The following warnings occurred:
Warning [2] Undefined array key "lockoutexpiry" - Line: 94 - File: global.php PHP 8.2.16 (Linux)
File Line Function
/global.php 94 errorHandler->error
/showthread.php 28 require_once
Warning [2] Undefined array key "lockoutexpiry" - Line: 568 - File: global.php PHP 8.2.16 (Linux)
File Line Function
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/showthread.php 28 require_once
Warning [2] Undefined variable $can_access_moderationqueue - Line: 744 - File: global.php PHP 8.2.16 (Linux)
File Line Function
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Warning [2] Undefined array key "avatartype" - Line: 884 - File: global.php PHP 8.2.16 (Linux)
File Line Function
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/showthread.php 28 require_once
Warning [2] Undefined array key "avatartype" - Line: 884 - File: global.php PHP 8.2.16 (Linux)
File Line Function
/global.php 884 errorHandler->error
/showthread.php 28 require_once
Warning [2] Undefined variable $awaitingusers - Line: 34 - File: global.php(951) : eval()'d code PHP 8.2.16 (Linux)
File Line Function
/global.php(951) : eval()'d code 34 errorHandler->error
/global.php 951 eval
/showthread.php 28 require_once
Warning [2] Undefined array key "style" - Line: 1016 - File: global.php PHP 8.2.16 (Linux)
File Line Function
/global.php 1016 errorHandler->error
/showthread.php 28 require_once
Warning [2] Undefined property: MyLanguage::$lang_select_default - Line: 5196 - File: inc/functions.php PHP 8.2.16 (Linux)
File Line Function
/inc/functions.php 5196 errorHandler->error
/global.php 1016 build_theme_select
/showthread.php 28 require_once
Warning [2] Undefined array key "additionalgroups" - Line: 7360 - File: inc/functions.php PHP 8.2.16 (Linux)
File Line Function
/inc/functions.php 7360 errorHandler->error
/inc/functions.php 5216 is_member
/global.php 1016 build_theme_select
/showthread.php 28 require_once
Warning [2] Undefined array key "mybb" - Line: 1997 - File: inc/functions.php PHP 8.2.16 (Linux)
File Line Function
/inc/functions.php 1997 errorHandler->error
/inc/functions_indicators.php 41 my_set_array_cookie
/showthread.php 669 mark_thread_read
Warning [2] Undefined property: MyLanguage::$ratings_update_error - Line: 5 - File: showthread.php(772) : eval()'d code PHP 8.2.16 (Linux)
File Line Function
/showthread.php(772) : eval()'d code 5 errorHandler->error
/showthread.php 772 eval
Warning [2] Undefined variable $postsdone - Line: 905 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 905 errorHandler->error
Warning [2] Undefined array key 34820 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34822 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34823 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34824 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34825 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34829 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34830 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34832 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34833 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34834 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34835 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34836 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34837 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34838 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34839 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34840 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34844 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34852 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34856 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34857 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34859 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34860 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34862 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34863 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34864 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34867 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34870 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34871 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34872 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34876 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34877 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34879 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34884 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34888 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34890 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34891 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34892 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34898 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34899 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34901 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34903 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 34944 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35006 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35014 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35015 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35028 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35035 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35036 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35039 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35103 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 35106 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 41425 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 41427 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 41491 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 41496 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42806 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42807 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42811 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42812 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42813 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42814 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42817 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42818 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42879 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
Warning [2] Undefined array key 42882 - Line: 911 - File: showthread.php PHP 8.2.16 (Linux)
File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
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File Line Function
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
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File Line Function
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
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File Line Function
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File Line Function
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File Line Function
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File Line Function
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File Line Function
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File Line Function
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File Line Function
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File Line Function
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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File Line Function
/showthread.php 911 errorHandler->error
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WLPH WORKOUT
#1
IM A SHARE WITH YOU MY CURRENT PLAN

[spoiler]MONDAY-PUSH|TUESDAY-REST|WENESDAY-PULL|THURSDAY-REST|FRIDAY-SPEED|SATURDAY/SUNDAY-REST

PUSH 3x5
a form of bench press (suggest low decline BB)
a form of shoulder press (suggest BB push press)
a form of squat
accessory movements a form of triceps (3x8)
+ form of abdominal work (suggest BB decline push crunch)

PULL 3x5
a form of pullup/pulldown (suggest neutral grip chins)
a form of row (suggest high elbow bench pulls)
a form of deadlift
accessory movements biceps curl (3x8), GHR (3x8)
+ form of oblique work (suggest DB side bend)
Bench Press (Calc 90%1RM-172lbs 3x5 65lbs DB 145lbs BB)
Set 1 65% 100 lbs x 5 70% 110 lbs x 3 75% 115 lbs x 5 40% 60 lbs x 5
Set 2 75% 115 lbs x 5 80% 125 lbs x 3 85% 130 lbs x 3 50% 75 lbs x 5
Set 3 85% 130 lbs x 5+ 90% 140 lbs x 3+ 95% 145 lbs x 1+ 60% 95 lbs x 5
Squats (Calc 90%1RM 262lbs 3x5 225lbs)
Set 1 65% 155 lbs x 5 70% 165 lbs x 3 75% 175 lbs x 5 40% 95 lbs x 5
Set 2 75% 175 lbs x 5 80% 190 lbs x 3 85% 200 lbs x 3 50% 120 lbs x 5
Set 3 85% 200 lbs x 5+ 90% 210 lbs x 3+ 95% 225 lbs x 1+ 60% 140 lbs x 5
Deadlifts (Calc 90%1RM 317lbs 2x5 255lbs)
Set 1 65% 185 lbs x 5 70% 200 lbs x 3 75% 215 lbs x 5 40% 115 lbs x 5
Set 2 75% 215 lbs x 5 80% 230 lbs x 3 85% 240 lbs x 3 50% 140 lbs x 5
Set 3 85% 240 lbs x 5+ 90% 255 lbs x 3+ 95% 270 lbs x 1+ 60% 170 lbs x 5
Overhead Press (Calc 90%1RM 124 3x5 105lbs)
Set 1 65% 75 lbs x 5 70% 80 lbs x 3 75% 85 lbs x 5 40% 45 lbs x 5
Set 2 75% 85 lbs x 5 80% 90 lbs x 3 85% 95 lbs x 3 50% 55 lbs x 5
Set 3 85% 95 lbs x 5+ 90% 100 lbs x 3+ 95% 105 lbs x 1+ 60% 65 lbs x 5
calculated for 5/3/1 Wendler with strstd.com

SPEED DAY
-----------------------------------------------

HIIT/PLYO/Sprint work - AM
WARM UP

tuck jumps 2x10
squat jumps 2x10

PLYO

20lb Sandbag
slams 3x5
side throws 3x5
overback toss 3x5
clap pushups 3x5

Two legged Hops 3x20mtr shuttles
split squat jump 3x10
Single Leg Hop 3x20mtr shuttle each leg.

SPRINT WORK

A.Bounding 3x20mtr

40mtr shuttle jogging start 75% intensity
40mtr shuttle walking start 75% intensity
40mtr shuttle standing start 75% intensity
40mtr shuttle jogging start 90% intensity
40mtr shuttle walking start 90% intensity
40mtr shuttle standing start 90% intensity
40mtr shuttle standing start 100% x3

or

B. Hills
Action|Intensity|Part
Jog....60%.......Flat
Sprint.95% ......Up Hill
Walk...20%.......Down Hill
Jog....50%.......Flat
Sprint.85% ......Up Hill
Walk...20%.......Down Hill
4x4 approx 20min
5min warm down jog

SPEED DAY Weights - PM

Pick one of the olympic lifts (C&J or Snatch).

warmup/technique work 3x5 reps @ 65% 1 rm, in this order.

Snatch Not yet Calc

Overhead Squat
Quick Drop
Hang Snatch

C&J Not yet Calc

High Pull
Hang Clean
Split Jerk

Rest Day

2-4min dynamic stretching
15-30min light cardio 60-70% intensity
15-20min of static stretching each rest day[/spoiler]

[spoiler]Dietary Info
190lbs Weight Loss Primary concern
2200 Workoutday..........|Protein=215g
2000 Rest................|Carbs=144g
25/40/35.Carb/Pro/Fat....|Fat=83g

BMR calculation for men
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.76 x age in years )
Light exercise (1–3 days per week) Daily calories needed = BMR x 1.375

EXAMPLE DAILY CALORIE REQUIREMENTS
190lb 5'9"
Maintenance 2728 calories
Weight Loss 2319 calories

For Meal suggestion and Diet generator visit Swole.me[/spoiler]
[Image: AJ9Mc.png][Image: AJ9Mc.png]
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