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  1. #1
    Getting there... rimduglep's Avatar
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    Rimduglep Gets Better With Age

    Hey there...

    Welcome to my thread.

    While I'm not yet 35 years old, I am tired of the general ridiculousness found elsewhere on the forums... So here I am.

    Here's a link to my old progress thread...

    http://forum.bodybuilding.com/showth...uglep+progress

    Here are my most recent progress pics...









    What are my goals? Well, to continue to improve on what is currently the best shape of my life. I would like to continue to get leaner and stronger. I have no goal weight in mind, but I want a six pack and I want to melt away the lower back and side fat. I will need to continue to work on correcting my anterior pelvic tilt to make all that work the most evident. I want to get to the point where I have a respectable level of strength and look it - not looking to be a body builder, but Men's Health cover model would be an amazing accomplishment.
    Last edited by rimduglep; 01-21-2014 at 05:30 PM.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  2. #2
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    Current workouts are every other day, done circuit style, at home.

    Workout A:
    Bench Press 165 X 5 X 5 - However, it often takes 2-3 microsets to get to a full five rep set.
    Hamstring Curl 125 X 10 X 3
    Overhead Press 105 X 5 X 5 - Same note as Bench.
    Barbell Curl 90 X 5 X 5 - Same not as Bench.

    Workout B:
    Pull Ups 5 X 8
    Stiff Legged Dead Lift 190X10 230X10 245X10 - Often broken up into smaller sets to get to 10 at each weight.
    Pendlay Row 165 X 5 X 5
    Push Ups 5 X 20
    Last edited by rimduglep; 01-21-2014 at 06:04 PM.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  3. #3
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    Current diet is okay...

    Generally doing IF as many days of the week as I can, with a six hour feeding window. Not counting calories. Trying to keep protein 180+ grams per day. On workout days I tend to have more carbs and on non-workout days I get more fats. I'm trying to cut very slowly and it seems to be working but I think I probably need to cut back on carbs a bit to keep progress going where I want it to go. I don't really have the mass to spare, so I try to lose less than a pound a week if at all possible. Weight tends to fall off me in caloric deficit so it's a balancing act.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  4. #4
    Getting there... rimduglep's Avatar
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    As far as the anterior pelvic tilt, correcting that involves lots of planks and side planks and quad stretches and psoas stretches on my days off from lifting... Some results but I get the feeling that I will forever be a couple of months pregnant.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  5. #5
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    So, I'm totally open to any advice that anyone might have... I know I need to add some mass but I don't feel lean enough and I'm scared to add it when I am still dealing with my gut doing what it does.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  6. #6
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    Advice.

    Stop cutting. Build mass. Get strong = Cut later.

    Chuck IF out the window. Eat above maintenance and progressively lift heavier each week consistently.

    You are 170lb and 5'11. I am being honest mate. You are doing yourself no justice here.

    Do you have a squat rack?
    Are you able to squat?

    There is simply not enough mass to warrant your current diet goals.

    Sorry mate. I am not beating you up. But just telling you straight.
    Ride it like you just stole it.
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  7. #7
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    Originally Posted by doughnutgut View Post
    Advice.

    Stop cutting. Build mass. Get strong = Cut later.

    Chuck IF out the window. Eat above maintenance and progressively lift heavier each week consistently.

    You are 170lb and 5'11. I am being honest mate. You are doing yourself no justice here.

    Do you have a squat rack?
    Are you able to squat?

    There is simply not enough mass to warrant your current diet goals.

    Sorry mate. I am not beating you up. But just telling you straight.
    Hey, thanks for the response... I appreciate it.

    Yeah, I know I need to add some mass but I can't see doing it with the lower back fat that I have and the anterior pelvic tilt going on. I also finally replaced my wardrobe with clothes that fit me well - spending more cash on clothes than I have in the previous five to ten years.

    As far as squats, let me say this... I have Starting Strength but for the life of me I cannot translate the words into kinesthetics. I used to squat, post a form check, correct a form error, and post another form check only to find that the things that I was doing well before were now off and needed correcting. I got frustrated with that and started adding weight anyway. The highest squat worksets I got up to, with my terrible form, was 165 pounds. Between the frustration and the fact that I was squating at home, with my old bench propped up on two by hours in the middle of the room resulted in switching to stiff-legged deadlifts and hamstring curls.

    As for intermittent fasting... I really enjoy it. I love being able to eat until I'm full without putting on a ton of weight. I have no problem keeping my appetite under control and I'm proud of that. If I am going to up my calories a bit and continue the slow recomp, I'm going to need to keep those calories coming from protein and fat.
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  8. #8
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    Well you will find that posting vids in this journal area will bring valuable assistance.

    165 is not a number to be sniffed at. Anything progressive is not to be sniffed at.

    glad you did not take my post badly.

    I think you need to forget the lower back issue that you THINK you have. And really look at eating at a surplus. Consistently adding weight to the bar and scale for the forseeable future.

    As for SS. A great program that would be a good choice to run in this journal. If squats are an issue then find an alternative that give you the best value to what a squat would give. But if you are able to get that bar on your back then I advise you to persevere.

    You will not be sorry. I think there is a lot more you can give.

    As for IF. I am not knocking it. Whatever rocks your boat so to speak. Just as long as you are hitting your macros consistently then fine.



    Oh and IN by the way.
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  9. #9
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    I would really like to see some size, definition and vascularity come out in my biceps and forearms. At this point, the only time or place I see that happen is in my forearms after close-grip pull ups.

    Generally when I do barbell curls, I am doing a weight at which I can only manage 2 or 3 reps at a time. In the interest of hypertrophy, would it be beneficial to drop weight to an amount at which I can do 8-10 reps? Or, am I better off with the high weight-low reps given my overall lack of mass?
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  10. #10
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    Originally Posted by doughnutgut View Post
    Well you will find that posting vids in this journal area will bring valuable assistance.

    165 is not a number to be sniffed at. Anything progressive is not to be sniffed at.
    The problem was that I had to lie to myself in terms of form to get there. If I had waited to move up in weight until I had perfect form, I would have been doing 45 pounds forever... At a certain point, I felt like I was going to hurt myself. It sucked because I was very much into doing Starting Strength and was looking forward to seeing some big results.
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  11. #11
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    Originally Posted by rimduglep View Post
    The problem was that I had to lie to myself in terms of form to get there. If I had waited to move up in weight until I had perfect form, I would have been doing 45 pounds forever... At a certain point, I felt like I was going to hurt myself. It sucked because I was very much into doing Starting Strength and was looking forward to seeing some big results.
    Well do starting strength then.

    Post vids here.

    You will get a great deal of advice from these walls.
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  12. #12
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    Workout A:

    Overall Impression:

    It went slowly and I ran out of steam, so it wasn't the best workout. However, a bad workout is better than no workout at all. I can't figure out how to get this workout done in less than 75 minutes. Maybe I need to drop weights so I don't have to do so many mini sets? That could help in terms of volume as well. I'd hate to lose any strength gains...

    Bench - 165X2 165X2 165X1
    Hamstring Curls - 125X10
    Overhead Press - 105X2 105X2 105X1
    Barbell Curl - 90X2 90X2 90X1

    Bench - 165X2 165X2 165X1
    Hamstring Curls - 125X10
    Overhead Press - 105X2 105X2 105X1
    Barbell Curl - 90X2 90X1 90X2

    Bench - 165X2 165X1 165X2
    Hamstring Curls - 125X10
    Overhead Press 85X6
    Barbell Curl 70X6

    Bench 135X5
    Last edited by rimduglep; 01-23-2014 at 08:49 AM.
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  13. #13
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    Is anterior pelvic tilt the one where your butt sticks back or the one where your crotch pushes forward? I can never remember which is which, but there are good fixes for both.

    What are you doing specifically to correct that?
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  14. #14
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    I found my old account, sorrysometimes. And yeah, kinda pissed that I haven't made much progress since then.

    http://forum.bodybuilding.com/showth...2087401&page=1
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    Originally Posted by Marius_Ursus View Post
    Is anterior pelvic tilt the one where your butt sticks back or the one where your crotch pushes forward? I can never remember which is which, but there are good fixes for both.

    What are you doing specifically to correct that?
    In anterior pelvic tilt, the pelvic bone is tilted toward the front. As a result, the butt sticks out - like a cartoonish woman - and the gut sticks out regardless of body fat. Think Chuck Lidell, if you watch MMA. It's a postural defect that is generally a result of sitting in a chair for too long. It leads to tight quads and hip flexors as well as weak hamstrings, glutes, and core muscles. It is terrible for both aesthetics and strength.

    To correct the condition, it is generally recommended that you do planks, side planks, quad stretches, and hip flexor stretches on a regular basis. That's pretty much what I'm doing on my days off from lifting. Foam rolling the tight muscles is also recommended but I haven't had much luck with that as of yet.
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  16. #16
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    Originally Posted by rimduglep View Post
    In anterior pelvic tilt, the pelvic bone is tilted toward the front. As a result, the butt sticks out - like a cartoonish woman - and the gut sticks out regardless of body fat. Think Chuck Lidell, if you watch MMA. It's a postural defect that is generally a result of sitting in a chair for too long. It leads to tight quads and hip flexors as well as weak hamstrings, glutes, and core muscles. It is terrible for both aesthetics and strength.

    To correct the condition, it is generally recommended that you do planks, side planks, quad stretches, and hip flexor stretches on a regular basis. That's pretty much what I'm doing on my days off from lifting. Foam rolling the tight muscles is also recommended but I haven't had much luck with that as of yet.
    It seems that if your issue is caused from a strength imbalance, you'd do well to chase a big deadlift, Romanian deadlift, and low bar squat. Planks, side planks, quad stretches, and hip flexor stretches might be recommended, but from a purely logical standpoint, they'd be ineffective at best to correct the issue.

    I'm pretty sure foam rolling is a fad that will pass away. I used to do it, but it really in the end did absolutely nothing for me.
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    Originally Posted by Marius_Ursus View Post
    It seems that if your issue is caused from a strength imbalance, you'd do well to chase a big deadlift, Romanian deadlift, and low bar squat. Planks, side planks, quad stretches, and hip flexor stretches might be recommended, but from a purely logical standpoint, they'd be ineffective at best to correct the issue.

    I'm pretty sure foam rolling is a fad that will pass away. I used to do it, but it really in the end did absolutely nothing for me.
    Yep, I would tend to agree. That's why I've tried to tailor my workout to more hamstring and glute-dominant leg work... Hard to do that when you can't really squat worth crap due to skill and set up reasons... Those muscles seem to be coming along, albeit slowly.

    I'm thinking about getting a standing desk for my laptop at work.
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    Workout B:

    Overall Impression:

    Not a bad workout. Surprised myself on my first set of pull ups and my first set of deads. Weighed 166.0 yesterday, out of nowhere. I would love to start doing chinups again but I don't have a bar anymore, so pull ups are done on a door.

    Wide Grip Pull Ups - 7
    Close Grip Pull Ups - 4
    Stiff Legged Dead Lifts - 190X10
    Pendlay Rows - 165X5
    Push Ups - 20

    Close Grip Pull Ups - 6
    Wide Grip Pull Ups - 3
    Stiff Legged Dead Lifts - 230X4 230X3 230X3
    Pendlay Rows - 165X5
    Push Ups - 20

    Wide Grip Pull Ups - 5
    Close Grip Pull Ups - 3
    Stiff Legged Dead Lifts - 245X4 245X3 245X3
    Pendlay Rows - 165X5
    Push Ups - 20

    Close Grip Pull Ups - 5
    Wide Grip Pull Ups - 4
    Pendlay Rows - 165X3 165X2
    Push Ups - 20

    Wide Grip Pull Ups - 5
    Close Grip Pull Ups - 4
    Pendlay Rows - 165X4 160X1
    Push Ups - 20
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  19. #19
    Sriracha Megadoser SideSteal's Avatar
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    In on watdoer and his henching.
    Training log: http://forum.bodybuilding.com/showthread.php?t=160275721&pagenumber=
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  20. #20
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    Pretty solid workout, digging your progress with APT

    Some thoughts from my personal experience :
    • Instead of 2 hamstring dominant exercises (hamstring curl & SLDL) .. wouldn't it make sense to replace one of them with a more glutes dominant exercise for APT ?
    • Since we spend a lot of time in seating position with hunched shoulders, I've found it beneficial to slightly increase the ratio of rows vs. bench
    • As others pointed out, don't be afraid to bulk ! look at my progress pics, I did a bulk & cut despite poor posture and it really sorted that "lower back fat" you mentioned
    • I've found front squats a great variation for us apt/kyphotic folk, less lower back, more core, and most important it hits your mid-back stabilizer which helps that hunch.
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  21. #21
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    Workout A

    Overall Impression:

    Pretty good workout. I dropped weights a bit on three of these exercise, in the interest of getting more volume and not cheating so much. The minisets were getting a bit silly. As a result, the workout was about 55 minutes and I finished everything. I'm gonna feel it later. Not sure how I'll go about adding weight again - I may just add five pounds to the first rep of the first set of the three lifts that I took down and proceed that way. Want to make sure I can keep doing sets of 5.

    Bench 145X5
    Hamstring Curls 125X10
    Overhead Press 85X5
    Barbell Curls 70X5

    Bench 145X5
    Hamstring Curls 125X10
    Overhead Press 85X5
    Barbell Curls 70X5

    Bench 145X5
    Hamstring Curls 125X10
    Overhead Press 85X5
    Barbell Curls 70X5

    Bench 145X5
    Hamstring Curls 125X10
    Overhead Press 85X5
    Barbell Curls 70X5

    Bench 145X5
    Hamstring Curls 125X10
    Overhead Press 85X5
    Barbell Curls 70X6 - Ha ha.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  22. #22
    Getting there... rimduglep's Avatar
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    I'm curious to see where the increased volume takes me.

    As far as workout B, the chins and push ups will be the same and I'll probably do Pendlay Rows at 145X5X5... I'm not sure what to do about the SLDLs though. I was thinking about 190X5X5, but I feel like I should probably push the weight or reps a little more... What about 190, five sets to failure?
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  23. #23
    Getting there... rimduglep's Avatar
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    Up until the last couple of weeks, I was doing SLDLs on every workout - 190X10, 230X10, 245X10 (broken up into a ton of minisets) and then 190X10, 215X10, 230X10 the next workout, with all those minisets. I thought all of that might be overkill so I dropped the lighter day.

    Much to my surprise, after my first three days of rest between SLDLs... I was weaker. Blah.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

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  24. #24
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    I know they are necessary but I hate days off.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  25. #25
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    Workout B

    Overall Impression:

    Pretty good workout. Lowering the weights on pendlay rows let me focus a little more on explosiveness. Lower weights on SLDLs meant that I didn't really have to cheat. It took about an hour, which is pretty good to see.

    Oh, I weighed 165.8 pounds when I woke up. Nice and slow loss.

    Close Grip Pull Ups - 7
    Wide Grip Pull Ups - 3
    Stiff Legged Dead Lifts - 190X7
    Pendlay Rows - 145X5
    Push Ups - 20

    Wide Grip Pull Ups - 6
    Close Grip Pull Ups - 2
    Stiff Legged Dead Lifts - 190X7
    Pendlay Rows - 145X5
    Push Ups - 20

    Close Grip Pull Ups - 5
    Wide Grip Pull Ups - 3
    Stiff Legged Dead Lifts - 190X5
    Pendlay Rows - 145X5
    Push Ups - 20

    Wide Grip Pull Ups - 6
    Close Grip Pull Ups - 2
    Stiff Legged Dead Lifts - 190X6
    Pendlay Rows - 145X5
    Push Ups - 20

    Close Grip Pull Ups - 6
    Wide Grip Pull Ups - 4
    Stiff Legged Dead Lifts - 190X5
    Pendlay Rows - 145X6
    Push Ups - 21

    Bench Dips - 6
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  26. #26
    Getting there... rimduglep's Avatar
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    I'm wondering what I need to do in order to start getting a little more size/shape out of my shoulders/arms... Without getting too much in the way of my compound lifts... I'm thinking that a few more reps on bicep curls should help... Maybe flip from wide to narrow hand placement on pushups?
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  27. #27
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    I've been thinking a little bit about bulking on Leangains at some point here... It would be a whole lot easier to do if I were single.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  28. #28
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    I will probably post some new progress pictures sometime early next week, just for the sake of having a record of every two weeks.

    Obviously, not much will have changed by then, but hey. On the way.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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  29. #29
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    Originally Posted by rimduglep View Post
    I've been thinking a little bit about bulking on Leangains at some point here... It would be a whole lot easier to do if I were single.
    TBH. for sanity reasons and for the sake of your relationship LOL.

    I would just follow the simplest option that will yield the same results under the bar. That is the eating at any time, anywhere and anything that FYM, within reason.

    You are sitting at 5'11 164lb. A relatively well monitored progression of a slow gain of 0.4lb a week will do you greatly, not only under the bar. But for when the time comes to shed some bloat.

    Overcomplication leads to ease of losing sanity IMO.
    Ride it like you just stole it.
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  30. #30
    Getting there... rimduglep's Avatar
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    The thing I like about Leangains and IF and plans like that is the simplicity of it all. I'm not the sort of person who gets bored eating the same thing every day, and I feel that if I could have a shot at doing Leangains without cheating the program, I could see some really good gains and I'd probably look worlds better by the time I decided to stop. But honestly it seems like that diet and, well, really any diet in which I would be counting calories and macros strictly are bound to cause a lot of drama at home. The world doesn't revolve around my little fitness habit.
    Keep your blood clean, your body lean, and your mind sharp. - Henry Rollins.

    Goal: Leaner and stronger than ever, low 170s, by 6/17/2018.
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