• Log InLog In
  • Register
Liquid`
Team Liquid Liquipedia
EDT 14:13
CEST 20:13
KST 03:13
  • Home
  • Forum
  • Calendar
  • Streams
  • Liquipedia
  • Features
  • Store
  • EPT
  • TL+
  • StarCraft 2
  • Brood War
  • Smash
  • Heroes
  • Counter-Strike
  • Overwatch
  • Liquibet
  • Fantasy StarCraft
  • TLPD
  • StarCraft 2
  • Brood War
  • Blogs
Forum Sidebar
Events/Features
News
Featured News
Code S RO4 & Finals Preview: herO, Rogue, Classic, GuMiho0TL Team Map Contest #5: Presented by Monster Energy4Code S RO8 Preview: herO, Zoun, Bunny, Classic7Code S RO8 Preview: Rogue, GuMiho, Solar, Maru3BGE Stara Zagora 2025: Info & Preview27
Community News
Classic & herO RO8 Interviews: "I think it’s time to teach [Rogue] a lesson."2Rogue & GuMiho RO8 interviews: "Lifting that trophy would be a testament to all I’ve had to overcome over the years and how far I’ve come on this journey.8Code S RO8 Results + RO4 Bracket (2025 Season 2)14BGE Stara Zagora 2025 - Replay Pack2Weekly Cups (June 2-8): herO doubles down1
StarCraft 2
General
Jim claims he and Firefly were involved in match-fixing How herO can make history in the Code S S2 finals Rogue & GuMiho RO8 interviews: "Lifting that trophy would be a testament to all I’ve had to overcome over the years and how far I’ve come on this journey. Code S RO8 Results + RO4 Bracket (2025 Season 2) Classic & herO RO8 Interviews: "I think it’s time to teach [Rogue] a lesson."
Tourneys
WardiTV Mondays [GSL 2025] Code S: Season 2 - Semi Finals & Finals Sparkling Tuna Cup - Weekly Open Tournament $3,500 WardiTV European League 2025 Sea Duckling Open (Global, Bronze-Diamond)
Strategy
[G] Darkgrid Layout Simple Questions Simple Answers [G] PvT Cheese: 13 Gate Proxy Robo
Custom Maps
[UMS] Zillion Zerglings
External Content
Mutation # 477 Slow and Steady Mutation # 476 Charnel House Mutation # 475 Hard Target Mutation # 474 Futile Resistance
Brood War
General
ASL20 Preliminary Maps BGH Auto Balance -> http://bghmmr.eu/ BW General Discussion Recent recommended BW games FlaSh Witnesses SCV Pull Off the Impossible vs Shu
Tourneys
[Megathread] Daily Proleagues [BSL 2v2] ProLeague Season 3 - Friday 21:00 CET Small VOD Thread 2.0 [BSL20] ProLeague Bracket Stage - Day 4
Strategy
I am doing this better than progamers do. [G] How to get started on ladder as a new Z player
Other Games
General Games
Stormgate/Frost Giant Megathread Path of Exile Nintendo Switch Thread Beyond All Reason What do you want from future RTS games?
Dota 2
Best crypto recovery experts in the world Official 'what is Dota anymore' discussion
League of Legends
Heroes of the Storm
Simple Questions, Simple Answers Heroes of the Storm 2.0
Hearthstone
Heroes of StarCraft mini-set
TL Mafia
TL Mafia Community Thread Vanilla Mini Mafia
Community
General
Things Aren’t Peaceful in Palestine US Politics Mega-thread UK Politics Mega-thread Russo-Ukrainian War Thread Vape Nation Thread
Fan Clubs
SKT1 Classic Fan Club! Maru Fan Club
Media & Entertainment
Korean Music Discussion [Manga] One Piece
Sports
2024 - 2025 Football Thread Formula 1 Discussion NHL Playoffs 2024 TeamLiquid Health and Fitness Initiative For 2023
World Cup 2022
Tech Support
Computer Build, Upgrade & Buying Resource Thread
TL Community
The Automated Ban List
Blogs
A Better Routine For Progame…
TrAiDoS
StarCraft improvement
iopq
Heero Yuy & the Tax…
KrillinFromwales
I was completely wrong ab…
jameswatts
Need Your Help/Advice
Glider
Trip to the Zoo
micronesia
Customize Sidebar...

Website Feedback

Closed Threads



Active: 32404 users

Workouts.

Blogs > Foucault
Post a Reply
Foucault
Profile Blog Joined May 2009
Sweden2826 Posts
Last Edited: 2010-03-03 23:25:36
June 01 2009 19:58 GMT
#1
[image loading]


Hello guys!

In my last blog I said that my blogs will be quite unstructured in terms of topics covered, but I will still try and organize my blogs a bit. This blog will be about different basic workouts and how to combine them. I will make more in details descriptions of exercises later on.

In my opinion it's best to mix weight-lifting with cardio a regular basis. That doesn't mean you have to run 4 marathons/week but just getting in some basic cardio will do you good in so many ways. This blog isn't about getting huge or being a powerlifter like InControl (although powerlifting exercises will be covered of course because they are awesome). This blog is about getting a nice, healthy physique that not only is about putting on muscle but also cardio.

I work out 4-5 times a week currently and sometimes I do 6 workouts/week. When you work out that much you will need to get some things in check, namely sleep and food. Otherwise your body will break down pretty fast and you can end up burnt out, feeling fatigued and in worst cases, becoming depressed because of the massive stress on your CNS (Central nervous system), if it doesn't get any chance to recover. Rest is essential in all exercise, however that resting period doesn't have to equal a day free of any sort of exercise. Our bodies are strong and we are capable of going to pretty extreme measures when it comes to using our body.

I will start by explaining 2 different workout routines that I do weekly. First one goes like this:

Monday: Chest, shoulders, triceps + 3-4 sets of bodyweight abs.

Tuesday: Running 5K as fast as possible (while of course being able to actually run the entire length).

Wednesday: Back, biceps, abs

Thursday: Crosstrainer, stairmaster etc. Basically some slower cardio that doesn't compromise your muscle/strength gains as much as running do. Keep in mind my schedules are not about getting a huge body.

Friday: Legs + some assorted stuff like forearm exercises, + 3 sets of muscle groups you need extra working on, like back, chest whatever. Also 3-4 sets of abs.

Saturday: On my "tough" weeks I put in some cardio here too, but this is mainly when I'm cutting a bit.


SO, the basic layout of the body-split for weights is:

chest/shoulders/triceps, (abs)
back, biceps, abs
legs,(abs)

This is a small variation of a very commonly used split, and it's pretty good.


The other weekly exercise routine that I do, goes like this:

Monday: Full body weights workout

Tuesday: Cardio (usually running 5/10K)

Wednesday: Full body weights workout

Thursday: Cardio/rest

Friday: Full body weights workout


This week the workout routine for weights consists of a workout for your entire body 3 times a week. The idea behind this is that it's beneficial to stimulate (use) your muscles several times a week with a lower set-load each time, instead of doing one muscle group only once a week and blasting out 12-15 sets.

A golden rule for weight lifting is that you should always mix things up and change weekly routines. It's best to do one routine for a couple of weeks though and then switching to another one. Right now I'm mixing these workout routines whenever I feel like it basically, just experimenting.

Someone who would only want to put on muscle would usually lift weights 3 times/week and rest the days in between (ie no cardio). This maximizes muscle gain but obviously at the expense of general health. Cardio is so important for many reasons; it lowers stress hormones in your brain and releases endorphins, which will make you feel very good. Also, running or doing some other kind of normal/intense cardio will burn more fat from your abdominal area and make the composure of your body better, more "athletic looking" because of the reduced belly fat. This is of course if you have a negative calorie balance.

One very basic thing you must understand is that you gain weight if you eat more calories than you use during a day and loose weight if you use up more calories than you eat.

This is so basic stuff, and yet extremely important, because many people don't seem to understand this connection. So if you want to add some muscle, eat more calories and also account for the cardio, thus making your calorie count higher. ie eat more. If you wanna cut, eat less calories but not that much less.

The routines I described above is for putting on muscle slowly while keeping a fit body. I'm not one of those people who want to bulk up and become fat and then cut for months. I'd rather stay pretty fit all the time and do slow bodily changes. Also my routines are a result of the fact that I love running and that one of my priorities is trying to run 5K/10K faster all the time.

These workouts are more about a slim, athletic physique than bulging muscles. Everyone has different goals when it comes to exercise, these are mine.

How many sets/reps?
For gaining strength: 1-7 reps
Muscle gains: 8-11/12 reps
Endurance training: 12-15 reps

A good idea is to vary the amout of reps you do for different exercises. Also do more sets when you do a low amout of reps, ie 4-5x6. When you do many reps, 2x15 is enough. For medium range, go with 3-4x8-10 reps. Like on your chest workout for example, you could do 5x5 reps for barbell bench press, 4x8 reps of dumbbell bench press and 3x10 reps of flies. I don't do more than 10 reps very often though. Experiment with it. Remember, variation is the key to success. Some people like to do heavy low-rep workouts (5x5 etc) for a couple of weeks and then switch to like 4x8 for a couple of weeks and then doing 2x15 for a week and then starting over from the top again.

Now onto exercises. I will discuss them more in detail later on, but for now I will link to them. They are also explained very well in the link with gif:s included. Search for the exercises i've written down there.

http://www.exrx.net/Lists/Directory.html

Chest:
Dumbbell bench press
Bench press
Dips
Flies

Shoulders:
Military press
Dumbbell shoulder press
Dumbbell lateral raise

Triceps:
Triceps pulldown with cable

Back:
Deadlift
Barbell bent-over standing row
Sitting row with cable
Chin-up/pull-up
Reverse flies

Biceps:
Barbell/dumbbell curl

Abs:
Sit-ups/twisted sit-ups
Any abs machine.
There are lots of exercises for abs. Search around the exercise bank on the site.

Legs:
Squats.
So many leg exercises as well, look on the site.


Ok this is getting pretty long now so I will wrap it up. I would recommend most beginners here to do the full body workout for starters, 3 times a week like I wrote in my weekly routines above. When you do a full body workout, choose one basic exercise for each mucle group; chest, shoulders, back, abs, maybe 2 for legs. And if you have time/energy do arms too. Thing is that your arms get quite alot of exercise from only doing these basic exercises for your bigger muscle groups, so you don't really need to train them separately every workout.

So an example of a full body workout would be:

Dumbbell/barbell benchpress 3x8
Deadlift/bent-over barbell row 5x5/3x8
Military press/dumbbell shoulder press 3x8
Abs exercise of choice 3x8
Squats 3x8/5x5 and mix it up between workouts with different leg exercises.

The point is that you could go dumbbell benchpress in the monday workout, barbell benchpress at the wednesday workout and dumbbells again Friday. That's why I put some different exercises above. Yeah you get the picture, ask me if you don't understand something I wrote above.

Now do this full body workout 3 times a week for starters and mix in cardio on off days, one day a week in the beginning. Try to keep the weekend off for rest, you will need it. If you wanna gain weight, eat more calories. If you wanna loose weight, eat less calories.

In the next blog I will talk about nutrition, because it's a huge part of working out.

Also remember to only use a weight you can actually handle. I don't want you to get injured and neither do you. Focus on learning the exercises and doing them with good form. For deadlift/squat, always keep a straight back and pull in/tense abs. No fucking slouching. I mean it.

Good luck! And post any questions =)





**
I know that deep inside of you there's a humongous set of testicles just waiting to pop out. Let 'em pop bro. //////////////////// AKA JensOfSweden // Lee Yoon Yeol forever.
sexsexpussyhair
Profile Joined April 2009
Canada133 Posts
June 01 2009 20:05 GMT
#2
do core with legs not with upper body day. you dont have trap work out. chest work out has overlapping exercise, do bench then incline and add cable pulls it is good for giving the pecs shape.
PokePill
Profile Blog Joined March 2009
United States1048 Posts
June 01 2009 20:05 GMT
#3
I'm trying to get really big biceps so how many pushups should I do a day? I also don't have a gym membership or any weights so what can I use around the house to grow my biceps?
Foucault
Profile Blog Joined May 2009
Sweden2826 Posts
June 01 2009 20:10 GMT
#4
On June 02 2009 05:05 sexsexpussyhair wrote:
do core with legs not with upper body day. you dont have trap work out. chest work out has overlapping exercise, do bench then incline and add cable pulls it is good for giving the pecs shape.


Yeah, I do some abs every workout though. That's just me though, with legs is perfectly fine. The full body workout is pretty basic and doesn't really need a specific exercise for traps. About the chest, I'm a bit inspired by powerlifting and there's not that much difference between different exercises for chest after all. But sure, incline benchpresses are good to mix in.
I know that deep inside of you there's a humongous set of testicles just waiting to pop out. Let 'em pop bro. //////////////////// AKA JensOfSweden // Lee Yoon Yeol forever.
Foucault
Profile Blog Joined May 2009
Sweden2826 Posts
June 01 2009 20:12 GMT
#5
On June 02 2009 05:05 PokePill wrote:
I'm trying to get really big biceps so how many pushups should I do a day? I also don't have a gym membership or any weights so what can I use around the house to grow my biceps?


Um, that's just not happening. Pushups are a good body-weight exercise but doesn't really build you that much. For biceps you should get a couple of dumbbells or a barbell. Otherwise it will be hard for you to target biceps.

My blogs are pretty much focused on training in a gym. The nutrition part goes for everyone though
I know that deep inside of you there's a humongous set of testicles just waiting to pop out. Let 'em pop bro. //////////////////// AKA JensOfSweden // Lee Yoon Yeol forever.
Chef
Profile Blog Joined August 2005
10810 Posts
June 01 2009 20:14 GMT
#6
On June 02 2009 05:05 PokePill wrote:
I'm trying to get really big biceps so how many pushups should I do a day? I also don't have a gym membership or any weights so what can I use around the house to grow my biceps?

Just buy some weights and do curls if all you care about is biceps o.o The rest of your muscles will look really small in comparison, but you know.

There isn't really any set number of any exercise you should do. Ideally you want to be working out until you can 'feel the burn' and then stop before you hurt yourself. That's all you can account for with push-ups.

With weight, general consensus seems to be that if you want bigger muscles, you should do fewer reps with more weight, and if you want endurance, you should do more reps with less weight. Both are important to healthy living, but if you just want big muscles you only have to worry about the one.... So for example, if you're working your biceps for muscle gain, you want to find a weight that you can only do 6-8 curls with. Then you want to do that exercise, give the muscle time to heal (a day or two) and then do it again. When you can do more than 6-8 reps with it, you get a bigger weight.

Frankly though, if all you want is big biceps, you're probably working out for the wrong reasons.
LEGEND!! LEGEND!!
Foucault
Profile Blog Joined May 2009
Sweden2826 Posts
June 01 2009 20:18 GMT
#7
On June 02 2009 05:14 Chef wrote:
So for example, if you're working your biceps for muscle gain, you want to find a weight that you can only do 6-8 curls with.


Actually the ideal range for muscle gain is 8-10 (or even up to 11-12).

On June 02 2009 05:14 Chef wrote:
Frankly though, if all you want is big biceps, you're probably working out for the wrong reasons.


True.
I know that deep inside of you there's a humongous set of testicles just waiting to pop out. Let 'em pop bro. //////////////////// AKA JensOfSweden // Lee Yoon Yeol forever.
Racenilatr
Profile Blog Joined August 2008
United States2756 Posts
June 01 2009 20:20 GMT
#8
What if I can't run a 5k? What should you do instead?
floor exercise
Profile Blog Joined August 2008
Canada5847 Posts
June 01 2009 20:22 GMT
#9
Run a <5k
Chef
Profile Blog Joined August 2005
10810 Posts
June 01 2009 20:26 GMT
#10
On June 02 2009 05:18 Foucault wrote:
Show nested quote +
On June 02 2009 05:14 Chef wrote:
So for example, if you're working your biceps for muscle gain, you want to find a weight that you can only do 6-8 curls with.


Actually the ideal range for muscle gain is 8-10 (or even up to 11-12).

Show nested quote +
On June 02 2009 05:14 Chef wrote:
Frankly though, if all you want is big biceps, you're probably working out for the wrong reasons.


True.

From what I recall in my Human Kinetics course 11-12 was the happy medium of endurance and muscle gain. That was three years ago though :S
LEGEND!! LEGEND!!
kidd
Profile Blog Joined November 2002
United States2848 Posts
June 01 2009 20:27 GMT
#11
Your work out looks very good, I like you in depth analysis. One thing that you should add however... I saw that you are doing the flies for chest on mondays. You also should be ending with reverse flies on your back days because it is a perfect dyanmic exercise to work the entire back.
Hi
kidd
Profile Blog Joined November 2002
United States2848 Posts
June 01 2009 20:31 GMT
#12
On June 02 2009 05:05 PokePill wrote:
I'm trying to get really big biceps so how many pushups should I do a day? I also don't have a gym membership or any weights so what can I use around the house to grow my biceps?


The best way to do biceps is just to do a workout kind of like the OP is doing. Pretty much most every upper body exercise is going to work your biceps in one way or another. Combing that with a day where you can do curls is going to get your biceps big in no time. Although there are not many many different exercises to work in the biceps there are tons of variations and positions in order to maximize the strain on each part of the arm, so just doing one type of exercise every week will basically get you no where. Make sure to switch it up every 3-4 weeks otherwise your arms will just get used it and you will never grow. Biceps are especially important to switch up the exercises on.
Hi
Foucault
Profile Blog Joined May 2009
Sweden2826 Posts
Last Edited: 2009-06-01 21:00:08
June 01 2009 20:59 GMT
#13
On June 02 2009 05:27 kidd wrote:
Your work out looks very good, I like you in depth analysis. One thing that you should add however... I saw that you are doing the flies for chest on mondays. You also should be ending with reverse flies on your back days because it is a perfect dyanmic exercise to work the entire back.


Very good point. I will add reverse flies for obvious reasons that you mentioned
I know that deep inside of you there's a humongous set of testicles just waiting to pop out. Let 'em pop bro. //////////////////// AKA JensOfSweden // Lee Yoon Yeol forever.
Foucault
Profile Blog Joined May 2009
Sweden2826 Posts
June 01 2009 21:03 GMT
#14
On June 02 2009 05:26 Chef wrote:
Show nested quote +
On June 02 2009 05:18 Foucault wrote:
On June 02 2009 05:14 Chef wrote:
So for example, if you're working your biceps for muscle gain, you want to find a weight that you can only do 6-8 curls with.


Actually the ideal range for muscle gain is 8-10 (or even up to 11-12).

On June 02 2009 05:14 Chef wrote:
Frankly though, if all you want is big biceps, you're probably working out for the wrong reasons.


True.

From what I recall in my Human Kinetics course 11-12 was the happy medium of endurance and muscle gain. That was three years ago though :S


Endurance is more like 12-15. I read a study on this and some scientists actually measured different rep ranges and their effect on muscle tissue.

Then again it's maybe not THAT set in stone.
I know that deep inside of you there's a humongous set of testicles just waiting to pop out. Let 'em pop bro. //////////////////// AKA JensOfSweden // Lee Yoon Yeol forever.
Chef
Profile Blog Joined August 2005
10810 Posts
Last Edited: 2009-06-01 21:21:43
June 01 2009 21:19 GMT
#15
Doesn't that just back up what I said? If endurance is 12-15, the medium should be 9-11 or 12, and muscle gain should be around 8 or less.
LEGEND!! LEGEND!!
DeathByMonkeys
Profile Blog Joined March 2008
United States742 Posts
June 01 2009 21:30 GMT
#16
Just got back from the schools weight room and the track. Good to see a lot of people care about their bodies.

I'm doing it mostly for beach muscle and healthy life style now since I just graduated high school. Previous years was football workouts and getting stronger for that.
Foucault
Profile Blog Joined May 2009
Sweden2826 Posts
June 01 2009 21:41 GMT
#17
On June 02 2009 06:19 Chef wrote:
Doesn't that just back up what I said? If endurance is 12-15, the medium should be 9-11 or 12, and muscle gain should be around 8 or less.


8-12 is muscle gain. 1-7 is strength. That's why you see stuff like 3x8 and 3x10 all the time.
I know that deep inside of you there's a humongous set of testicles just waiting to pop out. Let 'em pop bro. //////////////////// AKA JensOfSweden // Lee Yoon Yeol forever.
kidd
Profile Blog Joined November 2002
United States2848 Posts
Last Edited: 2009-06-01 22:02:41
June 01 2009 22:01 GMT
#18
I would actually say that you are both right. You start your first set at about 12-15 reps. Your second set should be higher weight for 8-12 reps. Third set even higher weight at 6-10 reps and so on. That is the ideal way to build mass and muscle.

Edit: of course form is always very important as well. You can achieve the same results from having perfect form at lower weights then just struggling through high weight exercises.
Hi
Please log in or register to reply.
Live Events Refresh
BSL: ProLeague
18:00
Bracket Stage - Day 4
Bonyth vs Dewalt
Cross vs Doodle
MadiNho vs Dragon
LiquipediaDiscussion
[ Submit Event ]
Live Streams
Refresh
StarCraft 2
ZombieGrub387
BRAT_OK 98
IndyStarCraft 48
mouzHeroMarine 19
MindelVK 15
StarCraft: Brood War
Calm 4498
Rain 2745
Horang2 1228
BeSt 143
sas.Sziky 104
Sacsri 66
sSak 46
ZZZero.O 43
Hyun 31
Movie 20
[ Show more ]
Killer 10
Terrorterran 2
Dota 2
Gorgc7450
qojqva2436
League of Legends
Dendi2245
JimRising 417
Counter-Strike
fl0m5016
Foxcn500
flusha111
rGuardiaN51
Super Smash Bros
Mew2King181
Heroes of the Storm
Khaldor879
Other Games
tarik_tv39181
gofns18388
FrodaN3262
summit1g1498
B2W.Neo843
Mlord731
C9.Mang0531
Beastyqt508
TKL 190
KnowMe173
Organizations
Dota 2
PGL Dota 2 - Main Stream12849
Other Games
gamesdonequick957
EGCTV835
BasetradeTV21
angryscii8
StarCraft 2
Blizzard YouTube
StarCraft: Brood War
BSLTrovo
sctven
[ Show 18 non-featured ]
StarCraft 2
• 3DClanTV 60
• HeavenSC 46
• OhrlRock 1
• Kozan
• LaughNgamezSOOP
• sooper7s
• AfreecaTV YouTube
• intothetv
• Migwel
• IndyKCrew
StarCraft: Brood War
• STPLYoutube
• ZZZeroYoutube
• BSLYoutube
Dota 2
• WagamamaTV542
• Ler122
League of Legends
• Jankos3349
Other Games
• imaqtpie1075
• Shiphtur237
Upcoming Events
Replay Cast
5h 47m
Wardi Open
16h 47m
Replay Cast
1d 5h
Replay Cast
1d 15h
RSL Revival
1d 15h
Cure vs Percival
ByuN vs Spirit
RSL Revival
2 days
herO vs sOs
Zoun vs Clem
Replay Cast
3 days
The PondCast
3 days
RSL Revival
3 days
Serral vs SHIN
Solar vs Cham
Replay Cast
4 days
[ Show More ]
RSL Revival
4 days
Reynor vs Scarlett
ShoWTimE vs Classic
uThermal 2v2 Circuit
4 days
SC Evo League
5 days
Circuito Brasileiro de…
5 days
Sparkling Tuna Cup
6 days
Liquipedia Results

Completed

Proleague 2025-06-11
BGE Stara Zagora 2025
Heroes 10 EU

Ongoing

JPL Season 2
BSL 2v2 Season 3
BSL Season 20
KCM Race Survival 2025 Season 2
NPSL S3
Rose Open S1
CSL 17: 2025 SUMMER
Murky Cup #2
BLAST.tv Austin Major 2025
ESL Impact League Season 7
IEM Dallas 2025
PGL Astana 2025
Asian Champions League '25
BLAST Rivals Spring 2025
MESA Nomadic Masters
CCT Season 2 Global Finals
IEM Melbourne 2025
YaLLa Compass Qatar 2025
PGL Bucharest 2025

Upcoming

Copa Latinoamericana 4
CSLPRO Last Chance 2025
CSLPRO Chat StarLAN 3
K-Championship
SEL Season 2 Championship
Esports World Cup 2025
HSC XXVII
Championship of Russia 2025
BLAST Open Fall 2025
Esports World Cup 2025
BLAST Bounty Fall 2025
BLAST Bounty Fall Qual
IEM Cologne 2025
FISSURE Playground #1
TLPD

1. ByuN
2. TY
3. Dark
4. Solar
5. Stats
6. Nerchio
7. sOs
8. soO
9. INnoVation
10. Elazer
1. Rain
2. Flash
3. EffOrt
4. Last
5. Bisu
6. Soulkey
7. Mini
8. Sharp
Sidebar Settings...

Advertising | Privacy Policy | Terms Of Use | Contact Us

Original banner artwork: Jim Warren
The contents of this webpage are copyright © 2025 TLnet. All Rights Reserved.