Warning: Seismic Testing Zone

Scarface30 · 06-08-2008, 08:29 AM

so I just bought a new pair of shoes to workout/start running in. they are very comfortable with good ankle support and decent arch support which were the 3 things I was looking for.

Under Armour ® in Canada | Men's UA Proto Evade™ Trainer | 1096002 |

I got them in red, white and black. I chose Under Armour because what the shoe person (I dunno what you'd call them

) I was talking to told me was that they are a very reliable brand, and they were actually better priced than the Rbk or the Adidas pairs I was looking at.

as for the new workout, I kind of took the idea from Westside with a squat day, deadlift day, and bench press day, but with only 3 full body workouts a week, instead of the DE/ME days twice a week (time constraints were a factor). so here they are:

Squat Day
Squats 5x5
Seated Cable Rows 5x5
Hang Cleans 5x5
Dips 3x10
Hyperextensions 3x10

Bench Press Day
Bench Press 5x5
1-Legged RDLs 5x5
Standing Military Press 5x5
Split Squats 3x8
Pullups Target # Set=20

RDL Day
RDLs 5x5
U/L Lat Pulldowns 5x5
Rack Pulls 5x5
BB Rows 3x8
DB Snatch 3x8

I'll also be adding in some core and static holds too.

so how does that look? does anyone think that doing rack pulls on the day RDLs are done could be a bad idea?

Triple Threat · 06-08-2008, 05:35 PM

Quote:

Originally Posted by Scarface30

does anyone think that doing rack pulls on the day RDLs are done could be a bad idea?

I wouldn't have a problem with it, although some might. How's your back feeling these days? Try it and see. I would do the rack pulls before the RDLs, though.

Scarface30 · 06-09-2008, 05:52 PM

Quote:

Originally Posted by Triple Threat

I wouldn't have a problem with it, although some might. How's your back feeling these days? Try it and see. I would do the rack pulls before the RDLs, though.

will do TT.

************************************************** ****

Fullbody A: 06-09-'08

Bench Press - RI 2:00
135x5x5

1-Legged RDLs - RI 2:00
35x5x5 (each leg)

Standing Military Press - RI 2:00
85x5x5

Split Squats - RI 1:30
75x3x8

CG Pullups - Taregt # = 20
BWx10,5,5

walked to and from the gym ~10 minutes each way.

felt good, some things were stronger than I anticipated and some things weaker. I plan on keep at those weights for a while even though I was able to get 5x5 on all of them, just for forms sake. also, my goal with the 1-legged RDLs is to be able to use a BB instead of a DB

sorry I've been slacking on the journals everyone

...

Malley · 06-09-2008, 06:06 PM

Nice workout buddy, looking really good!

goob · 06-10-2008, 05:16 AM

Awesome work on One legged DL's. THey must be damn hard.

SamEaston · 06-11-2008, 11:59 AM

Wait a minute ... 1-legged DL's?? What do you do with the other leg??

Oh and unilateral lat pulldowns are brilliant. I was doing them for a while and i thought they were much better than bilaterals.

So Scar, hows tricks?? You having a good summer??

Scarface30 · 06-11-2008, 06:27 PM

Quote:

Originally Posted by Double D

Nice workout buddy, looking really good!

thanks DD! good to have to back around again

Quote:

Originally Posted by goob

Awesome work on One legged DL's. THey must be damn hard.

thanks goob, I find they hit the hams/glutes better than regular RDLs and also are great for balance too.

Quote:

Originally Posted by SamEaston

Wait a minute ... 1-legged DL's?? What do you do with the other leg??

Oh and unilateral lat pulldowns are brilliant. I was doing them for a while and i thought they were much better than bilaterals.

So Scar, hows tricks?? You having a good summer??

lol, I just stand on one foot and use my opposite side hand to hold the weight. they are great, you should try them sometime. U/L pulldowns are much better than regular pulldowns too, in my opinion.

summer is going really well so far. the job is great, have been learning a lot since I started. all it's been though is work/eat/gym/sleep - nothing else. but I'm makin' money so whatever! lol

how's everything going with you?

************************************************

Fullbody B - 06-11-'08

Squats - RI 2:00
155x5x5

Seated Cable Rows - RI 2:00
127.5x5x5

Hang Cleans - RI 2:00
80x5x5

Dips - RI 1:00
BWx3x10

Hypers - RI 1:30
BW+25x3x8

Cable Crunches - RI 1:00
125x10
130x10
135x9

Scarface30 · 09-02-2008, 05:08 PM

..soooooooooo

let me RE-introduce myself. I hope you guys still remember me

summer was just way too hectic and I was unable to get to the gym regularly, and then just the past 10 days I had a 3rd year geology field school, traversing through rivers and brooks mapping rocks. it was a blast, minus the crappy weather!

anyway, new routine starting up soon with the trusty old upper/lower split. here it is.

Upper A
a) Bench Press
b) Supine Rows

Incline DB Press

T-Bar Rows

Bentover Laterals

Upper B
a) Push Press
b) Pullups

Dips

U/L Pulldowns

DB Snatch

Lower A
Back Squats

a)step-ups
b)box jumps

calf raises

Lower B
RDLs

Rack Pulls

Hang Cleans

Hypers

throwing in planks, cable crunches, and farmers walk in there too. I have a rep and set scheme set up also, but I am just too tired to type it all out right now. in short, I am going to be starting out with the supersets 5x5 for one week, then 3 sets of 5x5 and 2 sets of 5x6, then 3 sets of 5x6 and 2 sets of 5x5, then all 5 sets of 5x6. that sort of thing.

off to bed soon, I'll be around like old times soon enough.

katt · 09-02-2008, 05:50 PM

Hi ya Scar! Nice to see you back!

We've had the same "MIA" scenario also.. but we're back on track now.

nadirmg · 09-05-2008, 08:59 AM

Glad your'e still here, bro. Split looks good. Let's see some numbers

Scarface30 · 09-05-2008, 02:51 PM

Quote:

Originally Posted by katt

Hi ya Scar! Nice to see you back!

We've had the same "MIA" scenario also.. but we're back on track now.

thanks katt, it's good to be back around.

Quote:

Originally Posted by nadirmg

Glad your'e still here, bro. Split looks good. Let's see some numbers

oh I'm always here there and everywhere! haha

yeah...my numbers...they're pretty lame...

First workout in a long time and here it was. numbers are slack...aside from the pullups and push presses which was still around par

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx5
1:00 RI

CG Pullups @ BW+25x5
1:00 RI

Push Press @ 85lbsx4
1:00 RI

CG Pullups @ BW+25x3
1:00 RI

Dips @ BWx3/10,8,4

U/L Lat Pulldowns @ 25lbsx2/10 each arm

DB Snatch @ 20lbsx2/8,8 each arm

stretched.
walked to and from school - 20 minutes each way.

so...I'm weak...well, I felt like a weakling. I don't think it has as much to do with being away from the gym for 3 months as it does me being currently sick

. last week was my 3rd year field school, and we were actually traversing in rivers (only waist deep) but it rained on us all week, so we were cold, wet and tired...perfect recipe for getting sick. anyway, I only did 2 sets on the last 2 exercises because I was getting light-headed and quite dizzy (due to the cold) and almost passed out.

and I would like to thank yellowmoomba for the awesome idea for the first part of my workout

Pylon · 09-07-2008, 11:38 AM

Heya Scar! Come crawling back right around hockey season, I see.

yellowmoomba · 09-07-2008, 07:41 PM

How'd you like the supersetting? It looks good to me.

It's good to see someone else doing DB Snatches. It's a great exercise.

Scarface30 · 09-08-2008, 01:16 PM

Quote:

Originally Posted by Pylon

Heya Scar! Come crawling back right around hockey season, I see.

hey Py.

yeah, thought I'd better get in shape for it!

Quote:

Originally Posted by yellowmoomba

How'd you like the supersetting? It looks good to me.

It's good to see someone else doing DB Snatches. It's a great exercise.

the supersetting is great! I really enjoy doing it like that.

I have never done DB snatches before, and I like more "power" oriented lifts like hang cleans, the push press, so I thought I'd give them a try.

today's workout...

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

Supine Rows @ BW+25lbs x5

Slight Incline U/L DB Bench @ 35lbs x3/10,10,8

T-Bar Rows @ 80lbs x3/10,10,10

Bentover Laterals @ 15lb DBs x2/10,10

Cable Crunches @ 115lbs x3/10,10,9

stretched.
walked to and from school - 20 minutes each way.

Scarface30 · 09-10-2008, 01:52 PM

so today's workout doesn't look like much, but my legs are telling me a different story!

Back Squats - RI 2:00
135x2x5
145x3x5

Lunges - RI 1:30
BW+30lbs x3x10 each leg

12" Box Jumps - RI 1:30
4x8

Seated Calf Press - RI 1:00
90lbs x3x10

stretched.
walked to and from school - 20 minutes each way.

so, like I said, doesn't look like much but my legs are tired as hell! there was absolutely no way I was going to superset step-ups (which I couldn't do because there was no box at the right height) and box jumps, my legs were dead! so I resorted to lunges and box jumps separately.

another thing, I went light with the squats because before when I did them, I'd only go parallel. I thought this time around I am going as low as I can, which wasn't quite ATG but was a fair bit below parallel. I noticed it takes a lot more out of your legs with less weight, but I also seemed to get more power from that low too.

Scarface30 · 09-12-2008, 11:11 AM

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Push Press @ 85lbs x4
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x4
1:00 RI

Push Press @ 85lbs x5
1:00 RI

Self Assisted CG Pullups @ BW+25lbs x5
1:00 RI

Dips - RI 1:30
BWx10
BWx8
BWx5

U/L Lat Pulldowns - RI 1:30
25x10 each arm
30x2x9 each arm

DB Snatch - RI 1:30
15x2x10 each arm

Planks - RI 1:00
BWx2x50 seconds

stretched.
walked to school 20 minutes. walked home from school 30 minutes - it is a nice Friday afternoon and wanted to take the "scenic" route

Scarface30 · 09-14-2008, 11:16 AM

RDLs - RI 2:00
155x5
165x3x5
175x5

Hang Cleans - RI 2:00
75x5
80x4x5

Single Leg RDLs - RI 1:30
BWx2x10
BW+15lbs x2x10

Farmers Walk - RI 1:30
2x70lb DBs - 4x20m

forgot to stretch.

had to scrap a few ideas I previously had. for one I wanted to do hypers, but the hyperextension thing was being used, so I resorted to single leg RLDs which after regular RDLs pretty much fried my hams and glutes. I realized I can't do rack pulls because the safeties in the squat rack only go down as far as 10cm above my knee cap, which I don't think would be very useful in doing rack pulls. still happy with this workout.

yellowmoomba · 09-14-2008, 05:06 PM

Good to see someone else doing O-style lifts

Triple Threat · 09-15-2008, 10:00 AM

Quote:

Originally Posted by Scarface30

I realized I can't do rack pulls because the safeties in the squat rack only go down as far as 10cm above my knee cap, which I don't think would be very useful in doing rack pulls. still happy with this workout.

Can you stand on something so the bar will be lower on your leg?

Scarface30 · 09-15-2008, 03:30 PM

Quote:

Originally Posted by yellowmoomba

Good to see someone else doing O-style lifts

thanks man. I'm a big fan of the O-style lifting. gets the heart rate and gives you one heck of a workout.

Quote:

Originally Posted by Triple Threat

Can you stand on something so the bar will be lower on your leg?

when it seems like all is lost, TT always comes through with a simple yet very effective solution. I'll have a look around the gym next time, thanks TT!

Bench Press @ 130lbs x5
1:00 RI

DB Rows @60lbs x5
1:00 RI

Bench Press @ 130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

DB Rows @60lbs x5
1:00 RI

Bench Press @ 130lbs x7
1:00 RI

DB Rows @60lbs x7
1:00 RI

Bench Press @ 130lbs x5
1:00 RI

DB Rows @60lbs x5

Low Incline U/L DB Bench Press - RI 1:30
35x10 each arm
35x2x9 each arm

T-Bar Rows - RI 1:30
80x10
90x10
90x8

Bentover Laterals - RI 1:00
15lb DBs x2x10

stretched.
walked to and from school - 20 minutes each way.

so I had to re-write my routine again, this time was because I superset supine rows right after the bench only for the reason that I use the Smith machine for my supines, and today it was broken. I could have used a squat rack, but I definitely would have lost either the bench or the rack as I was using the other. so I resorted to DB rows which went over decently.

goob · 09-16-2008, 01:34 PM

Howdy scar. Awesome workouts i see, that stint in the mine did'nt leave you like quasimodo after all.

How are things man?

Scarface30 · 09-18-2008, 06:53 PM

Quote:

Originally Posted by goob

Howdy scar. Awesome workouts i see, that stint in the mine did'nt leave you like quasimodo after all.

How are things man?

goob-ster!!

things are going good. school has started, it's nice out so the scenes are good if you catch my drift

.

training is back on the front burner which feels awesome. the mine stint was cool, good experience and whatnot.

how's everything going with you?

Scarface30 · 09-19-2008, 02:56 PM

Push Press 85lbs x5
1:00 RI

Self Assisted CG Pullups BW+25lbs x5
1:00 RI

Push Press 85lbs x7
1:00 RI

Self Assisted CG Pullups BW+25lbs x7
1:00 RI

Push Press 85lbs x5
1:00 RI

Self Assisted CG Pullups BW+25lbs x5
1:00 RI

Push Press 85lbs x7
1:00 RI

Self Assisted CG Pullups BW+25lbs x7
1:00 RI

Push Press 85lbs x5
1:00 RI

Self Assisted CG Pullups BW+25lbs x5

Dips - RI 1:30
BWx3/10,8,7

U/L Lat Pulldowns - RI 1:30
25x3/10,10,9 each arm

DB Snatch - RI 1:30
15x2x10 each arm

[b]Cable Crunches - RI 1:00/B]
115x10
125x2/10,7

stretched.
walked to and from school - 20 minutes each way.

06-08-2008, 08:29 AM	#691
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	New Shoes: New Workout Plan:thumb: so I just bought a new pair of shoes to workout/start running in. they are very comfortable with good ankle support and decent arch support which were the 3 things I was looking for. Under Armour ® in Canada \| Men's UA Proto Evade™ Trainer \| 1096002 \| I got them in red, white and black. I chose Under Armour because what the shoe person (I dunno what you'd call them) I was talking to told me was that they are a very reliable brand, and they were actually better priced than the Rbk or the Adidas pairs I was looking at. as for the new workout, I kind of took the idea from Westside with a squat day, deadlift day, and bench press day, but with only 3 full body workouts a week, instead of the DE/ME days twice a week (time constraints were a factor). so here they are: Squat Day Squats 5x5 Seated Cable Rows 5x5 Hang Cleans 5x5 Dips 3x10 Hyperextensions 3x10 Bench Press Day Bench Press 5x5 1-Legged RDLs 5x5 Standing Military Press 5x5 Split Squats 3x8 Pullups Target # Set=20 RDL Day RDLs 5x5 U/L Lat Pulldowns 5x5 Rack Pulls 5x5 BB Rows 3x8 DB Snatch 3x8 I'll also be adding in some core and static holds too. so how does that look? does anyone think that doing rack pulls on the day RDLs are done could be a bad idea?
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

09-02-2008, 05:08 PM	#698
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	..soooooooooo let me RE-introduce myself. I hope you guys still remember me summer was just way too hectic and I was unable to get to the gym regularly, and then just the past 10 days I had a 3rd year geology field school, traversing through rivers and brooks mapping rocks. it was a blast, minus the crappy weather! anyway, new routine starting up soon with the trusty old upper/lower split. here it is. Upper A a) Bench Press b) Supine Rows Incline DB Press T-Bar Rows Bentover Laterals Upper B a) Push Press b) Pullups Dips U/L Pulldowns DB Snatch Lower A Back Squats a)step-ups b)box jumps calf raises Lower B RDLs Rack Pulls Hang Cleans Hypers throwing in planks, cable crunches, and farmers walk in there too. I have a rep and set scheme set up also, but I am just too tired to type it all out right now. in short, I am going to be starting out with the supersets 5x5 for one week, then 3 sets of 5x5 and 2 sets of 5x6, then 3 sets of 5x6 and 2 sets of 5x5, then all 5 sets of 5x6. that sort of thing. off to bed soon, I'll be around like old times soon enough.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

09-05-2008, 08:59 AM	#700
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 927 Photos: 7	Glad your'e still here, bro. Split looks good. Let's see some numbers
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

09-07-2008, 11:38 AM	#702
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Heya Scar! Come crawling back right around hockey season, I see.
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

09-07-2008, 07:41 PM	#703
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	How'd you like the supersetting? It looks good to me. It's good to see someone else doing DB Snatches. It's a great exercise.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

06-09-2008, 06:06 PM	#694
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Nice workout buddy, looking really good!

06-10-2008, 05:16 AM	#695
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Awesome work on One legged DL's. THey must be damn hard.

09-02-2008, 05:50 PM	#699
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Hi ya Scar! Nice to see you back! We've had the same "MIA" scenario also.. but we're back on track now.

09-10-2008, 01:52 PM	#705
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	so today's workout doesn't look like much, but my legs are telling me a different story! Back Squats - RI 2:00 135x2x5 145x3x5 Lunges - RI 1:30 BW+30lbs x3x10 each leg 12" Box Jumps - RI 1:30 4x8 Seated Calf Press - RI 1:00 90lbs x3x10 stretched. walked to and from school - 20 minutes each way. so, like I said, doesn't look like much but my legs are tired as hell! there was absolutely no way I was going to superset step-ups (which I couldn't do because there was no box at the right height) and box jumps, my legs were dead! so I resorted to lunges and box jumps separately. another thing, I went light with the squats because before when I did them, I'd only go parallel. I thought this time around I am going as low as I can, which wasn't quite ATG but was a fair bit below parallel. I noticed it takes a lot more out of your legs with less weight, but I also seemed to get more power from that low too.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

09-12-2008, 11:11 AM	#706
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	Push Press @ 85lbs x5 1:00 RI Self Assisted CG Pullups @ BW+25lbs x5 1:00 RI Push Press @ 85lbs x5 1:00 RI Self Assisted CG Pullups @ BW+25lbs x5 1:00 RI Push Press @ 85lbs x5 1:00 RI Self Assisted CG Pullups @ BW+25lbs x5 1:00 RI Push Press @ 85lbs x4 1:00 RI Self Assisted CG Pullups @ BW+25lbs x4 1:00 RI Push Press @ 85lbs x5 1:00 RI Self Assisted CG Pullups @ BW+25lbs x5 1:00 RI Dips - RI 1:30 BWx10 BWx8 BWx5 U/L Lat Pulldowns - RI 1:30 25x10 each arm 30x2x9 each arm DB Snatch - RI 1:30 15x2x10 each arm Planks - RI 1:00 BWx2x50 seconds stretched. walked to school 20 minutes. walked home from school 30 minutes - it is a nice Friday afternoon and wanted to take the "scenic" route
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

09-14-2008, 11:16 AM	#707
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	RDLs - RI 2:00 155x5 165x3x5 175x5 Hang Cleans - RI 2:00 75x5 80x4x5 Single Leg RDLs - RI 1:30 BWx2x10 BW+15lbs x2x10 Farmers Walk - RI 1:30 2x70lb DBs - 4x20m forgot to stretch. had to scrap a few ideas I previously had. for one I wanted to do hypers, but the hyperextension thing was being used, so I resorted to single leg RLDs which after regular RDLs pretty much fried my hams and glutes. I realized I can't do rack pulls because the safeties in the squat rack only go down as far as 10cm above my knee cap, which I don't think would be very useful in doing rack pulls. still happy with this workout.
	Warning: Seismic Testing Zone 14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

09-14-2008, 05:06 PM	#708
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Good to see someone else doing O-style lifts
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

09-16-2008, 01:34 PM	#711
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,995	Howdy scar. Awesome workouts i see, that stint in the mine did'nt leave you like quasimodo after all. How are things man?

09-19-2008, 02:56 PM	#713
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,741 Photos: 2	Push Press 85lbs x5 1:00 RI Self Assisted CG Pullups BW+25lbs x5 1:00 RI Push Press 85lbs x7 1:00 RI Self Assisted CG Pullups BW+25lbs x7 1:00 RI Push Press 85lbs x5 1:00 RI Self Assisted CG Pullups BW+25lbs x5 1:00 RI Push Press 85lbs x7 1:00 RI Self Assisted CG Pullups BW+25lbs x7 1:00 RI Push Press 85lbs x5 1:00 RI Self Assisted CG Pullups BW+25lbs x5 Dips - RI 1:30 BWx3/10,8,7 U/L Lat Pulldowns - RI 1:30 25x3/10,10,9 each arm DB Snatch - RI 1:30 15x2x10 each arm [b]Cable Crunches - RI 1:00/B] 115x10 125x2/10,7 stretched. walked to and from school - 20 minutes each way.