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ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACAD
1
DayExercises
Week 1 12/11
Week 2 12/18
Argentina
Week 3 1/15
Week 4 1/22
Week 5 1/29
Week 6
Week 7 2/19
Week 8
Week 9/LA
Week 9
Week 10
Week 11 (3/26)
Week 12
Week 13
Week 14 (4/19)
Week 15
Week 16
Week 17
Week 18
Beach!NeverGiveUpTherewegohunny
2
1Chest 2.4mi 4001.4mi 2401.9mi 3103.5mi 5601.5mi 2602.6mi 4400.7mi 1201.3mi 230
3
Flat Bench Press 4x8(wrist)(wrist)
1x10@135 2x8@185
4x8@1854x8@185
3x8@190 1x8@195
4x8@1904x8@190
2x8@190 2x8@195 (spot)
2x8@190 2x8@195
4x8@1904x8@1954x8@1954x8@1954x7@2004x8@2004x8@1904x8@195
4x15@155
4x15@155
2x8@200 2x9@200
1x8@185 3x8@200
1x8@185 3x8@205
1x9@185 3x8@205
1x9@195 3x8@205
4x8@2054x8@205
4
Inclined Dumbbell Press 4x8
4x8@454x8@45
2x8@50 2x8@55
4x8@50
2x8@50 2x10@50
4x8@554x8@554x8@554x9@604x8@65
4x8@65 (fail)
4x8@65
2x8@65 2x8@70
2x8@65 2x8@70
2x7@70 2x8@65
2x8@65 2x8@70
4x8@704x8@704x8@70
4x15@52.5
2x15@50 2x15@55
4x8@70
3x8@70 1x8@75
2x8@70 2x8@75
4x8@754x8@754x8@754x9@75
5
Inclined Dumbbell Fly 4x12
2x8@25 2x12@20
3x12@20 1x12@25
4x12@304x12@254x14@253x12@30
1x10@35 3x12@25
2x15@25 2x12@30
4x12@304x12@304x12@304x12@30
4x12@35 (ouch)
4x12@35
1x12@35 3x12@30
3x12@30 1x12@35
2x12@30 2x12@35
2x12@30 3x12@35
4x14@354x20@254x20@25
3x9@40 1x9@35
4x12@354x12@354x12@354x12@354x12@35
6
Cable crossover 3x153x15@40
2x15@50 1x15@45
3x15@55
3x15@30 (cybex)
1x15@45 2x15@50
3x15@50
2x15@50 1x15@55
1x15@50 2x15@55
3x15@553x16@553x15@553x15@553x15@603x15@603x15@603x15@653x15@653x15@653x15@653x25@503x25@453x15@703x15@703x15@703x15@702x15@703x15@703x15@70
7
Decline Press 3x12
3x20 (subinclpush-ups)
3x20 (subinclpush-ups)
1x12@135 1x8@185 1x12@155
1x12@155 2x12@160
3x11@165
3x12@160
3x11@160
3x12@160
3x12@160
3x12@165
3x12@160
3x12@165
3x12@165
3x12@165
3x12@165
3x12@170
2x12@170 1x12@175
3x12@170
3x20@120
3x20@120
2x12@175 1x10@155
3x12@165
3x12@165
3x12@165
3x10@185
3x12@175
8
Pec dec 3x15
3x15@190 (failed)
3x15@180
3x15@180
3x15@180
3x15@180
3x15@180
3x15@185
3x15@185
3x15@185
3x15@190
3x15@190
3x15@190
3x15@190
3x15@190
3x15@190
3x15@195
3x15@195
3x15@200
3x15@200
3x25@150
3x25@155
3x15@205
3x15@205
3x15@210
3x15@210
3x15@210
3x15@210
9
Push Ups 3x152x15
2x10@145 chest press
3x152x152x153x143x7@1603x15@153x153x153x153x153x152x153x123x153x153x153x153x151x153x153x151x15
10
2Shoulders3.2mi 5303.1mi 5201.2mi 2001.4mi 2202.2mi 3601.2mi 2002.6mi 4201.1mi 220
11
Standing barbell press 4x9
4x8@954x8@95
2x8@105 2x8@95
2x8@95 2x8@100
4x8@1004x8@954x9@954x9@954x9@1054x9@1054x9@1104x9@1104x8@1154x8@115
2x8@115 2x8@120
4x8@1204x8@1204x8@1204x15@904x15@904x9@1254x9@1254x8@125
4x10@115
4x9@120
4x10@115
12
Dumbbell lat raises 4x14
1x12@20 3x12@15
2x14@15 2x12@15
4x14@15
4x14@15 (ouch)
2x14@15 2x14@12
4x14@154x14@154x14@154x15@154x14@204x14@20
4x14@20 (ouch)
4x14@204x14@204x14@204x14@204x14@204x12@254x22@154x22@154x13@254x14@254x15@254x15@254x15@254x15@25
13
Seat dumbbell shldr press 4x10
1x10@30 1x10@35 2x10@30
4x10@30
2x10@30 2x10@35
4x10@35
3x10@35 1x10@30
1x10@30 3x10@35
4x10@354x10@35
2x10@35 2x10@40
2x10@35 2x10@40
4x10@354x10@404x10@404x10@40
2x10@40 2x10@45
4x10@404x10@454x10@454x20@254x18@304x10@454x10@454x10@454x10@454x10@45
2x10@45 2x10@50
14
Dumbbell front raise 4x10/arm
3x10@15
2x10@15 1x10@20
3x10@15
2x10@15 2x10@20
4x10@204x10@204x10@204x10@204x10@204x10@204x10@20
2x10@20 2x10@25
4x10@254x10@254x10@253x10@25
3x10@25 1x10@30
4x10@254x18@203x18@204x10@254x10@304x10@304x10@302x10@304x10@30
15
Rear delt flys 4x12
2x12@115 2x12@120
2x12@110 2x12@100
(Machine)
2x12@110 2x12@100
2x12@100 2x12@105
2x12@105 2x12@110
3x12@110 1x12@115
2x12@115 2x12@120
2x13@120
4x12@125
4x12@125
4x12@120
2x12@125 2x12@130
2x12@130 2x12@135
4x12@135
4x12@135
3x12@135
4x12@140
4x12@140
4x22@105
4x22@105
4x12@140
2x12@140 2x12@150
4x12@1454x12@1454x14@1454x14@145
16
EZ bar upright rows 4x104x8@754x10@754x10@754x10@803x10@753x10@804x10@804x10@804x10@804x10@803x10@804x10@854x10@854x10@854x10@904x10@904x10@904x10@904x18@654x18@654x10@954x10@954x10@954x10@954x12@853x12@85
17
Shoulder shrugs 3x153x15@703x15@703x15@703x15@753x16@703x15@753x15@753x15@753x15@753x15@753x15@803x16@803x16@803x16@803x15@803x15@853x15@853x25@653x25@653x15@853x15@853x16@853x17@853x18@853x15@85
18
3Legs2.1mi 3201mi 1601.4mi 2402.2mi 360
19
Squats 4x9
1x8@185 2x8@155
4x8@1554x9@1554x9@1554x9@1604x9@1604x9@1604x9@1604x9@165
2x9@165 2x9@175
4x9@1754x9@175
2x9@175 2x9@180
2x9@180 2x8@185
4x8@1854x9@1854x9@1854x8@2054x9@195
2x9@205 2x8@215
4x9@2154x9@2154x8@2154x8@225
4x10@215
20
Leg press 4x12
2x12@190 2x12@200
1x12@200 3x12@190
4x12@190
4x12@190
4x12@190
4x12@195
4x12@195
4x13@195
4x12@200
4x12@200
2x12@200 2x12@205
4x12@205
4x12@205
4x12@210
3x12@210
2x12@210 2x12@220
4x12@220
4x12@220
4x12@220
4x12@225
4x12@225
4x12@225
2x12@225 2x12@235
4x12@235
4x12@235
21
Hack squat machine 4x10
4x8@135 (smith)
4x8@135 (smith)
1x10@135 3x10@155
4x8@145 (ouch)
4x8@135
4x10@135
4x10@135
4x10@135
4x10@140
4x10@140
4x10@145
4x10@145
4x10@145
2x10@150 2x10@155
4x10@155
2x10@155 2x10@160
4x10@160
4x10@160
4x10@165
4x10@165
2x10@165 2x10@175
4x10@175
4x10@175
4x10@175
22
Leg extension 3x15
2x12@145 1x12@130
3x15@120
3x15@120
3x15@120
3x15@120
3x15@125
3x15@125
3x15@125
3x15@130
3x15@130
3x15@130
3x15@135
3x15@135
3x15@135
3x15@140
3x15@140
3x15@140
3x15@140
3x15@140
3x15@145 (ouch)
3x15@145
3x15@145
3x15@145
3x15@145
23
Hamstring curl 3x153x15@130
3x15@130
3x15@130 (ouch)
3x15@125
3x15@125
3x15@125
3x15@125
1x16@125 2x15@130
3x15@130
3x15@135
3x15@135
3x15@135
3x15@125 (lay)
3x15@125
3x15@135
3x15@140
3x15@145
3x15@150
3x15@145
3x15@145
3x15@150
3x15@150
3x15@150
3x15@150
3x15@150
24
Stding calf raises 3x20
1x15@135 2x20@185
3x20@225
3x20@225
3x22@225
3x20@225
3x23@225
2X22@245
3x20@245
3x20@245
3x20@245
3x20@245
3x20@245
3x20@245
3x20@245
3x20@245
3x20@250
3x22@240
3x20@240
3x20@245
3x20@245
3x19@265
3x20@265
3x20@265
3x20@265
25
4Back
2.6 mi 360
2.3mi 3601.5mi 2602.4mi 4101.3mi 2201.2mi 200
26
Bent Over Row: 4x9
2x9@115 2x10@125
4x10@125
4x9@1304x9@1304x9@1304x9@130
4x10@130
4x9@1354x9@1354x9@1354x9@1404x9@140
4x9@140 (cable)
4x10@145
4x10@145
4x9@1454x9@145
4x16@105
4x9@1454x9@1504x9@1504x8@155
4x10@155
4x10@155
27
Wide grip pull up 4x104x12@1404x104x104x104x104x104x103x104x104x104x104x10
4x10 (cable)
4x104x104x104x104x104x104x104x104x104x104x104x10
28
Close grip lat pull 4x122x8
2x12@130 2x12@135
4x12@135
4x12@135
3x12@135 1x12@140
4x12@135
4x12@135
4x10@140
4x12@135
4x12@135
4x12@135
4x12@140
4x12@140
4x12@140
4x12@145
4x12@145
4x12@145
4x20@105
4x12@150
4x12@150
4x12@150
3x12@150
3x12@150
4x12@150
4x14@140)
29
T-bar rows 4x9
1x12@45 3x9@70
2x10@70 2x10@75
4x9@80
2x9@80 2x10@80
4x9@854x9@854x10@854x10@854x10@904x10@904x10@954x10@95
4x10@90 (cable)
4x10@954x10@954x10@954x10@904x18@754x10@954x10@954x10@95
4x10@100
4x10@100
4x10@100
4x10@100
30
Dumbbell rows 3x10
2x10@40 1x10@45
2x10@40 2x10@45
4x12@453x10@503x12@503x12@503x10@553x10@553x10@553x10@553x10@603x10@603x12@503x10@603x12@553x10@603x10@603x18@453x10@653x10@653x10@703x10@703x10@703x10@702x10@75
31
Hyper extension 3x153x15@03x15@53x15@103x15@103x15@153x15@253x15@253x15@253x15@253x15@253x15@303x15@303x15@303x15@303x15@303x16@303x15@303x15@353x15@353x15@353x15@353x15@353x15@35
32
Reverse grip pull down 3x15
3x8@175 (row)
3x8@175 (row)
1x15@120
3x15@120
3x15@120
3x15@125
3x15@125
3x15@125
3x15@130 (ouch)
3x15@130
3x15@130
3x15@130
3x15@130
3x15@130
3x15@130
3x25@95
1x15@130 2x15@135
2x15@135 1x15@140
3x15@140
3x15@140
33
5Arms1.5mi 3501.3mi 2103.3mi 5603.3mi 5201.5mi 2301.2mi 200
34
EZ bar curls 4x12
4x10@65 (wrist)
4x9@65
2x12@70 2x12@65
4x10@65
4x11@65 (stand)
4x11@65 (stand)
4x12@65 4x10@65
4x11@654x12@654x12@654x12@654x12@654x12@70
4x12@70 (ouch)
4x12@70 (cable)
4x12@702x12@70
2x12@65 1x12@70
4x20@504x12@704x10@754x10@754x10@754x10@754x10@754x11@75
35
Seated dumbbell curl 4x104x10@304x10@304x10@304x10@304x10@304x10@354x10@354x10@354x10@354x10@354x10@354x10@40
4x10@40 (ouch)
4x10@404x10@404x10@404x10@454x18@304x10@404x10@404x11@404x11@404x11@404x11@404x10@40
36
Standing hammer curl 4x11
3x10@30 1x10@25
4x10@304x11@304x10@304x10@304x10@304x11@354x11@354x10@354x10@354x10@354x10@404x10@404x10@404x11@404x10@454x10@454x11@454x18@254x11@454x11@454x11@454x12@453x11@454x11@454x11@45
37
Preacher curl machine 3x11
2x10@110 1x10@100
2x10@105 1x10@100
3x10@100
3x10@100
2x10@100 1x10@105
3x10@100
3x11@100
3x11@100
3x10@105
3x10@105
3x10@105
3x10@110
3x10@110
3x12@110
3x10@115
3x10@115
3x10@115
3x18@70
3x10@115
3x10@115
3x11@115
3x11@115
3x10@115
3x12@115
3x12@115
38
Tricep rope pushdown 4x18
4x18@100
4x18@105
4x18@105
4x18@110 (ouch)
4x18@110 (ouch)
4x18@110
4x18@110
4x18@110
4x18@115
4x18@115
4x18@115
4x18@115
4x18@120
4x18@120
4x18@120
4x18@120
4x18@120 (machinepush)
4x18@120
4x25@90
4x18@120
1x18@125 3x18@145
4x18@140
4x18@140
4x18@140 (ouch)
4x18@140
4x18@135
39
Tricep overhead ext 4x15
1x10@70 3x15@50
2x15@55 2x17@65
4x14@654x15@654x15@654x15@704x15@704x15@754x15@754x16@754x15@804x15@80
2x15@80 2x15@85
2x15@804x15@854x14@854x15@854x25@70
2x15@85 2x15@90
3x15@90 1x15@100
3x15@100
4x15@100
3x15@100
4x15@100
4x15@100
40
Skull crushers 3x12
2x10@55 1x10@45
(womp)3x12@453x12@453x12@453x14@453x12@503x12@503x12@503x12@553x12@553x12@553x15@553x12@603x15@553x12@553x20@403x12@653x12@653x12@653x12@653x12@653x12@653x12@65
41
Close grip smith bench 3x12
(pass-wrist)
(pass)(pass)
3x11@155
3x12@145
3x10@160
3x9@1353x8@135
3x12@135
3x12@140
3x12@140
3x12@145
3x12@145
3x12@145
3x12@145
3x20@100
3x12@145
3x12@155
2x10@155
3x12@155
3x12@155
3x12@155
3x12@155
42
43
44
Sourcehttp://gymgeek.com/exercises-routines/best-5-day-split-workout-routine/
45
46
Ab Workout / P90Xhttp://www.spodi.com/public/P90x/
47
48
49
50
#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
55
#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?0.3#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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chest#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
60
#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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shoulder #NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?#NAME?
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