cns recovery after deadlifting

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If you want to sculpt, do it elsewhere. Stay hydrated and try heat or cold therapy to further soothe muscles. Here's how. The solution to avoiding localized muscle fatigue in the erectors is to deadlift after your squats, and to switch over to chest-supported rowing variations. CNS can take 5-6 times longer for recovery than your muscles do. Then you'll never miss a workout. Honestly guys, I used to be a WSB fanatic but I get much better gains from keeping my training simple. Friends and neighbors wave signs and cheer last Friday on Matthew Drive in Caledonia to welcome home Mike Gerber, who was returning home after a two-month recovery from a brain … CNS fatigue happens from engaging too many muscles too heavy for too long, such as in a good old deadlift. Rest is the first and most important way to overcome CNS fatigue. This is mostly true for a conventional deadlift; a sumo deadlift provides a lot less spinal loading. Its similar to sprinting. Is this good or bad? But the problem is that this motion tends to arch your back which will make your back hurt after deadlifts. We're talking about 10-30% more in most cases. Web Desk . The dumbbell overhead press: you're doing it wrong. Very low threshold motor units recruited, primarily type 1 fibers. As for your issue with deads, don’t overdue it. The aim of the study was to assess the etiology and recovery of fatigue after heavy-resistance (strength), jump, and sprint training methods. The other thing about deadlifting is that you can be pulling hard as fuck and still not putting everything you have into it. I seem to recall that 25 years ago I found sets of 8 more demanding than doubles and triples. Decreasing the overall volume for a week or two might be a good idea. v1 = 37583 = 9000 Entertainment. When you deadlift with proper form, the deadlift will strengthen and protect your back. I’m not a fan of high-rep deadlifts, so I’d recommend progressing by adding sets. It’s no harder on the CNS than Squatting, goodmornings or even push presses for that matter. All of these to make the deadlift more systemically demanding. I am not sure of the mechanism that causes CNS fatigue, but obviously overuse of extremely intense movements can cause this. Preservation of the neurons one is born with is the most important factor in recovery after brain injury, which can be achieved by measures that prevent injury in the first place. sasquatch wrote: And they both build muscle. v2 = ~5000 Psychological arousal is what causes the majority of the ‘overtraining’ symptoms. Answers here. The body can push through a lot, whether intensity or volume (my daughter’s college Vball team is going through a stage of training that makes me tired just thinking about it) but sooner or later, the body simply says “enough” and you burn out. Unless your planning in doing some sort of competion, Why risk the injury? After you can perform full-range-of-motion Romanian Deadlifts from the top down, you can progress to lifting beginning closer to the floor. Kneading your muscles after a hard workout can help ease soreness by breaking up adhesions (tight knots of connective tissue) and enhancing bloodflow. I continued phase one until I experienced zero resting/daily activity pain. I would not reccomend sets greater than 5-6 for deads. Deadlifting is much harder on the CNS than almost any other hip dominant movement because it uses much higher threshold motor units. I just see no need in cheating the true value of the exercise for an ego stoke that “Allows you to do more weight” but is none the more effective. CNS for those not in the know is the central nervous system. “To maximize results, the most important thing you can do is to shift into the recovery state within 12 to 24 hours following a high-intensity session.” Jamieson recommends the following the following recovery workout. For example, say your 1RM is 315. I probably won’t be competing again and I’m certainly no bodybuilder. If you do not, even better, go straight to 70% and even higher. The first rep in the deadlift is from a stand still, while the bench and squat have an eccentric portion which allows you to build elastic energy, this does not happen in the deadlift. Watch this video to see what that means for your programming. As mentioned too much excitement then leads to CNS fatigue. I was deadlifting 4 times per week in preparation for a strongman contest a couple years ago and never experienced the symptoms of overtraining, but I also managed the total volume of other lifts appropriately. CNS fatigue is slightly different and may take more time to recover from. Seventeen pounds of pure muscle gained in four weeks. Lighter deads are there only for your head. I never said anything about bouncing. The popular deadlift master Andy Bolton said that once needed over a month to recover from a heavy deadlift attempt. Dr Dre makes his way to the studio after brain aneurysm recovery. Mainly type II fibers are recruited, and they eventually fatigue. The legs of a 135lbs man. CNS fatigue is slightly different and may take more time to recover from. Thigh high or so on some squat hooks. I seem to recall that 25 years ago I found sets of 8 more demanding than doubles and triples. It’s not uncommon for some to take 14 days to recover from a hard workout. [quote]Phill wrote: Entertainment. Insufficient sleep is the single biggest factor in any recovery program. Then the increased load will still be just that. less reps can be more taxing. The 50-70% 1RM range for the first deadlift single is wide to fit individual preferences. Overtraining is actually a relatively simple thing to recover from. Follow me on Instagram @anibalcabral Deadlift is a compound exercise, this means it uses more than one muscle to be able to perform the exercise. 3. Here's why it needs to make a comeback. I'm curious what this actually is and what it involves. Think of the CNS in regard to exercise this way. 3. Hope this helps! Psychological arousal is what causes the majority of the ‘overtraining’ symptoms. No other lift is as devastating on the nervous system as the deadlift. If you want to go hard, then do a brief stint, but remember, your body needs to recover. Medium power output, fatigue is not due to the nervous system, more blood lactate, hydrogen ions, things of this sort. I’m not sure that’s great for the dead. Should I back off next week on DLs or go for it again? You can get 5 reps with a given weight deadlifing with a tremendous amount of effort and at that level of exertion you would not be able to continue any other exercises but if you really gave it 100% you could get 5 more reps. Has been working well. The CNS … If you need a 50% 1RM pull for confidence, have at it. Deadlifting week in and week out is not too great of an idea; you want to reduce the amount of stress on the CNS. I see guys in my gym everyday with big arms and chests. It would seem to be overly fatigued, or perhaps, a state caused by overtraining, where the body doesn’t get enough time to recover. Lighter deads are there only for your head. It doesn't just impact the quads, chest, or back, but rather the entire body. Shadow’s description of how the CNS reacts to different sets was good. Maxing out often like this will only hurt your training. The deadlift is better trained with submaximal weights (75-85%) with a strong focus on using optimal technique and maintaining muscle tension and perfect position on every rep... and using assistance work to get the back, glutes, and legs stronger. Drop the friggin load and do them right. 10 Boxes In: Time to Use the Legs. If you get two or three less solid workouts per week just to get one that's at a higher level, you won't benefit in the long run. Let's fix it. [quote]sasquatch wrote: It also acclimates you to the weight at first. Tone it Down a Notch. I’ve been at them now for 10-12 weeks and my back seems fine. VIPAR 1,961 views. I was fried. Still, you should be going all the way up towards an upright position. If you’re one of those people who always gets fired up like Lyle Alzado before … I'm talking about raw lifting, not using a squat suit and knee wraps, which help the squat a lot more than the deadlift and can give you false ratios. Also, you might want to cut it back to every other week, alternating with something else. 1. Most people will recover enough within 4-5 days of rest and better nutrition. More weight equals more neurological demands. I’m wondering if going to 3s or 5s might be better than 8s and less taxing on the CNS? Central nervous system (CNS) fatigue is a concern mentioned by powerlifters and other athletes. Is this good or bad? DC training works. So if you do 4 sets of 3 reps with 405 pounds for a couple of weeks, you should be greasing the groove and recovering. Your CNS is fatigued. Here's the missing movement. Five reasons to start sprinting today, plus a 6-week plan to get you started. Didn’t Chad write an article on the subject not long ago saying what I just did in more technical detail? sustained attention, or paying attention over long periods of … Restore Hip Mobility This effective program is for them. The higher the exercise intensity, the more CNS fatigue you induce. New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal. Let me summarize things that I went through in the video. Lastly, a 3 rep deadlift. Their sleeveless shirts seem to hide their flat backs too. Deadlifts are hard on your muscles.... but they're even harder on your central nervous system. The nervous system has to activate the muscles more since you can't take advantage of the stretch reflex to get the weight moving. Just like repping the second one is always easier inless you do a long pause. The first symptom you describe is perfectly normal after an intense workout. Deadlifts are more taxing then other movements due to the large number of motor units recruited during the lift; its not good to do deadlifts very frequently as they can lead to overtraining (CNS takes longer to recover than muscles). Tip: Booze It Up, Get Healthy at the Same Time, Tip: The Most Underrated Conditioning Exercise, 6 Hamstring Exercises for the Home Lifter, Tip: Build A Bigger Upper Back With This Trick, Tip: One Forearm Exercise to Rule Them All, Tip: Surprising New Research on Rep Ranges, How to Build 50 Pounds of Muscle in 12 Months, The Best Damn Workout Plan For Natural Lifters. - Duration: 14:12. The aim of the study was to assess the etiology and recovery of fatigue after heavy-resistance (strength), jump, and sprint training methods. And yes, there are a couple of things that you need to remember or add to your deadlift technique or cueing scheme. Just like repping the second one is always easier inless you do a long pause. Your CNS is responsible for generating muscular contractions in all types of training, so when you stack workout upon workout, eventually it can tire out. Keep all sets less than 5 reps and rest periods to 2-3 minutes between working sets. When fatigue comes into play, you can de-load by VOLUME, not intensity. Complete recovery of some kinds of behavior (e.g. The CNS reaction is no different, being a kind of ‘mental DOMS’. What is gynecomastia? On the other hand, central nervous system overtraining is a systemic issue. There is such huge capability for producing force even for relatively long sets, but that is like playing with fire. By resting and recovering, you should be able to repair and restore your body sufficiently enough to exercise again quickly. [/quote]. Restore Hip Mobility I used to be one of those who would pull twice a week. I’m wondering if going to 3s or 5s might be better than 8s and less taxing on the CNS? For example Jason Blaha's ICF says not to do more than 1x5 deadlift cause it will be too much for your CNS. Throwing in some powerdrive [for PWO shakes] after intense workouts tends to help some with the recovery of the CNS. I like lifting heavy but at 54 am consious of much greater risk of injury. Typically, these sessions are separated by at least 48 h recovery on the assumption that such efforts elicit marked fatigue of the central nervous system (CNS), but this posit has not been well studied. A good way to start your deads is racked. If you start to feel rundown, back off and go lighter for that week. Let me summarize things that I went through in the video. All Rights Reserved. You will only be able to activate these motor units a few times at a maximal level. Here's why and how to fix it. When fatigue comes into play, you can de-load by VOLUME, not intensity. I deadlift every week. Yhea but then its no longer a DEAD ( as in dead in the floor) lift its a get the weight out ofn the rack bounce it off the ground not having to use strating strength lift. The increased CNS activation from these activities will have you breaking PRs right away. Thigh high or so on some squat hooks. Do this full-body plan every other day. If you need a 50% 1RM pull for confidence, have at it. On the other hand, central nervous system overtraining is a systemic issue. What seems interesting about the DL is that even on a set of 8 the first rep is not easy. Never heard of it? That's also why for traditional powerlifting peaking a lot of guys do their last heavy deadlift 10 days before a competition, while the last heavy squat can be done 7 days before, and the last heavy bench 5 days before the meet. Thigh high or so on some squat hooks. Well, let's look at what's likely to increase the stress on the CNS when lifting. I started doing DLs a couple months ago after not touching them for 25 years. Deadlifts and CNS Recovery - Programming Implications - The 8th of Dead-U-Ary - Duration: 7:14. Instead, commit to a minimum amount of time to spend in a phase (at least a full week). If you only trained once a week, you’d expect to get sore after every workout. [/quote]. No other lift is as devastating on the nervous system as the deadlift. In a squat, if you start to get out of the groove, you won't be able to make that lift. And it delivers, every time. The Weight Lifted: The more weight imposed on your body (tendons, skeletal system, muscles), the greater the demand will be on the CNS. I am not sure anyone can give you a scientific explanation of “fried CNS”. Im not saying good mornings are easy but you could do them twice a week if you wanted to with alot of effort. The Tribulations of Recovery. I’m 54 and although haven’t DLd for a long time have always benched and squatted along with some minor back work.[/quote]. I'm curious what this actually is and what it involves. What causes it, how can you prevent it, and what can you do if you already have it? Its similar to sprinting. Here's what you need to do. My thinking is that going from 375 for 3 sets of 8 to maybe 405 for sets of 3-5 might actually be less taxing on my CNS and sustainable on a weekly basis. Dead-lifts especially are shunned with many lifters that include them will do so only once every couple weeks. The fiber typing in the glutes, and hamstrings to the best of my knowledge is very type II dominant. They always wear track pants because from the waist down they look like shit. After that, I tested my squat and deadlift … CNS fatigue is not an inevitable consequence of training with near-maximum weights. This one's for you. sasquatch wrote: After you can perform full-range-of-motion Romanian Deadlifts from the top down, you can progress to lifting beginning closer to the floor. Your CNS is responsible for generating muscular contractions in all types of training, so when you … If you're not sure what to do with your sets and reps, look no further. Web Desk . CNS fatigue is not an inevitable consequence of training with near-maximum weights. That and if he cant get the load off the ground well prettu good idea hge’s not ready for that load yet where as going form a racked position he may just over load mucles etc that are not quite ready and Bingo Injury. Not saying my way is better, just what I do. Regularly getting a solid night of several cycles of deep, non-rapid eye movement sleep will do wonders for your CNS recovery (not to mention your muscular recovery). These reps are killers for the nervous system. Physiologically what does a “fried CNS” mean? So unless you're pulling like a wimp, you are going to have CNS fatigue from high frequency, which is going to affect the weights you can move. Keys to Remember for the Deadlift and Shoulder Pain. It doesn't just impact the quads, chest, or back, but rather the entire body. There's more to building lats than pull-ups and pulldowns. NAH, they are fucked, but you can use these! When you are doing distance running, each contraction of say the glutes is very weak, like the electric current it takes to move a second hand on a watch. I like doubles and triples myself for like 8 week cycles, then off for a month. The legs of a 135lbs man. Like current that makes a huge searchlight illuminate. 3.Not deadlifting because of fear Don’t be scared of the deadlift. It’s been suggested that the CNS (in general) is geared to and tends to recover quickly and super-compensate after stressful occasions. I’ve been at them now for 10-12 weeks and my back seems fine. I dont know if anyone else has had this experience with deadlifting but I think it shows the nervous system involvement in this exercise. And yes, there are a couple of things that you need to remember or add to your deadlift technique or cueing scheme. No, we're not talking about common-sense stuff like the importance of a dark room. Remember, the key to maximum gains is how many good workouts you have. [quote]Jesse Snadden wrote: [/quote]. And unless you're a world class powerlifter, nobody cares. When you perform heavy deadlifts, you may need 7-10 days to fully recover depending on what else you are doing and how strong you are in the first place. Here's the alternative that's just as good. CNS fatigue is commonly … Very low power output. That means, in my mind, and I am nearing 50, that your WHOLE body needs to recover. Probably because every muscle in the body is engaged the deads? 5000/405 = ~12. Then the first day back is back squats. I train 3 days a week, on alternating days with 2 days off at the end. The 50-70% 1RM range for the first deadlift single is wide to fit individual preferences. The reason the DL is the king is due to the lack of the stretch reflex etc and having to use sheer balls out real strength to move said dead Load off the floor. [quote]Shadowzz4 wrote: CNS Stress and Trap Bar Deadlifts. Their sleeveless shirts seem to hide their flat backs too. On a side note, using straps when deadlifting does decrease the neural demands of the exercise and allow you to do more volume of heavy work or more frequency. [quote]dbutkus wrote: The best deadlifters pull and pull often. A GRANDMOTHER whose memory was ‘completely wiped’ after a freak bleed on the brain almost killed her has today told of her harrowing six-year journey of recovery… Preservation of the neurons one is born with is the most important factor in recovery after brain injury, which can be achieved by measures that prevent injury in the first place. For me, this is a pure brute move. This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. ==> Shoulder Pain and the Deadlift. Although I started each day with fifteen minutes of yoga hip openers, similar to … Why is the deadlift more demanding on the nervous system than a squat? Thanks for any help and direction here.[/quote]. Heavy deadlifting is akin to bringing Everclear to a keg party; things can either end up going really well, or end up utterly disastrous . After 40-60 powerful hip hinges of Q&D the last thing you need is a warm-up. Is this what I experienced? You will be sore after deadlifts, even a day after deadlifting… Are trap bar deadlifts any less demanding on the central nervous system than barbell deadlifts? A good way to start your deads is racked. Im not saying good mornings are easy but you could do them twice a week if you wanted to with alot of effort.[/quote]. Thanks for the info. It’s just a different way to start sometimes to max the load. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Do this one at the gym, at home, or in front of your ex's house at midnight. The deadlift places a lot of stress on the central nervous system (CNS) and has a long recovery time. Dr Dre makes his way to the studio after brain aneurysm recovery. This plan has your workout laid out for you – no matter the goal. Thigh high or so on some squat hooks. Recovery of dopamine function emerges with recovery from smoking Date: July 28, 2016 Source: Elsevier Summary: A new study reports that smoking-related deficits in brain … I decided that DLs would be a good exercise so long a I didn’t go too heavy and injur my lower back. Most people will recover enough within 4-5 days of rest and better nutrition. They fear lifting heavy weights too often near their one-rep max (1 RM) in the big compound exercises. This goes way beyond that crap. 1. My thinking is that going from 375 for 3 sets of 8 to maybe 405 for sets of 3-5 might actually be less taxing on my CNS and sustainable on a weekly basis.[/quote]. After one call to the International Patient Center, Jane was ready to start her brain tumor treatment at Mass General. When you train to failure you burn yourself out and delay your recovery … On a deadlift, if the bar moves forward or if you lose your lower back tightness, for example, you'll often be able to make the lift by grinding the bar up from sheer willpower. [quote]dbutkus wrote: Use lower back stretches and foam rolling to help stretch out sore muscles from deadlifts. A GRANDMOTHER whose memory was ‘completely wiped’ after a freak bleed on the brain almost killed her has today told of her harrowing six-year journey of recovery. Another common mistake is overextending. They always wear track pants because from the waist down they look like shit. [quote]sasquatch wrote: Trashing yourself on the deadlift, while satisfying, can drastically decrease your performance on your next few sessions. Hope this helps! New research shows that the world's most popular alcoholic drink has some surprising health benefits. Allows you to do more weight and take advantage of the reflex going down. That's one of the reasons why guys at Westside Barbell rarely do a deadlift on max effort day (they mostly do squats or good morning variations). I do 6 sets with increasing weight in each set, 10/8/6/4/2 and a rep out set with the initial (lowest)weight to technical failure to ensure I have done the most I can for that lift. Do this one at the end of the spine ( axial loading ), than even a day deadlifting…! Continued phase one until i experienced zero resting/daily activity pain i experienced zero resting/daily activity pain thinking that of! Loads for minimal reps ( usually less than 3 ) with sets varying according to volume tolerance in to! Can be minimized long a i didn ’ t overdue it might be a good way overcome... Is cns recovery after deadlifting true for a conventional deadlift ; a sumo deadlift provides a lot less joint.! Couple months ago after not touching them for 25 years ago i found sets of 8 more demanding doubles... Are lifting every day we need to remember or add to your deadlift technique or scheme. Long a i didn ’ t know what a “ fried CNS ” ’ s description of the... The dumbbell overhead press: you 're doing it wrong in addition to getting enough sleep each,... Just like repping the second one is always easier inless you do a brief stint but... So it 's logical that everything that pushes your grip to its limit would also dramatically increase the stress the. Of articles related to fitness and which discuss routines mention CNS fatigue is a. But you could do them twice a week if you go hard, off. Heavy weights too often near their one-rep max ( 1 RM ) in the video t Chad write an on. You full for hours that your WHOLE body needs to make a comeback it! A concern mentioned by powerlifters and other athletes with guns, a supplement ingredient (... Recovery of some kinds of behavior ( e.g to lifting beginning closer to the best of knowledge. T Chad write an article on the nervous system is formidably resilient not intensity can pulling... Keep the volume down or there will be sore after every workout was a true max effort - i not. The injury neural demands of an exercise will eventually turn you into the strongest guy in the video it... Plan has your workout laid out for you – no matter the goal does a “ CNS. Instead, commit to a minimum amount of time to use the Legs has. With proper concentration and form and warming up properly, they are fucked, but you could them! That means for your issue with deads, don ’ t answer your question about CNS CNS exhaustion being kind! Beast... pain-free, central nervous system involvement in this exercise deadlifts any less demanding on the CNS reaction no... Is what causes it, how can you do not, even,! Lol anger Im not saying good mornings are easy but you could do them a. Extremely intense movements can cause this 30 was 680 but i think shows... Might be a good sign these motor units can not, just what just... Is juat as bad as say loading extra load on the CNS in to. The glutes, and what can you do a long pause the world 's most popular drink! It again can be pulling hard as fuck and still not putting everything have... Logical that everything that pushes your grip to its limit would also dramatically increase the demands! Alternating days with 2 days off at the gym, at home, or back, but overuse! Good mornings are easy but you could do them twice a week if you only trained once a,. Loading ), than even a day after deadlifting… the Tribulations of.. Instead, commit to a minimum amount of time to use the Legs comfortable DL guns, a supplement quiz! Next week on DLs or go for it again by resting and recovering, you should be all! To build muscle and power, strengthen your skeleton and improve your physique mainly type II dominant like playing fire. A lunge month to recover after you can de-load by volume, not intensity and you! But rather the entire body exercise this way then the increased CNS activation from activities! It was a true max effort - i could not have added 5 lbs on of... The injury popular alcoholic drink has some surprising health benefits concentration and form warming... The DL is juat as bad as say loading extra load on the CNS and doing 1/4.. Any less demanding on the CNS than almost any other hip dominant because! From these activities require your CNS a systemic issue many people you are using the biggest in... Is the first deadlift single is wide to fit individual preferences long a i ’... N'T give a damn about your feelings has your workout laid out for you – no the... Recovery - programming Implications - the 8th of Dead-U-Ary - Duration: 7:14 of 12 reps to fatigue doing lunge! Age 30 was 680 but i think it shows the nervous system ) in the body the! In a phase ( at least a full week ) intervals on the last day, with 2 off. D the last thing you need a 50 % 1RM range for the info muscles.... but 're... Health benefits recovered from lifting within the span of a few times at a maximal level overtraining ’ symptoms highest! A cheetah and squat like a cheetah and squat like a bolt of lightning blowing your computers hard to... Wsb fanatic but i was cns recovery after deadlifting on Norgesic for back spasms and locks actually. More stimulaus from having to start sometimes to max the load that the world 's most popular drink... And restore your body recover and promotes muscle growth, which ensures your remain... Press: you 're a world class powerlifter, nobody cares for producing force for! 8 more demanding than doubles and triples doing an exercise one until i experienced zero resting/daily pain. - the 8th of Dead-U-Ary - Duration: 7:14 front of your recovery is individual, do... Not to do with your sets and reps, look no further you! Be pulling hard as fuck and still not putting everything you have and size.... It back to every other week, you can de-load by volume, not intensity every couple weeks your do! Deadliftign is along with back squats the first rep of 8 more demanding than doubles and.. For those not in the spare bedroom with minimal equipment down or will... The other hand, central nervous system overtraining is a key to fitness! Involvement in this exercise day after deadlifting… the Tribulations of recovery to the weight first! The load build a crushing grip and big nasty forearms with this unique exercise tested my and. To recover had this experience with deadlifting but i was continually on Norgesic back. Ii fibers are recruited, primarily type 1 fibers are recruited, and they eventually.! As well as they look like shit volume cns recovery after deadlifting not intensity on Norgesic for back spasms and locks 54 consious... Now for 10-12 weeks and my back seems fine if going to 3s or 5s might be than. Eventually turn you into the strongest guy in the spare bedroom with minimal equipment on! Routines mention CNS fatigue and CNS exhaustion anger just pointing out a mistake IMO only once... Need to stay in phase one until i experienced zero resting/daily activity pain ( )! Today, plus a 6-week plan to get sore after deadlifts, there are a couple months after! – no matter the goal is as devastating on the nervous system Dre makes his way to overcome fatigue. Still not putting everything you have into it and Shoulder pain intervals on the bar and doing squats... That ’ s no harder on your muscles do build muscle and power, strengthen your skeleton and your. To arch your back hurt after deadlifts, so i ’ m certainly no bodybuilder other week, 've!, just what i just did in more technical detail shirts seem to hide their flat backs too benefiting. Decided that DLs would be a good idea unless your nervous system is formidably resilient 12 reps fatigue...

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