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  1. #5581
    Registered User PtReyesGreg's Avatar
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    8:05 am - Home

    Sunday morning I completed Strength & Mass After 40 (C56_3A) as follows:

    Band Chest Flyes - Red Bands 6 sets of 12
    Superset with:
    Bench Press 3-135, 3-155, 3-185, 2-235, 1-275, 1-295, 1-315, 1-345, 1-375 PR (vid below)

    Decline BP 3 sets of 10 @ 175
    Superset with:
    Seated DB BOLR 3 sets of 10 @ 15

    Dec DB BP 2 sets of 20 @ 40
    Superset with:
    DB Tate Press 10-40, 5-40

    Leg Raises 25, 25

    Bodyweight: 213.4 Pounds (Down 5.6 pounds from 219.0 on 7/2)

    Workout Duration: 1:03:36.95 h:mm:ss.ms (with 1:00 rest between sets)

    https://www.instagram.com/p/CCjDO7YASF0/?hl=en
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  2. #5582
    Registered User PtReyesGreg's Avatar
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    7:15 am - Home

    Tuesday morning I completed Strength & Mass After 40 (C56_3B) as follows:

    Band Chest Flyes 5 sets of 10 @ Red Band
    Superset with;
    Decline Bench Press 3-135, 3-160, 3-205, 1-225, 3 sets o1 5 @ 250

    Decline CGBP 3 sets of 8 @ 190
    Superset with:
    Seated Side Lateral Raises 3 sets of 15 @ 15

    KB French Press 8-62.5, 10-50, 10-50
    Superset with:
    Leg Raises 3 sets of 15

    Bodyweight: 213.4 Pounds (Down 5.6 pounds from 219.0 on 7/2)

    Workout Duration: 0:24:33.85 h:mm:ss.ms (with 1:00 rest between sets)

    Work has been crazy lately so I've fallen way behind on my journal entries. I've still been hitting all of my workouts though.

    My cast was removed yesterday and I was very ready for that. Unfortunately my ankle, foot, and lower leg are sore and tender. I had visions of being able to get back to squatting and deadlifting before too long but my doctor squashed that. He told me to still use a crutch when walking and to limit my walking as much as possible for the next 7 days. After that I can gradually increase my movement over the next 5 weeeks and then he'll reassess me. In the meantime I can't do any exercises that put weight on my leg, so no squats, deadlifts, barbell rows, etc. I'll keep going with my upper body only workouts seated as much as possible.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  3. #5583
    Registered User PtReyesGreg's Avatar
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    Starting Saturday I'm going on a road trip to my in-laws house in Utah for the next week. I'll probably take that time completely off from lifting although I plan to do some daily pushups.

    When I get back from that trip I'm planning to change up my workouts some. It will involve pieces of the Strength & Mass over 40 program, namely working up to sets of 3x5, 3x3, and 3x1 on bench and incline bench. My warmup sets for those lifts will involve reps of 15,13,11,9,and 7 to work more on hypertrophy. All of my assistance lifts will be done for hypertrophy with lower weights. Once I am able to do so I'll add squats, deadlifts, and rows back in as well.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  4. #5584
    Recovering Weakling RT1957's Avatar
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    Strong BP Greg!!!...fingers crossed the cast did the job...Take it slow
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

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  5. #5585
    Registered User PtReyesGreg's Avatar
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    Originally Posted by RT1957 View Post
    Strong BP Greg!!!...fingers crossed the cast did the job...Take it slow
    Thanks Ron. I'm hoping it did the job too. It's hard for me to take it slow, but that's exactly what I have to do. I've got to give the foot and ankle as much time as possible to heal up and strengthen.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  6. #5586
    Registered User shaneinga's Avatar
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    You are making some amazing gains on BP Greg. Really damn impressive man!

    Sorry to hear that your foot is not allowing you to get back to squats and deads but this time next year this will all be a distant memory and you will be back to kicking azz on those lifts soon.

    I like the S&M Over 40 but like you I see the need for some volume for hypertrophy. I guess with the aim at being the over 40 crowd Andy made it so it would be a lower volume program. I like your take on it and it should help bridge that gap.

    Hopefully work slows down for you and your foot heals up quickly.

    Keep crushing it!
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  7. #5587
    Registered User PtReyesGreg's Avatar
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    Originally Posted by shaneinga View Post
    You are making some amazing gains on BP Greg. Really damn impressive man!

    Sorry to hear that your foot is not allowing you to get back to squats and deads but this time next year this will all be a distant memory and you will be back to kicking azz on those lifts soon.

    I like the S&M Over 40 but like you I see the need for some volume for hypertrophy. I guess with the aim at being the over 40 crowd Andy made it so it would be a lower volume program. I like your take on it and it should help bridge that gap.

    Hopefully work slows down for you and your foot heals up quickly.

    Keep crushing it!
    Thanks Shane. I'm dropping the weight on bench and going for some volume for a while. I figure building strength up from the bottom has worked so far so dropping my TM and increasing volume will do me good in the long run.

    I don't know when I'll be able to do squats or deads again, so I bought a utility bench I can do leg extensions and leg curls on. It's not a great bench...I got a Gold's Gym bench on Amazon, but it'll do what I need to do for now.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    IG: @greg_slavin
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  8. #5588
    Registered User PtReyesGreg's Avatar
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    6:40 am - Home

    This morning I completed my 5 Day Bodybuilding Program (C57_1A) as follows:

    Shoulder Rehad - Red Bands

    Band Chest Flyes - Red Bands 5 sets of 10
    Superset with:
    Bench Press 15-115, 13-145, 11-175, 9-195, 7-225, 5-245

    Incline DB BP 12-40, 10-40, 8-40
    Superset with:
    Incline DB Flyes 12-15, 10-15, 8-15

    Triceps Pressdowns 3 sets of 20 @ 50
    Superset with:
    Leg Raises 25, 15, 15

    Bodyweight: 210.4 Pounds (Down 8.6 pounds from 219.0 on 7/2)

    Workout Duration: 0:46:56.87 h:mm:ss.ms (with 1:00 rest between sets)

    I'm changing things up starting with this cycle. I've dropped weight on all of my lifts and am focusing on doing more volume.

    I'm also focusing on tightening up my diet, getting rid of as much junk as I can, and making sure to get enough protein. I'm playing with Intermittent Fasting a bit, as my body seems to function well with that type of schedule.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    IG: @greg_slavin
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  9. #5589
    Still Pounding! TM79's Avatar
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    Glad to see you posting again Greg. Hope you had a good trip to Utah. Nice looking chest and tricep work yesterday. Sounds good on cleaning the diet up. I was going along well until one of our clients walked in the office with a hot, fresh box of donuts yesterday morning. I was lucky to keep it to two. My boss ate 6. Glad to read that you got our cast off too. Is your leg/ankle feeling any better?
    All-Time PR's and Info:
    M, 5'10", 180 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
    Metcons: Murph: 29:43, Double Murph: 1:12:01, Cindy: 27 Rounds
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  10. #5590
    Registered User shaneinga's Avatar
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    Welcome back Greg.

    I like the idea of a utility bench. I have been shopping for a used one around here as well. Great minds think alike.

    Nice workout man. Good luck with your weight loss goals. Are you still going the vegan route?
    IG @ JustShaneinGa
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  11. #5591
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    Glad to see you posting again Greg. Hope you had a good trip to Utah. Nice looking chest and tricep work yesterday. Sounds good on cleaning the diet up. I was going along well until one of our clients walked in the office with a hot, fresh box of donuts yesterday morning. I was lucky to keep it to two. My boss ate 6. Glad to read that you got our cast off too. Is your leg/ankle feeling any better?
    Thanks Trent. The trip to Utah was good. I had to work most of the time, but I did get to take off one day to go rafting on the Green River. I also took 1/2 day off another day to go paddle boarding and swimming at a lake. On the way back we camped out on some BLM land out in the desert which was nice. The nearest other campers were 1/4 mile away.

    It's good to be back and lifting though.


    Originally Posted by shaneinga View Post
    Welcome back Greg.

    I like the idea of a utility bench. I have been shopping for a used one around here as well. Great minds think alike.

    Nice workout man. Good luck with your weight loss goals. Are you still going the vegan route?
    Thanks Shane. Yeah, even though the one I ordered is not the best...I would've preferred to get a better brand, my used market is terrible right now so I went with that one for $170. The used market is so bad here right now I've seen posts for old plastic weight sets with flimsy kids benches from the 80's going for $500+...and not just one ad like that but lots.

    I'm not going the vegan route right now. My blood work went bad on it. My LDL lowered, which was good but my HDL also tanked down to 22. My doctor was very worried about that. Now I'm eating a mix of grass fed beef, fish, chicken, veggies and fruits. I'm trying to keep my grain consumption down as low as possible and I don't digest them well. I also limit my dairy, and try to keep carbs low for the most part. So far so good with that.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  12. #5592
    Registered User PtReyesGreg's Avatar
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    7:03 am - Home

    Wednesday morning I did one of my 5 Day Bodybuilding Workouts (C57_1B) as follows:

    Shoulder Rehab - Red Bands

    Seal Rows 13-95, 11-115, 9-135, 7-145, 5-155, 13-125

    Seated Barbell Shrugs 15-135, 15-155, 15-175

    Tri-Set:
    MG Chins 12 (narrow grip), 10 (medium grip), 8 (wide grip), 6 (angled grip)
    Leg Raises 4 sets of 15
    Reverse Hypers 4 sets of 10

    Bodyweight: 207.6 Pounds (Down 11.4 pounds from 219.0 on 7/2)

    Workout Duration: 0:36:07.04 h:mm:ss.ms (with 1:00 rest between sets)

    It was a good workout. I had a little trouble getting comfortable with the seated barbell shrugs, but once I found a good position at the end of the bench they felt good. That was the first time I've seal rows at home and they felt good too.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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  13. #5593
    Still Pounding! TM79's Avatar
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    You're always posting new exercises for me to look up. Nice job on the seal rows and other stuff. Glad the trip to Utah was fun. That's one state I'd love to explore more of one day. Stay after it brother.
    All-Time PR's and Info:
    M, 5'10", 180 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  14. #5594
    Registered User PtReyesGreg's Avatar
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    Originally Posted by TM79 View Post
    You're always posting new exercises for me to look up. Nice job on the seal rows and other stuff. Glad the trip to Utah was fun. That's one state I'd love to explore more of one day. Stay after it brother.
    Thanks Trent. Yeah I enjoy throwing something new in the mix every once in a while. When I work out at Untamed Strength they have a Seal Row bench, but I'd never tried it at home. It is definitely a keeper.

    Utah was fun. I'd never been in that part of Utah before. My in-laws have lived up there for a couple of years so I was happy to make it over there even though I had to work most of the time. I'm looking forward to going back when my foot/ankle heal up and I can get some time off. They have lots of good lucking trails there.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    IG: @greg_slavin
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  15. #5595
    Registered User PtReyesGreg's Avatar
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    6:38 am - Home

    This morning I did one of my 5 Day Bodybuilding Workouts (C57_1C) as follows:

    Shoulder Rehab - Red Bands

    Decline Bench Press 13-135, 11-155, 9-175, 7-195, 5-215
    Superset with:
    Band Facepulls 5 sets of 15 @ Purple Band

    Incline BP (FSL) 12-165, 10-165, 8-165
    Superset with:
    Upright Rows 12-75, 10-75, 8-75

    DB Side Lateral Raises 12-15, 10-15, 8-15
    Superset with:
    DB BOLR 12-15, 10-15, 8-15

    Bodyweight: 207.6 Pounds (Down 11.4 pounds from 219.0 on 7/2)

    Workout Duration: 0:34:45.91 h:mm:ss.ms (with 1:00 rest between sets)

    Good workout today. I'm enjoying these higher rep ranges. They are tough but I can really feel them hitting the muscles more than the lower rep sets I was doing before.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

    My Blog: https://slavinstrength.wordpress.com/
    IG: @greg_slavin
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  16. #5596
    Registered User shaneinga's Avatar
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    I hear you on the used market still being outrageous for gym stuff. I know out in California you guys definitely have it A LOT worse though. I can find dumbbells here locally for around 1.50 to 2.00 a pound all. Back before the gyms opened you couldn't find them at all.

    Sorry to hear the vegan diet didn't work but at least you get to eat meat again so that is a win.

    2 very solid workouts Greg. Plate raises will work those traps pretty damn well also if those seated shrugs continue to bother you.
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    Doing a drive by. Hope you are doing well Greg!
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    Originally Posted by shaneinga View Post
    Doing a drive by. Hope you are doing well Greg!
    Thanks Shane. I'm doing well, just been super busy with work and with yardwork in my time off. I'm still working out but just haven't been able to log much recently.


    Originally Posted by shaneinga View Post
    I hear you on the used market still being outrageous for gym stuff. I know out in California you guys definitely have it A LOT worse though. I can find dumbbells here locally for around 1.50 to 2.00 a pound all. Back before the gyms opened you couldn't find them at all.

    Sorry to hear the vegan diet didn't work but at least you get to eat meat again so that is a win.

    2 very solid workouts Greg. Plate raises will work those traps pretty damn well also if those seated shrugs continue to bother you.
    Yeah the used market here really stinks right now. It was never great, but it was always decent...now there's little availability and crazy prices. Oh well, I've got most everything I need anyway, so this is a good opportunity for me to be thankful for what I've got and to save some money.

    Eating meat is definitely my "happy zone". My body doesn't do well on carbs in general, so veganism was very tough for me. I do well with veggies and fruits but you can't get by eating them all the time...at least I can't lol.

    I wound up changing back to seated db shrugs which work well for me and added in a burnout set of trap plate raises at the end of the workout. My goal was to hit 100 reps in a row so I started with a 10 pound plate. The first time I only got to 50 and this latest workout I only got to 60 so I've got some work to do.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    6:39 am - Home

    Tuesday morning I did a Hypertrophy Workout (C57_3A) as follows:

    Shoulder Rehad - Red Bands

    Bench Press 15-115, 13-145, 9-175, 7-220, 5-245, 3 sets of 1 @ 275
    Superset with:
    Band Chest Flyes - Red Bands 5 sets of 15

    Incline DB BP 12-50, 10-50, 8-50
    Superset with:
    Incline DB Flyes 12-15, 10-15, 8-15

    Bodyweight: 206.6 Pounds (Down 12.4 pounds from 219.0 on 7/2)

    Workout Duration: 0:34:17.56 h:mm:ss.ms (with 1:00 rest between sets)

    *******************

    6:54 am - Home

    This morning I did a Hypertrophy Workout (C57_3B) as follows:

    Shoulder Rehab - Red Bands

    Seal Rows 13-80, 11-96, 9-115, 7-135, 5-145, 15-115

    Std DB Shrugs 3 sets of 15 @ 60
    Superset with:
    Multi-Grip Chins 12, 10, 8

    Front Plate Trap Raises 60-10

    Leg Raises 3 sets of 15
    Superset with:
    Reverse Hypers 3 sets of 10

    Bodyweight: 205.6 Pounds (Down 13.4 pounds from 219.0 on 7/2)

    Workout Duration: 0:28:32.79 h:mm:ss.ms (with 1:00 rest between sets)

    I've been having good workouts lately. Sorry for my lack of presence on here. I've just been super busy and haven't been able to log them on here. When I've had spare time I wound up doing something else and never getting around to it.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    Glad to see you back in here Greg! Good looking last two sessions. Solid sets. Looks like you are still resting the ankle? Is that improving? Yeah, I hear you on being busy. The only reason I've probably had time to be in here is that I've been walking on the treadmill so much and I just keep the laptop on a shelf right in front of me and catch up on the journals and work. Anyway, hope you'll stick around. There's only so much yard work you can do. Glad you're back to eating meat too. I doubt I could ever survive on a vegan diet.
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    Originally Posted by TM79 View Post
    Glad to see you back in here Greg! Good looking last two sessions. Solid sets. Looks like you are still resting the ankle? Is that improving? Yeah, I hear you on being busy. The only reason I've probably had time to be in here is that I've been walking on the treadmill so much and I just keep the laptop on a shelf right in front of me and catch up on the journals and work. Anyway, hope you'll stick around. There's only so much yard work you can do. Glad you're back to eating meat too. I doubt I could ever survive on a vegan diet.
    Thanks Trent. Yeah my foot and ankle are still recovering. I've got an appointment with the Podiatrist next Tuesday to evaluate it again and decide if I need surgery. I'm trying to get a second opinion from an Orthopedist to see what he says. His office is closed right now because of Covid but they're opening up next Tuesday so I'll still try to get in there before any surgery is done.

    Yeah I'm happy to be eating meat again too. My sister-in-law butchered some of her cows and steers recently so I bought 100 pounds of meat from her. I'll probably be done with that in a couple of weeks though.
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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    6:33 am - Home

    This morning I did a Hypertrophy Workout (C57_3C) as follows:

    Shoulder Rehab - Red Bands

    Decline Bench Press 13-135, 11-155, 9-190, 7-215, 5-240
    Superset with:
    Band Facepulls 5 sets of 15 @ Purple Band

    Incline BP (FSL) 5-190, 5-190, 5-190
    Superset with:
    Upright Rows 12-85, 10-85, 8-85

    Tri-set:
    DB Side Lateral Raises 12-15, 10-15, 8-15
    DB BOLR 12-15, 10-15, 8-15
    Decline Situps 3 sets of 15

    Bodyweight: 205.6 Pounds (Down 13.4 pounds from 219.0 on 7/2)

    Workout Duration: 0:39:50.79 h:mm:ss.ms (with 1:00 rest between sets)
    If in doubt, squat and run hills. So you walk into the gym and don't know what to do? Then squat and run hills. Have a miserable day at work and want to break someone's neck but aren't sure who's? Then squat and run hills. - Wendler

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