VW_STEPH   58,750
SparkPoints
50,000-59,999 SparkPoints
 
 
VW_STEPH's Recent Blog Entries

2nd Rest Day + C25K + Jump Rope

Monday, January 09, 2012

Hey yo!

Happy Monday! Happy Steph is still here and she's staying for a while, if I have anything to do with it!

So today was my 2nd day of rest from the 30 Day BodyRock Challenge. It's actually Saturday + Sunday but I don't get workouts until the next day anyways because of time differences... So I'm keeping up, the day behind.

Today I was pretty tired by home time. I had some fruit and fibre cereal for breakfast and snacked on raisins and dates during the day. I had pink salmon on toast for my lunch... and added some Branston Pickle to it... Yum! Branston goes with anything.... Seriously.

So I knew what I had in store for myself... So when I got home I woke up right away, got changed and got my jump rope out. I immediately started warming up doing various skips. And so I started the Jump Rope Sparkteam's ( www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=8245x4328x4
5740484
) current weekly challenge of 500 jump jack skips, 3 times a week.

I decided to time it, so I can see if I have any improvements as I go on. Well, this reminded me of how awful I am at jumping rope, especially doing jumping jacks. Remember a while back when I was almost crying whilst jumping rope for a BodyRock workout?.... Well yeh. I got to around 400 skips and I had to fight the tears at one point. I will catch the rope with one of my feet and part of it whips up and smacks my hand, THE SAME HAND ... IN THE SAME PLACE. Ugh. Pain. Oh well, something to work harder at. My time was 8:03 for the 500 jumps. I'd say the main reason for such a long time is me tripping, rather than not being able to do any more jumps at one time.


That's my hand. You probably can't really see, but there are two whip marks and my 3rd knuckle has a bruise coming up. It's sore to clench my first. Gotta laugh though... LOL.

I then jumped on the treadmill for Week 3 Day 2 of C25K. Okay, as soon as I got on, I wanted to get off. I did the first 90 second jog, and the next jog after 90 seconds rest, was 3 minutes. I thought "no wayyy"... but just distracted myself when it started, and then before I knew it the 3 minutes were up. It's crazy how fast the time can go if you can distract yourself away from the clock, or how super slow it goes when you're watching the clock and getting out of breath and tired. Some of my songs that come on, I'll be singing along or mouthing the words, and then I do amuse myself, because I'll lose my breath faster and be knackered, because I've spent my breaths on breathing song words, duhh!

I had a fresh packed meal from the supermarket. It shouldn't have been too bad in the terms of ready meals as it's all fresh. Piri piri chicken - it was sooo tasty, a little spicy and packed with onions and peppers and my favourite... coriander!

And to finish - I forgot to weigh in. Duh! I can't do it now because I like to do it when I get home after work, rather than post-exercise, post-dinner, post-re-hydration, post-shower.

Excited to BodyRock tomorrow. Better get to bed!

  
  Member Comments About This Blog Post:

FITMOMMYFORLIFE 1/11/2012 11:03AM

    NIce work steph!! I'm sorry about your hand though =[ I so know how you feel! My vibrams catch my jump rope sometimes and nearly freaking catapults me into the wall! LOL! it's ridiculous.. jump means I gotta jump HIGHER =p=p=p


Keep up the great job though! You're rockin' it!!! =]=]

Report Inappropriate Comment
JOANNA202 1/10/2012 4:26PM

    Isn't it amazing when you run that 3 minutes straight, having thought there's absolutely no chance you can do it?! I can report that the excitement (and the fear) is the same all the way up to 25 minutes, and I'm sure it carries on after that.

I had to laugh at the battle scars (sorry) - no pain no gain in this case!

Report Inappropriate Comment
PENFOLDROCKS 1/10/2012 1:43PM

    yay for happy Steph! X

Report Inappropriate Comment
KATTYA1 1/10/2012 8:26AM

    Wait, this was a rest day???!!! ::shudder::

emoticon

Report Inappropriate Comment
FEED_ME_SHOES 1/10/2012 1:49AM

    Blue sweat and now whip marks, my my steph, getting a little too hardcore there! Love the warrior attitude! Seriously though 400 reps of skipping, deserves a shout out!

Report Inappropriate Comment
FATHINSN 1/9/2012 6:56PM

    Yup, can see two red lines across the back of your hand (at first I though your fingernails turned darker colour because of jump ropes LOL)

Congrats on finishing 500x jack jumps then you continue with treadmills, AWESOME! You had quite an active rest day :D

Report Inappropriate Comment


Sunday Bed Time

Sunday, January 08, 2012

I'm going to bed to watch some Vampire Diaries (my new love, after TrueBlood! - only on first series though!) so thought I'd do a little blog.

Active rest day for me today and to be honest, I was more than ready for it. Tough workouts everyday since Tuesday. Feels good! I had a lie in, got up and decided to have a protein smoothie for breakfast. I didn't have any fruit in so had some banoffee powder with milk and a tablespoon of peanut butter. Yums.

I took a brisk walk to see my Mum. 10 minute power walk. Good for my sore hamstrings! I had a lunch of fruit in Mum's, tangerine, cranberries and grapes. My Sis and niece were there and they lunched on cookies, bombay mix and cheesy savoury sticks. I felt good and strong sticking to my fruit and water.

Another brisk walk home later, and the hubby was preparing our roast dinner. We had lamb for a change and he cut all the fat from it for me. I had a nice dinner of lamb, 2 roasties, carrot&turnip, sprouts & mushy peas. I had more gravy than I should have but hey, I didn't overload my plate with everything else.

My plans for next week are to continue BodyRocking strong. Burpee-ing bigger numbers as the days go on. Trying to fit my C25K in on the days where BodyRocking doesn't have a Sean workout attached, and also trying to add in a skipping challenge - 500 jump jack skips 3x in the week. Oh, and zumba could be added sometime soon too as my friend in work bought us 10 classes that we need to start using!

Woohoo!

  
  Member Comments About This Blog Post:

KATTYA1 1/9/2012 12:38PM

    What is banoffee powder? It sounds like a mixture of banana and coffee? Wow, enjoy your challenges!! Good for you!

Report Inappropriate Comment
-POOKIE- 1/9/2012 10:09AM

    I love True Blood, seen them all, but I got series 1 on DVD for christmas and Im getting my boyfriend to watch it!

Have you read the books?

Report Inappropriate Comment
VYVIENN 1/9/2012 2:36AM

    Mmmmh, mushy peeeeeas! You're all fired up and going like a madwoman this new year, good on ya! Pretty cool that you're trying so many new activities. Just don't forget those rest day, they ARE important... emoticon

Report Inappropriate Comment
FEED_ME_SHOES 1/9/2012 1:38AM

    Sounds like a busy week for you! Good on for you taking on all those challenges! Enjoy your week! x

Report Inappropriate Comment
GIANTMICROBE 1/8/2012 4:14PM

    All your food sounds awesome! But what's a roastie?

Report Inappropriate Comment


Actions! & Day 4 & 5 of BodyRock Challenge! & Yoga!

Saturday, January 07, 2012

Woo! Happy Saturday. Things are going well, I'm making positive choices and taking some good actions in the road to making the start of 2012 a good one.

Let's start with Friday.

I made plans to go to Hot Yoga with a friend and was worried about the blue from my hair running with my sweat. Well after reading a comment from my good Sparkfriend FEED_ME_SHOES about how hardcore blue sweat would be... well THEN I thought why the heck am I even worried?! Hehe! So off to yoga I went!

Just before the class, the instructor said hello, and asked if we were new. We said we'd done a few classes but hadn't been for a while. She then said "Okay, just so you know, it's a 90 minute ashtanga yoga class tonight, your main goal is to stay in the room for the whole class so if you get too hot, take Child's Pose or Chevasnah(sp?), you'll be fine!" ..... Uhhh... we didn't know it was a 90 minute class?! 60 minutes get hot enough in there... ooh, we got scared, hah.

Class started and we seem to go BAM straight into doing poses, really hard stretches pushing and holding, then pushing further and holding longer before coming back. I was sweating immediately and the class was FULL. I couldn't seem to keep my breathing under control at all, and each new move I was getting more and more out of breath and trying to get a hold of myself to breath long and deeply. She also told us to "Keep the eyes open and the mouth closed", which took me a little bit because the other 3 instructor's I've had have encouraged you to close your eyes and try to lose yourself, and only concentrate on your breathing. This lady said to keep our eyes open so that our minds didn't wonder. Both ways can work differently for different people I suppose.

It was so so hard. Honestly, each pose felt like it went on forever. The other classes I have found really hard, but do-able at the same time. This one felt so far out of my reach. I ended up having to lie back and relax and try to breath, I'm not even sure how far gone the class was, I just needed to breath. I'm the type of person who can usually turn my hand to be not bad at sports/exercises I attempt (as I'm sure many of you are) and it's a little dent on the ego when you just can't carry on. I was relieved that when I looked around the room, almost half the class were also taking time out. Shortly after that, a couple of people actually got up and left the room.

I decided I'd get up and try the next move, but stupidly got up too fast, then the move included bending over and tucking the head in, as well as going dizzy I felt as if I couldn't breath at all, so had to quickly lie back down. I did not feel good. I decided then that the main goal is to stay in the class, deal with it and see how I feel after more rest before trying another move.

I had the odd other try, but could never do the same pose for the second attempt and was resting a lot. I was glad that this was also over half the remainders left in the class' thoughts too, resting. Lots more people left the room - I'd say there was less than half the class left nearing the end. The encouraging thing to see was that it was all types of people leaving the room, the advanced people, the people rocking fabulous workout gear, and also the super-fit super-lean people also leaving, so that did help my determination in staying in the room.

By the end, not only my clothes but my towel were sopping wet - you'd have thought I'd been laying in a bath for a while, soaking wet! I had quite a bit of blue on my towel from my hair but I'd been wiping my face a lot so didn't have any blue skin haha.

So the yoga outcome? I was totally beat by it. Ouch! I do not fancy another class with THAT instructor... haha, or for 90 minutes infact! I was SO TIRED after the yoga class I could have slept in the car on the way home. I got home and took the wet clothes off, and it did take some self talking to BodyRock, but I managed to talk myself round. YES!

***Day 4 of 30 Day BodyRock Challenge can be found here -***
www.bodyrock.tv/2012/01/05/day-4-of-
our-30-day-challenge-wish-you-would-wo
rkout/

These were my scores -
Burpee+Tuck - 9-8-8
Reverse Pullups (raised on pullup bar) - 17-12-14
Triple Plank Jumps - 13-12-13
High Knee Abs (from pullup bar) - 11-13-12

And I also joined in on the BodyRock Sparkteam Challenge of burpee's for January. For each day of January add another burpee after starting with 1 for 1st January. So I did 6 burpees.
You can find the fantastic BodyRocker's Sparkteam right here -
www.sparkpeople.com/myspark/groups_i
ndividual.asp


After that I really was wiped. I wanted to skip as well to join a Skipping challenge with FATHINSN over at the Jump Rope Sparkteam (found here - www.sparkpeople.com/myspark/groups_i
ndividual.asp
) but I really did not have anything left.

I still have yet to do Day 2 of Week 3 C25K! It's kind of good that I have plenty to do right now though. I am ecstatic about BodyRock keeping their word and posting a new workout every day for the challenge... So so happy about that.

So I'll try and wrap this up now with today!

Had a nice little shop today - in the Nike shop where there was a SALE on! Yahoooo! I got 3 pairs of my favourite ever Nike shorts (which I already have a pair of) in new funky colours, for a ridiculously cheap price, 2 new dri-fit workout tops and another sports bra. The sports bra is my first 'crop top' type sports bra, the type you could wear just as a top? In my dreams! It's so lovely though!!

Anyways I got home and really wanted a nap. Instead, I had a little idea... and just started doing before I really knew how far I'd go. I started sorting out the DH and I's underwear drawers, bagging stuff up to throw out. I then moved onto the wardrobe in our bedroom, throwing away old crap stuff and bagging up other ill-fitting stuff and stuff I haven't worn for 12 months. I try to have that outlook, if I haven't worn it in 12 months, why the heck does it need to be taking up space in my wardrobe?? Happy days!

Then, without thinking too much about it, I moved onto the dreaded room.... Let me explain. The dreaded room is out of bounds. We have 3 bedrooms in our house, and 2 of them are out of bounds. This is beyond awful (i know!) as the small room is full of computer crap and bikes and furniture that isn't being used. The large spare room where our other wardrobes are - is full of everything. Or was! ;) Junk, clothes lying allover the place, more junks, old gifts, bags, clothes. The room was a disgrace and has been for quite a while now. Well, I got stuck in and just went through everthing, putting it all in it's rightful place, that being either away tidy or in the rubbish bags or in the charity bags, woohoooooo!!! Really I am SO chuffed with myself because the room has been a tip for over 12 months, and now you can walk in there and it's all tidy and nothing is lying around! Fabulous. What's the saying, a clear desk is a clear mind? Same thing! ;)

So I thought I'd take a nap after all my hard work, but we went to drop the 5 binbags off at the charity shop, then I got home and thought no way am I taking a rest day, I HAVE to do Day 5!

So day 5 can be found here -
www.bodyrock.tv/2012/01/06/day-5-of-
our-30-day-challenge-i-wont-give-up-wo
rkout/

I finished the 300 reps in 12mins 16secs. Bad time, yes. I was glad I just pushed through it though after feeling rather tired. Also, the knee raises took me a while as my hands wand arms were sore hanging on the pullup bar. Boo! Oh well, I went into Sean's workout next. It looked like this ~
15x Half Burpee Rows (2x5kg DBs)
15x One Arm Row Right (14kg KB) (with the leg was a bit much with the KB)
15x One Arm Row Left (14kg KB)
15x Assisted Pullups (no dipstation)
15x Jack Curls (2x5kg DBs)
And we're supposed to do 3 rounds of this.

I was struggling through round 2 when I knew there was no way my arms would manage another round, so I settled for two and finished on a time of 11:13. Didn't feel so bad about that.

Hamstrings were sore today - I didn't expect that. Tomorrow shall be a rest day. An active rest day. I'm going for a walk with a friend tomorrow evening.

Okay that's it! If you're still with me by here, then WOW, thank you so much for reading, lol!

  
  Member Comments About This Blog Post:

FEED_ME_SHOES 1/8/2012 5:48AM

    You are on fire! Totally hardcore, think of all the fitness minutes you are racking up! Hey maybe blue sweat is the motivation we all need haaaaah. Love, love love nike fitness, own a few pairs of gloves, just looking for some nice trainers now. I have so much cleaning and tidying and sorting to do, it hurts my brain just looking at it. Hope your sunday is more relaxed!

Report Inappropriate Comment
-POOKIE- 1/8/2012 4:06AM

    Loved this blog!

So full of energy, Im kinda interested in yoga, maybe something I shall look into.

I've been on a bit of a sorting kick too, maybe the subconcious thought of a new year sends us like that!

Report Inappropriate Comment
BAZNCAZ 1/8/2012 1:30AM

    Who has been a busy girl then, HA HA HA.

Report Inappropriate Comment
FATHINSN 1/7/2012 10:37PM

    Hmm, maybe I have unconsciously reserve some energy for my after-BodyRock jumps, maybe that's why I somehow managed to jump, hehe.

Congrats for able to finish another round of Sean's Weighted! Like Sean said, he himself had to do modified version just to finish another round. So, what's your plan for active rest day :D

Report Inappropriate Comment
FITMOMMYFORLIFE 1/7/2012 10:11PM

    What an accomplished day! don't you love days like that?! =D Great job tackling that spare room! We have one of those too hahaha.. maybe that will become a spring cleaning project later this year? ;-)

Nice work with all the workouts too! You're kickin some serious booty! Go girl go! =D

Report Inappropriate Comment
CECILANN 1/7/2012 6:23PM

    So did I read it right that you stayed in the room the whole time? Mission accomplished then! I have done a 90 min. bikram yoga class 5 times now, and I really like it, but it is very different than anything I've ever done, even other forms of yoga. It seems like hot yoga brings so many toxins out of you in the form of yucky feelings that you HAVE to keep your eyes open or you'll pass out!

Report Inappropriate Comment
JOANNA202 1/7/2012 6:07PM

    Phew, I feel exhausted (and slightly sweaty for some reason?) just reading that! Good on you for the massive clear out. Now that I've purchased loads of new clothes I absolutely HAVE to do this tomorrow!

I seem to be sparking something a little unusual here though, as my parents and I had a massive clear out of my room at home over christmas too. Always good to start the new year tidy though, hey?

Report Inappropriate Comment
GIANTMICROBE 1/7/2012 4:25PM

    Blue sweat is SO hardcore! You'd be just like a Gatorade commercial!!!

Awesome about the clothes. I LOVE getting new workout clothes. Actually, I might cash in the coupon my boyfriend made for me for Christmas (he wrote on a piece of paper "good for one workout outfit").

I cleaned all day too. It's a great feeling, isn't it?!?!

Report Inappropriate Comment


Day 3 of 30 BodyRock Challenge!

Thursday, January 05, 2012

Did Day 3 of BodyRock tonight! ...Uhm... Actually, the strength training consisted of 3 rounds but I only got 1 round done as I had to go out - and I was way late!

www.bodyrock.tv/2012/01/04/day-3-of-
the-30-day-challenge-international-lov
e-workout/


I quite enjoyed this workout and wasn't as out of breath as yesterday because there was less cardio, but it sure pushed me and made me sweat.

There was a strength weighted routine for afterwards, as I mentioned. And it looks so nice and simple, like this -
Low Jacks Press
Single Arm Lateral Raise/Lunge
Firemans Lift x 30 (15 each side)
Single Arm Press Lunge

Yeah.... not simple at all. I think I sweated more during this, and really had to push for the last couple of reps... in 9mins 58secs.

Eating is going well. I'm not really interested or tempted in junk or anything right now...because I've overdosed on it over Christmas!

All's good! Looking forward to tomorrow's workout, but don't know if I have a dilemma on my hands.... I've agreed to go to hot yoga tomorrow night... BUT I just had my blue topped up in my hair, so now i'm wondering if i go to hot yoga whether i'll have blue dripping down my face... :-/ eh, so... I dunno.

We shall see what tomorrow brings!

  
  Member Comments About This Blog Post:

GLOMER 1/6/2012 12:25PM

    Sounds good and you must be really hustling. Let us know about the blue hair! If I hear about anyone with blue streaks - I'll know it's you.
Way to go!

Report Inappropriate Comment
FITMOMMYFORLIFE 1/6/2012 10:47AM

    Nice work at least getting in the workout and 1 set of the strength! I only did one exercise from the strength segment before I called it good haha.. it was later in the day ! What can I say =p

You rock though! Did you end up going to hot yoga? did you have blue all over your face? LOL!

Report Inappropriate Comment
-POOKIE- 1/6/2012 9:38AM

    Im doing well on the eating for the simple fact of being overdosed on crap as well!

Report Inappropriate Comment
CECILANN 1/6/2012 7:08AM

    Really glad you had a good day! Keep up the momentum!


Report Inappropriate Comment
PENFOLDROCKS 1/6/2012 3:47AM

    Yay! Glad you got through it. I burned way more cals during the strength w/o. And am also finding temptation easy to say no to. Long may it last!

Report Inappropriate Comment
BAZNCAZ 1/6/2012 1:33AM

    WOO - HOO you go Girl.
emoticon emoticon emoticon emoticon emoticon

Report Inappropriate Comment
FEED_ME_SHOES 1/6/2012 1:16AM

    Love the fact that the temptations for junk food has disappeared. Same, i've been really disciplined when since the start of the new year even though i've had dougnuts, chocolate, snack bars etc staring at my face everywhere i turn. Do both, you know you can rockstar. Blue sweat dripping off your face, no problem, new level of hardcore right there haaaaaaaaah.

Report Inappropriate Comment
FATHINSN 1/5/2012 11:57PM

    For Day 4, I think the exercises will be less confusing and less to remember the sequence - Day 2 & Day 3, I think other than get us sweaty, also force us to increase our memory power, haha.

Can't you wear a shower cap for your hot yoga or something in case you will be sweating in blue, hehe.

Report Inappropriate Comment
ADEWYN 1/5/2012 5:38PM

    lol it shouldnt lol but yay for you glad you are back!

Report Inappropriate Comment


Needed!

Wednesday, January 04, 2012

Okay I'm typing a blog RIGHT HERE RIGHT NOW while I can!

I gave up on the 12 day BodyRock Christmas challenge. I can blame the fact that the workouts weren't posted every day as promised, instead of grouped up every few days with a couple of workouts to offer. But I won't. That did put a dint in my motivation, so I slumped and then everything just got really hectic... work... shopping... seeing friends and family....

I was off work for a week two and used the mornings to lie in and get some extra sleep in, simply because I don't get many sleep ins and decided to spoil myself.

Evenings ended up filled with something other than working out. (Then I went to Amsterdam for 5 days so everything went to pot, especially eating)

NEW YEAR.

BodyRock has posted a new challenge - which of course I am taking part in. Check out this link and how could you not rise to it?! ;) Ok the layout was posted on Facebook so here it is---

Not sure if that'll be big enough. Apparently it's a bit like Insanity anyway - if you know what that's like ;)

And there are lots of us over at the BODYROCKERS Spark team -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=46952
taking on the challenge and getting stuck in together, which is also a little bit of a contest in spreading the word, getting everyone on board the challenge and making it very public. Woo!

Sorry if this is gobble-di-gook - I'm still a bit high from my workout and think I need to sleep never mind eat.

I did the Fit Test yesterday, and got higher numbers than I expected. Not high though, just higher than really awful low ones I expected :P I posted them over on the team page... Um, Also started Week 3 of C25K Day 1 ... tough to begin with but felt good from half way through.

Tonight I did Day 2 of the 30 days Challenge and woah. Lots of combos. I was a bit worried about it, or scared, but ended up really enjoying it, even though I couldn't catch my breath inbetween each exercise! Very good stuff though.

I then wanted to do a tad more so I did a 10 min walk/run each min on the treadmill.

Now... I need a shower !

I haven't really set any resolutions... they don't usually work out for me. I'm getting lots of ideas from everyone though, of goals in general, so that helps. I now have a hot holiday coming up at the end of March, so that will definitely motivate me to stay on the ball until then, I'm sure of it. I went away last year in March and it was the fittest and lightest I've ever been, so I can do it again but will do it even better. It was a different story though when I returned from 3 weeks in Thailand! :P

Sorry for being all--over-the-place and blah!

  
  Member Comments About This Blog Post:

VYVIENN 1/8/2012 11:52AM

    Woohoo, fellow runner babe!! emoticon

Report Inappropriate Comment
DAVEYSHADOW 1/5/2012 5:03PM

    Great to hear from you, I am all over the place at the moment, very little time for exercise as physically and emotionally drained.

Keep it up for the both of us! Reading your blogs always cheers me up and inspires me!

Report Inappropriate Comment
PENFOLDROCKS 1/5/2012 4:01AM

    Hey - we're planning on a holiday in March too, so we can both aim for super slinkiness for then!

Report Inappropriate Comment
FEED_ME_SHOES 1/5/2012 2:00AM

    I did the fit test too yesterday thought my scores would be total crap, but i was quite impressed by them (considering i haven't been bodyrocking for a while). I'm going to be a few days behind on the challenge, i like the schedule but not about the fact they are posting double workouts. Gaaaaah. Keep them short and straight to the point! I literally want to go in there do my workout and get out, dont really have much time for anything else. I was looking over day 2 yesterday, was quite scared, so the fact that you enjoyed it makes me feel a little better. Sounds like your new year is off to a great start, you'll take care of that holiday bloat in no time. All the best in the new year for you x

Report Inappropriate Comment
FATHINSN 1/4/2012 10:57PM

    I get frustrated a bit with the 12 Christmas, thought they going to post daily instead of combining days into one! So, I end up doing variation workouts from the original while waiting for the next workout, hehe. Probably going to do the same thing with January 30-day Challenge.

Report Inappropriate Comment
GIANTMICROBE 1/4/2012 7:53PM

    *raises hand* I can not rise up to it... LOL. I don't dig following their schedule. Doesn't work for me. Plus I have doubts about how well they're going to stick to posting regularly as evidenced by the 12 Day challenge. I love Bodyrock still, but I'm sticking to the older workouts mostly. I'll be following all you guys though. Kick some butt! I know you will.

Report Inappropriate Comment
FITMOMMYFORLIFE 1/4/2012 3:15PM

    Gah you're making me SO EXCITED for my chance to do the day 2 workout in just a little bit! I'm a bit scared of all those combos too, but I think it's gonna be KILLER!!!

Lets totally WHOOP this 30 day challenge and start the year off RIGHT! =]

Report Inappropriate Comment


First Page  1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 Last Page