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  1. #31
    Unregistered Mortar34's Avatar
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    Originally Posted by golli1982 View Post
    Monday 3/14/22 Bench(WK 1)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    Added Slingshot
    245x1
    265x1
    Added 1ply F8 Forrell shirt
    275x3
    295x3
    315x3
    335x1
    355x missed
    315x2
    Added 3 board
    335x1
    355x1

    Rack Lockouts
    225x2x2
    Incline Swiss Bar Press
    135x6
    135x6 stopped there because right shoulder started hurting

    Side/Front Shoulder Raises
    12x3x12(each)

    Overhead Triceps Exts(w/triceps bar)
    55x3x10
    Nice volume. Looks like you're in a wheelchair? Do you have any issues with leg drive or staying tight on the bench?
    "Life is hard. It's harder if you're stupid."

    "I don't know how I'm going to win, I just know I'm not going to lose."

    MFC
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  2. #32
    Registered User golli1982's Avatar
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    Originally Posted by Mortar34 View Post
    Nice volume. Looks like you're in a wheelchair? Do you have any issues with leg drive or staying tight on the bench?
    Yeah I’m in a wheelchair. I’m paralyzed from the waist down, so I don’t have any leg drive. I use a velcro strap around me and the bench to keep me stable, and I also do a lot of upper back work
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  3. #33
    Unregistered Mortar34's Avatar
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    Originally Posted by golli1982 View Post
    Yeah I’m in a wheelchair. I’m paralyzed from the waist down, so I don’t have any leg drive. I use a velcro strap around me and the bench to keep me stable, and I also do a lot of upper back work
    Damn..It's basically an entirely different exercise for you and me. Mad respect, I'm in.
    "Life is hard. It's harder if you're stupid."

    "I don't know how I'm going to win, I just know I'm not going to lose."

    MFC
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  4. #34
    Registered User golli1982's Avatar
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    Originally Posted by Mortar34 View Post
    Damn..It's basically an entirely different exercise for you and me. Mad respect, I'm in.
    Thanks man!! Yeah it’s a totally different exercise lol.
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  5. #35
    Registered User golli1982's Avatar
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    Monday 3/28/22 Bench(WK 3)

    Warm-Up
    Shoulder Horn: 2x15
    Side Rotators: 2x15
    Side Raises: 2x12
    Hammer Curls: 2x15
    Pulldowns: 2x12
    Stiff-Arm Pulldowns: 2x12
    Rope Triceps Pushdowns: 2x15

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x2 added Slingshot
    275x1
    Added Rage X shirt
    315x3, 3 board
    335x3, 2 board
    350x1, 1 board, didn’t touch
    350x1, 1 board, close to touching
    350x2x2, 2 board

    Rack Lockouts
    225x3
    245x2
    Decline Press(por grip)
    185x6
    205x4, hit rack
    185x6

    Medium-Grip Pulldowns
    90x12
    100x12
    110x12

    Hammer Curls
    20x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  6. #36
    Registered User golli1982's Avatar
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    Wednesday 3/30/22 Accessory

    Seated Trap-Bar Deadlifts
    145x5
    165x5
    185x5
    225x2
    165x5, 5 sets

    Stiff-Arm Pulldowns(wide-grip)
    30x15
    40x15
    50x15
    60x15
    Stiff-Arm Pulldowns(close-grip)
    30x15
    40x15
    50x15
    Seated Cable Rows
    90x15
    100x15
    110x8
    120x6

    Abs
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  7. #37
    Registered User golli1982's Avatar
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    Friday 4/1/22 Bench(WK 3)

    Close-Grip Bench Press(thumb from smooth)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    185x6, last 2 reps paused
    190x6, last 2 reps paused
    165x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    115x5
    135x5, 3 sets

    Side DB Raises
    15x3x12
    Front DB Raises
    12x3x12

    Face Pulls
    30x20
    40x20
    50x50
    Mini Band Pull-Aparts
    4 sets of 25 reps
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  8. #38
    Registered User golli1982's Avatar
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    Sunday 4/3/22 Legs(WK 4)

    Assisted Leg Extensions
    3 sets of 10 reps

    Assisted Leg Curls
    3 sets of 10 reps

    Assisted 1-Legged Leg Press
    4 sets of 10 reps

    Abs
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  9. #39
    Registered User golli1982's Avatar
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    Monday 4/4/22 Bench

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x2
    245x2 added slingshot
    275x1
    Added Rage X shirt
    315x3 added 2 board, couldn’t touch
    335x3, 2 board still couldn’t touch
    350x1, 2 board, barely touch
    Took off Rage X and put on my F8 Forrell shirt
    315x3, to the chest
    335x1

    Incline BB Press
    115x10
    125x10
    135x10

    Rope Triceps Pushdowns/ Hammer Curls
    25x3x15/22x3x12

    My Rage X wis entirely to small. Gonna just work in the F8 shirt for awhile and see what I can do with it. Next week is going to be a deload week
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  10. #40
    Registered User golli1982's Avatar
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    Thursday 4/7/22 Deadlifts

    Seated Deadlifts
    95x5, 2 sets
    115x5
    125x5
    135x5
    155x5
    175x5
    195x5
    215x2
    230x missed
    155x5, 3 sets

    Chest-Supported DB Rows
    50x10
    60x10
    70x10
    80x10
    Wide-Grip Pulldowns
    90x12
    100x12
    110x10

    Seated DB Shrugs
    50x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  11. #41
    Registered User golli1982's Avatar
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    Monday 4/11/22 Bench(WK 1)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    170x5, last rep paused
    180x5, last rep paused
    190x5, last rep paused
    200x5, last rep paused
    210x3
    Added 3 board(por grip)
    210x3x3

    Decline Press(por grip)
    185x5, 2 sets

    Rope Triceps Pushdowns
    3 sets of 20 reps

    Incline DB Flyes
    3 sets of 20 reps

    JM Triceps Press
    95x10
    105x10, 2 sets
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  12. #42
    Old Man Lifting PhDPepper1111's Avatar
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    Love the consistency!
    I like the last rep paused/slow - that time under tension stuff is great!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  13. #43
    Registered User golli1982's Avatar
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    Originally Posted by PhDPepper1111 View Post
    Love the consistency!
    I like the last rep paused/slow - that time under tension stuff is great!
    Thanks bud, I’m trying to keep at it
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  14. #44
    Registered User golli1982's Avatar
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    Tuesday 4/12/22 Deadlifts(WK 1)

    Seated Trap-Bar Deadlifts
    145x5
    165x5
    185x5
    195x5
    205x3
    215x2
    185x5
    165x5, 3 sets

    Seated Trap-Bar Shrugs
    125x12
    135x12
    145x12

    V-Bar Pulldowns
    50x12
    70x12
    90x12, 2 sets
    70x12
    50x15, 2 sets

    That was it. I stopped there because my nerve pain started hitting me pretty hard
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  15. #45
    Registered User golli1982's Avatar
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    Monday 4/25/22 Bench

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    180x3, 4 sets

    Rack Lockouts
    190x2x5
    Incline Barbell Press
    115x8
    125x8
    135x8

    Wide-Grip Pulldowns
    70x15
    80x15
    90x15
    100x15

    Hammer Curls
    20x3x15

    Wednesday 4/27/22 Speed Bench

    Rotator Cuffs

    Speed Bench Press vs Dbl Mini’s
    45x12, 2 sets
    45x5 added bands
    95x3x 9 sets
    Used 3 different grips(comp, por, close grips)

    Flat DB Press
    55x20
    60x12

    Chest-Supported DB Rows
    60x4x12
    Rear DB Raises
    17x3x15

    Ez-Bar Preacher Curls
    60x4x15(2 sets wide, 2 sets close)

    Friday 4/29/22 Close-Grip Bench

    Rotator Cuffs

    Close-Grip Bench Press(finger length from smooth)
    45x12
    95x8
    115x5
    135x3
    155x1
    175x6, last 2 reps paused
    180x6, last 2 reps paused
    155x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    105x3x10

    Seated Cable Rows
    70x15
    80x15
    90x15
    100x15
    70x2x15
    Rear Delt Pulldowns
    70x3x15

    One-Arm DB Preacher Curls
    15x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  16. #46
    Registered User golli1982's Avatar
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    Monday 5/2/22 Bench(WK 3)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    190x2, 3 sets

    Rack Lockouts
    205x3, 2 sets
    Incline DB Press
    50x15
    55x10
    60x8

    Wide-Grip Pulldowns
    90x3x15

    Hammer Curls
    20x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  17. #47
    Registered User golli1982's Avatar
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    Wednesday 5/4/22 Speed Bench(WK 3)

    Rotator Cuffs

    Speed Bench Press
    45x12, 2 sets
    95x8
    115x3x3
    120x3x3
    125x3x3
    Used 3 different grips(comp, por, thumb from smooth)
    No bands this week

    Flat DB Press
    50x2x20

    Chest-Supported DB Rows(on Incline)
    50x12
    60x12
    70x7
    Rear Delt DB Raises(on Incline)
    20x3x15

    Hammer Preacher Curls(w/triceps bar)
    45x15
    55x15
    65x8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  18. #48
    Registered User golli1982's Avatar
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    Friday 6/6/22 Close-Grip Bench(WK 3)

    Rotator Cuffs

    Close-Grip Bench Press(finger right at smooth)
    45x12, 2 sets
    95x8
    115x5
    135x3
    155x1
    180x6, last 2 reps paused
    185x6, last 2 reps paused
    160x8, last 2 reps paused

    Seated Overhead Shoulder Press
    45x5
    95x5
    115x5
    135x2
    145x1
    155x1

    Seated Cable Rows
    90x10
    100x10
    110x8
    70x2x15
    Rear Delt Pulldowns
    70x3x15
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  19. #49
    Registered User golli1982's Avatar
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    Monday 5/9/22 Bench(WK 4)

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    205x2, 3 sets(paused)
    Added 3 board
    215x3, 2 sets

    That was it, no assistance work today
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  20. #50
    Registered User golli1982's Avatar
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    Wednesday 5/11/22 Speed Bench(WK 4)

    Rotator Cuffs

    Speed Bench Press vs Dbl Mini’s
    45x12, 2 sets
    45x5, 2 sets added bands here
    95x3
    115x3x3
    120x3x3
    125x3x3
    Used 3 different grips(comp, thumb from smooth, index right at smooth)

    Medium-Grip Pulldowns
    70x15
    80x15
    90x15
    Face Pulls
    50x3x15

    Axel Bar Preacher Curls
    40x3x15

    Hand/leg bike: 30mins
    Best lifts
    600/450/510 Geared
    425/305/480 raw
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  21. #51
    Registered User golli1982's Avatar
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    Posts: 403
    Rep Power: 1319
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    Monday 5/16/22 Bench(WK 5)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    215x1, 2 sets(paused)

    Rack Lockouts
    230x2
    230x1
    Incline Barbell Press
    115x10
    125x10
    135x10

    Wide-Grip Pulldowns
    70x12
    80x12
    90x12

    Seated Ez-Bar Curls/Rope Triceps Pushdowns
    55x3x15/20x3x20
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  22. #52
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    Wednesday 5/18/22 Accessory(WK 5)

    Seated Deadlifts
    95x5, 2 set
    115x5, 2 sets
    135x3x3

    Seated SSB Suspended Good Mornings
    45x5
    65x5, 3 sets

    Rope Pulldowns
    70x3x15

    That was it
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  23. #53
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    Monday 5/23/22 Bench

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    230x1 paused

    Close-Grip Rack Lockouts(thumb from smooth)
    185x5
    195x5
    205x2
    Flat DB Press
    50x20
    60x2x10

    2-Way Shoulder Raises(side/front)
    12x3x12

    Skullcrushers(w/triceps bar)
    75x3x10
    One-Arm DB Triceps Extensions
    12x3x12
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  24. #54
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    Wednesday 5/25/22 Accessory(WK 6)

    Seated Deadlifts
    95x5, 2 sets
    115x5, 2 sets
    135x5
    155x1
    185x1
    205x1, 3 sets
    155x5, 3 sets

    Wide-Grip Pulldowns
    85x4x15
    Chest-Supported DB Rows
    50x4x10
    Mini Band Pull-Aparts
    100 reps

    Ez-Bar Preacher Curls
    70x3x10
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  25. #55
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    golli1982 is offline
    Monday 6/20/22 Bench(WK 2)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8, 2 sets
    135x5, 2 sets
    185x3
    225x1, added Slingshot
    245x1
    275x1, added Inzer Denim, didn’t touch
    295x3, added 3 board
    295x2
    295x3
    295x2x2, 2 board

    4 Board Press
    225x3, 3 sets
    5 Board Press
    225x2, 2 sets

    Seated Overhead Triceps Exts(w/triceps bar)
    55x3x15

    Wide-Grip Pulldowns
    90x12
    100x12
    110x12

    Hammer Curls
    30x2x8
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  26. #56
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    Wednesday 6/22/22 Speed Bench(WK 2)

    Rotator Cuffs

    Speed Bench Press vs Dbl Mini’s
    45x12, 2 sets
    45x5 added bands
    95x3
    105x3, 9 sets
    Used 3 different grips por, thumb from smooth, & index on smooth

    Flat DB Press
    50x20
    60x18

    Machine Rows
    75x15
    90x15
    105x15
    Pulldowns
    100x12
    115x12
    130x12
    Rear Delts on cables
    20x3x15

    Triceps Pushdowns/Hammer Curls
    80x3x20/25x3x12

    That was it, went to the gym today and used different exercises that I haven’t done in awhile
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  27. #57
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    Friday 6/24/22 Declines(WK 2)

    Rotator Cuffs

    Decline Press(pinky’s just inside ring)
    45x12, 2 sets
    95x8
    135x5
    185x3
    205x6
    210x6
    185x8, last 2 reps paused

    Seated Overhead Shoulder Press(off pins)
    45x5
    95x5
    115x5
    135x5

    Seated Cable Rows
    70x15
    80x15
    90x15
    100x12
    Face Pulls
    20x20
    30x20
    40x20

    One-Arm DB Preacher Curls
    30x3x12

    Gonna hit declines on Friday’s now. My bench was at its strongest when I was hitting a lot of close-grip declines
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  28. #58
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    golli1982 is offline
    Thursday 6/31/22 Declines

    Rotator Cuffs
    Side DB Raises
    Hammer Curls

    Decline Press(pinky’s just inside rings)
    45x12, 2 sets
    95x8
    135x5
    155x3
    185x1
    210x6
    215x5
    190x8

    That was it. Had bad heartburn and it had me feeling nauseous
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  29. #59
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    golli1982 is offline
    Friday 7/1/22 Deadlifts

    Seated Deadlifts
    95x5
    115x3
    145x1, 8 sets(1min rest)

    Trap-Bar Deadlifts
    107x3x3

    Trap-Bar Shrugs
    77x3x20
    Face Pulls
    20x15
    30x15
    40x15

    Assisted Leg Press
    3 sets of 10 reps

    Assisted Leg Curls/Leg Exts
    3 sets of 10 reps(each)
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

  30. #60
    Registered User golli1982's Avatar
    Join Date: Aug 2019
    Posts: 403
    Rep Power: 1319
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    golli1982 is offline
    Monday 7/4/22 Bench(WK 1)

    Rotator Cuffs

    Bench Press
    45x12, 2 sets
    95x8
    115x5
    145x3, 9 sets(paused)

    Flat DB Press
    55x3x8

    That was it, it was hot AF today!! It was light weight but the volume wiped me out!!
    Best lifts
    600/450/510 Geared
    425/305/480 raw
    Reply With Quote

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