Time to Rok with Ragnarok - AnabolicMinds.com

Time to Rok with Ragnarok

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  1. Professional Member
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    Time to Rok with Ragnarok


    I will start the use of Rag when my next training week begins, which will be friday.

    Im 19, 178lbs in the morning as of today. Ive used Jacked, Jack3d, Pre-surge, Pre-surge unleashed, Mesomorph, The old Rag, Maximize V2, Lit-up, RPM, Vasocharge, White Flood and a few more pre's. Ill try to make comparisons.
    Training: 5/3/1
    Day 1-Bench
    Day 2-Squat
    Day 3-Conditioning
    Day 4-Overhead Press
    Day 5-Deadlift
    Day 6-Conditioning
    Day 7-Off

    Diet:
    280g Pro/Carbs very depending on day/90-100g Fats

    Goals, strength and preformance. That is it, idc about the pump and to much pump hinders my preformance to see how this treats me. Im always looking for strength producing products.

    I will try to rate the product on:
    Taste, Focus/Intensity, Strength, Pump, Endurance

    I will log my remaining workouts till friday without Rag to just get it started.

    Btw i tried the SomGH sample i get with the package last night, it kept me up till about 4 a.m. and i took it at 12. Im extremely skeptical as of now so lets see if this can prove its self.

  2. Professional Member
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    Day 0 1/4/11
    Conditioning:
    10min Warm-up cardio/stretching
    15min soccer field sprints, sprint down walk back
    10min Cool-down cardio/stretching
    2 sets of 10 reps Squat form work

    Overall good session, Rag starts soon. It will be replacing my use of Superpump max and Lit-up, i will continue my intra-wo nutrition which is making a huge difference in my sessions.
  3. AX Product Specialist
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    in for the log, good luck!
    •   
       

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    Thanks man!
    Day 0 1/5/11
    Deadlift Day Wave A
    5min Warm-up Cardio
    A. Conv Deads
    45x5
    135x5
    135x5
    185x5
    225x5
    275x1
    65%-290x5
    75%-335x5
    85%-380x6 no straps/chalk Rep PR, 380x2 with strapped

    B. Walking DB Lunges
    45x10
    45x12
    45x12

    C. Glute Ham Raises
    Body Weight with a pushx8
    Samex8
    Samex8

    D. Seated Calf Raises
    90x20
    90x20

    E. Led Raises
    Bodyx12
    Bodyx12
    Bodyx12

    10min Cool-down Cardio

    Diet: 280/370/100

    Overall good session, kinda overtrained and pulling the volume back a lil, rag starts friday
  5. New Member
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    in for you too buddy!
  6. MST Reppin Hard!
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    Nice....lets ROK
    Millennium Sport Technologies Representative/Sponsored Athlete
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    Im in!
  8. Professional Member
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    The real fun starts tomorrow guys! Is there any reason i can not add 1.5g ALCAR to this as this is a staple supp for me, if it would benifit a pure review ill just take it first thing in the morning
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    hell yeah can't wait!! I want to see your comparison with maximize V2, cuz that one was my comparison and you will be surprised like I was hahah.
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    Yea ive used the old rag before ultra so i will see, im not a fan of 1,3 dimeth products but i will compare to maximize v2, pre-surge unleashed, and lit-up as they were my favs out of the bunch
  11. Professional Member
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    Off 1/6/11
    Nothing to report other then i need to increase my cals big time!

    Bench Day 1/7/11 Day 1 Rag
    Wave B
    5min Warm-up Cardio, Rotator Pre-hab, Pull-downs focusing on scapular retraction, i have an injured AC joint and this is my biggest issue in my training
    A. Flat Bench
    45x10
    45x5
    135x5
    135x3
    155x5
    70%-170x3
    80%-195x3
    90%-225x8, pausex2

    B.Incline DB Press+Rear Delt Raises
    60x8/10x14
    60x8/10x12
    70x7/10x10

    C.Krok Rows+Pull-overs
    60x10/50x10
    70x8/50x10
    80x8/50x10
    90x6/50xNA
    100x19/50xNA

    D.Dead Stop Laterals+OH Press Shrugs
    15x12/95x12
    15x10/95x10
    15x10/95x13

    E.Rope Pushdowns+Hammer Pause Curls
    70x12/30x8
    80x12/30x8
    80x14/25x9
    10min Cool-down Cardio
    Notes: This session took way to long and the krok rows didnt feel right since scapular contraction is the main point of the excersise and my AC joint was having issues. Also after my main lift i felt very week on everything else, I will not say it was Ragnoroks fault but that of my diet. I never realized how demanding powerlifting was and with conditioning i dont believe 3500 cals is enough. Any tips on how to lower overall volume would be great.

    Taste:9/10
    Very yummy and i like the combo of sucralose and stevia, covers the negatives of one another. I would say this reminds me of...actually i havent had a good blueraspberry in awhile so its just yummy to me haha
    Focus:3/10
    I wasnt there today at all, prob from the heavy work load and lack of cals creating an overtrained environment.
    Strenght:0/10
    On par with the schedule, i got exactly what i expected to get, rag did not change that.
    Endurance:0/10
    I was sluggish and had long rest periods today, again ill try to say lack of cals was the killer.
    Pump:0/10
    Again not enough cals can create flat muscles, no pump product can fix diet.
    Overall: Not what i was expecting, but again this is day one, i hope it only gets better with time.

    This is not the same as maximize what so ever, maximize had my on full charge even with lack of cals, which again i believe is BAD, since i can falsly believe my diet is working when in turn the stims are just amping me up creating more overtraining because i havent fixed the issue, only masked it.

    Need tips on diet to be able to eat more CLEAN food guys!
  12. MST Reppin Hard!
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    can you post up a sample diet day? I can help you out there and im sure many others will chime in as well
    Millennium Sport Technologies Representative/Sponsored Athlete
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    Wake-up: 5g BCAA
    1hr later Meal 1:
    5 whole eggs, 3 egg whites
    1 cup oats
    2.5oz blueberries
    50g/65g/30g

    Meal 2:
    6oz Chicken
    8oz Red Potatoes
    3/4 cup Black Beans
    2 Cups Brocolli
    50g/90g/5g

    Intra-wo:
    1 Scoop Intra-bolic
    1/2 Scoop SizeOn MP
    15g/20g/0g

    Meal 3:
    6oz Chicken
    8oz Red Potatoes
    3/4 cup Black Beans
    2 Cups Brocolli
    1 med Green Apple
    50g/110g/5g

    Meal 4:
    1/2 Cup Greek Yogurt
    4 Tbsp Naturally More PB
    2 Tbsp Sugarfree Fiber Jam
    2 Slices Eziekel Bread
    50g/60g/25g

    Meal 5:
    8oz 96/4 Beef
    1/2 Green Pepper, 1/2 Red Pepper, 1/2 Onion
    1 Tbsp EVO
    50g/15g/30g
  14. Professional Member
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    Squat Day 1/8/11 Day 2 Rag
    Wave B
    5min Warm-up Cardio with dynamic stretches for the low back, hams, quads
    A. Low Bar Squat
    45x10
    45x5
    135x5
    135x3
    185x3
    225x3
    70-245x3
    80-280x3
    90-315x6, pausex1, pausex3 PR on depth for the reps obtained, all below parallel

    B. Leg Press
    4 plates each sidex12
    5 plates each sidex12
    7 plates each sidex10, drop to 4 plates each sidex10 PR for weight and depth of Leg Press now that i understand FULL ROM for this movement, i rarely do these

    C. Hyperextensions
    45+Bodyx12
    70+Bodyx12
    70+Bodyx10 PR on weight

    D. Standing Calf Raises
    90x20
    90x15

    E. Abs Circuit
    Double Crunch, Leg Raises, Side Crunches
    15/15/15
    15/15/15
    15/15/15

    10min Cool-down Cardio, Stretching

    Overall Fantastic Session! I was pretty tired from having a cough that interupted my sleep all night and having to work this morning but killed it anyways. I cheated last night to bring my overall cals/carbs up to try and fill out my drained body. Overall it helped ALOT! Powerlifting is a totally different beast from Bodybuilding and requiring more cals. My cals yesterday equaled about 290 pro/500 carbs/100g fats. Im not sure if leg pressing translates to squats/deads but my low back was burned out from the heavy squats so i wanted to hammer my quads but take some pressure off my low back, i normally follow squats up with Oly Back/Front Squats. Rag kinda helped today, overall the stim kick was very needed for tonights session. Pumps/strength/endurance are all on par with how i was progressing before rag so nothing new to report there, overall good focus and tunnel vision to get the session done with no crap added in!
    Overall rating for today: 5/10
  15. AX Product Specialist
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    well, the rag should really start kickin for you.
    you dosing 1 scoop or a little more?
  16. Professional Member
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    Its on scoop as of now, i dont go over the recommended dosage...thats why it recommended in my opinion lol

    1/9/11 Conditioning
    10min warm up cardio/stretching
    15min field sprints, gonna start really paying attention and try to improve on these!
    10min cool down cardio/stretching

    Rag i tried 1/2 scoop before and 1/2 scoop during with 1 scoop intrabolic...not my cup of tea but i suggest others try this!
    Overall rating for the day 7 out 10...getting better with time as i expected

    1/10/11
    OFF
    I had a bout of insomnia last night and didnt get much sleep and i took a shift at another store to help and so with classes starting today and getting everything situated there and having to drive 45min to work i just couldnt hit the gym...gym schedule will be a lil off for about a week because of work and school and getting the days down i can most consitently hit the gym since my work schedule is never the same week to week, it will most likely be thurs, fri, sat, sun, mon, tues, wed off or similar tho
  17. AX Product Specialist
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    Well, increasing to 1.25 might work better for you
  18. MST Reppin Hard!
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    After 2 weeks if you arent seeing substantial increases, i'd say to try more than 1 scoop. Until then, if you stick to 1, I think you're going to be pleasantly surprised how it kicks in for you.
    Millennium Sport Technologies Representative/Sponsored Athlete
    www.millenniumsport.net
  19. Professional Member
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    srry about no updates guys, i lost internet for a few days. Some stuff goin on at home, will up date later today with all of the missed workouts and thoughts! thank god i keep a workout log book
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    lookin forward to the updates!
  21. MST Reppin Hard!
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    Quote Originally Posted by Bnatural View Post
    lookin forward to the updates!
    ditto on that one
    Millennium Sport Technologies Representative/Sponsored Athlete
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    ditto ditto?
  23. MST Reppin Hard!
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    16 days since the last update....please help us out and explain. I completely get net problems, but over 2 weeks is a bit much.
    Millennium Sport Technologies Representative/Sponsored Athlete
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    Ok well ive finally gotten everything back into the swing of things.
    So its time for me to finish this log up. Ill continue where it was left off.
    Sorry to MST.
    I lost internet for 2 weeks due to finacial troubles, on top of that i was getting blood drawn 3 times a week for hormonal tests.
    In the end i ended up on TRT at 20.
    So starting tomorrow i will add Rag into my workouts for my pre.
    Current Supps:
    Multi
    Fish Oil
    Vit D
    Rag
    BCAA.
    Again im very sorry MST
  25. Professional Member
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    Bench 3/21/11
    5/3/1 Wave A
    Bench
    45x5
    95x5
    135x5
    155x5
    65%-175x5
    75%-200x5
    85%-225x8 PR
    Bench-50% 1RM Explosive 1min rest
    135x10
    135x10
    Incline DB Press Paused 1min rest
    55x8
    55x7
    Chins+Barbell Cheat Curls+Pushdowns+Flys
    Chins+BB Cheat Curls
    bodyx3/65x5
    bodyx3/65x5
    bodyx3/65x5
    bodyx3/65x5
    bodyx3/65x5
    Chins+Pushdowns
    bodyx3/50x15
    bodyx3/50x15
    bodyx3/50x15
    Chins+Flys
    bodyx3/15x12
    bodyx2/15x12
    Cool-down:10min

    Overall productive session, main goal was chest with heavy bis and light back and tris. Rag help produce a better pump today.
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    thanks for getting this rolling again
  27. Professional Member
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    yea man, there was no way i wasnt gonna finish this. I owe it to you guys.
  28. Professional Member
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    3/22/11
    Conditioning
    30min Jogging to not overly work legs.

    3/23/11
    Squats 5/3/1 Wave A
    Squat
    45x5
    95x5
    135x5
    185x5
    225x5
    65%-250x5
    75%-287x5
    85%-325x7 PR
    Squat-50% 1RM
    185x10
    185x10
    Front Squat
    135x8
    135x8
    Lungest
    40x20 steps
    40x18 steps
    Leg Curls
    50x20
    60x15
    60x15
    70x10
    Rope Crunches
    120x12
    120x15
    120x15
    120 Obliquesx12/12
    Calves, seated
    90x15
    90x15
    90x15
    Cool-down 5min
    Notes: Another productive session, hitting pr's every lift right now, stuff produces a good pump.
  29. AX Product Specialist
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    nice job on the pr, 325 x 7 is good stuff!
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    Thanks bnatural!
    3/24/11
    Conditioning
    My legs were beyond sore from my squat day so i opted to a 20min tempo run.

    3/25/11
    Oh Press 5/3/1
    Wave A
    Oh Press standing
    45x10
    45x5
    55x5
    65x5
    65%-95x5
    75%-115x5
    85%-125x7
    Close Grip Bench Press + DB Hammer Curls
    155x6/25x12
    185x5/25x10
    185x5/25x10
    Oh Press Standing-50% 1RM explosive
    75x10
    75x9 (tris and delts were beyond pumped)
    Bent Over Laterals
    10x12
    10x12
    10x12
    Dips+Bicep Chins
    Bodyx7, 7, 7, 7/Bodyx3, 2, 1, 1
    Side Laterals Dead Stop
    15x12
    15x12
    Lying DB Extensions+DB Curls
    20x12/20x8
    20x12
    25x8
    Cool-down:5min

    These last two sessions were very productive, this product provides a clean pump. Then energy and endurance is perfect for cardio. Overall id recommend this to anyone that needs an all in one pre.
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    3/26/11-Off had to work a double and needed the day to just not lift/condition

    3/27/11
    Deadlift 5/3/1 Wave A
    Goals:Upper Back/Grip/Hams/Abs

    Deadlifts
    45x5
    135x5
    185x5
    225x5
    275x5
    65%-315x5
    75%-355x5
    85%-405x4 grip gave out, 5 straped no rest=total 9 reps, PR
    Box Squats-65% 1RM+Chins, 6 sets of 4 explosive
    205x4/Bodyx6
    205x4/Bodyx6
    205x4/Bodyx5
    205x4/Bodyx5
    205x4/Bodyx5 (This fried my upper back like you wouldnt believe)
    Bent Over Barbell Row, 5 sets of 10-12
    135x10, 8, 8, 8, 8 (May need to change this as everything was so fatigued it hurt to just sit in the correct position lol)
    Shrugs+Leg Curls-3 sets 10-12
    135x12/60x12
    135x12/60x12
    135x12/60x12
    Leg Raises-5 sets 10-20
    Bodyx12,10,10,10,10
    Cool-down 5min
    Notes: I was so excited for this session! i killed the deads with some good form compared to my form as of late. Overall this session showed me my weak points for Squats/Deads. My grip/upper back/hams are my weak points. So ill be making sure on Squat/Dead lift day to hit these groups hard. Im thinking of doing:
    Squat day: Glute Ham Raises, Selkow Chins, Box Squats, possibly hypers
    Deadlifts day: Leg Curls, Box Squats, Selkow Chins, Rows, Shrugs
    Any suggestions welcome! I have 5 days in between Squats and Deads btw.
    Rag gave me som sick pumps today and just put me in the zoneeeee.
    But endurance needs to be worked on, rag helps but ill start to step my conditioning up to help too.

    Current split:
    Bench, maybe add some conditioning here?
    Off
    Squat
    Conditioning
    Oh Press mayeb add some conditioning here?
    Off
    Deads
    Conditioning
    Bench ect.

    trying to avoid doing hard sprints and what not before leg sessions to i cant hit those hard.
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    weights are impressive bro, good stuff!
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    thanks man, im workin, rag helps too as its my only performance based supp im using atm with bulk bcaa
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    3/28/11
    Conditioning
    Starting to step this up a lil
    10min warm-up
    10min Jog/Tempo
    10min HIIT
    5min Job
    5min Cool-down

    3/29/11
    Bench day 5/3/1
    Wave B
    Goals: Heavy chest/heavy bis/Light tris/Light Delts
    Bench Press
    45x5
    95x5
    135x5
    155x5
    175x2
    70%-185x3
    80%-215x3
    90%-240x3 PR, shoulder was buggin me a lil
    Bench Press-50% 1RM explosive 1min rest
    135x10
    135x10
    Incline DB Press
    50x8
    50x8
    Dead Bench-Tryin this out today with 50% 1RM
    135x6 (Will replace my regular Bench Press 50% with Dead bench as my weakest point is out of the whole right now)
    Barbell Cheat Curls
    65x5
    65x5
    65x5
    75x5
    75x5
    V-bar Pushdowns-Light not to failure
    70x20
    70x15
    70x15
    DB flys+Rear Laterals/Rows
    20x10/20x10
    20x10/20x10
    Cool-down:5min
    Notes: Holy pump, i was balooned up today, good session, need to really get my pressing power up, but its coming over time. Rag gave me the kick i needed today as it was a hecktic day overall
  35. Professional Member
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    3/31/11
    Squats 5/3/1
    Wave B
    Workout
    Squats
    45x5
    95x5
    135x5
    185x5
    225x5
    245x1
    70%-265x3
    80%-305x3
    90%-345x3 PR
    Box Squats+Chins, 50% 1RM Explosive
    185x10/Bodyx6
    185x10/Bodyx6
    Lunges+Chins
    40x10/Bodyx5
    40x10?Bodyx5
    40x10/Bodyx5
    Glute Ham Raises+Hammer High Row
    Bodyx5/90x12
    Bodyx5
    Bodyx2/90x14
    Bodyx2
    Bodyx2/90x14
    Rope Crunches
    1/2 stackx15
    3/4 stackx12
    full stackx10
    full stackx10
    full stackx10
    Standing Calf Raises
    90x20
    90x20
    Cool-down:5min
    Notes: This session was WAY to long, i got some tips from a powerlifter at my gym that i was use in my training for now

    Updated Split:
    Squat Day
    Squat 5/3/1
    Box Squats+Chins
    GHR+Demolition Deadlifts
    Core+Calves
    Deadlift Day
    Deadlift 5/3/1
    Chins
    Box Jump+Row
    Core+Ham Movement
    Bench Day
    Bench 5/3/1
    Dead Bench
    Incline Press+Bis
    Tris+Rear Delts
    Oh Press Day
    Press 5/3/1
    Close Grip Press+Bis
    Dips+Rear Delts
    Extensions+Side Laterals

    That will be the skeletons of my overall workouts, things will change depending on feel for the day and i may add other things as i see fit.
  36. AX Product Specialist
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    might have missed it, but what are the waves in your training?

    good stuff and the numbers look good!
    keep rokin!
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    the waves are:
    Wave A: 65%/75%/85% 1RMx5
    Wave B: 70%/80%/90% 1RMx3
    Wave C: 75%x5/85%x3/95%x1
    Wave D: 40%/50%/60% 1RMx5
    Then i add 10lbs to all my maxes and go from there
    Split is an EOD lifting split so there is 5 days between each bodypart and a do conditioning after a Leg day before an Upper day right now.

    Btw just wanted to let you guys know the Rag is a lil over half way gone, the energy is still there so no tolerance build up from what i can tell and i do 1 scoop before all my sessions.
  38. Professional Member
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    4/1/11
    Conditioning
    10min Warm-up
    15min HIIT, football field sprints
    10min Cool-down
    Good Session

    4/2/11
    Oh Press 5/3/1
    Wave B
    Standing Press
    45x5
    65x5
    85x5
    85x3
    85x1
    70%-105x3
    80%-120x2
    90%-135x5
    Close-grip Bench+DB Hammer Curls
    185x5/25x12
    205x5/30x10
    195x5/30x10
    Bent-over Laterals
    15x12/12/11
    Dips+Bicep Chins
    Bodyx8/3
    Bodyx8/2
    Bodyx8/1
    Bodyx7/1
    Overhead Kettleball Ext+Dead Stop Laterals
    20x9/20x10
    20x9/20x10
    20x8/20x8
    Cool-down:5min
    Ok idk what happened with this session, lack of cals? Cns fatigue? Both? But i couldnt get in the grove today. I was pretty amped for this session, could have been the HIIT as that usually has me feelin this way, BUT the rag helped me still achieve some kind of pump and a lil extra kick just to pull off a nice workout. Some tips could help.
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    did you develop these waves or is it a concept you are using?
  40. Professional Member
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    Quote Originally Posted by Bnatural View Post
    did you develop these waves or is it a concept you are using?
    5/3/1 is a routine developed by Jim Wendler
    There is the original 5/3/1 with 5% jumps then there is his updated version with 10% jumps. He created the waves and the concepts. Google should pull it up, also there is a whole thread in the powerlifting section on it.
  

  
 

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