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Old 02-13-2018, 01:29 PM   #551
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Yep. Badly needed off day yesterday. I was sore all over. Going to hit it hard tonight
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Old 02-13-2018, 01:50 PM   #552
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Back and bis today plus 30 cardio
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Old 02-13-2018, 02:06 PM   #553
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Really tight today after leg day yesterday.
Squats:
1x10 @40%
1x5 @50%
1x5 @60%
-----
1x5 @75%
1x3 @85%
1x1+ @95% (Hit 6 reps, so I think I need to retest my 1RM after this cycle)
-----
3x10 @75%
-----
Seated Calf Raise
5x20
-----
Swim 500M
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Old 02-13-2018, 02:20 PM   #554
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Get it in!
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Old 02-13-2018, 04:45 PM   #555
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11 reps, 11 exercises, under 11 minutes.
Box jumps/burpees/pistol squats (11 each leg)/burpees/split squat jumps (11 each leg)/burpees/clapping plyo push-ups/burpees/handstand push-ups (first time I've done these, form and ROM sucked. Feet kept sliding down the wall. Wasted a lot of time on this exercise!)/burpees/plank walkouts. Just missed 11 minutes by 16 seconds (11:16). This was not a pass or fail challenge. I hate burpees even more now!

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Old 02-13-2018, 04:46 PM   #556
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Time to go to war
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Old 02-13-2018, 07:48 PM   #557
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Shoulders and abs.

12 minute treadmill warm-up.

These. Finished on the elliptical.
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Old 02-14-2018, 08:22 AM   #558
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Yesterday was chest day for me.

Flat Bench:
1x10 @40%
1x5 @50%
1x5 @60%
-----
1x5 @75%
1x3 @85%
1x2 @95%
-----
3x10 @75%

Incline Bench:
3x10 @75%
-----
Cable Fly's:
3x15
-----
Swim 500M
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Old 02-14-2018, 08:33 AM   #559
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Chest and back today. I didn't get in as much as I wanted since spotting for my GF. So, I went heavier!

Incline bench/low row
Seated wide grip press/bodyweight pullup/incline leg raise
Plyo pushups/plank row on smith machine/hanging leg raise

Tomorrow is arms and legs. I see lots of drop sets in my future.
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Old 02-14-2018, 08:35 AM   #560
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Legs today

But they are still a little tendor so we will see

Last edited by 150class; 02-14-2018 at 08:38 AM.
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Old 02-14-2018, 01:42 PM   #561
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Cleans 10x2
Snatch pulls 5x3. Only did 2 on the last set. Left trap stinger really kicked in after the 1st rep. Didn't do shrugs at the end of the last set as well.

Arms
Single arm cable push downs/Hammer curls 3x10
Reverse grip cable single arm pull downs/cable parallel curls/shoulder breakers 3x10
Neutral grip tricep extensions/preacher curls 2x10

Crunches on machine 3x12
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Old 02-14-2018, 01:52 PM   #562
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Easy day today.....warmup, shoulders and traps, then abs and finish on the arm bike and stretching in the sauna.
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Old 02-14-2018, 02:08 PM   #563
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Next 2 days are nonlifting days/off days. I plan on doing some cardio and more shoulder mobility work.
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Old 02-14-2018, 04:20 PM   #564
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Really didn’t feel it today and legs were still tendor but knocked out a quick leg session

Barbell Squats 12x10x10x12
Leg Press 12x12x10x10
Leg Ext 4x12
Leg Curls 4x12
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Old 02-14-2018, 04:29 PM   #565
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Quote:
Originally Posted by 150class View Post
Really didnít feel it today and legs were still tendor but knocked out a quick leg session

Barbell Squats 12x10x10x12
Leg Press 12x12x10x10
Leg Ext 4x12
Leg Curls 4x12

That was me today as well. The 1st 40 minutes I really had to push through it just to keep at it.
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Old 02-14-2018, 04:40 PM   #566
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15 heels to heaven.
15 jack knives each leg.
30 low plank marches each leg.
15 low plank knee to same elbow each leg.
Ran in circuit two times.

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Old 02-14-2018, 09:14 PM   #567
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Back and triceps and calves.

Seated cable rows
DB kickbacks
wide grip pulldowns
french press
reverse grip pulldowns
wide pulldowns (machine)
cable pushdowns
stiff arm pulldowns
seated close rows
overhead tri extensions
t-bar rows
bent over rows
calf raise machine
seated calf raise

No cardio today.

Legs/abs tomorrow
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Old 02-14-2018, 09:23 PM   #568
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Quote:
Originally Posted by Chew View Post
Back and triceps and calves.

Seated cable rows
DB kickbacks
wide grip pulldowns
french press
reverse grip pulldowns
wide pulldowns (machine)
cable pushdowns
stiff arm pulldowns
seated close rows
overhead tri extensions
t-bar rows
bent over rows
calf raise machine
seated calf raise

No cardio today.

Legs/abs tomorrow


I'm liking all the rowing. Ya got to row to grow!
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Old 02-14-2018, 09:29 PM   #569
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Quote:
Originally Posted by icetrauma View Post
I'm liking all the rowing. Ya got to row to grow!
I be rowing like a scared man in a leaky wooden boat!

Won't be able to wipe my *** tomorrow!
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Old 02-14-2018, 09:33 PM   #570
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Quote:
Originally Posted by Chew View Post
I be rowing like a scared man in a leaky wooden boat!

Won't be able to wipe my *** tomorrow!

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Old 02-14-2018, 09:35 PM   #571
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Good job Chew. Tomorrow is back and triceps for me so I will be rowing that same leaky boat.
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Old 02-15-2018, 08:44 AM   #572
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Quote:
Originally Posted by Chew View Post
Back and triceps and calves.

Seated cable rows
DB kickbacks
wide grip pulldowns
french press
reverse grip pulldowns
wide pulldowns (machine)
cable pushdowns
stiff arm pulldowns
seated close rows
overhead tri extensions
t-bar rows
bent over rows
calf raise machine
seated calf raise

No cardio today.

Legs/abs tomorrow
Looks like a solid day!
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Old 02-15-2018, 08:49 AM   #573
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Chest day

New plan I was talking about earlier..... Partially dying... and sick lol
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Old 02-15-2018, 10:26 AM   #574
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Done and heading to work

DB Chest Flys 15x15x12x12x10xDS (Inc weight with dec reps)
DB Incline Press 15x15x12x12x8 (last one Partial to Full rep) (Inc weight with Dec rep)
Cable Fly Ladders- (5 Low, 5 Mid, 5 high reps)x3=1 set done 4 times SS 12 Pushups
^^^^^Those sucks, I mean they absolutely freaking blew balls^^^^^^^
Smith Incline 4x(10 full, 3 partial, 5 full reps) Same weight
Mch Chest fly 7x12 SS 10 sec chest flex as hard as possible
BB Chest press 15x15x12x12x5 partial+full x 5 partial to full (Inc weight with Dec rep)

25 mins on the stair master lvl 10. Was suppose to do 35 mins but with legs that was all I could do.

Back & Abs tomorrow with sprints
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Old 02-15-2018, 10:29 AM   #575
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Cable Fly Ladders- (5 Low, 5 Mid, 5 high reps)x3=1 set done 4 times SS 12 Pushups

That was painful just reading that.
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Old 02-15-2018, 12:46 PM   #576
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I got the row boat out today and superset with triceps and then calves. Did 3 sets of assist weighted pull ups at the end. Row machine and then stretched in the sauna. I tweeked my lower back last week doind dead lifts. Tomorrow is supposed to be leg day. Im probably going to have to go very light on dead lifts and RDLs.
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Old 02-15-2018, 02:00 PM   #577
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Got some much needed sleep today. Feeling better and have more energy.
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Old 02-15-2018, 05:20 PM   #578
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Supposed to be a running day. Couldn't find a burst training alternate workout that seemed good, so I made up a chest workout with a body beast twist. Increased weight pyramids.
Incline bench press 15, 12, 8, DS 8.
Flat bench press 15, 12, 8, DS 8.
Decline bench press 15, 12, 8, DS 8.
Combo set close grip bench press to fly 15, 8, 6 (bit off more than I could chew from the start).
Decline push-ups 3 x 10.
Standard push-ups 3 x 10.
Incline push-ups 3 x 10.
I was planning on finishing with diamond push-ups, but I had to finish the last set of standard push-ups on my knees. Decided to call it quits on incline push-ups.

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Old 02-15-2018, 05:22 PM   #579
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Legs & cardio
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Old 02-15-2018, 05:47 PM   #580
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Quote:
Originally Posted by icetrauma View Post
Got some much needed sleep today. Feeling better and have more energy.
Amazing aint it?
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Old 02-15-2018, 05:49 PM   #581
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Quote:
Originally Posted by Muskles View Post
but I had to finish the last set of standard push-ups on my knees.

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Im glad Im not the only one this happens to!
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Old 02-15-2018, 05:49 PM   #582
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Quote:
Originally Posted by rtp View Post
Amazing aint it?
That it is. I work an odd shift,2p-2a, and it can throw things off if, I donít take a sleep in day as needed. I tend to push it to hard and my slee suffers. Which in turn, makes everything else suffer.
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Old 02-16-2018, 08:48 AM   #583
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Biceps and triceps today. Superset 4X to failure. The 4th set is strip downs. i love me some stripdowns!

Barbell curl/Weighted dips
Preacher curl/cable pushdown/incline leg raises
Hammer curl bar/overhead cable extension

They had the heater on in the gym today, or so it seemed. I sweat like a stuck pig today.
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Old 02-16-2018, 08:57 AM   #584
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Had to sneak a quick one in yesterday so I didn't get to swim but my shoulders are feeling pretty sore today.
Shoulder press:
10x40%
10x50%
5x60%
-----
5x75%
3x85%
6x95% (Time to go up on max)
-----
4x10 of dumbell flys
-----
4x10 @75% Dumbell seated presses
-----
3x30 @30% Barbell front raises
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Old 02-16-2018, 09:06 AM   #585
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I wish I had access to an indoor olympic pool. I used the one at the Waco Family Y when I lived there. The best shape of my life was when I would do a 4 day split on weights and cardio on Wednesday. 20 minutes on the elliptical and then hit the pool for speed laps. Down and back as fast as I could. Rest 30 seconds then do it again. I was shredded back then.

The pool at my current gym is only 25 yards long and usually filled with old people.
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Old 02-16-2018, 09:10 AM   #586
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Originally Posted by SabreKiller View Post
I wish I had access to an indoor olympic pool. I used the one at the Waco Family Y when I lived there. The best shape of my life was when I would do a 4 day split on weights and cardio on Wednesday. 20 minutes on the elliptical and then hit the pool for speed laps. Down and back as fast as I could. Rest 30 seconds then do it again. I was shredded back then.

The pool at my current gym is only 25 yards long and usually filled with old people.
I'm in the same boat.
I love swimming and it has given me a lot of tone, but it is really annoying to have to deal with all of the people "exercising" in the pool. Typically it involves an older person walking up and down the pool lane.
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Old 02-16-2018, 09:16 AM   #587
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Shoulders & cardio this morning
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Old 02-16-2018, 11:40 AM   #588
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Legs and abs today....Im toast.
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Old 02-16-2018, 05:21 PM   #589
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DB crossover lunges. 3 x 12 each leg.
DB forward step ups. 3 x 12 each leg.
One arm DB rows. 3 x 12 each arm.
DB curl and press. 3 sets to failure.
Mini box upper body step-ups. 3 sets of 20.
Shoulder DB "L" raises. 3 sets of 12.

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Old 02-16-2018, 06:13 PM   #590
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Default New Year Workout Accountability 2018

Back and 16 freaking 50 yard sprints today.

After the 200 hyperextensions my lower back was having none of Abís Lol



I added Mch Rows 15x15x12x12x10
And Mch Reverse Single arm lat pull downs 12x12x10x10

Last edited by 150class; 02-16-2018 at 06:15 PM.
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Old 02-17-2018, 12:57 AM   #591
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Late entry but got it done early yesterday am. Treadmill warm up. 35 min ladder on treadmill followed by 5 balls out sprints for 45-60 sec and just enough time to recover in between. Finished up with rotator cuff, KB over head static hold and shoulder breakers.
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Old 02-17-2018, 07:31 AM   #592
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Late one for me last night. Going hunting today through monday so dont when I'll hit it again.
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Old 02-17-2018, 07:33 AM   #593
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3 hr sesh last night.Broccoli,and skirt steak followed.Keep killin em guys!

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Old 02-17-2018, 08:44 AM   #594
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Screw an off day

Arms, abs, and stairs
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Old 02-17-2018, 10:45 AM   #595
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Quote:
Originally Posted by 150class View Post
Screw an off day
Threw in a X stretch today. I've gotten stiff since the last time I've done it or yoga.

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Old 02-17-2018, 11:05 AM   #596
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cardio for me is deadlifting 225lbs like 20 times. it will have you breathin pretty good
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Old 02-17-2018, 11:06 AM   #597
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Quote:
Originally Posted by 150class View Post
Screw an off day

Arms, abs, and stairs
you do realize your muscles need rest to rebuild repair and to grow right?
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Old 02-17-2018, 12:02 PM   #598
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Default New Year Workout Accountability 2018

Quote:
Originally Posted by silentstalker92 View Post
you do realize your muscles need rest to rebuild repair and to grow right?
Absolutely sir. Plan Iím doing is a 7 day plan where you have 6 days off of rest per muscle group.

Iím changing it up where I do arms twice a week with a 3 day rest in between rather then just once.

Also Monday may be a rest day due to a full day of traveling to head to dallas and back.

Todayís work out plus:
Shoulder Height Cable Curls /// Cable Tri Kickback
Cable ez bar Curls alternating Wide and Narrow grip /// single arm cable Tri ext
Both were similar sets and reps as the others.



Tacked on Abs:
Parallel bar leg lifts 3x20 and floor leg lifts 2x20
Floor sit ups 5x20
Decline Sit up 3x20 and Decline Russian twist 2x30
Planks 4x30 secs

30 mins of stair master upper end moderate pace
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Old 02-17-2018, 12:21 PM   #599
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Quote:
Originally Posted by 150class View Post
Absolutely sir. Plan Iím doing is a 7 day plan where you have 6 days off of rest per muscle group.

Iím changing it up where I do arms twice a week with a 3 day rest in between rather then just once.

Also Monday may be a rest day due to a full day of traveling to head to dallas and back.

Todayís work out plus:
Shoulder Height Cable Curls /// Cable Tri Kickback
Cable ez bar Curls alternating Wide and Narrow grip /// single arm cable Tri ext
Both were similar sets and reps as the others.



Tacked on Abs:
Parallel bar leg lifts 3x20 and floor leg lifts 2x20
Floor sit ups 5x20
Decline Sit up 3x20 and Decline Russian twist 2x30
Planks 4x30 secs

30 mins of stair master upper end moderate pace
very nice. Wasn't sure if it was sarcastic or not lol. I have become addicted to doing HIIT training especially on the stair climber. Legs get to feeling like jello quick. *High intensity interval training
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Old 02-17-2018, 03:17 PM   #600
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Dropped sets to 7x2 on cleans and upped the lbs.

Cleans 7x2
Squats 10,8,8,6,6 pyramid

Super sets 4x10
HS Incline Press/Hammer Curls

3x10
HS Decline press/DB Curls
Seated cable flyers/Machine Preacher Curls

Back Extensions 3x10
Dead Bug abs 3 sets
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