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WORKOUT ROUTINES
Doing 1-6 reps per set is best for increasing strength. Doing 5-12 reps per set is best for building muscle. Doing 10-20 reps per set is best for improving muscular endurance. Which means, for the majority of the people reading this, you’re most likely going to want to do between 5-12 reps per set. This is the rep range used in nearly all of BEST EXERCISES FOR YOUR CHEST, BACK, SHOULDERS, LEGS & ARMS Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises.This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of.WORKOUT FREQUENCY
If you were to train each muscle group just once per week, you would need to do about 12 total sets. Because your weight training frequency is low, you need to get that entire weekly workout volume in during each muscle’s one weekly workout. So, 12 sets for each muscle done once per week = a total weekly volume of 12 sets.CARDIO EXERCISE
The Technical Best Answer: Fasted Morning Cardio. Years ago, the only answer I ever gave to any questions about what time of the day was best for doing cardio exercise is this: first thing in the morning on an empty stomach (before eating/drinking anything). This is what’s commonly referred to as fasted cardio, and the reason it was the onlyDUMBBELL EXERCISES
Day 3: Quads, Hamstrings, Calves. split squats – 4 sets. Romanian deadlifts – 4 sets. lunges – 3 sets. single leg standing calf raises – 5 sets. There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way. DIFFERENT BODY TYPES This isn’t true of course (anyone who eats too much will always gain weight), it’s just the genetics of an ectomorph make it a whole lot harder to reach that point for weight gain to occur, especially when compared to the other different body types. HOW TO DO CARDIO WORKOUTS WHEN WEIGHT TRAINING TO BUILD MUSCLE When a person's primary goal is to build muscle, they often have a secondary goal to lose a little bit of fat and maybe maintain cardiovascular health as well. For this reason, they typically want to keep doing cardio workouts (jog, ride a bike, etc.) in addition to the weight training they're doing to build muscle. The problem of courseLEG PRESS MACHINE
How To Build Big Legs. See, building muscle (in this case, leg muscle) requires a few very specific things. You need to place a certain amount of stress on a muscle, and then gradually increase that stress over time. Meaning, you need to do things (exercises) that cause your muscles to work, and then slowly increase the amount of work (reps WEIGHT LIFTING WORKOUTS FOR WOMEN Most of the weight lifting and workout related emails I get from women sound exactly the same. They tell me how they don't want huge muscles. They don't want to get big and bulky like a guy or like those big female bodybuilders. They just want to be slim and toned with a flat stomach and lean defined muscles inAB DOER REVIEW
The Ab Doer Twist alone will NOT make this happen. All the Abdoer and any similar ab exercise or machine will do is help build and strengthen your abdominal muscles. But you see, that won’t do a damn thing for you if you still have a layer of fat covering them! The truth is, this Ab Doer product isn’t much different than ANY otherab
WORKOUT ROUTINES
Doing 1-6 reps per set is best for increasing strength. Doing 5-12 reps per set is best for building muscle. Doing 10-20 reps per set is best for improving muscular endurance. Which means, for the majority of the people reading this, you’re most likely going to want to do between 5-12 reps per set. This is the rep range used in nearly all of BEST EXERCISES FOR YOUR CHEST, BACK, SHOULDERS, LEGS & ARMS Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises.This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of.WORKOUT FREQUENCY
If you were to train each muscle group just once per week, you would need to do about 12 total sets. Because your weight training frequency is low, you need to get that entire weekly workout volume in during each muscle’s one weekly workout. So, 12 sets for each muscle done once per week = a total weekly volume of 12 sets.CARDIO EXERCISE
The Technical Best Answer: Fasted Morning Cardio. Years ago, the only answer I ever gave to any questions about what time of the day was best for doing cardio exercise is this: first thing in the morning on an empty stomach (before eating/drinking anything). This is what’s commonly referred to as fasted cardio, and the reason it was the onlyDUMBBELL EXERCISES
Day 3: Quads, Hamstrings, Calves. split squats – 4 sets. Romanian deadlifts – 4 sets. lunges – 3 sets. single leg standing calf raises – 5 sets. There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way. DIFFERENT BODY TYPES This isn’t true of course (anyone who eats too much will always gain weight), it’s just the genetics of an ectomorph make it a whole lot harder to reach that point for weight gain to occur, especially when compared to the other different body types. HOW TO DO CARDIO WORKOUTS WHEN WEIGHT TRAINING TO BUILD MUSCLE When a person's primary goal is to build muscle, they often have a secondary goal to lose a little bit of fat and maybe maintain cardiovascular health as well. For this reason, they typically want to keep doing cardio workouts (jog, ride a bike, etc.) in addition to the weight training they're doing to build muscle. The problem of courseLEG PRESS MACHINE
How To Build Big Legs. See, building muscle (in this case, leg muscle) requires a few very specific things. You need to place a certain amount of stress on a muscle, and then gradually increase that stress over time. Meaning, you need to do things (exercises) that cause your muscles to work, and then slowly increase the amount of work (reps WEIGHT LIFTING WORKOUTS FOR WOMEN Most of the weight lifting and workout related emails I get from women sound exactly the same. They tell me how they don't want huge muscles. They don't want to get big and bulky like a guy or like those big female bodybuilders. They just want to be slim and toned with a flat stomach and lean defined muscles inAB DOER REVIEW
The Ab Doer Twist alone will NOT make this happen. All the Abdoer and any similar ab exercise or machine will do is help build and strengthen your abdominal muscles. But you see, that won’t do a damn thing for you if you still have a layer of fat covering them! The truth is, this Ab Doer product isn’t much different than ANY otherab
EXERCISES - INTENSE WORKOUT Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every othermuscle
DIET PLAN GUIDE: DAILY CALORIE, PROTEIN, FAT, CARB INTAKE Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire diet plan correctly is an absolute requirement for reaching any of these types of goals. The problem is, between your daily calorie, protein, fat and carb intake and the food sources you're getting these nutrients from, diet andnutrition
TOTAL BODY WORKOUT ROUTINE Pullups (or Lat Pull-downs) Dumbbell Curls. Weighted Crunches. This is a pretty basic (and effective) total body workout routine for those of you who will be doing 3 workouts per week. However, if you are one of those people who can only train 2 times per week, you’d probablyneed to
HOW TO BUILD MUSCLE
In general though, an even 1 gram of protein per pound is a perfect starting point for most people trying to build muscle. I cover this in more detail in my article about How Much Protein Per Day. Common ideal sources include chicken, turkey, fish, meat, eggs/egg whites and protein supplements. BEST SUPPLEMENTS FOR MUSCLE GAIN, WEIGHT LOSS, WORKOUT Everyone always wants to know what the best supplements are. You know, the ones that are actually safe and have REAL benefits. This is probably why I am constantly asked about which supplements that are best for weight loss, or muscle gain, or supporting workout recovery, or for just overall health and function in general. If you're readingthis, then
HIGH PROTEIN DIET & FOODS LIST The high protein diet has become one of the most popular diets around these days, and for good reason. Simply put, no matter what your goals are, EVERYONE can benefit from eating a high protein diet consisting of various high protein foods. And, unlike the many fad and gimmick diets around these days, this one is actually supported by scientificDUMBBELL EXERCISES
Day 3: Quads, Hamstrings, Calves. split squats – 4 sets. Romanian deadlifts – 4 sets. lunges – 3 sets. single leg standing calf raises – 5 sets. There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way. DIFFERENT BODY TYPES This isn’t true of course (anyone who eats too much will always gain weight), it’s just the genetics of an ectomorph make it a whole lot harder to reach that point for weight gain to occur, especially when compared to the other different body types. HOW TO DO CARDIO WORKOUTS WHEN WEIGHT TRAINING TO BUILD MUSCLE When a person's primary goal is to build muscle, they often have a secondary goal to lose a little bit of fat and maybe maintain cardiovascular health as well. For this reason, they typically want to keep doing cardio workouts (jog, ride a bike, etc.) in addition to the weight training they're doing to build muscle. The problem of course WEIGHT LIFTING WORKOUTS FOR WOMEN Most of the weight lifting and workout related emails I get from women sound exactly the same. They tell me how they don't want huge muscles. They don't want to get big and bulky like a guy or like those big female bodybuilders. They just want to be slim and toned with a flat stomach and lean defined muscles inWORKOUT ROUTINES
Doing 1-6 reps per set is best for increasing strength. Doing 5-12 reps per set is best for building muscle. Doing 10-20 reps per set is best for improving muscular endurance. Which means, for the majority of the people reading this, you’re most likely going to want to do between 5-12 reps per set. This is the rep range used in nearly all of THE INTENSE WORKOUT'S CALORIE MAINTENANCE LEVEL CALCULATOR Calorie Maintenance Calculator Whatever your estimated maintenance level is, you'd now have to add 250-500 calories to it and start to consume this number of calories every day. (For example, if your estimated calorie maintenance level was 2000 calories, you'd now begin to eat between 2250-2500 calories per day.) You will now be consuming the excess of calories required for BEST EXERCISES FOR YOUR CHEST, BACK, SHOULDERS, LEGS & ARMS Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises.This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. TOTAL BODY WORKOUT ROUTINE Pullups (or Lat Pull-downs) Dumbbell Curls. Weighted Crunches. This is a pretty basic (and effective) total body workout routine for those of you who will be doing 3 workouts per week. However, if you are one of those people who can only train 2 times per week, you’d probablyneed to
WORKOUT FREQUENCY
If you were to train each muscle group just once per week, you would need to do about 12 total sets. Because your weight training frequency is low, you need to get that entire weekly workout volume in during each muscle’s one weekly workout. So, 12 sets for each muscle done once per week = a total weekly volume of 12 sets.CARDIO EXERCISE
The Technical Best Answer: Fasted Morning Cardio. Years ago, the only answer I ever gave to any questions about what time of the day was best for doing cardio exercise is this: first thing in the morning on an empty stomach (before eating/drinking anything). This is what’s commonly referred to as fasted cardio, and the reason it was the only HOW TO DO CARDIO WORKOUTS WHEN WEIGHT TRAINING TO BUILD MUSCLE When a person's primary goal is to build muscle, they often have a secondary goal to lose a little bit of fat and maybe maintain cardiovascular health as well. For this reason, they typically want to keep doing cardio workouts (jog, ride a bike, etc.) in addition to the weight training they're doing to build muscle. The problem of courseDUMBBELL EXERCISES
Day 3: Quads, Hamstrings, Calves. split squats – 4 sets. Romanian deadlifts – 4 sets. lunges – 3 sets. single leg standing calf raises – 5 sets. There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way.LEG PRESS MACHINE
How To Build Big Legs. See, building muscle (in this case, leg muscle) requires a few very specific things. You need to place a certain amount of stress on a muscle, and then gradually increase that stress over time. Meaning, you need to do things (exercises) that cause your muscles to work, and then slowly increase the amount of work (reps WEIGHT LIFTING WORKOUTS FOR WOMEN Most of the weight lifting and workout related emails I get from women sound exactly the same. They tell me how they don't want huge muscles. They don't want to get big and bulky like a guy or like those big female bodybuilders. They just want to be slim and toned with a flat stomach and lean defined muscles inWORKOUT ROUTINES
Doing 1-6 reps per set is best for increasing strength. Doing 5-12 reps per set is best for building muscle. Doing 10-20 reps per set is best for improving muscular endurance. Which means, for the majority of the people reading this, you’re most likely going to want to do between 5-12 reps per set. This is the rep range used in nearly all of THE INTENSE WORKOUT'S CALORIE MAINTENANCE LEVEL CALCULATOR Calorie Maintenance Calculator Whatever your estimated maintenance level is, you'd now have to add 250-500 calories to it and start to consume this number of calories every day. (For example, if your estimated calorie maintenance level was 2000 calories, you'd now begin to eat between 2250-2500 calories per day.) You will now be consuming the excess of calories required for BEST EXERCISES FOR YOUR CHEST, BACK, SHOULDERS, LEGS & ARMS Many factors go into putting together an effective weight lifting workout, and one of those factors is selecting the best exercises.This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. TOTAL BODY WORKOUT ROUTINE Pullups (or Lat Pull-downs) Dumbbell Curls. Weighted Crunches. This is a pretty basic (and effective) total body workout routine for those of you who will be doing 3 workouts per week. However, if you are one of those people who can only train 2 times per week, you’d probablyneed to
WORKOUT FREQUENCY
If you were to train each muscle group just once per week, you would need to do about 12 total sets. Because your weight training frequency is low, you need to get that entire weekly workout volume in during each muscle’s one weekly workout. So, 12 sets for each muscle done once per week = a total weekly volume of 12 sets.CARDIO EXERCISE
The Technical Best Answer: Fasted Morning Cardio. Years ago, the only answer I ever gave to any questions about what time of the day was best for doing cardio exercise is this: first thing in the morning on an empty stomach (before eating/drinking anything). This is what’s commonly referred to as fasted cardio, and the reason it was the only HOW TO DO CARDIO WORKOUTS WHEN WEIGHT TRAINING TO BUILD MUSCLE When a person's primary goal is to build muscle, they often have a secondary goal to lose a little bit of fat and maybe maintain cardiovascular health as well. For this reason, they typically want to keep doing cardio workouts (jog, ride a bike, etc.) in addition to the weight training they're doing to build muscle. The problem of courseDUMBBELL EXERCISES
Day 3: Quads, Hamstrings, Calves. split squats – 4 sets. Romanian deadlifts – 4 sets. lunges – 3 sets. single leg standing calf raises – 5 sets. There’s a pretty simple and extremely effective dumbbell workout routine for anyone looking to build muscle, lose fat or improve their body in any way.LEG PRESS MACHINE
How To Build Big Legs. See, building muscle (in this case, leg muscle) requires a few very specific things. You need to place a certain amount of stress on a muscle, and then gradually increase that stress over time. Meaning, you need to do things (exercises) that cause your muscles to work, and then slowly increase the amount of work (reps WEIGHT LIFTING WORKOUTS FOR WOMEN Most of the weight lifting and workout related emails I get from women sound exactly the same. They tell me how they don't want huge muscles. They don't want to get big and bulky like a guy or like those big female bodybuilders. They just want to be slim and toned with a flat stomach and lean defined muscles inWORKOUT ROUTINES
Once you’ve decided that you want to build muscle, lose fat, increase strength or improve your body in any way, the first subject that always comes up is weightlifting workout routines.. In order for you to get the best results as fast as possible, you must make sure your workout routine is designed specifically for you, your body, your experience level, and your exact goal. DIET PLAN GUIDE: DAILY CALORIE, PROTEIN, FAT, CARB INTAKE Whether you want to lose weight, build muscle or improve any aspect of your body or health, setting up your entire diet plan correctly is an absolute requirement for reaching any of these types of goals. The problem is, between your daily calorie, protein, fat and carb intake and the food sources you're getting these nutrients from, diet andnutrition
HOW TO BUILD MUSCLE
In general though, an even 1 gram of protein per pound is a perfect starting point for most people trying to build muscle. I cover this in more detail in my article about How Much Protein Per Day. Common ideal sources include chicken, turkey, fish, meat, eggs/egg whites and protein supplements. BEST SUPPLEMENTS FOR MUSCLE GAIN, WEIGHT LOSS, WORKOUT Everyone always wants to know what the best supplements are. You know, the ones that are actually safe and have REAL benefits. This is probably why I am constantly asked about which supplements that are best for weight loss, or muscle gain, or supporting workout recovery, or for just overall health and function in general. If you're readingthis, then
CARDIO EXERCISE
Which means in many cases, the advantages might not truly be big enough to warrant going out of your way to do these workouts fasted. At the same time, while this might technically be the best time to do it in terms of weight loss, fasted morning cardio (specifically when done at the moderate to high intensity it usually is) is the worst way to do it in terms of performance (meaning it will be TOTAL BODY WORKOUT ROUTINE Pullups (or Lat Pull-downs) Dumbbell Curls. Weighted Crunches. This is a pretty basic (and effective) total body workout routine for those of you who will be doing 3 workouts per week. However, if you are one of those people who can only train 2 times per week, you’d probablyneed to
DIFFERENT BODY TYPES This isn’t true of course (anyone who eats too much will always gain weight), it’s just the genetics of an ectomorph make it a whole lot harder to reach that point for weight gain to occur, especially when compared to the other different body types. HIGH PROTEIN DIET & FOODS LIST The high protein diet has become one of the most popular diets around these days, and for good reason. Simply put, no matter what your goals are, EVERYONE can benefit from eating a high protein diet consisting of various high protein foods. And, unlike the many fad and gimmick diets around these days, this one is actually supported by scientificTONE & DEFINITION
Um, wrong.Completely and utterly wrong. Newsflash people working out with lighter weights and higher reps is doing nothing for you in terms of getting more “toned and defined.” It’s a myth. Similarly, the idea that heavier weights and lower reps makes you big and bulky and huge is an equally stupid myth.MUSCLE SORENESS
Muscle soreness is not an indicator of a good workout. Sore muscles the day after does not mean you had an effective workout or productive workout or a results-causing workout. It doesn’t mean you’ve built muscle or increased strength or lost fat or did anything “good” in any way. On the other hand, NOT being sore the day after alsoSkip to content
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WELCOME TO THE INTENSE WORKOUT! Since 2001, The Intense Workout has been one of the internet’s most useful, honest and trustworthy sources of FREE high quality diet and fitness information. My goal here has always been simple. To eliminate all of the lies, bad information, and overall bullshit that constantly surrounds topics like WORKOUT ROUTINES, DIETS, LOSING WEIGHT, BUILDING MUSCLE, SUPPLEMENTS, and so on. My #1 purpose here is to clear up all of your confusion and help you fully understand what will work best for you, your body, and yourexact goal.
EVERYTHING YOU NEED TO GET THE BODY YOU WANT! To ensure you get the best results possible, The Intense Workout will provide you with every bit of free information you will need, and cover every key aspect of diet and fitness along the way. This includes topics like:* Weightlifting
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I first became interested in diet and fitness in 1999. I wanted to build muscle, lose fat, eat healthier, get stronger, be more athletic and just look great in general. So, just like you, I went out searching for information on how to best reach all of those goals. What I quickly discovered was that there were thousands of websites, blogs, forums, magazines, trainers, nutritionists, strength coaches and various other sources saying so many different things. Some of those things are right, most are wrong, and the rest are just lies and deception used to try to get people like us to buy crap we don’t need. I’m sure you know exactly what I’m talking about. And that’s exactly why I started The Intense Workout. I want to help you figure out which advice you should actually listen to, and which you should avoid completely. How do I know? Because I’ve been through it all already. I’ve used the useless workout routines, tried the silly diets, bought the crappy products and supplements, and basically wasted my time, effort and money doing what doesn’t work before finally figuring out what does. I’ve spent the last 10+ years obsessively researching every aspect of building muscle, losing fat, weightlifting, cardio, diet, nutrition, supplements and more (and continue to do so on a daily basis) to find out exactly what works best, what works worst, and what doesn’t work at all. I’ve read a seemingly infinite amount of books, articles and scientific studies, observed a ton of real world results, and put it all to use firsthand for myself to greatly improve my body and get the results I wanted to get. I WANT TO HELP YOU LOSE FAT, BUILD MUSCLE AND IMPROVE YOUR BODY And now I want to help you avoid making the same mistakes I (and countless others) already have made so you can get the results you want as quickly and effectively as possible. The Intense Workout is designed to help everyone no matter what their goals are and no matter how long they have been trying to achieve them. From the beginners who need to be pointed in the right direction to people who have been working out and dieting in some form for years and still aren’t seeing the results they want. Whether you came here to learn about weight loss and how to lose fat, or weight gain and how to build muscle… it will be covered. Whether you came here looking for the most effective weightlifting exercises and workout routines, or the most beneficial diet plan and supplements… it will be covered. No matter what your goal or experience level is, everything you need to know to create the best diet plan and weightlifting (and/or cardio) workout will be covered right here… for free. READY TO START GETTING THE BEST RESULTS POSSIBLE? I don’t know about you, but I’ve had enough of this introduction already. It’s time to get to what you came here for: free high quality information explaining exactly how to get the best resultspossible.
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