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  1. #61
    keto enthusiast NickelArse's Avatar
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    27th August Heavy Weight/Low Rep Legs and Delts Workout 85.2kg

    Squats 60kg 3 80kg 3 90kg 6,5,4
    Standing Barbell Press 60kg 1
    Seated Barbell Press 60kg 3 55kg 5,4
    Mixed Grip Deadlift 80kg 3 100kg 3 120kg 3,3,3
    Dumbbell Lateral Raise 18kg each 5,4,4
    aussie living in london

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    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

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  2. #62
    keto enthusiast NickelArse's Avatar
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    Keto Pancakes with Dark Chocolate Ganache



    Macros
    517 Calories
    Fat 37g (64%)
    Protein 38g (30%)
    Carbs 8g (6%)

    Full recipe http://thefitpublican.blogspot.com/2...chocolate.html
    aussie living in london

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    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  3. #63
    keto enthusiast NickelArse's Avatar
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    Had a bit of a bender over the weekend, definitely not my best workouts but happy to be straight back into it

    1st September Light Weight/High Rep Pecs and Biceps Workout

    Barbell Bench Press 80kg 7,5,5
    Barbell Curls 35kg each 9,5,4
    Barbell Incline Bench Press 60kg 9,6,5
    Standing Hammer Curls 18kg each 9,5,3

    2nd September Heavy Weight/Low Rep Back and Triceps Workout

    Wide Grip Pullups 13,6,5
    Close Grip Bench Press 80kg 6,5,4
    Dumbbell Rows 50kg each 6,6,5
    Narrow Grip Tricep Dips 10,8,7
    aussie living in london

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    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  4. #64
    keto enthusiast NickelArse's Avatar
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    3rd September Light Weight/High Rep Legs and Delts Workout

    Barbell Squats 60kg 10,8,8
    Barbell Press 50kg 6,5,4
    Barbell Deadlift 100kg 8,8,8
    Dumbbell Lateral Raise 12kg each 10,6,6
    aussie living in london

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  5. #65
    keto enthusiast NickelArse's Avatar
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    Alright so at the moment for whatever reason I just CAN NOT stick to an eating plan. As such my "diet" has been all over the place for the past week and a half but my lifting has been absolutely A+ so I've just decided to go with it. About the only thing my current meal plan has in common with the same time last year is a morning bullet proof coffee and Intermittent Fasting, currently eating around 3500 cals per day and IDGAF about smashing carbs.

    I'm not going to lie my rig is no where near as polished as it was this time last year but I'm really enjoying a "bulking" diet and just lifting heavy ass weights.

    Anyway I guess the point of this post is that I'll be taking a leave of absence from the thread until I start on a keto diet again, anyone keen to keep up with my lifting can find my lifting log here
    aussie living in london

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  6. #66
    keto enthusiast NickelArse's Avatar
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    Been right back in the keto zone of late, I think I'll start logging in here again.

    this is today's workout

    https://www.instagram.com/p/BBE1E8DG7bW



    Just completed a 4km run burning 417 calories. Going to back that up with a 24 hour fast, fasted cardio is the ultimate fat burning weapon. Have a look at my 24 hour fast for fat loss guide here http://ow.ly/XCIrt

    this was dinner a couple of nights ago

    https://www.instagram.com/p/BBA16Jcm7Sy/



    Bolognese Bake with Crispy Cheddar Cheese

    79g protein
    35g carbohydrates
    76g fat

    1148 calories
    Last edited by NickelArse; 01-28-2016 at 05:27 AM.
    aussie living in london

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  7. #67
    keto enthusiast NickelArse's Avatar
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    Breakfast
    Pre-workout
    Bullet Proof Coffee

    Lunch
    Baked Hake Fillet
    Pork Chop with Chorizo
    Broc****

    Dinner
    Mexican Chilli Beef with Crispy Cheddar
    Side of Guacamole and Tomato Coriander Salad



    2223 Calories

    Almost a perfect day for me macro and meal wise. Delicious food, high quality proteins and fats and plenty of veggies.

    A+
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  8. #68
    Registered User repower's Avatar
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    Location: Buenos Aires, Capital Federal, Argentina
    Age: 22
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    repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50) repower will become famous soon enough. (+50)
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    Cool, keep updating!
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  9. #69
    keto enthusiast NickelArse's Avatar
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    Originally Posted by repower View Post
    Cool, keep updating!
    Cheers man, I'll try keep my workout information in here too

    Yesterday's workout

    Lower volume today

    2nd February Heavy Weight/Low Rep Legs and Delts Workout 88.7kg

    Squats 100kg 5,4,3
    Seated Barbell Press 60kg 3 55kg 4,3
    Mixed Grip Deadlift 130kg 5,4,4
    Dumbbell Lateral Raise 18kg each 6,4,4
    Barbell Lunge 35kg 4,3,3

    Yesterday's Macros



    1291 Calories

    Very low calories especially considering the huge leg workout in the morning. Had a stressful day at work and just wasn't hungry, in my experience really low calories days on Keto aren't that bad because you don't have to worry about going catabolic as your body has plenty of fat store available.
    aussie living in london

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  10. #70
    keto enthusiast NickelArse's Avatar
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    Yesterday's Macros and Workout

    3rd February Light Weight/High Rep Pecs and Biceps Workout 87.1kgs

    Barbell Bench Press 70kg 10,8,6
    EZ Bar Bicep Curl 27.5kg 10,8,7
    Incline Barbell Bench Press 60kg 8,6,5
    Dumbbell Incline Hammer Curls 16kg each 8,6,5
    Cable Cross Overs 15kg each 10,7,5



    2253 cals

    Another great day with plenty of high quality foods and veg.

    Having a rest day today.
    aussie living in london

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  11. #71
    keto enthusiast NickelArse's Avatar
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    Finally found a quality 24 hour gym I can get to before work.

    Currently waking up at 4:30 to get there on time but at least I get to shower at home before going to work, loving being back in the zone.

    Also looking to use Keto to drop 5 kgs in 5 weeks, we'll see how I go.
    aussie living in london

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  12. #72
    keto enthusiast NickelArse's Avatar
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    Training:

    23rd August Light Weight/High Rep Pecs and Biceps Workout 90.0kg

    Barbell Bench Press 70kg 8,6,5
    Barbell Bicep Curl 35kg 6,5,5
    Incline Barbell Bench Press 50kg 8,7,6
    Hammer Curls 16kg each 7,6,5
    Cable Cross Overs 23kg 8,6,6

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C C F P
    126 0g 14g 0g

    Lunch

    Chicken Skewer, Salmon Fillet, Cucumber Salad with a boiled egg and Mayonnaise

    C C F P
    761 2 42 90


    Dinner

    Snack of Cashews 58g

    Portuguese Baked Cod

    C C F P
    670 23 35 63

    Total

    C C F P
    1557 25 91 153
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  13. #73
    keto enthusiast NickelArse's Avatar
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    Training:

    24th August Light Weight/High Rep Back and Triceps Workout 89.2kg

    Wide Grip Pullups 6,5,5
    Narrow Grip Tricep Dips 5,4,5
    Machine Rows 59kg 8,7,6
    Machine Tricep Extension 45kg 10 50kg 8,8
    Barbell Shrug 60kg 10,10,10

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C C F P
    252 0 29 0



    Lunch

    Roast Pork with veggies and a protein shake

    C C F P
    516 23 15 77

    Dinner
    Naked burritos with guacamole and cheddar

    C C F P
    862 7 63 63


    Total

    C C F P
    1630 30 107 140
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  14. #74
    keto enthusiast NickelArse's Avatar
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    Training:

    25th August Light Weight/High Rep Delts and Abs Workout 88.6kgs

    Barbell Press 45kg each 8,6,5
    Knee Raise 7,7,7
    Barbell Upright Row 30kg 8,8,8
    Dumbbell Lateral Raise 10kg each 8,6,6
    Front Raise 15kg 10,8,8

    Nutrition:

    Breakfast

    Bullet Proof Coffee

    C-----C-----F-----P
    252---0-----29---0

    Lunch

    Naked burritos with guacamole and cheddar

    C-----C-----F-----P
    833---7-----61---61

    Dinner
    Cheesy Omelette with Streaky Bacon

    C-----C-----F-----P
    455---1-----37---31

    Total

    C-----C-----F-----P
    1540--8----127---92
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  15. #75
    keto enthusiast NickelArse's Avatar
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    So yesterday I completed a 24 hour fast and some morning cardio, a 4km jog. I don't count a bullet proof coffee as breaking the fast because a fat only meal doesn't spike insulin so doesn't technically break the fast from a fat burning perspective.

    Training:

    26th August 4.19km Jog 89.0kg



    Nutrition:

    Lunch

    Bullet Proof Coffee

    C-----C-----F-----P
    252---0-----29---0

    Dinner
    58g of Cashew nuts

    Keto (unbreaded) Chicken Parmigiana with roast vegetables

    40g 90% Dark Choc and 30g Peanut Butter

    C-----C-----F-----P
    1272--42--88----82

    Total

    C-----C-----F-----P
    1524-42---117---82

    Protein has been a bit low the last couple of days but I don't mind that (for a couple of days) to ensure my body isn't undergoing gluconeogenesis
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  16. #76
    keto enthusiast NickelArse's Avatar
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    Nutrition was terrible over the weekend but over all the week was ok. I'll do a write up later today.
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  17. #77
    keto enthusiast NickelArse's Avatar
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    Nutrition 22/08 - 28/08

    Overall very happy with my first week getting back into shape managed to average only 1800 cals for the week despite a huge refeed on Saturday. Macros also look excellent and considering the volume of carbs ingested on Saturday to only come out of the week at 11% of total calories consumed is awesome.




    Training wise I'm very happy as well obviously I'm still building back my strength and cardio vascular endurance but things look great so far.



    I'm also stoked with the 24 hour fasts I completed on Monday and Friday which I got through with flying colours.

    From a weight loss point of view I dropped about a kilo over the week and have lost about 3cm from around my waist so things are looking very positive on all fronts at the moment.
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  18. #78
    keto enthusiast NickelArse's Avatar
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    Nutrition 29/08 - 04/09

    So a bit off the rails this week, I went to the Jamaican Notting Hill Carnival on Monday and then started coming down with a cold on Friday.

    At the carnival I had intended to only have a couple of beers and some fried chicken but 2 beers turned into 10 and things got a bit off the rails. Friday and Saturday I made the conscious decision to eat a bit more as I could feel myself coming down with a cold and wanted to give my body some fuel to fight it. Fortunately I had some vitamin c+zinc and echinacea at hand and ended up coming out of it unscathed.

    Despite all the set backs I was still able to come in at only 2100 cals (per day average) for the week.




    Training wise really happy with the 6 sessions only downside being I wasn't able to complete a 24 hour fast on Friday as (as stated previously) I could feel myself coming down with something.



    Weight wise I lost another kilo in the course of the week so I'm happy with that too.

    aussie living in london

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  19. #79
    keto enthusiast NickelArse's Avatar
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    Training:

    7th September Pecs and Biceps Workout 88.1kg

    Barbell Bench Press 80kg each 6,4,3
    Barbell Bicep Curl 40kg 5,4,4
    Incline Barbell Bench Press 60kg 6,5,5*
    Hammer Curls 16kg each 8,6,6
    Dumbbell Pec Fly 14kg each 6,5,5

    Nutrition:

    Pre-Workout

    Jack3d 1 scoop
    AAKG 2g
    Beta Alanine 2g

    C-----C-----F-----P
    73 3 0 14


    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279 0 31 0


    Lunch

    Roast Pork with Cauliflower and Carrot

    C-----C-----F-----P
    508 11 26 58


    Dinner
    Cheesy Omelette with Streaky Bacon and a small avocado salad

    C-----C-----F-----P
    526 6 42 32


    Total

    C-----C-----F-----P
    1386 20 99 104
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  20. #80
    keto enthusiast NickelArse's Avatar
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    Training:

    8th September Back and Triceps Workout 81.1kgs

    Wide Grip Pullups 8,5,5
    Narrow Grip Tricep Dips 7,6,6
    Barbell Rows 60kg 10,8,7
    Barbell Shrug 80kg 10,10,8
    Machine Tricep Extension 64kg 10,8,7

    Nutrition:

    Pre-Workout

    Jack3d 1 scoop

    C-----C-----F-----P
    60----3----0----11



    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----31----0



    Lunch

    Bolognese (made with 18% fat beef mince), carrot spaghetti and 56g cheddar

    C-----C-----F-----P
    735----32----45----49


    Dinner
    Cheesy Omelette with 150g (leftover) Roast Beef and a side of broc****

    C-----C-----F-----P
    483----5----28----58




    Total

    C-----C-----F-----P
    1557--40---104--118
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  21. #81
    keto enthusiast NickelArse's Avatar
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    Training:
    9th September 4.06km Jog 87.4kgs

    Burnt 395 calories
    Pace 5:32 p/km

    Bit of a weight win, 3.3kgs lost in 3 weeks

    Nutrition:

    Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

    Lunch

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----31----0

    Dinner

    Bolognese (made with 18% fat beef mince), carrot spaghetti and 60g cheddar

    C-----C-----F-----P
    775--32----49----51

    Dessert

    60g 90% dark choc and 20g peanut butter

    C-----C-----F-----P
    483--20----43----12

    Total

    C-----C-----F-----P
    1537-52----124--63
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

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  22. #82
    keto enthusiast NickelArse's Avatar
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    Training:

    10th September Delts and Abs Workout 86.6kgs

    Barbell Press 50kg 6,5,4
    Barbell Upright Row 40kg 6,6,6
    Hanging Leg-Hip Raise (toes to hands) 6,5,4
    Front Raise 20kg 6,5,5
    Knee Raise 6,6,6
    Dumbbell Lateral Raise 12kg each 6,6,5

    Another huge weight loss win yesterday and I'm down 4.1kgs in 3 weeks, my body looks pretty **** because of the carb depletion but once I'm down to 81kg I'll crank up my calories and look to build back a bit of mass
    Nutrition:

    Cheat day/carb refeed or whatever you would like to call it

    Pre-Workout

    Jack3d 1 scoop

    C-----C-----F-----P
    60----3----0----11

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279 0 31 0


    Lunch

    Toasted seed bread with avo, goats cheese and fried eggs

    C-----C-----F-----P
    705---38----45----27

    Dinner

    Massive 3 course greek meze meal

    C-----C-----F-----P
    2483-206--116--72


    Total

    C-----C-----F-----P
    3527-247--193--110
    aussie living in london

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    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  23. #83
    keto enthusiast NickelArse's Avatar
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    Training:

    Originally Posted by NickelArse View Post
    11th September Pecs and Biceps Workout 87.7kg

    Barbell Bench Press 90kg 4,3 85kg 5
    Barbell Bicep Curl 40kg 6,4,3
    Incline Barbell Bench Press 60kg 7,5,5
    Hammer Curls 18kg each 6,5,5
    Dumbbell Pec Fly 14kg each 8,6,5

    Because I had a big carb feed yesterday I wanted to really go hard at the gym today. Felt really good.
    Nutrition:

    Pre-Workout

    Jack3d 1 scoop
    Beta Alanine 1g
    AAKG 1g

    C-----C-----F-----P
    67----3----0----13

    Intra-workout

    2.5g Beta Alanine
    2.5g AAKG

    C----C----F----P
    17----0----0----5


    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----32----0

    Lunch

    Naked burrito with pork and guac (from tortilla)

    C-----C-----F-----P
    711----11----40----90


    Dinner

    Bolognese, cheddar and carrot spaghetti

    C-----C-----F-----P
    529----25----32----34



    Total

    C-----C-----F-----P
    1603-39---104---142
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  24. #84
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    Training:
    Originally Posted by NickelArse View Post
    12th September 4.08km Jog 87.7kg

    Total time: 22:01
    Burnt 378 calories
    Pace 5:24 p/km

    I've taken 1 minute off my 4km run time in the last 7 days so I'm really happy with that. I also really finished the last 500 meters of this run really strongly whereas I'd been a bit weak the last few times (probably owing to my low calorie consumption).
    Nutrition:

    Morning fasted cardio and then a 24 hour fast (BP coffee doesn't count)

    Lunch

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----31----0

    Dinner

    Bolognese (made with 18% fat beef mince), carrot spaghetti and 60g cheddar

    C-----C-----F-----P
    775--32----49----51

    Dessert

    60g 90% dark choc and 20g peanut butter

    C-----C-----F-----P
    483--20----43----12

    Total

    C-----C-----F-----P
    1537-52----124--63
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

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  25. #85
    Banned KetoCarol's Avatar
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    This is log is top notch! You are amazing
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  26. #86
    keto enthusiast NickelArse's Avatar
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    Originally Posted by KetoCarol View Post
    This is log is top notch! You are amazing
    Thanks Carol glad you like it
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  27. #87
    keto enthusiast NickelArse's Avatar
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    Training:
    Originally Posted by NickelArse View Post
    13th September Back and Triceps Workout 87.3kgs

    Wide Grip Pullups 10,6,5
    Narrow Grip Tricep Dips 10,8,8
    Barbell Rows 70kg 8,6,5
    Barbell Shrug 80kg 10,10,10
    Machine Tricep Extension 68kg 8,7,7

    Probably going to go back to alternating light and heavy days soon.

    Pretty happy with my progress, already back to 10 body weight pull ups and 90kg bench press after only 3 weeks of training whilst eating a calorie deficient diet.
    Nutrition:

    Had a networking cocktail event last night which lead to another day of gluttony which isn't ideal. Have birthday parties and all sorts of crap coming up over the weekend so proper keto and fat loss might be on hold for a few days. I'll still keep this log updated and will be just going super hard at the gym to try and compensate for the booze and crap I'll be eating even though you can't out train a bad diet

    Pre-Workout

    Jack3d 1 scoop

    C-----C-----F-----P
    60----3----0----11

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279 0 31 0


    Lunch

    Bolognese with cheddar and green beans

    C-----C-----F-----P
    741---27----48----50


    Dinner

    5 beers and cocktail food

    C-----C-----F-----P
    1366-95----38----23

    Total

    C-----C-----F-----P
    2446-125--118---84
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  28. #88
    keto enthusiast NickelArse's Avatar
    Join Date: May 2009
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    Training:
    Originally Posted by NickelArse View Post
    14th September Delts and Abs Workout

    Barbell Press 50kg 6,5,4
    Barbell Upright Row 40kg 8,6,6
    Hanging Leg-Hip Raise (toes to hands) 6,5,4
    Front Raise 20kg 6,5,5
    Dumbbell Lateral Raise 12kg each 8,6,6
    Knee Raise 8,8,8
    Nutrition:

    Pre-Workout

    Jack3d 1 scoop
    Beta Alanine 1g
    AAKG 1g

    C-----C-----F-----P
    67----3----0----13

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----32----0

    Lunch

    Cheesey omlette and 4 rashers of streaky bacon

    C-----C-----F-----P
    542---2----44----36



    Dinner

    Bolognese, cheddar and broc****

    C-----C-----F-----P
    614----20----40----42

    Total

    C-----C-----F-----P
    1502-25---116---91
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  29. #89
    keto enthusiast NickelArse's Avatar
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    Training:

    Originally Posted by NickelArse View Post
    15th September Pump Class 86.8kgs

    Duration: 45 minutes
    Avg Heart Rate: 141
    Calories Burnt: 557

    Don't know what you guys are gonna think of me but here we go, I've decided to throw in some pump classes into my routine once a week or fortnight (depending on class availability), at least with the pump class I'm doing actual functional movements but low weight and high rep so it's something different and is a lot like a HIIT training but done with many movements I'm accustomed to. It's a hell of a workout and I think it's a good combination with my steady state cardio and resistance training. When it gets too cold to run outside I'm going to start doing HIIT cardio work at the gym instead plus I'll start doing leg work too.
    Nutrition:

    Breakfast

    Bullet Proof Coffee and 3 Fish Oil Caps

    C-----C-----F-----P
    279----0----32----0

    Lunch

    Bolognese, cheddar and broc****

    C-----C-----F-----P
    672---24---42---47

    Dinner

    Burger pizza (Meatza) with cheddar and chorizo

    C-----C-----F-----P
    658---6----49---47


    Total

    C-----C-----F-----P
    1609--30--123--94
    aussie living in london

    insta - @thefitpublican

    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

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  30. #90
    keto enthusiast NickelArse's Avatar
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    NickelArse is offline
    As I said I had some dinners and birthday parties to go to over the weekend so nutritionally things got out of control. I'm not going to bother writing exactly what I ate but I'll put up a graph of my macros.

    I'm back in ketosis as of today though.

    Training
    Originally Posted by NickelArse View Post
    16th September Pecs and Biceps Workout 86.8kg

    Barbell Bench Press 90kg 4,3 85kg 4
    Barbell Bicep Curl 40kg 5,4,4
    Incline Barbell Bench Press 60kg 5,5,5
    Hammer Curls 18kg each 7,5,5
    Dumbbell Pec Fly 14kg each 8,6,5

    Lost a few reps on my workout today but that's to be expected considering my calories and workout volume lately, so all good.
    Originally Posted by NickelArse View Post
    17th September Back and Triceps Workout 86.1kg

    Wide Grip Pullups 10,6,4
    Narrow Grip Tricep Dips 10,8,8
    Barbell Rows 80kg 6,5,5
    Mixed Grip Barbell Shrug 90kg 10,10,10
    EZ Bar Skull Crushers 17.5kg 10 27.5kg 7,6,5
    Originally Posted by NickelArse View Post
    19th September Heavy Weight/Low Rep Delts and Abs Workout

    Barbell Press 55kg 3 50kg 5,4
    Barbell Upright Row 50kg 3 45kg 5,5
    Hanging Leg-Hip Raise (toes to hands) 6,5,4
    Front Raise 20kg 7,6,6
    Dumbbell Lateral Raise 16kg each 6,5,4
    Knee Raise 10,10,10
    aussie living in london

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    check out my lifting log - http://forum.bodybuilding.com/showthread.php?t=164163411

    check out my keto log - http://forum.bodybuilding.com/showthread.php?t=165144611

    check out my health/fitness/aesthetics blog - http://thefitpublican.blogspot.com.au
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