| Related sites for http://www.martygallagher.com |
| Tanya_Merryman Motivation and advice from an ESPN Fitness America Champion. | | The_TBK_Fitness_Page Health, fitness, and weight-loss through a hunter-gatherer type diet and a bodyweight exercise routine. | | Tedford-Zuba,_Jennifer Fitness competitor and bikini model from Hampton New Hampshire. | | Victoria\'s_Johnson\'s_Body_Shoppe Information from the star of television's Victoria's Body Shoppe. | | ZAP\'s_Gym_Services Peter Zappola offers online personal training, health and fitness articles, and consulting. | | Centre_for_Remote_Health Provision of tertiary education, training and research to improve the health of remote indigenous communities in Northern Territory, Australia. Staff details, map of catchment area and contact details | | University_of_New_South_Wales__Indigenous_Health_Unit Provides details of an alternate entry scheme for indigenous students wishing to study medicine. | | American_History_Sweatshop_Exhibition A pictorial tour of sweatshops from 1820 to the present. From the National Museum of American History Smithsonian Institution. | | Andrew_Balfour_of_Khartoum The career of this pioneer of tropical medicine. Vintage photographs and links are also included. | | Benjamin_Rush_and_Yellow_Fever An on-line history of Dr. Benjamin Rush's efforts to fight yellow fever in America in the 1790s, by Bob Arnebeck, with documents from the period. | | Books_and_Documents_Relevant_to_U_S__Military_Medical_History Links to several on-line books published by the Army dealing with the history of epidemiology, preventative medicine and organization of the U.S. Army Medical Department and Medical Command | | Buchan\'s_Domestic_Medicine An on-line transcription of William Buchan's 1785 home medical guide for the treatment and prevention of disease in the 18th century | | Bulletin_of_the_History_of_Medicine Official publication of the American Association for the History of Medicine and the Johns Hopkins Institute of the History of Medicine. Sample issue and table of contents only. Full text requires s | | CDC_Public_Health_Image_Library_-_PHIL An extensive collection of still images, image sets, and multimedia files related to public health. | | Clendening_History_of_Medicine_Library___Nightingale_Letters Exhibition of photographs and letters of Florence Nightingale pertaining to the history of nursing | | Edward_Jenner Includes e-texts of the three publications about smallpox vaccination. | | Germ_Theory_Calendar A time line of all speculation on and experiments pertaining to the germ theory of disease beginning in 50 BC and going to 1900 | | How_the_Other_Half_Lives Studies of the Tenements of New York, by Jacob A. Riis, originally published in 1890. The Hypertext Edition, with illustrations, presented by American Studies at Yale. | | Images_From_the_History_of_the_Public_Health_Service An online version of Images from the History of the Public Health Service; A Photographic Exhibit by Ramunas Kondratas, Ph.D. printed in 1994 by the U.S. Department of Health and Human Services and th | | In_Memory_of_James_Beattie_Morison_M_D_ In 1961 Dr. James Morison wrote an important paper on why people smoke: "Smoking Habits of Winnipeg School Children". He also wrote on nursing homes and public health. | | John_Snow_and_Cholera The life and times of Dr. John Snow (1813-1858), with multimedia pages including the complete text of On the Communication of Cholera. Created by the Department of Epidemiology, UCLA School of Public | | Memoir_of_1798_Yellow_Fever_Epidemic Dr. Benjamin Rush's Memoir of the yellow fever epidemic in Philadelphia in 1798 | | Plague_and_Public_Health_in_Renaissance_Europe A hypertext archive of narratives and government records of Italian epidemics in the 14th century | | The_Public_Health_Museum_in_Massachusetts Extensive exhibit information and photographs about public health in Massachusetts. | | U__S__Public_Health_Service_Bicentennial On-line exhibits and videos of significant events to help people learn more about public health and the history of the PHS. | | U_S__Department_of_Health_and_Human_Services Historical highlights. | | Walter_Reed_Yellow_Fever_Papers_at_U__Va_ Personal and professional letters and documents written and received by Reed and his associates during their successful effort to prove the mosquito transmission of yellow fever | | Carpal_tunnel_syndrome_research_links Select links for research and prevention of carpal tunnel syndrome and repetitive stress injury. | | Chemical_Testing_Mobile_Services Drug and breath alcohol testing service working with a choice of U.S. Department of Transportation/SAMHSA(NIDA) approved laboratories to fit your needs for maintaining a drug free environment. | | Corp-Med About nationwide pre-placement exams and testing, corporate flu programs and case management offered by this company. Corporate headquarters in New York, New York. | | FAA_Flight_Physical__Pilot_Medical_Exams_Facilitated Connects pilots and flight doctors. Facilitates the FAA aeromedical certification process for class 1, 2 or 3 examinations. Includes an aeromedical examiner (AME) locator with links to AME sites and | | Health_Care_Network A health care provider of medical and rehabilitation services including a work recovery center, OHS services. | | NYS_Occupational_Health_Clinic_Network Eight community-based clinics with a unique blend of diagnostic and prevention services, available to anyone in NYS who thinks they may have a work-related illness. | | Occupational_Dermatology_Research_and_Education_Centre_(ODREC) Prevention, education, training, research of occupational skin diseases/rashes related to work. Diagnosis, investigation, patch testing, treatment. Melbourne, Victoria, Australia. | | Orthopedic_Institute_of_Texas A team of doctors, nurses and physical therapists specializing in treating and preventing work-related injuries. | | \'Ahahui_o_na_Kauka An association for Hawaiian physicians, with details of initiatives and projects to improve the health of Native Hawaiians. | | Association_of_American_Indian_Physicians Health programs, services and resources for Native Americans. | | Australian_Indigenous_Health_Promotion_Network Assists with the education and professional development of practitioners, researchers and policy makers, as well as providing advice and co-ordinating communication between groups. | | Institute_of_Aboriginal_Peoples\'_Health Addressing the health needs of Canada's Aboriginal peoples. Research areas include health promotion, prevention strategies, clinical trials, and ethics issues. | | National_Aboriginal_Health_Organization Working to improve the health of Aboriginal people in Canada, through community-based interests. |
|
Marty Gallagher’s Purposefully Primitive Fitness
.hilite { color: #fff; background-color: #f93;}
Marty Gallagher’s Purposefully Primitive Fitness
How to get in shape — the right way!
Home
About MartyAbout PPFContact Us/SupportDonate!
The Purposeful Primitive — Now Available! Written on 7 June 2008 by admin If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!  From Fat and Flaccid to Lean and Powerful—Using the Primordial Laws of Fitness to Trigger Inevitable, Lasting and Dramatic Physical Change By Marty GallagherPaperback496 pages8.5 x 11Original drawing of The Purposeful Primitiveby Ori HofmeklerOrder Marty’s new book at Dragon Door today! Tags:Archive bodybuilding kettlebells Pavel Tsatsouline Pure Strength Purposefully Primitive People Training Training and ExercisePopularity: 56% [?]Bookmark to:                          Posted under Archive Leave a Comment » Why side lateral raises generally suck Written on 19 March 2008 by Marty Gallagher Most lateral raises are technically executed so poorly they are rendered worthless. The problem is poundage. Too much weight turns the lateral raise, purportedly a deltoid isolator, into a piss-poor trapezius exercise. The prime considerations in a lateral raise are: range-of-motion and rep speed the velocity of the repetition during the eccentric (loaded) phase of the rep. If the poundage is too heavy the rep stroke inevitably shortens. All deltoid fiber stimulation occurs during the last third of a fully realized eccentric rep stroke. Im writing this having recently witnessed yet another incident of lateral raise abusive behavior.This guy was making a huge show out of lifting a pair of 60s in the lateral raise. Of course he used a huge heave to get the weights started and barely moved them a foot. His version would more aptly be named lateral heaves. He used momentum to get the weight moving and tossed them upward but when they wanted to come down, they came down, in actuality he was following the weight hed thrown. He wasnt powering or controlling the weight he simply had his hands attached to poundage with a mind of its own. He didnt own the weight, the weight owned him. A proper lateral raise is exactly like it sounds you dont jerk and heave and contort, you raise the arm slowly outward and upward in the most disadvantageous way.When the arms are parallel to the floor, hold this completed position for a split-second before lowering weight. Now thats how you do a legitimate, result-producing lateral raise! Frank Zane had a subtle technical variation that deserves passing along. He called it pouring the tea and was done at the top of each lateral raise rep. At the absolute apogee of the rep height, Zane would halt the weight and while it was suspended airborne he would swivel his wrists back and up. He described the technique: Use the same hand motion you would to pour tea out of a hot kettle. Frank had been a science teacher and always put a lot of thought into his training, this being but one example. Dorian Yates was strong as hell. He was the only guy I ever saw really man-handle a pair of sixty-pound dumbbell correctly. Purposefully slow rise, hold the top position before lowering slow and under complete control.Done properly, the lateral raise is an exercise in continual tension. The real pros will not lower the bells downward all the way to the sides completely as this hand position is devoid of tension. The optimal goal is to establish a mind/muscle connection on the 1st rep of the 1st set. With complete concentration you mentally insist that each rep be lifted upward using delt power and delt power alone. You can arm lift a light dumbbells but what we seek is far subtlertotal deltoid isolation. More specifically side deltoid muscle isolation. With complete concentration you simply will not allow any other muscles to assist the side delt in powering the poundage upward. The odd angle, the disadvantageous leverage, the difficulty in achieving precise isolation of the deltoid, all combine to make the lateral raise a difficult exercise. On the other hand if you made a commitment to do them properly and precisely, laterals have a place in the training regimen albeit a secondary role to the overhead shoulder pressing exercises: compound multi-joint exercises that simultaneously stimulate groups of muscles.Lateral raises can be an excellent isolation exercise, perfect for zeroing in on a particular muscle but only after the deltoids have been blasted by a compound multi-joint exercise. If you perform lateral raises do them strictly and correctly and make sure to place them in a secondary position on shoulder day. First hit overhead presses of some type, hard and heavy, then follow up with 3-4 sets of 10-12 reps in the strict lateral raise. Keep me apprised of lateral progress. Tags:Training and ExercisePopularity: 64% [?]Bookmark to: Posted under Training and Exercise Leave a Comment » Two back exercises worthy of consideration and inclusion in the rotation Written on 11 February 2008 by Marty Gallagher I love the big sweeping compound multi-joint exercises that require groups of muscles to work together in synchronization in order to complete the muscular task at hand. When it comes to working the back muscles it is important to understand that the human back has a half dozen component parts: erectors, teres, upper and lower latisimus, trapaezius, rhomboids and rear deltoids. Big back exercises activate multiple muscles and more often then not the hips and upper thighs. The smaller back isolation exercises zero in on one or two back muscles to the purposeful exclusion of its neighbors. The important big movements include all the deadlift variations, high pulls, cleans, power cleans, power snatches, shrugs and row variations. Chins and pull-ups are great compound back exercises particularly when the trainee becomes strong enough to hang weight around the waist. Two lesser used back exercises, one for the spinal erectors and one for the lats, are wonderfully effective and are seldom used. Both have a specific technical protocol that amplify their effectiveness and make them worthy of inclusion in any trainees exercise rotation list.On a related side note: we all have exercise preferences but need to be on guard against using the favored ones exclusively ad infinitum. Continually using the same exercises in the same fashion for the same set and rep protocol becomes an exercise in futility. The human body is the great neutralizer and when presented with the same menu of exercises done in the same way will accustom itself to the stress and negate any results.The human body reconfigures itself in response to muscle stress and trauma and doing the same thing in the same way will not create the stress needed to flip the hypertrophy switch. Bottomline: periodically rotate out of the lineup those pet exercises that you love and do all the time. Alter those favored rep ranges and change the exercise menu on a regularly reoccurring basis otherwise you are falling asleep in a figurative snowbank, to use a Jack London To Build a Fire analogy. My approach is to structure a workout that hits two body parts. I start with a compound multi-joint exercise (CMJ) for a particular body part then finish off with an isolation exercise. For a change of pace I will use a CMJ variation of the classic; if I am deadlifting and burnt out I could roll with deadlifts done while standing on a 100-pound plate or perhaps some stiff-leg deadlifts, either off the floor or off a plate. Periodically I would drop all deadlifting totally and completely. I would rotate in some other CMJ back exercise and allow all deadlift muscle to heal, recover and FORGET (in a manner of speaking) how to deadlift. By eliminating a particular favored exercise and all its variations completely for 4-5 weeks, when I swing back to that exercise the muscles involved are shocked out of their ever-loving minds. You know how to do the exercise in a technical sense so, like riding a bike, you never forget and are able to swing back into the movement with a vengeance.Prone hyperextensions require a device that holds the legs in place as the athlete faces downward. The upper body is allowed to drop downward until the head is near the floor. The upper body stretches downward with the legs pinioned. The hip joint is the fulcrum and the upper body stretches down to the bottom to start the exercise. The athlete lifts the torso upward as high as possible. Hold the top position for a beat before lowering. I have my trainees rise up and at the apogee look up at the ceiling. This is a fabulous spinal erector developer. Try to work up to a 20-rep set. Once you are able to perform 20-reps, try 10-reps holding a 10 or 25-pound plate in your arms as you rep. If you are doing this exercise correct youll feel a pump in erectors. (The two twin python muscles that flank the spine) I like to end a good back workout with 2-3 sets of prone hyperextensions: on the first set I likely use zero poundage for 15-20 reps and on the second set I rep out holding a 45-pound plate. The critical performance point is to hold the top position for a beat before lowering. I like to arch as high as I can, hold that position for a second - then try and rise up higher yet before lowering. In the bottom position I like to relax and allow my bodyweight and the plate to stretch my muscles and elongate the spine before commencing the rep. Purposeful Primitives rotate three specific ranges-of-motion: normal, exaggerated and shortened. Use the exaggerated ROM on this magnificent exercise.Straight arm pullovers are the second neglected back exercise. Lie on a flat bench and grasp a light dumbbell with two hands under one end. The hands circle the handle and grabs under one of the two ends of the bell. The other end of the dumbbell hangs down over your face. Lying with your head as near the end of the bench as possible, inhale and allow the bell to drop backwards over the end of the bench keeping your arms straight. Time the inhalation so that maximum expansion occurs as your lower the dumbbell towards the floor. Lower slowly, seeking maximum stretch in the lats. Try and touch the floor with the bell (likely you wont be able) when you can lower no further raise the poundage slowly; use only the lats to raise the weight. This is the key: the straight arms make leverage difficult. The stretch is incredible and must be done carefully; dont allow the bell to free-fall or you could tear or rip muscles. Since the poundage used is light you could explode the weight out of the bottom creating momentum and throw the weight back to the start position this is exactly what we dont want. Use a slowed lowering and slowed raising as this maximizes stress on the lats. Big inhale, big stretch, slow raise using lats and lats alone to raise the weight. Done properly the stretch is felt in the lats in real time. Shoot for ten reps using the continual tension, purposefully slow rep speed. Lats are super hard to isolate and this exercise allows me to zero in on the target muscle with a precision that need be experienced to appreciate. Tags:bodybuilding Pure Strength Training Training and ExercisePopularity: 71% [?]Bookmark to: Posted under Training and Exercise 2 Comments » Trade secret #77 The stiff-leg deadlift Written on 28 January 2008 by Marty Gallagher Keith jogged my brain this past week by asking about tips the other day. I thought back and what percolated to the surface of my memory was the stiff-leg deadlift. Done as an assistance exercise for regular deadlifts, I was first introduced to them by the great Hugh Cassidy, the carefree Nietzsche of powerlifting. Hugh didnt cotton to too many exercises past squat, bench and deadlift, but the stiff-leg deadlift was one he insisted on. Religiously hed have us do two sets of stiffs after completing regular deadlifts. The technique was important. The bar stayed in contact with the leg the entire time, over the total length of the rep stroke. The hips were the hinge, the fulcrum, and this is where the real action took place. We all used a narrow-stance conventional deadlift style as per Hugh, with maybe six inches between the heelswe learned how to do the bow and arrow technique using a conventional pull stance.The stiff leg was the number 1 assistance exercise. It worked the hell out of the hinge and thats what Cassidy wanted: to turn spinal erectors into industrial cranes. One Hugh truism which always stuck with me was, The best assistance exercises are the ones that most closely resemble the lift itself. That is profound if you ponder it.ergo, narrow and wide grip flat bench presses are superior assistance exercise to say the incline barbell or dumbbell press. Narrow stance high bar squats are a superior squat assistance exercise than leg presses. Stiff-leg deadlifts are therefore better than rows or cleans.How to perform a stiff-leg deadlift properly: Continue » Tags:bodybuilding Pure Strength Training Training and ExercisePopularity: 69% [?]Bookmark to: Posted under Training and Exercise 1 Comment » Optimal Training Time: You’ve got about an hour…Music and cardio Written on 16 July 2007 by Marty Gallagher Youve got about an hour: I have a lot of folks ask how long an exercise session should last. Experience and science both converge on this one: for someone in reasonably good condition, after 45 to 60 minutes energy starts to nosedive and the point of diminishing returns set in. There are two types of resistance training; intense and effective and not so intense and not so effective. 99% of people who take up weight training fall into the later category. Not necessarily out of laziness or because theyre bad people but because they dont know any better. No one has ever taken them aside and said, Look unless you really press the limit in various exercises nothing of any real consequence is going to occur. Unfortunately going through the motions, i.e., using the same poundage in the same exercise for the same number of sets and repetitions is going to result in little if any change. Only by pushing the body to do that which is has not done before do we trigger the adaptive response. That makes sense. Just look around when you go to the gym: if simply doing what you are capable of, if simply performing the same number of reps using the same poundage in the same exercise triggered the adaptive response, the gym would be crawling with muscle monsters. The human body does not reconfigure itself in response to sameness. The body only grows muscle and becomes stronger as a result of being pushed into new territory. Those who go through the motions, staying within their respective comfort zone can train for a long time. Those who train intensely enough to trigger hypertrophy have about an hour before the sheer intensity of the effort causes them to run completely out of energy: physical energy and psychic energy. If they dont run out of gas after a solid hour of bust-ass weight training then theyre either a Lance Armstrong aerobic anomaly (doubtful since genetically gifted endurance athletes are one in 100,000) or a person thinks theyre giving 105%. Continue » Tags:Archive Blog bodybuilding overtraining Training and Exercise training timePopularity: 66% [?]Bookmark to: Posted under Archive Leave a Comment » Welcome to the NEW MartyGallagher.com! Written on 12 July 2007 by paperboy For the first time in over two years, MartyGallagher.com has gone through a major site re-design! I think we were due, don’t you think?Among the changes:New templateNew back-end Content Management SystemSingle sign-on for both the Forum and the BlogWeb 2.0-compliant — Easy to bookmark to social bookmarking sites such as Digg and TechnoratiNew domain (PurposefullyPrimitiveFitness.com) — we will use both domains interchangeably for nowEasier search and navigation of older blog entriesSupport ticket system — you can fill out a form and check the status of any problems you encounter on the siteAnd we’re not done!More changes are coming, including reverting the header to the one we use in the Forum, as well as enhanced content features.You might have also noticed that we have some things missing, most notably the Main sections of the old site (Pure Strength, Cardio, Riverhorse, etc.). We are holding on to this content and have plans to re-release them in another form. Stay tuned!Here’s the best part…All of this was designed to bring more traffic to our site and get the Purposefully Primitive Fitness word out to the masses!“How can I help?”Underneath every blog post, you’ll find a whole bunch of tiny icons. Each icon corresponds to a social bookmarking site, such as Digg. If you like a particular blog post, I highly highly encourage you to click on these buttons! The more people that click on them, the more popular that blog entry becomes, and the more people will see it. You’ll need to create an account at the particular site you’re bookmarking to, but a lot of us already have that. Please help us spread the word!As always, your feedback is appreciated.Also, if you have any problems with the site, please use our new Support Ticket system!Marty and I would like to thank everyone who has been a part of this site from the beginning. Your continued support and generosity is greatly appreciated, and Marty will be back soon with all-new stuff. We have lots of things lined up, so make yourself at home and enjoy the ride!Lee Tags:Archive Blog Miscellaneous Purposefully Primitive People Website NewsPopularity: 95% [?]Bookmark to: Posted under Website News, Leave a Comment » 28-Day Beach Blitz Part 5 of 5: Weight Training and Cardio Written on 9 May 2007 by Marty Gallagher Complimentary Weight Training: Fast & LightPicking a weight program to compliment a diet is like picking the perfect wine for a gourmet meal. The ideal progressive resistance training approach to compliment our 28-day, all-out diet assault could be summarized as follows: quick pace, slow rep speed, lift infrequently but lift intensely. All our efforts are directed at fat burning and in reality you are not going to build much muscle while operating in continual caloric deficit. The goal is to strip away the muscle-obscuring layer of lard. To that end we limit our weight training to two or three weekly lifting sessions with rest days in between. For beginner and intermediates, we recommend a whole body training session structured as follows: Continue » Tags:bodybuilding Diet and Nutrition fat loss Training Training and ExercisePopularity: 100% [?]Bookmark to: Posted under Training and Exercise, Diet and Nutrition, Leave a Comment » 28-Day Beach Blitz Part 4: Calories and Getting Started Written on 7 May 2007 by Marty Gallagher Establish a caloric starting point by multiplying your current body weight times 15. By way of example, a 200-pound individual would be allotted 3,000 calories to commence the process. Take into account the caloric expenditure associated with exercise and eat another small supplement meal to replace and replenish calories burned through lifting and cardio. Rush restorative nutrients to traumatized muscle tissue immediately after the workout. Dousing muscles with high quality protein and a slow-release carbohydrate mixture right after a workout takes advantage of a physiological window of opportunity during which nutrients are absorbed at three times the normal rate. Each successive week for four straight weeks the plan calls for lowering the overall caloric intake and subtly tinkering with the percentage ratios of protein, carbohydrate and fat. By reducing calories and manipulating nutrients we cause body fat to oxidize while simultaneously retaining muscle mass.GETTING STARTED: Continue » Tags:Blog bodybuilding calorie counting carbohydrates carbs diet Diet and Nutrition fat loss Pure Strength Training Training and ExercisePopularity: 98% [?]Bookmark to: Posted under Training and Exercise, Leave a Comment » 28 Day Beach Blitz Part 3: Preliminary Preparations Written on 3 May 2007 by Marty Gallagher The first order of business is to establish a daily meal schedule. We don’t have time for baby talk or seductive murmurs so just read and then implement these seven bedrock principles: Continue » Tags:carbohydrates carbs diet Diet and Nutrition fat loss Misc Training and ExercisePopularity: 100% [?]Bookmark to: Posted under Training and Exercise, Diet and Nutrition, Leave a Comment » The 28-Day Beach Blitz Part 2: Diet Pedigree Written on 25 April 2007 by Marty Gallagher You need to be methodical and precise as every single day counts. Time is the enemy and with only four weeks to work our magic we don’t have time for fumbles, second thoughts or confusion. The dietary approach we’ll use is tried and proven by competitive bodybuilders, the acknowledged experts on shedding body fat while retaining muscle mass. We expropriate the fat-burning, muscle-retaining methodology of the athletic elite, stripping it down to bare bones for civilian use. By keeping the principles but cranking back on the degree of fanaticism the elite use, this dietetic approach is made palatable and doable for normal people. This is not another fad crash diet; this is an age-old approach designed and utilized by athletes whose competitive placing depends on how successfully they diet. Have you ever noticed that folks who slash calories using crash diet methods always end up looking just as fat at the end of the process as before? The reason is that they have lost equal (or greater) amounts of muscle along with body fat and despite dropping scale pounds their body composition remains still the same (or worsens) as pre-diet. They have succeeded in becoming a lighter version of their old fat self. Our goal is to retain muscle while oxidizing body fat. The key to hanging onto muscle in the face of declining calories during the diet process lies in keeping protein intake elevated throughout the process, modulating carbohydrate consumption and keeping fat intake to a bare minimum. Tags:Diet and Nutrition Training and ExercisePopularity: 100% [?]Bookmark to: Posted under Training and Exercise, Diet and Nutrition Leave a Comment » Next Page »
Site Search
Subscribe Now
Categories
Archive Brain Train Diet and Nutrition Miscellaneous Pure Strength Purposefully Primitive People Reality TV Reviews Training and Exercise Website News
Recent Blog Entries
The Purposeful Primitive — Now Available! Why side lateral raises generally suck Two back exercises worthy of consideration and inclusion in the rotation Trade secret #77 The stiff-leg deadlift Optimal Training Time: You’ve got about an hour…Music and cardio
User Controls
RegisterLogin
Discussion Forum
Recent Forum Posts
Rss Feed
[+] Bloglines
[+] Feedster
[+] Google Reader
[+] My AOL
[+] My MSN
[+] My Yahoo
[+] Newsgator
[+] Pluckit
[+] Rojo
Blog Archives
June 2008 March 2008 February 2008 January 2008 July 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005
Links
Dragon Door Publications0
Copyright © Marty Gallagher’s Purposefully Primitive Fitness
LavrentisRed 1.0 Designed by : George C.
|
|
