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  1. #1
    Recovering Weakling RT1957's Avatar
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    RT1957 Journal #2 4/6/2017

    Got the word from Bill that my old journal needs retirement so here's my new one and I'll bump over all the responses from my last WO here and away we go!!!
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  2. #2
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 4 W1 D3
    Incline BP - Pull-ups
    Morning weigh in: 192

    Reps X Weights X Sets

    PVC Rotations & Dislocations
    RC Flies & Waves
    Ball Slams

    Incline Bench Press Super Set Pull-Ups

    Incline BP
    10 X Bar X 1
    5 X 95 X 1
    5 X 115 X 1
    3 X 135 X 1
    Work Sets
    6 X 135 X 3
    10 X 135 X 1

    Incline BP 6 X 135 Set 1 of 4


    Incline BP 10 X 135 Set 4 of 4


    CGBP 6 X 150 Set 3 of 3


    Pull-Ups
    1 X BW X 1
    2 X BW X 1
    3 X BW X 1
    4 X BW X 4
    8 X BW X 1 ...Rep PR

    Arnold Press
    8 X 37.5 X 1
    7 X 37.5 X 1
    6 X 37.5 X 1

    Super Set: Side and Rear Laterals

    Side Laterals
    12 X 25 X 2
    10 X 25 X 1

    Rear Laterals
    12 X 25 X 2
    10 X 25 X 1

    Super Set : CGBP โ€“ DB Concentration Curls

    CGBP
    6 X 150 X 3

    DB Concentration Curls
    8 X 27.5 X 3

    Week 1 Day 3 Incline BP....I felt it was time to change the rep / set scheme so back to 4 sets of 6. Slight reset and got good reps on every set and was able to still pump out 10 on my last set..

    Pull-ups are coming along real well...my sets of 4 felt strong so I went with a AMRAP set on my last set and got 8.......surprised the โ€œHEโ€ double freekn' tooth picks out of me

    Arnold press I picked up some reps and was also able to pump out a few sets of 12 on my laterals so happy about that

    CGBP got all my reps there and concentration curls just for the pump

    More leg rehab tomorrow and I might even try to walk my dog
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  3. #3
    Recovering Weakling RT1957's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Good surprises with the pull ups.

    These setbacks with muscle problems, the do seem to test our resolve.

    I know I'm not telling you anything you don't already know, but stay positive Ron, just a matter of time and good rest and rehab work.
    It's a little better very day...I feel the strain when I get fatigued but I'm walking better and overall the pain is way down

    Originally Posted by SixTribes View Post
    RT- looking good my friend, a final set of 10 on inclines proceeded by pull ups...solid, solid, work..
    Thanks I'm actually doing my pulls first then my pushes...just trying something a little different

    Originally Posted by wasmeFINAFLEX View Post
    Good luck on that rehab today
    Thanks Simon...

    Originally Posted by ironwill2008 View Post
    Your thread has reached the forum post limit, Ron. If you'll start a new one, post a link to it in this thread, and then PM me at that time, I'll lock this one.



    Thanks.
    OK Thanks Bill

    Originally Posted by raynerd View Post
    Not sure if this will post due to reaching the post limit. Great session, nailed those sets of 10 on inclines, strong CGBP and congrats on the pull-ups!
    It got in but I moved the responses over

    Thanks Shawn...I'm really trying to work in the range of no grinders so to pump out 10 on the last set tells me I'm in good spot for now...I'll bump it a touch next week
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  4. #4
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    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  5. #5
    Recovering Weakling RT1957's Avatar
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    Thanks EK....
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

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  6. #6
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 4 W1 D4
    Leg/Hip Rehab
    Morning Weight: No Weigh in

    Reps X Weights X Sets

    NW = No Weight
    BW = Body Weight

    Foam rolled my calves, Hamstring, Glutes, Back and Quads
    Static stretch all the above

    BW Squats
    10 X BW X 2

    Back Ext
    10 X BW X 2

    Straight Leg Lower(Negative)
    10 X NW X 3

    Negative Hip Lower(Lower from Hip Thrust Position)
    10 X BW X 3

    SL RDL
    10 X 15 X 1
    10 X 20 X 2

    Negative Leg Press
    10 X 115 X 3

    Lying Hip Wing
    10 X NW X 3

    Negative Assisted Pistol Squat
    10 X BW X 3

    Squats
    10 X 95 X 1

    Rehab session 2 not much to add....Put in 1 set of squats at the end...tomorrow will be the test...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  7. #7
    Still Pounding! TM79's Avatar
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    Wait, so you're telling me these journals can have an end? (Mind blown) Great job on the bench and rehab session Ron. Hopefully things feel good when you put some weight on it. Good job!
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  8. #8
    Recovering Weakling RT1957's Avatar
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    Originally Posted by TM79 View Post
    Wait, so you're telling me these journals can have an end? (Mind blown) Great job on the bench and rehab session Ron. Hopefully things feel good when you put some weight on it. Good job!
    Well I'm not telling ya but yeah I guess they have a limit....

    Thanks TM...Incline are always fun for me.....pain free this AM so I guess the rehab work is doing something....I can still feel its weakened and strained....I work for a PT so I asked a lot of questions...he thinks I probably have some Osteoarthritis going in there based on symptoms...at my age and with the issues I've had with this leg I'd say he's probably correct...I'm gonna run my therapy and see how it goes...if I don't see the kind of improvement I expect then I will have it xrayed and really see whats happening in there. So far the rehab work has helped
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  9. #9
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    My journals never reach the limit
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  10. #10
    Recovering Weakling RT1957's Avatar
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    Originally Posted by mirroroferised View Post
    My journals never reach the limit
    I just see all of this as one big journey so I only needed one journal for my use....I'm not seeking a certain number or competition. I'm just trying to stay healthy and have fun with something I'm regret putting in the back seat so long ago....
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  11. #11
    Hiding otter mode raynerd's Avatar
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    Another smart looking rehab session Ron!
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  12. #12
    Recovering Weakling RT1957's Avatar
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    Originally Posted by raynerd View Post
    Another smart looking rehab session Ron!
    Thanks Shawn...I'll add one set of squats each week...I had a little episode this morning so rest day today Just stretching and ice...Overall I am walking better and if I keep it moving I have less issues...
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  13. #13
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    At least I'm in on page one of the new journal
    Good start to the log with that benching .... very nice to report 135 x 10 on the inclines and easy 6 @ 150 on the CGBP

    Good luck with the lower rehab Ron ..... negatives and eccentric work to help heal those dodgy tendons: that looks very much like the work I'll be doing after my PRP injection. Hopefully we'll rehab through our injuries together and come out stronger and healthier
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  14. #14
    Recovering Weakling RT1957's Avatar
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    Originally Posted by fittofattofit View Post
    At least I'm in on page one of the new journal
    Good start to the log with that benching .... very nice to report 135 x 10 on the inclines and easy 6 @ 150 on the CGBP

    Good luck with the lower rehab Ron ..... negatives and eccentric work to help heal those dodgy tendons: that looks very much like the work I'll be doing after my PRP injection. Hopefully we'll rehab through our injuries together and come out stronger and healthier
    Thanks Andrew...I had a couple of good sessions...resting legs and just doing the rehab work...Brother of rehab crew....

    WO on the whey
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  15. #15
    Recovering Weakling RT1957's Avatar
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    2017 Cycle 4 W1 D5
    Upper Body
    Morning weight: 193.2

    Reps X Weight X Sets

    PVC Rotations & Dislocations
    RC Flies & Waves
    Ball Slams 25 X Ball X 2

    Pin Press and Feet Up Press super set T-Bar Rows and Rear Lateral Raises

    Bench press WU's
    15 X bar X 1
    5 X 95 X 1
    5 X 125 X 1
    3 X 145 X 1

    Pin Press Slot 7
    2 X 165 X 1
    2 X 180 X 1
    1 X 180 X 1

    Pin Press 2 X 180 Set 1


    Paused Feet Up Bench Press
    3 X 145 X 3

    Feet Up Pin Press 3 X 145


    V-Bar Rows
    8 X 70 X 1 WU
    8 X 90 X 3 (Plate Weight Only)

    Rear Lateral Raises
    20 X 15 X 1
    8 X 25 X 3

    Incline BP Super Set Pull-Ups

    Incline BP
    6 X 140 X 3

    Incline BP 6 X 140 set 3


    Pull-Ups
    4 X BW X 3

    Lying Triceps Ext Super Set EZ Curls

    Lying Triceps Ext
    8 X 32.5 X 3

    EZ Curls
    6 X 75 X 3

    Bench accessory day Pin Presses, Paused Feet Up Press and Incline BP

    Not the best day under the bar but still productive. Going to have to look at a different approach to pin press...180 is a stall as far as I'm concerned at this point. I only got 1 set of 2 and then just a single...I dropped my 3rd set and just moved to paused feet up press. So some adjustments need to be made

    Feet up press went OK I decided to just stick with 145 for all 3 sets...reps felt good

    Incline BP I also just wanted to get my reps in...mission accomplished...Pull ups paired with Incline

    V-Bar rows and Rear laterals paired with both Pin Presses and Feet Up Press

    I still got a lot of good work in and overall I'm happy with the session....leg rehab session 3 tomorrow
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    Strong pressing Ron and looking very good with the 'feet up' bench pressing, however I'm disturbed with your training music choice on all three of those vids
    "Better to wear out than rust out!"

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    Recovering Weakling RT1957's Avatar
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    Originally Posted by fittofattofit View Post
    Strong pressing Ron and looking very good with the 'feet up' bench pressing, however I'm disturbed with your training music choice on all three of those vids
    Thanks Andrew and for the response about rehab....Sorry about the music....I'm a blues, jazz kinda guy, and for some reason I like country music too...Once I learned how to download music from youtube I've been on a tear....who knows you might get some Grateful Dead next session.......or some bluegrass

    Patsy Clines voice just does it for me....

    You ask me to find someone else to love
    Someone who loves me too
    the way you use to do
    and each time I go out
    with someone new
    you walk by and I fall to pieces...OH yeah baby....I can hear that sweet voice

    You should see what Aretha Franklin does to me....
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Originally Posted by RT1957 View Post
    Thanks Andrew and for the response about rehab....Sorry about the music....I'm a blues, jazz kinda guy, and for some reason I like country music too...Once I learned how to download music from youtube I've been on a tear....who knows you might get some Grateful Dead next session.......or some bluegrass

    Patsy Clines voice just does it for me....

    You ask me to find someone else to love
    Someone who loves me too
    the way you use to do
    and each time I go out
    with someone new
    you walk by and I fall to pieces...OH yeah baby....I can hear that sweet voice

    You should see what Aretha Franklin does to me....
    Hahaha, I'm the same way. Never know what's going to be on the speakers. Tons of music on the comp and too many YT playlists to list.

    Although for me it's not Patsy Cline, it's Patty Loveless and "You'll never leave Harlan alive" Amongst others.
    Last edited by EjnarKolinkar; 04-09-2017 at 12:46 PM.
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Hahaha, I'm the same way. Never know what's going to be on the speakers. Tons of music on the comp and too many YT playlists to list.

    Although for me it's not Patsy Cline, it's Patty Loveless and "You'll never leave Harlan alive" Amongst others.
    Music for me while I'm working out is just background noise....most of the time I listen to sports talk but since my download frenzy I've been burning disc's to take to the garage with me...

    I wish youtube was around when I was learning to play...some amazing things out there for musicians....if you're interested in music theory check out Rick Beato's channel...college music teacher giving all his knowledge for free out on the youtubes!!! great stuff
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Great looking upper work and bench accessories today! Lots of good work accomplished!
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    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by RT1957 View Post
    Thanks Andrew and for the response about rehab....Sorry about the music....I'm a blues, jazz kinda guy, and for some reason I like country music too...Once I learned how to download music from youtube I've been on a tear....who knows you might get some Grateful Dead next session.......or some bluegrass

    Patsy Clines voice just does it for me....

    You ask me to find someone else to love
    Someone who loves me too
    the way you use to do
    and each time I go out
    with someone new
    you walk by and I fall to pieces...OH yeah baby....I can hear that sweet voice

    You should see what Aretha Franklin does to me....
    Ha ..... it's funny because I have the songs on my playlist that I will always silence on a training vid because I'm embarrassed that you guys will think: 'what sh!t is he listening to!'
    "Better to wear out than rust out!"

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    Originally Posted by fittofattofit View Post
    Ha ..... it's funny because I have the songs on my playlist that I will always silence on a training vid because I'm embarrassed that you guys will think: 'what sh!t is he listening to!'
    No need to be embarrassed about what we like....I can tell you I shut off the sound on most people's vids....Metal music is like nails on a chalk board for me....If I was to actually listen to music while working out I wouldn't get anything done....for me its just background noise and the concept it actually helps me lift I find comical....but if others think it works for them more power to them....
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    Recovering Weakling RT1957's Avatar
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    Originally Posted by raynerd View Post
    Great looking upper work and bench accessories today! Lots of good work accomplished!
    Thanks Shawn
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    Strong looking bench/pull work yesterday Ron. Sorry to hear about the stall on Pin Press. I guess it happens to everyone at one point or another. Time to get creative and start trying different approaches. I hope the leg rehab session goes well.
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    I leave for a few days and Ron's got a new journal.

    IN man. It looks like you started this one right. Congrats on that 8 rep pull up PR Ron!

    Great rehab work and a great looking upper day as well.
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by TM79 View Post
    Strong looking bench/pull work yesterday Ron. Sorry to hear about the stall on Pin Press. I guess it happens to everyone at one point or another. Time to get creative and start trying different approaches. I hope the leg rehab session goes well.
    Thanks TM....I'll approach the Pin Presses a little different...I'll go back to a pyramid for a few session...My head might also might not be 100% right thinking about my hip....my eating has been a bit irregular so that might contribute to that last session... The leg the last couple days was better...I had a not so pleasant episode this morning but since then it's been OK....it'll be a while...I've come to that resolution

    Originally Posted by shaneinga View Post
    I leave for a few days and Ron's got a new journal.

    IN man. It looks like you started this one right. Congrats on that 8 rep pull up PR Ron!

    Great rehab work and a great looking upper day as well.
    Yeah only because they forced me out of the original one.......It's all good just an extension of what was already happening.....
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    RT- somehow I missed those bench vids... good stuff as always!.. you made a comment about not the best day but productive.. I find that to be the case 80% of the time..getting the work in to set you up for the next assault on hilltop.. That's why my journal is called Clockin in...most days are just putting in the time...and each one of those gets us closer to a gain !! well done.. sorry for the lateness of my post
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by SixTribes View Post
    RT- somehow I missed those bench vids... good stuff as always!.. you made a comment about not the best day but productive.. I find that to be the case 80% of the time..getting the work in to set you up for the next assault on hilltop.. That's why my journal is called Clockin in...most days are just putting in the time...and each one of those gets us closer to a gain !! well done.. sorry for the lateness of my post
    I'm not 100% focused this cycle...I'm trying to do my best with my upper body work but I can't really train legs and that's taken a bit of wind out of my sails...I'm going to do a slight reset tonight and jump reps up a bit and get some work in. My eating has been off as has been my sleep...just trying to see how my leg is doing...no pain today no episodes...I did a few rehab exercise and I've been stretching...I don't think I'm going to post my rehab work until I up the intensity a bit. Seems at this point I really need rest and to do the very light rehab work...

    BP day today...WO in a few minutes
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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    2017 Cycle 4 W2 D1
    Upper body
    Morning weight: No weigh in

    Reps X Weight X Sets

    Warmups
    PVC Rotations & Dislocations
    30 total

    RC Flies & Waves
    30 total

    Ball Slams
    25 X Ball(6lb) X 2

    Super Set Bench Press โ€“ Yates Rows

    Bench Press
    WU's
    10 X Bar X 1
    5 X 95 X 1
    5 X 115 X 1
    3 X 145 X 1
    Work Sets
    6 X 160 X 3
    8 X 160 X 1

    Bench Press 6 X 160 Set 1 of 4


    Bench Press 6 X 160 Set 2 of 4


    Bench Press 6 X 160 Set 3 of 4


    Bench Press 8 X 160 Set 4 of 4


    Yates Rows
    WU's
    10 X Bar X 1
    5 X 105 X 1
    5 X 125 X 1
    3 X 145 X 1
    Work Sets
    6 X 160 X 4

    Yates Rows 6 X 160 Set 2 of 4


    Bates Rows 6 X 160 Set 4 of 4


    Triset: Pullovers โ€“ Side and Rear Lateral Raises

    Pullovers
    12 X 65 X 3

    Side lateral raises
    8 X 27.5 X 3

    Rear Lateral Raises
    8 X 27.5 X 3

    Super Set Paused Skull Crushers - DB Concentration Curls

    Paused Skull Crushers
    7 X 80 X 1
    6 X 80 X 2

    DB Concentration Curls
    6 X 27.5 X 3

    Week 2 day 1 today. I changed my rep scheme to 6's today and took 10% off 177.5. That is what I was going to do for sets of 4. My eating and my mind is not 100% focused on just doing upper body work so a slight reset was done. Got all my reps and a couple extra on my last set of Bench

    Yates Rows done with same weight and reps as BP....pullover to finish chest and back work

    Side and rear laterals trisets with pullovers...finish with some arm primping...was a good day under the bar for not really feeling it....

    Oh Andrew....Some Grateful Dead spinning in the disc player....Skull & Roses full album downloaded off youtube...Thought I'd play it just for you...
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    Strong work on the bench and pulls. Glad that you got all of your reps. Diggin' the tunes in the background too. Usually I watch these videos on mute but once I read that the GD was on had to play them with the volume up. Good stuff!
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