Weightlifting thread

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Re: Weightlifting thread

Post by Afro_Vacancy » 8 months ago

I just had surgery so I cannot left weights for six to weight weeks, following which I'll have to start over with very light weights.

In the meantime, I'll try and stick to reduced calorie consumption with less added sugar (which is difficult for me), and I might start getting massages.

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Re: Weightlifting thread

Post by kj6723 » 8 months ago

Rudiger wrote:
8 months ago
Whenever I read other people's workouts I feel like I don't know what's going on, but thanks for posting all of it.

You're in great shape so clearly you know what you're doing but for example, I'd never start off jogging or with such a long period of cardio before heavy lifting because well, energy, and maybe you're fit enough that 30mins of jogging wouldn't dent your energy but I just don't understand the benefit of it, and then box jumps, uhm... huh? At this point of the workout? Then the 4 warm up sets man, haha I don't get it! Sorry!

Maybe I'm so unfit but I couldn't do such a gradual build up to lifting closer to my maximum, so for example with incline db press my 1RM is about 40kg (I've never actually tried, but I'm comfortable for 10-12 reps at 30kg and at 35kg could do several good form reps, so probably more than 40kg is 1RM) so if I haven't done my chest at all, I'd do 1 set with 20kg dumbbells and maybe 15 reps. Then pushups, possibly some scapula work, and I'm going at least 30kg if not my ideal target of 35kg and pushing for 8 reps (usually failure).

That's like, straight in to it, in comparison, If I took 4 warm up sets, and then a few lighter sets, and by my 7th set I'm finally at 35kg, I really doubt I could comfortably do the 7-8 reps I'd be aiming for. I guess I also don't understand the importance of doing it this way, for just one exercise, when normally I'd go through 3-4 chest exercises like this pretty quickly.

But I've been spending 2 hours in the gym recently, I have been doing my normal splits of Chest/Triceps, Back/Biceps and Legs/Shoulders, but I do more of a warm up, I do HIIT between splits (so 3 sets of Chest, then 15mins of intense cardio and then Triceps) and after 2nd muscle I do 20mins or so of kettle bells, some plank and kettle bell russian twists, finished by ab crunch machine. Then I'll do 10mins of swimming but anyone who starts swimming after a long time out will know- it's just simply not possible to just start off again and treat this as proper cardio. I can only do 1 length at a time, and at first I was taking like 2min rests, now I don't need much of a rest between lengths so probably soon I could break that barrier of having to stop, and at least doing 2 lengths in a row.

Then 10mins steam room and 5mins sauna, I had no idea how many calories this can burn at the end of a workout. The whole aim of this new workout is to cut body fat by the way.

However I've lost practically any weight at all in 2 weeks. I know it's tough to lose weight but I'm disappointed because I normally lose weight easily when I put my mind to it, and I've gone from having a very poor diet (Domino's 3 times a week, other takeaways, subway, just constant takeaway food and sugary drinks too) to eating plain chicken and vegetables daily, and less calories too, but not losing much weight at all.

So I'm going to put more focus on cardio now, and not just swimming because it's not burning enough calories, but back to running too. Instead of 6 days of lifting, I'm doing 3 full body workouts and 2-3 days of just cardio and core (of which I haven't figure out exactly what yet but running, bike, ski erg machine, then kettle bells and core).

But here's the fairly simple weight lifting aspect for each day:

1 set of each, 4 reps
Monday
Chest - Bench Press
Back- BB Row
Shoulder- Rear Delt DB lift
Legs- Leg curl
Biceps- Decline hammer curl
Triceps- Dips

Wed
Legs- Squat
Biceps- BB curl
Chest- Downward cable crossover
Back- DB Rows
Triceps- Kickbacks
Shoulders- Lateral raise 1.5

Fri
Back- Deadlift
Shoulders- Overhead press
Legs- Leg press
Triceps- Pushdown
Chest- db decline fly
Biceps- 1 arm cable pull
I only just wrote this up so it's likely to change, but for me that's kind of exciting to try such a simple routine. I'm normally looking at hammering each angle of each muscle throughout the week
I would've thought the same thing concerning the amount I'm able to lift following cardio, but I've actually found my numbers are barely different between when I start with a hard cardio session and when I just do a 5-10 min warmup. After my cardio I also walk for a few minutes, and then stretch out some, so there's some recovery time between activities. On the weekends I also take a pre workout drink before or during my cardio so that it kicks in as I'm finishing up and switching to the lifting, which also helps with getting a second wind(I don't do this when I workout at night during the work week because I've found the pre workout can keep me up late). Doing hard cardio after a heavy lifting session, particularly on leg day is generally unappealing to me....I've tried both before and after, and doing the cardio before is definitely where I thrive. Different things work for different people though

My first couple warmup sets are extremely light, like just the bar or not even half of the weight I'm going to be using when working to failure....kind of just helps with getting used to the motion and pumping some blood to the muscles specific to that exercise. The next warmup set or two is generally a bit heavier, to put some tension on those muscles and get them ready for the heavier weight, but still not going to failure. And if I'm switching to an exercise targeting completely different muscle groups I like to repeat the process. I've found this works well for me. Also adds a few more minutes so if someone is looking to just get in and get out of the gym it's completely understandable they wouldn't want to bother with all that.

I'll be interested to hear how your full body routine works out. It crosses my mind sometimes to try it out, but right now I'm really enjoying hitting the muscles, particularly my legs, in high volume.

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Re: Weightlifting thread

Post by Baldingat20 » 8 months ago

Admin wrote:
8 months ago
I understand your lack of motivation, I'm now eager to work out because even though I go twice a week, the results compound with the other advantages (height, hair, Edward Norton ressemblance :p) I have going for me.

Otherwise I probably wouldn't bother, well I didn't bother, and I would vocally state why on HairlossTalk as most members here will remember. "I will never work out, it's pointless!" Ah well, I could never do without now.

I’ve been going twice a week for about 3-4 years and it’s actually been a very good experience. Some people might think from twice a week you would see no gains but that’s not the case. I was always a super skinny kid and almost unhealthy looking. I’m still a very thin guy , but I actually look pretty good without a shirt on now. It’s not anything that’s enough to make me go from unattractive to attractive but it’s a nice halo .ive been meaning to start getting more serious with weight lifting , but even for people who only want to do twice a week you can see meaningful gains if you eat decent and work out a little bit each week. The best is for people who have never worked out in their life ... the first month after working out you will feel great ( happened to me) it was like all of a sudden my arms got bigger lol from doing a few bicep curls.

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Re: Weightlifting thread

Post by Afro_Vacancy » 8 months ago

Motivation isn't a just a switch that one can flip on and off. It can be high or low to begin with, and it can ebb and flow over time, both due to a person's nature and due to external events in a person's life.

For example, I received some excellent news on Tuesday, and that's made me more productive than normal in the past couple days. I have more hope for the future right now. Conversely, I think that some may lose motivation if they encounter failure after failure.

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Re: Weightlifting thread

Post by JasonStatham » 8 months ago

Baldingat20 wrote:
8 months ago
I’ve been going twice a week for about 3-4 years and it’s actually been a very good experience. Some people might think from twice a week you would see no gains but that’s not the case. I was always a super skinny kid and almost unhealthy looking. I’m still a very thin guy , but I actually look pretty good without a shirt on now. It’s not anything that’s enough to make me go from unattractive to attractive but it’s a nice halo .ive been meaning to start getting more serious with weight lifting , but even for people who only want to do twice a week you can see meaningful gains if you eat decent and work out a little bit each week. The best is for people who have never worked out in their life ... the first month after working out you will feel great ( happened to me) it was like all of a sudden my arms got bigger lol from doing a few bicep curls.
Twice a week isn't that bad. It's more than most people do anyway. And lifting weights isn't only just for "looking good", for me when I did it, I had always a better and clear mind when walking out of the GYM. And for newbies, the first 6-12 months are quite nice because you see very fast changes like you said. A guy that is in the GYM for 5 years, is more or less just keeping his body but not gaining more.

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Re: Weightlifting thread

Post by Rudiger » 6 months ago

So @kj6723 my full body workout review- I highly recommend it. More than German Volume Training.

However, there is a few things to consider here-

I've been trying to do full body for about 6 weeks, however I had a really bad back at one point (turned out not to be serious luckily and isn't troubling me over a month later), I generally had some motivation issues, and for the last nearly 3 weeks I've had a mind numbing cold. It's actually from stopping smoking completely for the first time in over a dozen years (I should probably write in the smoking thread actually).

So basically- I've been a lazy shit. Compared to the me who got minimum 4 decent workouts a week, up to 6, doing splits.

With that taken in to consideration, that half of these 6 weeks I've done only 3 work outs max (although that's all I am for), and a few of them I only did 1 day (lol) as well as a week off, I still feel and can see some definition, despite being a lazy bastard.

So that's quite amazing. In particular I can feel my triceps and shoulders/traps, the upper part of my chest and my moobs are pretty damn tense even resting, so with lower body fat I'd probably look pretty defined with good muscle separation. Biceps I'm not quite as convinced on but no losses there, and with the more rounded front delts my biceps do give a more visual appeal at least. Legs I don't really care as much about but the improvement has been similarly impressive to shoulders, so I'm pretty happy with that as I've never taken the time to notice my legs, now it's hard not to notice how they just feel (aesthetically probably look no different at all really though, but legs do take a lot of work and focus to look aesthetic). And my core feels so much better too, again if I got down to below 15% body fat then it might look very aesthetic, for now I can feel and see in the mirror the upper part of my abs is much improved (not defined though). My lats/back and obliques are noticeably changing as well, lats being like nothing else in the past 2 years for change (an area I thought would never truly improve)

So with minimal effort, very inconsistent focus on diet, this has to be rated very highly. Of course the real proof would come if I could just dedicate myself more, but there's always tomorrow...

I have a lot of friends who quietly swear by full body workouts, but as they don't tend to push their ideas too much I was never convinced why. It was also some YouTubers who also convinced me (Scott Herman mainly, lolol) and I really think there's something to this.

So here's my workout as well- basically to make things interesting I thought up of different supersets and things. I also tried to design a plan that focused on one compound per day (bench day Monday, deadlift Wednesday, although squat along with overhead press as well on Friday) but thought a lot about how to mix going heavy another day on each muscle group, but lighter one of the days with more focus on tension and high reps.

I also wrote previously about how I couldn't imagine doing full body 3 times a week as it's not working each part of each muscle on that day of training, so that's the idea of the supersets. I'm not just doing one exercise per day on each muscle, but not killing myself either.

4 Sets for Everything-
Normally 3-6 reps on the first few exercises for strength, 8-12 rep range on the later exercises.

Monday
Chest - Bench Press
Legs- Leg press
Back- DB Row
Biceps- EZ bar curl
Triceps+shoulders super set:
DB kickbacks + arnold press
lateral raise + tricep pushdown

WEDNESDAY
BACK- deadlift
LEGS- leg curl
CHEST+TRICEPS-
Downw. cable crossover+DB overhead extension
DB decline bench+dips
SHOULDERS+BICEPS-
Cable lateral raise+cable bicep pulls/curls
Decline ham curls+DB rear delt raise

FRIDAY
Legs- Squat
Shoulders- Overhead press
Back+Chest-
T bar row+decline db flys
Lat pulldown+front plate raises
Biceps+Triceps-
Cable rope h.curl+pushdown
Chin ups+Kickbacks

So I have some friends who are quite swole, some are personal trainers, one in particular thought everything about the above was hilariously retarded (and I could tell the others were possibly in agreement with him but being polite).

One guy however is intrigued and is now in his 2nd week out of 6 for trying everything I have outlined above. As he's someone with consistency in diet and workout routine, as well as years of experience, it would be more interesting and conclusive to see what he thinks of it.

But away from my own routine, overall as long as a person is doing full body workouts, I really can't see a better long term solution. It's still fairly early for me in this of course, but I can only really see myself going back to split routines if I tried GVT again
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Re: Weightlifting thread

Post by rclark » 6 months ago

kj6723 wrote:
8 months ago
I would've thought the same thing concerning the amount I'm able to lift following cardio, but I've actually found my numbers are barely different between when I start with a hard cardio session and when I just do a 5-10 min warmup. After my cardio I also walk for a few minutes, and then stretch out some, so there's some recovery time between activities. On the weekends I also take a pre workout drink before or during my cardio so that it kicks in as I'm finishing up and switching to the lifting, which also helps with getting a second wind(I don't do this when I workout at night during the work week because I've found the pre workout can keep me up late). Doing hard cardio after a heavy lifting session, particularly on leg day is generally unappealing to me....I've tried both before and after, and doing the cardio before is definitely where I thrive. Different things work for different people though

My first couple warmup sets are extremely light, like just the bar or not even half of the weight I'm going to be using when working to failure....kind of just helps with getting used to the motion and pumping some blood to the muscles specific to that exercise. The next warmup set or two is generally a bit heavier, to put some tension on those muscles and get them ready for the heavier weight, but still not going to failure. And if I'm switching to an exercise targeting completely different muscle groups I like to repeat the process. I've found this works well for me. Also adds a few more minutes so if someone is looking to just get in and get out of the gym it's completely understandable they wouldn't want to bother with all that.

I'll be interested to hear how your full body routine works out. It crosses my mind sometimes to try it out, but right now I'm really enjoying hitting the muscles, particularly my legs, in high volume.
What are you doing these days to stay in shape?

I definitely need to get my fat ass to the gym. It's cold outside, and it's hard
to motivate myself (lame excuse, I know).

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Re: Weightlifting thread

Post by kj6723 » 6 months ago

Currently I'm doing way more cardio and I've cut my main lifting down to just 2 days a week, 1 upper body split and 1 leg split, + abs after one of my cardio workouts

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Re: Weightlifting thread

Post by Rudiger » 5 months ago

kj6723 wrote:
6 months ago
Currently I'm doing way more cardio and I've cut my main lifting down to just 2 days a week, 1 upper body split and 1 leg split, + abs after one of my cardio workouts
I finally started doing cardio, and I mean literally as in one day of it yesterday (today was full body workout).

I did-

10mins row machine
4 sets of 4 kettlebell exercises (15mins)
40mins exercise bike
15mins swimming

(really unfit with swimming, so 1 length and then stop, I'm so far off being able to swim continuously)

And I need to add core work at the end (before changing for swimming) but I was just too fucked after the bike.

Is your cardio changing between exercises a lot or anything? I thought mine was pretty simple but when written out I guess it is a little bit complex.
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Re: Weightlifting thread

Post by kj6723 » 5 months ago

Rudiger wrote:
5 months ago
I finally started doing cardio, and I mean literally as in one day of it yesterday (today was full body workout).

I did-

10mins row machine
4 sets of 4 kettlebell exercises (15mins)
40mins exercise bike
15mins swimming

(really unfit with swimming, so 1 length and then stop, I'm so far off being able to swim continuously)

And I need to add core work at the end (before changing for swimming) but I was just too fucked after the bike.

Is your cardio changing between exercises a lot or anything? I thought mine was pretty simple but when written out I guess it is a little bit complex.
I do interval training on the machines. On the treadmill I warm up with a 5 min jog of gradually increasing speed. Then I do intervals of switching between a slow jog of 5mph and going fast, sometimes with incline. Obviously depending on how much incline I’m using will dictate the speed I am able to maintain for the work iteration. On the bike I do intervals switching between 40 sec lower resistance easier pace/20 sec high resistance all out sprint

I’ve also been doing a 5 mile run at a moderately comfortable pace 1x a week

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Re: Weightlifting thread

Post by rclark » 5 months ago

DerPapillus wrote:
11 months ago


Tried many different workout-regimes throughout the years, but for me this is
what works;

- Always 3 days workout, and 1 day off.
- Day 1; Back and biceps (pull)
- Day 2; Chest and triceps, and front shoulders (push)
- Day 3; Legs (deadlift) and shoulders (pull)
- DAY OFF
- Day 1; Bach and biceps, and back shoulders (pull)
- Day 2; Shoulders and triceps, and upper chest (push)
- Day 3; Legs (squat) and abs

I always start the workouts in the written order also ie the big muscle groups-exercises, for ex day 2;
1. Incline barbell bench press (2 sets warm up, 3 ''working'' sets)
2. Military dumbell press (3 working sets)
3. Dips (3 working sets)
4. Flies on bench (4 working drop-sets)
5. Tricep push-down cable (front tricep) (3 working sets)
6. Tricep bench dips (back tricep) (3 working sets)
That's a really good workout regimen. Are you as motivated when weather is bad
outside (do you even do it at a gym?)

If I might ask, can an older guy do a similar workout? (someone in their fifties)

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Re: Weightlifting thread

Post by DerPapillus » 5 months ago

rclark wrote:
5 months ago
That's a really good workout regimen. Are you as motivated when weather is bad
outside (do you even do it at a gym?)

If I might ask, can an older guy do a similar workout?
Thank you!

It's interesting that you mention impact of weather on ones mood as I have indeed come
to peace with the fact that my mood often takes a hit when autumn/winter comes.

This is however not something that is impossible to deal with;
you could f ex supplement with vitD3 (check that out by the way) as this hormone (yes hormone)
is a very important regulator of several hormonal synthesis pathways which have cholesterol
as its primary substrate. Like testosterone. Also, it's extra positive if you take vitD3 with
magnesium which works as a cofactor for many synthesis enzymes aswell.

Regarding the workout, I can not see the reason for why an ''older'' guy should not be able
to do similar workouts in a sustainable and healthy way. This is of course if all other things
are normal, health being the most important.
A few tips if I might;
- It's important not to set the bar too high, especially in the beginning. This will also keep
the motivation in the beginning as progress comes more easily.
- Be sure to compete with yourself! Your limit is your limit. Keep focus on having good posture,
and exercise with the weights that are heavy for you. Do as much as you can do. You can not
do more after all. Not in a sustainable way anyway.
- You could also split the workout regime into 2 days on, 1 day off for starters, or in periods
where focus must be elsewhere. That looks like this;

Day1: Legs (squat) and abs
Day2: Back and biceps (pull)
DAY OFF
Day3: Chest, front shoulders and tricep (push)
Day4: Legs (deadlift) and shoulders (mid/rear) (pull)
DAY OFF
Day5: Back, rear shoulders and biceps (pull)
Day6: Shoulders (frontal/mid), upper chest and tricep (push)
DAY OFF

Pauses between sets are 2mins.
Big (first exercises) are 4-5 sets. Smaller exercises 2-3 sets. Workout shouldn't
take more than 50mins, 1h tops. But don't let that be an obsession.

This keeps motivation off, and you get a full body workout inside off three days with good
volume too.

I believe anyone with good health can do this, and have progress relative to themselves.
Start easy, and keep on going. Health is what matters most in the end.

Cheers
''I have hope for life man'' - buckthorn, 2018

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Re: Weightlifting thread

Post by koolaidshade » 3 months ago

JasonStatham wrote:
8 months ago
Twice a week isn't that bad. It's more than most people do anyway. And lifting weights isn't only just for "looking good", for me when I did it, I had always a better and clear mind when walking out of the GYM. And for newbies, the first 6-12 months are quite nice because you see very fast changes like you said. A guy that is in the GYM for 5 years, is more or less just keeping his body but not gaining more.
who is that instagram baddie in your profile pic?

i've been gymcelling since 2009, but nowadays i'm just trying to stay lean and couldn't care less about gaining any more muscle. basically look fit but not too much of a tryhard gymcel

a body like this:
Image
Image

is more important than most bodybuilding miscer's dream body

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Re: Weightlifting thread

Post by JasonStatham » 3 months ago

koolaidshade wrote:
3 months ago
who is that instagram baddie in your profile pic?

i've been gymcelling since 2009, but nowadays i'm just trying to stay lean and couldn't care less about gaining any more muscle. basically look fit but not too much of a tryhard gymcel

a body like this:
Image
Image

is more important than most bodybuilding miscer's dream body
I have exactly the same mindset. I'm working on getting the body from your first pic.

No need to get a jacked body. The guys I see in the GYM that aren't good looking but do have an insane body, their girlfriends are just "meh".

The guys with a nice Chad face AND an insane body, yes they have the 9s and 10s. But in my observation, you can't make up for serious flaws you have with a GYM obsession but still having a body like in picture 1 is very important and enough.

Ohh and my profil Pic is just some mediterranean guy with thick hair I found.

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Re: Weightlifting thread

Post by Rudiger » 3 months ago

JasonStatham wrote:
3 months ago
I have exactly the same mindset. I'm working on getting the body from your first pic.

No need to get a jacked body. The guys I see in the GYM that aren't good looking but do have an insane body, their girlfriends are just "meh".

The guys with a nice Chad face AND an insane body, yes they have the 9s and 10s. But in my observation, you can't make up for serious flaws you have with a GYM obsession but still having a body like in picture 1 is very important and enough.

Ohh and my profil Pic is just some mediterranean guy with thick hair I found.
Wait what, the Chad's with great faces have better looking girlfriends than the potato faces?! Get outta town.

Without their insane bodies those guys "meh" girlfriends might be non-existent girlfriends.
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