CPop's Millennium Sponsored Log

CJPopovich

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CPop's New & Improved Millennium Sponsored Log

Hey Guys,

It's about time I start up my Millennium Sponsored Log here at Anabolicminds. First of all, thanks to Millennium for the sponsorship. It's a great opportunity.

My name is Chris Popovich, I'm 30 years old, and I compete as a powerlifter with a strong lean towards bench specialist in the 275lb weight class. My best competition shirted bench is 650.3, done at a body weight of 254lbs back in September of 2005. I have had a rash of injuries since then, that culminated in me cracking my forearm attempting to bench 700 in late 2006. That recovery took upwards of a year. As I started back, I put a little more focus on my raw strength, and benched 440 raw at the Nov APF meet in New Hampshire in 2007.

I actually was going to begin this log a little earlier, but 5 weeks ago while doing a few reps with some lighter weight I felt what is best described as tearing steak in my right pec. I have been doing a pretty intense rehab since then and have finally made it far enough that I can commit to my next competition.

The next competition for me is July 27 APA push pull in Freeport Maine. In addition to benching and deadlifting, I will also be competing in the strict overhead press. This isn't a usual powerlifting movement, but I want to do it for the fun of it. I will be competing raw and plan on weighing about 265lbs.

I don't really like to talk about numbers pre-meet, but if all goes well I'd like to bench something over 450, deadlift somewhere around 600, and strict overhead press something near 300. I prefer to do my talking on the platform.

As far as supplements, right now I'm using the following from Millennium:

-MVP-365
-Ragnarok
-Cordy5
-Citruvol
-ZMK
-SomnidrenGH

Other stuff I'm using:
-Xtend (6 scoops pre/during workout mixed with Ragnarok)
-Optimum Nutrition Caesin in the morning and Whey a couple other times per day. Most of my shakes are 50-70g
-Osteobolin-C (10/day)
-NOW COQ10 (1-200mg/day)
-NOW Red Yeast Rice (600mg/day)
-NOW Fish Oil (10g/day)
 

CJPopovich

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Monday 6/9/08

Fat Man Pushups
bw * 20 * 2 sets

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 10
225 * 10
275 * 3
315 * 3
365 * 3
405 * 3

Vid: [nomedia="http://www.youtube.com/watch?v=NdK8IroXWd0"]YouTube - Broadcast Yourself.[/nomedia]


add 2 board
405 * 5 * 2 sets

Giant Superset:
1) Rope Lat Pulls: 200 * 20 * 4 sets
2) Rolling DB Extensions: 25 * 20 * 4 sets
3) Standing Lat Pulls to Belly (wide grip): 100 * 20 * 4 sets

50 pushups

BW: 266

-Pop
 

CJPopovich

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Weds 6/11/08

Elliptical * 10 min

Squats, narrow stance, box
bar * 10
135 * 10
225 * 10 * 5 sets


Shrugs
135 * 20
225 * 20 * 5 sets, same story as with squats, very short breaks.

Rope Abs
100 * 25 * 2 sets

Out!

I wanted a quick workout, higher volume. My low back is still jacked up so I didn't want to go heavy, hence the short breaks. I figured that if I am not going heavy I may as well work on conditioning. Went to a Red Sox game afterwards, it was fun, although very hot and I really do not like crowds. Good times still.

BW: 266
-Pop
 

CJPopovich

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Thurs 6/12/08

Warm up

Lat Pulldowns
50 * 10
100 * 10
150 * 10
200 * 10

Pullups
BW * 10
BW + 25lbs * 5
BW + 50lbs * 5
BW + 75lbs * 2
BW * 10

CSR
1pl * 10
2pl * 10
3pl * 10
4pl * 10

Standing Lat Pulls to Belly
100 * 10 * 5 sets

Standing Strict Mil DB Press
15 * 20
35 * 20
55 * 20
75 * 20


Did 40 min walk w/wife after the gym.


BW: 267

-Pop
 
ncangey0513

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great start and awesome video! 405 looked too easy for you!! :eek:
 
poison

poison

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Ah, Chris is here! Just so you guys know, Pops has had more of an influence on my strength than anyone else. Good dude who knows his ****.

Anyway, nice log, glad you're here (and with Millennium, no less!). Some serious weight you're pushing.

How are you liking Millennium's products?
 
CTDeuce

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awesome video man. Glad to see the log up and glad to see you as part of the team!
 

CJPopovich

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Thanks everyone!

Poison, so far I'm really liking them. I've been taking them for about 3 months now and have made steady, consistent gains in strength and minor loss of body fat. Keep in mind I'm not taking any stims either. I like the ZMK/Somnidren and the MVP-365 is working well for me too (honestly though, not much is noticed from a multi over short term, which is expected).

Ragnarok works as good or better than any other creatine I've taken, and tastes awesome. The only other stuff I've ever used that was in the same league was Clout, and everyone knows how god awful that stuff tastes. I'll never buy it again. I really do love the Rag. Interestingly, the Cordy5 has been useful for me increasing my work capacity and also getting in better shape. It just makes cardio a little easier. It is surprisingly noticeable.

Great stuff!
 
ncangey0513

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couldn't agree more with the above statements. clout is a great product as well, but it does taste pretty rank.
 

CJPopovich

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Yeah, I thought the clout tasted like bubble gum, fruit punch, burnt coffee, cat urine and pine needles. Not recommended. The Ragnarok tastes like cotton candy. Recommended.


Friday 6/13/08

Elliptical * 35 min

Seated Strict High Bar Rows
50 * 20
60 * 20
70 * 20
80 * 20
90 * 20
100 * 20

Reverse Grip Curls, straight bar
20 * 10
30 * 10
40 * 10
50 * 10
60 * 10
70 * 10
80 * 10
90 * 10

Stretching

Situps * 25

BW: 266

Easy Day, low on energy.

-Pop
 
poison

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Thanks everyone!

Poison, so far I'm really liking them. I've been taking them for about 3 months now and have made steady, consistent gains in strength and minor loss of body fat. Keep in mind I'm not taking any stims either. I like the ZMK/Somnidren and the MVP-365 is working well for me too (honestly though, not much is noticed from a multi over short term, which is expected).

Ragnarok works as good or better than any other creatine I've taken, and tastes awesome. The only other stuff I've ever used that was in the same league was Clout, and everyone knows how god awful that stuff tastes. I'll never buy it again. I really do love the Rag. Interestingly, the Cordy5 has been useful for me increasing my work capacity and also getting in better shape. It just makes cardio a little easier. It is surprisingly noticeable.

Great stuff!
Nice! How do you feel Somnidren/zmk help you? Are you recovering faster, or just sleeping a bit better? I don't notice much recovery-wise, but sleep is crazy-deep.

Interesting how Cordygen helps pretty much everyone, both strength and endurance athletes. Have you tried VO2 yet? I've been on it daily for nearly two month, since I stopped working out and started judo. It helps A LOT. I haven't tried C5 with judo yet, so no comparison, but I think the VO2 may be superior for two intense hours which combine aerobic exercise with frequent short, hard bursts of anaerobic exercise. You should give it a shot. BTW, 3 caps is all I need, so it's more economical than i looks at first. I may buy C5 for daily use, and VO2 for pre-workout.
 
CTDeuce

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Yeah, I thought the clout tasted like bubble gum, fruit punch, burnt coffee, cat urine and pine needles. Not recommended. The Ragnarok tastes like cotton candy. Recommended.
-Pop
I nearly pissed when I read this. Like literally.
 

CJPopovich

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Nice! How do you feel Somnidren/zmk help you? Are you recovering faster, or just sleeping a bit better? I don't notice much recovery-wise, but sleep is crazy-deep.

Interesting how Cordygen helps pretty much everyone, both strength and endurance athletes. Have you tried VO2 yet? I've been on it daily for nearly two month, since I stopped working out and started judo. It helps A LOT. I haven't tried C5 with judo yet, so no comparison, but I think the VO2 may be superior for two intense hours which combine aerobic exercise with frequent short, hard bursts of anaerobic exercise. You should give it a shot. BTW, 3 caps is all I need, so it's more economical than i looks at first. I may buy C5 for daily use, and VO2 for pre-workout.
I sleep a little better on Somnidren. I tend to be a little groggy in the morning if I didn't get as much sleep as I should, which tells me I'm sleeping a little deeper, which can't be bad.

I haven't tried VO2 yet. I'll add some to my order and report back after a couple of weeks.

While I'm a powerlifter, my non-bench days are heavily biased towards conditioning (for powerlifting) a good percentage of the time. For example, if I'm not pulling a heavy deadlift I'm doing sets of 10 with 315+. Is 315 heavy for me? No. Standing up with 300+ pounds for 3-5 sets of 10 just takes a lot of energy though. Similarly, if I'm not doing a heavy overhead press I'll often do reps up to 20 with dumbbells overhead. The idea is to get work in, help increase work capacity, and NOT beat my joints up any more than I have to. It's all a learning process but I've been having decent luck with it.

My training lately has been a little different because I'll be competing in the overhead press at the end of July, but you'll still see a lot of "deload" weeks where I'm just doing dumbbells that are pretty light for higher reps. My bench will carry my overhead press strength, my shoulder work is to support my bench day.

Cordy5 helped me with this by just letting me get a little more volume in before I hit the wall. I'm excited to try VO2 and see what happens.
 
CTDeuce

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I don't lift anywhere near the weight that you lift, but v02 teamed with carnage and ragnarok has helped me greatly in the gym! I use cordy5 for tennis days :)
 

CJPopovich

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CTD: I'll give them a try. Anything that helps is good stuff!


Monday 6/16/08

Fat Man Pushups
bw * 20 * 2 sets

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 10
225 * 10
275 * 2
315 * 2
365 * 2
405 * 2
425 * 2 PR

Vid: [nomedia="http://www.youtube.com/watch?v=W_kIhPHX7U8"]YouTube - Broadcast Yourself.[/nomedia]

Incline, close grip (thumbs from smooth)
135 * 12
225 * 12 * 4 sets

Giant Superset of DOOOOM:
1: Standing Seated Cable Rows (close grip): 150 * 20 * 4 sets
2: Standing Rope Lat Pulls: 200 * 20 * 4 sets
3: Rolling DB Extensions: 30 * 20 * 4 sets

BW: 261.8lbs.

Was sick Sat/Sun, some nasty cold but I slept a bunch. Still feel off, but I wasn't going to miss a workout. Overall I was pleased. Body weight is down a little but that'll jump back up once I'm back on a regular schedule. I was happy with how the 425 felt.

-Pop
 

CJPopovich

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Weds 6/18/08

Elliptical * 5 min

Stretching

Deadlifts, conventional, hook grip
135 * 10
225 * 10
315 * 10

Shrugs
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10
315 * 20
225 * 20

Rope Abs
100 * 50

BW: 259! This stupid cold is taking a lot out of me. Went light today because of the cold and as it's a scheduled light week on the deads. Normally I'd do quite a bit more volume but I felt like the smart thing to do was just go home. So I banged out some shrugs (yoke is important) and left. Live to lift another day! I have been drinking enough fluids that I should be in the mid 260's by tomorrow. I missed my Rag on Monday b/c I keep some of my supps at work and didn't go in on Monday, so I was freaking happy to get it today.

-Pop
 
Big Poppa S

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Hey CPop, what type of shirt do you wear for benching, I just did my first meet a few weeks ago using an old school Inzer shirt that I borrowed from someone and have now been looking into getting some of my own gear, although I'm still pretty clueless about the differences between a Rage, a Katana, etc, etc?!?!?

FYI - I did the same thing for the squat suit (old school Inzer) any suggestions?

Thanks!
 

CJPopovich

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For bench shirts, IMO there isn't a better shirt than the RageX right now. Make sure you get it a size big, and have them remove a little from the arm length (or just have it altered once you get it, any decent tailor can remove some arm length). I have never used a Titan Katana, but I do know of a few guys that like it. I'm a big Inzer fan personally. Once more, get it a little big otherwise you won't be able to touch what you can press. You can always grow into the shirt, or pull the collar down for more support.

I have had good experience benching in a double denim, it's very consistent. Really it's going to come down to personal preference, but I think most people would steer you towards the RageX.

As far as squat suits, metal. Elitefts sells metal. Great gear. Very strong stuff.
 

CJPopovich

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Thurs 6/19/08

Cold is finally letting up some.

Elliptical * 15 min

Stretching

Lat Pulldowns
100 * 10
150 * 10

Chest Supported Rows
1pl * 20
2pl * 20
3pl * 20
4pl * 20
5pl * 20

Standing Seated Cable Rows, neutral grip cambered bar
100 * 20 * 3 sets

Standing Strict 1 arm DB Overhead Press
15 * 10/arm
30 * 10/arm
45 * 10/arm
60 * 10/arm
75 * 10/arm
90 * 10/arm

That's it!

BW: 262

-Pop
 

CJPopovich

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Friday 6/20/08

Seated Strict High Rows
80 * 20
100 * 20 * 5 sets

Curls, straight bar
20 * 15
30 * 15
40 * 15
50 * 15
60 * 15
70 * 15
80 * 15

Super Pullovers
100 * 10 * 5 sets

Standing Seated Cable Rows
120 * 25 * 3 sets

Supersetted with Rope Face Pulls
80 * 10 * 3 sets

BW: 264.8 Yeah, back up!

Check out this great article my good friend Matt Rhodes wrote: http://www.elitefts.com/documents/ten_things_dizenzo.htm

-Pop
 
ncangey0513

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good article! lots of good pointers in there that are often overlooked. and LOL @ the tranny porn.
 
poison

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Man, I still watch that vid you sent me of his 750lb DL, before I workout!
 

CJPopovich

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Yeah, it's a great lift. He's a good deadlifter for sure.


Monday 6/23/08

Fat Man Pushups
bw * 20 * 2 sets

Bench, pinky on the ring
bar * 10
95 * 10
135 * 10
185 * 10
225 * 10
add 3 board here
275 * 1
315 * 1
365 * 1
405 * 1
455 * 1
500 * miss, a little heavy with pinky on ring grip but I think on a better day I could get this
475 * 1 PR with p.o.r. grip

Vid of 475: YouTube - Broadcast Yourself.

Incline, close grip (thumbs from smooth)
135 * 15
225 * 15 * 2 sets, real short break

Superset:
1: Standing Seated Cable Rows, close grip: 150 * 20 * 3 sets
2: Standing Lat Rows to Belly, wide grip: 120 * 20 * 3 sets

Rolling DB Ext:
30 * 20 reps * 3 sets

BW: 266

I'm back on my way! Needed a "deload" from heavy full range stuff and it was nice to do some board work again. It's been a while since I've done board work with a closer grip and my form was a little off. That's alright though, it'll come back soon.

-Pop
 
CTDeuce

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THAT....is a whole hell of a lot of weight man.
 

CJPopovich

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Thanks man! I'm just trying to stay healthy and move some weight. :)

Tried carnage for the first time today. I like it. I need to give it time but it'll be part of my regular intake.

Weds 6/25/08

Elliptical * 30 min

Stretching

Deadlifts, conventional, hook grip
135 * 10
225 * 10
315 * 1
405 * 1
495 * 1
550 * 1

Vid of 550: [nomedia="http://www.youtube.com/watch?v=_xcImvnjZAk"]YouTube - Broadcast Yourself.[/nomedia]

Shrugs
225 * 20
315 * 20
405 * 20
495 * 20
585 * 10

Rope Abs
100 * 50

Decline bench stretching * bunch

BW: 264

-Pop
 
CTDeuce

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I knew you'd be pumped on Carnage ;). I really feel a noticable difference when I lift with it and without it. Truly another wonderful product.

Great work by the way! I have a buddy who was a world class powerlifter a while back...great guy. He's now a training coach in the same company as me!
 

CJPopovich

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Thurs 6/26/08

Liking the carnage for sure.

Elliptical * 30 min

Standing Lat Pulls to Belly
100 * 10 * 5 sets

Pullups:
BW * 10 * 3 sets

Standing Seated Cable Rows, close grip
150 * 20
180 * 20
210 * 20

Seated Strict High Rows
70 * 20 * 3 sets

Standing Strict Overhead Press
bar * 10
95 * 10
135 * 10
185 * 1
225 * 1
250 * 1
275 * 1, worked up to around 90% of my best here. Felt good. I was tired from having done all the lat work and cardio first, but I wanted to see how this weight would feel if I were fatigued.

Vid (sorry it's sideways):[nomedia="http://www.youtube.com/watch?v=zN7uL-Xr9Xc"]YouTube - Broadcast Yourself.[/nomedia]

Standing Strict DB Presses:
25 * 20
45 * 20
65 * 20

BW: 265

-Pop
 

CJPopovich

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Friday 6/27/08

Elliptical * 30 min

Stretching

Seated Strict High Rows
80 * 20
100 * 20
120 * 20

Curls
20 * 12
30 * 12
40 * 12
50 * 12
60 * 12
70 * 12
80 * 12

Super Pullovers
80 * 20 * 3 sets

Shrugs
300 * 20 * 3 sets

BW: 264
-Pop
 

CJPopovich

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Monday 6/30/08

Fatman pushups * 20

Bench, pinky on ring
bar * 10
95 * 10
135 * 10
185 * 5
225 * 5
275 * 1
315 * 1
365 * 1
410 * 1
450 * 1

Vid of 450: [nomedia="http://www.youtube.com/watch?v=mjZ3YQ1ZW7c"]YouTube - Broadcast Yourself.[/nomedia]

Incline, close grip (thumbs from smooth)
135 * 5
225 * 5
275 * 5
315 * 5 * 3 sets

Standing Seated Cable Rows (close grip)
100 * 20
150 * 20 * 3 sets

Standing Rope Lat Rows
200 * 20 * 3 sets

Standing Lat Pulls to Belly
150 * 10 * 3 sets

Pushdowns, wide grip
80 * 20 * 3 sets

BW: 266

Very hot today, and humid, I didn't have the normal "pop" off the chest that I do and it def. made everything harder. I think it was the heat. Still, was glad that it went up as it did. My openers for the meet will likely be 405-410 and my second attempt about 445-450. I was glad the pec held up well. Today was a good "test" day for me.

-Pop
 

CJPopovich

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Tried the warrior melon rag today, pretty good stuff. I like the blue rasp better, but they're both tasty. Glad I have plenty of both!

Weds 7/2/08

Deadlift, conventional, hook grip
135 * 10
225 * 10
315 * 10
405 * 10

Squats, narrow, oly
bar * 10
135 * 10
225 * 10 * 3 sets

Shrugs
bar * 10
135 * 10
225 * 10
315 * 10
405 * 10
495 * 10

Rope Abs
100 * 50

BW: 267

-Pop
 

CJPopovich

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Thurs 7/3/08

Standing Lat Pulls to Belly
50 * 20
100 * 20
150 * 20
170 * 20
190 * 20

Standing Seated Cable Rows, neutral grip cambered bar
90 * 10
120 * 10
150 * 10
180 * 10
210 * 10
240 * 10

Bent Over DB Rows (both arms at once)
45 * 10
65 * 10
85 * 10

Strict High Bar Rows
80 * 20 * 3 sets

Standing Strict DB Presses
25 * 10
45 * 10
65 * 10
85 * 10

H-Rolls (Halberts shoulder pre/rehab exercise)
15 * 10
20 * 10
25 * 10

BW: Carboforce

-Pop
 

CJPopovich

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Friday 7/4/08

Elliptical * 25 min

Standing Lat Pulls to Belly
80 * 20
120 * 20
160 * 20
180 * 20

Standing Seated Cable Rows
120 * 20
160 * 20
200 * 20

Curls
15 * 10
25 * 10
35 * 10
45 * 10
55 * 10
65 * 10
75 * 10
85 * 10

Shrug Machine
225 * 10
315 * 10
405 * 10

Stretching, focusing on hip flexors

Ab Wheel * 10

Rope Abs
60 * 25
100 * 25

BW: 266

Happy 4th everyone!


-Pop
 

CJPopovich

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Sunday 7/6/08

Warmup

Bench, pinky on the rings
bar * 10 * 2 sets
-add doubled mini bands-
bar + dbl'd mini bands * 10
95 + dbl'd mini bands * 10
135 + dbl'd mini bands * 10
185 + dbl'd mini bands * 1
225 + dbl'd mini bands * 1
275 + dbl'd mini bands * 1
315 + dbl'd mini bands * 1
365 + dbl'd mini bands * 1
385 + dbl'd mini bands * 1
405 + dbl'd mini bands * 1 PR

Vid of 405 + dbl'd mini bands: YouTube - Broadcast Yourself.

Incline, close grip (thumbs from smooth)
225 * 8
315 * 8
340 * 6 PR

Giant Superset:
1: Standing Seated Cable Rows (close grip): 150 * 20 * 3 sets
2: Rope Face Pulls, inverted grip: 80 * 20 * 3 sets
3: Triceps Pushdowns: 80 * 20 * 3 sets

BW: 267

Good workout today.

Did the workout 1 day early b/c the wife's grandfather passed away, and we will be going to New Jersey for the viewing & funeral Monday and Tuesday. Kerry's grandmother passed away a year and a half or so ago and he's been ready to go since then. We'll miss him but he's resting in peace. If anyone was ready to go it was him. Life is short, tell those you care about that you love them!

-Pop
 
CTDeuce

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Im sorry to hear about your wife's loss.
 

CJPopovich

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Weds 7/9/08

Deadlifts, conventional, hook grip
135 * 6
225 * 1
315 * 1
425 * 1
525 * 1 This is my opener.

Squats, low box, regular bar
135 * 10
225 * 10
315 * 10

Shrugs
315 * 10
405 * 10
495 * 10 * 3 sets

Rope Abs
100 * 60

BW: 264

Good and quick workout. The 525 is about where my opener will be on July 27. It felt pretty good. Today was a long day -I worked from 6am to 5pm, and it was over 80 degrees in the office. The 525 went up pretty easy, it's a good opener. I was really leaning on the Carnage and Rag today, lol.


-Pop
 

CJPopovich

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Thurs 7/10/08

Bent Over DB Rows
40 * 10/side
60 * 10/side
80 * 10/side
100 * 10/side
120 * 10/side

Standing Lat Pulls to Belly
100 * 10
140 * 10
180 * 10
220 * 10

Hammer Strength CSR, low grip
135 * 10
225 * 10
315 * 10

Standing Strict DB Overhead Press
20 * 20
40 * 20
60 * 20
80 * 20

BW: 264

-Pop
 

CJPopovich

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Friday 7/11/08

Stretching

Standing Lat Pulls to Belly
50 * 20
100 * 20 * 3 sets

Super Pullovers
80 * 20 * 3 sets

DB Hammer Curls
15 * 10
30 * 10
45 * 10
60 * 10

Crunches * 60

Shrug Machine
365 * 20 * 3 sets

Easy workout, tapering it down.

BW: 266

-Pop
 

CJPopovich

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Monday 7/14/08

Bench opener this week.

Bar * 10
135 * 10 * 2 sets
225
315
365
410

I think the 225-315 jump was a bit much, I will take 275 in the meet.

Vid of 410: YouTube - 410 raw bench

I think it'll be a good opener.


Incline, close grip (thumbs from smooth)
135 * 8
225 * 8
315 * 8
350 * 5

Giant Superset
1: Standing Seated Cable Rows, medium grip: 150 * 20 * 3 sets
2: Tricep Pushdowns: 80 * 20 * 3 sets
3: Standing Rope Lat Pulls: 200 * 20 * 3 sets

BW: 267

-Pop
 
Millennium 1

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Still looking sick man! I'm loving the log! Keep up the great work!
 

CJPopovich

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Thanks Matt!

Weds 7/16/08

Deadlifts, conv, hook grip
135 * 10
225 * 5
315 * 5
405 * 5

Shrugs
bar * 20
135 * 20
225 * 20
315 * 20
405 * 20
495 * 20

Stretching

Rope Abs
100 * 50

BW: 268.5

-Pop
 

CJPopovich

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Thurs 7/17/08

Warmup

Standing Strict DB Presses
15 * 20
25 * 20
45 * 20
65 * 20 * 3 sets

Standing Strict OHP
bar * 10
135 * 10
185 * 1
225 * 1
250 * 1 This is my opener.

Standing Seated Cable Rows, close grip
100 * 20
150 * 20 * 3 sets

Pullups
bw * 8 * 3 sets


BW: 268.5

-Pop
 

CJPopovich

Active member
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Friday 7/17/08

Lat Pulls to Belly
100 * 20
120 * 20
140 * 20
160 * 20
180 * 20

Curls
20 * 10
30 * 10
40 * 10
50 * 10
60 * 10
70 * 10
80 * 10
90 * 10
100 * 10

Seated Strict High Rows
85 * 20
105 * 20
125 * 20

BW: 271, right where I want it to be.

-Pop
 
CTDeuce

CTDeuce

MST Reppin Hard!
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glad to see you have your bodyweight back to a comfortable range!
 

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