Mahou's training log
Going to post my stuff here since I'm tired of posting all my workouts and progression in Misc Progress thread.
Today, I decided to do a bit of high volume on chest. I usually just stick to incline, but I've been mixing it up each workout. Today happened to be incline, and next workout will be the decline. 135x10 185x12 205x8 225x6 135x15 185x10 205x10 225x4 At this point I felt pretty good, but a little worn. 3x15 of chest dips. Did some auxillary work for triceps - 50 lbs (cable pull downs) 3x15 With the recent max of 275 on incline, I'm going to be shooting for 315 near the end of the year (I will have finally hit 315 on both flat bench and incline). |
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Today was a little mixture of back and chest. I'm working on a caloric deficit for about 3 days and then get a surplus for the rest of the week. I didn't really monitor my sets for back...kind of just did some upright pull downs, upright rows, and back rows. Kept the weight moderate and did 3x15.
Did some decline and I'm feeling pretty strong. 135x10 225x8 245x6 265x4 265x3 Each set I did some diamond pushups in between. I'm thinking about investing into some bands but only for stretching. |
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For once, I'm actually happy with the progress that is coming along. Sorry for the undies picture.
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Today was a bit unusual for me seeing how I hit pr in squats.
435 lbs for 2 reps....which is a little over 2x of my body weight. I'm aiming for 455 soon. I did some deadlifts...which is something I never do. Felt good getting 405 for a few times. Maybe I should deadlift more? Idk...got mixed feelings about it. |
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You never deadlift and you got a 405?
That's pretty insane actually. |
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For anybody who actually reads this training log, invest into a belt. You And your lower back will thank you in the long run |
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Today is something I'm going to remember for the rest of my life. I have finally joined the 315 club on two of my main lifts...(bench press and decline). Incline is 275 but I will hopefully get that with more time and patience.
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Probably the last thing I will post for awhile but I have been making some really crazy progress.
Today I hit chest again but I put more emphasis on my legs. Bench press was what I did... 225 1x10 245 1 x 5 265 1 x 5 275 2 x 4 Pretty solid sets imo. These past few weeks, I feel like my upper body has been exploding in strength. Squats were pretty good. Worked my way up to 315 and started doing abbot of high volume. 315 3x10 245 1x16 I tried going for 20 but I was pretty beat out. Finished the workout with some leg extensions and called it a night. |
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Been about a month and I thought I'd post a progress picture of what I look like now. Still making some strength gains....
uh hit 285 on the incline bench press today. Felt really good - especially for the lack of calories I had today. |
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Good stuff man, being able to push through even when low on fuel is a sign of great progress. Also those shorts look hella comfy
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Thank you for the compliment. Had a rough week so your words mean a lot. |
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It's bulking season again. Woo!
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Awaiting hulk-bod bae & 300+ on incline
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Today I did some solid strength training. I'm actually starting to enjoy bench press again. I got some amazing tips from an experienced bencher so I'm hoping that I will see an improvement on my max before the end of the year comes. |
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I love bulking. Strength is going up and I'm hitting prs.
215 for 12 reps on the incline |
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Bench press is becoming more consistent
Did 3 sets of 225 3 x 10 on the flat. Feels really good. I think what kind of amazes me the most is my strength and endurance has been going up but I'm not even nearly as heavy as I was as my peak. Right now I only weigh roughly 208 pounds opposed to the 216 I used to be. It wasn't until I dropped 5 lbs a lot of my lifts started to become stronger. Also, feeling better than ever since I've completely given up alcohol. |
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Dead lift training:
135 1x10 225 1x15 315 1x15 225 1x10 135 1x10 Bench Press 135 1x1 225 1x1 275 1x1 295 1x1 225 1x10 245 2x6 225 1x8 205 1x10 135 1x10 |
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Nice ladder dude. Also, nice to hear you're feeling straight after giving up alcohol--good shit! |
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Thanks bro.
I haven't felt this happy and strong since I first started |
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295lbs bench is strong
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Thanks wolf. Anything above 315, I try to get a spotter because theblift off drains me. Personally, I don't feel like I've really benefitted from lifting anything past 315. Usually 275 or 295 is my safe zone if I'm by myself.
Starting to train arms more and actually enjoying it. My goal is to add half an inch on my arm within a year. Doesn't seem like a lot but it's pretty huge if you think about it. I haven't been incline benching much but today I decided to go for it. There was a point I forgot that I was lifting 225 on the incline...I thought it was 205 because I got 10 reps. But I looked at the bar when I was done and realized I had two plates in each side. Good feeling and hopefully I can get 245 for 8 reps soon. |
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3x6 275 on the decline. Making good progress
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Bulking is going great. Last time I weighed myself, I’m at 217.
The heavier I get, the harder it becomes to eat. Lately I’ve been making heavy shakes in the morning and at night to balance out the meals. Breakfast used to be my favorite meal of the day but now I’m starting to dread it. Maybe it’s only because I’m fasting for a good 7 hours(right before bed) before I eat my next meal. The shakes I make look something like this.... 1 scoop of weight gain powder (25g protein 140g carbs) 1 scoop of whey 1 cup of oats 1 cup and a half of milk Lots of honey 2 bananas 1 scoop of peanut butter 1 tablespoon of coconut oil These shakes are awesome for bulking. In my first bulk I kind of overdid it with the milk, but they do get the job done. Carbs have never been a huge issue with me because I have a relatively high metabolism (I won’t blow up like a balloon) For dinner I’ve been eating nothing but salmon. Usually anywhere from 3 to 4 fillets of salmon with a nice side of veggies. Lunch time I usually eat whatever I want because the majority of my diet is solid. I would like to think that bulking like this is pretty effective for me because it gives me a lot of wiggle room to eat different things - Like the other day, I ate a fuck ton of ribs and French fries from chili’s. I’m taking this time to deload. I did a couple of 315 lifts not long ago, but I felt like my front delts started to hate me. Did a burnout session with squats as well (275 for 20 reps). I think it’s wise for me to take a week of deload for now and then gradually make my way back into it again. Other than that, feeling great and feeling strong. I would say my overall strength hasn’t really increased but my endurance has. In theory, I’ll get stronger next year again when I do my cut. |
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Just a status update of what I'm looking like right now.
Some back progress Just a good idea what my meals have been looking like as of lately. The main difference with my current bulk vs my old one is that I'm trying to have a bit more control on what I'm putting into my body. In my first bulk, I did what every beginner does....eat anything I got my hands on without any knowledge of macros (sodas, pizza,fried chicken, mashed potatoes, etc). Looking at my old photos from last year, I'm pretty sure that's what caused me to have sort of a small gut. What I'm loving about this style of eating is that there is A LOT of flexibility.....and here is the best part - I can still enjoy all my favorite foods and not get super fucking fat. Also, if you looked at my previous diet, I was lacking a lot of micronutrients. I was supplementing with a multivitamin, but I really started to hate how I could smell the pill when I took a piss. Fish has been my go to for protein because it's lighter on the stomach for me. I don't mind chicken, but salmon just has been the way to go. |
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Sick back bro.
Glad to hear you have your diet under control. Most people don't need to take a multi; the smell in your piss after taking one is literally the vitamins you're pissing out that your body isn't absorbing. It's useless for most people. |
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This month has been pretty successful.
Hitting a PR on the decline (315 for 3). I'm trying to get away from doing so much barbell work and focus more on the dumbbells - that includes machines as well (more isolation done with compound movements). Leg workouts have been switched to a more higher volume and allows me not to focus too much on strength. I performed a 435 lb squat not too long ago, but I felt like my knee got the short end of the deal (i also did this raw with no belt or wraps). Still healthy, but definitely going to taking it more careful when I have my heavy days. Example of a routine i've been doing is something like this.... 135 1 x 15 225 1 x 20 255 1 x 20 275 1 x 20 225 1 x 20 185 1 x 20 Very high volume but very effective. |
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Ur a monster u natty or are u test trenning? Creatine?
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100% natural and I plan on staying that way for as long as I can. I’ve had a few discussions with other lifters about the idea of running gear - and they usually end up with the same conclusion (won’t take unless I feel the need to).
As of now, the supplements that I take is -creatine -preworkout -lots of food. I used to dabble with horny goat weed as a natural test supplement but that just gave me strong erections when I was doing my business. Multivitamins used to be part of my stack as well but I felt like they weren’t really doing anything. |
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good shit. Wish I still gave a shit about what I look like.
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Mahou your fitness log has been very on point I am looking forward to seeing great things from you. I wanted to ask, have you ever tried cardio on an elliptical machine? A good elliptical machine set on high resistance can take your heart to new heights. It doesn't tax your body as hard as running, as it focuses primarily on the thighs, but will easily allow you to sustain heartbeats of 160, 170, 180, even 190+ BPM for long periods of time.
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I have not tried doing the elliptical - mostly have just stuck to doing the stair master for about 15-20 minutes twice a week for some solid cardio. I can give it a go again, but I usually get bored very easily using treadmills or elliptical. The stair master can break me in sweat in about 10 minutes depending how high I set the level on the machine. |
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My endurance is getting much better
Did a full body workout but I put most of the emphasis on my upper back because it’s been awhile since i hit it Decline 135 1x8 225 1x15 245 1x12 275 1x6 225 1x10 Everything else I put about 40% of my max and stuck to about 15 to 20 reps. 135 1x10 |
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Weighed myself today
I'm at 218 pounds and I don't look fat at all. Bulk is going along great. |
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Right now I’m going to focus on my body building type style of training. Less bar bell and more dumbbells. Strength training is really taking a toll on me mentally so now I’m just going to chill.
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If I may ask, how is strength training getting to you mentally?
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I just think that if I switch to body building type style training, I will eventually want to go back into strength. The beauty of body building training is that I don’t have to be so concerned with how much weight I’m pushing and just focus on total volume of the workout itself. Everyone needs a break and I think I’m up for one. |
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Ok, that makes sense. I can understand the routine getting boring, and feeling unmotivated to keep doing it.
Thanks. |
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Overall, the bulk is going well. I'm gaining weight, but doing it pretty slowly (exactly what I wanted). My abs are pretty much slowly fading away which is pretty much going to happen because of a bulk. I may not have a pristine ab section as well, but it can still be somewhat maintained. Things I'm really trying to avoid right now... - binge eating - drinking too much soda - skipping meals (this kind of promotes binge eating for me) - sleeping at really weird hours |
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That's great amigo! Keep going, it's worth it!!!
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Thanks.
I just recently submitted an application to work as a fitness attendant at my local gym. I'm hoping with the knowledge that I've attained over the course of my progress I could use it to help others. Once my car gets paid off next year, I'm also going to be taking my personal trainer certifications. I'm pretty excited to see what's in store for me. |
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Awesome. Now you're moving up in the world. Stay focused and keep winning, I think you'll go far. You've made pretty insane progress for how little time you've been training.
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Kind of sucks, but I wasn't selected for the position at all.
I won't give up though and will keep searching for more opportunities. |
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Double post because I wanted to bring up some changes that I kind of had made with my supplementation and with my training.
Physique update ( I just got done slamming a bunch of food in my stomach from IHOP as soon as I took this photo - so it's probably not the best thing ever. Oh well, YOLO.) I'm no longer taking creatine monohydrate and ON whey protein anymore. Reason being is I don't feel like my body is digesting/absorbing the whey and the creatine as good as I thought it once was before. I've been off both of these for about 2-3 weeks and I have not noticed much of a difference in my physique at all. Could this be a placebo? I read an interesting article about how adults have a hard time processing lactose. After scratching my head and doing something, I found it to be somewhat relatable. So with that being said, I've switched over to a plant based protein. Shockingly, the first time I took it, I've noticed that I feel much better and don't have stomach problems anymore. I'm taking Kre-Alkalyn instead of the monohydrate. They say it's supposed to be the same effects of creatine but there is no bloat. I've been off of creatine monohydrate for 2 weeks and I never even lost size or strength. I was expecting to lose 6 lbs of water weight, but I only dropped down 2. So where is this crazy water weight that people keep talking about? Am I a non responder? Have I been taking creatine for a year and a half for no fucking reason? -_____- I'm seriously starting to question if any of these supplements I've took have even helped me in the slightest. Right now I'm sitting at about 215 lbs (this is a 2-3 lb loss since I got off the creatine monohydrate). With the holidays being around, I'm finding it a bit harder to maintain my diet (hitting calories and macro nutrients). This month alone, I've drank alcohol 3 times and probably binge ate places that I shouldn't have. I thought it would be a huge setback but none of my strength actually diminished. In regards to training, I mentioned that I was trying to break away from strength training and just do bodybuilding type of training. I can say that I'm having more fun with it, but I'm also finding myself being harder on myself. Here is just a quick list of weaknesses that I hate to admit about myself. 1) My left tricep is a piece of shit 2) My lats are pretty mediocre compared to most people. 3) I have terrible fucking calves. 4) If my upper body was just as big as my lower body, I'd look like I'd lift. 5) As much as I hit oblique's, they are almost non existent unless I twist to the side. 6) I hate my arms 7) I hate my traps. On the last day of this year, I'll post all my max's for my main lifts. That way I have something to look forward to next year. |
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Not taking whey is fine as long as you get a decent protein intake from your diet. 0.5-1 grams per body weight pound depending on how often and hard you work out. Whey just helps reach that amount in a more convenient way.
It's good to pay attention to what you're lacking in your work out. It's pretty much Arnold's approach for beginners and intermediates; just go work out until you start seeing changes in your body, and depending on those results you can make adjustments to your program to work on your weaknesses. |
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Protein source doesn't matter as long as you hit your daily intake. Even if you drop your protein substantially (I cut mine in half for a year), even then you don't really lose much strength or mass in the short term. Over the long term (~1 year) you will notice some losses, but they're not as big as you'd think.
As for creatine, I stopped taking it years ago. It has an effect but it's extremely small and the benefits are often overstated. Getting off it improved my joint health. I've played with it so many times and it does cause small changes in water weight and maybe ~5 lbs difference on a lift like bench press, but it's pretty inconsequential. |
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I have been taking 70% of my body weight in protein (grams). My concern was how my body was actually digesting and absorbing the whey protein since I used to become really bloated and gassy. So far the plant based protein has been working wonders for me. Quote:
At this point, I’m almost 2 years into posting my updates with my fitness journey. I took a look at my workout regimen, and I’m starting to consider doing new things to keep me active. Lifting weights is fun, but it’s starting to become so part of my lifestyle that it’s not exciting to me as it once was before. Don’t get me wrong, I’m not going to just give up - but I’m interested in doing other things. By the way, I got 225 for 20 reps on the flat. Woot woot. |
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I’m going to be posting much less now or maybe not anymore. FFR has been a huge part of my life and I’m grateful for the friends that I have made; however, I feel like it’s time to close this chapter and keep moving forward.
While fitness does play a huge part of my life as well, I have made several new goals for myself that I plan on accomplishing this year. Recently, I got a raise at my job and I’m starting to endure new business ventures for myself (at least I’m attempting to). My car is finally almost paid off and I’ve also felt like I have met the love of my life. Things are getting very serious and I don’t want to feel like I’m wasting any time. I guess this is just part of changing and growing up. But if anyone reads this, thank you again for all the kind words and encouragement that helped me come this far. This journey has not only improved my health, but has also helped me conquer problems such as depression, self loathe, and constant nights of abusing alcohol. Every day I beat myself up for not being where I want to be and tend to not reflect as much. I truly have made some huge jumps and I should be proud of this. It only goes uphill from here now. Much love guys. Maybe I’ll pop in here and there. |
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I just realized today is my two year mark I started doing this. Time flies.
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Found some motivation and decided to post some more again. I know I said I’d stop posting but I probably only said that because I was getting burnt out. When you feel like nobody really reads this and have seen minimal progress in months, you tend to lose motivation. However, a lot of stress has been cleared up so I feel comfortable posting some progress.
Today was kind of a high volume chest day with some arms. Im warming up much differently than I did before - I’ll usually do 2 sets with the bar only and kind of half rep just to get my delts fired up. Then I’ll do two sets of 8 with 135. 5 reps of 185. One single rep of 225. 2 reps of 245 and then 2 reps of 255. Even though I could do more reps, I’m trying to prevent myself from getting burnt out too early...and let me say Its fucking great. I’m training arms differently now and I feel like this method works best for me. Anyway, here are the sets. Incline 225 lbs 4x6 1x7 Decline 245 lbs 3x6 Close grip bench 3x8 And then that’s when I worked on isolation training for my arms. Feeling good and fresh. For the most part I’m eating relatively clean. By the way, Chobani whole milk yogurt is an excellent source of protein. Mix it up with honey and omg....so good. |
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I always read ;)
Even if people around here aren't lifting anymore, I'm still trucking away as usual ~5 days a week. lol You're to the point now that you've burned out most of your beginner and intermediate gains so it's slow going from here. I still eek out gains here and there but it's slow, no doubt. But it feels just that much better when you finally do make gains. That's a heavy heavy incline press. I got my bench up to 275 x5 recently and a 315 1rm. Big step for me. |
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275 for 5 is pretty good. I find that more impressive than doing one rep of 315. I’m trying to put on some more strength and I think I figured a way to reach some goals a little bit faster. |
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I read it as well. I should actually start working out too... my will power is weak in this department.
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I still check this forum every now and then, but I've lost a lot of my hype because I haven't really improved in the past year.
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At least if you ever decided to come lift again, you’d gain a lot of your old strength back quickly
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Quick question for you guys
Typically how long do your sessions last? Sometimes I feel like I may be overdoing it. Today I had 55 minutes to train so I tried shocking my body with flat and proceeded to do isolation training. Even though time was limited, I felt like the workout was very effective. |
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Getting stronger on the incline
I took a week off for this so I’m not surprised at all. Pyramid 135 lbs 1x8 225 lbs 1x1 255 lbs 1x3 265 lbs 1x3 225 lbs 1x7 235 lbs 1x6 245 lbs 1x5 Did some cables and worked out arms. Not much an interesting workout but it felt pretty good. |
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Still doing a strength building program.
Squats Warm up 135 lbs 1x8 225 lbs 1x8 Working sets 315 lbs 2x5 335 lbs 1x5 345 lbs 1x5 355 lbs 1x5 Did some ohp and some back work. Probably will lay off for two days and work on accessories. |
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Strength building has been going phenomenal and I’m feeling better than ever.
New prs... 325 decline bench press 275 1x7 decline bench press 395 1 x 4 squat. I had more but for some reason I didn’t write them in my notebook. These actually felt really easy and I didn’t really have to grind to get them. I changed the way I’m training so that has been helping. Going to be going for 335 decline bench very soon. |
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"325 decline bench press
275 1x7 decline bench press 395 1 x 4 squat." your pretty strong dude. would be cool to see a video of one of your workouts :) gl with future gains! |
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Hey, thanks Sanji.
That is something I could probably do. Sometimes I see insta girls filming their booty workouts in my local gym. Is there something in particular you would like to see me do? Or do you just want to see everything from the beginning to the end? |
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It would be awesome to see everything from beginning to end but I can see how that could be kind of a pain for you, filming wise. Mostly, I'm just super impressed by those decline/incline presses and just curious overall to watch your form.
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I’ll also try to show what I do before these lifts because preparation is pretty huge factor on performance. |
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Nice! I'm really looking forward to this :)
I think posting some videos of your workouts could possibly help bring more traffic to this thread as well. |
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Maybe
Thing is I do most of the posting here so I never thought anybody would want to see one. I’ll consider it though and try to put one up asap.:) |
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At 55 minutes I doubt you're over doing it. My sessions are pretty minimalist. I used to do much higher volume/longer sessions with more exercises but cutting back I've noticed no difference. I seem to get as much benefit from minimalist training, if anything I am stronger than ever and have been hitting a lot of PBs. e.g. my leg routine is basically ATG Squats with 3 warm up sets working up to 2 maximal working sets and then a finishing set at 90%. After squats I do barbell hip thrusts with a similar structure. So I guess it's 12 sets but most of it is just warmup, I'm really only doing like 4-5 sets at maximum intensity. I could probably do it all in around half an hour if I wanted to. Cutting out all the fat, my legs are far bigger than they've ever been too. |
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I will probably be cutting soon but I still have abs. I’m at 220 pounds at the moment and I’m getting pretty strong in a short period of time. As long as I don’t get fat, I don’t mind maintaining as much as possible.
Did a heavy pressing day - sorry I didn’t record. I didn’t have anybody with me. Strength training is coming along very well. Decline bench press 315 1x3 315 1x2 275 1x8 Flat bench press 225 1x14 Felt pretty solid. I’ll be taking off a day or so and will be hitting legs next. |
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Only thing I’m gonna say is my cut is going pretty well.
I’ve been doing intermittent fasting and keeping my protein a bit higher. My obliques are coming in and my obliques are starting to develop more. Strength wise, I still have it. Nothing too crazy though. Today I did some flat and did 3 sets of 5 with 275. For the record, I’ve been off creatine for two weeks as well. I haven’t really noticed much of a difference except maybe a couple of reps on some sets |
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Inspiration
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Read through all your progressions and all the sets that you do and it's inspiring definitely, nice job Mahou!
Not much a fan of free weights myself, but I indulged in calisthenics for under a year and I'm getting my gains that way. Do you do only free weights or do you mix it up as well? |
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I feel like calisthenics are primarily used to condition the body. Thank you guys for the encouragement! |
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Still trying to find people to help me tape some part of my workout.
Today marks a milestone for me. Did a 505 lb deadlift no belt weighing 10lbs less than I when I was at the peak of my bulk. I also never deadlift. It felt pretty easy and I’m feeling fresh - I’m so happy. |
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Been awhile since I’ve posted in my progress thread but everything is going well. I recently have started to take deadlifting a little more seriously to throw something new in the mix. I’ve been doing this about one/two times a week. Because of this, I feel more explosiveness in other lifts that I’m doing.
Today’s set looked like this 135 1x8 225 1x8 315 1x8 385 1x5 I probably could have easily done 405 1x5 but I’m trying to do this the right way. My max deadlift at the moment is 505. I think it’d be pretty cool to hit a 550 deadlift - even if I don’t reach it, I’m primarily just doing this for hypertrophy. |
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Double post, but I decided to go ahead and post what I'm looking like nowathese days.
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Damn dude you're looking great. Keep up the good work!
You're posts here today have been a bit of an inspiration boost for me, thanks a bunch. One day I hope to start looking like that :p Also those deadlift numbers are sick man, I can't wait to see you hit your goal |
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Thanks man!
You can do it dude! Just put the work in |
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Finally hit another pr for decline
225 1x18 Didn’t expect that at all. But very happy |
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That's sick. Also looking good my dude!
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