View Full Version : Jason's Lose-the-Lard Comeback Kid Program
01-28-2004, 10:43 PM
I've been working out for a number of weeks without posting, so my first few posts will start at the Start and work us up through the present.
November 19, 2003 - I made a commitment to myself to get back in shape and reverse the accumulated damage I'd done to myself through doing everything wrong: poor diet, poor sleeping habits, no regular exercise, etcetera. It was time to make a comeback!
I had already begun educating myself about various methodologies and thought a lot about what I needed and what I could and could not reasonably afford. I had also accumulated many sources of information and a variety of training equipment. I began to take nutritional supplements to restore my body's reserves of useful material: Vitamin C with Bioflavonoids, Omega 3 Oils, Multi-mineral, Vitamin B Complex, Glucosamine/Chondroitin Complex, and Melatonin.
December 18, 2003 - 1st day of actual work.
10 minutes of light stretching and calisthenics.
Intervals on Elliptical Trainer 6 x 45 secs Work, AR Shadow Boxing 6 x 30.
10 minute cooldown.
December 19, 2003 - 2nd day of actual work.
12 minutes of light stretching and calisthenics.
Intervals on Elliptical Trainer [I] 4 x 90 secs / AR Shadow Boxing 4 x 90.
Intervals on Elliptical Trainer [II] 6 x 45 secs / AR Shadow Boxing 6 x 30.
December 20, 2003 - Day off. Calves are killing me.
Everything else feels great! A small step forward.
**BENCHMARKING DAY: Ht: 5'10", Wt: 222 lbs., Took pictures (ugh)
Neck 16.5", Shoulders 49", Chest 44", Upper Arm 13.75", Forearm 12", Thigh 25", Calf 15", Waist at Navel 44" :oops:
Short Term Goal: Be able to tear through Taku's HIIT Plan on Elliptical Trainer and start seeing physical improvements. Program is as follows:
Phase [I] Wks 1&2: 4 x 90 secs Work + 60 secs Active Recovery
Wks 3&4: 5 x 60 secs W + 60 secs AR
Phase [II] Wks 1&2: 6 x 45 secs W + 30 secs AR
Wks 3&4: 7 x 30 secs W + 20 secs AR
Phase [III] Wks 1&2: 8 x 20 secs W + 10 secs AR
Wks 3&4: 10 x 20 secs W + 10 secs AR
Goal RPE is 7-10.
December 21, 2003 - Day off. Calves still very sore and tight. Loosened up with some walking and PNF stretching. Received Bodyflow and CST books by Scott Sonnon, also "Relax Into Stretch", "Power to the People", and "Super Joints" by Pavel Tsatsouline. Will study in preparation for next phase of comeback program.
December 22, 2003 - Getting so busy preparing for holidays I don't have time to train. Posted request for Program Design assistance on CST Forums. Have begun drinking lots more water and lots less soft drinks.
December 26, 2003 - Ordered pair of 10 lb. ClubBells and CST video. Very excited to get them and get started!
01-28-2004, 11:26 PM
Took a few days off to catch up from holiday.
December 29, 2003 - Added various elements from Pavel's "Super Joints" to my workouts, as I don't have Warrior Wellness.
Academician Amosov's Morning Recharge Complex (AAMRC)
Squats - 100 reps
Side Bends - 100 reps each side
Pushups on Floor - 50 reps
Forward Bends - 100 reps
Straight Arm Lateral Raises Overhead - 100 reps
Torso Turns - 50 reps to each side
Roman Chair Situps - 100 reps
One Legged Jumps in Place - 100 reps
Bringing Elbows Back - 100 reps
The Birch Tree - Hold for count of 100
Legs and Hips Back Over Head - 100 reps
Sucking In the Stomach - 50 reps
If an 80-yr-old man can do this, so can I. I decided to start small and work my way up to this.
Super Joints (SJ)
3-Plane Neck Movements, Shoulder Circles, Fist Exercises, Wrist Rotations, Elbow Circles, The Egyptian, Russian Pool, Arm Circles, Ankle Circles, Knee Circles, Sit-back Squat, Hula Hoop, Belly Dance, The Cossack, Split Switches, Spine Flexion/Extension
I decided to combine the above movements with some PNF stretching.
Workout: AAMRC - 15 reps of each followed by SJ & PNF
December 30, 2003 - Good Workout!! :D
Taku's HIIT, Week 1 - Completed it! (phew) Legs were shaking badly, took 10 minutes to walk it off.
December 31, 2003 - Day off.
January 1, 2004 - GF and I tried a 20-minute Pilates workout. Some challenges here, so we will make this a regular thing to share.
January 2, 2004 - AAMRC: 15 reps each + SJ & PNF
**Can feel like I've stepped over a speed bump, as I am actively starting to eat healthier and smaller portions, and I look forward to my workouts. Can feel my body adapting to increased activity levels already.
January 3, 2004 - Toughest Workout Yet
Warmup: AAMRC: 15 reps
Taku's HIIT: Week 1 - took only 5 minutes to walk of shaking legs
Cooldown: SJ & PNF
January 4, 2004 - Learning day!
Workout: 60 min Pilates w/GF - not too bad, but hamstrings WAY tight!!
Posted thread "Hamstrings From Hell" on CST Forums; will work on it.
January 5, 2004 - Day off. Spent time researching ways to release hamstrings and restore ROM.
**Longer Term Goals (3-6 months): Get my 32-inch waist back, Grapple for an hour without stopping, High kicks with control and power, Weight under 184 lbs, Right shoulder and knee feel solid and safe again, Spar for an hour with speed and control.
January 6, 2004 - Limited workout time.
Workout: AAMRC: 15 reps + SJ & PNF, plus extra work on hamstrings
Realized that I need to relax Lower back and hips to release hamstrings.
January 7, 2004 - Stepping it up!
Warmup: AAMRC: 16 reps
Taku's HIIT: Week 1, added a little resistance, avg 2.8mph W & 1.9mph AR
Cooldown: SJ & PNF, with extra hamstring work
Only took about 2.5 minutes for legs to stop shaking.
January 8, 2004 - I want to progress a little faster...
Workout: AAMRC: 25 reps (pushups did 20, then 5 on knees)
Started repping up into Birch Tree & holding on last rep. 22 reps & hold 25
Lots of tightness in hams, glutes, lower back, & hips
January 9, 2004 - Feeling a bit better today.
Workout: AARMC: 25 reps
Still feeling a bit sore and tight.
January 10, 2004 - The next step.
Warmup: AAMRC: 16 reps
Taku's HIIT: Week 2, avg 2.7 mph W / 1.8 mph AR
Cooldown: SJ & PNF
Took 1:45 to walk off shaking legs. Lots of extra tension in right quads after 4-5 minutes and stayed that way for duration of HIIT.
January 11, 2004 - Day off!
01-29-2004, 12:01 AM
January 12, 2004 - Intellectual Day
Watched GTB 1.1, 1.2, & 1.3, then watched "Relax Into Stretch" Tape. Studied CST book (received ClubBells January 10th!) and anticipated tape arrival. Felt loose and relaxed all day, except for slight tightness in hams. Started teaching GF falling skills so she can overcome her fear of impact before I teach her Self-D or try aerial Swing Dancing moves.
January 13, 2004 - Day off, too busy.
Studied CST book when able... really couldn't wait for CST tape to arrive.
January 14, 2004 - Back to work!
Warmup: AAMRC: 20 reps each, RPE 4-5, felt good!
Taku's HIIT: Avg 2.9 mph W / 1.9 mph AR, RPE 8-9, Felt Awesome!
Cooldown: SJ & PNF
Decided that program for non-HIIT days will be AAMRC 5 x 10 reps, SJ & PNF, and Pilates.
CST: No tape yet. Started with basic positions, Swings, Clean to Order.
**PROGRESS DAY: Ht: 5'10", Wt: 220 lbs., Neck 17.25", Shoulders 50.75", Chest 43.25", Upper Arm 14.5"L/14.0"R, Forearm 12"L/11.25"R, Thigh 24.75" L&R, Calf 15"L&R, Waist at Navel 45.5" - Obviously something weird here. Need to get remeasured properly for accuracy.
January 15, 2004 - Non-HIIT day
Workout: AAMRC: 5 x 10 reps, RPE 6 - lower back getting tight & sore
SJ & PNF about 45 mins - Rt soas very tight but started to release, and hams are getting looser too
Workout went to well I will be doing 5x12s, with goal of getting to 5x20s.
January 16, 2004 - Woke up with stiff lower back and hips; did SJ first.
Warmup: AAMRC: 20 reps, RPE 5 - felt ok but tight,especially Rt soas. Skipped reps on Birch Tree and just held.
Taku's HIIT: Avg 2.8 mph W / 1.8 mph AR, RPE 8, took 80 secs to walk off shaking legs.
Cooldown: SJ & PNF - focused on Back, Hips, & knees - felt GREAT.
January 17, 2004 - Day off, sorta.
Did some SJ & PNF.
Worked on CST form: Positions, Grip, Forearm Swing, Swings, Clean to Order, Chest Park.
Got HIIT advice from Scrapper: Keep resistance down and go for Distance instead of worrying about speed. Goal is to go further on shorter intervals in weeks 3 & 4 than I did with longer intervals.
January 18, 2004 - Good Workout!
Warmup: AAMRC: 20 reps
Taku's HIIT: Distance 0.95 miles in 23:40, RPE 8-9, felt pretty good.
Cooldown: SJ & PNF for back, hips, hams & quads
Rt soas muscle still very tight and hard to target with solo PNF stretches
In evening, worked basic ClubBell form as above.
January 19, 2004 - Day off. Did nothing. Like a chump.
January 20, 2004 - Can feel that day off...
Warmup: AAMRC: 20 reps, very tight, was kinda hard!
Taku's HIIT (starting Week 3): Distance 0.85 miles, RPE 8.5, felt ok, but not really "on". Rt quad felt tight and left foot kept cheating forward on footrest.
Cooldown: SJ & PNF for back, hips, hams, quads
Am still not tracking my diet. Have started researching it, but have little enthusiasm for making major sacrifices yet.
Great log and a solid program.
1) I'd add some heavier work to that routine pretty soon -2x a week.
2)What exactly don't you want to sacrifice while dropping 40lbs?
01-29-2004, 09:56 AM
Jason it sounds like you think that making diet changes will be unpleasant. I had to smile because I can relate - old style deprivation-dinosaur diets made me feel like cr** every time.
Perhaps you can think of this as food bound-flow. the old experiences are holding you back?
In reality, eating well feels TEN THOUSAND times better than not. it could be that you just haven't experienced it. (like me, raised with not-so-good food and then in adulthood went to heck)
01-29-2004, 10:32 AM
Thanks for the comments so far. As I bring this up to date, you will see the heavier work I have added, and I will make more comments on eating.
I definitely feel better when I eat smarter, but I am such a hedonist that the pleasure of Peanut Butter Chocolate Ice Cream with Cool Whip and Sugar Wafer Cookies will still occasionally overpower my better judgement... and I still don't mind paying the consequences for this type of bad eating now and then.
Baby steps... baby steps... got to think of a way to make raw carrots as appealing as Oreos...
01-29-2004, 10:43 AM
Ah yes, I forgot about the immediate pleasures of dessert... okay gotcha.
What made the difference for me in that regard was to compare, not carrots to ice cream, but the quality of energy from one meal to the next.
a meal with hi-quality food would be followed by 5 hours of brightness, energy, good humor.
a meal with such a dessert would be followed by nausea/faintness/blood sugar dip in 2 hours, fatigue or tanking in there somewhere, too much hunger before the next meal, darker mood, sluggishness, lack of concentration, craving for pick-me-ups.
More and more I got to prefer the former. But I did have to take the time to note reactions and make connections.
01-29-2004, 01:19 PM
January 21, 2004 - Another step forward...
Workout: AAMRC: 5 x 12, RPE 6, felt good though am tight here & there.
Cooldown: SJ & PNF focusing on hams, hips, & low back.
Night: Worked with GTB & Bodyflow for 30 mins or so
January 22, 2004 - Easy day!
Due to tightness, I took time throughout the day and evening to work SJ, PNF, and some Bodyflow. Also found some ideas for basic CST program on forums, will consider adopting until I have a formal plan.
January 23, 2004 - Feeling better now... muscles starting to relax!
Warmup: AAMRC: 22 reps, RPE 5, felt good!
Taku's HIIT: RPE 9, but forgot to check distance. Had scary moments when stabilizer nuts started falling off and had to get wrench to put them back on quick. Worked hard to go fast early on, felt like I was making real progress; don't know what it would have been if machine wasn't falling apart.
Cooldown: SJ & PNF mostly hams, hips, and back
Evening: GTB & Bodyflow
January 24, 2004 - Weird body noises day
Workout: AARMC: 5 x 12, RPE 5, almost did an extra set, will up reps
Can usually hear little noises, but today heard thuds, pops, creaks, clicks, and I don't know what all from many parts of body. Nothing hurts or feels strained, but do have lots of residual tension in body.
SJ & PNF focusing on low back, hams, and hips continues to show great progress. Have restored much flexibility and can finally get to more serious stretching. Need to work GTB and Bodyflow more, and start working on 4CBD too.
January 25, 2004 - Woke up very stiff and a little sore. Started day by reviewing CST program development tips from CST book and forums. At my GFs place I have limited headroom, but at my own place I have plenty. Decided to divide basic exercises into those I could do at her place and those I couldn't. Some moves I like so much they get a place on both lists. Will do 2 x 5-8 reps of either group as opportunities arise until I can set a schedule.
Group I (for my place/gym/outdoors): Positions, Snatch, Outward Pendulum, Inward Pendulum, F/B Pendulum, Bottom-Up Press, Armpit Cast, and Shield Cast.
Group II (for GFs place): Positions, Swings, Cleans, Pre-Swing Cleans, Wrist Cast, Armpit Cast, Shield Cast... might add Parry Cast later.
Workout: CST Group I, 2 x 5, RPE 6, grip *starting* to tire. Need to groove form better. Kept volume low so I could return to martial arts practice in the evening.
Evening: Martial Arts workout.
Warmup: 15 minutes of running, calisthenics, grappling movement drills, and stretching. Some of the movements were very difficult, so I eased off and did what I could. Elliptical trainer did not prepare me for this type of work! Had the most trouble with 360s and shrimping.
Technique Class: Drills on BJJ methods for taking back of turtled opponent. Very dynamic, but not too taxing.
Open Class: Grappled 10 minutes, took 10 minute breather, grappled 10 minutes and took breather, then did SJ & PNF.
Overall: Felt great, but can really feel the extra bulk, though skill hasn't deteriorated as much as expected. I need to find time to get this in 2-3x weekly. Will have to compromise with GF by taking her Swing Dancing at least 1x weekly, another workout. :)
01-29-2004, 03:42 PM
January 26, 2004 - Slept in too late for usual workout - BAD JASON!
Very busy day, got some SJ & PNF in, but that's about it.
January 27, 2004 - Overslept again, started day with SJ & PNF.
Got CST tape from Post Office where it has been waiting for 2 weeks (my thanks to Nikolay for tracking it!). Went to martial arts classes again.
Warmup: 15 minutes of running, calisthenics, grappling movement drills, and stretching. Was able to keep up with most of warmups, though still somewhat difficult. Need to work shrimping and 360s on my own time.
Technique Class: Review drills; paired up and worked all moves we could remember from top and bottom of guard, mount, and side mount. Did better than expected, though very rusty. Learned new version of elbow escape from mount - very cool!!
Open Class: Grappled most of the hour with occasional 1-5 minute breaks. Started with 10 minutes against biggest guy there and worked my way down as I tired. Wind was much better, and I performed much better overall than my last session.
Escrima Class: Warmups are grip, wrist, and shoulder intensive, for mobility and endurance. In the past these were pretty tough, but I had little trouble this time. Spent the next hour working 2,3,4,5,and 6 count, plus chaining them, then spent last 30 minutes working a 1 for 1 sparring drill blocking attacks on the right and parrying attacks on the left. Whew! Good mental and physical coordination drill! Getting pretty tired after 4 or more hours on the mat.
January 28, 2004: Slow-starter... abbreviated morning workout.
Morning: AAMRC: 3 x 14, RPE 4, not enough time for all 5 sets.
Cooldown with a little SJ & PNF
**WEIGHED IN: 212 lbs., I already dropped 10 lbs! Sweet! Was thinking so, as I regained another notch on belt recently... but cool to confirm. :D
Have classified my various workouts into a table so I can try to organize some sort of weekly routine:
1. AAMRC Warmup / HIIT / SJ & PNF
2. AAMRC 5 x reps / SJ & PNF
3. Pilates - 20 min or 60 min session with GF
4. GTB / Bodyflow - no structure yet, just playing with it all so far
5. Martial Arts - Warmups, Grappling, Striking, Weapons, for 1-4 hours.
6. CST - Group I or II, 2 x 8 reps, will up this very soon
7. SJ & PNF - General or specific, depending on what body says
8. Swing Dancing with GF - got to strut it, ya know.
Will work with this table to figure out a decent schedule to accommodate my needs. Will take 1/2 day or full day off as needed. I figure the variety will help prevent overtraining and keep things interesting while I evolve. My main concerns now are Fat Loss, Mobility, Strength Endurance, Wind Endurance, Injury Prevention, Coordination, and Skill Development.
Evening: Watched CST Tape and compared to book. Grabbed ClubBells!
Group II: 2 x 8, RPE 7.5 due to Wrist Cast frying my grip at the end.
Need to clear head a little better with Shield Cast, Armpit Cast and Clean to Chest Park were okay, and the rest was easy! Seeing tape really helped my breathing and coordination of the movements.
I think I will play with this type of volume 2 or 3 more times, then increase volume. I am not sure what progression to adopt yet, and have to groove these skills a bit more before I try out the rest. In 1 or 2 weeks I expect to have a program ready for me to start in earnest as I complete my HIIT protocol, which I have to jump back on tomorrow to make up for these last few days of sleeping in. :roll:
01-30-2004, 08:43 PM
January 29, 2004 - Easy day!!
Finished posting training logs online, did some SJ & PNF.
January 30, 2004 - Working hard, then doing more than expected...
Warmup: AAMRC: 22 reps, RPE 5 - This was a little easier than expected!
Taku's HIIT: 0.92 miles in 19:50 - yeah!, RPE 9, took 30 secs to walk off shaking
Cooldown: SJ & PNF - worked head to toe - didn't stiffen up later!
Noticed some odd tension here and there during AAMRC & HIIT. Lots of knee crepitus too, but everything still feels solid and works right.
CST Group II: 2x8 - Shield Cast, Armpit Cast, Pre-Swing Clean to Chest park, F/B Pendulums, Clean to Chest Park, Swings; 4 x 8 Wrist Cast
RPE 5 - Grip started to soften early on, then came back strong by the time I reached the Wrist Casts, prompting the 2 extra sets.
Technical notes: Shield Cast - Rt hand needs to clear head and shoulder better; Armpit Cast okay but a little wobbly on the catch; All yields to Chest Park need to be controlled a bit better; Pends & Swings were easy.
Can really feel my grip endurance and raw strength starting to adapt... I will need to increase volume soon, and not choke up as much. Not sure if I should increase volume by adding full sets or if I should add sets but drop reps per set. I'm also uncertain about how to set my rest times between sets. I've been using 60-90 seconds between sets (when doing doubles), but that seems a bit long. I figure 2 more sessions and it will be time to increase the work and decrease the rest.
02-02-2004, 11:10 AM
January 31, 2004 - Day off with GF now that she's back from trip.
February 1, 2004 - Back to the Grind!
Warmup: AAMRC: 22 reps - RPE 4, though pushups were a little hard
Taku's HIIT: 0.97 miles in 20:50, RPE 9, felt great though tiring
Cooldown: Walked off shakes in 35 secs, then did SJ & PNF head to toe
Height 5'10" Weight 214 lbs
Neck 17" Shoulders 49.5"
Chest 42" Navel 43.75"
Biceps L 13.5" R 13" Forearms L 12" R 11.5"
Thighs L 24.75" R 25.25" Calves L 14.5" R 14.75"
Pilates - 60 minutes, RPE 6, still have a little difficulty with form
Shovel Lifts & Pushes - 100s of reps with varying snow loads, RPE 7
Skipped ClubBells after Shovel workout. Hamstrings were a bit tight during Pilates, will have to keep working on them.
02-03-2004, 11:19 AM
February 2, 2004 - felt a bit off today...
Morning: AAMRC: 4x14, RPE 6, cut short 1 set for lack of time
Cooldown: SJ & PNF Hips, knees, and ankles
Evening: CST Group I: Snatch, Bottom-Up Press, Inward Pendulum, Outward Pendulum, F/B Pendulum, Swings (high)... 2x8, RPE 8 due to grip frying early, especially right side.
Felt a bit uncoordinated and wobbly from start, and went downhill from there. Focused on proper form and stopped to reset grips when needed, but still cut it short. Was hoping to get some grinds in, but not the way my grips were feeling. I may need to simplify my routines and really focus on a few simpler moves until I have built up grip strength endurance. Will think about this and fish for suggestions.
02-06-2004, 03:47 PM
February 3, 2004 - Stickfighting day
Open Class: SJ Warmup for 5 mins, then 20 mins technical grappling, working Top/Bottom guard, T/B side mount - need to get more technical coaching and resharpen skills.
Warmups: Usual grip and flexibility work for arms & shoulders felt pretty good, though Rt forearm was getting tense during "spider climbs".
Worked Kadina de Mano: variations of parry/check drills, with simultaneous check & punch, then 4-count flowing drill, then chaining Lt & Rt sides, all with and without footwork.
Softstick Sparring with protective gear: 2 matches for 5 mins each against senior student - 1st match Rt-handed and defensive, had some difficulty with high left incoming attacks but had great success with feints and counterattacks. 2nd match Lt-handed with balanced Off/Def and more mobility, worked to jam opponent's attacking arm and force him to defend, landed far more shots than I took, but had to sacrifice good form to use deception and unusual combos, so had speed and accuracy but little real power. * NO WELTS YET* :wink:
February 4, 2004: Woke up a little stiff, took day off and did some SJ.
I noticed that my right arm had muscle twitches all day and evening. Felt like tricep, but very odd. Neck was a bit tight too.
February 5, 2004: Midweek day off work!
Morning: Woke up stiff with tension pockets all over body. Did SJ & PNF before morning workout.
Warmup: AAMRC 24 reps, RPE 5
Takus' HIIT: 0.72 miles in 15:50, RPE 10, stopped at end of Phase II due to feeling crappy... didn't get leg shakes at all... not sure what's up.
Cooldown: SJ & PNF back, legs, hips, etc. - can feel lots of tension in shoulders too, they are riding up a lot - I need to stop neglecting this.
Had massage at 2:00, with bulk of work on mid and lower back, then working right soas muscle to loosen hip to turn out more. Worked neck tension out, and stopped twitching in Rt arm plus allowed shoulders to drop down to where they should be. Learned a new PNF stretch to work on right hip, will start working with it.
Technique class: Warmups were tough at first, as we did lots of Bear Walks, but I was okay with everything else thanks to AAMRC workouts. Reviewed methods for passing the guard, then learned 2 new methods and relearned an older method that I haven't tried for a while. Loads of fun!
Open Class: Grappled senior student for 10 minutes before getting tired... had to play defensive 75% of the time... used my extra fat weight to advantage a few times to slow him down and catch breath. Took a breather, then grappled another senior student for 10 minutes with much more success. Felt surprisingly good, my breath had recovered very well, perhaps due to HIIT training. Finished session with 20 mins of point sparring, allowing leg kicks, clinches, and combinations. Felt kind of slow and was not very coordinated with kicks. Had hard time using old deceptive tactics as opponent was quick enough to react to most tactics, and he played pretty aggressively. I am very happy we weren't going full contact. Will have to work on this aspect of game once I have GPP more fully in hand. Cooled down with SJ and PNF to prevent cramping.
Introduced some training partners to CBs and challenged them to watch my progress over next few months. I will have to be diligent to make sure that they don't miss the progress I expect to make. I am looking forward to checking boards to see what training suggestions I get on Program Design boards.
02-09-2004, 01:44 PM
February 6, 2004 - Recovery Day
Woke up stiff & a little sore - my body still has some adapting to do before I can go back to my old level of MMA training!
Did some SJ & PNF during the day to loosen up.
February 7, 2004 - Slow-starting day, still a bit stiff & sore.
Evening: Took GF swing dancing for about 3 hours and got a good sweat going! Not really a workout, but it sure felt good!
February 8, 2004 - Last day of this program!
Warmup: AAMRC: 24 reps, RPE 5
Taku's HIIT: 1 mile in 20:50, RPE 10, HIT GOAL!! SWEET!
Cooldown: 30 secs to walk off leg shakes, then SJ & PNF
Evening: Skipped MMA session to celebrate completion of initial program and study CST tape a few times before launching my next program. Will start next program with new measurements as new baseline, and new pictures.
By end of next program, I should have GPP well in hand, and I will be able to raise my sights a bit. I look forward to sharing my progress with the Tribe!
Powered by vBulletin™ Version 4.0.7 Copyright © 2013 vBulletin Solutions, Inc. All rights reserved.