AJ's road to mass

[aj21]

Pullups *warmed up w/ BW (2x)

BW + 25 x 6 (3 sets)
BW + 35 x 5

Flat Barbell Bench Press *warmed up w/ bar, 85, 125

145 x 9
165 x 4
175 x 3
175 x 2 (2 sets)
125 x 12

Cable Rows

160 x 8 (2 sets)
160 x 11 *deload on each rep
180 x 9 *deload on each rep, PR*
drop to 160 x 5 drop to 140 x 4

Incline Dumbbell Bench Press

55 x 10 (2 sets)
55 x 9

Hammer Strength Low Rows *double handed

45 + 25 x 12
45 + 35 x 12
2 plates x 8
2 plates + 10 x 8 *Alternating each hand

Hammer Strength Flat Press

45 + 25 x 14
45 + 35 x 8
45 + 35 x 7
2 plates x 4

Lat Pulldowns

4 sets various grips

Hammer Strength Incline Press

45 + 25 x 12
45 + 35 x 8
2 plates x 4 drop to 45 + 35 x 4 drop to 45 + 25 x 4

EZ Bar Close Grip Curls Supersetted w/ EZ Bar Tricep Extensions

10 + 10 x 9 / 10 + 10 x 10
10 + 10 + 2.5 x 8 / 10 + 10 + 2.5 x 8
25 plate x 6 / 25 plate x 6

Cambered Bar Tricep Pushdowns

100 x 12
110 x 10
120 x 8

Preacher Curls

45 + 10 + 5 x 8
45 + 10 + 5 x 7

Cambered Bar Cable Curls

100 x 10
110 x 8

Post Workout 20 minutes on the Crosstrainer @ Incline 10 @ Levels 4 and 7.

[aj21]

Squats *warmed up w/ bar, 85, 125, 145

175 x 11
195 x 8
215 x 5

Deadlifts

215 x 8
235 x 5
235 x 4
235 x 5 (2 sets)

Hack Squats

45 x 12
45 x 10
45 x 8
45 + 10 x 8 (2 sets)

Rack Deads

225 x 8
265 x 8
265 x 11

Leg Extensions

120 x 15 (3 sets)
135 x 12 (3 sets)
150 x 10 (2 sets)
165 x 8

Laying Leg Curls

70 x 12
70 x 9
70 x 8
70 x 7

Post Workout Cardio on the Bike @ Level 3 for 20 minutes.

[aj21]

Cardio: Crosstrainer HIT

10 minute warmup @ Level 4 and 7 w/ Incline @ Level 10.

30 Intervals each 40 seconds @ Level 12 w/ Incline @ Level 10.

60 seconds rest between Intervals @ Level 7.

10 minute LISS on the Bike @ Level 3

Time: 70 minutes.

[aj21]

Pullups *warmed up w/ BW (2x)

BW + 10 x 9 (2 sets)
BW + 9 x 8

Incline Barbell Bench Press *warmed up w/ bar, 85, 105

125 x 8
125 x 7

T Bar Rows *warmed up w/ 1 plate, 1 + 25

2 plates + 25 + 5 x 12
2 plates + 35 x 9
3 plates x 6
3 plates x 8
4 plates x 4 *PR

Decided to have some fun with the T Bar Row today, the 4 plates is about 5 pounds less than my PR on BB Rows. Sticking with 2 plates + 25 or so next week.

Flat Barbell Bench Press *warmed up w/ 85

130 x 12
135 x 10
140 x 8

Cable Rows

125 x 15 (3 sets)

Note to self, keep rowing towards lower lats with elbows in, great feel on the lats.

Hammer Strength Flat Press

45 + 10 + 5 x 15 (3 sets)

Weighted Push Ups

BW + 10 x 12
BW + 25 x 12
BW + 35 x 14

Eh decided to try something different.

Behind the Back Hammer Handle Lat Pulldowns

120 x 12
120 x 10 (2 sets)

Hammer Strength Incline Press

45 + 25 x 12
45 + 25 x 10

Post Workout Cardio on the Bike for 20 minutes @ Level 3.

[aj21]

Squats *warmed up w/ bar (3x), 85, 105

140 x 8 (3 sets)

Realized something....I never keep my core tight.. me = idiot.

Stiff Legged Deadlifts

155 x 9
155 x 8
155 x 6

Hack Squats

35 plate x 12 *Ham/Glute Emphasis
35 plate x 12 *Quad Emphasis
35 plate x 12 *Q
35 plate x 12 *H
35 plate x 15 *Q
45 plate x 10 *H
45 plate x 10 *Q

Leg Extensions

120 x 12 (4 sets)

Seated Leg Curls

105 x 12
120 x 12

Laying Leg Curls

50 x 10 (3 sets)

Post Workout Cardio on the Crosstrainer for 10 minutes @ Level 5 and 7 w/ Incline @ Level 10.

[aj21]

Weight: 158.2

WTF? I was 162 2 days ago lol nice though not complaining.

Seated DB Shoulder Press *warmed up w/ 15, 25

55 x 8 (2 sets)
55 x 6

Had 7 in the tank for the last set but avoided failure today.

Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 14
10 + 5 + 2.5 x 12 / 10 + 5 + 2.5 x 14
10 + 5 + 2.5 x 11 / 10 + 5 + 2.5 x 12

Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar Cable Curls

85 x 12 / 65 x 12
85 x 12 / 75 x 12
85 x 12 / 85 x 10
85 x 12 / 95 x 8
/ 100 x 8

Bent Over Rear Dumbbell Laterals

30 x 12
35 x 10
40 x 6

Lateral Raise Machine

60 x 15
70 x 12

[aj21]

Cardio: Treadmill HIT

10 minute warmup Incline: 4.0 @ 3.0 and 3.5 MPH

10 Intervals each 40 seconds long @ 7.5 MPH and 7.7 MPH

60 seconds between each interval @ 6.0 MPH

This was a killer, its been awhile since I've used the tread.

Crosstrainer

20 Intervals @ Level 12 w/ Incline @ Level 17

60 seconds @ Level 7.0 between each interval

20 minutes LISS on the Bike @ Levels 3 and 4.

Time: 70 minutes.

[aj21]

Decided today to up the intensity, low reps, just to switch things up a bit. My body has been feeling beat up at the end these past few workouts due to volume so at the end of today it was nice not feeling like a truck ran me over. If my joints begin to hurt too much or I feel like its too taxing on my body then just switching back to a lower intensity higher volume approach.

Pullups *warmed up w/ BW (2x)

BW + 25 x 6
BW + 35 x 5
BW + 45 x 3 *blah choked here on my spit lol messed my concentration up
BW + 45 x 4 *PR for weight

Going for BW + 60 x 3.

Flat Barbell Bench Press warmed up w/ 85, 125

150 x 6
155 x 5
160 x 4

Going for 180 x 5.

Cable Rows

180 x 6
180 x 5 (2 sets)

Incline Dumbbell Bench Press

55 x 6
60 x 5 *PR for weight
60 x 4

Underhanded Grip Lat Pulldowns

180 x 6
180 x 5
180 x 4

Hammer Strength Incline Press

2 plates + 10 x 6
2 plates + 10 x 5
2 plates + 10 x 4

Hammer Strength Low Rows *both hands

2 plates x 6 (3 sets)

Hammer Strength Flat Press

45 + 35 x 10
2 plates x 8
2 plates + 10 x 4

Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

25 plate x 6 / 25 plate x 6
25 plate x 5 / 25 plate x 6
25 plate x 5 / 25 plate x 5

Cambered Bar Cable Curls

100 x 10
110 x 9
120 x 8

Cambered Bar Tricep Pushdowns

120 x 10
130 x 8
140 x 6

[aj21]

Squats *warmed up w/ bar, 85, 105, 125

175 x 6
180 x 5
185 x 5

Better form this time, keeping the core tight is helping relieving any stress on the lower back.
Going to slowly rise up in weight.

Hack Squats

45 x 10
45 + 5 x 10
45 + 10 x 8
45 + 10 + 5 x 8
45 + 10 + 10 x 8
45 + 25 x 6
45 + 25 x 5

Laying Leg Curls

80 x 8 (3 sets)
80 x 6

Leg Extensions

120 x 20
135 x 15
150 x 12
165 x 10
180 x 6

Calve Raises

5 sets

Post Workout Cardio on the Bike @ Level 3 for 25 minutes.

[aj21]

Cardio: Crosstrainer HIT

5 minute warm up @ Level 7 w/ Incline @ 10

23 Intervals each for 30 seconds @ Level 12

30 seconds @ Level 7 between each interval

Treadmill: 5 minute warm up @ incline 4 w/ MPH @ 5.0

4 Intervals w/ MPH @ 7.0 and 7.5 for 40 seconds each

60 seconds between each interval MPH @ 5.0

Stationary Bike

3 Intervals @ Level 12

20 minute LISS @ Level 3.

Time: 62 minutes.

[50-Fifty]

Buddy your killing it, good for you man that your still going strong!

[aj21]

Buddy your killing it, good for you man that your still going strong!

Thanks man, I'm not as strong when I was on that lean bulk but still trying to work with what I have. You're still running your journal here?

[aj21]

Pullups *warmed up w/ Bw (2x)

BW + 10 x 10
BW + 9 x 9

Flat Barbell Bench Press *warmed up w/ bar, 85

125 x 12
130 x 9
135 x 8

T Bar Rows *warmed up w/ 1 plate, 1 + 25, 2 plates

2 plates + 25 x 14
3 plates x 8
3 plates + 5 x 7
3 plates + 5 x 8

Barbell Incline Bench Press *warmed up w/ 85

125 x 7 (2 sets)

Cable Rows

125 x 15
140 x 10
160 x 8

Hammer Strength Decline Press

2 plates x 12
2 plates + 10 x 8
2 plates + 25 x 8

Incline Dumbbell Bench Press

45 x 10 (2 sets)

Incline Dumbbell Flys

45 x 8 (2 sets)

Awesome feel, keeping them.

Lat Pulldowns

3 sets

Post Cardio on the Bike @ Level 3 for 15 minutes.

[aj21]

Squats *warmed up w/ bar, 85, 105

140 x 11
145 x 10
150 x 9
155 x 8

Stiff Legged Deadlifts

155 x 9
160 x 8
165 x 7

Hack Squats

35 + 2.5 x 10 (6 sets)

Laying Leg Curls

60 x 12
60 x 10
60 x 8

Leg Extensions

120 x 15
120 x 12
135 x 10
150 x 8

Post Workout Cardio on the Bike @ Level 3 for 20 minutes.

[aj21]

Seated DB Shoulder Press *warmed up w/ 20, 30, 40

55 x 6
60 x 5 *PR
60 x 6 *PR again

Underestimated the weight I could put up here, next week 3rd set will be 65.

Bent Over Rear Laterals

35 x 8 (2 sets)
40 x 6 (2 sets)

Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

10 + 5 + 2.5 x 15 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 12 / 10 + 5 + 2.5 x 14
10 + 5 + 2.5 x 11 / 10 + 5 + 2.5 x 12
10 + 10 x 7 / 10 + 10 x 7

Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar Cable Curls

85 x 15 / 65 x 12
95 x 12 / 75 x 12
95 x 10 / 85 x 11
95 x 10 / 95 x 10
/100 x 9

Alternating Seated Dumbbell Curls

25 x 20 (2 sets)

Lateral Raise Machine

50 x 25
60 x 20
60 x 15

Forearm Curls

3 sets

Post Workout 10 minutes on the Elliptical @ Level 4.

[aj21]

Cardio: Recumbent Bike

10 minute warm up @ Level 4

14 Intervals, each 30 seconds long @ Level 12

Intervals 15 and 16 @ Level 14 for 30 seconds

Interval 17 @ Level 16 for 20 seconds

Treadmill

8 Intervals @ Incline 4.0, MPH 7.0 for 30 seconds

MPH 5.0 between each Interval for 30 seconds

Interval 26 @ MPH 7.5 for 30 seconds

Interval 27 @ MPH 8.0 for 30 seconds

Interval 28 @ MPH 8.5 for 30 seconds

Intervals 29 and 30 @ MPH 9.0 for 30 seconds

10 minutes @ MPH 5.0 Post Intervals.

Time: 50 minutes.

Yup I'm dead, trying to look into new ways to kill myself with intervals.

[aj21]

Pullups *warmed up w/ BW (2x)

BW + 35 x 5
BW + 35 x 5
BW + 45 x 5

Flat Barbell Bench Press *warmed up w/ 85, 125

155 x 6
160 x 5
165 x 4

Cable Rows

180 x 6
185 x 5
185 x 4

Incline Dumbbell Bench Press

55 x 6
60 x 5
65 x 5 *PR

Underhanded Grip Lat Pulldowns

180 x 6
185 x 5
185 x 4

Hammer Strength Incline Press

2 plates + 10 + 2.5 x 6
2 plates + 10 + 2.5 x 5
2 plates + 10 + 2.5 x 4

Hammer Strength Low Rows

2 plates + 10 + 2.5 x 6
2 plates + 10 + 2.5 x 5
2 plates + 10 + 2.5 x 5

Hammer Strength Flat Press

2 plates x 8
2 plates + 10 x 5
2 plates + 10 x 4

Close Grip EZ Bar Curls

25 plate x 6
25 plate + 2.5 x 5
25 plate + 5 x 4

EZ Bar Tricep Extensions

25 plate x 6
25 plate x 6
25 plate x 6

Cambered Bar Tricep Extensions

120 x 10
130 x 9
140 x 8

Cambered Bar Cable Curls

120 x 10
130 x 8
140 x 5

Post Workout Cardio on the Elliptical @ Level 4 for 15 minutes.

[aj21]

Squats *warmed up w/ bar, 85, 125, 145

180 x 6
185 x 5
190 x 4

Remembered to push the knees out and kept the core tight, form is really coming together now.

Hack Squats

45 x 10
45 x 8
45 + 10 x 8
45 + 10 + 10 x 7
45 + 25 x 6
45 + 25 + 2.5 x 5

Laying Leg Curls

80 x 9
80 x 8
85 x 6
85 x 5

Leg Extensions

135 x 12
150 x 11
165 x 10
180 x 9
180 x 7

Seated Calve Raises

50 x 50 (3 sets)

Post Workout Cardio on the Bike @ Level 3 and 4 for 15 minutes.

[aj21]

Cardio: R. Bike

15 minute warm up @ Level 4

15 Intervals, each 30 seconds long @ Level 12

30 seconds @ Level 4 between each interval

Cardio: Treadmill

10 Intervals, each 30 seconds long @ MPH 7.0-7.5 w/ Incline @ 4.0

Intervals 11-13 each 30 seconds long @ MPH 8.5

Intervals 14 and 15 each 30 seconds long @ MPH 9.0

14 minute LISS MPH @ 5.0, 5.5, 3.0.

Time: 70 minutes.

[aj21]

Weight: 157.4

Wooo down from 158.6 Waist is a little under 31.

Flat Barbell Bench Press *warmed up w/ bar, 85

135 x 9
135 x 8 (2 sets)

T Bar Rows *warmed up w/ 1 plate, 1 + 25, 2 plates

2 plates + 25 x 12
2 plates + 35 x 10
3 plates x 9

Incline Dumbbell Flys

45 x 9
45 x 8 (2 set)

Incline Dumbbell Bench Press

55 x 8 (3 sets)

Behind The Neck Hammer Handle Lat Pulldowns

120 x 12
140 x 10
160 x 4

Cable Rows

125 x 15
130 x 12
135 x 8

Hammer Strength Decline Press

2 plates x 16
2 plates + 10 x 10
2 plates + 25 x 6
2 plates + 35 x 6

Underhanded Grip Pulldowns

BW x 8
BW x 6

Decided to switch things up today. Really liking the dumbbell work for chest, finding my
grove more and more every time I do it without my shoulder being aggravated.

[aj21]

I would post yesterday's leg workout but midway thru squats I got this massive headache, never felt anything like it. I tried to push thru but it was way too much, midway thru SLDS decided to just pack it up for the day to be safe. It's pretty much gone today, I think it came
from this ridiculous heat we've been having here, roasting half the side of my face whenever I walk to the gym. I'll just redo what I was supposed to do yesterday for next week.

Seated DB Shoulder Press *warmed up w/ 20, 30, 45

55 x 6
60 x 6
65 x 4 *PR for weight

Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

10 + 5 + 2.5 x 16 / 10 + 5 + 2.5 x 16
10 + 5 + 2.5 x 15 / 10 + 5 + 2.5 x 15
10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 14
10 + 10 x 9 / 10 + 10 x 9
10 + 10 x 8 / 10 + 10 x 8

Bent Over Rear Laterals

30 x 12
35 x 10
40 x 8
45 x 5

Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar curls

90 x 15 / 65 x 14
95 x 12 / 75 x 14
100 x 10 / 85 x 12
105 x 8 / 95 x 11
/105 x 8

Rope Pushdowns

55 x 15
60 x 12
65 x 8

Forearm Cable Curls

4 sets

Lateral Raise Machine

50 x 14
60 x 14
70 x 10
80 x 8
80 x 6 > 70 x 5 > 60 x 5 > 50 x 6

Post Workout Cardio: R. Bike for 30 minutes @ Level 4

Also threw in 7 Intervals each 20 seconds @ Level 12 to make up for yesterday's inactivity cuz of that stupid headache.

[aj21]

Cardio: R. Bike

10 minute warm up @ Level 5 for 10 minutes.

20 Intervals, each for 30 seconds @ Level 12.

30 seconds between each Interval @ Level 4.

Treadmill:

5 minute warmup @ MPH 3.0 and 5.0 w/ Incline @ 4.0

10 Intervals each 30 seconds @ MPH 7.0, 7.5, 8.0, 8.5

15 minutes LISS on the Bike @ Level 3.

TIme: 65 minutes.

[aj21]

Pullups *warmed up w/ BW (2x)

BW + 25 x 6
BW + 35 x 5
BW + 45 x 4

Flat Barbell Bench Press *warmed up w/ 85, 125

160 x 6
165 x 5
170 x 3

Cable Rows

185 x 6
185 x 4
145 x 9

Incline Dumbbell Bench Press

60 x 6
65 x 5
70 x 4 *PR

Lat Pulldowns (used bicycle handle looking thing)

140 x 6
145 x 6
150 x 6

Hammer Strength Incline Press

2 plates + 10 + 5 x 5
2 plates + 10 + 5 x 5
2 plates + 10 + 5 x 4

Hammer Strength Low Rows

2 plates + 10 + 2.5 x 6
2 plates + 10 + 5 x 5

Hammer Strength Flat Press

2 plates + 10 x 6
2 plates + 10 + 2.5 x 5
2 plates + 10 + 5 x 3

Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

25 plate + 2.5 x 6 / 25 plate + 2.5 x 6
25 plate + 2.5 x 5 / 25 plate + 2.5 x 5
25 plate + 2.5 x 5 / 25 plate + 2.5 x 4

Cambered Bar Tricep Pushdowns

125 x 8
135 x 7

Cambered Bar Curls

120 x 10
130 x 8
140 x 4

Post Workout on the R. Bike for 15 minutes @ Levels 5 and 6.

[aj21]

Squats *warmed up w/ bar, 85, 125, 145

185 x 6
190 x 5
195 x 4

Hack Squats

45 x 8
45 + 25 x 6
45 + 25 + 2.5 x 5
45 + 25 + 5 x 5

Leg Extensions

165 x 8
180 x 10
185 x 9
190 x 8

Laying Leg Curls

80 x 8
85 x 6
90 x 5

Seated Calve Raises

4 sets

Post Workout Cardio on the R. Bike for 15 minutes @ Levels 5 and 6.

[aj21]

Cardio: R. Bike

10 minute warm up @ Level 5.

30 Intervals each 30 seconds long @ Level 12.

30 seconds between each interval @ Level 5.

20 minutes LISS @ Level 5.

Time: 62 minutes.

[aj21]

Didn't do anything on 8/20 decided to just have a rest day, been feeling tired lately.

Pullups *warmed up w/ BW (2x)

BW + 10 x 9
BW + 10 x 8
BW + 10 x 7

Flat Barbell Bench Press *warmed up w/ bar, 85, 105, 125

135 x 10
135 x 8 (2 sets)

T Bar Rows *warmed up w/ 1 plate, 2 plates

3 plates x 10
3 plates x 9
3 plates x 8

Incline Dumbbell Bench Press

55 x 9
55 x 8 (2 sets)

Incline Dumbbell Flys

45 x 8 (2 sets)

Dumbbell Rows

55 x 10
65 x 8
75 x 6

Hammer Strength Decline Press

2 plates + 10 x 10
2 plates + 25 x 9 *PR for reps
2 plates + 35 x 6
2 plates x 15

Hammer Grip Lat Pulldowns

120 x 14
125 x 12
140 x 7

15 minutes on the R. Bike @ Level 4.

[aj21]

Since I didn't do legs yesterday, decided to throw in some squats today.

Seated DB Shoulder Press *warmed up w/ 25, 35, 45

60 x 6
60 x 4 (2 sets)

Bent Over Rear DB Laterals

35 x 12
40 x 9
45 x 7 (2 sets)

Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

10 + 10 x 10 / 10 + 10 x 10
10 + 10 x 9 / 10 + 10 x 9
10 + 10 x 8 / 10 + 10 x 8

Cambered Bar Tricep Pushdowns

95 x 10
100 x 9
105 x 8

Cambered Bar Cable Curls

65 x 15
75 x 15
85 x 12
100 x 11

Tricep Rope Pushdowns

55 x 15
60 x 10
65 x 8

Rope Curls

65 x 12
70 x 10
75 x 10

Squats *warmed up w/ bar, 85, 105, 125

145 x 10
150 x 9
155 x 8

Lateral Raise Machine

50 x 12
60 x 12
70 x 12

15 minutes on the Cross Trainer @ Incline 10 @ Levels 4, 5 and 7.

[aj21]

Cardio: Treadmill

10 minute warmup @ Incline 4.0 w/ MPH @ 3.0, 3.5 and 5.0

20 Intervals, each 30 seconds long @ MPH 7.0, 7.5, 8.0, 8.5, 9.0

30 seconds @ MPH 5.0 between intervals

R. Bike

5 minutes LISS @ Level 12.

10 Intervals @ Level 12 for 30 seconds.

15 minute LISS @ Level 5.

Time: 62 minutes.

[aj21]

Starting manana

Protein: 225g

Carbs: 255 (-10)

Fat: 55g (-5)

We'll see on cardio if I'll add more or just leave it be. Home stretch now, almost done before another lean bulk.

[aj21]

Pullups *warmed up w/ BW (2x)

BW + 30 x 6
BW + 30 x 5
BW + 30 x 4

Flat Barbell Bench Press *warmed up w/ bar, 85, 125 (2x)

160 x 5
165 x 4
170 x 4 *PR for reps

Dumbbell Rows

75 x 6
75 x 5
75 x 5

Trying to get used to them.

Incline Dumbbell Bench Press

65 x 6
65 x 5
70 x 4

Real nice stretch even with the 70s.

Bicycle Handle Lat Pulldowns

145 x 6
150 x 6
155 x 6

Hammer Strength Incline Press

2 plates + 10 + 5 x 5
2 plates + 10 + 5 + 2.5 x 3

Hammer Strength Low Rows

2 plates + 10 + 5 x 6
2 plates + 10 + 5 + 2.5 x 5

Close Grip EZ Bar Curls

25 plates + 2.5 x 6
25 plates + 5 x 5
25 plates + 5 x 3

EZ Bar Tricep Extensions

25 plate + 2.5 x 6
25 plate + 5 x 5 *PR
25 plate + 5 x 4

Cambered Bar Curls

125 x 9
135 x 6
140 x 5

Cambered Bar Tricep Extensions

120 x 10
130 x 9

Pec Dec

125 x 9 (2 sets)

Post Workout Cardio on the Stationary Bike @ Levels 3 and 4 for 15 minutes.