G-dub's P/RR/S

JerseyDevil · 08-06-2004, 08:44 PM

Quote:

Originally Posted by gwcaton

Man this wo killed my elbow joints ! Especially my left one. My form was good , no swinging , no dropping . Good control positive and neg.

Great wo! I have the exact same problem doing skullcrushers and one arm extensions. They are really hard on the elbows! I switched to doing DB skullcrushers, and that seems better, but in the long run they still take their toll on my joints. I've come to the conclusion for me, close grip bench, incline and declines, should form the nucleus of my tri workout, with a continuous variety of extensions and pushdowns.

gwcaton · 08-06-2004, 09:14 PM

Quote:

Originally Posted by JerseyDevil

Great wo! I have the exact same problem doing skullcrushers and one arm extensions. They are really hard on the elbows! I switched to doing DB skullcrushers, and that seems better, but in the long run they still take their toll on my joints. I've come to the conclusion for me, close grip bench, incline and declines, should form the nucleus of my tri workout, with a continuous variety of extensions and pushdowns.

JD,

Thanks for the suggestion. I'll try again and if same results I'll switch to something for sure.

JerseyDevil · 08-07-2004, 06:17 AM

Add to that dips, which I know you do plenty of.

gwcaton · 08-07-2004, 08:36 AM

ok , first week of prrs under my belt . Here's some feedback.

Weight down from 190 to 185. First week is always a big drop for me in the overall scheme . Usually only 1-2 pounds after that.
Bf changed less than .5% . Dropped a little over .5lb of fat.
Dropped about a 1/4 " on bi's, chest and neck. Everything else stayed the same.
Hoping to get the BF down to what I feel is acceptable with just diet and weight training. Saving cardio for a last resort.

As far as Prrs goes I'd say my first Power week was a success. Did some new exercises , even had a couple of PR's. Only drawback was not knowing for sure were to start as far as amount of weight to use and not knowing for sure how to execute some of the new exercises. But that would be true of any new thing. Rep Range week should be a little easier to figure out I hope . LOL Looking forward to rep range and then shock. Really looking forward to the second time through on each .

Anyway, today is free day. No diet , no exercise. But will try to keep track of what I eat and post it just so I can look back later and shake my head .

Thanks for the support !

gwcaton · 08-07-2004, 05:36 PM

Ok , sitting here waiting on my son to show up so I'll kill some time by listing my DIET so far today.

#1 - cherry turnover , pint of choc milk
#2 - catfish fillet , 1/4 cup cajun rice, 1/4 c cole slaw, 1/4 c baked beans, tea
#3 - Medium plain popcorn, medium Dr.P

When my son gets here we are headed for the pizza parlor ! Have to to this pizza parlor every saturday night since they opened a year and a half ago !

Alrighty, back from the pizza place. #4 - had a handful of mushrooms, 1/2 a small pizza( the works ) , tea.

Whats for snack ?

Well snack was #5 - a lean ham sandwich ( whole wheat ) and water.

So what do you think ? decent free day ?

gwcaton · 08-08-2004, 11:29 AM

leg extensions
135 x 10
145 x 8
start w/ 150 next time

hack squat
3 sets 145 x 12
VERY awkward ! Did these in the cage , backed up to the bar, lifted off the pins and squated with the bar behind me.

1 legged squats ( smith machine)
3 sets 55 x 15
HOLY SHIT !!!!! More on this later.

Lying leg curl
2 sets 90 x 8

Stiff legged deadlifts
2 sets 145 x 10
Much better form than last weeks power/legs. felt it more in the hams than last week. But still could do better form -wise.

1 leg curl
2 sets 25 x 12

Notes: 2 minute RI's. Killer wo !
Now.. take in mind I'm writing this shortly after the wo. In my current state of mind I ,for 1, think that whoever came up with the 1 legged exercises way back when should be taken out, have 1 of their legs ripped from their body and beaten to within 1 inch of their life !!!!!! Now if the "inventor" of said exercises has since passed on I think 1 of his closest living relatives should receive the punishment. A month from now I may be of the opinion that they should have a medal pinned on their chest but right now someone should throw them a beatin' they won't forget ! I can't do it myself 'cos I couldn't catch them if they started to run. J/K ! But it was intense.

Todays Diet

Meal 1
1/2 c oatmeal w/protein
3 e.w.
1 w.e.
water
Meal 2
6 oz steak
baked potato
lettuce/veggie salad\tea
Meal 3
16 oz protein shake
1 ww bread w/ tbsp nat pb
water
Meal 4
6 oz tuna
1 c peas
1 c green beans
water
meal 5
16 oz protein shake
tbsp nat pb
water
Meal 6
nothing !!!!! I got up several jours later than usual today so only getting in 5 meals today .

Notes:
Coffee
water during wo
creatine & glutamine postwo
digestive enzymes w/real food meals

JerseyDevil · 08-08-2004, 07:01 PM

Quote:

Originally Posted by gwcaton

I think that whoever came up with the 1 legged exercises way back when should be taken out, have 1 of their legs ripped from their body and beaten to within 1 inch of their life !!!!!!

I heard it was P-funk who came up with that....

Jill · 08-08-2004, 07:30 PM

I like yesterdays diet better than todays

gwcaton · 08-08-2004, 07:47 PM

Quote:

Originally Posted by JerseyDevil

I heard it was P-funk who came up with that....

And he seems like such a nice young man . You must be mistaken !

gwcaton · 08-08-2004, 07:48 PM

Quote:

Originally Posted by Jill

I like yesterdays diet better than todays

Silly Jill !

Hi Sweetie !

gwcaton · 08-09-2004, 01:26 PM

Incline bench
2 sets 185 x 8
185 x 6

flat bench
185 x 10
185 x 9
185 x 8

Db flyes
35 x 12
40 x 12
start w/ 40 next time

Single arm db press
40 x 8
45 x 8
try 50 next time

bent db lateral
3 sets 40 x 10
try 45 next time

cable side lateral
2 sets 10 x 12

Notes: 2 min RI"S

Todays diet

Meal 1
1/2 c oatmeal w/protien
3 e.w. 1 w.e.
water
Meal 2
16 oz protien shake
1 ww bread w. tbsp Nt pb
water
Meal 3
6 oz salmon patty
1 c corn
1 slice ww bread
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz chicken
1 c kidney beans
1c green beans
water
Meal 6
16 oz protien shake
water
2 tbspn Nat pb

Notes:
coffee
water during wo
supps

Rocco32 · 08-09-2004, 01:37 PM

Nice lifts!! How do you like the single arm DB Press? I hated doing those.

gwcaton · 08-09-2004, 01:44 PM

Quote:

Originally Posted by rock4832

Nice lifts!! How do you like the single arm DB Press? I hated doing those.

I didn't mind those but check out my comment on the 1 leg squats ! LOL

Rocco32 · 08-09-2004, 01:49 PM

LOL, they are pretty intense. But they ended up being my fav exercise after a few times

gwcaton · 08-09-2004, 07:17 PM

Quote:

Originally Posted by rock4832

LOL, they are pretty intense. But they ended up being my fav exercise after a few times

Really ? When you were doing PRRS were you bulking or cutting? What were your results ?

Rocco32 · 08-09-2004, 09:06 PM

I was bulking and my lifts really went up with PRRS. But the Power week wreaked havoc on my joints.

Paynne · 08-10-2004, 12:58 PM

Hey, just checking in to say Hi. Got wrapped around a project at work and haven't been on in days

I agree about the one legged stuff. Killer. I really like it now that I'm used to it.

I never got the hang of free weight hack squats so I just cheat and use the machine.

JerseyDevil · 08-10-2004, 03:22 PM

See my new avi? You still can't tell if I'm 6 ft tall, and my real name still could be Sylvia, but at least it's something. You are a bad influence on me. First you single handedly get me to start a journal.... then talk me into posting a pic.

PreMier · 08-10-2004, 04:17 PM

6ft tall?

JerseyDevil · 08-10-2004, 06:06 PM

Should I have said 6 ft medium tall?

gwcaton · 08-11-2004, 12:29 PM

Quote:

Originally Posted by Paynne

Hey, just checking in to say Hi. Got wrapped around a project at work and haven't been on in days

I agree about the one legged stuff. Killer. I really like it now that I'm used to it.

I never got the hang of free weight hack squats so I just cheat and use the machine.

How was the time off ? I can only hope I get to like the single leg stuff, it is killer. I will also get the hang of the hacks , can't let some steel getthe best of me.

gwcaton · 08-11-2004, 12:30 PM

Quote:

Originally Posted by JerseyDevil

See my new avi? You still can't tell if I'm 6 ft tall, and my real name still could be Sylvia, but at least it's something. You are a bad influence on me. First you single handedly get me to start a journal.... then talk me into posting a pic.

DAmn JD (I mean Sylvia) ! Nice avi

gwcaton · 08-11-2004, 12:31 PM

PreMeir,

cool sig. LOL

gwcaton · 08-11-2004, 12:44 PM

My ISP was down yesterday so I am behind.

Cable crunches
105 x 15
2 sets of 115 x 15

Lying knee raises
3 sets 25 x 15

Seated calf raises
150 x 15
2 sets 150 x 15
try 170 next time

Standing calf raises
195 x 15
205 x 15
225 x 15
start with 230 next time

Todays Diet

Meal 1
1/2 c oatmeal w/protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/ tbsp Nat Pb
water
Meal 3
6 oz chicken
1 c kidney beans
1/2 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
6 oz salmon patty
1 c peas
1 c brocolii
water
Meal 6
16 oz protein shake
water
2 tbsp Nat pb

Notes:
Usual supps

gwcaton · 08-11-2004, 12:49 PM

CG weighted chins
40 x 6
35 x 7

Wg Cable rows, seated
160 x 10
190 x 10

1 arm seated cable row
2 sets 70 x 12

pullovers
40 x 15
45 x 15

Todays Diet

Meal 1
1/2 c oatmeal w/ protein
1 c cott cheese
water
Meal 2
16 oz protein shake
1 ww bread w/ tbsp Nat pb
water
Meal 3
6 oz tuna
1 c kidney beans
1/2 c brown rice
water
Meal 4
16 oz protein shake
water
Meal 5
4 oz lean beef patty
1 c brocolli
1 c peas
water
Meal 6
16 oz protein shake
1 tbsp nat pb
water

Notes:
Usual supps

PreMier · 08-11-2004, 04:06 PM

Thanks Gary. Liking prrs?

gwcaton · 08-11-2004, 05:38 PM

Quote:

Originally Posted by PreMier

Thanks Gary. Liking prrs?

So far the only thing I don't "like" about it is all the new exercises. Makes it hard to get a good work out cos I don't really know what weight to start with . LOL Causes a lot of wasted time and motion but once I go all the way thru the first three weeks worth ,it should get better.
Other than that I will save the serious evaluations for after the completion of all 9 weeks.

JerseyDevil · 08-11-2004, 08:03 PM

Quote:

Originally Posted by gwcaton

My ISP was down yesterday so I am behind.

I was wondering where you were yesterday...

Quote:

Originally Posted by gwcaton

So far the only thing I don't "like" about it is all the new exercises. Makes it hard to get a good work out cos I don't really know what weight to start with .

I looked at the original prrs awhile back. I thought the exercises mentioned were just suggestions. Unless prrsII is different, I would just adapt the movements you already know to those rep schemes.

gwcaton · 08-12-2004, 06:35 AM

Quote:

Originally Posted by JerseyDevil

I was wondering where you were yesterday...

I looked at the original prrs awhile back. I thought the exercises mentioned were just suggestions. Unless prrsII is different, I would just adapt the movements you already know to those rep schemes.

JD,

yeah I was lost that day ! Got some other stuff done though . LOL

Thanks for the help !

Sapphire · 08-12-2004, 06:55 AM

Single Leg leg presses are

aren't they? I did them yesterday after squats and leg extensions, I almost

. I am in RR week, so I had to do high reps like you did for them. My quads are killing me today!!

Actually everything hurts me, butt, hammies, quads... GP is awesome!

If you join Team GoPro, I will put a pic of your butt in my sig....

whadda ya say?

08-07-2004, 08:36 AM	#64
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	first week of prrs results/comments ok , first week of prrs under my belt . Here's some feedback. Weight down from 190 to 185. First week is always a big drop for me in the overall scheme . Usually only 1-2 pounds after that. Bf changed less than .5% . Dropped a little over .5lb of fat. Dropped about a 1/4 " on bi's, chest and neck. Everything else stayed the same. Hoping to get the BF down to what I feel is acceptable with just diet and weight training. Saving cardio for a last resort. As far as Prrs goes I'd say my first Power week was a success. Did some new exercises , even had a couple of PR's. Only drawback was not knowing for sure were to start as far as amount of weight to use and not knowing for sure how to execute some of the new exercises. But that would be true of any new thing. Rep Range week should be a little easier to figure out I hope . LOL Looking forward to rep range and then shock. Really looking forward to the second time through on each . Anyway, today is free day. No diet , no exercise. But will try to keep track of what I eat and post it just so I can look back later and shake my head . Thanks for the support ! My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

08-07-2004, 05:36 PM	#65
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Ok , sitting here waiting on my son to show up so I'll kill some time by listing my DIET so far today. #1 - cherry turnover , pint of choc milk #2 - catfish fillet , 1/4 cup cajun rice, 1/4 c cole slaw, 1/4 c baked beans, tea #3 - Medium plain popcorn, medium Dr.P When my son gets here we are headed for the pizza parlor ! Have to to this pizza parlor every saturday night since they opened a year and a half ago ! Alrighty, back from the pizza place. #4 - had a handful of mushrooms, 1/2 a small pizza( the works ) , tea. Whats for snack ? Well snack was #5 - a lean ham sandwich ( whole wheat ) and water. So what do you think ? decent free day ? My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 Last edited by gwcaton : 08-07-2004 at 09:44 PM.

08-08-2004, 11:29 AM	#66
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	RR / legs Aug. 8, 2004 leg extensions 135 x 10 145 x 8 start w/ 150 next time hack squat 3 sets 145 x 12 VERY awkward ! Did these in the cage , backed up to the bar, lifted off the pins and squated with the bar behind me. 1 legged squats ( smith machine) 3 sets 55 x 15 HOLY SHIT !!!!! More on this later. Lying leg curl 2 sets 90 x 8 Stiff legged deadlifts 2 sets 145 x 10 Much better form than last weeks power/legs. felt it more in the hams than last week. But still could do better form -wise. 1 leg curl 2 sets 25 x 12 Notes: 2 minute RI's. Killer wo ! Now.. take in mind I'm writing this shortly after the wo. In my current state of mind I ,for 1, think that whoever came up with the 1 legged exercises way back when should be taken out, have 1 of their legs ripped from their body and beaten to within 1 inch of their life !!!!!! Now if the "inventor" of said exercises has since passed on I think 1 of his closest living relatives should receive the punishment. A month from now I may be of the opinion that they should have a medal pinned on their chest but right now someone should throw them a beatin' they won't forget ! I can't do it myself 'cos I couldn't catch them if they started to run. J/K ! But it was intense. Todays Diet Meal 1 1/2 c oatmeal w/protein 3 e.w. 1 w.e. water Meal 2 6 oz steak baked potato lettuce/veggie salad\tea Meal 3 16 oz protein shake 1 ww bread w/ tbsp nat pb water Meal 4 6 oz tuna 1 c peas 1 c green beans water meal 5 16 oz protein shake tbsp nat pb water Meal 6 nothing !!!!! I got up several jours later than usual today so only getting in 5 meals today . Notes: Coffee water during wo creatine & glutamine postwo digestive enzymes w/real food meals My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 Last edited by gwcaton : 08-08-2004 at 07:46 PM.

08-09-2004, 01:26 PM	#71
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	rep Range Chest / shoulders Incline bench 2 sets 185 x 8 185 x 6 flat bench 185 x 10 185 x 9 185 x 8 Db flyes 35 x 12 40 x 12 start w/ 40 next time Single arm db press 40 x 8 45 x 8 try 50 next time bent db lateral 3 sets 40 x 10 try 45 next time cable side lateral 2 sets 10 x 12 Notes: 2 min RI"S Todays diet Meal 1 1/2 c oatmeal w/protien 3 e.w. 1 w.e. water Meal 2 16 oz protien shake 1 ww bread w. tbsp Nt pb water Meal 3 6 oz salmon patty 1 c corn 1 slice ww bread water Meal 4 16 oz protein shake water Meal 5 6 oz chicken 1 c kidney beans 1c green beans water Meal 6 16 oz protien shake water 2 tbspn Nat pb Notes: coffee water during wo supps My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 Last edited by gwcaton : 08-09-2004 at 06:55 PM.

08-09-2004, 01:37 PM	#72
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Nice lifts!! How do you like the single arm DB Press? I hated doing those. I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-07-2004, 06:17 AM	#63
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Add to that dips, which I know you do plenty of.

08-08-2004, 07:30 PM	#68
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	I like yesterdays diet better than todays

08-09-2004, 01:49 PM	#74
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	LOL, they are pretty intense. But they ended up being my fav exercise after a few times I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-09-2004, 09:06 PM	#76
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	I was bulking and my lifts really went up with PRRS. But the Power week wreaked havoc on my joints. I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

08-10-2004, 12:58 PM	#77
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Hey, just checking in to say Hi. Got wrapped around a project at work and haven't been on in days I agree about the one legged stuff. Killer. I really like it now that I'm used to it. I never got the hang of free weight hack squats so I just cheat and use the machine.

08-10-2004, 03:22 PM	#78
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	See my new avi? You still can't tell if I'm 6 ft tall, and my real name still could be Sylvia, but at least it's something. You are a bad influence on me. First you single handedly get me to start a journal.... then talk me into posting a pic.

08-10-2004, 04:17 PM	#79
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	6ft tall? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-10-2004, 06:06 PM	#80
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,586	Should I have said 6 ft medium tall?

08-11-2004, 12:31 PM	#83
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	PreMeir, cool sig. LOL My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

08-11-2004, 12:44 PM	#84
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Rep Range Abs/calves Aug . 10, 2004 My ISP was down yesterday so I am behind. Cable crunches 105 x 15 2 sets of 115 x 15 Lying knee raises 3 sets 25 x 15 Seated calf raises 150 x 15 2 sets 150 x 15 try 170 next time Standing calf raises 195 x 15 205 x 15 225 x 15 start with 230 next time Todays Diet Meal 1 1/2 c oatmeal w/protein 1 c cott cheese water Meal 2 16 oz protein shake 1 ww bread w/ tbsp Nat Pb water Meal 3 6 oz chicken 1 c kidney beans 1/2 c brown rice water Meal 4 16 oz protein shake water Meal 5 6 oz salmon patty 1 c peas 1 c brocolii water Meal 6 16 oz protein shake water 2 tbsp Nat pb Notes: Usual supps My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

08-11-2004, 12:49 PM	#85
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,270 Photos: 28	Rep Range Back Aug 11, 2004 CG weighted chins 40 x 6 35 x 7 Wg Cable rows, seated 160 x 10 190 x 10 1 arm seated cable row 2 sets 70 x 12 pullovers 40 x 15 45 x 15 Todays Diet Meal 1 1/2 c oatmeal w/ protein 1 c cott cheese water Meal 2 16 oz protein shake 1 ww bread w/ tbsp Nat pb water Meal 3 6 oz tuna 1 c kidney beans 1/2 c brown rice water Meal 4 16 oz protein shake water Meal 5 4 oz lean beef patty 1 c brocolli 1 c peas water Meal 6 16 oz protein shake 1 tbsp nat pb water Notes: Usual supps My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 Last edited by gwcaton : 08-11-2004 at 05:41 PM.

08-11-2004, 04:06 PM	#86
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	Thanks Gary. Liking prrs? P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

08-12-2004, 06:55 AM	#90
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Single Leg leg presses are aren't they? I did them yesterday after squats and leg extensions, I almost . I am in RR week, so I had to do high reps like you did for them. My quads are killing me today!! Actually everything hurts me, butt, hammies, quads... GP is awesome! If you join Team GoPro, I will put a pic of your butt in my sig.... whadda ya say? Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

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