Lots of running, little lifting TO Lots of lifting, little running!

[mom2sethc]

Hello,

Time for me to start my own journal! As soon as I figure out how to add pics, I'll add some progress photos and food porn!

My name is Elaine and I've been lurking on the ladies bodybuilding board for a couple of years now. I'm 54 years old and in the best shape of my life! I attribute this to weight lifting.

I was/am a runner, I started running at 24 years old. I did 5/10K distances and ran around 20 miles per week. After I had my son at 35 years of age, I needed to increase my miles in order to work off my baby weight gain. I upped my miles into the 30-40+ miles per week range and started doing half and full marathons. I've done tons of half's and 14 full marathons in the last 19 years. Then I got bored! I felt like I needed/wanted a new challenge. My running PR's were hit in my mid 40's and have been on a decline every since. My desire to spend hours out on the roads running was gone.
So I tried CrossFit! I did CrossFit for 1 1/2 years. While I enjoyed it, I still hadn't dropped running miles too much and the 2 together were too much for me. So I dropped CrossFit. When I started CrossFit, I had plenty of aerobic capability, I had strength in my lower body due to my years of running, but absolutely NO upper body strength! No muscle in upper body at all, lucky if I could pull myself out of a swimming pool! When I left CrossFit, I could do strict push ups, I could do an unassisted chin up, I saw change in my body I never thought possible! I was hooked!

I then took what I loved in CrossFit, which was the compound lifts (dead lifts, bench press, back squat, etc) and started doing a Starting Strength program in my home gym. I lifted twice per week and ran the rest of the time.

Since then, I have joined a new gym which I love! I go 3 times per week and run on the opposite days. My running distance has decreased. I still lift at home and assist my son and husband with their programs, but I find that I push myself so much more in the gym! I'm anti-social, so it is also good for me to "get out of my comfort zone" and try to engage with other human beings!

My new gym is small, it is a CrossFit-ish type of training, in that it is group workouts designed by the coach. It is an hour long and it kicks my old booty! I joined for a year and I am determined to go 3 times per week and see what I can accomplish.

My stats and goals:
Age: 54
Weight: 124 (I gained weight in CrossFit, after I quit I dropped about 20 lbs)
Height: 5' 3.5"

Goals:
no plans to lose weight, mostly just trying to build muscle in entire body. I'd like to accomplish:

Deadlift - 150 (current 125)
Back Squat - 125 (current 85, but improving since coach corrected some form issues)
Bench Press - 80 (current around 65)
Pushups - 10 strict in a set (current can do 5 for 4 sets)
Chin Ups - 2-3 unassisted (can do 1, can do 3 if I do a jumping start!)
Pistol Squat - want to accomplish this unassisted!

With all that said here is the workout I did on Monday (workout is 1 hour):

Warm Up - we do a tough warm up, the 1st day at the gym the warm up wore me out!
(bear crawls, frog hops, lunges, toe touches, etc)

Workout:

4 Sets of:
Pull Ups - AMRAP
Pistol Squats 6 each side
L Sits - 30 second hold
Farmers Carry - 2 laps of gym

4 Sets of:
Back Squats - warm up sets then sets of 5, 5, 10, 10 (I did 75 for sets of 5, and 65 for 10)
Push Ups - 5 x 4 sets
Band Pull Aparts - for 30 pulls

4 Sets of:
Bike Sprints - 45 seconds
Rack Kettlebell Holds - 45 seconds
1 minute rest in between

Happy New Year everyone and here's to all of us hitting our goals!!!

Elaine

[mom2sethc]

Hello,

No gym today so I ran 4 miles at 5:30 am! It was raining pretty hard, but 57 degrees in Ohio in January, I'll take it!
Goal with running is simply to keep my miles high enough to run a couple of spring half marathons. Nothing speedy, just finish.

Last nights (Wed) workout at the gym:

warm up

Workout:

3 rounds:
Battle Rope 45 seconds
KB Clean and alternating arm press 8 reps
Band pull aparts 25 reps

5 rounds:
Bench Press:
5x65 lbs
5X70 lbs
3x75 lbs
3x75 lbs
14x60 lbs (had to fight hard for the 14th rep!)

KB Rows x 12
DB Curls x 12

4 rounds:
Sand bag bear crawls - 45 lbs x 1 lap of gym
Tricep band pulls - AMRAP
Burpees 15


Dinner was Blue Apron meal of steak and roasted potatoes, I also roasted a head of cauliflower.
Since our only child started college last fall, hubby and I have been enjoying Blue Apron meals 3 times per week. I love that I am eating a healthy dinner and the meals are portion controlled, so no over eating.

[mom2sethc]

testing my ability to add a pic!

This is a pic of me taken a couple of years ago in my CrossFit days.

[Fiction2Fitness]

Hi there and welcome.

When it comes to the pictures, part of that will involve posting more. To post direct in the forums, you have to reach a certain number of posts but you'll get there. Just keep posting. I like both running and lifting, so will have to check out your journal on occasion to see how it all goes for you.

Kind of funny is that while viewing your page, over on the tv while watching on Hulu there was a commercial for Blue Apron. I've never used a food service but they do look interesting. And I like adding veggies to a meal. I do that at times with chicken and rice, put in even more vegetables to make for a bigger meal without as many calories.

[adriannec]

Question about the sandbag bear crawls. I've done bear crawls but without weight. Are you dragging the sandbag? On your back? Curious.

I also have used Blue Apron a few times. It's very convenient and everything so far has turned out great. I "treat" myself to one order a month from either Blue Apron or another service. Just depends on which recipes I like best at the time.

[mom2sethc]

Hello,

Another no gym day today so I ran instead. 5.3 miles. Today was a little colder than my 57 degree day, a balmy 27 today! Looking forward to going to the gym tomorrow morning!

I am planning on running a spring half marathon, just have to pick which one! Also thinking about doing a Spartan Sprint! I was going to do one last year but a surprise breast cancer diagnosis changed those plans! Fortunate for me that my cancer was very small and required only a lumpectomy followed by radiation, but still derailed my training.

Fiction - I do the same thing with my meals, tonight we had chicken with couscous and broccoli, I roasted an extra tray of broccoli for more veggies. I have started roasting veggies and am hooked! yum! broccoli, cauliflower, carrots, beets, potatoes, etc!

Bear crawls - yes the sand bag is under your body and you pull it along between your legs and hands.

We are loving Blue Apron! We started doing it once our son left for college. We eat out less and the meals are much healthier. I am learning a lot too! They are fun to make and I have yet to make one of the meals that didn't come out just like the pics! We are eating veggies that we never ate before.

[mom2sethc]

Hello,

Started the day at 7:00 am with my gym workout:

warm up

4 rounds:

Chin Ups (amrap)
Dips (amrap)
Lunges w/ KB - 6 per side
Farmers Carry - 2 laps of gym

4 rounds:
Dead lift 1x75, 1x115 warm ups
3 x 125 lbs
3 x 125 lbs
3 x 125 lbs
3 x 125 lbs (todays 4 sets at 125 felt lighter than last weeks 2 sets at 125! woohoo!!

slam balls 4 x 8

hollow holds 30 sec x 4 rounds

7 min AMRAP:

KB tater squats (as my coach calls them! basically deadlift to rack hold to squat with KB) - 12
butterfly sit ups - 15
mountain climbers - 20

Then met my sister at 10:30 for a hilly run of 5.3 miles!

Glad to see that I can do a 1 hour intense workout and follow it up with a run. The weight training is showing in my running, I feel much stronger, especially on hills!

Time to relax and enjoy the last day with my son before he heads back to college tomorrow!! boohoo and YAY!!! at the same time! I miss him, but so happy and excited for him!

Happy weekend everyone!!

[mom2sethc]

Hello,

Sunday was a run day. It was pretty cold in my area, 19 degrees. I went out with our running group and did 4 miles. Better than doing nothing I say!

Afterwards we took our son back to campus for his spring semester. We attended his cross country awards banquet. He earned his varsity letter as a freshman, and also got an award for "newcomer of the year"! Proud parents we are!

Monday I took my husband to the spa for his birthday. He's never had a massage and would not go unless I went with him. So, we had a couples massage and a pedicure. He loved the massage, didn't care for the pedicure!

I was down a little on Monday after we took my son back to campus, and didn't feel like going to my gym class. However, I knew if I didn't go, I'd be mad at myself, so out the door I went:

Monday's workout:

Warm Up

Set of 3 rounds:
Db renegade rows - 10
Keg carries - 2 laps of gym
pistol squats - 6 each leg (getting better at these!)


Back squats - w/u sets at 45, 65 then:
1x5 pause squats - 80
1x5 pause squats - 85
1x5 pause squats - 95 (going to break 100 next week!)
1x5 pause squats - 95
1x10 squats - 70
1x10 squats - 70 (squats are feeling really good!)

4 Rounds:
pushups AMRAPS
band pull aparts - 25

3 rounds:
30 sec bike sprints
plank touches
pull ups - 10

For a workout that I almost didn't do, I felt great!!!

[mom2sethc]

Hello,

I have my gym workout this afternoon. I'll post my workout later. For now I'm posting 2 pics, one is a "cute puppy" pic!!! and the other is "food porn" pic!!!

The puppy is my friends', he is a Rhodesian Ridgeback (I doubt I spelled that correctly), about 9 weeks old, I got to meet and play with him last night! He is so cute! I'd love to have a dog, but currently we are not home enough hours in the day to have one. So, maybe a little later in life.

The other pic is one of our Blue Apron meals from this week, it is a spicy shrimp and rice cake dish. It has cabbage, shrimp, rice cakes, scallions, soy glaze, black bean sauce and various other yummy seasonings. It was one of the dishes that I didn't think I'd like, but it is YUMMY!!!!! I plan to make it myself.

[mom2sethc]

Hello,

Last nights (Wed) workout at the gym:

warm up

Workout:

3 rounds:
Battle Rope 45 seconds
KB Clean and alternating arm press 8 reps
Band pull aparts 25 reps

5 rounds:
Bench Press:
5x65 lbs
5X65 lbs
3x70 lbs
3x70 lbs
15x60 lbs (last week I had to fight for the 14th rep, missed 15. This week I made it through the full set!)

KB Rows x 12
DB Curls x 12

3 rounds:
Sand bag reverse gorilla crawls (what a name!) - 45 lbs x 1 lap of gym
Tricep band pulls - AMRAP
Burpees 15

[mom2sethc]

Hello,

No gym today so it will be a run day when I get home! 4 miles in my n'hood! With the weather sitting at almost 50 degrees, I can't complain!

Currently I am only going to my gym 3 times per week, however I am starting to think that I would enjoy a strength workout 4 times per week. So I will think about putting a workout together that I can do at home.

Last nights Blue Apron meal was yummy!!! I'll post a pic, it was mushroom, spinach, mozzarella, ricotta stromboli!!

Looking forward to my gym workout tomorrow, it will be dead lift day!! I'm hoping to hit a new pr, currently at 125 for 4 x 3.

[mom2sethc]

Hello,

Sat am was my gym workout. As I had hoped I hit a new pr on my dead lift! I call it a pr because I have only hit a higher number once for 1 rep when I was in CrossFit, however I was also 20 lbs heavier than I am now. So, Sat's workout below:

Warm Up

4 sets:
Chin Ups AMRAP
Dips AMRAP
KB Rack position Lunges 6 each side
Farmers Carry

4 sets:
Deadlift (after w/u sets):
1x3 - 125
1x3 - 125
1x3 - 135
1x3 - 135 (new PR woohoo!!!)

Sit Ups - 25
Single Arm DB bench press 8 each side

7 min AMRAP:
KB row, clean and Thruster - 8
Core - heel touches - 16


On Sunday I ran 7.5 miles. My running is feeling great as of late, I attribute it to my gym workouts. I have been feeling very strong and running faster! No complaints!!

Last nights Blue Apron meal was Bucatini pasta carbonara made with carrots, celery, shallots, onion, garlic, beef, yum!!!!! I also roasted a tray of cauliflower for extra veggies!

[mom2sethc]

Hello,

Last night's workout:

Warm Up

4 Sets:
KB Snatch single arm ladders each side 5,4,3,2,1
Battle Rope Ladders 50, 40, 30, 20
Ring Rows 12 all 4 sets

4 sets:
Pause Squats 2,1,2 (2 seconds down, 1 second in hole, 2 seconds up):
1x5 - 80
1x5 - 80
1x5 - 80
1x5 - 80
1x10 (no pause) 70
1x12 (no pause) 70

1 arm KB carry 2 laps each arm - 4 sets

3 sets:
Bulgarian Split Squats:
1x10 - 24 (each leg)
1x10 - 24 (each leg)
1x10 - 24 (each leg)

6 Min AMRAP:
KB Swings - 10
Burpees - 6


My current PR's:
Bench - 70 for sets of 3
Dead lift - 135 for sets of 3
Back Squat - 95 for sets of 5

Last nights Blue Apron dinner was quacamole burgers and roasted sweet potatoes, onions and I added brussel sprouts because I love them! It was YUMMY!

[thehobbes]

Subbed! Awesome work in here, great job hitting that DL PR! I'm also in Ohio and have been enjoying this oddly warm weather, been going to the park almost every day this month.

[mom2sethc]

Hello,

Thanks Hobbes! It's nice to have company in my journal! I am enjoying our warm weather too, although part of me would like a little snow.

Wednesday's Workout:

Warm Up (our warm up is tough, it's like a mini WOD, so it counts!)

3 Sets:

Chin Ups - AMRAP, I did 8 (weighted with 20 lb chain, this is using a barbell with feet resting on bench, not unassisted yet, coach says I'll be doing unassisted soon! I can do 1, but that is all right now)
Renegade Rows - 10 with 12 lb db's
Jump Squats - 8
Farmers Carry 1 arm - 2 laps each arm

4 Sets:

Bench Press:
5x65 lbs
5X70 lbs
3x70 lbs
3x70 lbs
15x55/65 lbs (got through 7 at 65, then dropped to 55 for remaining 8)

KB Rows alternating arm - 12 each arm

Planks with alternating floor touch - 30 seconds

1 set:

100 Band Pullaparts (with as few breaks as possible, I did 4 x 25)


3 Sets:

Bike Sprint 30 seconds (I hate the bike! I'd rather do burpees!)
Reverse Gorilla sandbag pulls - 2 laps of gym
KB Halos 8 each direction

Last night's Blue Apron Dinner was chicken with cooked potatoes and roasted fennel and brussel sprouts, yummy!!!

[thehobbes]

Good progress on the chins, you'll be doing a clean set of 10 unassisted in no time! Those Blue Apron meals look delicious. I hear ads for that company all the time, always wondered how the meals turned out.

[mom2sethc]

Hi

Yesterday and today are "no gym" days. So I ran. I ran 4 miles yesterday at 5:30 pm, I was hoping it would be snowing, and it was, but not until my last 1/2 mile! I had a great run! I am so thrilled to see the results of my strength training pay off in my running! I feel so much stronger and faster than I have felt with my running in quite some time. I may even think about a time goal for my half marathon that I am running in April!

I ran 3 miles this am at 5:30 am! It was either then or tonight, and I wanted to get it done. So out I went! I sometimes run with a group of runners, our group is called canal rats, or rats for short! Most of them are very fast, so I tag along in their dust! hee hee! But they are great people and there are a few that run my pace.

Tomorrow back to the gym! It is deadlift day tomorrow!! yippee! I am starting to like deadlifts!!

Currently I am in the gym 3 days per week, running 3-4 days. I would like to add a 4th gym day, but not quite sure yet what to do on that day. Currently my body is holding up pretty well, it may be wise to remain with my current schedule.

The Blue Apron meals are great!!!! They taste great and they are fun to make!! I feel like a chef!! Plus, the added bonus is that my hubby and I are eating a much healthier dinner than we have in the past! More nutrition and less calories. We are also eating foods we've never had before.

On that note..last nights Blue Apron meal was salmon and freekah with a radish salad. My hubby doesn't like radishes, so instead I roasted some broccoli. I am not a fan of salmon, so I had hubby grill a filet for me! yummy!!! The freekah is so much better than nice (at least for me!), it has a splash of olive oil, and salt and pepper.

[mom2sethc]

Hello,

Sat was a gym day, my workout is listed below. We did sets of 5 on the deadlift Sat instead of sets of 3, so i did not go for a pr, but I did do 4 solid sets of 5 reps at 115. So I am happy with that.

Sunday was a run day, I ran 8 miles with my sister. I am working on bringing my running miles up each week now. I'm working on bringing my long run up into the 13-15 mile range. So each week I'll add a mile or 2 to it until I get it where I want it to be, then maintain that for the spring racing season. I'm running 4 days per week, other than the long run, my other runs are in the 3-6 mile range.

We had a good weekend, our son did not have a track meet this weekend so we stayed home and went to the motorcycle show! We used to ride a motorcycle when we started dating and before our son was born. We had always talked about getting a motorcycle again after our son went to college, well, last fall our son started college and we bought our motorcycle!



Warm Up

4 sets:
Barbell rows 12 x 45 lbs
Barbell clean and press 6 each side x 20 lbs
Heel Grabs (basically a core workout) - 30

4 sets:
Deadlift (after w/u sets):
1x5 - 115
1x5 - 115
1x5 - 115
1x5 - 115

Push Ups - AMRAP
Tricep Ext with ring rows - 12 (I'm still feeling this one!)

4 sets:
Battle Ropes - 40 seconds
Sandbag clean to shoulder x 4, then lunch backward with weight x 6 - right leg - 35 lb bag
Sandbag clean to shoulder x 4, then lunch backward with weight x 6 - left leg - 35 lb bag


Last nights Blue Apron was called Pibil Style Pork, it comes from the Yucatan Peninsula. It is pork marinated in spices (of which I've never heard of!), cooked spinach, long grain rice with orange zest, and a cara cara orange (looks like a small grapefruit on inside), olive oil and scallion salsa! It was tasty!!!!

[mom2sethc]

Hello,

I felt really strong on back squat last night! I could have gone higher than the 90 lbs that I used, it just didn't feel heavy! woohoo! I'm so close to 100, I plan to get there very soon!!


Last night's workout:

Warm Up

4 Sets:
KB Snatch single arm ladders each side 5,4,3,2,1 (worked up to 25 lbs for last 2 sets)
Battle Rope Ladders 50, 40, 30, 20 (actually did all sets at 50 by mistake!)
Ring Rows 12 all 4 sets

4 sets:
Pause Squats 2,1,2 (2 seconds down, 1 second in hole, 2 seconds up):
1x5 - 85
1x5 - 85
1x5 - 90
1x5 - 90
1x10 (no pause) - 75
1x10 (no pause) - 75

1 arm KB carry 2 laps each arm - 4 sets

3 sets:
Bulgarian Split Squats:
1x10 - 24 (each leg)
1x10 - 24 (each leg)
1x10 - 24 (each leg)

6 Min AMRAP:
KB Swings - 10
Burpees - 6


Today is not a gym day, but I will either go to the indoor track and run a few miles with some friends, or my hubby and I will do a weight workout at home.

Last nights Blue Apron was yummy!! Chicken thighs, kale and mushroom, and mashed potatoes!

[thehobbes]

Great job on the squats!! Wow, mirin' your running mileage.

[Fiction2Fitness]

Nice work with the lifts and runs. Plus, those meals sound amazing!

[mom2sethc]

Hi!

running comes easy to me as I've been running since I was 24 (30 years now!!!! hard to believe)! Like I said before, I'm not speedy, but I have pretty good endurance. My fastest half marathon time is 1:56, and my fastest marathon time is 4:26. These pr's were set in my mid 40's. I can't come close to these times now, nor am I trying! Anymore I just run what feels good, sometimes fast, sometimes slow.

The Blue Apron meals are really good! But also fun to make! and most importantly, they save me from trying to meal plan and grocery shop!

I was going to run a few miles last night or play around in our home gym, but I felt a little "under the weather", so I rested instead. I don't want to miss my workout tonight, it is bench press night.

Last night we went out for dinner instead of doing Blue Apron. I had scallops and lobster gnocchi, it was yummy!


It's February! hubby and I are going to Cancun in 18 days!! I am so excited! We went to Mexico for our honeymoon 21 years ago, so this is a "son off to college, 2nd honeymoon" trip for us.

[mom2sethc]

Hello,

I didn't run or lift last night, boo hoo!! just rested in order to feel better today. I moved my workout from yesterday to today, so I will still get my 3 days per week in. I'm still fighting something, but I intend to work out. I have not missed a class since I started at my new gym, it's been 8 weeks now.

Last nights Blue Apron dinner was beef tacos, the tacos had a radish salsa and mozz cheese. The side dish was roasted sweet potato, I also roasted some brussel sprouts too for more veggies! YUM!!

[thehobbes]

Oh man, something's really been going around this winter. I hope you feel much better this weekend!

[Fiction2Fitness]

That's awesome on your run times. I just started running in my 30's and haven't made it past 10k, yet. Need to figure out where to run in LA without giving my parents a heart attack, or like with walking anywhere late after work, just don't tell them. mmm to the veggies. I like cooking brussel's sprouts as an extra.

Hope you get feeling better really fast.

[mom2sethc]

Hi!

Didn't know if I could make it through my workout last night, but I did not want to miss it!
Good thing as I pr'd in my bench press reps! Maybe I should workout sick more often! hee hee!

Fiction - I started running in my mid 20's, but I didn't do half marathons until my mid to late 30's and I didn't do a full marathon until my 40's! I just did 5 and 10ks. Once I had my son at 35, something needed to change in order to get my baby weight off. I ended up increasing my miles as I wasn't about to give up my food intake! hee hee! Once I increased the miles, I got hooked on distance. The beauty of running is that it isn't a sport that you can't improve on as you age. My speed is decreasing now, but I still feel great out there running! 30 years of running on this old body!! No worse for the miles either. But for sure, more results from lifting! Although my legs have benefited from my miles, but that is about it.


Warm Up

3 Sets:

Chin Ups - AMRAP, I did 10
Renegade Rows - 10 with 12 lb db's
Jump Squats - 8
Farmers Carry 1 arm - 2 laps each arm

4 Sets:

Bench Press:
5x70 lbs
5X70 lbs
3x70 lbs (did not go up in weight as I wanted to work on form)
3x70 lbs
15 x 65 lbs (got through 14 at 65, needed assistance for 15th, last week only got through 7 at 65 then had to drop weight)

KB Rows alternating arm - 12 each arm

Planks with alternating floor touch - 30 seconds

1 set:

100 Band Pullaparts (with as few breaks as possible, I did 4 x 25)


3 Sets:

Bike Sprint 30 seconds (this was the hardest part of my workout last night)
Reverse Gorilla sandbag pulls w/ 100 lb bag - 2 laps of gym
KB Halos 8 each direction


No Blue Apron last night! Hubby felt sorry for me since I was sick so we got a bite out. Blue Apron on the menu tonight though!

[mom2sethc]

actually that should be "my speed is INCREASING now", not decreasing! (I wish)!

[thehobbes]

Need to figure out where to run in LA without giving my parents a heart attack, or like with walking anywhere late after work, just don't tell them.

Run with a visible tazer in hand, or get a friendly yet large dog and have him as your running buddy.

[Fiction2Fitness]

Run with a visible tazer in hand, or get a friendly yet large dog and have him as your running buddy.

lol Might have to go with tazer. Small apartment with cat might not go well with the large dog.

[mom2sethc]

Hi!

I'd love to have a dog! I'm hoping that once I get to a part time working status or retired we can get one. Both my husband and I are working full time out of the home and a dog would be alone for 9-10 hours per day in a crate, I just can't do that. So, no dog for us for now.
I've always been fortunate, maybe stupid at times, but I have always run alone, sometimes very early in the am while still dark in our towpath trail! Now I run in my neighborhood, day or night solo, I feel very safe in my hood. I run a lot in out local towpath, again I feel very safe. Maybe just lucky, but we don't hear of any runners being attacked etc, so I don't worry too much.

I missed my gym class on Sat! I was not happy about it! But I was too sick and mostly did not feel it very nice to share my nasty germs with my gym mates! I'm sure they are happy I did not go! This hit me hard and fast, one minute fine, the next I have terrible sinus pain, nasal congestion, fever, chills. Anyway...by Sat I was so miserable I asked the local pharmacist what I could take as nothing I was taking was helping with the pain pressure and congestion. He told me Claritin D! Well, within an hour after taking it I felt significantly better!!!

So, on Sunday out the door I went to get 4 miles in. I didn't feel too bad! Just happy to be out and doing something again.

After my 4 mile run, being still angry about missing deadlift day at the gym, I went into my basement home gym and played around with my deadlift. I worked myself up to a new pr of 140 lbs! Even my hubby was impressed! I'm attaching a pic, take a close look at those 45 lb plates and notice the amount of dust on them! They've never been used since we bought this bench many years ago! hee hee!!

Our last Blue Apron meal was lemon Bucatini pasta with a salad of bibb lettuce and marinated radishes. I roasted some broc**** too, yummy!!!