And you probably have a few other questions. You’ll be endlessly sore, and get weaker instead of stronger. Those who frequently strength train may be able to leg press well over 100 pounds, whereas others may be challenged by pressing the machine alone. It will have excellent benefits for the shape, tone and strength of the thighs and glutes. That is, not going down low enough. Terms of Use You should be sure to allow the sled to come low enough for your knees to be bent at a 90° angle. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Muscles Worked: Calves. Once you get to leg pressing your body weight, slow down the rate of weight increase to about 5% each time you find you can do 22 reps or more. I only leg press 1.8x more than I squat but I know people that squat much less than me but leg press much more. In fact, equivalent to about 130 lbs if the movement were vertical. The Leg Press is a fabulous machine for toning your legs … While the machine will work your entire lower body, you can tweak your foot placement to target certain muscles, Becourtney says. Try these at home or in the gym during your next leg workout. and Some leg press machines are horizontal and utilize a weight stack. Copyright © I hope you find this site to be interesting and helpful. This means that the weight you push will not be as difficult as it would if the movement were vertical. Keeping your weight in your right heel, push out of heel to stand up and immediately step into a reverse lunge with right leg in the back. Most people can lift more weight using a leg press, which can help lifters progressively overload a movement a lot quicker. If you haven’t done any lifting before, Marsland recommends learning the technique with a training bar that weighs 22 pounds. I would suggest increasing in small increments however. Then, once this weight and rep range starts to feel comfortable, you can increase your weight gradually, adding small increments of weight each set or workout, depending on your comfort level. Here are the exercises that we will be doing for this gym leg workout: 1. Some people will cheat on the leg press in order to deceive themselves by using more weight that they really should. This being said, the mass building potential of leg presses requires that you train with sufficient volume and intensity to produce muscular gains. Of course, your individual situation may change things a little bit. The benefits of leg press are that your back is out of action, you can safely lower the weights… It is always wiser to start out light and work your way up, even if you are confident you can use a lot of weight. While no exercise is truly an adequate substitute for squats, the leg press is one powerful lower body compound exercise with many variations to target different areas of the thigh muscles. The seated leg press works the gluteus maximus, quadriceps and hamstrings, otherwise known as the butt, legs and thighs. This exercise has an average weight of 250 lb, a best weight of 660 lb, and has been logged 33 times in the last year. Body Weight Matters Admittedly, these weights are very light, and most people will be able to do far more weight, but we’re talking about beginners who need to master the movement before they go heavier. Generally, the amount of weight you're pressing should be inversely related to the amount of sets you perform, according to the American Council on Exercise (ACE). Shoulder Training Fundamentals. Squats. This is ok, but it’s better for beginners to start out with higher reps before going heavier to allow their bodies to get used to the exercise and the strain it puts on their muscles. If you're looking to build your upper-leg strength, here are four leg machines (and beginner-friendly exercises) to try. Twice The Workout With Half The Weights… Another great benefit to this leg press variation is that you won’t have to be a weight plate hog at the gym. Whether you're looking to save your back from barbell-induced discomfort or just want to try some new exercise equipment, the leg press is a great tool that you can most likely find at your gym. It should not be Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. ", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The squat is considered by many the king of exercises because it works almost your entire body and will develop your lower body, in particular, to tremendous levels. Research shows the leg press is one of the absolute best exercises to zero-in on the vastus medialis (inner quad) of the lower quadriceps. On the other hand, if you prefer to do your squats first when your legs are freshest, the leg press will be a good way to fully exhaust the quads, hamstrings and glutes to squeeze every last drop of strength out of them afterwards. Advanced lifters can usually lift up to four or five times their body weight, Becourtney says. The leg press allows you to focus on pushing maximum amounts of weight, and really feeling the pump in your legs, without having to worry much about balance or technique. The leg press can lift more weight. This exercise is so effective that many advanced bodybuilders do it instead of squats. But for most people this is the wrong approach, and there is no need to slow yourself down with extra math. Strict technique on all exercises. During the deadlift, you want to cue ‘pushing the floor away’ off the ground. What's The Best Way To Do 1000 Squats In A Day? She completed her undergrad education at New York University in 2018. CHEST + Triceps — Back+ Biceps — Legs + Shoulders. The leg press offers coaches and athletes an opportunity to increase leg size, general strength, and address any muscular imbalances. And the really strong dudes are using 20 or more plates. Lightly grasp any available handles to stabilize your upper extremity. At the top of the movement is your power zone, and you are far stronger as your legs extend. Anytime you pushing over your head you’re working shoulders. One of the most popular lower body workout machines is the leg press. I do 3 sets of 8 and really struggle to do the last 2 or 3 of each set. Beginner Basics. Thanks for visiting Cardiosmash.com! While seated on in the press, choose a weight that will not be too hard for you to press up to 3 or 5 times and then add 30 or 40 pounds to it. It is considered a beginner's machine by the American Council on Exercise. But the way you program your sets and reps determines whether you focus on muscular size or endurance. Complete all reps on one side before switching legs. eval(ez_write_tag([[336,280],'cardiosmash_com-leader-1','ezslot_5',112,'0','0'])); Bodyweight is a risky basis for starting weights on resistance exercises because it doesn’t take obesity into account. Body weight: A heavy person will press more weight than a light person. One can utilize the leg press to target both the quads and the hamstring muscle, depending on which portion of the foot they push through. Women also typically have more of their total mass in the lower body compared to men, and as a result may find that they can start with a higher percentage of their body weight on the leg press. When I was a 15 year old soccer player, I could leg press a ton of weight (like 400+ lbs) the first time on the machine, but it was foolish for me to go that heavy right away, and I’m lucky I wasn’t injured. October 13, 2019 . And although different leg presses may have you push the weight at varied angles, they generally work the same and entail the same form. As an Amazon Associate we earn from qualifying purchases made via affiliate links on this site. Basic Push Pull Legs Guidelines This is a similar concept to chest training. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward. The seated leg press works the gluteus maximus, quadriceps and hamstrings, otherwise known as the butt, legs and thighs. Just keep increasing the weight each workout until it becomes challenging. Start out with one or two sets of 20 with this and increase by 10-20% per workout as soon as you feel you can do 22+ reps with this weight. While the Fitnessator top pick can lift more weight, the Titan model is still comparable for a significantly cheaper price. Place your feet on the resistance plate, toes pointing forward and adjust your seat and foot position so that the bend in your knees is at approximately 90 degrees with your heels flat. btkkterry Member Posts: 183 Member Posts: 183. in General Health, Fitness and Diet. What will qualify as overtraining will vary depending on a variety of factors such as fitness level, age, experience, body type, which specific exercises you do, amongst others. If you are in relatively good shape, start with about 60-70% of your bodyweight. Bojana Galic is the staff writer for Livestrong.com and is currently finishing her NASM personal training certification. Usually always starting with Barbell Squats or Leg Press. This exercise has an average weight of 250 lb, a best weight of 660 lb, and has been logged 33 times in the last year. But you may want to try higher press, such as 12-15 reps, for exercises like leg press and leg extensions. Applies for – seated leg press machine, commercial leg press machine, vertical leg press machine, seated leg curl, leg extension machine.. ... Leg Press – Seated in the leg press machine, lower the weight towards your body in a controlled manner. BEGINNER WORKOUT - LEGS : LEG PRESS. Learning proper technique becomes critical for a beginner. We all know squats are one of the simplest, yet most effective exercises that you can do. Your buttocks should be supported on the seat and your back pressed firmly against back … Leg press is an essential multi joint exercise fro developing big quadriceps. PROS: “The leg press does allow you to use a great deal of weight while calling upon a lot of muscle mass,” says MF training adviser Jason Ferruggia. But if you're new to this machine, you'll probably want to know what weight to start with and how to use the machine properly. You may increase the intensity (weight) only when you can complete one hundred full range repetitions. More specifically, beginners should start with a weight that's about 50 to 75 percent of their body weight, then build up from there, Becourtney says. Cardiosmash.com participates in a number of affiliate advertising programs designed to earn fees by linking to affiliated sites including Amazon, among others. So for those looking for a quick answer, here is the starting or “default” weight of a leg press machine: The most common leg press machines, such as those made by Star Traq and Gold’s have sleds weighing between 100 lb and 118 lb. Right. General rep recommendation? This is up to you. Share 0. Start Here; ... For best strength and fat loss results, choose a weight that will only allow you to complete 6-8 reps with excellent form and complete 2-3 sets for each one. E.G A 200 lbs beginner lifts about 261 pounds while an elite one lifts 978 pounds. It is a compound exercise that also involves the glutes and, to a lesser extent, the hamstrings and the calves. While the leg press does not work the entire body, it could certainly be considered one of the best exercises you can do for your legs. It is considered a beginner's machine by the American Council on Exercise. If you've never used the machine before, start with about 50 percent of what you imagine you'd be capable of pressing, says Sam Becourtney, physical therapist at Bespoke Treatments in New York City. A 200lbs intermediate lifter will lift about 563 pounds and a 300lbs intermediate lifter will leg press 796 pounds. Fitness level: An elite weight lifter (such as an Olympian) will lift at least four times the weight a beginner can lift. This beginner-friendly free-weight routine is a great place to start. Workouts, healthy recipes, motivation, tips, and advice all right to your inbox!Subscribe to Tone-and-Tighten.com RIGHT HERE and get our FREE “Beginner’s Guide To Weight Loss” ebook! You should always be challenging yourself, either with a higher number of reps or with a greater amount of weight. Weekly Workout Routine: A 200lbs intermediate lifter will lift about 563 pounds and a 300lbs intermediate lifter will leg press 796 pounds. While pushing a 200 lb block of concrete up a 45° hill would be extremely difficult, pushing 200 lb on the leg press would be fairly easy for many adults. As with most types of weight-lifting, there's no single average weight for the leg press. There is, however, a different, and many would say, better way. Kilograms (kg) Pounds (lb) ... Beginner: Stronger than 5% of lifters. Dropping your leg-press numbers in casual conversation is like bragging about how fast you can do the TV Guide crossword puzzle. Use of this web site constitutes acceptance of the LIVESTRONG.COM You should feel a good amount of resistance and pressure, but your movement should still be relatively fluid. Standing Calf Raise. To target your glutes and hamstrings, place your feet higher on the platform. , As with all new forms of lifting, it's best to test a few reps or sets without any weight at all. And, he adds, when used for… 1. Mainly because the weight is light and this reps range is best for muscle growth. ... are particularly hard to target the right muscle do the work if you use too much weight. A perfect method for finding the right weight to lift when doing a leg press doesn't exist. Of course, if you were to use one of these machines, you would be leg pressing 100% of the weight loaded on it. Plant your feet on the platform about hip-width apart, keeping your heels and balls of your feet planted. Most leg press machines are plate-loaded, with a sled that holds the weights, and fixed to a plane of motion that is at a 45° angle. This program is especially great for beginners, because of its simplicity and effectiveness. Though that's generally used in a physical therapy setting. 40% of your body weight is very light and should be very easy for most healthy individuals. Let’s say that you already barbell squat and want to add some leg pressing to your routine, how much weight should you use then? 5 Leg Workouts – A Beginner’s Guide! ... Continue all the way down, keeping the weight on the front of the heel. Barbell Squats 2. You want to increase toward a weight that's challenging but doesn't cause you to break down in form. STARTING POSITION: Sit in the machine, positioning your back and sacrum (tailbone) flat against the machine's backrest. Most guys (and some gals) will have to round up at least 10 x 45 pound plates in order to get enough weight to perform the leg press. American College of Sports Medicine (2009). You know how in the previous post Why Women & Men Should Weight Train Differently, celebrity trainer Holly Perkins said that every time you change an angle or push weight in a different direction, your body develops accordingly? Younger men are typically able to bench press … Beginner Basics. Simply put, the leg press is an ego boost for the beginner … The leg press acts as a good accessory to the deadlift. The technique for the seated leg press is pretty simple, although you could injure yourself if you do it wrong. Leaf Group Ltd. The amount you can press depends on your age, gender and fitness level. Some high-rep sets of leg presses will provide a great warmup for squats and will help you get the most out of this powerful exercise. As you grow more comfortable and experienced with the leg press, you can add more weight to the machine. Then increase the weight anytime you start to overshoot the number of reps you are going for. With the Titan model, you may be getting more weight lifting capacity per dollar than the top pick leg machine. Your buttocks should be supported on the seat and your back pressed firmly against back … Of course, as with any exercise program, it is important to check with your doctor or healthcare provider that you are healthy enough before starting to exercise on a leg press machine. As a beginner, you can train more frequently than intermediates and advanced trainers. The strength of your legs varies depending on your overall fitness, exercise regimen and physiology. Contract (“brace”) your abdominal muscles to stabilize y… However, because your body is positioned below the weight, the incline leg press puts more load on your spine, increasing your risk for injury if you don't use the machine properly. This means that when you take the 45° angle into consideration, the empty leg press machine provides around 55 lbs of resistance, so slightly more than an empty Olympic barbell (45 lbs). Your legs and ankles are not able to support the stresses you are putting on them. Targeted Body parts – Quadriceps (Quads), Hamstrings, Gluteus Maximus (Glutes).. Level – Beginner. While there's no average leg press weight, you can find your own ideal weight, depending on your fitness level. (If this is you, check this out). Place … There’s a few reasons that you will invariably find that you can leg press more weight than you can squat. Remember, you can add weight if it’s too easy, but start light and work your way up. Keeping your weight in your right heel, push out of heel to stand up and immediately step into a reverse lunge with right leg in the back. Get A Trial Of The Weight Loss Program Where Users Average 18 Pounds Lost In 16 weeks Want more? Complete all reps on one side before switching legs. This is a basic linear periodization program for weight training beginners. The leg press is a key exercise for lower body development, and a great choice for beginners, or those who want to bulk up their quads and hamstrings. I do 3 sets of 8 and really struggle to do the last 2 or 3 of each set. Heavy lifting with weight-based exercises like squats and leg presses are the default exercises for shapely, muscular legs.. If you're a beginner and pressing about 50 percent of your body weight, aim for about 10 to 12 reps at the start, Becourtney says. For this reason, it is 1 of 3 lifts used in a Powerlifting competition, the other 2 being the Squat and the Deadlift. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. link to What's The Best Way To Do 1000 Squats In A Day. The leg press is commonly thought of as a machine variation of the barbell back squat. Place your head and back flat against the seat. If you're looking to build muscular endurance (which is especially helpful if you play a sport), you can increase your reps gradually up to 30, according to the ACE. The amount of weight that you will start out with on the leg press will be relative to your age, weight, and current fitness level. For example a young, healthy 150 lb person should be able to start with about 100 lbs or more and quickly progress. There are different ways to look at average leg press weight. This angled leg press is a great option for beginners and experienced weightlifters alike. It further says that for women, the highest leg press they can go is 3.71 times of their body weight and for men, 4.84 times of their body weight. Simply put, the leg press is an ego boost for the beginner lifter. A typical amount of weight used for a leg press is about two times your body weight. Typically, the unloaded leg press machine weighs about 75 lbs. If you use sufficient weight, the leg press will be difficult enough to give you a good workout. Even as a beginner I learned that it’s never too early to add weights to … While you can use a calculator to determine how much you should lift, a basic trial also offers insight into how much weight a beginner should leg press. Today’s world is all about fitness and how to look good. Fitness level: An elite weight lifter (such as an Olympian) will lift at least four times the weight a beginner can lift. A little lower is even ok if it is comfortable on your knees. Press the weight back up to the starting point. There is no balance required, as stabilization is provided by the mechanical sled. Leg Press Homepage Exercise Profile Primary Muscle Group(s): Front Thighs Secondary Muscle Group(s): Hamstrings, Gluteus Maximus (Butt) Exercise Instructions 1. 3 sets, 10-12 reps Basically, all this refers to is weight progression up during your routine for pyramiding. There are a few different types of leg press machines your gym may have. (see quads, hamstrings, glutes and calf exercises) Aim to improve at least one aspect of your workout each week. Below we will discuss in depth the benefits of the leg press… Or, if you're training for hypertrophy (increased muscle size), you can keep your total reps low (at most 6 reps) and increase your weight more quickly. Typically, the unloaded leg press machine weighs about 75 lbs. If you want to focus on the amount of weight you leg press as a metric of your progress, then by all means, include it. First set with a very light weight, and the second set with half the weight used on the first exercise. This means that the weight you use on the leg press is equivalent to about 70% of what it would be on a vertical form of the exercise. Or, progressively dropping the weight from high to low for drop sets. Upper-Leg Machines for Beginners. The incline leg press allows you to add lots of weight, making it a great tool for more advanced exercisers, says Khalfe. Regardless of how much you weigh, if you are new to resistance training you should start out very light. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the With a maximum weight limit of 1,000 pounds, it doesn’t matter how much you can lift – you’ll be all set. The Beginner’s Guide to Weight Training By Cristina Montemayor January 3, 2021 Deciding to seriously go after your fitness goals can seem daunting at first. But you must bend to 90° at the knees or you are robbing yourself of the most challenging portion of the exercise. Overtraining will result in the opposite of what appropriate leg training will. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. full 12 week push,pull,legs program!- build muscle & strength! Beginners are always advised to start with 8 -12 repetitions or reps. ... 66 Comments on “Starting Weight Training With Our Beginner Workout” Comment navigation. The leg press is performed while seated on a leg press machine. Even if your form is perfect, it sounds like you are doing far more weight than your joints can support. ... Leg Press. You may also see a 45-degree leg press, which has you pushing upward at a diagonal angle. To gauge the amount of weight needed to tone and strengthen, try a few repetitions. How much weight are you actually lifting on the leg press? For instance, a recent high school graduate weighing 150 lbs that played soccer or ran cross-country, will probably be able to leg press 200+ lbs or even far more, their first time ever on the leg press. Sort of like the dodo bird of leg equipment, you’ll probably never come across one, but they are out there. However, because your body is positioned below the weight, the incline leg press puts more load on your spine, increasing your risk … Leg Press Homepage Exercise Profile Primary Muscle Group(s): Front Thighs Secondary Muscle Group(s): Hamstrings, Gluteus Maximus (Butt) Exercise Instructions 1. It’s important to be sure to use the full range of motion, with your knees bending to 90°, or else you may be cheating – and lying to yourself about your actual capabilities. First things first. Katie is an ACE-certified personal trainer and group fitness instructor, as well as being certified in functional movement systems. Seated Leg Press. Depending on the machine, this may cause the seat to slide backward or the … Leg presses are an awesome exercise for trainees of all levels! . How many reps for a Beginner? The basic move is to press into the foot plate, using the strength of your thighs. But if you are extremely heavy, you may need to start at a lower percentage like 20-25% of BW. Beginners should start with a weight that's 50 to 75 percent of their total body weight. Perhaps even more so as relative to body weight. There are vertical leg press machines in existence, where the user lays underneath and presses upward. 3 sets at 8–10 reps. Charles Glass’s Beginner Bodybuilding Workout. 1. The leg press is a variation of the squat and an exercise used to target the muscles of the leg. This steel exercise bench includes padded leg rests for ab and dumbbell work. Now that you know my basic structure for a 3-day push-pull-legs routine that I’ve been using for years! If you are already a decent squatter and can handle at least your bodyweight on the barbell squat, you should be able to do far more weight on the leg press, like, 150% of BW or more. I was curious what other beginners leg press I started lifting about a month and a half ago and and I've moved my weight on the leg press from 100 lbs to 125 lbs. This variation of the 3 … This means that when you take the 45° angle into consideration, the empty leg press machine provides around 55 lbs of resistance, so slightly more than an empty Olympic barbell (45 lbs). beginner leg press. The average weight most adult men and women can bench press depends on age, fitness level, and other factors. You have to first warm up for 10 minutes. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Menu. There’s a couple of approaches to combining squats and leg presses. Women can be incredibly strong and, once they’ve mastered the mechanics of the exercise, shouldn’t be scared of pushing big weights on the leg press just like the men. by Jason Stallworth. Then take a rest for 1 minute. diagnosis or treatment. To perform this exercise do the following steps: Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. This is not a lot of weight and most adults will need to add plates even if brand new to the exercise. If any resistance exercise is easy you are not doing it right! Read on to learn more about your ideal leg press weight, how to program your reps and the best foot alignment for your goals. Always take the weight of the machine into consideration and test a few weight-less presses before you start to add plates. What weight should you start with on the leg press? These machines typically offer zero resistance when no weight is engaged. Regularly using the leg press is a great way to improve your leg strength. The seated leg press machine targets your quadriceps and hamstrings. My friends all say that's too low. Privacy Policy A weight is pushed away from the body with the feet. Think leg training and most people’s minds will gravitate toward the squat rack. The Average Leg Press Weight As with most types of weight-lifting, there's no single average weight for the leg press. My friends all say that's too low. Cheating on the leg press is usually done by stopping short on the negative portion of the exercise. She currently works as a corporate wellness and fitness educator and Orangetheory coach in Manhattan. On age, fitness level and strength leg press weight for beginner your bodyweight through your heels and push platform. Up for our newsletter to get the latest adventures, workouts,,., but your movement should still be relatively fluid weight back to the leg press weighs! Exercise bench includes padded leg rests for ab and dumbbell work be all set any other group... Lb person should be sure to allow the sled to come low for! Make sure your leg muscles do a lot quicker and function slightly.... Lower at about 60 lbs of shape and have never worked out before, start very light flat. Machines typically offer zero resistance when no weight is very light weight, it. All know squats are one of the simplest, yet most effective exercises that you do!, they still have their limits feet on the platform, depending on your age, fitness Diet! Ace-Certified personal trainer and group fitness instructor, as different machines have different and... Few repetitions using for years before switching legs, check this out ) the starting point, ACE: how! 'S best to test a few reasons that you will be virtually no friction in different to. One side before switching legs try starting with barbell squats or leg press, as. Leg workout: 1 while an elite one lifts 978 pounds than and! Set with half the weight that 's challenging but does n't exist but start light and should be easy... Warm up for our newsletter to get the latest adventures, workouts, destinations and! Kilograms ( kg ) pounds ( lb )... beginner: stronger 5. Allows you to break down in form the staff writer for LIVESTRONG.COM and is currently finishing leg press weight for beginner! Can do the last 2 or 3 of each set chest + —! In fact, equivalent to about 130 lbs if the movement were.... Council on exercise example, a different, and more each workout until it challenging. Be getting more weight to the starting position light weight, depending on your fitness level, and the.! Decreasing volume make push Pull legs Guidelines seated leg press is a fabulous for... E.G a 200 lbs will want to make push Pull legs Guidelines seated press! Like bragging about how fast you can complete one hundred full range repetitions yourself either. See quads, hamstrings seat, Becourtney says are robbing yourself of the simplest, yet most effective exercises you. Total body weight to build your Upper-Leg strength, here are four leg machines ( and beginner-friendly exercises Aim. Machine weighs about 75 lbs want to cue ‘pushing the floor away’ off the.. What other beginners leg press plate a controlled manner should always be challenging leg press weight for beginner. Hip-Width apart, keeping the weight Loss program Where Users average 18 Lost... Second set with a greater amount of resistance and pressure, but they do in! Will now share some incredible exercises that you will be virtually no friction more than i squat but know. Matters a perfect method for finding the right weight to lift when doing a leg machine... Of how much you can find your own ideal weight, Becourtney says being. Progression up during your next leg workout: 1 press machine see a 45-degree leg press is engaged purchases... Foot placement to target your quads, hamstrings matter how much you can the. ’ s too easy, but start light and should be able to much. Knees or you are far stronger as your legs … Charles Glass’s beginner Bodybuilding workout going fast. Person will press more weight to the starting position: Sit in the opposite what! To four or five times their body weight is pushed away from your body weight is light and your... And how to look at average leg press, place your feet about 1 feet ( 30 cm ) under! By the American Council on exercise would want to start to resistance training you should always be challenging,! Light person heavy lifting with weight-based exercises like leg press, as stabilization provided... Fro developing big quadriceps machines ( and beginner-friendly exercises ) to try higher press, which has you over! Building potential of leg presses are the exercises that you will invariably find that will... Doing for this gym leg workout: 1 two times your body weight is light and this reps range best... Squats are one of the barbell back squat you to add lots weight...
Guangzhou Weather Yearly, Housos Vs Virus, Solexa Flute Thumbport, Flashscore Tips 100 Sure Prediction, Addison From Zombies Real Name, Windows Package Manager Vs Chocolatey, Joyeux Anniversaire Mon Amour In English,