Coaching For Your First Bodybuilding Competitors at Any Age

Competing in a bodybuilding competitors is an thrilling, exhilarating and fulfilling expertise. It takes dedication, dedication and simply plain exhausting work. And, except you propose on changing into an expert, all you possibly can hope for from your entire effort is a trophy.

Ah, however what a trophy!

If you stand on stage, holding a inflexible “relaxed” pose and listen to the announcer name your identify as Champion in your Class or Winner of the Total Competitors, it is mighty candy. You savor the second and overlook all about what it took to get there.

Deciding to Compete

If you’re in moderately good condition and work out repeatedly, at the very least four-times-per-week, you could be ready to enter your first contest inside a yr. I skilled five-days-a-week for 10 months to prepare for my first contest.

You want that a lot time with the intention to achieve the lean mass your physique must maintain itself as you enter the fat-burning/chopping part of your food plan, about 13 weeks earlier than your contest. If you wish to compete as a Center Weight, (165 – 185 lbs.), for example, you may must be round 195-200 lbs earlier than you start your chopping part. The reason being easy. If you go into the chopping part, your physique loses about one pound of muscle for each three kilos of fats. For my first contest, I weighed 154 lbs on January 1st. Once I stepped onto the stage on March nineteenth, I weighed a ripped 136. I used to be the lightest Bantam Weight. The truth is, I used to be too mild. The Bantam Weight restrict is 143 lbs. Off season, I’ll bulk up with lean mass to about 165 lbs and attempt to are available in at round 142.5, close to the highest of the load class for subsequent yr’s competitions.

So, the very first thing you want to do, after deciding to enter a contest, is to select a contest 10 – 12 months sooner or later and resolve by which weight class you need to compete. Then, see the place you are actually and the place you want to be on contest day. At that time, you possibly can plan your food plan.

To ensure that is one thing you actually need to do although, it’s best to attend a bodybuilding competitors in your space. It is the perfect place to be taught concerning the sport. You possibly can pick who is absolutely able to compete and who must do extra work. Relying on whether or not you go to a drug-tested present or non-tested present, additionally, you will see how large a few of the males, and even a few of the ladies, who use steroids and different unlawful muscle enhancers look. You possibly can resolve if that is the path you need to go or not.

Competitors Weight loss program

When you resolve you need to compete, you have to make an entire change in your life model. Bodybuilding is a life-style sport, very like ice skating, marathon working, aggressive snowboarding, and many others. Bodybuilding takes numerous time within the fitness center and numerous time within the kitchen. Aggressive bodybuilders construct their lives round their exercises and their meals, which throughout daylight common as soon as each two-and-one-half-hours. It is also costly, calling for giant quantities of protein every day, at the very least one gram for every pound of physique weight. Here’s a typical food plan for a bodybuilder who’s making an attempt to placed on lean mass a number of months earlier than a contest:

Breakfast: Three egg whites (protein) and one complete egg + one cup of oatmeal

Mid-morning: Protein shake (two scoops) in 8-12 oz of water

Lunch: 8 oz of steak, or rooster, or fish + 8 oz of candy potato + cup of greens

Mid-Afternoon: Protein shake (two scoops) in 8-12 oz of water

Dinner: 8 oz of steak, or rooster, or fish + two cups of greens

All through the day, you want to drink between 1/2 and one gallon of spring water.

This food plan is designed to placed on a few pound of lean mass every week. A number of protein, numerous carbs and little fats.

I am going to discuss how the food plan modifications as you get nearer to your competitors later.

Dietary supplements

I mentioned earlier, bodybuilding is an costly sport. It isn’t as costly as a Bass Boat with all of the equipment, however it’s shut.

With the intention to assist your physique use the gasoline you set in (foods and drinks) and to make the most of your exercises to construct muscle, you want a superb provide of dietary supplements. I will not go into model names or lead you to any provider, however, listed below are a few of the dietary supplements it’s best to think about:

Protein Powder: Verify the labels. Some are designed as meal replacements, some for lean muscle mass achieve, others for common progress, some for fats loss and a few for heavy-duty muscle constructing. One warning, verify the labels for components.

Glutamine: Will increase muscular progress, provides a muscle pump whereas coaching, helps retain lean muscle tissue, reduces muscle soreness, helps enhance fats loss.

Creatine: Lets you practice tougher with better depth and get better sooner. It aids in rising your weights and variety of reps and reduces your relaxation between units. Nice power increase.

Flaxseed/Fish Oil: Fats is critical in your every day food plan for the manufacture of hormones, correct mind perform and joint lubrication. Remove fat utterly and your muscle groups shrink dramatically, and your power and power ranges go together with them. Enter Flaxseed and Fish Oil. Often in capsule type. They act as solvents to take away hardened fats, assist muscle progress and fats metabolism.

Multi-vitamins: Everybody’s vitamin wants are completely different. Exhausting-training athletes want extra nutritional vitamins and minerals. Getting the correct quantity of nutritional vitamins and minerals is equal in significance to protein and carbohydrates.

There are many different dietary supplements in the marketplace at the moment. However, in the event you use these 5, together with good exercises and correct food plan, you’ll obtain the expansion you need.


Your competitors coaching routine can have three phases. The primary, when you are including lean mass for muscle constructing, you’ll exercise with heavier weights and decrease reps. In the course of the second or gradual (13 weeks) fats burning/chopping part, you’ll work out with lighter weights and better reps. And, throughout your remaining two weeks of coaching earlier than a present, you’ll use mild weights and solely “pump up” your muscle groups throughout your exercises. Throughout your bulking up stage, you do reasonable cardio. Throughout your chopping for competitors part, you do max cardio and over the past two weeks, reasonable to no cardio. I am going to speak extra concerning the final two weeks later.

Throughout my ten months of coaching for my first two competitions, I used the next exercise plan:

Monday (45 Minutes) – Again & Biceps + 20 Minutes of Cardio

Tuesday (45 Minutes) – Legs & Calves + 20 Minutes of Posing

Wednesday (45 Minutes) – Chest & Triceps + 20 Minutes of Cardio

Thursday (45 Minutes) – Legs & Calves + 20 Minutes of Posing

Friday (45 Minutes) – Shoulders & Biceps + 20 Minutes of Cardio

Saturday (45 Minutes) – Posing (Video Session)

Every week I attempted to combine up my exercise routine so my muscle teams stayed “stunned” and did not let my muscle groups get used to a hard and fast routine. I blended machines with dumbbells and by no means did the identical factor twice in a row.

I had nice outcomes with this coaching routine. Once I began, I weighed about 158 lbs. with about 14% physique fats. Ten months later, after I stepped onto the stage at my first competitors, I used to be 136 lbs. with 4.5% physique fats. At my second competitors, two weeks later, I used to be about 136 with 4% physique fats. One ripped, aggressive, dude!

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Posing is likely one of the extra essential parts of bodybuilding and one which in lots of instances is uncared for. A competitor with a well-muscled and reduce physique can lose to a competitor with much less muscle who is best capable of present the judges what she or he has.

I am not going to get into particular person poses on this article. There are lots of sources obtainable on the internet, in books, magazines and movies that show the assorted poses. Quite, I’ll speak concerning the “psychology” of posing and the significance of posing follow.

Whereas you’ll hear the top decide repeatedly name out, “Calm down!” between poses, there isn’t any such factor as being “Relaxed” throughout a contest. From the second you step onto the stage you might be being judged, and each muscle in your physique should stay flexed. Each pose is constructed from the legs up. If you’re doing a aspect chest and your legs will not be flexed, your higher physique will look nice whereas your legs and calves will look flat. You’ll lose factors. In bodybuilding, the judges are searching for your flaws. As a bodybuilder, you need to cover these flaws. It is a cat-and-mouse sport. As a 67 year-old competitor, I’ve a bit of further pores and skin round my midsection. I can not do away with it irrespective of how a lot I food plan or what number of tons of of crunches I do. So, to cover my “further pores and skin”, I lean again a bit of throughout my poses to tighten up the realm. And, when doing the final pose of the spherical, the Most Muscular, I place my fingers collectively, in entrance of my abs, which reveals my higher physique cuts whereas “hiding” a part of my midsection.

If you concentrate on it, all of the coaching you do to prepare for a contest is laid out on the desk through the 10 minutes you might be on stage in your Class. It will be a disgrace to see all that onerous work go to waste since you did not pose properly. Posing follow should turn out to be a part of your exercise schedule throughout the whole time you might be coaching. I work out 45 minutes-a-day, five-days every week. I do cardio for at the very least 20 minutes, three or four-days every week. I pose at the very least ½ hour an evening, two evenings every week, and pose for 45 minutes with a video recorder on Saturday morning. The final week earlier than a contest, I follow posing each night.

Posing is tough work. In the event you aren’t exhausted after being on stage for six – 10 minutes going by your “relaxed” spherical and necessary spherical, you have not posed exhausting sufficient. One useful trace: some rivals start taking potassium tablets a few week earlier than your competitors. By doing that, you’ll forestall cramping, which if it happens on stage, is usually a killer.

Each competitor, as a part of the competitors, should choreograph a 60 or 90 second routine set to you personal music. Whereas more often than not, the person posing routine will not be counted in your general rating, it generally is used as a tie-breaker or to put an individual second or third, if it is shut. Nonetheless, your posing routine must be entertaining, full of life and may exhibit your greatest physique components to their fullest. Attempt to choose music that’s acquainted. Make a CD and have two copies with you at your competitors. By no means do something gross or that reveals dangerous style. Bodybuilding is a family-oriented spectator sport. A vulgar efficiency can get you disqualified from a contest. In the course of the 60 or 90 seconds, you do not have to indicate each pose within the guide. Do between eight and 10, with swish actions between poses. It is OK to maneuver concerning the stage whilst you carry out your routine. In some instances, it is permitted to make use of props. Verify with you organizer.

Posing in a contest is numerous work and numerous enjoyable. When you’ve got practiced sufficient, you’ll pose properly and you’ll look assured. You may nonetheless shake a bit of and also you may get a case of dry-mouth, but when your poses and are assured, you possibly can take care of it. The person posing routine is your likelihood to have the judges and audiences see you at your greatest, with out another rivals to distract them from you.

One remaining tip. SMILE whilst you pose. Do not make faces or present pressure. You’re in management. Have enjoyable.


There’s an outdated bodybuilding saying, “In the event you assume your tan is darkish sufficient, placed on two extra coats.”

Nice recommendation. Tanning for a bodybuilding competitors is completely different than tanning for the promenade or earlier than you go to the seaside or to a modeling job. Whereas posing on stage throughout a bodybuilding competitors, your cuts and muscularity should present up properly towards the very brilliant stage lights. You look your greatest if you’re very, very darkish. You look washed out and flat in case your tan will not be darkish sufficient.

There are many methods to tan. Some are cheap and a few are very costly. Lets speak first concerning the least costly method. The solar. It is free and simple to make use of. However there are drawbacks. First, you possibly can’t all the time depend upon the solar being “out” once you want it. Second, it takes longer to tan within the solar than it does to tan utilizing different means. Third, you possibly can burn within the solar and trigger peeling, which, on stage can be a catastrophe. And, lastly, except of a nude seaside or have entry to a personal deck, you’ll develop tan traces which will present up on stage once you put on your posing swimsuit.

Probably the most dependable tan is achieved over time by visiting a superb tanning salon. By good, I imply one which modifications their bulbs incessantly and is clear and properly organized. I would not go to a tanning salon positioned within the rear of a coin-operated laundry (they do exist). If you wish to hold a superb wholesome tan all year long, you can purchase a tanning bundle of minutes or limitless classes and attempt to go twice every week. By doing that, you will not have as a lot “white” to cowl up as you make your remaining preparations in your competitors. And, with the intention to hold you pores and skin wholesome and clean, it’s best to apply a superb tanning mattress oil earlier than every session and a superb moisturizer after tanning. Each of these merchandise can be found on the market on the salons.

After you have a good base tan, one the place folks ask you in the course of the winter, “The place have you ever been?”, preserve that colour till it is time in your contest.

In the course of the remaining week, whereas your physique is carb robbed and your mind is a lump of mush, you have to take into consideration making use of sufficient tanning colour to be “right-on” for the stage.

Once more, there are a few methods to realize this inconceivable process whereas the remainder of your world is in a pre-contest daze. One method to apply self-tanning merchandise and the opposite is to be professionally sprayed.

The bodybuilding business has a number of merchandise that assure a competition-quality tan, utilized in coats, two to a few days earlier than your present. And, they provide a number of merchandise to reinforce the “look,” together with competitors bronzers, contest finishers, hair removing merchandise (we’ll discuss that later), prompt tanners, and many others. All of them work, some higher than others. One firm is ProTan ( ), one other is Dream Tan, featured on many bodybuilding web sites. Since they’re oil-based, many of the self-application merchandise by no means actually dry in your pores and skin and also you wind up leaving a path everytime you contact or rub up towards one thing.

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The most costly, however simplest method to tan for a contest is to be sprayed professionally two or 3 times the week of your contest. Most bigger tanning salons have a spraying room the place you strip all the way down to your posing swimsuit, pulling it as much as how you’ll put on it on stage and let the attendant apply a beneficiant spray-coat of darkish colour. You’ll discover immediately that you’re darker than you had been once you walked in along with your base tan. If you’re actually darkish to start with, you will get away with two coats over two days. Three coats over three days will assure you’ll be darkish sufficient. The sprays dry in your pores and skin and last as long as 4 days earlier than starting to fade, and they are often washed off within the bathe on Saturday evening after your competitors. However, through the competitors, you’ll not have to fret about being darkish sufficient.

Regardless of in the event you resolve to do it your self or have it performed professionally, simply remember that your tan will assist decide your standing in your competitors. Give it the eye it deserves.


Throughout a bodybuilding competitors, the viewers and judges are you when you are standing on stage carrying nothing greater than a skimpy posing swimsuit. You are attempting to indicate off your physique and grooming is a vital a part of your look. If you’re not well-groomed, it is going to take away out of your general look. Within the final part, I lined tanning. Right here I’ll cowl hair. Briefly, aside from the hair in your head, it’s a must to do away with it. A male bodybuilder can not have chest hair, underarm hair or leg hair. Girls must rid themselves of all underarm and leg hair. Until your hair may be very effective, additionally, you will must do away with arm hair, toe hair, and hand and finger hair. And, the place there’s hair below your posing swimsuit, it has to not present, interval.

Begin you remaining week of contest preparation by getting a superb haircut or styling. It is best to do that earlier than you start your remaining tanning prep, since it would be best to tan any space that was lined by hair earlier than it was reduce. For a Saturday contest, I like to recommend you narrow your hair by Tuesday.

Eradicating the remainder of your physique hair could be tedious. There are a number of methods to take away hair. The most costly and most everlasting is laser hair removing. It could possibly take a number of classes and price tons of of {dollars} however it very efficient if you would like your hair eliminated completely. Extra momentary and much cheaper is utilizing hair removing merchandise. Often discovered within the ladies’s merchandise part of drug shops, the preferred are Nair and Sally Hansen. A bottle of lotion prices round $4.50 and is normally sufficient to care for your contest wants. It takes about 5 minutes to use, 4 minutes of ready after which a bathe to take away the lotion and hair. After drying, it’s best to apply a lightweight coating of moisturizing cream over the realm the place you eliminated the hair. Hair removing merchandise normally hold the hair away for every week, loads of time in your contest.

In the event you do not need to use a hair removing product, one other method to take away hair is to shave it off. Use a contemporary razor and loads of cleaning soap or cream and go slowly to forestall nicks and cuts. Generally, shaving will go away a rash or stubs of hair that would present up below the intense lights on stage. If I’m going to shave, I do it on Wednesday morning earlier than my Saturday contest and on the opposite days, whereas I am tanning, I am going over the areas with an electrical shaver to forestall cuts. I additionally use an electrical shaver the morning of the competition, by no means a razor.

Top-of-the-line methods to take away hair is to use tape-like strips to the specified space after which shortly rip off the strips, eradicating the hair with the tape. I’ve by no means tried this technique and I do not assume I’ll. It does work although and appears to last more than lotions or shaving. However, man, it actually hurts!

You all the time need to look your greatest on Saturday morning on the prejudging. In the event you care for the little issues early on in your preparation, you’ll be assured, look assured and present properly.

The Ultimate Two Weeks Of Contest Prep

The plan through the remaining two weeks is to lose any remaining fats and water and to carry out the cuts and definition in your muscle groups.

First, you’ll act a bit of goofy. Anticipate it. This is because of a mix of a excessive protein and low carb food plan. The physique wants carbs. If you take them away or reduce them again, you are inclined to lose a bit of of your thought processes. Not sufficient to be harmful to your self or others. It is OK to drive, and many others., however you may turn out to be a bit of forgetful.

Week one of many two weeks is loaded with floor turkey and fish! After a breakfast of three egg whites and 4 ounces of 98% lean floor turkey, the remainder of your strong meals encompass fish. Fish and salad for lunch, fish and inexperienced greens for dinner. The opposite two meals are protein shakes. On Monday and Thursday, add a sixth meal, a carb load, consisting of a cup of oatmeal, a banana, a cup of broccoli and ½ of a candy potato. This meal is designed to fill you out a bit of so you do not wind up trying flat on stage. You need to appear to be Bluto, not Popeye. Or if you’re a lady, Betty Boop, not Olive Oyl. The opposite a part of this week’s food plan is water. A number of water. One to 2 gallons a day. It looks as if rather a lot, however in the event you hold a jug close by, consuming from it and filling it when it is empty, you possibly can simply take within the water you want. Strive consuming filtered water or spring water. Do not be stunned in the event you go to the toilet rather a lot. You’re flushing out your system and eradicating subcutaneous fluids whereas consuming this a lot liquid. Steer clear of an excessive amount of espresso (one cup a day is OK) and avoid alcohol throughout this coaching interval. Do not snack. You’ll have cravings. Simply focus in your contest. Would not you hate responsible a loss in your contest on a slice of chocolate cake?

Your exercises this week must be reasonable. Use lighter weights with 8-10 reps per set. Do not go heavy. You’re weak as a result of food plan and doing heavy lifting may trigger accidents. Watch out within the fitness center. Go slowly. Watch what you might be doing. Keep centered. Do not get offended or impatient with others. Do not more than 20 minutes of straightforward cardio per day.

Week two is loaded with floor turkey, fish, lean floor beef and grapefruit. On Sunday, Monday, Tuesday and Wednesday, after a breakfast of three egg whites and 4 ounces of 98% lean floor turkey, like week one, the remainder of your strong meals encompass fish. Fish and salad for lunch and fish and inexperienced greens for dinner. Once more, the opposite two meals are protein shakes. On Wednesday, remove the salad and greens and substitute grapefruit. Fish and ½ a grapefruit works properly. Additionally on Wednesday add a sixth carb meal. Identical schedule on Thursday. On Friday, the ultimate chopping day, all 5 meals encompass 6 – 8 ounces of lean floor beef and ½ a grapefruit.

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Your exercises this week ought to encompass pumping up within the weight room after which follow posing. No heavy lifting. It is best to have performed your final leg exercise no later than final Saturday. Final Friday is even higher. Do not do any cardio after Tuesday.

On Saturday morning, earlier than pre-judging, have a steak and two complete eggs. Eat the toast and hash browns. Have a cup of espresso. Simply sip water as wanted. About 45 minutes earlier than your contest, have a Snickers bar. It’ll fill you out a bit and provide the increase of power you want for pre-judging. You’ll want to spend about 20 minutes again stage pumping up all the pieces besides legs. Then, have enjoyable on stage.

Selecting A Contest And Submitting Your Software

When you resolve to coach for a contest, earlier than you start, it’s best to give numerous thought to the kind, measurement, location, and sanctioning authority of your occasion. The most important newbie bodybuilding and health group on this planet is the Nationwide Physique Committee (NPC). They run contests all through the U.S. and overseas and provide alternatives to compete within the Professional ranks (IFBB). The one downside to the NPC is their popularity for tolerating steroid use amongst their contestants. All of their contests are non-tested occasions and you may count on lots of the rivals to be “juiced” and large in consequence, giving them an unfair benefit.

Given the local weather of destructive publicity surrounding steroid use at the moment, many bodybuilders are turning to examined occasions, the place rivals are screened for unlawful muscle enhancing medicine, comparable to andros, steroids, prescription diuretics, testosterone increase and progress hormones. These kinds of occasions give the athlete a degree taking part in discipline by which to coach and compete. There are a number of nationwide and regional organizations that provide drug-free packages. One of many largest is the Nationwide Fitness center Affiliation (NGA). One other is Worldwide Pure Bodybuilding and Health (INBF) and Supernatural Bodybuilding and Health (SNBF). The previous requires seven years of drug free coaching and competitors, the latter requires 5 years. A big worldwide group of drug-free competitors is the World Pure Sports activities Group (WNSO) which incorporates regional competitions that result in the annual FAME World Championships in Toronto, Canada in June. All the pure federations provide alternatives for pure bodybuilders and health rivals to show Professional. All of those organizations have web pages that checklist contest areas and necessities. Most will let you obtain contest info and functions.

When you’ve got competed utilizing steroids or different unlawful medicine however have not for at the very least 5 years, there’s a place for you within the pure enviornment. You’ll have to go a polygraph examination earlier than your competitors and be examined upon demand at any contest you enter.

If you’re simply starting and need to enter a contest, the very first thing it’s best to do is to attend one among these occasions in your space to see what they’re all about. It is essential so that you can attend each the early morning pre-judging and the night leisure and awards occasion to get the whole taste.

It is best to then verify the web sites for contests in your space which are listed properly upfront, select one, search for your age, weight, peak and expertise classes, see if there’s a match for you and obtain an utility. Learn it rigorously, be sure you have sufficient time to arrange (from six to 12 months, relying upon your conditioning and bodily improvement). If you’re below 18 years-of-age, a mum or dad should co-sign your utility.

One remaining consideration is value. Since these are newbie competitions there are not any money prizes, solely trophies and medals. A contest could be costly. You need to pay an entrance charge and the required drug take a look at, transportation, lodge, meals and miscellaneous bills, comparable to ordering contest images or DVDs. You possibly can count on to spend round $200 for an area contest and double that if it’s a must to journey and keep in a lodge and hire a automotive. If you’ll find a coaching companion to enter a contest with you, you possibly can half your bills.

In any case is claimed and performed, you possibly can enter a contest and, win or lose, have the time of your life. There’s nothing like standing on stage, realizing you might be as ready as you could be, and pitting your self towards different like minded athletes. It is actually cool.

Household Concerns

I saved this part for final as a result of if your loved ones will not be behind you and supportive of your efforts, you could as properly overlook about aggressive bodybuilding.

“Scott was so devoted to his train, and I mentioned, ‘Gee, you’ve got put a lot time into this, possibly you must compete. His eyes lit up, like Mama had simply mentioned, ‘OK’ and now he may do what he actually wished.'” Vivian Hults

This actual quote, which appeared in a narrative about me just lately in The Birmingham Information, our native paper, was what my spouse informed the reporter who interviewed her about my aggressive bodybuilding. With out her “curiosity” in my sport, “we” may have by no means managed it.

As I mentioned close to the start of this text, bodybuilding is a life-style, plain and easy. Getting ready for a contest is time-consuming and all-inclusive in your every day life. It’s important to think about food plan, which suggests purchasing for and making ready particular meals required to succeed in your contest food plan targets. Generally it is lean mass achieve. Different occasions it is fats burning/chopping. You spend numerous time within the kitchen in entrance of the range and oven. Your loved ones normally does not eat what you eat, so whereas your loved ones enjoys pasta and meat sauce, you could be “having fun with” fish and greens. That is the best way it’s. It’s important to eat 5 – 6 occasions a day whereas your loved ones normally has three-squares. Your meals and dietary supplements take up room within the kitchen and fridge. And, above all, bodybuilding meals and dietary supplements are costly.

A aggressive bodybuilder spends at the very least an hour-and-a-half, 5 – 6 days-a-week, within the fitness center. She or he may also spend 20 or half-hour every night in entrance of a mirror, posing. This, possibly whereas consuming a shake. And, through the remaining two-weeks of carb depletion, generally a bodybuilder will turn out to be moody and irritable. It is a part of the “sport” and the bodybuilder’s household must be “understanding.” Generally, being a member of the family of a bodybuilder will not be enjoyable. And, your kids is likely to be embarrassed that their father or mom participates on this sport.

Bodybuilding is an arrogance sport. It is one of many few sports activities the place the human physique is the star of the present. It is all concerning the physique. Hair removing, tanning, grooming, posing fits, and muscle groups, muscle groups, muscle groups. That is all there’s. Fairly easy, whereas very advanced.

Now, exit and win your Trophy!

By Scott “Outdated Navy” Hults


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