The Female Terminator Chronicles: Cutting for Competition (2011)

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  1. Quote Originally Posted by SBT View Post
    Sounds like things are starting to come together for ya!! Either way, I love your dedication!!
    I finally got my act together is why! Set things in motion that I can't help but be ready for!

  2. Happy Saint Patrick's Day


    MOTIVATIONAL QUOTE OF THE DAY

    "Ask yourself "What can I do different today to better myself as an individual so that I can better others." Humility is remaining teachable." - Ben Booker


    TRAINING

    Session 1

    Cardio - CrossRamp:
    10 min @ R10/CR10

    Back (1 min recovery between sets):
    1. Supinated BB Bent Over Rows 5 x 8
    2. Reverse Rows 5 x 6
    3. Supinated Lat Pull-Down (in squat position) 5 x 5
    4. T-Bar Row 4 x 6

    Post-Weights Cardio - Treadmill:
    a. 1 min @ 17.6 km/hr
    b. 9 x 30 sec rest / 30 sec @ 17.6 km/hr

    Stretch 28 min.

    Session 2

    Cardio - Treadmill:
    a. 2 min @ 14.4 km/hr
    b. 2 x 10 sec rest / 20 sec @ 16 km/hr
    c. 2 x 10 sec rest / 20 sec @ 17.6 km/hr

    Chest (1 min recovery between sets):
    1. Incline BB Bench Press 4 x 12, 10, 8, 5
    2. Flat BB Bench Press 4 x 6, 5, 5, 5
    3. Push-Ups (feet on bench, hands on medicine balls) 4 x 8

    Post-Weights Cardio - Run 10 min.


    COMMENTS

    Sleep - Time and Quality: Very broken, waking up every 1-2 hours over an 8-hour period.

    Energy: There.

    Joints: Left wrist was a constant heavy pain.

    Endurance: Good.

    Strength: Still improving..

    Pump: Some.

    Vascularity: Excellent!

    Quality of Training: I'm going to have to get out before I go the gym and just run, like I used to do back home, since doing cardio in the gym drives me nuts and I find it hard to stick it out now (which is odd, this intolerance/aversion I have developed for hours training) . . . Completely shattered during second training session, with a sharp pain in my side throughout it . . .

    Appetite: I must say, it's been less than a week with this new way of eating, but I'm not minding it, and actually feel loads better using this nutritional method. Stick to it and I believe I will conquer my eating issues once and for all!

    Body Composition and Look: Midsection continued to look leaner, stomach flatter, upper abs drier.

    Other Notes: It's Saint Patrick's Day today - the day the Irish in the US celebrate their heritage. Even though I've always identified more with my Chinese [rather than European] heritage, it doesn't change the fact that I'm still part Irish, with Irish characteristics and traits. I'm proud of where my family has come from and one day hope to see my ancestral homes and villages overseas.
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  3. Quote Originally Posted by Rosie Chee Scott View Post

    Other Notes: It's Saint Patrick's Day today - the day the Irish in the US celebrate their heritage. Even though I've always identified more with my Chinese [rather than European] heritage, it doesn't change the fact that I'm still part Irish, with Irish characteristics and traits. I'm proud of where my family has come from and one day hope to see my ancestral homes and villages overseas.
    I'm Irish as well Rosie, Happy St. Patrick's Day! One of my goals in life is to visit Ireland....


  4. Quote Originally Posted by ryansm View Post
    I'm Irish as well Rosie, Happy St. Patrick's Day! One of my goals in life is to visit Ireland....
    Back at ya, Ryan My younger sisters have both been to Ireland - one worked there for just over a year - and I wouldn't mind going someday.
  5. Now THAT'S what I call PROGRESS!


    MOTIVATIONAL QUOTE OF THE DAY

    "Letting go doesn't mean giving up... it means moving on. It is one of the hardest things a person can do. Starting at birth, we grasp on to anything we can get our hands on, and hold on as if we will cease to exist when we let go. We feel that letting go is giving up, quitting, and that as we all know is cowardly. But as we grow older we are forced to change our way of thinking. We are forced to realize that letting go means accepting things that cannot be. It means maturing and moving on, no matter how hard you have to fight yourself to do so." - Unknown


    TRAINING

    Session 1

    HIIT - Run:
    a. 4 min jogging
    b. 8 x 20 sec sprint/10 sec easy
    c. 4 min jogging

    Full-Body (1 min recovery between supersets):
    Superset A -
    1. DB Hammer Raises 2 x 6
    2. Single-Arm DB Lateral Raises 2 x 12 per arm
    Superset B -
    3. DB French Press 2 x 6
    4. DB Concentration Curls 2 x 12 per arm
    Superset C -
    5. Reverse Rows 2 x 6
    6. Push-Ups (hands on fists, feet on bench) 2 x 12
    Superset D -
    7. Squat Jumps (all way to ground) 2 x 6
    8. Side-to-side Plyometric Bench Jumps 2 x 12 per side
    Superset E -
    9. Hanging Straight-Leg Jackknife 2 x 6
    10. Bicycle 2 x 12 per side

    Post-Weights Cardio - CrossRamp:
    a. 5 min @ R12/CR10
    b. 5 min @ R10/CR10

    Stretch 20 min.

    Session 2

    Cardio - Run 3 miles.


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: Good. Happy with the progress I've been making this week - still eating a lot, but manipulating my calorie and carbohydrate intake around my training, with less training than Maintenance, and seeing a NOTICEABLE difference!

    Energy: Shattered.

    Endurance: Ok.

    Strength: This session wasn't about strength - Full-Body sessions never are.

    Pump: Strong.

    Vascularity: Staying consistent throughout the day and not just strong when training.

    Quality of Training: HIIT Run was not as fast as I would have liked, but it was as fast as my body would move . . . Resistance session, although short, was intense, and I was breathing heavily, my heart pounding by the end of it . . .

    Recovery: The double resistance sessions DO take quite a bit out of me, and my body is catching up.

    Appetite: Amazing what a difference manipulating feeding times makes. I have had NO cravings over the last five days for sweets and have resisted everything I have been offered. I am pleased. Without cutting calories or carbohydrates, I am managing to remain satiated and without wanting to gobble everything in sight once I DO start eating. I think I have found my new lifestyle nutritional method!

    Body Composition and Look: Down 6.2 pounds in five days - withOUT a decrease OR change in calorie and carbohydrate consumption (just manipulating carbohydrate intake around training times), and at LESS than Maintenance training volume (only ~20 minutes of cardio a day and four days of resistance training)!

    Other Notes: I got a new bottle of Alpha-T2 yesterday, so started that with a dose last night (changes reflected in post #1).
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  6. love the quote, awesome work Rosie.
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep



  7. Late sub..

    Good luck with reaching your goals Rosie
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  8. Late but im here Rosie! Kick ass and take names like you usualy do!

  9. Quote Originally Posted by Rosie Chee Scott View Post
    No news for you yet? Want me to come and beat their ass?
    Yup!!!

    Quote Originally Posted by Rosie Chee Scott View Post
    [B!

    Body Composition and Look: Down 6.2 pounds in five days - withOUT a decrease OR change in calorie and carbohydrate consumption (just manipulating carbohydrate intake around training times), and at LESS than Maintenance training volume (only ~20 minutes of cardio a day and four days of resistance training)!
    Nice!!! how do you manipulate the carb intake, Rosie?

  10. Quote Originally Posted by 3clipseGT View Post
    Late but im here Rosie! Kick ass and take names like you usualy do!
    Josh!


    Quote Originally Posted by Liftergym33 View Post
    Yup!!!



    Nice!!! how do you manipulate the carb intake, Rosie?
    They need a big

    Doing a modification on intermittent fasting (thanks, Nick), with the bulk of my calories and carbohydrates in the meal/s (if double sessions that day) post-training, maintaining the food consumed in the modification of the Paleo Diet mentioned in post #1. I was going to allow myself one "free" day a week where I did not have to stick to either and just do whatever whenever (if I felt like it), but after doing this last night and feeling like crap after it, I will no longer be doing it - not just for that, but for my mental and physical health and well-being as well. I've felt great all week - no point in ruining that, and a "free" day can just include something say if I want to go out for dinner, etc.
  11. 16 weeks out from Competition


    MOTIVATIONAL QUOTE OF THE DAY

    "Attitude determines your success...or your failure. Attitude turns troubles...into blessings. Attitude sets the altitude!" - Gina Ostarly


    TRAINING

    Cardio - Rollers:
    20 min in 39x17 @ 104 rpm

    Stretch 25 min.


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Stress: High.

    Endurance: Good.

    Pump: Only in legs.

    Vascularity: Normal - and there is a new 'normal'.

    Quality of Training: Day 6 is going to be 20 minutes of cardio - if I decide to make it HIT that's fine, but I am not going to force it, especially knowing how shattered I was yesterday after the previous five days, and that is just the START! Training was a nice and 'easy' rollers session today - hopefully my lower body will be fine for tomorrow.

    Recovery: I was so sore yesterday it wasn't funny - lower body especially, glutes and quads, tight and stiff, no doubt from the Jump Squats on Friday, with the run I did in the evening not helping either.

    Other Notes: This last week has let me see how my body handles what it HAS to be doing. Cardio was a mere ~20 minutes on training days - this needs to be upped to 20-60 minutes. Resistance sessions were fine, but by Day 5 I was shattered, and even though the session was intense, it was done almost at collapsing. This week was 'baseline' re nutrition and training like this, and next week is only going to be BETTER!
  12. Making Diamonds


    MOTIVATIONAL QUOTE OF THE DAY

    "Our lives are not determined by what happens to us but by how we react to what happens, not by what life brings to us, but by the attitude we bring to life. A positive attitude causes a chain reaction of positive thoughts, events, and outcomes. It is a catalyst, a spark that creates extraordinary results." - Anonymous


    TRAINING

    HIIT - Run:
    a. 4 min jogging
    b. 12 x 20 sec sprint/10 sec easy
    c. 12 min jogging

    Shoulders/Hamstrings (1 min recovery between sets, 30 sec recovery between alternate sets):
    1. Behind-the-neck BB Military Press 5 x 8, 6, 5, 4, 3
    2. BB Military Press 5 x 6, 5, 5, 4, 4
    Alternate Set A -
    3. Single-Arm DB Lateral Raises 4 x 10 per side
    4. DB Clean and Press 4 x 10
    Alternate Set B -
    5. Seated DB Rear Raises 4 x 10
    6. Plate Hammer Raises 4 x 10
    7. Stiff-Legged BB Deadlifts (on 6" box, BB to ground) 4 x 10
    8. Lying Leg Curls 4 x 10

    Post-Weights Cardio - Rollers:
    a. 10 min in 39x18 @ 110 rpm
    b. 10 min in 39x17 @ 110 rpm

    Stretch 22 min.


    COMMENTS

    Mood/Aggression: Had a few great conversations this morning which made me think and set a few things in motion in my mind. I am in a good place and it can only get better!

    Energy: Endless.

    Mental Focus and Clarity: Couldn't be better.

    Stress: High.

    Libido: It's going to be an active evening later

    Joints: My biceps' tendons are playing up again - which is normal on Shoulders' day, but even more sharp and painful than usual, and I had to literally dig my nails in for pressure on my right one during Single-Arm DB Lateral Raises else they would have not been done very well. Left wrist is still aching - not sure why.

    Endurance: Great.

    Strength: Strength was a little down on some exercises today, but up on others.

    Pump: A little - more pain than pump.

    Vascularity: Some - not as strong as it has been, though.

    Quality of Training: HIIT was ok. A little slower than it has been today. I'm going to have to build my speed endurance up again . . . Resistance session was good. Trained a little later today and the weights room at the gym was pretty full. My biceps' tendons were causing pain, and some with wrists, so a lot of grimacing and making faces in the mirror. It was a longer session than I have done for quite a while today, but it's the only session for today (instead of doing two), so it's ok. Was feeling my hamstrings pretty well after even the first set of Stiff-Legged BB Deadlifts . . . Decided to go home and sit on my rollers afterwards, to help re recovery of my legs . . .

    Recovery: Legs still feel somewhat shattered from last week, which is odd. Going to notice my shoulders tomorrow.

    Other Notes: I feel like I have a LONG way to go to get to where I want to be, but I KNOW that I WILL get there with NO more interruptions or adjustments! I am a "work in progress", but getting closer to refining that rough rock into something stunning!
  13. There's NOTHING you can't do if you want it ENOUGH!


    MOTIVATIONAL QUOTE OF THE DAY

    "It's not who you are that holds you back, it's who you think you're not. Ya know its funny, in life we have tons of people that are quick to tell us what we can't do and ya know what? That's simply because they want to keep you down...their life sucks so they want your life to suck. Take control in whatever it is and DO IT FOR YOU!!!" - Walt Ostarly


    TRAINING

    Session 1

    Arms/Abs (1 min recovery between trisets):
    Triset -
    1. EZ-Bar Bicep Curls 6 x 21s
    2. Flat Close-Grip BB Bench Press 6 x 8
    3. Seated Cable Crunches 6 x 20

    Post-Weights Cardio - Rollers:
    20 min in 39x17 @ 104-106 rpm

    Stretch 22 min.

    Session 2

    Cardio - CrossRamp:
    10 min @ R10/CR10

    Arms/Abs (30 sec between alternate sets):
    Alternate Set A -
    1. Close-Grip BB Bicep Curls 4 x 12
    2. Weighted Dips 4 x 6
    Alternate Set B -
    3. Close-Grip BB Bicep Curls 4 x 6
    4. Dips 4 x 8
    Alternate Set C -
    5. Incline DB Bicep Curls 4 x 12
    6. DB French Press 4 x 6
    Alternate Set D -
    7. Alternate DB Bicep Curls 4 x 12 per side
    8. V-Bar Tricep Push-Downs 4 x 6
    Alternate Set E -
    9. Swissball Crunches (feet on wall, knees at 90 degree flexion) 1 x 50
    10. Bicycle 1 x 50


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: Taking control!

    Energy: Good.

    Mental Focus and Clarity: Doing what has to be done.

    Stress: High.

    Libido: Later.

    Joints: Left wrist a dull ache.

    Endurance: Good.

    Strength: Improving on all fronts.

    Pump: Strong right from the start.

    Vascularity: Excellent.

    Quality of Training: Did weights before cardio in the first session. Wore a sweatshirt during training and got heated up pretty fast to almost unbearable. I get overheated easily when exercising and don't know how people can wear so many clothes during training - I'm not one to train in a sports bra and tiny short, but I see the benefits of them re ventilation . . . Second resistance session was good. Pushed myself, even when my left wrist tightened up so much it would almost not move. After Alternate Set B the weights were not the heaviest, but they were heavy enough to be intense. Definition, especially in biceps and rear deltoids coming through well. Vascularity strong in the second half of the session . . .

    Recovery: Shoulders are fine after yesterday - it's my back and legs I am noticing.

    Appetite: Definitely have NO desire now to stray from the nutrition plan I have set myself. A VERY good thing!

    Body Composition and Look: A Work in Progress.

    Other Notes: Me, intimidating? Seriously, I am baffled every time someone says this to me. How on earth do you add two and two and get five?

  14. Looking good Rosie. Many people find anyone "intense" intimidating. I think you're just fine. LOL.

    I have to agree with you about people who wear a lot of layers when training. I drench a tshirt. I can't stand to be super hot when lifting. I have a few guys at my gym that start out in sweats and slowly drop layers until they're in a tshirt and pants. I just start that way. Less laundry anyway.

  15. Quote Originally Posted by Rahl View Post
    Looking good Rosie. Many people find anyone "intense" intimidating. I think you're just fine. LOL.

    I have to agree with you about people who wear a lot of layers when training. I drench a tshirt. I can't stand to be super hot when lifting. I have a few guys at my gym that start out in sweats and slowly drop layers until they're in a tshirt and pants. I just start that way. Less laundry anyway.
    I didn't mean re training but in general, LOL. But yeah, interesting to see others' perspective of oneself.

    I'm starting to get heat rashes when I'm training, so I stick to wearing tanks and t-shirts and boardies. Not much less laundry when you go through 3-4 changes of clothes a day, LOL

  16. Quote Originally Posted by Rosie Chee Scott View Post
    I didn't mean re training but in general, LOL. But yeah, interesting to see others' perspective of oneself.

    I'm starting to get heat rashes when I'm training, so I stick to wearing tanks and t-shirts and boardies. Not much less laundry when you go through 3-4 changes of clothes a day, LOL
    Haha! Good point!

    When I last used Eviscerate I gave myself a bad heat rash from training after applying it. Guess the new "Smolder" version may be better for that.

  17. Quote Originally Posted by Rahl View Post
    Haha! Good point!

    When I last used Eviscerate I gave myself a bad heat rash from training after applying it. Guess the new "Smolder" version may be better for that.
    I never got heat rashes from using either Eviscerate or Eviscerate Smolder. However, my skin is so sensitive now that I've had to stop even the Smolder because the cold burn/tingle is too much for it. Whilst it is a regret because both products work exceptionally well, I am fortunate enough that the 7-KE Topical Spray and LipoBURN also work just as well - with the added benefits of none of the burning, water retention, or bloating that occurs during use of the aforementioned products. The 7-KE is actually the BEST topical I have used to date, even better than the original DermaTherm, which was at the top of my list for so long.

  18. Quote Originally Posted by Rosie Chee Scott View Post
    I never got heat rashes from using either Eviscerate or Eviscerate Smolder. However, my skin is so sensitive now that I've had to stop even the Smolder because the cold burn/tingle is too much for it. Whilst it is a regret because both products work exceptionally well, I am fortunate enough that the 7-KE Topical Spray and LipoBURN also work just as well - with the added benefits of none of the burning, water retention, or bloating that occurs during use of the aforementioned products. The 7-KE is actually the BEST topical I have used to date, even better than the original DermaTherm, which was at the top of my list for so long.
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
  19. Be ALIVE!


    MOTIVATIONAL QUOTE OF THE DAY

    "Don't ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive." - Howard Thurman


    TRAINING

    Session 1

    HIIT - Run:
    a. 4 min jogging
    b. 26 x 20 sec sprints/10 sec easy
    c. 4 min jogging

    Stretch 21 min.

    Session 2

    Cardio - Rollers:
    20 min in 39x17 @ 110-112 rpm


    COMMENTS

    Sleep - Time and Quality: On and off for ~10 hours - was a great second resistance session last night and it shattered me to pieces!

    Mood/Aggression: Soaking up the possibilities and the positive I have been listening to this for hours on repeat the last few days - so could be helping with that. AWESOME video!


    Energy: There.

    Mental Focus and Clarity: Has to be there.

    Endurance: Great.

    Quality of Training: BEST HIIT Run yet! Even though it was cold, windy and raining, I was fast, which surprised me considering how tight my hamstrings are right now and how painful they have been just walking. Maybe the cold made me run faster, LOL. Anyways, run was great. I felt great. Happy that my speed endurance is returning

    Recovery: Anterior deltoids DOMS. Lower back DOMS. Hamstrings DOMS. My body is tight and sore right now - but I feel GREAT!

    Other Notes: It started SNOWING this afternoon!
  20. Your Life is YOUR Choice!


    MOTIVATIONAL QUOTE OF THE DAY

    "Any change, any loss, does not make us victims. Others can shake you, surprise you, disappoint you, but they can't prevent you from acting, from taking the situation you're presented with and moving on. No matter where you are in life, no matter what your situation, you can always do something. You always have a choice and the choice can be power." - Blaine Lee


    TRAINING

    Session 1

    Cardio - Run:
    3 miles @ 4 min/km pace

    Back (1 min recovery between sets):
    1. Supinated BB Bent Over Rows 6 x 10
    2. Reverse Rows (feet on bench) 6 x 8
    3. Supinated Lat Pull-Downs 6 x 8

    Post-Weights Cardio - Rollers:
    20 min in 39x17 @ 106-112 rpm

    Stretch 27 min.

    Session 2

    Chest (1 min recovery between sets):
    1. Flat BB Bench Press 6 x 8, 8, 6, 6, 6, 6
    2. Incline DB Bench press 6 x 8, 8, 6, 6, 6, 6
    3. Push-Ups (hands on swissballs, feet on bench) 6 x 10, 10, 10, 10, 6, 6

    Post-Weights Cardio - Treadmill:
    a. 1 min @ 14.4 km/hr / 30 sec rest
    b. 5 x 1 min @15.2 km/hr / 30 sec rest
    c. 1 x 1 min @ 16 km/hr


    COMMENTS

    Sleep - Time and Quality: ~5 hours.

    Mood/Aggression: On a roll, baby!

    Energy: Leaps and bounds, training wanting to go on and on . . .

    Stress: A never-ending high these days - training and nutrition being on track helps relieve it a little, though.

    Endurance: Awesome!

    Strength: Better than last week.

    Pump: Reasonable.

    Vascularity: Definitely improving gradually - going to be awesome when I'm lean lean again

    Quality of Training: 3-mile run was great - not as fast as the one not so long ago, but definitely better than what they have been. Running again makes a difference and it's nice to feel like I can perform again. Started tasting blood from ten minutes on, but it wasn't an issue . . . Back resistance training was good. Doing the heavier back lifts, focusing on using supinated grips makes more of a difference for my biceps re mass and definition than doing biceps' exercises, and since I don't want any more width in my back, I'm fine doing this . . . Rollers session post-weights was good as well, and I could have kept ON going . . . A little weaker in the last couple of sets for each exercise in my second resistance session, but legs felt great after the treadmill . . .

    Recovery: My hamstrings are suffering badly from Monday - painful with everything it seems BUT running and cycling. Some small issues with my lower back as well, and last night every small twist and turn had my vertebrae cracking and creaking against each other.

    Body Composition and Look: Upper body from hips up is starting to look semi-decent.
  21. Stand for You!


    MOTIVATIONAL QUOTE OF THE DAY

    "If you believe in something then stand by it! Live it and let it represent you! Don't let people, places and things define who you truly know you are!" - Ben Booker


    TRAINING

    Session 1

    HIIT - Run:
    a. 4 min jogging
    b. 10 x 20 sec sprint/10 sec easy
    c. 12 min jogging

    Stretch 22 min.

    Session 2

    Full-Body (1 min recovery between supersets):
    Superset A -
    1. Plate Hammer Raises 2 x 6
    2. Single-Arm Lateral Raises 2 x 12 per arm
    Superset B -
    3. Dips 2 x 6
    4. EZ-Bar Bicep Curls 2 x 15
    Superset C -
    5. Reverse Rows 2 x 6
    6. Push-Ups (on fists, feet on floor) 2 x 12
    Superset D -
    7. Squat Jumps 2 x 6
    8. Alternate Backward Lunges 2 x 15 per side
    Superset E -
    9. Hanging Straight-Leg Raises (feet to touch bar) 2 x 6
    10. Bicycle 2 x 15 per side


    COMMENTS

    Mood/Aggression: Spoke to family today - made me smile a bit, take my mind off the fatigue I have been feeling all day.

    Energy: Shattered - which is why I did my resistance session in the evening, and even then, it was pushing it.

    Stress: Extra high.

    Endurance: Good.

    Strength: Full-Body sessions are not about strength.

    Pump: Reasonable.

    Vascularity: Ok.

    Quality of Training: HIIT Run was ok. Seemed to take a lot out of me though - although, it's Friday, and I felt like this last Friday as well . . . Resistance session my body did not feel like doing, but my mind knew I had to do it, so it FORCED it . . .

    Recovery: The rest of the week seems to catch up on me on Friday and I spend a day or so recovering from it before the next week.

  22. I really admire your dedication Rosie. When I have days like those where I am just not feeling it I end up either not working out as planned or doing a half as5 workout. I way you just power through it no matter what is a great characteristic.

    BTW loving the quotes as always
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  23. ^^ ditto

    wish I had more to say, but he got it all in there
    [email protected]
    http://www.facebook.com/Athleticxtreme
    Athletic Xtreme Rep


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