Serge Nubret is Up in here

**Pro Serge Nubret** · 10-06-2007, 02:32 PM

Originally Posted by morry

I can't believe you're giving so much time to your fans Serge, thanks for that!

145 pages is a damn long thread

Happy Birthday!

You mean 245 pages right?

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**boring06** · 10-06-2007, 02:34 PM

Happy Birthday Mr. Nubret, you are a true bodybuilding legend!

**Pro Serge Nubret** · 10-06-2007, 02:35 PM

Originally Posted by Mr Vincent

My last workout was "leg" day for me and decided to start using your ideas. I use machines only and here is how it went:

Leg Press Machine - I did 7 sets of 12.
Hack Squat Machine- I did 5 sets of 10.
Squat Machine - 5 sets of 12.

I was pretty worn out after the leg presses but pushed on with the rest. I tried doing dead lifts, but was too tired.

I really love your method of working out. I will try the same thing with the upper body workout - and hope to work up to your full workout set/rep program.

After doing the leg workout, I was full of sweat and felt like I did a cardio workout as well.

Thanks for everything.

That's the idea, CARDIO TRAINING.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 02:36 PM

Originally Posted by conan25

Serge-I will arrange for your 70th birthday-if you were in the US then you would have some night!

Ok good, cannot wait.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**R.T.B.** · 10-06-2007, 02:40 PM

Originally Posted by Fleshka

thanks serge. i would really like to try your ideas out. right now i have the flu since thursday. havent lifted since tuesday but ill hopefully get back tuesday and start your program then. i have a great base on me so we can see what happens.

if anyone else here has the time to give me a run through of everything b/c it is hard to go back 280+ pages please feel free to send me a PM. it would be much appreciated.

The Serge Nubret Workout (Intermediate)- modify as you see fit if you see any errors

Days 1 and 4:
Morning: Quads

8 sets squats of 12 reps, 1-2 min rest
6 sets leg presses of 12 reps, 60-90 sec rest
6 sets leg extensions of 12 reps, 30-60 sec rest

Evening: Chest

8 sets of BB bench press of 12 reps: 30-60 sec rest
6 sets of DB flyes of 12 reps: 30-60 sec rest
6 sets of BB incline bench of 12 reps: 30-60 sec rest
6 sets of DB incline flyes of 12 reps: 30-60 sec rest
6 sets of DB pullovers of 12 reps: 30-60 sec rest

Days 2 and 5:
Morning: Back

8 sets chins of 12 reps, 30-60 sec rest
8 sets rear pulldowns of 12 reps, 30 sec rest
6 sets front pulldowns of 12 reps, 30 min rest
6 sets of bent over rows of 12 reps, 30 sec rest

Evening: Hamstrings

8 sets of lying leg curls of 15 reps: 30-60 sec rest
8 sets of standing leg curls of 15 reps: 30-60 sec rest

Days 3 and 6:
Morning: Shoulders

6 sets Standing/Seated/Behind Neck BB Military of 12 reps, 30-60 sec rest
8 sets alternate front DB raise of 12 reps, 30-60 sec rest
6 sets upright rows of 12 reps, 30-60 sec rest
6 sets of lateral raises of 12 reps, 30-60 sec rest

Evening: Biceps/Triceps/Calves

Superset 16 sets of biceps for 12 reps with 16 sets of triceps for 12 reps, no rest between supersets
8 sets of standing calf raises for 12 reps, 30-60 sec rest
8 sets of seated calf raises for 12 reps, 30-60 sec rest

Days 7:

REST

NOTES

if you don't have time to go to the gym twice a day, you can combine the workouts into one workout
go for the same weight across all the sets
the goal is to get as much blood into the muscle group as quickly as possible, so if this is not happening cut down rest times, use slower reps, better form, etc.
don't worry about the weights, you will be using light weights...if you're going to run this routine you will have to throw your ego out of the gym
be patient...at first your body will scream "overtraining", but if you stick to the program your body will adjust to the volume and frequency, and you will make gains
start off light, I'd recommend starting at 50% of your 12 rep maxes or even lighter on some exercises

**Pro Serge Nubret** · 10-06-2007, 02:40 PM

Originally Posted by conan25

Serge-Happy Birthday from baby Julia-the next generation of fitness beauties

Thank you, No doudt fore Julia, she could win already.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 02:50 PM

Originally Posted by Andy1337

Don't know what others feel about Serges workout. But i'm small and a hard gainer. Yet a great runner/cardio guy. Yet when i do his supersets and 30second rest bench preses, i also feel like i've done a cardio workout too.
This workout plan seems years ahead of its time. I even had a PT ask me how i managed to get such gains?

You are right this training is the TRAINING OF THE FUTURE, I red that on weider magazine once. When this kind of training that bodybuilder are using now will be over, then every body will start to train like that, so every body here will well in advance. THIS TRAINING IS CALL CARDIO TRAINING.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 02:52 PM

Originally Posted by psamty

Happy birthday Serge! You're a true inspiration..

Thank you.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 02:53 PM

Originally Posted by otrebmu

Happy Birthday Serge, I hope you have 50 more

I've been using your high-volume type of working out and it's been working well for me. Thank you.

Thank you.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 02:55 PM

Originally Posted by conan25

Oh boy do you know it!
Martial arts training will begin soon too for her
Serge routine will also help my sanity when she becomes a teenager

You are right, better get ready.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 02:57 PM

Originally Posted by SergeFanNYC

Happy Birthday Serge, and thank you for all of the great information that you have shared with this message board and others. You have been everyone's personal trainer for free, and you continue to help us learn more about our bodies, our minds and our spirits each time you post.

Happy Birthday, and you will have many more.

Thank you very much and thank you too for been there for everybody.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 03:00 PM

Originally Posted by Chris R.

Happy "35th" birthday Serge. You look it anyhow!

What?..Someone said that I look 30. So in one day i gained 5 year with this speed i will be soon 69 oh my godness I start to be affraid.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 03:01 PM

Originally Posted by boring06

Happy Birthday Mr. Nubret, you are a true bodybuilding legend!

Thank you

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Vakas** · 10-06-2007, 03:02 PM

Happy birthday Serge, you are 69 now but you old do you FEEL? Will we ever see you on stage again in the future?

**Pro Serge Nubret** · 10-06-2007, 03:03 PM

Originally Posted by R.T.B.

The Serge Nubret Workout (Intermediate)- modify as you see fit if you see any errors

Days 1 and 4:
Morning: Quads

8 sets squats of 12 reps, 1-2 min rest
6 sets leg presses of 12 reps, 60-90 sec rest
6 sets leg extensions of 12 reps, 30-60 sec rest

Evening: Chest

8 sets of BB bench press of 12 reps: 30-60 sec rest
6 sets of DB flyes of 12 reps: 30-60 sec rest
6 sets of BB incline bench of 12 reps: 30-60 sec rest
6 sets of DB incline flyes of 12 reps: 30-60 sec rest
6 sets of DB pullovers of 12 reps: 30-60 sec rest

Days 2 and 5:
Morning: Back

8 sets chins of 12 reps, 30-60 sec rest
8 sets rear pulldowns of 12 reps, 30 sec rest
6 sets front pulldowns of 12 reps, 30 min rest
6 sets of bent over rows of 12 reps, 30 sec rest

Evening: Hamstrings

8 sets of lying leg curls of 15 reps: 30-60 sec rest
8 sets of standing leg curls of 15 reps: 30-60 sec rest

Days 3 and 6:
Morning: Shoulders

6 sets Standing/Seated/Behind Neck BB Military of 12 reps, 30-60 sec rest
8 sets alternate front DB raise of 12 reps, 30-60 sec rest
6 sets upright rows of 12 reps, 30-60 sec rest
6 sets of lateral raises of 12 reps, 30-60 sec rest

Evening: Biceps/Triceps/Calves

Superset 16 sets of biceps for 12 reps with 16 sets of triceps for 12 reps, no rest between supersets
8 sets of standing calf raises for 12 reps, 30-60 sec rest
8 sets of seated calf raises for 12 reps, 30-60 sec rest

Days 7:

REST

NOTES

if you don't have time to go to the gym twice a day, you can combine the workouts into one workout
go for the same weight across all the sets
the goal is to get as much blood into the muscle group as quickly as possible, so if this is not happening cut down rest times, use slower reps, better form, etc.
don't worry about the weights, you will be using light weights...if you're going to run this routine you will have to throw your ego out of the gym
be patient...at first your body will scream "overtraining", but if you stick to the program your body will adjust to the volume and frequency, and you will make gains
start off light, I'd recommend starting at 50% of your 12 rep maxes or even lighter on some exercises

Thank you.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Fleshka** · 10-06-2007, 03:05 PM

Originally Posted by R.T.B.

The Serge Nubret Workout (Intermediate)- modify as you see fit if you see any errors

Days 1 and 4:
Morning: Quads

8 sets squats of 12 reps, 1-2 min rest
6 sets leg presses of 12 reps, 60-90 sec rest
6 sets leg extensions of 12 reps, 30-60 sec rest

Evening: Chest

8 sets of BB bench press of 12 reps: 30-60 sec rest
6 sets of DB flyes of 12 reps: 30-60 sec rest
6 sets of BB incline bench of 12 reps: 30-60 sec rest
6 sets of DB incline flyes of 12 reps: 30-60 sec rest
6 sets of DB pullovers of 12 reps: 30-60 sec rest

Days 2 and 5:
Morning: Back

8 sets chins of 12 reps, 30-60 sec rest
8 sets rear pulldowns of 12 reps, 30 sec rest
6 sets front pulldowns of 12 reps, 30 min rest
6 sets of bent over rows of 12 reps, 30 sec rest

Evening: Hamstrings

8 sets of lying leg curls of 15 reps: 30-60 sec rest
8 sets of standing leg curls of 15 reps: 30-60 sec rest

Days 3 and 6:
Morning: Shoulders

6 sets Standing/Seated/Behind Neck BB Military of 12 reps, 30-60 sec rest
8 sets alternate front DB raise of 12 reps, 30-60 sec rest
6 sets upright rows of 12 reps, 30-60 sec rest
6 sets of lateral raises of 12 reps, 30-60 sec rest

Evening: Biceps/Triceps/Calves

Superset 16 sets of biceps for 12 reps with 16 sets of triceps for 12 reps, no rest between supersets
8 sets of standing calf raises for 12 reps, 30-60 sec rest
8 sets of seated calf raises for 12 reps, 30-60 sec rest

Days 7:

REST

NOTES

if you don't have time to go to the gym twice a day, you can combine the workouts into one workout
go for the same weight across all the sets
the goal is to get as much blood into the muscle group as quickly as possible, so if this is not happening cut down rest times, use slower reps, better form, etc.
don't worry about the weights, you will be using light weights...if you're going to run this routine you will have to throw your ego out of the gym
be patient...at first your body will scream "overtraining", but if you stick to the program your body will adjust to the volume and frequency, and you will make gains
start off light, I'd recommend starting at 50% of your 12 rep maxes or even lighter on some exercises

thanks i appreciate the post man. see i wasnt sure where i should cut the weight down and by how much. i could care less about "how much" i can put up. it is how you lift it. ill drop all my weight down and see where this goes. thanks.

what are the caloric estimations for this type of program?
how long should someone run this program for before taking a break and trying a different program?

how many sets should i start off doing? should i jump into this? i will hit the gym up tomorrow and get it going.

i try to take a 1 week off every 6 weeks or so to let my body have a nice break.

in the past, i used a workout program that was nonstop supersets chest and back. legs, arms etc. i got awesome results doing that (size and cut). right now i just wanna put some mass on and a lot of it so that is where i run into the most probs.

**alex////doom** · 10-06-2007, 03:30 PM

Originally Posted by Pro Serge Nubret

Thank you Alex. How is going your training?...

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

Extremely well serge.

**conan25** · 10-06-2007, 07:37 PM

Originally Posted by Pro Serge Nubret

You are right, better get ready.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

Serge-speaking of daughters-you daughter has some fascinating artwork
How do you describe it? avant garde?
In regards to your birthday -in your book do you talk about after this life we go to a dimension where there is no time? -therefore no birthdays
If I spoke French we could discuss philosophy for a long time.

**ss4vegeta1** · 10-06-2007, 08:12 PM

Hey Happy Birthday Serge

**babel10** · 10-06-2007, 08:56 PM

Hey Serge happy birthday!

**Pro Serge Nubret** · 10-06-2007, 11:24 PM

Originally Posted by conan25

Serge-speaking of daughters-you daughter has some fascinating artwork
How do you describe it? avant garde?
In regards to your birthday -in your book do you talk about after this life we go to a dimension where there is no time? -therefore no birthdays
If I spoke French we could discuss philosophy for a long time.

Yes : "NO TIME, NO DIMENSION, NO SPACE, WHERE DISTANCES DO NOT EXIST, AS EVERYTHING IS THE SAME PLACE, WHERE EVERY THING IS AT THE SAME TIME, AT THE SAME MOMENT. EVERYTHING IS AT THE SAME TIME--BEGINING AND END, IN AN INFINITY--NOT BIG AND NOT SMALL BUT "ALL". WHERE ALL ARE TOGETHER THE "I AM" THAT WE ARE, WHO HAVE BEEN DESIGNED BY OUR DIVINE QUALITY, THIS WORLD THAT WE ARE LIVING. THE REST IS ONLY AN ILLUSION

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 11:42 PM

Originally Posted by Fleshka

thanks i appreciate the post man. see i wasnt sure where i should cut the weight down and by how much. i could care less about "how much" i can put up. it is how you lift it. ill drop all my weight down and see where this goes. thanks.

what are the caloric estimations for this type of program?
how long should someone run this program for before taking a break and trying a different program?

how many sets should i start off doing? should i jump into this? i will hit the gym up tomorrow and get it going.

i try to take a 1 week off every 6 weeks or so to let my body have a nice break.

in the past, i used a workout program that was nonstop supersets chest and back. legs, arms etc. i got awesome results doing that (size and cut). right now i just wanna put some mass on and a lot of it so that is where i run into the most probs.

Why you want to start another program if this one work for you?...And why you need a brack before to reach your goal.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 11:47 PM

Originally Posted by conan25

Serge-speaking of daughters-you daughter has some fascinating artwork
How do you describe it? avant garde?
In regards to your birthday -in your book do you talk about after this life we go to a dimension where there is no time? -therefore no birthdays
If I spoke French we could discuss philosophy for a long time.

Yes my daughter is a copy conform of myself.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 11:48 PM

Originally Posted by ss4vegeta1

Hey Happy Birthday Serge

Thank you.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Pro Serge Nubret** · 10-06-2007, 11:50 PM

Originally Posted by babel10

Hey Serge happy birthday!

Thank you.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

**Bill-Bom** · 10-07-2007, 03:50 AM

Today I got my new plan for the next semester at university. Unfortunately I will be able to only train four days a week. But I definitely want to train each muscle twice a week.

Please let me know what you think of this plan. Any suggestions welcome.

I am an intermediate lifter, 17''biceps, 23 years old, 5'10''-5'11'' about 205 pounds today - 43cm Biceps, 178cm, 93 kg.

Saturday and Wednesday
Chest, Quads, Back

03:00 - 03:30 : Sit-Ups nonstop, probably around 500 to 1000
03:30 - 03:40 : 10 minutes break
03:40 - 05:30 : Training
Barbell Flat Bench Press : 8 sets of 12 - 45 seconds rest
Dumbbell Incline Bench Press : 6 sets of 12 - 45 seconds rest
Dumbbell Decline Flyes : 6 sets of 12 - 30 seconds rest
--- 10 minutes break ---
Squats : 8 sets of 12 - 90 seconds rest
Leg Press : 6 sets of 12 - 60 seconds rest
Leg Extension : 6 sets of 12 - 30 seconds rest
--- 10 minutes break ---
Barbell Rows : 8 sets of 12 - 45 seconds rest
Front Pulldown : 6 sets of 12 - 45 seconds rest
Pullovers : 8 sets of 12 - 30 seconds rest
--- Stretching ---

Sunday and Thursday
Shoulder, Triceps, Biceps, Hamstrings, Calves
03:00 - 03:30 : Sit-Ups nonstop, probably around 500 to 1000
03:30 - 03:40 : 10 minutes break
03:40 - 05:30 : Training
Barbell Shoulder Press : 8 sets of 12 - 60 seconds rest
Dumbbell Side Laterals : 6 sets of 12 - 45 seconds rest
Alternating Front Raises : 6 sets of 12 - 60 seconds rest
--- 10 minutes break ---
Supersets - no rest
Barbell Curls - Tricep Dips : 8 sets of 12
Hammer Curls - Tricep Pushdown : 8 sets of 12
--- 10 minutes break
Leg Curls : 10 sets of 12 - 60 seconds rest
Calf Raises : 10 sets of 12 - 60 seconds rest
--- Stetching ---

**R.T.B.** · 10-07-2007, 06:14 AM

Originally Posted by Fleshka

thanks i appreciate the post man. see i wasnt sure where i should cut the weight down and by how much. i could care less about "how much" i can put up. it is how you lift it. ill drop all my weight down and see where this goes. thanks.

well the way I did it was I just started off really light, making sure I could easily get all my reps in, and then try to make some form of weight progression on the next session while hitting all my reps

Originally Posted by Fleshka

what are the caloric estimations for this type of program?
how long should someone run this program for before taking a break and trying a different program?

well you're going to be burning a lot of calories in the gym...not sure about exactly how many, but right now I'm bulking so I'm in a caloric excess, and I had to bump up my calories by a good 1000 calories just to remain in a caloric excess

just keep running it :d honestly I have no idea, I suppose if you've been on it for a long time you could tweak it around if you're stalling, but right now I have no set timeline for how long I'll be running it

Originally Posted by Fleshka

how many sets should i start off doing? should i jump into this? i will hit the gym up tomorrow and get it going.

all of them; yes; goal is to cut back on weight, not volume, so make sure you get all your sets in within the alloted rest times

Originally Posted by Fleshka

i try to take a 1 week off every 6 weeks or so to let my body have a nice break.

in the past, i used a workout program that was nonstop supersets chest and back. legs, arms etc. i got awesome results doing that (size and cut). right now i just wanna put some mass on and a lot of it so that is where i run into the most probs.

yeah that's probably a good idea, taking some time off every now and then

I think it'll still workout for gaining mass...you'll never know until you try it out. try it out for at least a month and see how it works out...remember, since you'll be burning a lot more calories you''ll have to make sure you're taking in enough food

**phil miller** · 10-07-2007, 06:21 AM

Originally Posted by Pro Serge Nubret

Yes : "NO TIME, NO DIMENSION, NO SPACE, WHERE DISTANCES DO NOT EXIST, AS EVERYTHING IS THE SAME PLACE, WHERE EVERY THING IS AT THE SAME TIME, AT THE SAME MOMENT. EVERYTHING IS AT THE SAME TIME--BEGINING AND END, IN AN INFINITY--NOT BIG AND NOT SMALL BUT "ALL". WHERE ALL ARE TOGETHER THE "I AM" THAT WE ARE, WHO HAVE BEEN DESIGNED BY OUR DIVINE QUALITY, THIS WORLD THAT WE ARE LIVING. THE REST IS ONLY AN ILLUSION

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

Serge......have you read "Conversations With God" by Neal Donald Walsh? Your philosophies are quite similar. Its a very interesting read .....I highly recommend it....phil

**ja4x** · 10-07-2007, 06:28 AM

Originally Posted by Pro Serge Nubret

Yes : "NO TIME, NO DIMENSION, NO SPACE, WHERE DISTANCES DO NOT EXIST, AS EVERYTHING IS THE SAME PLACE, WHERE EVERY THING IS AT THE SAME TIME, AT THE SAME MOMENT. EVERYTHING IS AT THE SAME TIME--BEGINING AND END, IN AN INFINITY--NOT BIG AND NOT SMALL BUT "ALL". WHERE ALL ARE TOGETHER THE "I AM" THAT WE ARE, WHO HAVE BEEN DESIGNED BY OUR DIVINE QUALITY, THIS WORLD THAT WE ARE LIVING. THE REST IS ONLY AN ILLUSION

Wow thats cool, I agree with you 100%!

**Pro Serge Nubret** · 10-07-2007, 08:23 AM

Originally Posted by Bill-Bom

Today I got my new plan for the next semester at university. Unfortunately I will be able to only train four days a week. But I definitely want to train each muscle twice a week.

Please let me know what you think of this plan. Any suggestions welcome.

I am an intermediate lifter, 17''biceps, 23 years old, 5'10''-5'11'' about 205 pounds today - 43cm Biceps, 178cm, 93 kg.

Saturday and Wednesday
Chest, Quads, Back

03:00 - 03:30 : Sit-Ups nonstop, probably around 500 to 1000
03:30 - 03:40 : 10 minutes break
03:40 - 05:30 : Training
Barbell Flat Bench Press : 8 sets of 12 - 45 seconds rest
Dumbbell Incline Bench Press : 6 sets of 12 - 45 seconds rest
Dumbbell Decline Flyes : 6 sets of 12 - 30 seconds rest
--- 10 minutes break ---
Squats : 8 sets of 12 - 90 seconds rest
Leg Press : 6 sets of 12 - 60 seconds rest
Leg Extension : 6 sets of 12 - 30 seconds rest
--- 10 minutes break ---
Barbell Rows : 8 sets of 12 - 45 seconds rest
Front Pulldown : 6 sets of 12 - 45 seconds rest
Pullovers : 8 sets of 12 - 30 seconds rest
--- Stretching ---

Sunday and Thursday
Shoulder, Triceps, Biceps, Hamstrings, Calves
03:00 - 03:30 : Sit-Ups nonstop, probably around 500 to 1000
03:30 - 03:40 : 10 minutes break
03:40 - 05:30 : Training
Barbell Shoulder Press : 8 sets of 12 - 60 seconds rest
Dumbbell Side Laterals : 6 sets of 12 - 45 seconds rest
Alternating Front Raises : 6 sets of 12 - 60 seconds rest
--- 10 minutes break ---
Supersets - no rest
Barbell Curls - Tricep Dips : 8 sets of 12
Hammer Curls - Tricep Pushdown : 8 sets of 12
--- 10 minutes break
Leg Curls : 10 sets of 12 - 60 seconds rest
Calf Raises : 10 sets of 12 - 60 seconds rest
--- Stetching ---

No bad, just maybe another exercice more for each muscle group.But not for arms.

Serge Nubret
http://www.sergenubret.com
http://www.sergenubret.com/muscleawards

Thread: Serge Nubret is Up in here

Thread Tools

Search Thread

philosophies

Bookmarks

Bookmarks

Posting Permissions