I miss the fitness threads and the fitness Doms!

I figure if I'm going to reference Rollins, I should probably quote the whole article. It's damned good, and is applicable to a number of topics in here.

Henry Rollins said:
I believe that the definition of definition is reinvention. To not be like you parents. To not be like your friends. To be yourself. Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some
strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn't going to get pounded in the hallway between classes.

Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you'll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn't think much of them either.

Then came Mr. Pepperman, my adviser. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard.

Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing.

In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a ceratin amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.

Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
 
Bench Day

95x5
115x5
135x3 Warm-ups done
145x5
165x5
185x13

Last set was good. I was feeling a bit shakey, but just kept going anyway. At minimum, this program is getting me less grumpy with rep-work. I don't like it, but I don't despise it.

Rep calc said 265#, so an improvement from last AMAP set.

Pull-downs, same set-up, 2x15

Push-ups, full push-ups, 1x10, 1x....4, fuck

Yeah, my arms just about exploded on that last set, and I literally face-planted onto the concrete. Whee. It probably doesn't help that LB and I have gotten used to our rotation, so we really bomb through our sets. We're both in the habit of checking the log book after our sets too, so we both know each other's weights, and can get the plates ready.

And I hit Lowe's for a new cap to repair the 3" pipe, and picked up the materials to make a 4" slosh pipe as well. Oh yeah.
 
The only hard numbers I set these days are performance-based. If I hit those numbers, odds are damned good that my body will at least be approaching the condition I want. Hell, the best shape I've been in was when I was mountain biking a lot on the same track, and my expressed goal each time was to get back to the car in less time. 70 minutes to do the three course loop became 65 minutes, then 62 then 59, then 57, etc. I kept pushing myself, and getting better, stronger, etc, and the body got closer and closer to where I wanted it to be.

It's like the weightlifting. I'm not a bodybuilder. I don't give a crap how big my arms are. But you can sure as hell bet that if I get to a 400# bench press at some far off point, my arms will be pretty damned big.

Your weight will move up and down, and fluctuate based on how much salt you've had, let alone your food intake, and the same can be said for your waist. But two hundred pounds of iron is always two hundred pounds of iron, to use Henry Rollins' line.

Can I do that too? I am working out hard right now. Six out of seven days - cardio plus weights and pushing myself. I'm eating healthy, but I'm not on a diet. By that I mean, I'm eating some carbs. :rolleyes: I didn't lose at all this week. It could be muscle gain, right? I mean, if I'm working out this many days, and eating reasonably, something better come off eventually.
 
SO I've lost 1.5 pounds this week. I had hoped for more, with all the walking. Oh well.

SO.

23.5 pounds lost; 46.5 pounds still to lose.

I'm about a third of the way there.
 
Can I do that too? I am working out hard right now. Six out of seven days - cardio plus weights and pushing myself. I'm eating healthy, but I'm not on a diet. By that I mean, I'm eating some carbs. :rolleyes: I didn't lose at all this week. It could be muscle gain, right? I mean, if I'm working out this many days, and eating reasonably, something better come off eventually.

If "pushing yourself" means you are increasing the loads, reps, or time under tension, yeah. Set some serious performance-related goals that are out of your reach now and work towards them. If you can spin hard for 20 minutes, set a goal to spin hard for 50 minutes, or something like that. If you are doing incline dumbbell presses with 15# bells for 10 reps, work to do that same movement with 30# bells, or something similar.

My goals are things like 100# increase to my squat and the ability and the ability to do clean, no-cheat one-arm push-ups. And my timeline for this is the end of this year.

That last part is kinda important IMO. Set a timeline. Don't just do it eventually or whenever. Set a goal, set a time, and figure out the steps you need to make to get there. I've plotted mine out in my workout log using a spreadsheet I found for the (modified) program I'm using. Thus if you ask me what I'll be doing in mid september, I can tell you where I should be in my progression. I'm not saying that is what you need to do, but you should have an idea of how to get where you want to go, and how fast you will be getting there.

And example of this would be as follows:

Goal: Spin for 50 minutes consecutively by the end of summer (september, for argument's sake)

Current ability: Spin for 20 minutes consecutively

Step one: Spin for 25 minutes in two weeks.
Step two: 30 minutes in four weeks
Step three: 2 sets of 20 minutes with a 10 minute break in between, 6 weeks
Step four: 2 sets of 25 minutes with a 10 minute break in between, 8 weeks
Step five: 2 sets of 20 minutes with a 5 minute break in between, 10 weeks
Step six: 2 sets of 25 minutes with a 5 minute break in between, 12 weeks
Step six: 2 sets of 20 minutes with a 2 minute break in between, 14 weeks
Step seven: 2 sets of 25 minutes with a 2 minute break in between, 16 weeks
Step eight: 30 minutes, no rest, 18 weeks
Step nine: 40 minutes, no rest, 20 weeks
Step ten, 45 minutes, no rest, 22 weeks
Step eleven, 50 minutes, no rest, 24 weeks

Goal met.

In that process, you get a whole lot of spin time (spinning chosen randomly), and it is broken up into steps. The steps are reasonable enough, yet demand progression. And, assuming you were diligent and hit the bike regularly, you are going to see body composition changes.

You do the same thing with weights. Pick a goal weight and work backwards with reasonable jumps (2.5-5# a week on upper body a, 5-10# for lower body stuff per week, with smaller jumps for smaller people, and this assumes compound movements), and build in deloads. I'm also a fan of waving the loads up and down.

Week 1: 95#
Week 2: 100#
Week 3: 105#
Week 4: 75#
Week 5: 100#
Week 6: 105#
Week 7: 110#
Week 8: 80#
Week 9: 105#
Etc

The wave pattern of loading is a form of periodisation, and helps prevent stagnation. If you just keep increasing the load every week, you will hit a point where you cannot increase the load no matter how hard you try. If you wave the loads up and down, you will not get to that point as quickly. It helps to prevent the body from adapting to a given movement and load too quickly.

If you base your goals on performance, you will be able to better tailor what you are doing, and, frankly, if you set your goals solidly enough, you will drag your body along. I've lost a bit more than 10#, and some inches off my waist while raising my strength in measurable ways. I didn't even notice the weight loss until people starting telling me that I was looking better, and my belt needed tightening. Because my goals include body-weight stuff, I can't just pack on the pounds in order to lift more. And because my exercise selection includes shit that gets me off my ass, and my pacing on the lifts is so fast, I am getting better at cardio-esque things at the same time.

You could be gaining muscle, you could've plateaued, or you could just be having a heavy day due to salt. Or, honestly, your body could just be doing odd shit. Weight goes up and down sometimes for no reason. The only reason I noticed my weight going down overall was because Wiifit tracks it.
 
I can soooo do that. Performance goals are positive and constructive, and I love pushing myself rather than denying myself (within healthy eating bounds). Plus, my energy levels are great right now, and I have to say, yay for muscle memory. I've been able to regain my strength pretty quickly.
 
Oh, heck yeah. Strength comes back with a quickness. I'm pretty much back almost to full, and I've only been back at it a coupla months. I'm probably 90% at least.

But, yeah, performance goals really work for some folks. It's something new I'm trying, and I think it's doing well so far.

Diet-wise, I'm doing something new too. I call it, "Don't eat like shit, and stop when you're full." Pretty complicated, I know, but it seems pretty good. I've noticed that I'm eating less, and that's a good thing. Even better, I'm eating less, and I'm not hungry, because I'm eating to full, not overfull because I'm not paying attention. It's like I'm letting my appetite call the shots, not my eyes.

When I lift/bike/etc a lot, I tend to hunger for basic, nutritious food. My body knows what it needs, and I try to fuel it with that. If I want something sweet, more often than not, a half-glass of milk will quell that urge. If it doesn't, I have something sweet. It's not gonna kill me.
 
Here's hoping it sticks. I'm notoriously bad at dealing with complex diets, as I eat on the road so much. I'm thinking this will be simpler.
 
I’ve been experimenting with my weight training.

Mondays and Fridays I do back and chest, multiple compound exercises for both, and I go heavy, really heavy. I pick a weight that will let me do 10 reps on the first set, then I do as many reps per set as possible until I fall down to about 4 reps. I also give myself copious amounts of recovery time between sets. This I really feel, I can feel my muscles just… full. I don’t get that with the traditional thing.

I also tried 4 grams of carbs per gram of protein with 50 grams of protein as a post workout thing. Holly shit it almost knocked me out. My stomach got really hot and I was extremely drowsy till I forced myself up about 2 hours later. The next day I felt so good though, and my numbers jumped the following workout. I have yet to see if it’s repeatable though.

Yea so this is working for me I think. I feel in my body that it’s doing something, and my numbers are going up nicely. Maybe I finally found my winner. Figures, now that I reject what people tell me and do my own thing. Maybe its just psychological though.

I think mostly it’s the super heavy weight. First set I usually get stuck at 8, then just force like hell, cm by cm, to get those last 2.

Odd thing though, I’ve been noticing my reps following the first set are improving. Sometimes I have to add a 5th set to get under 4 reps.

The only drawback I see at this point, I don’t have a spotter, and this is just too heavy to do safely alone.
 
I figure if I'm going to reference Rollins, I should probably quote the whole article. It's damned good, and is applicable to a number of topics in here.

Every time I read that I get chills. Thanks for posting.
 
I’ve been experimenting with my weight training.

Mondays and Fridays I do back and chest, multiple compound exercises for both, and I go heavy, really heavy. I pick a weight that will let me do 10 reps on the first set, then I do as many reps per set as possible until I fall down to about 4 reps. I also give myself copious amounts of recovery time between sets. This I really feel, I can feel my muscles just… full. I don’t get that with the traditional thing.

Charles Staley's Escalating Density does something akin tot his, though with limited time frames. It is an interesting concept. About how many sets do you generally make?

I also tried 4 grams of carbs per gram of protein with 50 grams of protein as a post workout thing. Holly shit it almost knocked me out. My stomach got really hot and I was extremely drowsy till I forced myself up about 2 hours later. The next day I felt so good though, and my numbers jumped the following workout. I have yet to see if it’s repeatable though.

200g of carbs? Yow, that's a shitload of carbs. What sort are you using?

I can imagine that it causes an immense insulin spike, and slams a lot of those carbs into glycogen stores. I can also bet you feel damned good the next day. When I was strict about post-workout nutrition, I performed better too.

I should get strict again :p

Yea so this is working for me I think. I feel in my body that it’s doing something, and my numbers are going up nicely. Maybe I finally found my winner. Figures, now that I reject what people tell me and do my own thing. Maybe its just psychological though.

Given that lifting serious weight is a major psychological effort, the fact that your effect is largely psychological in now ay undermines its' worth.

I think mostly it’s the super heavy weight. First set I usually get stuck at 8, then just force like hell, cm by cm, to get those last 2.

Odd thing though, I’ve been noticing my reps following the first set are improving. Sometimes I have to add a 5th set to get under 4 reps.

The only drawback I see at this point, I don’t have a spotter, and this is just too heavy to do safely alone.

The squat cage is your friend, depending on what movements you're doing. I bench in the squat cage exclusively. The crash pins are set just below my chest height. That way, should I blow the lift. The pins will hold it enough for me to get the weight down to my stomach and onto the crash pins.

For movements where a squat cage won't help, see if your gym has bumper plates like oly lifters use. With bumper plates, you can safely ditch the barbell any time you need to.

--

Every time I read that I get chills. Thanks for posting.

Welcome. It's good stuff. I look it up now and again because it's worth rereading.
 
Charles Staley's Escalating Density does something akin tot his, though with limited time frames. It is an interesting concept. About how many sets do you generally make?



200g of carbs? Yow, that's a shitload of carbs. What sort are you using?

I can imagine that it causes an immense insulin spike, and slams a lot of those carbs into glycogen stores. I can also bet you feel damned good the next day. When I was strict about post-workout nutrition, I performed better too.

I should get strict again :p



Given that lifting serious weight is a major psychological effort, the fact that your effect is largely psychological in now ay undermines its' worth.



The squat cage is your friend, depending on what movements you're doing. I bench in the squat cage exclusively. The crash pins are set just below my chest height. That way, should I blow the lift. The pins will hold it enough for me to get the weight down to my stomach and onto the crash pins.

For movements where a squat cage won't help, see if your gym has bumper plates like oly lifters use. With bumper plates, you can safely ditch the barbell any time you need to.

--



Welcome. It's good stuff. I look it up now and again because it's worth rereading.

I was experimenting, I got these energy bars, each had about 50 grams of carbs, and I put my protein shake on top of that.

I’m looking to buy a shake that has what I want all in one, still looking, and still a bit skeptical.

I’ve been finding myself finishing a 3rd set at 6 or 7 reps, so I go for a 4th, sometimes manage 5 on that and go for a 5th to kill it. So what I do now is, if I see high reps consistently, I add weight and never go down. Like on the bench I do like reps of 10, 8, then add 20lbs total and mange 3 maybe 4 reps on the 3rd set. Then the next time I come in I put the added 20 on right away, get something like 8, 6, 4. Session following that my reps start going up again.

I went up 15lbs for each side on cable rows in only 3 sessions. I’ve never had numbers go up that fast.

I can’t apply this strategy for small stuff like biceps though, I simply can’t lift that heavy. My reps end up looking like, 10, 3, 1/2. So it’s the same old crap for that. However I have been pondering doing compound-ish stuff for those muscles too, instead of isolating them. For example, instead of curls, do chin ups.

I'm gonna keep going with this for now though, see how well its working in a month or so.

I go to the university gym, I don’t think they would look kindly on me dragging a bench into the squat area. They are big on appearances.

What are bumper plates? I doubt we have any.
 
I was experimenting, I got these energy bars, each had about 50 grams of carbs, and I put my protein shake on top of that.

I’m looking to buy a shake that has what I want all in one, still looking, and still a bit skeptical.

Powdered sugar is cheap. Seriously. It's all about fast-absorbing carbs. Mix the appropriate amount of powdered sugar into your protein shake and choke it down.

If you are looking for a product with good ratios, Surge is great. Spendy though.

I’ve been finding myself finishing a 3rd set at 6 or 7 reps, so I go for a 4th, sometimes manage 5 on that and go for a 5th to kill it. So what I do now is, if I see high reps consistently, I add weight and never go down. Like on the bench I do like reps of 10, 8, then add 20lbs total and mange 3 maybe 4 reps on the 3rd set. Then the next time I come in I put the added 20 on right away, get something like 8, 6, 4. Session following that my reps start going up again.

I went up 15lbs for each side on cable rows in only 3 sessions. I’ve never had numbers go up that fast.

I would say that whatever it is, it's working.

I can’t apply this strategy for small stuff like biceps though, I simply can’t lift that heavy. My reps end up looking like, 10, 3, 1/2. So it’s the same old crap for that. However I have been pondering doing compound-ish stuff for those muscles too, instead of isolating them. For example, instead of curls, do chin ups.

I do compound for as much of my movements as possible. I don't have time to do isolation garbage unless it is for rehab/prehab.

I'm gonna keep going with this for now though, see how well its working in a month or so.

I go to the university gym, I don’t think they would look kindly on me dragging a bench into the squat area. They are big on appearances.

What are bumper plates? I doubt we have any.

Bumper plates are the big rubber plates that oly guys use. If your school has an oly lifting team, and many universities do, they have bumper plates. If you watch olympic lifting, they put the weight overhead, then just drop the bar and get outta the way. The bumper plates are designed to absorb that kind of punishment.
 
Apparently copious amounts of sex does not fix back problems.

Pity.

Next experiment? Copious amounts of chocolate. I am so scientific it's frightening.
 
SO I've lost 1.5 pounds this week. I had hoped for more, with all the walking. Oh well.

SO.

23.5 pounds lost; 46.5 pounds still to lose.

I'm about a third of the way there.

Unless you are in America and on the biggest loser, all you want to lose is between a pound and two pounds a week. I'd say if you can average one pound a week you are doing great. Because from time to time your body is going to fight back. It doesn't care what you look like, only about its own survival.

If you can just keep it up for a year you'll be a different person next year. You might fall short of your goal, but still you can look a lot better than you do now. And feel a lot better. You are a binge eater and when you get around the wrong crowd you fall apart. That's going to happen a few times. When it does, suck it up and don't threaten to give up.

I'm at a crossroad myself. To progress I have to become more like an athlete and less like average Joe.
 
Unless you are in America and on the biggest loser, all you want to lose is between a pound and two pounds a week. I'd say if you can average one pound a week you are doing great. Because from time to time your body is going to fight back. It doesn't care what you look like, only about its own survival.

If you can just keep it up for a year you'll be a different person next year. You might fall short of your goal, but still you can look a lot better than you do now. And feel a lot better. You are a binge eater and when you get around the wrong crowd you fall apart. That's going to happen a few times. When it does, suck it up and don't threaten to give up.

I'm at a crossroad myself. To progress I have to become more like an athlete and less like average Joe.

Thanks WD. A timely and motivating message :kiss:
 
Deadlift Day

145x5
185x5
225x3 warm-ups done
245x5
285x5
315x12

I stopped feeling my legs on 10, and kept going anyway because, well, it felt light. It wasn't until I stopped feeling my hands on 12 that decided maybe I should stop. I did not want a surprise deload because my hands decided to stop holding the weight. I also went from a strong grunt on the reps to a sort of strangled choking noise that made LB stand up and get ready to help. Time ta stop, y'know?

Sadly, these sort of comments probably cause some people to doubt both the merits of lifting and my sanity. *shrug* It's my thing, and, to me, this is a good set.

Seated Power Cleans with a pair of 20# DB's - 2x22

Yeah, the shoulders were HATING me.

Bridges (wheel, whatever) - 2x25ct

LB continues to have problems with the bridge. He just can't get his arms to work right. I gave him some pointers and an idea on how to handle it differently, and he got to the top of his head on the mat. Improvement! He's gonna take some serious work before he can get the full bridge though.

If I get some time today, I want to work on putting the new pipe together, and repairing the 3" one.
 
Overhead Press Day

55x5
70x5
80x5 warms-up done (supposed to do 3, but I forgot)
90x5
100x5
115x12 Rep Calc says 153#

Good set. I wanted 11, but once it got to my collarbones it was obviously not going up again.

One-arm rows, 2x20x70#

Kettlebell swing, 2x28x35#

Should've gone for 30, but I was really gassed from the one-arm rows.

Then we did a pipe walk with the 4" pipe.

It sucks.

It is not your friend.

Thus, I totally suggest it as a worthy thing.
 
Got my bike shorts today. I'll ride Sunday and if it cools off again next week I'll just dress in layers and try to get a couple of rides in a week. It will be warm soon enough.

Legs tomorrow. That means lots of upper body work next week. And I found a hour long yoga TV show. Finding it and doing it are two different things.
 
By Sunday it should be close to 65. Maybe just a light jacket to keep the wind off me. Not out of the woods though, I can remember several early March snows.
 
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