bit tired of it. I want to throw in more singles, doubles and triples but have no idea how to programm it.

Rippetoe's Practical Programming isn't miserable.

I'm a Brooks Kubik fan, so I'd point you toward his "Dinosaur Secrets III."

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01-22-2016 02:56 PM
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Post: #1792
RE: Lifter's Lounge
If you are a beginner you shouldn't be thinking about singles or doubles. I wouldn't even touch triples until you hit a plateau.
01-22-2016 04:40 PM
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Post: #1793
RE: Lifter's Lounge
Feel like a truck ran me over, laid down for what I thought was a minute after showering and woke up 30 minutes later drooling on myself

(11-15-2014 09:06 AM)Little Dark Wrote:  This thread is not going in the direction I was hoping for.
01-22-2016 06:13 PM
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Hannibal Offline
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Post: #1794
RE: Lifter's Lounge
(01-22-2016 01:06 PM)RagnarLothbrok Wrote:  Anyone have recommendations for books about programming for strength training? I am currently doing all compound movements with a 3x6 system (except for deadlifts) and I am getting a bit tired of it. I want to throw in more singles, doubles and triples but have no idea how to programm it.

I recommend Paul Carter's Basebuilding.

He has some very good ideas on how to program long term. He also happens to be a lot bigger and stronger than Rippetoe ever was, and Rippetoe used a lot of gear. If you think about it, that would explain why he doesn't give great diet advice (GOMAD, etc).

If you have any questions about it feel free to shoot me a PM.

There is also a very good review here on powerliftingtowin.com.

http://www.powerliftingtowin.com/base-building/

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
(This post was last modified: 01-22-2016 06:27 PM by Hannibal.)
01-22-2016 06:18 PM
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Post: #1795
RE: Lifter's Lounge
Was telling my wingman how I'm seriously getting frustrated with bodybuilding and the fact that I'll probably never look the way i want to unless I hop over to the dark side and sell my glutes to the devil.

He goes " Do Powerlifting ... it's like the MGTOW version of bodybuilding. You get no pussy and can get fat while feeling superior to other people".
(This post was last modified: 01-22-2016 09:50 PM by Anabasis to Desta.)
01-22-2016 09:29 PM
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Post: #1796
RE: Lifter's Lounge
Ringo,

Getting good results with the floor press?

I did dumbell inclines, nice and slow and not too heavy to exhaustion. Didn't feel a ton of shoulder pain. I just need to stop wanting to work out with real heavy weights, gotta kick that urge.

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01-22-2016 09:50 PM
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Post: #1797
RE: Lifter's Lounge
(01-22-2016 09:29 PM)Anabasis to Desta Wrote:  Was telling my wingman how I'm seriously getting frustrated with bodybuilding and the fact that I'll probably never look the way i want to unless I hop over to the dark side and sell my glutes to the devil.

I know for a fact that I will never look the way I want to unless I hop on gear. I have a feeling though that I'll never really be satisfied.
(This post was last modified: 01-22-2016 10:49 PM by MiscBrah.)
01-22-2016 10:49 PM
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Post: #1798
RE: Lifter's Lounge
(01-22-2016 10:49 PM)MiscBrah Wrote:  
(01-22-2016 09:29 PM)Anabasis to Desta Wrote:  Was telling my wingman how I'm seriously getting frustrated with bodybuilding and the fact that I'll probably never look the way i want to unless I hop over to the dark side and sell my glutes to the devil.

I know for a fact that I will never look the way I want to unless I hop on gear. I have a feeling though that I'll never really be satisfied.


[Image: tumblr_ls9iglQtpB1qbsacd.png]

After a hard session at the gym with a pump i feel like I'm so close. Then i wake up in the morning and check myself out in the mirror. I have to hold back tears because my muscles look flat and depleted. I wear a slim fit medium V-neck and feel like Superman. Go out wearing a regular medium or a large and think ... "do i even lift?".

Lord Cypionate and St. Deca are calling my name.
(This post was last modified: 01-22-2016 11:25 PM by Anabasis to Desta.)
01-22-2016 11:16 PM
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RE: Lifter's Lounge
Quote:Do Powerlifting ... it's like the MGTOW version of bodybuilding. You get no pussy and can get fat

This is why I say in my case weightlifting has done almost nothing for chicks. In fact I think I was actually approached more before I started lifting.

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01-23-2016 10:44 AM
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Post: #1800
RE: Lifter's Lounge
(01-22-2016 11:16 PM)Anabasis to Desta Wrote:  After a hard session at the gym with a pump i feel like I'm so close. Then i wake up in the morning and check myself out in the mirror. I have to hold back tears because my muscles look flat and depleted. I wear a slim fit medium V-neck and feel like Superman. Go out wearing a regular medium or a large and think ... "do i even lift?".

Lord Cypionate and St. Deca are calling my name.

Less pumping, more heavy compounds. Low reps.

Reg Park, a 3 time Mr. Universe, built his body on 5x5.

[Image: images?q=tbn:ANd9GcQTdLh2IMpda6PhgglZQOj...xxwPYEOA7A]

"For you yourselves are aware that the Day of the Lord will come like a thief in the night" (1 Thess. 5:2)
01-23-2016 02:56 PM
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