GSC: Back in 2006!

GSCampbell · 03-26-2006, 03:19 PM

:boink1: Yep you heard right - I'm back in '06 and will begin journaling here again.

I keep a jornal on a . . . . competitive forum shall we say, but I appreciated the feedback I got here as well so I will start up again.

About Me:
Age: 37
Height 6'0"
Weight: 210
Bf%: I would estimate 18%
Years Training: 20+

Current Supplements:
I have been on a kick lately to limit supplementation greatly. I felt like I was throwing a lot of money at supps at random. I will continue to supplement as follows:

Pre-workout:
-BSN NO-Xplode
-Universal Shock Therapy
(I work out at 5 AM so I need a boost before heading to the gym. These are packed with caffeine so they do the trick. I will alternate between the two.)

Protein:
-CytoSport Muscle Milk (Chocolate) at bed time.
-ErgoPharm GF-Pro (Raspberry Lemonade) post-workout.
-ON Whey (Strawberry) periodically during the day.

Training Split:

Monday - Chest/Triceps
Flat Bench Press - 10x3
Incline DB Press - 3x6
Weighted Dips - 3x6
Skullcrusher/Close Grip BP - 3x6
Cable Pressdowns - 3x8
Ab Crunches - 3x15

Wednesday - Legs/Shoulders
Barbell Squats - 10x3
Lying Leg Curls - 3x6
Standing Calf Raises - 3x8
Hammer Strength Shoulder Press - 3x6
Dumbbell Side Laterals - 3x8
Reverse Pec Deck - 3x8

Friday - Back/Biceps
V-Bar Pulldown - 3x6
Barbell Deadlift - 10x3
One Arm DB Row - 3x6
Bar Curl - 3x6
DB Hammer Curl - 3x6
Ab Crunches - 3x15

I am borrowing the 10x3 from Chad Waterbury. It is new to me but he claims it is "magical" and I have great respect for his routines so I will give it a try. If I find I don't care for it, I would switch the "big 3" to a 4x6 configuration. I will also toss in some other exercises occasionally. For example I would like to make more use of the Hammer Strength equipment for both chest and back.

Well, that's it. I'm back at it on Monday so I'll update you tomorrow. It feels good to be back!

**A.FreeRadical** · 03-26-2006, 04:58 PM

Quote:

Originally Posted by GSCampbell

...Well, that's it. I'm back at it on Monday so I'll update you tomorrow. It feels good to be back!

Welcome back.

*

GSCampbell · 03-27-2006, 01:23 PM

Hi all,

Well the Big Old Muscleheads March Madness pool is over. None of us got a single Final Four team but I guess I got enough early teams right to edge Mr. Someday - hooray for me!

I am off from work today - figured I'd spend a day with the family before I go out of town on Wednesday. Besides, the girls are on Spring Break this week and the two younger ones have been sick all weekend so I figured I could help around the house at least.

Got up early and hit the gym.

Workout Details:

Flat Bench Press (10x3)
Work Sets:
245 x 3/3/3/3/3/3/3/3/3/3
Observations: These were somewhat challenging by the end - nothing near failure but I was aware that I was working hard on the 8th through 10th sets. I think I will run the 10x3 next week and then switch it up a bit. Ideas?

Incline DB Press (3x6)
Work Sets:
105 x 6/6/4
Observations: I keep creeping up on these. The first set felt easy and very good, struggled but got my 6 on set #2 and then stayed at 4 for the third. Still, its progress and I'll take progress.

Weighted Dips (Chest emphasis) (3x6)
Work Sets:
BW + 70 x 6/5/4+1 neg.
Observations: These felt better than last week but I am still crapping out by the end.

I will keep at it.

Smith Close Grip Bench (3x6)
Work Sets:
205 x 6/5/5
Observations: Swapped in some close grips for a little variety today. I did these on the Smith as I had visions of crawling out from under the bar. Got very good tricep isolation on these and a good pump despite the low reps.

V-Bar Pressdowns (3x8)
Work Sets:
190 x 8/8/8
Observations: Movin' up to 200 next week!

Ab Crunches: 3x15
Observations: Yep, did 'em - now back off!

Cardio: 10-minte warmup - that's it.

Post-workout Weight: 208

iPod Highlights: Someone Who is Cool by Odds, Circly by Edie Brickell, Allison Road by the Gin Blossoms, We're Making Up by Hot Apple Pie, and It Ain't Over 'Til It's Over by Lenny Kravitz.

Supplement Talk: Chugged down some NO-Xplode pre-workout to get my juices flowing (which it did but not over the top) and that was it (other than about 90 oz of water

) until my post workout GF-Pro shake. I haven't used NO-X in a while but I did notice some added vascularity today - nothing major, just exta veiny (would you like that regular or extra veiny sir?)

That's about all for today. I need to replace the battery in my car so I think I'll do that today (wow, what fun!) Mrs. GSC just left for Bally's herself so I am waiting for the kiddies to wake up and demand breakfast.

Have a good Monday all!

JJ_Sungirl · 03-28-2006, 04:42 AM

Hi There,

You post caught my attention. I, too, am a transplant from another BB site.

Your workouts look great! Old school~ They look similiar to german volume training...10 sets, few reps etc...good job, man.

Its good to see that the wife is working out too. Is she a lifter also?

**DarkFalcon** · 03-28-2006, 05:40 AM

Hey GS great looking log! Nice to have you back! :yes:

RaSP · 03-28-2006, 07:45 PM

Nice to see you again. Good routine.

*R*

dnyc99 · 03-28-2006, 10:36 PM

LoL Interesting journal you have here GSC! Fun reading.

Nice workouts too. :nosthumbs

Oh and...Welcome back!!

~D~

**NYCmitch25** · 03-29-2006, 12:57 AM

Ill be following. Good luck!

GSCampbell · 03-29-2006, 02:59 AM

Thanks for the kind welcome folks - I appreciate it.

Kind of an odd-ball workout tomorrow as I am going out of town on business for three days to scenic Milwaukee.

Tomorrow I'll do Back and Shoulders which I normally don't pair together - we'll see how it goes. I should have time to update before going to the airport. If not, I'll be without PC for a couple of days so I'll update when I return.

GSCampbell · 03-29-2006, 12:47 PM

OK, I need to make this update quick as I need to head to the airport. Going to scenic Milwaukee for a couple day for work - what fun!

Workout Details:

V-Bar Pulldowns (3x6)
Work Sets:
180 x 6/6/6
Observations: I really like the closer grip on these - moving up next week.

Barbell Deadlifts (10x3)
Work Sets:
295 x 3/3/3/3/3/3/3/3/3/3
Observations: sweating like nobody's business today (Mexican food last night - ugh!) but again felt like I really got in a groove on these. Love the 10x3's!

One-arm DB Row (3x6)
Work Sets:
105 x 6/6/6
Observations: BINGO! Moving up to the 115's next week!

Hammer Strength Shoulder Press (3x6)
Work Sets:
125 (each side) x 6/5/5
Observations: these were very challenging after doing back. My tank was getting low.

DB Side Laterals (3x8)
Work Sets:
40 x 7/5/5
Observations: got to a good weight to work toward on these - really struggled.

Reverse Pec Deck (3x8)
Work Sets:
120 x 8/7/5
Observations: Nothing left at this point - I almost skipped these but sucked it up.

Cardio: Nope

Post-workout Weight: Holding steady at 208.

iPod Highlights: Cruel to be Kind by Nick Lowe, The Ledge by the Replacements, Lover Her Madly by the Doors, Sugar by Tonic. and Meet Virginia by Train.

Supplement Talk: NO-Xplode pre-workout, GF-Pro shake post workout. That's it and I feel good!

Not sure how much I'll be able to post while in WI.

Have fun while I'm gone (but not too much fun!)

GameDayDog · 03-29-2006, 02:54 PM

Don't worry about being limited on supplements.. I actually left all my stuff in the Philippines... I didn't even bring back any Kre-Alkalyn.. and I love that stuff.. sigh.. Once I get settled and start going to a gym, I can see myself with just Kre-Alkalyn and ON's protein powder... Dealing with the folks here, I've learned that food is the #1 supplement... Welcome back GSC..

Peace..~G

RaSP · 03-29-2006, 07:24 PM

Man those 10x3s have got to take forever. How long is your rest between sets? How long is your workout?

*R*

GSCampbell · 03-29-2006, 07:55 PM

Quote:

Originally Posted by RaSP

Man those 10x3s have got to take forever. How long is your rest between sets? How long is your workout?

*R*

Rest between sets is 65-70 seconds. To do all 10 takes about 10-15 minutes. The whole workout lasts about an hour.

GSCampbell · 03-30-2006, 09:00 PM

Quick update from Milwaukee. All is going well from a work perspective - lots of meetings that make me want to claw my eyes out but so far, so good.

I did hit the gym today (the local Bally's and I went with the big boss of all people) so here are the details.

Workout Details:

Smith Squats (10x3)
Work Sets:
275 x 3/3/3/3/3/3/3/3/3/3
Observations: I had to do these on the Smith machine as there was a guy shrugging (although most of it looked like he was pushing the weight up with his thighs) in the only cage. Still they went well and I felt good by the end.

Lying Leg Curl (3x6)
Work Sets:
150 x 6/6/5
Observations: even halfway across the country I can't get the last set!

LOL

Calf Raise (3x8)
Work Sets:
N/A - no calf raise apparatus to be found and I didn't have the Grizzly belt with me! Oh well, when in Rome . . .

EZ Bar Curl (3x6)
Work Sets:
105 x 6/6/5+1
Observations: I have some discomfort in my right arm where the bicep meets the inside of my elbow. Not sure what that is but these went well all things considered.

DB Hammer Curls (3x6)
Work Sets:
50 x 6/6/6
Observations: cranked these out - I thought the veins in my forearms might blow!

Great pump!

Ab Crunches (3x15)
Observations: Yes, I did abs on the road! Shocking, no?

iPod Highlights: Spider-Man by the Ramones, Boy About Town by the Jam, Making Believe by Social Distortion, and Collide by Howie Day were the ones I wrote down but I remember some Pretenders in there as well as some BoDeans as well (how appropriate for Milwaukee.)

Cardio: the club was about a mile from the hotel so we got a nice brisk walk to and from. (Cut me some slack - I'm out of town!)

Post-workout Weight: the scale in the room says 206 - I like this hotel.

Supplement Talk: Took my NO-Xplode pre workout (I brought it in a baggie - looked like some sort of dubious orange drug!) I did not bring any protein powder for post workout but we went right back to the hotel and I had some oatmeal and a side of bacon.

Not much else to report - hopefully a nice dinner tonight!

Take care all.

**DarkFalcon** · 03-30-2006, 09:12 PM

lol..nice update bro, I like the detail in your log. Pretty solid workout for a foreign gym.

JJ_Sungirl · 03-31-2006, 01:35 AM

Bump to that! Helluva a good workout!

GSCampbell · 04-01-2006, 02:50 AM

Thanks for all the kind words and encouragement - I am back home now and pretty exhausetd from the travel.

I need to hit the sack.

Back at it on Monday.

**DarkFalcon** · 04-01-2006, 02:56 AM

By the way my Oilers are gonna whoop your Avalanche on April 17th. Just thought you should know.

03-27-2006, 01:23 PM	#3
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Hi all, Well the Big Old Muscleheads March Madness pool is over. None of us got a single Final Four team but I guess I got enough early teams right to edge Mr. Someday - hooray for me! I am off from work today - figured I'd spend a day with the family before I go out of town on Wednesday. Besides, the girls are on Spring Break this week and the two younger ones have been sick all weekend so I figured I could help around the house at least. Got up early and hit the gym. Workout Details: Flat Bench Press (10x3) Work Sets: 245 x 3/3/3/3/3/3/3/3/3/3 Observations: These were somewhat challenging by the end - nothing near failure but I was aware that I was working hard on the 8th through 10th sets. I think I will run the 10x3 next week and then switch it up a bit. Ideas? Incline DB Press (3x6) Work Sets: 105 x 6/6/4 Observations: I keep creeping up on these. The first set felt easy and very good, struggled but got my 6 on set #2 and then stayed at 4 for the third. Still, its progress and I'll take progress. Weighted Dips (Chest emphasis) (3x6) Work Sets: BW + 70 x 6/5/4+1 neg. Observations: These felt better than last week but I am still crapping out by the end. I will keep at it. Smith Close Grip Bench (3x6) Work Sets: 205 x 6/5/5 Observations: Swapped in some close grips for a little variety today. I did these on the Smith as I had visions of crawling out from under the bar. Got very good tricep isolation on these and a good pump despite the low reps. V-Bar Pressdowns (3x8) Work Sets: 190 x 8/8/8 Observations: Movin' up to 200 next week! Ab Crunches: 3x15 Observations: Yep, did 'em - now back off! Cardio: 10-minte warmup - that's it. Post-workout Weight: 208 iPod Highlights: Someone Who is Cool by Odds, Circly by Edie Brickell, Allison Road by the Gin Blossoms, We're Making Up by Hot Apple Pie, and It Ain't Over 'Til It's Over by Lenny Kravitz. Supplement Talk: Chugged down some NO-Xplode pre-workout to get my juices flowing (which it did but not over the top) and that was it (other than about 90 oz of water ) until my post workout GF-Pro shake. I haven't used NO-X in a while but I did notice some added vascularity today - nothing major, just exta veiny (would you like that regular or extra veiny sir?) That's about all for today. I need to replace the battery in my car so I think I'll do that today (wow, what fun!) Mrs. GSC just left for Bally's herself so I am waiting for the kiddies to wake up and demand breakfast. Have a good Monday all! __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.

03-28-2006, 07:45 PM	#6
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 905 Recipes: 0 Rep Power: 28	Nice to see you again. Good routine. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

03-29-2006, 02:59 AM	#9
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Thanks for the kind welcome folks - I appreciate it. Kind of an odd-ball workout tomorrow as I am going out of town on business for three days to scenic Milwaukee. Tomorrow I'll do Back and Shoulders which I normally don't pair together - we'll see how it goes. I should have time to update before going to the airport. If not, I'll be without PC for a couple of days so I'll update when I return. __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.

03-29-2006, 12:47 PM	#10
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Wednesday 3/29/06 Back & Shoulders OK, I need to make this update quick as I need to head to the airport. Going to scenic Milwaukee for a couple day for work - what fun! Workout Details: V-Bar Pulldowns (3x6) Work Sets: 180 x 6/6/6 Observations: I really like the closer grip on these - moving up next week. Barbell Deadlifts (10x3) Work Sets: 295 x 3/3/3/3/3/3/3/3/3/3 Observations: sweating like nobody's business today (Mexican food last night - ugh!) but again felt like I really got in a groove on these. Love the 10x3's! One-arm DB Row (3x6) Work Sets: 105 x 6/6/6 Observations: BINGO! Moving up to the 115's next week! Hammer Strength Shoulder Press (3x6) Work Sets: 125 (each side) x 6/5/5 Observations: these were very challenging after doing back. My tank was getting low. DB Side Laterals (3x8) Work Sets: 40 x 7/5/5 Observations: got to a good weight to work toward on these - really struggled. Reverse Pec Deck (3x8) Work Sets: 120 x 8/7/5 Observations: Nothing left at this point - I almost skipped these but sucked it up. Cardio: Nope Post-workout Weight: Holding steady at 208. iPod Highlights: Cruel to be Kind by Nick Lowe, The Ledge by the Replacements, Lover Her Madly by the Doors, Sugar by Tonic. and Meet Virginia by Train. Supplement Talk: NO-Xplode pre-workout, GF-Pro shake post workout. That's it and I feel good! Not sure how much I'll be able to post while in WI. Have fun while I'm gone (but not too much fun!) __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.

03-29-2006, 02:54 PM	#11
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Don't worry about being limited on supplements.. I actually left all my stuff in the Philippines... I didn't even bring back any Kre-Alkalyn.. and I love that stuff.. sigh.. Once I get settled and start going to a gym, I can see myself with just Kre-Alkalyn and ON's protein powder... Dealing with the folks here, I've learned that food is the #1 supplement... Welcome back GSC.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

03-26-2006, 03:19 PM	#1
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	GSC: Back in 2006! :boink1: Yep you heard right - I'm back in '06 and will begin journaling here again. I keep a jornal on a . . . . competitive forum shall we say, but I appreciated the feedback I got here as well so I will start up again. About Me: Age: 37 Height 6'0" Weight: 210 Bf%: I would estimate 18% Years Training: 20+ Current Supplements: I have been on a kick lately to limit supplementation greatly. I felt like I was throwing a lot of money at supps at random. I will continue to supplement as follows: Pre-workout: -BSN NO-Xplode -Universal Shock Therapy (I work out at 5 AM so I need a boost before heading to the gym. These are packed with caffeine so they do the trick. I will alternate between the two.) Protein: -CytoSport Muscle Milk (Chocolate) at bed time. -ErgoPharm GF-Pro (Raspberry Lemonade) post-workout. -ON Whey (Strawberry) periodically during the day. Training Split: Monday - Chest/Triceps Flat Bench Press - 10x3 Incline DB Press - 3x6 Weighted Dips - 3x6 Skullcrusher/Close Grip BP - 3x6 Cable Pressdowns - 3x8 Ab Crunches - 3x15 Wednesday - Legs/Shoulders Barbell Squats - 10x3 Lying Leg Curls - 3x6 Standing Calf Raises - 3x8 Hammer Strength Shoulder Press - 3x6 Dumbbell Side Laterals - 3x8 Reverse Pec Deck - 3x8 Friday - Back/Biceps V-Bar Pulldown - 3x6 Barbell Deadlift - 10x3 One Arm DB Row - 3x6 Bar Curl - 3x6 DB Hammer Curl - 3x6 Ab Crunches - 3x15 I am borrowing the 10x3 from Chad Waterbury. It is new to me but he claims it is "magical" and I have great respect for his routines so I will give it a try. If I find I don't care for it, I would switch the "big 3" to a 4x6 configuration. I will also toss in some other exercises occasionally. For example I would like to make more use of the Hammer Strength equipment for both chest and back. Well, that's it. I'm back at it on Monday so I'll update you tomorrow. It feels good to be back! __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.

03-28-2006, 04:42 AM	#4
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Hi There, You post caught my attention. I, too, am a transplant from another BB site. Your workouts look great! Old school~ They look similiar to german volume training...10 sets, few reps etc...good job, man. Its good to see that the wife is working out too. Is she a lifter also?

03-28-2006, 05:40 AM	#5
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Hey GS great looking log! Nice to have you back! :yes:

03-28-2006, 10:36 PM	#7
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,048 Recipes: 0 Rep Power: 179	LoL Interesting journal you have here GSC! Fun reading. Nice workouts too. :nosthumbs Oh and...Welcome back!! ~D~

03-29-2006, 12:57 AM	#8
NYCmitch25 Silver Member Join Date: Jul 2005 Location: New York Posts: 1,088 Recipes: 0 Rep Power: 49	Ill be following. Good luck!

03-29-2006, 07:24 PM	#12
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 905 Recipes: 0 Rep Power: 28	Man those 10x3s have got to take forever. How long is your rest between sets? How long is your workout? R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for a year... 6'4" @ 214. Finally got back to 500lb deadlift.

03-30-2006, 09:00 PM	#14
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Thursday 03/30/06 Legs & Biceps Quick update from Milwaukee. All is going well from a work perspective - lots of meetings that make me want to claw my eyes out but so far, so good. I did hit the gym today (the local Bally's and I went with the big boss of all people) so here are the details. Workout Details: Smith Squats (10x3) Work Sets: 275 x 3/3/3/3/3/3/3/3/3/3 Observations: I had to do these on the Smith machine as there was a guy shrugging (although most of it looked like he was pushing the weight up with his thighs) in the only cage. Still they went well and I felt good by the end. Lying Leg Curl (3x6) Work Sets: 150 x 6/6/5 Observations: even halfway across the country I can't get the last set! LOL Calf Raise (3x8) Work Sets: N/A - no calf raise apparatus to be found and I didn't have the Grizzly belt with me! Oh well, when in Rome . . . EZ Bar Curl (3x6) Work Sets: 105 x 6/6/5+1 Observations: I have some discomfort in my right arm where the bicep meets the inside of my elbow. Not sure what that is but these went well all things considered. DB Hammer Curls (3x6) Work Sets: 50 x 6/6/6 Observations: cranked these out - I thought the veins in my forearms might blow! Great pump! Ab Crunches (3x15) Observations: Yes, I did abs on the road! Shocking, no? iPod Highlights: Spider-Man by the Ramones, Boy About Town by the Jam, Making Believe by Social Distortion, and Collide by Howie Day were the ones I wrote down but I remember some Pretenders in there as well as some BoDeans as well (how appropriate for Milwaukee.) Cardio: the club was about a mile from the hotel so we got a nice brisk walk to and from. (Cut me some slack - I'm out of town!) Post-workout Weight: the scale in the room says 206 - I like this hotel. Supplement Talk: Took my NO-Xplode pre workout (I brought it in a baggie - looked like some sort of dubious orange drug!) I did not bring any protein powder for post workout but we went right back to the hotel and I had some oatmeal and a side of bacon. Not much else to report - hopefully a nice dinner tonight! Take care all. __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do. Last edited by GSCampbell : 03-30-2006 at 09:38 PM.

03-30-2006, 09:12 PM	#15
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	lol..nice update bro, I like the detail in your log. Pretty solid workout for a foreign gym.

03-31-2006, 01:35 AM	#16
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Bump to that! Helluva a good workout!

04-01-2006, 02:50 AM	#17
GSCampbell Amateur Join Date: Aug 2005 Location: Denver, CO Posts: 44 Recipes: 0 Rep Power: 0	Thanks! Thanks for all the kind words and encouragement - I am back home now and pretty exhausetd from the travel. I need to hit the sack. Back at it on Monday. __________________ GSC Who holds back the electric car? Who makes Steve Guttenberg a star? We do! We do.

04-01-2006, 02:56 AM	#18
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	By the way my Oilers are gonna whoop your Avalanche on April 17th. Just thought you should know.