The Secret To Building Lean Muscle

definitely agree with the video… i’ve seen more strength and size gains in the past 2 years since i’ve been training strongman events than i have in the entire 10 years i’ve been training. also, i’ve seen even more gains since i’ve gotten my head in the game. I went from a PR of 275 on log press to clean and pressing 310 4 times within a matter of months. intensity regulates everything

[Reply]

I AM SORRY BUT DUES TO THE FACT I AM DEAF – NO HEARING- I AM UNABLE TO UNDERSTAND WHAT WAS SAID. THE CLOSE CAPTION FOR THIS ALSO DOES NOT WORK AS WELL. I AM SORRY. I WISH I COULD LEARN MORE. THANK YOU. JOE

[Reply]

Lucy Reply:
February 6th, 2010 at 12:44 pm

I’m with you Joey, isn’t it annoying when they can’t be bothered to type out at least a brief of what was said in the video?!! It’s not always convenient to listen/watch a video even if you can. Anyway, here’s what it was about:

Type I

Slow twitch
Fat Burning
Long training oxidative state
High in mitochondria

Type II

Fast Twitch
Glycolytic
Strength\Power Training

Type III

Built like type II but capacity to perform like type I
Builds muscle and burns more fat
Based on ATTITUDE

i.e. if you lift heavy, lift heavy a lot
Mix up the two types of training

All the best

Lucy
Personal Trainer to lots of average/non-sporty types including over 70’s!

[Reply]

Great video and excellent summary of the differences between types I & II. Would EDT training (Charles Staley) therefore develop type III muscle fibres?

cheers

[Reply]

Great Video. I like the idea of building type 3 muscle fibers and I am very exited about starting this type of training. I made some sand bags and got a sludge hammer a couple weeks ago and have been training with them and it feels great compared to the standard lifting I had been doing at the gym.

[Reply]

Coming from a college football and wrestling background, I strictly followed the conventional fast twitch training (Bench, Squat, etc.). About 18 months ago, I began training with Crossfit (a type of hybrid training) and love it. The standard weights used in the their exercises are generally light for my strength level, but the concept is dead on. I’ve leaned up and feel great. I’ve even convinced Crossfit Unbroken to include stones, tires, and odd object training into their regular sessions. If I had utilized the “Hybrid Training” during my college career, my overall performance would have been greatly enhanced.

[Reply]

I like that part ’sick psycho attitude’ !

Any recommendations on what to do? I already started on barbell thrusters and enjoying it !

[Reply]

I really agree with this too. I have before increased the volume of heavy weights , performing 10-20 sets with 90-100 % of my max on exercises and experienced a real increase in performance. I think that intensity and attitude really do control how far you’re gonna go.

[Reply]

Absolutely Agree! This is no way for the light hearted to train, but even if someone wanted to simply break a plateu, it’s for sure the way to do it!! I’ve seen 2x gains over just regular sets weight lifting. Plus it lets me get in a bit of a workout evert day in one form or another- looking for heavy “things” to carry or lift/ load just because I can and want to see how far I can go or how many I can lift or load- right now I’m at 12(personal best)- 30 gal milk barrels carried for 30-40 ft (depending on where the truck is parked) and loaded 3ft high- (240lb av) just regular work at my dairy but doing by hand has become more fun and my employees are starting to get in on it too! Competition makes it more fun!

[Reply]

it does work ,,, i had great results in the last year when i started doing heavy sandbag loading for time and also sled work and other types of strongman training,,, hit a new PR in the DL recently with a 40lb gain after many years of very little gains and i will be 40 yrs old in november so if someone my age can do this cant imagine what a teenager or someone in there 20’s can do

[Reply]

SOUNDS GOOD SO FAR LOOKING FORWARD TO MORE

[Reply]

@Joe – Elliott’s better with the videos, but I’ll get an article up on this soon as well for those that prefer to read.

@Vito – Yes EDT is a great example, we’ve exprimented with that as well and will be comparinig it’s results to other protocols.

@Ben – I agree with you there, I wish I knew about some of this when I was playing college football, the strength would have converted much better to the playing field.

[Reply]

Excellent vid, really enjoyed it! I take real care to train type 1 and 2 muscle fibres by the speed at which I perform positive and negative phases of a rep, but have found I have made the most gains when I have increased my intensity and reduced my rest periods always striving to beat my previous weight or rep ranges. My biggest challenge is how to build muscle and lose fat at the same time without bulking and cutting which I hate doing or at least I hate the cutting part, so hungrey!

[Reply]

i do agree with the video. i tried a workout routine that i believe is similar to what you are talking about. it is like a reverse pyramid where ypur first set is heavy for 6-8 reps ,then alittle lighter for 10-12 reps, then even lighter for 12-15 reps with about a minute of rest between sets. it has worked well for me ,seen more size gains than strength, but thats what most of us want anyway.

[Reply]

For the past 2 years or so, I have trained generally heavy(1-5 reps) but, with little rest time(30-90secs). I have found as more of a type two muscle type, that I can perform endurance type activities for hours and not see a dramatic drop to my peak strength. The thing is I don’t train my type 1 muscle because I hate doing it but, not a lot of drop in performance of activities that require it. I got the idea for training this way from this article. http://www.workingclassfitness.com/MMAstrength.shtml

I modified somewhat the way this article suggests and have had great results. That includes my performance in maximum strength and endurance.

[Reply]

I have experimented combining power lifting with cardio-like reps… Some exercises have worked, others haven’t. Short burst reps on the bp (bench press) and squat have helped burn upper and lower body fat… I’m still looking for a midsection workout. I’ve begun to incorporate a “weighted ab-crunch” w/ 10 lb weights in each hand… and “side/oblique crunches,” also w/ 10 lb weights. I have dropped two pounds of body fat already and I can now feel those side muscles without pressing against nasty flab… KEEP THOSE VIDS ROLLIN’ Elliot!!!! Peace!!

[Reply]

How does hybrid training differ from the Kool-Aid that CrossFit is selling? Does you plan include more strongman and heavier weights?

[Reply]

Great info and great energy.

I’ll be looking forward to the next video.

In health,

Boh

David Bohmiller, BS, NSCA-CSCS

[Reply]

I would have to strongly agree with what you said. We would do something like this in track and field. We would take a runner that had a “good” time (sub 55 sec) in the 400m and through training (intervals) turn them into a great 800m person. Never thought about it in any other contexts. But to all that think its’ cake…bring your work boots and come to work.

[Reply]

I enjoyed the video and it provides alot of knew information for me. My feed was not real good though as you came through choppy. Hope that helps some. Am looking forward to the next video.

[Reply]

Just yesterday, I told my girlfriend that I think I can lose fat while building muscle even though some people say that’s impossible. I like what you are saying.

[Reply]

Totally agree with the concept.
I believe this is what Crossfit Training has been doing for awhile now.
Great info.
Keep up the study and great work.
Looking forward to more.

[Reply]

It does sound promising but i can’t help to think that havn’t bodybuilders been training like this for years? you obviously have the ‘heavier the better’ camp but the other popular way for bodybuilders to train is moderate weight for slow reps raging from 8 upto 15 or even 20 reps. I have tried olympic weight lifting but due to my muscles being very slow-twitch dominant i wasn’t very good at it so i find performing the powerlifting movements for 15-20 reps works very well for growth and endurance for me.

[Reply]

@Steve True, they have been, but wer’e looking to combine it with one rep max strength and bodybuilding (muscle growth) as well. Although resistance cardio or max effort conditioning is crucial to getting lean and developing sustained strength there are still a lot of us that want everything at once like growing bigger muscles and developing one rep strength so a crossfit routine alone really wouldn’t fit the bill without deveoting certain days or workouts or exercises to other disciplines.

[Reply]

That video Rocks!! Especially about Type 3 muscle fibers. Really gets me motivated to hit the intense max effort all around conditioning in a new way…Starting today, dedicating each workout toward that progress!!

Thanks for the great video and looking forward to the next Rockin’ one!!

Keep Going!! Keep Growing!! No Boundries…No Limits!!

Bill

[Reply]

@ Chris – Yep! You’re 100% correct. This combination is by far the best for building lean muscle, that’s why smart bodybuilder have been doing it for a long time.

What we are also trying to achieve with our experiments is the constructing or maintenance of functional / athletic capacity… which is often left out with typical bodybuilding routines.

@ Bill – Thanks for the feed back man!!

=> ELLIOTT

[Reply]

i gotta tell you this is the best progrem there is ive been doing it over 2 years as an mma fighter so if its working for me its gonna work for you guyes
keep with the good job guyes !!! (:
ill be more than glad to folow your progres and the progrem
eddie

[Reply]

Hey great video by the way : ) I liked what you were saying about the Type 1 & Type 2 fibers and the “Super Hybrid Muscle” Type 3 fibers. I had read about these fibers before but the way you had explained it made a bit more sense to me, cheers. I am currently training to compete in Scotlands Strongest Man under 105kg next year & find what you say to be quite informational & helpful. I would say I have more type 2 muscle fibers than type 1 because I have always had a natural raw strength from somewhere and never really liked running too much but still sometimes do it.
I think I am already training for the type 3 muscle fibers because when I train out back I lift a 120kg stone onto a barrel for 5 explosive reps then go straight on to lifting three 4 inch concrete blocks (which weigh 19kg each = 57kg) from the ground onto my shoulder and down for 10 reps. These two combined = one set. I do this for three sets. Then go onto deadlifting a 140/150kg stone to failure or for 8 reps then jump onto lifting four 4 inch concrete blocks (weighing 76kg in total) also to failure or for 8 reps.
I look forward to watching the rest of your videos in the future

[Reply]

I “feel” what was said in the video and am very interested in obtaining that type of intensity in my work outs. I have been out for a while but have kept up with the bodybuilding world. I am small in stature but have the natural, genetic build of a bodybuilder, i.e. v-tapered waist, wide shoulders, spread lats. My only question would be the use of the word “ATTITUDE”. Understand you need the attitude to do the exercises and persuit a goal, but it seems as though the INTENSITY would be the factor to tap into the type III, wouldn’t it?? I notice that most are talking of working with tractor tires, and dead cars and boulders, is that what this program is about? I like the concept, but I would prefer to stick with weights (free, cable, stretch cords, etc.) BTW, will there be a video on the type of equipment that works with this type of program?? I’m really lovin’ what i am hearing so far.

[Reply]

leanhybr Reply:
August 15th, 2009 at 1:18 am

Ahh! This is exactly that kind of question that I have been waiting for!!
To answer your question, — “I notice that most are talking of working
with tractor tires, and dead cars and boulders, is that what this program is about?”

The answer is NO!

I am a Pro Strongman, so this is how I train… but it is NOT necissary
to achieve the type of results that are mentioned. ALL of this can be
done with typical gym equipment and even at home if you wish.

PLEASE EVERYONE! — do not confuse what we are talking about here
with purely strongman training or anything like Crossfit… this is different
and we will show you how in upcoming posts.

Your other question… a lot of people get confused with the word
“Intensity”, in the realm of exercise science the term “intensity” refers
to the amount of weight being lifted. I assume that you are speaking
about the mental and emotional effort being put forth to complete a
set. — I think the best word to describe this is ATTITUDE!

Thank you so much for the comments!!

You guys rock!!! Mike and I are super excited to see so many people
on board with what we are trying to relay here.

Awesome video to come next week… Stay Tuned!

[Reply]

From personal experience, I am a type 1 muscle guy, but now I am training with a powerlifter and both of us push ourselves to do what the other one does. I tell him to do more reps and he does not want to unload the weights so it is definitely working for both of us. I’ve gained like 40 lbs in 10 months so I think thats pretty good.

[Reply]

Hey Everyone,

Feel this is not about just Strongman training, it is about designing your training to incorporate these principles to your intense workouts that can be done at home, gym, outdoors, just about anywhere.

Also agree it is about attitude, do you choose to simply survive (your workout) or conquer it….be a winner!!

Here’s a great video hope it motivates you to build those Type 3 muscles …like it did me!!
http://www.youtube.com/watch?v=-vB59PkB0eQ

[Reply]

sounds great can’t wait to see more

[Reply]

Elliot,
Another excellent video. I’ve been incorporating the principles you’re discussing in my training in the last few months when I first started to learn about them(Im in the midst of getting my NASM PES CES certs and the principles are discussed generally therein) and I’ve noticed remarkable gains. Its a work in progress tweaking the poundages while maintaining max intensity and doing stability phase(high) reps with strength phase(60-80% 1RM) weight but my muscular endurance and strength have increased and thusly elevated my max lifts across the board. Because of the cardio aspect of each workout due to minimized rest, supersets and in some cases giant sets Ive even seen rep increases in bodyweight work like pullups and pistols.

[Reply]

I think the video and report were terrific with grat potential app;ications. I am reminded of past studies of metabolic training which have many similariities.I have recent training by marty g. and vo2 max traing by Jay. Eager to learn more keep up the great work.

[Reply]

leanhybr Reply:
August 17th, 2009 at 12:41 am

Marty G is the man and has been a huge inspiration to us!

[Reply]

Elliott is really a good presenter!

I wonder what is the “catch” in Type IIc fibers. If fibers could be both fast-twitch (like Type II) and oxidative (like Type I), it seems evolution would have resulted in all muscle fibers being hybrid instead of either I or II, unless there were some drawback.

[Reply]

Have been doing this type of workout for about 3 weeks with kettlebells. Start with 2 TGU’s, one windmill, and 10 snatches on left, switch to right and repeat. I do this for approximately 40 minutes of work. It is constant and intense. Mondays, 24 kg. KB. Wednesdays, 16 kg. KB. Fridays, 20 kg. KB. Tuesdays and Thursdays I do swing workouts, road work with KB sets at points around the track, or some sprint/jogging sets. So far, so good! I got on to this stuff from Marty Gallagher’s book.

[Reply]

I’ve been doing EDT, or Charles Stayle’s Escalated Density Training which would create a type three muscle environment. It’s proving excellent after two month’s.
I’d sure like to see where this ride will possibly take me.
Keep it coming.
Thanks,
Gregg G.

[Reply]

Ok, you got my attention. I was planning to go for a 30 min. swim today, but I’ll change it to some backpack running wcith sprints instead.

Sick psycho attitude, no prob. Never been on the “sane” side anyway.
I’ll do my best and I promise some feedback.

[Reply]

Good video. I’d like to know more, and try it out if bad discs will permit. Also, I was 67 last saturday. And I wonder how that will impact this type of training.
Maybe you could do a segment on someone my age range someday?

Enjoyed it and learned something, today.

Keep up the good work.

Brian

[Reply]

Very interesting. Look forward to future videos.

[Reply]

I learned that it’s type IIA fibers that bridge type I and IIB, type IIC are utilized when there’s need for muscle rehabilitation ???

[Reply]

hi. just watched your video and enjoyed it very much. very interesting. i am always looking for new and productive ways of training.i am always open to new ideas.i cant wait to learn as much as i can and use your training methods and see how they work for me, thank you. p,s, i train at home,(garage training:)

[Reply]

Its like being back in school. Awsome, I have been training all my life, 66, and was still motivated. I will be looking for more thanks

[Reply]

I’ve just started muscle overload training after downloading an eBook by Rick Gray and it is working good i have only been on the training plan for a week and have gained an inch and a half on my chest an inch on my bicep a half inch on my calves and thighs and have lost a half inch off my waist i believe it is the same type of training as this you work out four times a week and you do one exercise for each body part you do six sets of six for every exercise and the first week you have a 45 sec break in b/t sets and the nxt wk 35 sec then 30 then 25 you all should check it out if u want to learn more i can look up how to get to the place to download the eBook it was completely free and comes with a nutrition guide also

[Reply]

I’ve always been interested in training in these methods and i live in New York City…well, brooklyn to be exact. I have no place to store a 400 lb. tire or things of this nature. Are there any tips to what i could do being in a city and still wanting to train like freak

[Reply]

willing to give it a try!! very interesting stuff!!

[Reply]

I think when any new idea comes out people are so excited about the potential, they give it there all. Which verifies your statement about “ATTITUDE”. Very interesting.

[Reply]

Good stuff, looking forward to more.

[Reply]

This is the same training I’m useing. Russian Kettlebells, by PAVEL. It great, Not to undo what you are doing. But it has been around for a while in the US now. You burn fat and get your cardio at the same time. Look it up for your self.

[Reply]

leanhybr Reply:
August 19th, 2009 at 8:58 pm

Hey Ricardo, you’re right kettlebells have been around for a long long time and are getting pretty popular here in the US, especially over the past few 5-years or so. Like you mentioned it’s great for burning fat and getting your cardio in. However in my opinion I still want some bodybuilding type training for muscle size along with some heavier strength movements for one rep max strength. That’s just me. I guess I want it all. So for me the hybrid cardio, wouldn’t be the entire routine, but a part of it. Pavel is a great author, one of my favorites. I’ll definiteley need to re-read some of his material as I continue to experiment. – Mike

[Reply]

enjoyed the video. I’m looking to add strength. At 41 years old you loose more than you gain ,and i really believe this is going to do the trick . Thanks

[Reply]

the theories behind the video seem sound but im curious to see if they will work. Cant wait for the next vid!

[Reply]

Thank you for posting this, not only for its content but with the scientific knowledge to fuel this idea. I’ve actually achieved the activation maybe.. in 3-4 workouts so far. It does require an almost inhuman focus, and you need to hype yourself up a LOT. Again, great stuff and I’m looking forward to more!
-Tyler

[Reply]

leanhybr Reply:
August 22nd, 2009 at 2:07 pm

“It does require an almost inhuman focus, and you need to hype yourself up a LOT.” — AMEN!

Keep up the great work Tyler!!

[Reply]

GREAT VIDEO I LOOK FORWARD TO TRYING THIS

[Reply]

I think your right on. I was having a Convo with a “traditional” trainer at the Gym where I work out at… She was getting on me for not running for miles on end and not “putting the time in on the treadmill or bike.” You made a great Articulation of what I was telling her… ATTITUDE Baby! One of the reasons I started Strongman training in the first place.
Mark
extremestrengthnow.com

[Reply]

leanhybr Reply:
August 22nd, 2009 at 2:09 pm

Mark,

This is a difficult concept for most traditional fitness folks to grasp!

- Elliott

[Reply]

Why lift lite weights for high reps? When you can lift heavy until you collapse!!!
My compliments to you Elliott..you are on to what really works! If you want big lean sculpted there is no other way to achieve it…Disclaimer..you must be suicidal to train in this manner. It is not for everyone!!!

[Reply]

Elliott,
I’m a Physical Therapist and high school strength/conditioning coach, and after seeing your videos this makes perfect sense to me!
To all the “doubters”, I say “Doubt the doubt!”
We just finished summer training for football, and the only diffence in my program from last year was that I added some strongman stuff (tires, sandbags mostly, stones near the end). In the final week, the boys absolutely smashed the records that were on the wall! Let me give props to my son: Bench Press 270, Power Clean 225, Deadlift 465, Squat 525. (Last year’s lifts were Bench Press 230, Power Clean 185, Squat 345, no Deadlift). He’ll turn 16 next month.
Here’s my question: how would I incorporate this into our “in-season” training program, without burning them out, since they are on the football field in full gear 5 days a week?
Thanks for the great stuff!

[Reply]

Love your passion for this eliott. You seem like you know what you’re talking about. Should be educational to see you put some of these theories to test on your clients. Can’t wait to see the before and after photos. If you could post some routines for us to try, I’ll try them. I’m kind of stuck in my training right now.

[Reply]

You are spot on. Volume and intensity are the keys. How one gets there is what counts.

[Reply]

Friends, what are we trying to accomplish? Endrance strength? plus max strength?Body building for what?Just to look like a bodybuilder?Whats that for?Vanity?Does a true warrior want to be concerned if he looks perfect? Or does he want to protect his family himself and his country? Come to work with me one day for 8 hours, I have been doing drywall for 34 years I am 54 yrs. old. Knees are shot,carpal tunnel both hands need basal thumb joint replacement and knee replacement.Doctor has said I need a fusion lower back. The heck with that I deadlift I squat m.p.etc. I must a sadist. Coach once told me you must come to love pain so you can just sneer at it. Dont kill you just make you stonger. Does a warrior succumb cause he has a shoulder or a back or whatever? My father is my hero he was doing drywall till he was about 76 yrs. old. Sorry for the rant Elliot I know your are good people. What I am trying to say is if you want to make this real, bust your ass with hi sets of low reps.medium .low sets of low reps. Move fast as possible with prowlers sleds or like I do with drywall taping machines. Suck it up and just sneer at the pain

[Reply]

This was a helpful video it explains exact what im doing and what i need to do. i do have experience of this and i noticed that you do get more results do to higher intensity levels. I would also like to add that im studying to become a personal trainer and i would like some tips on what classes i should and book you would recommened

[Reply]

Hi Guys, i really enjoyed the video however its al new concepts to me ive never trained that way but i want to start seeing some huge results in size and strength. Any help would be greatly appreciated

[Reply]

Great info!!!! Looking forward to the rest of the series!!!! Keep ‘em comming!!!!

[Reply]

time to go buy myself some chains n bricks n annoy my neighbors by pulling weight in the alleyway every sunday.

-d

[Reply]

I enjoyeed the lesson on the types of muscles. I’m looking forward to the next the next video.

[Reply]

Started boxing about 4 months ago. I did about 7 years of karate in the 1990’s, then got into powerlifting.

I’m 43 and have just retired from competitive raw powerlifting. Getting around a 600k total at 90k.

this sort of training is plain hard. Its mentally very tough.

I think a good timer is useful – the gymboss.

Ladders are a good training mode for this sort of thing.

clean and press is your friend.

set an interval – I use 1 min – do 1 rep, rest, 2 reps rest 3, 4 5.

when you can do 1 2 3 4 5 x5 times (75 reps) put the weight up.

I do clean and press, chins on a 1 min timer then kettlebell swings or snatches on a 30 sec timer. 1 day a week I do boxing, including tough sparring. 1 day a week I do squat, bench, dead, 10×3 each exercise on a 1 min timer.

Mon – Clean and press, chins ( up to 5×5 before upping weight), k bells (ladders eg 4 5 6 reps, when I can run through that 10 times, ie 30 sets, I can add more reps or go heavier)
Tues off
Wed Clean and press, chins, k bells (light day, whatever I did monday but 25%less volume)
thurs squat-bench dead 10 sets of 3
fri – Clean and press, chins, k bells (med day, about half way between Mon and wed workout)
Sat – boxing – heavy bag, sparring, treadmill- about ten minutes really hard.

Are we on the same wavelength?

[Reply]

leanhybr Reply:
September 23rd, 2009 at 1:15 am

Steve,

This looks like some damn good training partner!!

Personally, I like adding a little more bodybuilding

Just love that BIG muscle pump!

-Elliott

[Reply]

A Squat Press is a good example of what your talking there!

[Reply]

done it, love it, doin it!!!

[Reply]

do you ever watch anime? if so, you would really like ‘History’s strongest disciple Kinichi’. it’s about a kid that ends up with five different martial arts masters training him, and one of them uses the same TYPE 3 muscle fiber concept as you guys. the concept is that he is very strong even though he is not particularly buff, because he has focused all his training on the “pink” muscle fibers.
check it out!

[Reply]

Elliott Reply:
November 11th, 2009 at 2:54 pm

Awesome!!

[Reply]

Mike Reply:
November 21st, 2009 at 5:00 am

I can’t wait to get started. Great article, having trouble accessing the DVD though.

[Reply]

Good STuff!
The last few months I’ve been training mostly with my own bodyweight; all kinds of push ups, chin ups, TRX. DOing total body workouts, little to no rest and try to
keep it within 30-40minutes
I’ m gonna use the stuff I just read and one thing I thought was awesome is what the Bartendaz do. SO thanks !

[Reply]

The video is very clear and informative, and I’ll be interested in further installments.

[Reply]

you don,t explain with excecise should be done to creat that attitude workour

[Reply]

great video I actualy tried some activty this way and my muscles are very sore today. i have never felt this before.
Its realy interesting stuff please launch 2nd video cant wait

raf

[Reply]

EDT combos sprints, tabata and barbell complexes combined with tons of clean food helped me loose 97lbs. Train like your life depends on it! This stuff works! Mark

[Reply]

Elliot,
I have been training like this for about a month and have noticed ,not only big strength gains but less body fat! This is a great way to train for life!
Peace!
Batman

[Reply]

Hey Elliot,

This was a great video, describing those 2 muscle training types. I have not tried it yet, but now I’m going to. I’m more like the type 2, so I’m gonna try picking up my endurance with my workouts. Awesome program, man!…Keep up the good work, bro!!

Winfree ~

[Reply]

Good work Mike, the major problem with the Gym fraternity is lack of reliable, scientific and academic information. What you teach not only holds true but also makes sense in the first place. The fact that you’re not merely asking anyone to place blind trust in you is all the more useful in proving your credibility.

Hybrid Muscle is Cool!

[Reply]

Fayad Reply:
February 4th, 2010 at 12:08 pm

Oops! got your name wrong.. Sorry Elliott!!!

[Reply]