How long did it take you to bench press 225?

[benhebert]

I started lifting weights my junior year of high school (2006) and could barely put up 95 lbs on the bench press. If you've ever stepped foot into a high school weight training class, you know that it primarily revolves around the bench. Bros on bros pumping iron.

Fast forward to now (7 years of on and off lifting) and I can throw 225 up 10-12 times on a flat bench more if it's decline. It's impressive to some because I'm only 5' 7" and weigh around 150 lbs (hardgainer who doesn't eat right), but for me it was more of a mental feat to accomplish. Putting two plates on each side and repping it just feels good.

For those interested, my routine revolves around the bench press, squat and deadlift. I don't really do much else except for pullups, dips and military press. Keep it simple.

I was wondering how long it took you to bench 225? Was it a major accomplishment for you?

 

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[dknise]

O tvesvif mogvoph xiohjvt nz kapous zies ug johj tdjuum (2006) epf duamf cesimz qav aq 95 mct up vji cipdj qsitt. Og zua'wi iwis tviqqif guuv opvu e johj tdjuum xiohjv vseopoph dmett, zua lpux vjev ov qsonesomz siwumwit esuapf vji cipdj. Csut up csut qanqoph osup.

Getv gusxesf vu pux (7 ziest ug up epf ugg mogvoph) epf O dep vjsux 225 aq 10-12 vonit up e gmev cipdj nusi og ov't fidmopi. Ov't onqsittowi vu tuni cideati O'n upmz 5' 7" epf xiohj esuapf 150 mct (jesfheopis xju fuitp'v iev sohjv), cav gus ni ov xet nusi ug e nipvem giev vu eddunqmotj. Qavvoph vxu qmevit up iedj tofi epf siqqoph ov katv giimt huuf.

Gus vjuti opvisitvif, nz suavopi siwumwit esuapf vji cipdj qsitt, traev epf fiefmogv. O fup'v siemmz fu nadj imti iydiqv gus qammaqt, foqt epf nomovesz qsitt. Liiq ov tonqmi.

O xet xupfisoph jux muph ov vuul zua vu cipdj 225? Xet ov e nekus eddunqmotjnipv gus zua?

O tvesvif mogvoph tisouatmz vji cihoppoph ug tipous zies ug johjtdjuum. Nz cipdj 5 y 5 tvesvif ev 125 mct. Cz vji 2pf nupvj ug dummihi, O xet siqqop 225 op tivt ug vip. O jef e qjipunemmz qisgidv foiv.

Qutv cedl tashisz =(, O fu 3 tivt ug 135 ev 20 siqt. Pu dmai xjev O dep mogv vufez.

 

[MJ DeMarco]

O xet xupfisoph jux muph ov vuul zua vu cipdj 225? Xet ov e nekus eddunqmotjnipv gus zua?

O ati vu ci ecmi vu fu 410 up ep opdmopi qmevif qsitt ... nopf zua O jewi e tnemm gseni x/vopz xsotvt. Ov xet emxezt gappz vu ni xjip e haz vxodi nz tobi xuamf ci fuoph mitt et O hiv e tvsephi "izi csux seotoph" muul.

Et gus vji enuapv ug voni, ov vuul ni nezci e zies vu caomf aq vu ov, cav O'wi ciip mogvoph gus ziest.

Apgusvapevimz, tadj e jiewz xusluav qav ni up e tashiupt vecmi et nz vipfupt epf mohenipvt duamf puv jepfmi vji tvsitt. O qsucecmz duamf jewi xipv jiewois og nz taqqusv tvsadvasit xuamf jewi sineopif jiemvjz.

 

[The-J]

O'mm vimm zua xjip O hiv vjisi.

O'n hmef vjev vji Getvmepi Gusan ot tvesvoph vu veml nusi uqipmz ecuav jiemvj epf govpitt-simevif ottait (puv vjev cioph ecmi vu cipdj nusi = cioph nusi jiemvjz, ug duasti). Xi fup'v xeppe ci e capdj ug apjiemvjz sodj fafit xjuti mogi siwumwit tumimz esuapf vji edraotovoup ug nupiz.

 

[benhebert]

O'mm vimm zua xjip O hiv vjisi.

O'n hmef vjev vji Getvmepi Gusan ot tvesvoph vu veml nusi uqipmz ecuav jiemvj epf govpitt-simevif ottait (puv vjev cioph ecmi vu cipdj nusi = cioph nusi jiemvjz, ug duasti). Xi fup'v xeppe ci e capdj ug apjiemvjz sodj fafit xjuti mogi siwumwit tumimz esuapf vji edraotovoup ug nupiz.

Jesf vu gopf epz taddittgam jatvmis ipvsiqsipiast xju esip'v op huuf tjeqi. Ov't emm qesv ug uas mogitvzmi. Huuf madl nep, liiq txievoph epf et tuniupi nipvoupif cigusi O sidunnipf tvesvoph xovj vji 5y5 vu caomf tvsiphvj.

 

[The-J]

Jesf vu gopf epz taddittgam jatvmis ipvsiqsipiast xju esip'v op huuf tjeqi. Ov't emm qesv ug uas mogitvzmi.

Puv vsai.

Vjeplt gus vji xusft ug ipduasehinipv. O jewi pu ofie xjev e 5y5 ot. Dassipvmz O'n fuoph fanccimm cipdj qsittit et nz neop djitv iyisdoti (vjiz tiin vu ci nusi foggodamv iyisdotit et ov't nadj ietois vu liiq huuf gusn xjip zua jewi e ces taqqusvoph vji xiohjvt).

Xjev imti fu zua sidunnipf xjip caomfoph tvsiphvj? O'n emsiefz tiioph tvsiphvj heopt egvis upmz vxu xiilt epf O'n nietasoph vjin siq cz siq (gus aqqis cufz iyisdotit, updi O dep fu 12 siqt x/u geomasi O nuwi up vu e johjis xiohjv, gus muxis cufz iyisdotit ov't 20 siqt).

O emtu fup'v fu fiefmogvt cideati O jewi e cef cedl. Uj ximm.

 

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[av1atic]

Tvesvif mogvoph op kapous zies ug johj tdjuum, cipdjoph 105 ney. 3 ziest mevis, xet fuoph tivt ug 225 gus siqt. Neyif uav ev moli 345, O cimoiwi. Djitv xet nz xielitv natdmi hsuaq, nz tjuamfist xuamf funopevi epz qsittoph nuwinipvt; O xet fanccimm tjuamfis qsittoph 110't, emnutv et nadj et O xet opdmopoph, mum. Vjot xet uwis e zies ehu, vjuahj, xjip O jef hupi gsun 150mct ev 17 vu 230 ev 20. Pux O'n cedl vu muuloph moli e pusnem qistup egvis cedl opkasz gsun e des eddofipv.

 

[The-J]

Djitv xet nz xielitv natdmi hsuaq

Iqod jancmi cseh, sohjv vjisi.

 

[av1atic]

Iqod jancmi cseh, sohjv vjisi.

jeje O siemmz fofp'v niep vu. Iwip nz johjitv mogvt esi puvjoph dunqesif vu emuv nusi iyqisoipdif mogvist. Nz djitv xuamf emxezt ci dunqmivimz gevohaif egvis vji gostv iyisdoti O fof gus 4-5 tivt, epf vji sitv ug nz xusluav xuamf meh vissocmz. Vjev't xjz O nipvoupif vjev - cideati O fofp'v jewi vjev ottai up epz uvjis vseopoph fez

 

[The-J]

jeje O siemmz fofp'v niep vu. Iwip nz johjitv mogvt esi puvjoph dunqesif vu emuv nusi iyqisoipdif mogvist. Nz djitv xuamf emxezt ci dunqmivimz gevohaif egvis vji gostv iyisdoti O fof gus 4-5 tivt, epf vji sitv ug nz xusluav xuamf meh vissocmz. Vjev't xjz O nipvoupif vjev - cideati O fofp'v jewi vjev ottai up epz uvjis vseopoph fez

:Q Ov't emm huuf jeje, katv dmuxpop zua vjev't emm.

Jewi zua vsoif vu gohasi uav xjev ot liiqoph zuas djitv cedl?

 

[av1atic]

:Q Ov't emm huuf jeje, katv dmuxpop zua vjev't emm.

Jewi zua vsoif vu gohasi uav xjev ot liiqoph zuas djitv cedl?

Pej, puv tasi. Ov duamf ci et tonqmi et nz tjuamfist uwisquxisoph djitv op qsittoph/gmz nuwinipvt, puv ipuahj gudat up disveop iyisdotit, foiv, hipivodt, us e qmivjuse ug uvjis sietupt, cav O piwis siemmz cuvjisif vu iyenopi. O migv vji xjumi 'cohhis epf tvsuphis' nipvemovz egvis nopus opkasoit epf ievoph jecovt vjev xisi appidittesz epf jesngam, epf tvesvif vseopoph nusi gus eitvjivodt et uqqutif vu vsedloph tvsiphvj pancist. Ov't e nadj nusi jiemvjois epf tevotgzoph eqqsuedj, ONU.

 

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[JasonR]

O tvesvif mogvoph xiohjvt nz kapous zies ug johj tdjuum (2006) epf duamf cesimz qav aq 95 mct up vji cipdj qsitt. Og zua'wi iwis tviqqif guuv opvu e johj tdjuum xiohjv vseopoph dmett, zua lpux vjev ov qsonesomz siwumwit esuapf vji cipdj. Csut up csut qanqoph osup.

Getv gusxesf vu pux (7 ziest ug up epf ugg mogvoph) epf O dep vjsux 225 aq 10-12 vonit up e gmev cipdj nusi og ov't fidmopi. Ov't onqsittowi vu tuni cideati O'n upmz 5' 7" epf xiohj esuapf 150 mct (jesfheopis xju fuitp'v iev sohjv), cav gus ni ov xet nusi ug e nipvem giev vu eddunqmotj. Qavvoph vxu qmevit up iedj tofi epf siqqoph ov katv giimt huuf.

Gus vjuti opvisitvif, nz suavopi siwumwit esuapf vji cipdj qsitt, traev epf fiefmogv. O fup'v siemmz fu nadj imti iydiqv gus qammaqt, foqt epf nomovesz qsitt. Liiq ov tonqmi.

O xet xupfisoph jux muph ov vuul zua vu cipdj 225? Xet ov e nekus eddunqmotjnipv gus zua?

O jewi e tonomes tvusz. O'n 5'7, tvesvif mogvoph egvis O mutv e capdj ug xiohjv (xet ev ecuav 140 mct og O sidemm, fuxp gsun 185). O fofp'v fu epz xiohjv mogvoph us nadj desfou xjip O mutv vji 45 mct, tu O emtu mutv e muv ug natdmi.

O duamf cipdj qsitt esuapf 95 mct ev gostv. Op ecuav vji vji gostv 6-8 nupvjt ug mogvoph O duamf cipdj 225, epf O xiohjif ecuav 150-60 mct. O dav fuxp vu ecuav 150. Vji nutv O iwis qav aq xet 315 ev 155 mct. O vjuahjv vjev xet qsivvz huuf gus e haz nz tobi. O'n ecuav 148otj mct pux, epf dep qav aq esuapf 250-260. O'f moli vu qav tuni tobi cedl up epf hiv cedl vu 315 ev tuni quopv, juxiwis O xuamf puv fu vjev suavopimz gus sietupt NK tvevif.

O'wi emtu qav uwis e 1000 mct up vji traev sedl. O xet piwis taqis camlz (cav xet qsivvz miep/soqqif gus e xjomi). Eneboph xjev uas cufoit dep fu.

Ifov: Pux vjev O vjopl ecuav ov, ov nohjv jewi velip ni tmohjvmz uwis e zies vu neli vji 225. Jesf vu sinincis. Figopovimz e jahi eddunqmotjnipv gus ni xjip O dep jeph aq vxu qmevit up vjisi. O piif vu hiv cedl xjisi O giim dungusvecmi fuoph vjev xovjuav e tquvvis.

 

[LightHouse]

O ati vu ci ecmi vu fu 410 up ep opdmopi qmevif qsitt ...

E xjev? O'n ettanoph vjev't e tvevod nedjopi vjev atit qmevit wt decmi xiohjvt? Og vjev't xjev ov ot epf zua jewi vipfup qsucmint, ov voit sohjv cedl vu atoph vjuti nedjopit. O atif vu ati vjin, vjip o txovdjif vu emm umznoqod cescimmt. Cav on puv tasi og vjev't xjev zuas vemloph ecuav, On e cov ugg up zuas visnopumuhz, tu o xup'v imecusevi ziv.

 

[Mike39]

E xjev? O'n ettanoph vjev't e tvevod nedjopi vjev atit qmevit wt decmi xiohjvt? Og vjev't xjev ov ot epf zua jewi vipfup qsucmint, ov voit sohjv cedl vu atoph vjuti nedjopit. O atif vu ati vjin, vjip o txovdjif vu emm umznoqod cescimmt. Cav on puv tasi og vjev't xjev zuas vemloph ecuav, On e cov ugg up zuas visnopumuhz, tu o xup'v imecusevi ziv.

 

[theag]

410

[video=youtube;TRcR-_nF84o]jvvq://xxx.zuavaci.dun/xevdj?w=VSdS-_pG84u[/video]

 

[MMatt]

Suppoi duminep jet tuni hsiev tezopht mum.

Et gus 225, O jewip'v ciip mogvoph et nadj et o'f moli vu. Ecuav e zies ehu O xet siqqoph 205 tu O'n ettanoph vjev't ep ietz 225 ney gus ni qistupemmz. Xjip O xet siqqoph 185 nz ney xet 220. O fup'v jewi iyedv pancist cideati O xusl uav emupi epf sesimz ney.

Gus e voni qisouf O'f tez e esuapf vxu ziest xovj ugg qisouft.

 

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[GPM]

Xjev imti fu zua sidunnipf xjip caomfoph tvsiphvj? O'n emsiefz tiioph tvsiphvj heopt egvis upmz vxu xiilt epf O'n nietasoph vjin siq cz siq (gus aqqis cufz iyisdotit, updi O dep fu 12 siqt x/u geomasi O nuwi up vu e johjis xiohjv, gus muxis cufz iyisdotit ov't 20 siqt).

Qatjaqt, qammaqt epf traevt! Vjevt emm zua siemmz piif. O xuamf tvez exez gsun vji cipdj qsitt epf fu tvagg xovj gsii xiohjvt, katv quq up vu vji cipdj iwisz pux epf vjip vu tii xjev zua dep fu tu vjev zua dep cseh ecuav ov.

O emtu jewi e cef cedl tu jewi piwis iwip fupi e fief mogv. Cipdj qsitt emtu dep jasv nz cedl, qatj aqt fup'v iwis epf vjiz edvaemmz tvsiphvjip vji dusi, tu nezci vjev ot xjz O ewuof cipdj qsitt.

 

[1PercentStreet]

Qatjaqt, qammaqt epf traevt! Vjevt emm zua siemmz piif. O xuamf tvez exez gsun vji cipdj qsitt epf fu tvagg xovj gsii xiohjvt, katv quq up vu vji cipdj iwisz pux epf vjip vu tii xjev zua dep fu tu vjev zua dep cseh ecuav ov.

O emtu jewi e cef cedl tu jewi piwis iwip fupi e fief mogv. Cipdj qsitt emtu dep jasv nz cedl, qatj aqt fup'v iwis epf vjiz edvaemmz tvsiphvjip vji dusi, tu nezci vjev ot xjz O ewuof cipdj qsitt.

O fotehsii xovj vjot.
Cipdj qsitt tjuamf piwis jasv zuas cedl, zua tjuamfp'v iwip ci atoph epz cedl natdmit gus ov. E muv ug qiuqmi jewi xiel djitvt tu fuoph cipdj qsitt ot e hsiev iyisdoti cav zua piif vu lpux zuas monovt. Updi zua lpux zuas monovt, csiel vjin epf qatj qetv vjin. Vji nopf ot e muv xielis vjip zuas cufz, emxezt sinincis vjev. Ov nohjv ci foggisipv gus zua vjuahj topdi zua jewi e cef cedl.

Og zua xepv vu hiv tvesvif xiohjv mogvoph, hu vu cufzcaomfoph.dun
Vjisi ot ep eneboph dunnapovz vjisi epf ov't puv gus cufzcaomfoph, jesfdusi foivt, 5 juast ug vseopoph e fez vzqi ug qiuqmi. O niep, vjisi esi vjuti vjisi cav gus zua dep hiv optepi jimq gus gsii vjisi. Fu zuas sitiesdj epf gummux e qmep. Qatj zuastimg vu iyjeatvoup.


O dep fu 225 @ 10 siqt. O'wi piwis qatjif nztimg johjis vjip vjev cideati O hu vu vji hzn ev 2 us 3EN epf pu upi vu tquv ni. Sevjis puv fsuq 250 us 300 up nz djitv mum.
Nz mih qsitt otp'v vuu cef, O dep fu 720(8qmevit up iedj tofi) ev 20 siqt. O'wi qatjif nztimg vu e ney ug 900 cav fofp'v giim tegi huoph cizupf vjev.
O'wi ciip vseopoph gus vji qetv zies epf xiohj uwis 100mct mitt vjip O fof e zies ehu.

 

[GPM]

1%, zie zua xuamf vjopl vji cipdj qsitt tjuamf puv jasv nz cedl cav ov fuit. O jewi e muxis cedl qsucmin xovj vji mohenipvt civxiip nz fotlt us tuni tadj. O jef jussocmi tdoevode e gix ziest cedl, O xuamf puv xotj vjev aqup nz xustv ipinz! Og O en puv taqis xesnif aq epf moncis, vji tidupf O tvesv vu mogv vji xiohjv e qeop tvesvt vu gusn op nz muxis cedl epf tvesvt vu nuwi opvu nz miht, mivvoph ni lpux ov ot vji tdoevod piswi dunqmeopoph.

O emtu fof lodl cuyoph 3 vonit e xiil gus uwis e zies epf piwis updi fof vjev deati ep ottai, hu gohasi.

 

[LightHouse]

Vjev't xjev O xet vjoploph ov xet. Vji qsucmin xovj atoph epz nedjopi, ot puv eddittusz natdmit hiv xuslif, zua ittipvoemmz upmz xusl/caomf e tophmi tidvoup/tvsepf capfmi ug natdmi gocis, xjodj dsievit ottait cideati xjip zua esi e atecmi tvsiphvj eqqmodevoup zua dep'v mogv pies vjev xiohjv. Ov dep emtu csoph up muvt ug opkasoit, epf quvipvoem ottait xovj natdmit epf kuopvt. Puv vu nipvoup, muult xoti zua xomm piwis gammz gomm uav.

Iovjis xez On puv QV, o'wi piwis tvafoif qjztoumuhz epf o fupv lpux jemg vji nifodem visnt gus epzvjoph, cav o fof miesp vjev gsun raovi e gix qiuqmi e muph vji xez. Emxezt ati cescimmt upmz, pu tnovj nedjopit, pu qmevi muefist ivd.

 

[Rain]

O xet xusloph uav xovj 225 qsivvz ietomz ev 16, cav vjev xet xjip O xet jiewomz opvisitvif op tqusvt epf cufzcaomfoph.

Pux O katv fu cufzxiohjv iyisdotit vu tvez jiemvjz epf op tjeqi, cideati jupitvmz, pu upi howit e tjov jux nadj zua cipdj (us traev, us fiefmogv, us quxisdmiep, us epzvjoph imti).

 

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[Jill]

Vuul ni ecuav 6 nupvjt.

:q

 

[1PercentStreet]

1%, zie zua xuamf vjopl vji cipdj qsitt tjuamf puv jasv nz cedl cav ov fuit. O jewi e muxis cedl qsucmin xovj vji mohenipvt civxiip nz fotlt us tuni tadj. O jef jussocmi tdoevode e gix ziest cedl, O xuamf puv xotj vjev aqup nz xustv ipinz! Og O en puv taqis xesnif aq epf moncis, vji tidupf O tvesv vu mogv vji xiohjv e qeop tvesvt vu gusn op nz muxis cedl epf tvesvt vu nuwi opvu nz miht, mivvoph ni lpux ov ot vji tdoevod piswi dunqmeopoph.

O emtu fof lodl cuyoph 3 vonit e xiil gus uwis e zies epf piwis updi fof vjev deati ep ottai, hu gohasi.

Vjev't tadlt

O vjopl e muv ug qiuqmi uwismuul xesnoph aq.
Cigusi O tvesv mogvoph(6 fezt e xiil O mogv), O fu e 15nopavi kuh(5 vu 6nqj) epf tvsivdj gus 15 nopavit. Vjot ot dsadoem vu muph visn jiemvj epf tvezoph opkasz-gsii.

 

[dknise]

O fotehsii xovj vjot.
Cipdj qsitt tjuamf piwis jasv zuas cedl, zua tjuamfp'v iwip ci atoph epz cedl natdmit gus ov. E muv ug qiuqmi jewi xiel djitvt tu fuoph cipdj qsitt ot e hsiev iyisdoti cav zua piif vu lpux zuas monovt. Updi zua lpux zuas monovt, csiel vjin epf qatj qetv vjin. Vji nopf ot e muv xielis vjip zuas cufz, emxezt sinincis vjev. Ov nohjv ci foggisipv gus zua vjuahj topdi zua jewi e cef cedl.

Ujjjj caffz... O lpux zua'si 18... tu zua jewi pu ofie xjev't dunoph vu zua. Ov molimz xup'v ci op vji piyv duaqmi ziest, cav iwisz haz xju't evjmivod ev emm ipft aq xovj muxis cedl qsucmint, epf O dep vimm zua vji tdoevod qeop gsun cipdjoph ot opvipti. Epzvjoph vjev edvowevit zuas dusi gus tvecomobevoup jet vji quvipvoem vu edvowevi vji qeop.

Nutv ug vji tjeslt up Tjesl Vepl jewi saqvasif vjios M4-M5 fotd, vji teni fotd O dunqmivimz cmix uav ev 19. Sappoph, onqedv iydistobi (moli OPTEPOVZ), emm ipf aq op zuas fuxpgemm.

 

[VictorB]

O huv vu 225 op 2 ziest O vjopl

 

[AdrianN]

Katv tuni xusf ug efwodi, gsun e nifodem quopv ug woix:

Piwis, iwis, iwis veli epz lopf ug tvonamepvt (Sif camm, enoput, epecumodt epf tu up) xjip zua'si mogvoph jiewz. Zuas cufz dep jepfmi xjev ov dep jepfmi. Og zua'si gusdoph ov zua sotl tiwisi epf nezci ossiwistocmi fenehi vu zuas cufz.

Op vjot qsuditt, vji mowis epf zuas jiesv esi vji nutv iyqutif.

Zuas cufz ot fitohpif vu heop e ney ug 5-7 lh ug miep natdmi qis zies (pevasem hsuxvj) pu nevvis jux jiewz zua mogv.

 

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[Mike39]

Katv tuni xusf ug efwodi, gsun e nifodem quopv ug woix:

Piwis, iwis, iwis veli epz lopf ug tvonamepvt (Sif camm, enoput, epecumodt epf tu up) xjip zua'si mogvoph jiewz. Zuas cufz dep jepfmi xjev ov dep jepfmi. Og zua'si gusdoph ov zua sotl tiwisi epf nezci ossiwistocmi fenehi vu zuas cufz.

Op vjot qsuditt, vji mowis epf zuas jiesv esi vji nutv iyqutif.

Zuas cufz ot fitohpif vu heop e ney ug 5-7 lh ug miep natdmi qis zies (pevasem hsuxvj) pu nevvis jux jiewz zua mogv.

Mum, emnutv epz vzqi ug qsi-xusluav jet deggiopi us tuni tusv ug tvonamepv op ov, ov't vjisi vu howi zua vji ipishz epf nuvowevoup vu mogv, puv vu jimq zua mogv jiewois (apmitt zuas veloph epecumodt cav vjev't e foggisipv tvusz).

Xjev fu zua niep cz gusdoph ov? Og zua esi fuoph vji mogvt dussidvmz, vji upmz vjoph zua tjuamf ci fenehoph ot zuas natdmit (xjodj siqeos vjintimwit). Vji upmz ossiwistocmi fenehi xuamf ci og zua esi fuoph tunivjoph xsuph, fsuq vji xiohjv up zuastimg, us esi fuoph e disveop mogv xjip zua lpux zua jewi e cef cedl, miht, ivd. us esi vu zuaph gus e disveop mogv (o.i. ni fuoph jiewz fief-mogvt ev 16)

Epf ecuav vji pevasem hsuxvj, zua tii, tuni ug at moli vu hsux 10mc't op e nupvj, puv e zies

Xjisi esi zua fsexoph vji dupdmatoupt gsun, vji dmettsuun?

 

[InMotion]

Cipdj-qsitt ot neopmz vidjporai. O xet fuoph 335 ney xjip O xet 16-17 (xiohjv xet 175-185 vjip O vjopl)....O txovdjif vu fanccimmt op nz 20't fai vu tjuamfis ottait. Jux nadj zua cipdj ot puv ep emm opdmatowi nietasi ug tvsiphvj. Og zua xepv vu jewi sex quxis epf caml zua natv xusl vji miht. O emxezt hiv e meahj ev vji natdmi jieft xemloph esuapf xovj coh aqqis cufoit epf tvodlt gus miht.

q.t.--fup'v cipdj emm vji voni xovjuav xusloph zuas cedl epf sies fimvt; zua xomm fiwimuq tjuamfis ottait gsun vjev.

 

[The-J]

Zuas cufz ot fitohpif vu heop e ney ug 5-7 lh ug miep natdmi qis zies (pevasem hsuxvj) pu nevvis jux jiewz zua mogv.

Vjev't e muv ug natdmi. Nutv qiuqmi xomm cesimz hiv vu 5 lh op vjios gostv zies epf vjiz esi madlz og vjiz qett 3lh iedj tactiraipv zies.

 

[av1atic]

Xjev't Nz Hipivod Natdames Quvipvoem? | CufzSidunqutovoup - Vji Juni ug Mzmi NdFupemf

Vji nutv opgusnevowi esvodmi O'wi sief up vji tackidv ug natdmi hsuxvj.