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NickPSH
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 5680
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 Posted: 05/20/05 - 14:47 Post subject: Help me set up a workout plan :p -- NWS tubgirl
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Each day needs to start with the running in the moring hours most likely. Before each sparring day I need to do the warm up. The distance/interval running days need to be seperate.
I'm just not sure how to properly seperate the excercises for each day. Right now I'm just f*****g around from day to day keeping active. I want to get a workout plan going so I know what I'm doing each day instead of ad libbing each day.
Burpee Conditioning
Jumping Rope
Weight Lifting
-Neck
-Traps
-Shoulder
-Chest
-Triceps
-Biceps
-Forearms
-Abs
-Quads
Distance running (2-4 miles)
Interval Running (Sprinting 6 x 600m 1 minute rest interval, 800m jog cool down)
Stretching
Cool down (Skipping, Stretching)
Sparring
Warm up (Joint rotations, fingers, wrist, elbows, shoulders neck, waist, hips, legs knees, ankles, toes. Slow circular movement (clockwise and counterclockwise) until joints move smoothly. 5 minutes jumping rope. Then static 15-30 second stretching to override the stretch reflex.
Monday -> ?
Tuesday -> ?
Wednesday -> ?
Thursday -> ?
Friday -> ?
Saturday -> ?
Sunday -> ?
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 05/20/05 - 14:50 Post subject:
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Isn't this something you should be discussing with your boxing coach?
-Nah-
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Occulis
RealPoor Jedi
Joined: 11 Oct 2002
Posts: 13293
Location: Moral Relativity Central
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Posted: 05/20/05 - 14:50 Post subject:
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if u wnat 2 f**k her son u gotta get them abs a poppin u no
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Fattguyy
RealPoor Master of Posts
Joined: 09 Sep 2003
Posts: 9911
Location: Shreveport, Louisiana
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Posted: 05/20/05 - 14:51 Post subject:
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I'd kick your ass at boxing irl!
Last edited by Fattguyy on 05/20/05 - 16:40; edited 1 time in total
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NickPSH
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 5680
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Posted: 05/20/05 - 15:01 Post subject:
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| Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach.
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dablobb
Sir Postalot
Joined: 09 Oct 2004
Posts: 1263
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Posted: 05/20/05 - 15:15 Post subject:
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| NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
so you relay on RP, goodjob sir goodjob.
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xizorr
Luke Warm
Joined: 20 Apr 2004
Posts: 236
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Posted: 05/20/05 - 15:20 Post subject:
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everynight from 7-2 I would suggest 12 ounce curls..
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Maldek
RealPoor Guru
Joined: 16 Oct 2002
Posts: 2089
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Posted: 05/20/05 - 15:32 Post subject:
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monday- malt liquor and hamburgers
tuesday- 12pack and some zigzags
wednesday- fifth of jack and an asian escort
thursday- a box of wine and the fattest chick you can find
friday- 40s and blunts, 40s and blunts
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NickPSH
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 5680
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Posted: 05/20/05 - 16:38 Post subject:
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| dablobb wrote: | | NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
so you relay on RP, goodjob sir goodjob. |
Yes, I 'relay' on realpoor.
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 05/20/05 - 16:40 Post subject:
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| NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
Sounds like you need to pick up another job. C'mon.. be a man !
-Nah-
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NickPSH
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 5680
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Posted: 05/20/05 - 17:06 Post subject:
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| Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
Sounds like you need to pick up another job. C'mon.. be a man !
-Nah- |
Sounds like you're trying to bait me. Here, let me try. I hope you get c**k rot sodomite.
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Gethy
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 5595
Location: Tallahassee, FL
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Posted: 05/20/05 - 17:08 Post subject:
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seven and a switchblade
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 05/20/05 - 17:11 Post subject:
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| NickPSH wrote: | | Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
Sounds like you need to pick up another job. C'mon.. be a man !
-Nah- |
Sounds like you're trying to bait me. Here, let me try. I hope you get c**k rot sodomite. |
I have no idea what you said.. I do however know you're very gung-ho about being self-sufficient.. if you want to learn how to box, you're going to need a coach. How badly do you want this?
-Nah-
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IceIsFun
Toomuchtimeonhands
Joined: 11 Oct 2002
Posts: 781
Location: Orlando, FL
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Posted: 05/20/05 - 17:26 Post subject:
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Scrap all that shit, even the boxing. Find a pool, swim laps for 2hr/day. Do this for 30 years.
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Lumberg_fekdher
RealPoor Sensei
Joined: 26 Aug 2003
Posts: 1923
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Posted: 05/20/05 - 17:28 Post subject:
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IceIsFun
Toomuchtimeonhands
Joined: 11 Oct 2002
Posts: 781
Location: Orlando, FL
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Posted: 05/20/05 - 17:31 Post subject:
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| Lumberg_fekdher wrote: | |
This may be NWS!
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wellspoken
RealPoor Master of Posts
Joined: 01 Feb 2003
Posts: 7137
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Posted: 05/20/05 - 17:32 Post subject:
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| IceIsFun wrote: | | Lumberg_fekdher wrote: | |
This may be NWS! |
Maybe, just maybe!
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NickPSH
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 5680
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Posted: 05/20/05 - 18:11 Post subject:
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| Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
Sounds like you need to pick up another job. C'mon.. be a man !
-Nah- |
Sounds like you're trying to bait me. Here, let me try. I hope you get c**k rot sodomite. |
I have no idea what you said.. I do however know you're very gung-ho about being self-sufficient.. if you want to learn how to box, you're going to need a coach. How badly do you want this?
-Nah- |
Yes, that's why I'm trying to work this out with no financial investment, simply info from other people. I'm not sure how getting a personal boxing trainer would make me very 'self sufficient'. I think getting the information on my own from various sources without having to pay anything would save me a lot of money. Getting various jobs to support a hobby when you have hardly any money is ignorant, not self sufficient.
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Finigan
RealPoor Guru
Joined: 11 Oct 2002
Posts: 3817
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Posted: 05/20/05 - 19:17 Post subject:
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Rocky, you need a manager...
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 05/20/05 - 20:38 Post subject:
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| NickPSH wrote: | | Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
Sounds like you need to pick up another job. C'mon.. be a man !
-Nah- |
Sounds like you're trying to bait me. Here, let me try. I hope you get c**k rot sodomite. |
I have no idea what you said.. I do however know you're very gung-ho about being self-sufficient.. if you want to learn how to box, you're going to need a coach. How badly do you want this?
-Nah- |
Yes, that's why I'm trying to work this out with no financial investment, simply info from other people. I'm not sure how getting a personal boxing trainer would make me very 'self sufficient'. I think getting the information on my own from various sources without having to pay anything would save me a lot of money. Getting various jobs to support a hobby when you have hardly any money is ignorant, not self sufficient. |
My bad, I thought you wanted to compete in boxing as a sport, not use it as a fitness vehicle. The self-sustained comment was not directed at the coach it was directed at PAYING for a coach.
I guess I was just confused.. if you're boxing for fitness, why do you need a workout routing to get into shape for boxing? 
-Nah-
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Finigan
RealPoor Guru
Joined: 11 Oct 2002
Posts: 3817
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Posted: 05/20/05 - 20:50 Post subject:
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| Nahualli wrote: |
I guess I was just confused.. if you're boxing for fitness, why do you need a workout routing to get into shape for boxing?
-Nah- |
Im pretty sure hes just looking for a workout routine to keep in shape so he fux chicks
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Nahualli
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 8461
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Posted: 05/20/05 - 20:56 Post subject:
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| Finigan wrote: | | Nahualli wrote: |
I guess I was just confused.. if you're boxing for fitness, why do you need a workout routing to get into shape for boxing?
-Nah- |
Im pretty sure hes just looking for a workout routine to keep in shape so he fux chicks |
Ok, then I'm really confused.. a couple of weeks ago he posted a detailed exposé about the boxing he had picked up with and how his arms were very sore as a result. Leilu chimed in as did a couple of other people... are these two threads not related?
-Nah-
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NickPSH
RealPoor Master of Posts
Joined: 11 Oct 2002
Posts: 5680
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Posted: 05/20/05 - 21:22 Post subject:
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| Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | | NickPSH wrote: | | Nahualli wrote: | Isn't this something you should be discussing with your boxing coach?
-Nah- |
I'm too poor to afford a boxing coach. |
Sounds like you need to pick up another job. C'mon.. be a man !
-Nah- |
Sounds like you're trying to bait me. Here, let me try. I hope you get c**k rot sodomite. |
I have no idea what you said.. I do however know you're very gung-ho about being self-sufficient.. if you want to learn how to box, you're going to need a coach. How badly do you want this?
-Nah- |
Yes, that's why I'm trying to work this out with no financial investment, simply info from other people. I'm not sure how getting a personal boxing trainer would make me very 'self sufficient'. I think getting the information on my own from various sources without having to pay anything would save me a lot of money. Getting various jobs to support a hobby when you have hardly any money is ignorant, not self sufficient. |
My bad, I thought you wanted to compete in boxing as a sport, not use it as a fitness vehicle. The self-sustained comment was not directed at the coach it was directed at PAYING for a coach.
I guess I was just confused.. if you're boxing for fitness, why do you need a workout routing to get into shape for boxing?
-Nah- |
I'd like to keep fit as well as work parts of the body used during fights.
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Mogling
RealPoor Guru
Joined: 29 Dec 2002
Posts: 2451
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Posted: 05/20/05 - 22:25 Post subject:
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Where is tubgirl?
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danjangula
Luke Warm
Joined: 02 Nov 2004
Posts: 300
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Posted: 05/21/05 - 00:23 Post subject:
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Heres a plan that I made to fit my own growing habits/recovery time/etc.
Monday - Arms, Calves
Tuesday - Legs, Abs
Wednesday - Chest, Calves
Thursday - Shoulders, Abs
Friday - Back, Calves
Saturday - If I missed any days in the week, I make them up here.
Sunday - Same as Saturday.
Arms - I superset arms. Do a bicep curl action, then a hammer curl action, then a forearm action, all in a row, and repeat 4 times.
Triceps I do a pushdown action, a skullcrusher action, and a kickback action, all in a row.
I finish arm days with some wrist movements for forearms.
Legs - I have been doing 20 rep squats lately. I put the weight on I can usually do 8 reps with, and I do 20. Yeah, it sucks, but you grow like madddd.
Leg curls, leg extensions, hip flexions (don't neglect hip flexion)
Chest - I Start with incline bench, then incline fly, then flat bench, then flat fly. Ever 3 weeks I switch from barbell to dumbell and visa versa.
Shoulders - I start with heavy military press. Then do a couple arnold press with dumbellsm, then front raises, lateral raises, and bent over lateral raises.
Back - Start with heavy deadlifts. Then wide grip pullups. Those two movements will do a LOT. Then I do some kind of dumbell/barbell lat movement, and a close grip pulldown/close grip pullups.
Calves, one day I do leg press calve raisers, another day I bend over and hold onto a bench, and have my girlfriend sit on my back while i do one footed raises off the ground. For the soleus muscle, I sit down on a bench with my knees 90 degrees, and put three 45 plates on one knee, and raise the foot, this hits the soleus.
Abs, I do weighted movements. Be sure to hit the obliques just as much as your rectus abdominis, though. I use weighted crunches on a decline thing, reps around 15-20, only restiong around 5 seconds between sets. then obliques i do the same thing except twisting more to the side.
Ummmm.....
For most muscles I do reps in the 5-8 range and fail by the last rep everytime. You have to put yourself through a lot to gain a lot.
I also do cardio but that's a story for another day.
I'm sure I'm missing a lot of important points, oh well, just ask if you have questions.
peace
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Qaldyin
Sir Postalot
Joined: 11 Oct 2002
Posts: 1346
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Posted: 05/21/05 - 13:23 Post subject:
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Why would you work out arms in the beginning of the week when you have chest/back/shoulders to do the rest of the week?
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danjangula
Luke Warm
Joined: 02 Nov 2004
Posts: 300
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Posted: 05/21/05 - 14:21 Post subject:
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Notice how I seperated chest, back, and arms days all by atleast 1 day.
For me, my arms are 100% recovered by time I do a chest/back day. I never do everything in the same order during the week, though.
If for some odd reason my arms aren't recovered, I just move one of those days to later in the week.
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ashwynd
RealPoor Sensei
Joined: 26 Aug 2003
Posts: 1686
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Posted: 05/21/05 - 15:07 Post subject:
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Why do you calves and legs on seperate days? I'm confused :/ Hopefully this summer I'll get a set routine going and get a decent eating schedule, it's too easy to eat s****y food as a college student.
Monday - Chest/tris
Wednesday - Shoulders/back
Friday - Legs/biceps/rest of arms
As for abs, do a small ab workout at the end of each workout. Dj is buff though, I'm not, so I'm sure his advice is much better, but also by the sounds of it his workout is for when you can recover much quicker.
That is what I call my newbie workout. Ideally, I'd be doing an hour of cardio before each workout except for Fridays, but actually getting it all done instead of being hungover that day is a pain in the ass.
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danjangula
Luke Warm
Joined: 02 Nov 2004
Posts: 300
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Posted: 05/21/05 - 15:14 Post subject:
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I found calves mostly fast twitch (except for the soleus part, which I train once or twice a week only) and they recover really fast, sort of like abs.
So I do calves every other day, and abs every other day.
It just so happens on some weeks my leg day is an ab day and not a calve day, depends on how my routine falls that week.
As for your routine, instead of doing back/shoulders, do back/biceps. Same thing with your chest/tris. Then do legs/shoulders. You can do abs every few days at home easily, maybe pick up a 25 lb plate to use with your crunches/oblique crunches.
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Zuldane
RealPoor Guru
Joined: 11 Oct 2002
Posts: 4057
Location: At sea.
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Posted: 05/21/05 - 15:22 Post subject:
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| Maldek wrote: | monday- malt liquor and hamburgers
tuesday- 12pack and some zigzags
wednesday- fifth of jack and an asian escort
thursday- a box of wine and the fattest chick you can find
friday- 40s and blunts, 40s and blunts |
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