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  1. #1
    Registered User The Unforsaken's Avatar
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    The Unforsaken's clean bulk I

    Goals:

    Primary goal: to add as much lean mass as possible with the lowest amount of bodyfat possible. Secondary goals: to increase deltoid size significantly and to increase chest strength significantly. This is my first "clean" bulk (I've done several dirty ones with little success). I will be bulking for the next 8-12 weeks. It will take me about a week to get into the diet as I slowly increase calories. If I'm not seeing good enough gains within 2-3 weeks, I will probably start supplementing with CEE. I'll also fine tune my diet as necessary.

    Age: 20
    Height: 5'9
    Weight: somewhere between 155 and 160
    Bodyfat: somewhere between 14% and 16% (for those of you who followed my cutting journal, I now add 3% to the caliper value as I believe this is more accurate)

    I'll take more precise measurements on sunday.

    Routine:

    4 day lifting split, 2-4 days of cardio a week (both HIIT and medium pace)
    • Monday: Chest/Biceps
    • Tuesday: Legs/Abs
    • Thursday: Shoulders/Triceps
    • Friday: Back

    Exercises:

    Chest:
    • Flat barbell bench, 3x6-10
    • Incline dumbbell bench, 3x6-10
    • Flat dumbbell fly, 3x8-12

    Back:
    • Pullups, 3x2-10 (as many as possible)
    • Deadlift, 2x4-6
    • Barbell row, 3x6-12
    • Dumbbell row, 3x6-12

    Shoulders:
    • DB shoulder press, 3x6-10
    • Lying laterals, 2x8-12
    • Standing one-arm laterals, 2x8-12
    • Cuban rotation, 3x12-15

    Legs:
    • ATG front squat, 4x4-6
    • Leg press, 2x6-8
    • Leg curl, 3x6-10
    • Standing calf raise, 3x12-15
    • Seated calf raise, 3x15-20

    Biceps
    • EZ-bar curl, 3x6-10
    • Alt. DB curl, 3x6-12
    • Hammer curl, 3x6-12

    Triceps
    • Tricep dips, 3x6-12
    • Lying tricep extension, 2x4-10
    Diet:

    Meal 1
    • 1 cup oats
    • 2 whole eggs
    • 1/2 tbsp olive oil
    • 1 cup skim milk
    • 1 cup strawberries

    Meal 2
    • 1/4 lb chicken breast
    • 1 very large yam (or 1/2 cup brown rice)
    • 1/2 medium onion
    • 1 cup carrots
    • 1/2 tbsp olive oil

    Meal 3 (pre-workout)
    • 1 scoop whey
    • 1 large banana
    • 1 cup skim milk

    Meal 4 (post-workout)
    • 2 scoops whey
    • 1/2 cup oats
    • 50g dextrose

    Meal 5
    • 1/4 lb ground beef (extra lean)
    • 1 cup pasta (or 2 medium potatoes)
    • 1/2 cup beans
    • 1/2 cup tomatoes
    • 1/2 tbsp olive oil

    Meal 6
    • 1/2 cup cottage cheese
    • 10g fish oil
    • 1 medium apple
    Totals: 3124 calories, 207g protein, 415g carbs (48g fiber), 74g fats

    Supplements:
    • Whey protein
    • Multi-vitamin
    • 1000mg vitamin C
    • Fish oil capsules

    Let me know if you have any suggestions to this program.
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  2. #2
    Registered User The Unforsaken's Avatar
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    Thursday: Shoulders/Triceps

    DB Shoulder Press:

    25x12
    40x9
    40x5
    40x5

    Lying Lateral Raise:

    15x8
    15x8

    One-arm Lateral Raise:

    15x8
    17.5x5

    DB Cuban Rotation:

    12.5x12
    12.5x12
    12.5x12

    Dips:

    BWx8
    BWx7
    BWx6

    Lying Tricep Extension:

    75x4
    75x4

    Overall a good workout. Getting back into the groove.
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  3. #3
    Registered User The Unforsaken's Avatar
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    Friday: Back

    Deadlift: (light)

    135x8
    225x6
    225x6

    Adding 20 pounds a week from here until I get to where I was at before

    Pullups:

    BWx4

    Chinups:

    BWx5
    BWx4

    BB Row:

    95x6
    95x6
    95x6

    Had to do these with a curl bar instead of an olympic bar today. Felt way off balance.

    DB Row:

    40x6
    40x8
    40x8

    Exactly 1 year ago, I was rowing 135x6 with ease. I don't really know what happened to my lat strength, but I'm going to work hard to bring it back up this summer.
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  4. #4
    Losing the fat Glyder's Avatar
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    Since you want to add more mass and less bf, then I would suggest adding more protein, and dropping carbs. Your double the carbs than protein. That cup of oatmeal in the morning, is that a cup uncooked? Cooked that translates to a lot of oatmeal. Throw some eggwhites in with your eggs in the morning, that will add a good bit of protein to get you started in the morning as well.

    Overall the workout looks pretty good. If you want a good mass gainer for the chest, add in Dips. I know you have them in there for Triceps, but they rock for chest.

    Legs, I would throw in SLDL as well.

    Back day, you did pullups AND chinups. Chins are for biceps. Plus, you did 2 of the same types of rows...barbell and DB. I would alternate these every other workout, and throw in another back exercise...

    Triceps throw in some close grip bench presses.

    Just a couple suggestions, over all your workout looks good. Keep it going
    Positive Attitude
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    "and you ask if you need to step up the intensity, a true DC trainee wouldn't need to ask himself that question, he would already be training with full intensity, this isn't a program for "a pretty high intensity", it's for a kick in the balls intensity where you always try to get that extra rep" - Equill

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  5. #5
    Registered User The Unforsaken's Avatar
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    Originally Posted by Glyder
    Since you want to add more mass and less bf, then I would suggest adding more protein, and dropping carbs. Your double the carbs than protein. That cup of oatmeal in the morning, is that a cup uncooked? Cooked that translates to a lot of oatmeal. Throw some eggwhites in with your eggs in the morning, that will add a good bit of protein to get you started in the morning as well.
    The measurement is 1 cup of uncooked oats, which I then cook. As far as protein, I believe the 2-3g of protein per pound of body weight figures that people throw around are probably excessive. I was considering starting as low as 150g of protein. I will slowly increase protein levels if necessary. All the science points to lower protein requirements, but I'll see what works best for me I'll definitely do the egg whites if/when I increase my protein intake. I'll know within a week or two.

    Originally Posted by Glyder
    Overall the workout looks pretty good. If you want a good mass gainer for the chest, add in Dips. I know you have them in there for Triceps, but they rock for chest.
    I did dips for a long time with chest. I've now decided to do them tricep-style on tricep day. I believe my bench press weakness lies in my chest and not my delts or triceps, so I've decided to do some flyes instead.

    Originally Posted by Glyder
    Legs, I would throw in SLDL as well.
    I cannot recover from both conventional deads and SLDLs in the same week. (I have tried it.) I'd much rather do conventionals. I do deads almost romanian style anyways, so my hams get hit hard from that as well.

    Originally Posted by Glyder
    Back day, you did pullups AND chinups. Chins are for biceps. Plus, you did 2 of the same types of rows...barbell and DB. I would alternate these every other workout, and throw in another back exercise...
    I will do only pullups in the future. I did chins today because I didn't think I was going to get very many pullup reps on the last 2 sets. But chins are primarily a lat exercise still, even though they recruit more biceps than pullups do. I am doing 2 types of rows because I am experimenting with more lat volume.

    Originally Posted by Glyder
    Triceps throw in some close grip bench presses.
    I used to do these but didn't get much out of them. Plus I find them awkward. I'll probably re-incorporate them if my tricep progress is lacking though.

    Originally Posted by Glyder
    Just a couple suggestions, over all your workout looks good. Keep it going
    Thanks a lot for the suggestions. I hope my comments don't sound unappreciative, but I have my reasons for most things in this plan, and I'm trying out different things to see what my body responds best to this time around
    Last edited by The Unforsaken; 06-03-2005 at 11:54 PM.
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  6. #6
    Registered User The Unforsaken's Avatar
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    Saturday: Cardio

    Type: 20mins HIIT on stationary bike
    Calories burned: 311
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  7. #7
    there is no offseason mivi320's Avatar
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    Looking good, man. Glad to see you finally bulking
    If you want it bad enough, you'll find a way.
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  8. #8
    Registered User The Unforsaken's Avatar
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    Originally Posted by mivi320
    Looking good, man. Glad to see you finally bulking
    Thanks, yeah it's about time
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  9. #9
    Registered User The Unforsaken's Avatar
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    Stats: 6/5/2005

    Weight: 157.6
    Lean Mass: 133.1
    Fat Mass: 24.5

    Bodyfat: 15.6%
    Chest Fold: 5.8mm
    Ab Fold: 22mm
    Thigh Fold: 18mm

    Waist: 30
    Chest: 38.25
    Shoulders: 44.5

    Left Arm: 13.875
    Right Arm: 13.375
    Left Forearm: 11.75
    Right Forearm: 11.75

    Left Thigh: 22.375
    Right Thigh: 22.375
    Left Calf: 15.625
    Right Calf: 15.625

    I'm using a 3 point caliper test to measure bodyfat. I add an additional 3% to the formula as I believe this is more accurate. (I'd rather overestimate than underestimate anyways). The skin fold values are the average of 5 measurements. I'll be monitoring body composition weekly and body part measurements monthly.
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  10. #10
    Losing the fat Glyder's Avatar
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    Originally Posted by The Unforsaken
    Thanks a lot for the suggestions. I hope my comments don't sound unappreciative, but I have my reasons for most things in this plan, and I'm trying out different things to see what my body responds best to this time around
    Your comments dont sound unappreciative at all You seem to have a good grasp of your body, and what it can and cannot do. One thing I do know, and I now believe it, is the protein. I don't know if 3x bw of protein is right, but I know that I take in about 450 or so (i weigh 250) and I have gotten larger faster than I ever have. I was eating about 150 grams before I started upping it, and I really noticed a difference.

    Then again, I am lifting with a lot more focus and intensity too

    Good lifting ! Subscribed!
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    "and you ask if you need to step up the intensity, a true DC trainee wouldn't need to ask himself that question, he would already be training with full intensity, this isn't a program for "a pretty high intensity", it's for a kick in the balls intensity where you always try to get that extra rep" - Equill

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  11. #11
    Registered User The Unforsaken's Avatar
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    Originally Posted by Glyder
    Your comments dont sound unappreciative at all You seem to have a good grasp of your body, and what it can and cannot do. One thing I do know, and I now believe it, is the protein. I don't know if 3x bw of protein is right, but I know that I take in about 450 or so (i weigh 250) and I have gotten larger faster than I ever have. I was eating about 150 grams before I started upping it, and I really noticed a difference.

    Then again, I am lifting with a lot more focus and intensity too

    Good lifting ! Subscribed!
    You might be right about the protein. I'll try upping my protein and decreasing carbs in a week or two and see what happens. Thanks.
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  12. #12
    Registered User The Unforsaken's Avatar
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    Monday: Chest/Biceps

    Flat BB Bench:

    75x10
    105x8
    105x8
    105x8

    Easy. I lost 20 pounds off this lift and 10 pounds off incline DB during the last cut. Need to get it back up asap

    Incline DB Bench:

    45x7
    45x6
    45x5

    DB Fly:

    30x12
    30x12
    30x12

    EZ-bar Curl:

    45x15
    60x8
    60x8
    60x8

    Alt. DB Curl:

    30x8
    30x8
    30x8

    Hammer Curl:

    25x12
    25x10
    25x8

    I really hammered the biceps today. I know a lot of people that swear by high volume for biceps so I thought i'd give it a shot for at least a few weeks.
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  13. #13
    Registered User The Unforsaken's Avatar
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    Tuesday: Legs

    ATG Front Squat:

    95x8
    135x6
    135x4
    135x3 (bar slipped)

    140 next week

    Leg Press:

    270x8
    270x8
    320x6

    First time doing knees-to-chest instead of 90 degrees so I took it easy (maybe even a little too easy )

    Leg Curl:

    pin8x10
    pin10x6
    pin10x6

    Seated Calf Raise:

    90x20
    90x20
    90x20

    I'll be switching off between high and low rep stuff for calves

    Standing Calf Raise:

    pin8x12
    pin8x12
    pin8x12

    The intensity will only climb from here.
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  14. #14
    there is no offseason mivi320's Avatar
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    Thumbs up

    Looking pretty good so far. But I agree with you, it's time to up the intensity and set some crazy PRs! Those curls are looking pretty good too. Keep it up!
    If you want it bad enough, you'll find a way.
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  15. #15
    Registered User The Unforsaken's Avatar
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    Originally Posted by mivi320
    Looking pretty good so far. But I agree with you, it's time to up the intensity and set some crazy PRs! Those curls are looking pretty good too. Keep it up!
    Heh thanks, will do.
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  16. #16
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    Thursday: Shoulders/Triceps

    DB Shoulder Press:

    25x12
    40x8 (-1 rep from last week)
    40x5
    40x4 (-1 rep from last week)

    Sigh.. perfect clean diet for a week and I go down a rep? Very dissapointing. At least everything else went up today.

    Lying Lateral Raise:

    15x10 (+2 reps from last week)
    15x10 (+2 reps from last week)

    One-arm Lateral Raise:

    15x9 (+1 rep from last week)
    15x7

    Dips:

    BWx10 (+2 reps from last week)
    BWx9 (+2 reps from last week)
    BWx8 (+2 reps from last week)

    Lying Tricep Extension:

    75x5 (+1 rep from last week)
    75x4

    DB Cuban Rotation:

    10x15
    10x15

    Lower weight and higher reps..
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  17. #17
    Losing the fat Glyder's Avatar
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    Nice workout tonight.
    Positive Attitude
    "Lets get serious. Lets get ugly. Beat the logbook" - Gollum

    "and you ask if you need to step up the intensity, a true DC trainee wouldn't need to ask himself that question, he would already be training with full intensity, this isn't a program for "a pretty high intensity", it's for a kick in the balls intensity where you always try to get that extra rep" - Equill

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  18. #18
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    what days do u do ur cardio, other than saturday? if u do cardio after ur workout, do u do HIIT? or just medium pace?
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  19. #19
    Registered User The Unforsaken's Avatar
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    Originally Posted by Glyder
    Nice workout tonight.
    Thanks man. I hope it was just a bad day for shoulder press. I was very tired when I got to the gym. I have high hopes for next week

    Originally Posted by madein_korea
    what days do u do ur cardio, other than saturday? if u do cardio after ur workout, do u do HIIT? or just medium pace?
    I do cardio on saturdays and sundays, and sometimes wednesdays (off days). I do both types of cardio, but never after workouts.
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    Registered User The Unforsaken's Avatar
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    Friday: Back

    Pullups:

    BWx5 (+1 rep from last week)
    BWx4
    BWx3

    Felt much easier this week. A PR is on the horizon

    One-arm Assisted Hammer-Grip Chinups: (lol)

    -100x6

    Had to amuse myself with something while I waited for a rack

    Deadlift: (light)

    135x8
    245x6 (+20lbs from last week)
    245x6

    245 actually felt heavy today, which I didn't expect. I might have to go 255 instead of 265 next week. (My PR from a few months ago is 295x5).

    Bent-over Row:

    95x8 (+2 reps from last week)
    95x7 (+1 rep from last week)
    95x6

    DB Row:

    40x10 (+4 reps from last week)
    40x8
    40x6 (-2 reps from last week)

    Overall: A-, energy levels were low but I felt strong today. great workout.
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  21. #21
    there are no shortcuts sword chucks's Avatar
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    Nice workouts bro, I didn't see this journal!

    You should be back to making great gains in strength in another week or so ur body is still reeling from that cut i think
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    there is no offseason mivi320's Avatar
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    Very nice work lately, man. Keep on pumpin' that iron
    If you want it bad enough, you'll find a way.
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    Registered User The Unforsaken's Avatar
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    Originally Posted by sword chucks
    Nice workouts bro, I didn't see this journal!

    You should be back to making great gains in strength in another week or so ur body is still reeling from that cut i think
    Thanks man. Yeah I hope so, otherwise I'll have to tweak my diet/training.

    Originally Posted by mivi320
    Very nice work lately, man. Keep on pumpin' that iron
    Thanks bro, will do
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  24. #24
    Registered User The Unforsaken's Avatar
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    Saturday: Cardio

    Type: 20min HIIT on stationary bike
    Calories burned: 303
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    Registered User The Unforsaken's Avatar
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    Stats: 6/12/2005

    Weight: 159.0 (1.4lb gain from last week)
    Bodyfat: 16.0% (0.4% increase from last week)

    Lean Mass: 133.5 (0.4lb gain from last week)
    Fat Mass: 25.5 (1.0lb gain from last week)

    Waist: 30.25 (0.25" increase from last week)

    I didn't mean to put on this much weight. It might be partly my body adjusting to the food intake. I'm going to increase the cardio a bit this week anyways.
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    Sunday: Cardio

    Type: 45min medium pace on stationary bike
    Calories burned: 659

    On a side note, I'm removing 1/2 cup of oats from my morning meal to decrease weight gain slightly.
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    Eats dogg crapp. hepennypacker52's Avatar
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    Don't worry about 0.4% increases, they don't mean a thing. Zero-point-anything can just simply mean human error, and there's a 99% chance that that's what it is. Keep up the good lifting, and the muscle will come.
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    there is no offseason mivi320's Avatar
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    Originally Posted by The Unforsaken
    Sunday: Cardio

    Type: 45min medium pace on stationary bike
    Calories burned: 659
    Cardio-bunny
    If you want it bad enough, you'll find a way.
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    Registered User The Unforsaken's Avatar
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    Originally Posted by hepennypacker52
    Don't worry about 0.4% increases, they don't mean a thing. Zero-point-anything can just simply mean human error, and there's a 99% chance that that's what it is. Keep up the good lifting, and the muscle will come.
    Heh I hope you're right, thanks man.

    Originally Posted by mivi320
    Cardio-bunny
    Recognize.
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  30. #30
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    Monday: Chest/Biceps

    Flat Barbell Bench:

    75x10
    115x8 (+10lbs from last week)
    115x6
    115x4

    I guess I'll stick with this weight again next week since I don't really want to go below 4 reps on this exercise. But I need to get past my previous PRs of 125x6/135x3 asap. I suppose I'm mostly concerned with strength for this lift.

    Incline Dumbbell Bench:

    45x8 (+1 rep from last week)
    45x5
    45x5

    Flat DB Fly: (ATrainer style)

    32.5x10 (+2.5lbs from last week)
    32.5x8
    32.5x8

    I tried to rotate my palms at the top like ATrainer's cable exercises. I don't know how much good it does with DBs, but I felt it in the chest more at the top.

    EZ-bar Curl:

    45x15
    65x8 (+5lbs from last week)
    65x6
    65x5

    Felt heavy...

    Hammer Curl:

    27.5x8 (+2.5lbs from last week)
    27.5x8
    27.5x8

    Squeezed my biceps at the top for like 2 seconds for every rep I decided to forego alt. DB curls since my bis weren't fully recovered from friday's back workout.

    Overall: A, very good workout and energy levels were good
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