perkilators

               MARSHIRO’S FOLLOW FOREVER 2014

[A] Almightyone Arukemeia [BBentous [C] Crookedexpectations [D] D-delusions Desolatie [F] Faallacies F0rsakened [H] Hu-xi [I] Isntoolate Izuhira [K] Kuronanashi [MMagicalseifuku Mugenchi [N] Namida-no-nai-sekai N-eko Nephilium Nniy Noroiko Norunir [O] Oarou [P] Perkills [R] Reizuki Rii-nyu Riinei Rinsyo ❤ [S] Saisho Shi-no-monogatari S-hirow [T] Thediaryofwho Tsuishi Tsume-tai Twistedbaka [U] Ultraviolet-screams [V] Vallenceford [w] Whitenes-s [Y] Yamaken-chi Yannase Yasashiki Yumetsugu 

My first follow forever I’ve been meaning to make one for a while but I just didn’t have the time. I want to thank you all for making my tumblr experience interesting and fun. I’ve met some wonderful people on here whom I will cherish. I also want to thank my followers for sticking with me all this time and I welcome my new followers also! I know this list will continue to grow in the future but for now these blogs are the ones that mean so much to me! My blogroll is filled with many other wonderful blogs so please do check them out. This was all made in after effects, I hope you all like it. P.s I stalk your blogs on a regular basis jks <3  ^ ^ 

Edit: Apologies to everyone whose name was written wrong. Due limited time Kevin rushed it a little bit, but I fixed everything so hopefully no mistakes anymore. (This is Cha btw. Kevin has no internet at home, so I did it for you guys.) 

05/03/2015

Warmup: 10 min run on treadmill as per

Killer LEGS/GLUTES workout - 
4x15 Squats 12kg dumbells
4x30 bulgarian split squats 12kg dumbells
4x15 sumo squats 6kg on bench
4x24 reverse lunge knee ups on bench
4x30 jump lunges
4x15 dumbell squat walks 6kg
4x15 squat jumps
4x24 walking lunges 12kg
4x24 cable kick backs 11.25kg
4x30 single leg calf raises
4x24 cable hip abductors 8kg
4x15 squat press 51kg
4x30 donkey kicks
3x24 hydrants
3x20 flutter kicks
4x15 hip bridges
4x10 box jumps (including one where I went over the bench and almost flew headfirst into the mirror…ooppps…)

LISS today: 30 mins 10.0 incline 6.8kph walk

Have a lovely and productive day! <3