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User avatar #24088 - marinepenguin (01/17/2015) [-]
Apparently in American Sniper Bradley Cooper had to gain 50 pounds of muscle to fit the part of Chris Kyle. I didn't even recognize him at all.
User avatar #24092 to #24088 - Elk (01/17/2015) [-]
That movie looks like shit. I can't stand the previews for it.

Him: Baby...
Her: Baby?
Him: BABY!!!!
Her: Baby?????
Him: I'm ready to come home, baby.
Her: [big]BABY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!![bi g]

It's like listening to that shitty Justin Bieber song back from when he was like 13.
User avatar #24094 to #24092 - marinepenguin (01/17/2015) [-]
Yeah the movie is nothing like that. And neither are any of the previews I've seen.

The movie is trying to show the horrors of war and how it can really fuck with the soldiers involved.
User avatar #24096 to #24094 - Elk (01/17/2015) [-]
I've seen two previews, and one consisted of the word "baby" about 10 times.
User avatar #24097 to #24096 - marinepenguin (01/17/2015) [-]
So then that makes the entire movie shit? I never picked up on any of that.
User avatar #24098 to #24097 - Elk (01/17/2015) [-]
"Wow, those previews suck! I'm so gonna watch this movie." - you
User avatar #24101 to #24098 - marinepenguin (01/17/2015) [-]
You're the one who says the previews suck. I thought the previews were amazing.
#24087 - psyexplain (01/17/2015) [-]
Don't suppose I can send someone on this board my exercise routing and they will have a proper look at it and tell me what they think?

It's an excel file.
User avatar #24089 to #24087 - marinepenguin (01/17/2015) [-]
I would but I'm not sure if my phone could read it. My laptop is out of commission right now.
#24103 to #24089 - psyexplain (01/17/2015) [-]
Mind if I send it over facebook?

This is CJ, I forgot I was on my explain account...

Microsoft office is free on Android if that helps?
User avatar #24105 to #24103 - marinepenguin (01/17/2015) [-]
Ohhhhh well sure. I'll see what I can do.
#24106 to #24105 - psyexplain (01/17/2015) [-]
Nice one, just trying to decide whether to swap the reps and shit about.
Also, my squats aren't hurting, but I've only been doing 100kg so fingers crossed!
#24108 to #24106 - marinepenguin (01/17/2015) [-]
Nah it looks good to me. I've never seen close grip rows before. Is that with a standard bar or are you doing it with a neutral grip like in the photo?
#24119 to #24108 - psyexplain (01/17/2015) [-]
Nah, some guys in my gym were complaining that doing what was in your pic wasn't effective, so I showed them mine and preferred it, so I just stuck with mine.
User avatar #24120 to #24119 - marinepenguin (01/17/2015) [-]
I gotcha. The way in the photo isn't great. It's better to have you hands in a completely neutral position instead of being one above the other. I like it like that anyways.
#24150 to #24120 - psyexplain (01/18/2015) [-]
So you would suggest using the way in your pic?

Also, did you see all the other tabs, or just for bicep and back day?
User avatar #24161 to #24150 - marinepenguin (01/18/2015) [-]
I would suggest to take that tool from your picture and jury rig the bar to where you can use that handle instead having a weird neutral grip. That way you are using the same grip during that cable row, but it's more of a free weight movement.

And shit I didn't even think about that. Gimme a sec.
User avatar #24162 to #24161 - marinepenguin (01/18/2015) [-]
As for the rest of the week, I'd take deadlifts out on Wednesday. No need to do them twice a week. And then I'd lower the volume on arm day a LOT. You already have a lot of volume for your arms throughout the week, so I wouldn't even think you'd need one. But if you really want one I'd limit it to two bicep and tricep movements each.
#24166 to #24162 - psyexplain (01/18/2015) [-]
I was well confused then, I don't have an arm day. Ignore that tab, that's what I used to do, I do back and biceps, chest and triceps now.

Yeah, alright, I'll get rid of deadlifts on Wednesdays.

Anything else you think? Reps seem decent and stuff?
User avatar #24167 to #24166 - marinepenguin (01/18/2015) [-]
Yeah. Everything else is good. If you're interested in learning a new movement I'd look up snatch pulls. They're like upright rows but wider grip and you use more leg drive to get the weight up. They're easier on your shoulder and build up your upper back like nobodies business.
#24168 to #24167 - psyexplain (01/18/2015) [-]
www.youtube.com/watch?v=YQhsNeMEZeQ

These?

They look horrifying... I will give them a try I guess!
#24171 to #24170 - psyexplain (01/18/2015) [-]
Also look slightly fucking difficult! Can't wait for shoulder day...!
User avatar #24172 to #24171 - marinepenguin (01/18/2015) [-]
It's more of an upper back/rear delt movement.

Definitely start really light and figure out good form and technique. I've been doing them for 8 months and I have good solid form and am finally moving good weight around.
User avatar #24173 to #24172 - marinepenguin (01/18/2015) [-]
But in those 8 months my upper back has grown a TON.
#24177 to #24173 - psyexplain (01/18/2015) [-]
Would you say start with JUST the bar?
User avatar #24169 to #24168 - marinepenguin (01/18/2015) [-]
Oh god no. Those are horrible looking. Let me find the article that best shows what I'm talking about.
#24068 - Elk (01/17/2015) [-]
**Elk used "*Roll picture*"**
**Elk rolled image** Jesus Christ, I just got back from the gym. I'm freaking exhausted.

I actually haven't eaten much today either. I was hungry when I got out of bed this morning, but I don't like to eat when I first wake up, so I just cut a small slice of pizza in half to hold me off for a bit. After my workout, I had some Muscle Milk Fuck you, I like Muscle Milk.

I'm sure I've had less than 400 calories, but I still feel great.

How is your day going, guys?
User avatar #24073 to #24068 - lulzformalaysiaair (01/17/2015) [-]
Is the picture rolling and the autobiographies necessary?
User avatar #24197 to #24073 - teoberry (01/19/2015) [-]
his autobiography is the same as you posting your meal every day kek
#24075 to #24073 - Elk (01/17/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** No.
User avatar #24062 - Ryu (01/17/2015) [-]
I'm 6ft and 9stone, I have no idea about getting toned.
I wanna get toned and bulk up a bit and know nothing about fitness. What are the does and don't s of eating/drinking and a simple work out
User avatar #24065 to #24062 - europe (01/17/2015) [-]
Lot speaks the truth
Never skip leg day
User avatar #24064 to #24062 - lotengo (01/17/2015) [-]
The entire thing is WAY to big to explain in an FJ board.
Evn the TL;DR version would be to large. But i can give you a few focal points.

1: Pick a workout routine and stick with it. Dont change excercises every day
2: Form > weight
3: Free weights > workout machines
4: Never skip leg day
5: Never skip leg day
6: Squat and deadlift
7: Hydration is key
8: A good diet is 85% of fitness
9: Pick a good gym
10: Remember that you wont reach your goals in a few weeks.

And try to read this: forum.bodybuilding.com/showthread.php?t=156380183 forum.bodybuilding.com/showthread.php?t=136691851 forum.bodybuilding.com/showthread.php?t=123915821 forum.bodybuilding.com/showthread.php?t=139911893 startingstrength.com/index.php/site#.VLp-B1WBauY
User avatar #24069 to #24064 - lulzformalaysiaair (01/17/2015) [-]
11. Remember that you won't reach your goals in a few months, probably not even a year too.
User avatar #24070 to #24069 - lotengo (01/17/2015) [-]
12. Never skip leg day
User avatar #24071 to #24070 - lulzformalaysiaair (01/17/2015) [-]
I skip it all the time :^ )
User avatar #24072 to #24071 - lotengo (01/17/2015) [-]
Nobody loves you, not evn your mother
User avatar #24074 to #24072 - lulzformalaysiaair (01/17/2015) [-]
I'm waiting till semester 2 before I restart leg day. I also want to mix it with ab exercises because leg day would otherwise be too small.
User avatar #24076 to #24074 - marinepenguin (01/17/2015) [-]
My leg days are a lot longer usually.
User avatar #24078 to #24076 - lulzformalaysiaair (01/17/2015) [-]
What do u have again?
User avatar #24079 to #24078 - marinepenguin (01/17/2015) [-]
What do you mean by "what do I have?"
User avatar #24080 to #24079 - lulzformalaysiaair (01/17/2015) [-]
on leg day?
User avatar #24081 to #24080 - marinepenguin (01/17/2015) [-]
Well right now I'm doing calf raises, hamstring curls, and an alternating set of RDLs and leg extensions. I'm also doing the 20 rep squat program on a different schedule. But this is pretty low in volume compared to normal. I usually do sprints, Bulgarian split squats or goblet squats, and either lunges or some other single legged movement.
User avatar #24082 to #24081 - lulzformalaysiaair (01/17/2015) [-]
You do most of these with just a barbell and a bench?
User avatar #24084 to #24082 - marinepenguin (01/17/2015) [-]
I have a special bench that allows me to do ham curls and leg extensions. But everything else doesn't need special equipment.
User avatar #24085 to #24084 - lulzformalaysiaair (01/17/2015) [-]
and RDLs are Romanian deadlifts?
User avatar #24083 to #24082 - lulzformalaysiaair (01/17/2015) [-]
except for calf raises of course.
#24061 - sideism (01/17/2015) [-]
does anyone have the source for the song in this?
does anyone have the source for the song in this?
#24110 to #24061 - jvcjvc (01/17/2015) [-]
it is the song from the shrek movie.
User avatar #24067 to #24061 - studbeefpile (01/17/2015) [-]
You're in the wrong neighborhood
User avatar #24091 to #24067 - sideism (01/17/2015) [-]
i used to listen to this song when i worked out but i cant remember the name of it
#24059 - anonymous (01/17/2015) [-]
So, I'm thinking if I finally set an ultimatum for myself, I'll finally start working out. Like, if I don't lose a set amount of weight by the beginning of next semester, I put a bullet through my head.

Honestly, this is the last thing that I can hold over my head, figuratively and somewhat literally. I don't care enough about just about anything and I mostly just exist because I figure I have to stop not caring eventually. I have no goals, no ambitions, no desires aside from comfort and necessities. If I finally have a real goal, I might be able to shake myself out of this.

5 foot, 9 inches tall, male, ~240 lbs with some muscle from previous sports and workout experiences growing up.
#24060 to #24059 - anonymous (01/17/2015) [-]
Forgot to ask the big question: What weight should I try to set as a goal for 8 months from now?
#24063 to #24060 - skeptum (01/17/2015) [-]
I would say try and set a goal for around 190-200 pounds, I lost around 45 pounds in 10 months and I'm very happy with my progress. Good luck brother.
#24077 to #24063 - anonymous (01/17/2015) [-]
thanks, will update with progress maybe.
#24056 - zekonos (01/17/2015) [-]
What would be a good way to use swimming to supplement a normal lifting workout plan? I usually lift three times a week (chest/tris, back/bis, legs/shoulders, along with 1/2 hr cardio after each workout). I was thinking about adding a swim day on the weekend where I swim, but I don't really know how long for or what strokes to do and stuff. I know how to swim but it's been awhile.

Any advice?
User avatar #24057 to #24056 - lulzformalaysiaair (01/17/2015) [-]
Check how well your swim cardio is. Do a alternating frontcrawl to backcrawl to breaststroke and see how long you can go at a medium pace. Then just practice trying to increase it.

You can try isolating your kick with a flutterboard and your arm strokes with one of those pool sponges that you put in between your thighs so you don't move your legs, for practice.
User avatar #24041 - cptmongtard (01/16/2015) [-]
Come on, /fit/, what did you eat and drink today?

1 plate of stir-fry with noodles and rice
1 bowl of Peach and Apricot Special K
4 forkfuls of Tuna

500ml Creatine Monohydrate/water
Loads of just water
250ml Ribena, 1 part juice to 4 parts water
#24049 to #24041 - anonymous (01/16/2015) [-]
a fuckton of propel
and one piece of pizza
whenever i workout i eat less for some reason.
User avatar #24050 to #24049 - cptmongtard (01/16/2015) [-]
What is a propel?
#24051 to #24050 - anonymous (01/16/2015) [-]
zero calorie water with a bit of flavor.
User avatar #24052 to #24051 - cptmongtard (01/16/2015) [-]
Oh I may have to look into that. I love water as it is but flavour might help me eat less
#24053 to #24052 - anonymous (01/16/2015) [-]
propelwater.com/

it's in most stores. its good shit. has vitamins and stuff in it. i could never just drink water I had to add something to it. there are a ton of different brands to choose from, but propel is my favorite. the self claimed "workout water"
User avatar #24054 to #24053 - cptmongtard (01/16/2015) [-]
Ah cool, I do need to get more vitamins and stuff so I'll have to make an investment. Thanks, dude!
User avatar #24047 to #24041 - teoberry (01/16/2015) [-]
a fuckton of water
peanut butter on whole grain toast
leftover stuf ft mystery meat (legit dont know what I was eating)
a whole rotisserie chicken from safeway because I was hungry.
User avatar #24048 to #24047 - cptmongtard (01/16/2015) [-]
Damn, I love eating chickens
User avatar #24042 to #24041 - lulzformalaysiaair (01/16/2015) [-]
I slip some "Special K" into ladies drinks from time to time.
User avatar #24045 to #24042 - teoberry (01/16/2015) [-]
kek it's the only way you'd get poon
User avatar #24055 to #24045 - lulzformalaysiaair (01/17/2015) [-]
I'm still in love with that girl so I wouldn't want any.
User avatar #24113 to #24055 - teoberry (01/17/2015) [-]
fuck her right in the pussy
User avatar #24117 to #24116 - teoberry (01/17/2015) [-]
its never too soon for a good dicking
User avatar #24118 to #24117 - lulzformalaysiaair (01/17/2015) [-]
I don't wanna play it that way with her.
User avatar #24189 to #24118 - teoberry (01/18/2015) [-]
then you're a pussy
User avatar #24192 to #24189 - lulzformalaysiaair (01/19/2015) [-]
Sure. She's not the type to have sex, she's a virgin and I honestly couldn't care.
User avatar #24193 to #24192 - teoberry (01/19/2015) [-]
then you gotta make her the type
User avatar #24194 to #24193 - lulzformalaysiaair (01/19/2015) [-]
No thanks. That's an akward and risk taking road to go on.
User avatar #24195 to #24194 - teoberry (01/19/2015) [-]
your loss
User avatar #24043 to #24042 - cptmongtard (01/16/2015) [-]
Haha, nothing like a little date rape
#24040 - anonymous (01/16/2015) [-]
Been doing walk sprints, which is essentially walking on a 3 setting for 2 minutes (1/10th mile) and then boostng it to the highest setting which is unfortunately only 10 for another 1/10th of a mile. I've been doing this for about 1.5-2 miles which equates to about 7-10 hard sprints. I've been doing this for around 4 months now.

Problem now is, that I feel like I could move it up to 1.5/10ths or 2/10ths of a mile on the sprinting, but this would definitely sacrifice distance. Since I lead a very inactive lifestyle and am unable to lift this is really the only exercise I can work my hardest on and feel rather exhausted afterwords.
on days where i don't run I have a small bodyweight routine. essentially 3x25 situps, pushups, bench dips, 3x60 oblique workout and 3 1 minute planks. It's actually really helped definition and toning more than i thought it would, more so in pectoral area.
User avatar #24032 - teoberry (01/16/2015) [-]
Two questions. First off, when I DL (mostly trap bar), I've noticed I can't really keep my shoulder blades back. This could just be because of my proportions, because even with just 1 plate a side I couldn't keep them back. Hell, I even tried just the bar for form purposes and my shoulders just don't stay back, after a couple reps they just kinda hunch forward no matter what I do. Any upper back/shoulder exercises that could help me with this?

Second question is a kind of health one. The past few days I've been on adderall (20mg) because I've been studying for my math diploma, worth 50% of my grade. The only thing I've noticed is a slightly elevated heart rate, but since it's not a prescription I don't have any consultation. Do y'all think it's safe to keep lifting as long as I go a bit easy and stay away from cardio?
User avatar #24058 to #24032 - studbeefpile (01/17/2015) [-]
Seated horizontal rows, and make sure you're fully retracting your scapula.
User avatar #24114 to #24058 - teoberry (01/17/2015) [-]
tanks bbg
#24039 to #24032 - anonymous (01/16/2015) [-]
Adderall is essentially meth, a stimulant. Stay away from other stimulants (i.e. caffeine). You shouldn't have an effect that's more than say 12 hours if it's slow release. Make sure that your are very well hydrated (drink water, no other nonsense). It will help even out the metabolic processing of the drug.

It can make you dizzy, and you are supposed to be careful around heavy machinery/vehicles. I wouldn't do anything dangerous on it. You really shouldn't see that much of a heart rate, don't take other shit with it unless you want to get yourself rekt.

Take it when you need an can devote yourself to what it is that your are taking it for. This isn't something your should be riding on a regular basis if you don't need it. Lift your weights early or late in the day, you'll be happier for it.
User avatar #24038 to #24032 - cptmongtard (01/16/2015) [-]
I got into the shape I'm in now, which is the best shape of my life so far, whilst alcoholic and addicted to diazepam. I wouldn't worry about it until you start to feel an effect, then maybe check it out and slow it down a little
#24037 to #24032 - baglesbites (01/16/2015) [-]
For a stronger upper back, do some barbell rows, face pulls, power cleans, chin ups, pull ups, dumbbell rows, cable rows... The list is really long, just focus on 2 or 3 of them such as power clean, chin up and bb row. As for shoulders, just overhead press and maybe a rear delt fly/ face pull to prevent future imbalance.
User avatar #24028 - cptmongtard (01/16/2015) [-]
Okay so I've been lifting now for the better part of a year, been making great progress and recently I started cutting. I was fat for a long time and now that I've lost most of that I love it. Takes a lot for me not to get big headed but I stay grounded. Love my success with girls recently etc but I'm starting boxing. I know that it gets you majorly shredded, great cardio and all of that, but is it a bad idea if I want to stay relatively aesthetic?
#24035 to #24028 - anonymous (01/16/2015) [-]
an hour of boxing isn't going to hurt you. if anything its gonna help build more muscle because you are using ones you don't normally use. you're boxing for an hour, not running. the most cardio you'll do is probably the 5 minutes of jumprope or shadowboxing.
#24029 to #24028 - KungFuZerO (01/16/2015) [-]
That just depends on your definition of aesthetic. If you like the lean and muscular look or you still have fat mass to lose, boxing would be great. If you're already lean and want big shoulders, defined forearms, juicy legs, etc, the cardio will probably take away from all of that.
User avatar #24030 to #24029 - cptmongtard (01/16/2015) [-]
I was thinking more along the lines of the aesthetic lost from getting punched in the face 50 times
#24044 to #24030 - KungFuZerO (01/16/2015) [-]
oh haha, na, chicks dig scars
User avatar #24046 to #24044 - cptmongtard (01/16/2015) [-]
I've been in relationships with girls that are into the aspects of me that are darker. They are invariably crazy.
#24021 - friendofaf ONLINE (01/16/2015) [-]
Hey guys. I've started working out again and I'm trying to gain weight but eventually ill start a cutting diet. I currently weigh 80kg and am 6'1. How will I know when to start cutting? Is it when I'm content with my build?
User avatar #24025 to #24021 - lotengo (01/16/2015) [-]
Just keep bulking up for at least 1 year.
And decide when you start cutting based on your looks. If you are starting to get uncomfortable with fatpercentage you can start cutting
#24026 to #24025 - friendofaf ONLINE (01/16/2015) [-]
Alright. Thanks mate
User avatar #24014 - marinepenguin (01/16/2015) [-]
Hit 220 for 20 on squats. Was strong for the first 15. Last 5 was rough, but bearable. 225 will take a lot of mental hype from me, I am now dreading the squatting days, but I also feel as if my form and my general strength is a ton better. I've never felt so stable and confident throughout a set like I have been these last few squatting days.
User avatar #24019 to #24014 - studbeefpile (01/16/2015) [-]
das it mayne

I feel you though, I really don't enjoy deadlifting in sets of more than 10. Like, that stuff is fucking hard as hell man, I'd much rather do sets of 5 and shit. But the gains you get from those 15-20s man.....incredible.

#RepCyclingGainsOfPeace
#24012 - KungFuZerO (01/16/2015) [-]
Overheard a woman say jogging is good bc when you bob up and down, you're "really shaking loose that intramuscular fat"

5x5 disappointment
4x12 trying not to correct her
Stifle a laugh to fail

#24022 to #24012 - Elk (01/16/2015) [-]
**Elk used "*roll picture*"**
**Elk rolled image** In her defence, there used to be a machine that would shake you and was supposed to help you lose fat. I never saw how that helped, but I don't think it's 100% her fault.
User avatar #24017 to #24012 - alicorn (01/16/2015) [-]
this is why it's so hard for people to get fit
#24010 - lulzformalaysiaair (01/16/2015) [-]
This is today. I'm trying to get between 2500-3000 calories. The McDonald's was a rare occasion, hanged out with friends during classes because we rebellious G's
#24013 to #24010 - anonymous (01/16/2015) [-]
eat around 5 small pieces of pizza and you get about 1500 calories. it doesn't really fill you up that long, and it certainly is the opposite of healthy. in fact, pizza is probably one of the worst foods for you. but if you're going for calories thats the way to do it.
User avatar #24023 to #24013 - lulzformalaysiaair (01/16/2015) [-]
I could have easily eaten more, my problem isn't getting enough calories.
#24007 - sergantgains (01/16/2015) [-]
im on a deadlift 495x5 benching 365 right now what are you faggots on
User avatar #24066 to #24007 - europe (01/17/2015) [-]
242 deadlift (110kg)
198 squat (90kg)
231 bench (105kg)
User avatar #24036 to #24007 - Elk (01/16/2015) [-]
496x6 times on deadlift and 366 on bench
User avatar #24033 to #24007 - swaqq (01/16/2015) [-]
300 x 4 on deadlift, 200 benchpress. But compared to my weight it's not bad
#24018 to #24007 - studbeefpile (01/16/2015) [-]
If you gonna make claims like that, you gotta back it up with a little evidence.

We don't need a video or anything, but just some kinda proof that you actually even lift.

To answer your question though, today I pulled 335 for 20 reps.
#24020 to #24018 - sergantgains (01/16/2015) [-]
I posted a pic on here a little while back but i guess i could upload some more. didnt' think my stats were all that impressive lol
#24009 to #24008 - sergantgains (01/16/2015) [-]
lol good that means im doing something right
User avatar #24024 to #24009 - lulzformalaysiaair (01/16/2015) [-]
yeah pics/vid pls
#24011 to #24009 - KungFuZerO (01/16/2015) [-]
post pics or gtfo
#24005 - anonymous (01/15/2015) [-]
I downloaded the dominos pizza app. Mfw one week later.
I downloaded the dominos pizza app. Mfw one week later.
User avatar #24003 - lulzformalaysiaair (01/15/2015) [-]
Would you guys be interested if I posted my daily macro's through that myfitnesspal website?
#24031 to #24003 - anonymous (01/16/2015) [-]
not really
User avatar #23996 - hourlyb (01/15/2015) [-]
I woke up today with what felt like electric pain running up and down my back.
I have no idea what happened.
User avatar #23997 to #23996 - marinepenguin (01/15/2015) [-]
You're trying to wake up from the coma. But your body is fighting it, even though the signs are all around you that your reality is false.




Why won't you wake up? Your family misses you...
#23998 to #23997 - hourlyb (01/15/2015) [-]
I think it's because my bed suck, or maybe it's my backpack
I think it's because my bed suck, or maybe it's my backpack
User avatar #23973 - studbeefpile (01/15/2015) [-]
HOLY FUCKING SHIT

Fuck 18 reps. I got 335 for 20 MOTHER FUCKING REPS.

Holy Shit.

FUCK

Now it's time to do my favorite thing, and start peaking. Time to grab a new one rep max, boys.
#23984 to #23973 - studbeefpile (01/15/2015) [-]
Did a bunch of cable pull downs afterwards. Got a little bit of a pump.
#24000 to #23982 - baglesbites (01/15/2015) [-]
Ahh, bloody shin syndrome. My personal favorite is the inner thigh scrapes when your my shorts get pulled up during sumo. Great work, hope you smash the 500 barrier
User avatar #24001 to #24000 - studbeefpile (01/15/2015) [-]
Me too man.

But yeah, I've been doing sumo, and I'm definitely getting a taste of that.
User avatar #23976 to #23973 - marinepenguin (01/15/2015) [-]
Oh my.



Ohhhh myyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy yyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy
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