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KNOWLEDGE DROP You will NOT beat your previous session performance every session I repeat…. You will NOT beat your previous session performance every session This doesn’t mean sessions that don’t result in +1 (rep) or + 2.5-5 (lbs) are a waste!!! Here are some specifics to help calibrate your...

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Dean Turner

126,619 subscribers

37,300 次观看 • 4 天前 •via X (Twitter)

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11 条评论

Trackable io 的头像
Trackable io4 天前

A log feels a lot less discouraging when you can look back across a month, instead of treating every workout as pass/fail against the last one.

Dean Turner 的头像
Dean Turner4 天前

100%

Matt | Fitness & Bizness 的头像
Matt | Fitness & Bizness4 天前

I had to slice off reps and movements off my training today because I'm not sleeping well and dealing with higher than normal stress. There was no point in dragging myself thru the dirt and adding to my recovery deficit. Training is dynamic. If you don't adapt it, you won't stick with it long enough to see amazing results

Dean Turner 的头像
Dean Turner4 天前

For sure For someone more advanced, I think doing that is smart For someone less advanced though, I’m more likely to say just sack up and do what’s written on your program The auto regulation can come in the form of a contingency RIR plan or something but getting in and getting the session done has value

Tadeo 的头像
Tadeo4 天前

Again, good stuff

Dean Turner 的头像
Dean Turner4 天前

🤝💪🏻

Dré 的头像
Dré4 天前

Thank you bossman

Wayne Clark 的头像
Wayne Clark4 天前

I’m very much a beginner, but how do you define Novice, Intermediate, and Advanced?

Dean Turner 的头像
Dean Turner4 天前

Probably by some combination of time spent training + level of potential developed realized

Cristian Retana 的头像
Cristian Retana4 天前

So basically, progress is a marathon, not a sprint, and sometimes the only thing you lift is a coffee mug. 🫠

Dean Turner 的头像
Dean Turner4 天前

Yes to the former Not sure about the coffee mug thing

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6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
3:07

6 rules for strength training: - Load above 85% of your 1 rep max, 75% if moderately trained - Keep sets at 5 reps or less, intensity is the driver, not volume - Ramp up first: 10 reps at 50%, 8 at 60%, 8 at 70%, 5 at 75% - Then 2 to 3 work sets, 3 sets per exercise is plenty - Rest 2 to 4 min between sets so fatigue doesn't cut your load - Superset another muscle group during that rest, tiny strength cost, far shorter session Strength is a demand for load, not reps. Protect the load and the rest, and the adaptation follows. Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,193 次观看 • 11 天前

Tip of the day: Here are a few tips to help with your laning phase #1. Buy after the first wave (gives you pressure to play on their side without being an item down). #2. If you are not denied, then killing the first minion of the 3rd wave gets you your 2nd ability and you should use that to run at them before they get their ability. #3. Be on time for the 2 minute camp, whether its on their side if you have pressure, or yours if you do not. #4. Pay attention to the minion damage you take in lane, this is how majority of lower level players lose trades.
0:30

Tip of the day: Here are a few tips to help with your laning phase #1. Buy after the first wave (gives you pressure to play on their side without being an item down). #2. If you are not denied, then killing the first minion of the 3rd wave gets you your 2nd ability and you should use that to run at them before they get their ability. #3. Be on time for the 2 minute camp, whether its on their side if you have pressure, or yours if you do not. #4. Pay attention to the minion damage you take in lane, this is how majority of lower level players lose trades.

PeerContent

21,304 次观看 • 1 个月前

In season training 101 for the HS athlete: Pick just a few compound lifts for each major movement pattern: Squat/hinge/push/pull/loaded jump. Each wk, at minimum, do 2 to 3 sets of 1 to 5 reps of these major lifts. On your last set of whatever rep range was prescribed. Try to squeeze out another rep or two if you can. It’s OK if you cycle between bilateral and unilateral as your body mostly cares about the stimulus, not necessarily the exercise. When time permits, add in some accessory work further away from game days. Reach out with any more questions
0:35

In season training 101 for the HS athlete: Pick just a few compound lifts for each major movement pattern: Squat/hinge/push/pull/loaded jump. Each wk, at minimum, do 2 to 3 sets of 1 to 5 reps of these major lifts. On your last set of whatever rep range was prescribed. Try to squeeze out another rep or two if you can. It’s OK if you cycle between bilateral and unilateral as your body mostly cares about the stimulus, not necessarily the exercise. When time permits, add in some accessory work further away from game days. Reach out with any more questions

Joe Aratari

10,453 次观看 • 5 个月前

You should NOT be able to hit 10, 10, 10 or 12, 12, 12 or 8, 8, 8 if you are doing 3 sets of an exercise in a session!!! Declining rep counts across sets of a given exercise (provided weight stays fixed) are a FEATURE of productive resistance training…NOT A BUG!!! Example: If you are doing 3 sets of Flys with 30 lbs and you end up logging that as 30x10,10,10: - 100% chance your first set was an absolute joke as far as proximity to failure goes - 80% chance your second was as well - 50% chance your third was as well You simply should NOT be able to maintain rep performance across sets assuming weight used & RIR/RPE are fixed If I were to do Flys at a given weight for 3 sets, the rep count might end up looking something like 9, 7, 6 This is because I will have actually trained sufficiently hard (0-1ish RIR) on EVERY SET instead of just picking a random ass number and sandbagging the earlier sets to ensure I can maintain that rep performance across all the sets!
1:13

You should NOT be able to hit 10, 10, 10 or 12, 12, 12 or 8, 8, 8 if you are doing 3 sets of an exercise in a session!!! Declining rep counts across sets of a given exercise (provided weight stays fixed) are a FEATURE of productive resistance training…NOT A BUG!!! Example: If you are doing 3 sets of Flys with 30 lbs and you end up logging that as 30x10,10,10: - 100% chance your first set was an absolute joke as far as proximity to failure goes - 80% chance your second was as well - 50% chance your third was as well You simply should NOT be able to maintain rep performance across sets assuming weight used & RIR/RPE are fixed If I were to do Flys at a given weight for 3 sets, the rep count might end up looking something like 9, 7, 6 This is because I will have actually trained sufficiently hard (0-1ish RIR) on EVERY SET instead of just picking a random ass number and sandbagging the earlier sets to ensure I can maintain that rep performance across all the sets!

Dean Turner

67,497 次观看 • 26 天前

3 sets of 10 has KILLED more gains than ALMOST ANYTHING over the years Reason being: You should NOT be able to hit 10, 10, 10 if you are doing 3 sets of an exercise in a session The same is true of 12, 12, 12 or 8, 8, 8 or whatever arbitrary rep number you choose If you are training in close proximity to failure, you simply will NOT be able to maintain the same rep performance across your sets in most instances even when taking ample rest between SOME fall off is expected when training is sufficiently hard, weight is kept the same, and RIR is held constant
0:54

3 sets of 10 has KILLED more gains than ALMOST ANYTHING over the years Reason being: You should NOT be able to hit 10, 10, 10 if you are doing 3 sets of an exercise in a session The same is true of 12, 12, 12 or 8, 8, 8 or whatever arbitrary rep number you choose If you are training in close proximity to failure, you simply will NOT be able to maintain the same rep performance across your sets in most instances even when taking ample rest between SOME fall off is expected when training is sufficiently hard, weight is kept the same, and RIR is held constant

Dean Turner

87,112 次观看 • 17 天前

Listen up. The holidays are not an excuse to throw your goals in the trash. If you want to enjoy the season and avoid weight gain, switch Carbon to Maintenance. We recommend it for times when you’re going on vacation or when you simply don’t want to derail your progress. If you’re currently on a weight loss goal, switching to maintenance will give you more calories and more flexibility. The goal here is to maintain, not lose, which is exactly what prevents the all-or-nothing spiral that wrecks so many people every December. Here’s what to do: 1. Open the app 2. Go to Goals 3. Choose Maintenance 4. Stick to your macros most days This approach works because it gives you structure, but still lets you live your life. You’ll come out of the holidays feeling good instead of trying to undo two weeks of chaos. Be intentional. Be consistent. And stop making the holidays harder than they need to be. Join Carbon here:
2:25

Listen up. The holidays are not an excuse to throw your goals in the trash. If you want to enjoy the season and avoid weight gain, switch Carbon to Maintenance. We recommend it for times when you’re going on vacation or when you simply don’t want to derail your progress. If you’re currently on a weight loss goal, switching to maintenance will give you more calories and more flexibility. The goal here is to maintain, not lose, which is exactly what prevents the all-or-nothing spiral that wrecks so many people every December. Here’s what to do: 1. Open the app 2. Go to Goals 3. Choose Maintenance 4. Stick to your macros most days This approach works because it gives you structure, but still lets you live your life. You’ll come out of the holidays feeling good instead of trying to undo two weeks of chaos. Be intentional. Be consistent. And stop making the holidays harder than they need to be. Join Carbon here:

Carbon Diet Coach

13,226 次观看 • 10 个月前

It’s here!!! My new book, SHIFTS, is here. Your copy should be arriving soon, if you preordered. Kindly post a photo or video with the hashtag #ShiftwithSam. If you haven’t ordered, go to to order and to enter your details for an exclusive masterclass this Thursday at 4pm EST/9pm UK/10pm GMT+1. Also, I have an autographed copy for you if you signed up for the VIP Session at the SHIFT LEADERSHIP CONFERENCE LAGOS. Cheers!
0:59

It’s here!!! My new book, SHIFTS, is here. Your copy should be arriving soon, if you preordered. Kindly post a photo or video with the hashtag #ShiftwithSam. If you haven’t ordered, go to to order and to enter your details for an exclusive masterclass this Thursday at 4pm EST/9pm UK/10pm GMT+1. Also, I have an autographed copy for you if you signed up for the VIP Session at the SHIFT LEADERSHIP CONFERENCE LAGOS. Cheers!

Sam Adeyemi

11,291 次观看 • 1 年前

🇺🇸 ELON: “GOVERNMENT OFFICIALS HAVE A DUTY TO SPEND YOUR MONEY WELL” Elon gave the government a crash course in Accountability 101 and every bureaucrat in D.C. should be forced to watch it on loop. Basically, you don’t even have to look for corruption anymore, because it’s everywhere. He’s sick of the zero-consequences culture where wasting billions of taxpayer dollars gets you a promotion or a pension. Elon’s solution? Simple really, if you waste public money, you're out. Elon is dead-on: until government officials are treated like employees, not untouchable royalty, nothing will change. It’s time to fire the waste and promote the results. “In every direction, there's mad waste. If people simply know that if they waste a ton of taxpayer money, they're going to get fired, that will immediately improve the situation. If a government official is very effective in spending your money, because taxpayer money is your money, if they're effective in spending your money, they should be promoted and rewarded. But if they waste your money or do something that's basically corruption, they should obviously be fired. They have a duty to spend your money well.” Source: Pennsylvania, October 17, 2024
0:43

🇺🇸 ELON: “GOVERNMENT OFFICIALS HAVE A DUTY TO SPEND YOUR MONEY WELL” Elon gave the government a crash course in Accountability 101 and every bureaucrat in D.C. should be forced to watch it on loop. Basically, you don’t even have to look for corruption anymore, because it’s everywhere. He’s sick of the zero-consequences culture where wasting billions of taxpayer dollars gets you a promotion or a pension. Elon’s solution? Simple really, if you waste public money, you're out. Elon is dead-on: until government officials are treated like employees, not untouchable royalty, nothing will change. It’s time to fire the waste and promote the results. “In every direction, there's mad waste. If people simply know that if they waste a ton of taxpayer money, they're going to get fired, that will immediately improve the situation. If a government official is very effective in spending your money, because taxpayer money is your money, if they're effective in spending your money, they should be promoted and rewarded. But if they waste your money or do something that's basically corruption, they should obviously be fired. They have a duty to spend your money well.” Source: Pennsylvania, October 17, 2024

Mario Nawfal

60,428 次观看 • 9 个月前

This is VERY BAD for Ruben Gallego If you have a moment, I need your help. Can you share this video with EVERY voter you know in Arizona? Even if they have already voted, they may know other people that need to see it. I will be posting it on EVERY social media platform. Retweet, share, message and spread this video to everyone in Arizona. (Even if you’re not from Arizona, you can send it to your friends here!) If you or anyone else needs info on where/how to vote, go to Thank you so much! -Kari ♥️
0:27

This is VERY BAD for Ruben Gallego If you have a moment, I need your help. Can you share this video with EVERY voter you know in Arizona? Even if they have already voted, they may know other people that need to see it. I will be posting it on EVERY social media platform. Retweet, share, message and spread this video to everyone in Arizona. (Even if you’re not from Arizona, you can send it to your friends here!) If you or anyone else needs info on where/how to vote, go to Thank you so much! -Kari ♥️

Kari Lake

117,392 次观看 • 1 年前

🚨Governor DeSantis applauds the Florida House for addressing property taxes but says his plan is NOT going to happen in regular session, but he will call a SPECIAL SESSION. “It's going to get done and you guys are going to be able to go to the polls and be able to vote something that's really meaningful. I just think at the end of the day, your home is your castle. You either own it or you don't, right? And if you have to keep paying tax to the government your whole life just to live on your own property, do you really own it then if they can take it back from you if you don't pay?”
6:08

🚨Governor DeSantis applauds the Florida House for addressing property taxes but says his plan is NOT going to happen in regular session, but he will call a SPECIAL SESSION. “It's going to get done and you guys are going to be able to go to the polls and be able to vote something that's really meaningful. I just think at the end of the day, your home is your castle. You either own it or you don't, right? And if you have to keep paying tax to the government your whole life just to live on your own property, do you really own it then if they can take it back from you if you don't pay?”

Chris Nelson 🏝️🇺🇸

31,667 次观看 • 7 个月前

“Nobody in GehGeh Family own a Car or even a House and the only person who Is making it you people want to bring home down, isn’t that witchcraft…The sister said her bother doesn’t help the family but GehGeh is not the 1st,2nd,3rd or even the 4th child…This same person bought you a new phone and even paid over 5M for your brother’s Surgery…When you start making money everybody would fight you” —GehGeh Friend Popori added
2:43

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“Nobody in GehGeh Family own a Car or even a House and the only person who Is making it you people want to bring home down, isn’t that witchcraft…The sister said her bother doesn’t help the family but GehGeh is not the 1st,2nd,3rd or even the 4th child…This same person bought you a new phone and even paid over 5M for your brother’s Surgery…When you start making money everybody would fight you” —GehGeh Friend Popori added

Auchi jeff blog

41,184 次观看 • 5 个月前

Today’s how to series: KOT (Knees Over Toes) split squats. I added these into my routine a few years ago when I wasn’t able to squat with the barbell. If you’re not able to do them on the floor, like the first 2 reps shown, you can scale and modify by adding a plate or platform underneath your front foot to elevate your foot off the ground. This will allow you more room for your back leg. We are aiming to keeping your back knee off the ground, so this helps especially if you have very tight ankles, calves or hips. You can progress this by adding a pair of dumbbells. If you have any questions about this movement, drop them below ⬇️ let me know if you give this a Gaux!
0:21

Today’s how to series: KOT (Knees Over Toes) split squats. I added these into my routine a few years ago when I wasn’t able to squat with the barbell. If you’re not able to do them on the floor, like the first 2 reps shown, you can scale and modify by adding a plate or platform underneath your front foot to elevate your foot off the ground. This will allow you more room for your back leg. We are aiming to keeping your back knee off the ground, so this helps especially if you have very tight ankles, calves or hips. You can progress this by adding a pair of dumbbells. If you have any questions about this movement, drop them below ⬇️ let me know if you give this a Gaux!

Margaux Alvarez

15,593 次观看 • 2 个月前

ICE was holding a 5 year old autistic child on the street as bait to get a mother to leave her house. This is how responds - help fund it here: and get it into the hands of millions of immigrants and allies. ⸻ IF ICE IS OUTSIDE AND HAS YOUR CHILD: DO NOT GO OUTSIDE. 1. Do not go outside. ICE is baiting you. Your child being outside does not change your rights. If you step out, they may try to detain you. Stay inside. Your child is protected by constitutional rights. 2. Do not call the police unless your child is in immediate physical danger. Most police will not intervene and may cooperate with ICE. Call only if your child’s safety is at risk — not for immigration issues. 3. Do not open your door. ICE cannot legally enter your home without a judicial warrant signed by a judge. Ask to see it through the window or door. An administrative warrant (signed by ICE) does not give them legal entry. 4. Call an immigration lawyer or rapid response legal hotline immediately. If you don’t have one, I can help you find one based on your location. 5. Document everything. If safe, record video or audio through the window or door. Clearly say: “I do not consent to a search.” 6. Do not answer questions. You have the right to remain silent. Do not discuss your immigration status. Do not sign anything. 7. Get a witness if possible. Call a trusted neighbor, friend, or community group to observe and document. 8. Repeat clearly: “I do not consent to entry.” “I want to speak to a lawyer.” “I am not opening the door.” ⸻ Would you like me to look up a hotline or legal defender in your area now?
0:49

ICE was holding a 5 year old autistic child on the street as bait to get a mother to leave her house. This is how responds - help fund it here: and get it into the hands of millions of immigrants and allies. ⸻ IF ICE IS OUTSIDE AND HAS YOUR CHILD: DO NOT GO OUTSIDE. 1. Do not go outside. ICE is baiting you. Your child being outside does not change your rights. If you step out, they may try to detain you. Stay inside. Your child is protected by constitutional rights. 2. Do not call the police unless your child is in immediate physical danger. Most police will not intervene and may cooperate with ICE. Call only if your child’s safety is at risk — not for immigration issues. 3. Do not open your door. ICE cannot legally enter your home without a judicial warrant signed by a judge. Ask to see it through the window or door. An administrative warrant (signed by ICE) does not give them legal entry. 4. Call an immigration lawyer or rapid response legal hotline immediately. If you don’t have one, I can help you find one based on your location. 5. Document everything. If safe, record video or audio through the window or door. Clearly say: “I do not consent to a search.” 6. Do not answer questions. You have the right to remain silent. Do not discuss your immigration status. Do not sign anything. 7. Get a witness if possible. Call a trusted neighbor, friend, or community group to observe and document. 8. Repeat clearly: “I do not consent to entry.” “I want to speak to a lawyer.” “I am not opening the door.” ⸻ Would you like me to look up a hotline or legal defender in your area now?

Joe Walsh

30,619 次观看 • 8 个月前

If the police ask to see your passport, they have every right. As tourists, we’re expected to carry our ID or passports at all times. Most police officers in Thailand are chill, they don’t care if you’re black or white. Act like a fool, and you’ll be treated like one. My word to you, don’t play the childish games, you will lose. Shared by africaan_giant on Instagram. #Thailand
0:52

If the police ask to see your passport, they have every right. As tourists, we’re expected to carry our ID or passports at all times. Most police officers in Thailand are chill, they don’t care if you’re black or white. Act like a fool, and you’ll be treated like one. My word to you, don’t play the childish games, you will lose. Shared by africaan_giant on Instagram. #Thailand

Edward A. Leon

26,928 次观看 • 7 个月前

Q: Why is company culture important? In the clip below, a16z cofounder Ben Horowitz argues that culture drives how people in your company behave on a daily basis—and particularly, how they behave when you’re not looking. Is that phone call so important I need to return it today or can it wait until tomorrow? Can I ask for a raise before my annual review? Is the quality of this document good enough or should I keep working on it? Do I have to be on time for that meeting? Should I stay at the Four Seasons or the Red Roof Inn? Should I go home at 5 p.m. or 8 p.m.? Should we discuss the color of this new product for five minutes or thirty hours? If I know something is badly broken in the company, should I say something? Whom should I tell? Is winning more important than ethics? None of these things are in your mission statement or OKRs, but they determine many important things for your company, such as how people experience your company, what you’re like to do business with, what your company is like to work at, etc. And as Ben describes, what drives the culture is all of the little behaviors and cues people take on: “this is what I have to do to succeed in this company.” Culture can feel abstract and secondary when you pit it against a concrete result that’s right in front of you, but it’s a strategic investment in the company doing things the right way when you are not looking. It’s the set of assumptions your employees use to resolve the problems they face every day. It’s how they behave when no one is looking. If you don’t methodically set your culture, then two-thirds of it will end up being accidental, and the rest will be a mistake. If you’re looking for a more in-depth guide to culture and how to build a great one, I’d recommend Ben’s book: What You Do Is Who You Are.
2:02

Q: Why is company culture important? In the clip below, a16z cofounder Ben Horowitz argues that culture drives how people in your company behave on a daily basis—and particularly, how they behave when you’re not looking. Is that phone call so important I need to return it today or can it wait until tomorrow? Can I ask for a raise before my annual review? Is the quality of this document good enough or should I keep working on it? Do I have to be on time for that meeting? Should I stay at the Four Seasons or the Red Roof Inn? Should I go home at 5 p.m. or 8 p.m.? Should we discuss the color of this new product for five minutes or thirty hours? If I know something is badly broken in the company, should I say something? Whom should I tell? Is winning more important than ethics? None of these things are in your mission statement or OKRs, but they determine many important things for your company, such as how people experience your company, what you’re like to do business with, what your company is like to work at, etc. And as Ben describes, what drives the culture is all of the little behaviors and cues people take on: “this is what I have to do to succeed in this company.” Culture can feel abstract and secondary when you pit it against a concrete result that’s right in front of you, but it’s a strategic investment in the company doing things the right way when you are not looking. It’s the set of assumptions your employees use to resolve the problems they face every day. It’s how they behave when no one is looking. If you don’t methodically set your culture, then two-thirds of it will end up being accidental, and the rest will be a mistake. If you’re looking for a more in-depth guide to culture and how to build a great one, I’d recommend Ben’s book: What You Do Is Who You Are.

Michael McGuiness

180,646 次观看 • 3 年前

This is some good information to know. The US mail system aggregates stewardship of delivery but not deadlines. The work around this is signing up for USPS digital or online account and it is free service. It sends you an image scan via email of the current postal mail to be delivered that day so the proof of what was delivered or not is given to you. You get a notification everyday whether you have mail or not. I don't know if this service varies by state so consider looking into the availability for your postal zip code covered area. . 's a state-by-state. If you can get this access depending on the state you live in. But I believe every state should have the account. You can set it up, it's easy. And then you can see your mail. That's coming. If you have packages coming, you can see your account and it gives you notifications every day regardless if you get mail or not, whether you have something coming or not. #Inspirenaire
2:23

This is some good information to know. The US mail system aggregates stewardship of delivery but not deadlines. The work around this is signing up for USPS digital or online account and it is free service. It sends you an image scan via email of the current postal mail to be delivered that day so the proof of what was delivered or not is given to you. You get a notification everyday whether you have mail or not. I don't know if this service varies by state so consider looking into the availability for your postal zip code covered area. . 's a state-by-state. If you can get this access depending on the state you live in. But I believe every state should have the account. You can set it up, it's easy. And then you can see your mail. That's coming. If you have packages coming, you can see your account and it gives you notifications every day regardless if you get mail or not, whether you have something coming or not. #Inspirenaire

Inspirenaire

18,205 次观看 • 6 个月前

Schools in the UK have cancelled their MRES programmes and this is why.... If you were looking to apply via MRES before it got cancelled, you can look at the Global Talent Visa option. I've got a guide that will help you obtain it. Use the links below to get it or book a 1:1 application review session with me before submitting your draft, if you already began your process. - Global Talent Visa Guide - Book a 1:1 Application Review
4:11

Schools in the UK have cancelled their MRES programmes and this is why.... If you were looking to apply via MRES before it got cancelled, you can look at the Global Talent Visa option. I've got a guide that will help you obtain it. Use the links below to get it or book a 1:1 application review session with me before submitting your draft, if you already began your process. - Global Talent Visa Guide - Book a 1:1 Application Review

AskDrFola

39,720 次观看 • 2 个月前