Speed_Monkeys workout progress blog....
Discussion
Just thought that this may be helpful to others to see progress and also for myself to help log my own progress, if its a silly idea please let me know and I will drop it 
Any way here goes:
Current stats
Height: 5ft9
Weight: 154 lbs
BMI: 22.7
Body Fat %: Will update tomorrow when I have a "health heck"
Diet Plan - pick one of each
Breakfast:
2 poached eggs
1 slice rye bread
green tea
Porridge with nuts/ seeds
Green tea
Sardines
1 slice of rye bread
Green tea
Baked beans
1 slice rye bread
Green tea
Snacks 10:00:
Protein shake
Cucumber and hummus
Protein shake
low fat cottage cheese with 2 oat cakes
Protein shake
150g mixed nuts
Protein shake
100g prawns in light mayo with 1 avacado
Protein shake
Whole wheat bagel and peanut butter
Lunch:
Nicosia salad
Caesar salad
Mixed bean salad
Greek salad with turkey slices
Snack 15:00:
Fruit
Dinner 20:00:
Bolognaise sauce served over steamed veg instead of pasta
2 grilled chicken breasts with steamed veg
100g fish fillets wrapped in lettuce with avocado, cucumber, tomato natural yogurt and lime juice.
3 egg omelette
2 grilled chicken breats stuffed with spinach and feta with veg
NB - protein shake consumed before and after training
The work out:
Monday
10 mins warm up run at 10km/h
Squat, 3 warm-up sets, then 2 work sets - coud not get on the rack so did 4x 10 reps of "wood choppers" at 17.5kg
Good Mornings 2 x 8-10 - 15kg
Leg Press 2 x 8-10 - 85kg
Leg Curls 4 x 8-10 - 60kg
Sit-ups 3 sets - 3 x 30 reps
Tuesday:
5 mile jog
Wednesday:
10 mins warm up run
Bench, 3 warm-up sets, then 2 work sets - TBC
Close Grip Bench 2 x 8-10 - TBC
DB Inclines 2 x 8-10 - TBC
Triceps Extensions 4 x 10 - TBC
DB Lateral Raises 2 x 12 - TBC
Thursday
5 mile jog
Friday
10 mins warm up run
Deadlift – Warm-up, then 1 work set - TBC
Supported Rows 4 x 8 - TBC
Shrugs 2 x 8-12 - TBC
Hammer Curls 4 x 10 - TBC
Sit-ups - TBC
Well that is the basics, I will be uploading progress pictures every 2 weeks or so, first will be uploaded tomorrow.
Any comments would be much appreciated and hopefully this thread will prove to be useful to newbies and veterans alike.
The reason everything is so strict is because if I even give myself a little bit of slack I de-rail completely.
Any way here goes:
Current stats
Height: 5ft9
Weight: 154 lbs
BMI: 22.7
Body Fat %: Will update tomorrow when I have a "health heck"
Diet Plan - pick one of each
Breakfast:
2 poached eggs
1 slice rye bread
green tea
Porridge with nuts/ seeds
Green tea
Sardines
1 slice of rye bread
Green tea
Baked beans
1 slice rye bread
Green tea
Snacks 10:00:
Protein shake
Cucumber and hummus
Protein shake
low fat cottage cheese with 2 oat cakes
Protein shake
150g mixed nuts
Protein shake
100g prawns in light mayo with 1 avacado
Protein shake
Whole wheat bagel and peanut butter
Lunch:
Nicosia salad
Caesar salad
Mixed bean salad
Greek salad with turkey slices
Snack 15:00:
Fruit
Dinner 20:00:
Bolognaise sauce served over steamed veg instead of pasta
2 grilled chicken breasts with steamed veg
100g fish fillets wrapped in lettuce with avocado, cucumber, tomato natural yogurt and lime juice.
3 egg omelette
2 grilled chicken breats stuffed with spinach and feta with veg
NB - protein shake consumed before and after training
The work out:
Monday
10 mins warm up run at 10km/h
Squat, 3 warm-up sets, then 2 work sets - coud not get on the rack so did 4x 10 reps of "wood choppers" at 17.5kg
Good Mornings 2 x 8-10 - 15kg
Leg Press 2 x 8-10 - 85kg
Leg Curls 4 x 8-10 - 60kg
Sit-ups 3 sets - 3 x 30 reps
Tuesday:
5 mile jog
Wednesday:
10 mins warm up run
Bench, 3 warm-up sets, then 2 work sets - TBC
Close Grip Bench 2 x 8-10 - TBC
DB Inclines 2 x 8-10 - TBC
Triceps Extensions 4 x 10 - TBC
DB Lateral Raises 2 x 12 - TBC
Thursday
5 mile jog
Friday
10 mins warm up run
Deadlift – Warm-up, then 1 work set - TBC
Supported Rows 4 x 8 - TBC
Shrugs 2 x 8-12 - TBC
Hammer Curls 4 x 10 - TBC
Sit-ups - TBC
Well that is the basics, I will be uploading progress pictures every 2 weeks or so, first will be uploaded tomorrow.
Any comments would be much appreciated and hopefully this thread will prove to be useful to newbies and veterans alike.
The reason everything is so strict is because if I even give myself a little bit of slack I de-rail completely.
Edited by speed_monkey on Tuesday 20th July 17:30
On your monday and wednesdays you seem to be doubling up on muscle groups? Is that on purpose?
You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
UPDATE
I have just had my body check here are the stats as they sit:
height : 172cm
weight : 75.9 kg
body fat % : 27.3% To say I am severely underwhelmed by this is the understateent of the century
I thought it would be significantly lower.
BMI : 25.7 again a little disappointing
blood pressure : 116/61 I have always had a relatively low blood pressure
resting heart rate : 70bpm Not sure what implications this has?
visceral fat : 8
resting metabolic rate : 1720 Kcals p/day
I really did not want topost this but what the hell, heres a picture of me today, please be kind:
Anyway seeing these s
t results has really given the extra drive to get things sorted 
As always comments welcom
I have just had my body check here are the stats as they sit:
height : 172cm
weight : 75.9 kg
body fat % : 27.3% To say I am severely underwhelmed by this is the understateent of the century
I thought it would be significantly lower.BMI : 25.7 again a little disappointing
blood pressure : 116/61 I have always had a relatively low blood pressure
resting heart rate : 70bpm Not sure what implications this has?
visceral fat : 8
resting metabolic rate : 1720 Kcals p/day
I really did not want topost this but what the hell, heres a picture of me today, please be kind:
Anyway seeing these s
t results has really given the extra drive to get things sorted As always comments welcom
Phooey said:
Fk off is that 27% bf. According to statistics - you are classed as *obese*. Check again.
I know!! thats what I thought but it was measured by the fitness guy, made me stand up straight on an electronic scale holding a handle out in front of me that was wired to the platform and then gives you the BF reading..... apparentlyk off is that 27% bf. According to statistics - you are classed as *obese*. Check again.bales said:
On your monday and wednesdays you seem to be doubling up on muscle groups? Is that on purpose?
You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
^^^ This. Last paragraph especially. Just focus on compounds for your first 6mths or so. There really is no need to add in all the other stuff at first.You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
ukwill said:
bales said:
On your monday and wednesdays you seem to be doubling up on muscle groups? Is that on purpose?
You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
^^^ This. Last paragraph especially. Just focus on compounds for your first 6mths or so. There really is no need to add in all the other stuff at first.You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
I actually like the variety so far, can feel muscles aching that haven't really been worked before
speed_monkey said:
ukwill said:
bales said:
On your monday and wednesdays you seem to be doubling up on muscle groups? Is that on purpose?
You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
^^^ This. Last paragraph especially. Just focus on compounds for your first 6mths or so. There really is no need to add in all the other stuff at first.You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
I actually like the variety so far, can feel muscles aching that haven't really been worked before
ukwill said:
speed_monkey said:
ukwill said:
bales said:
On your monday and wednesdays you seem to be doubling up on muscle groups? Is that on purpose?
You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
^^^ This. Last paragraph especially. Just focus on compounds for your first 6mths or so. There really is no need to add in all the other stuff at first.You have squat and leg press which is quad/glute and you have goodmornings and leg curls which are both hamstrings?
Also is there a reason why you are doing the same session twice?
That link that Halb posted looked pretty good to me as that stuck to the 2 or 3 good quality compound lifts per session with a bit of abs or supplementary work.
Personally if your doing good quality squats you won't need leg press, or if you have issues doing squats due to back or flexibilty issues leg press is a good substitute - but I wouldn't do both.
My advice would be stick with the 5 or 6 core lifts; squat, bench, row, military press, deadlift, cleans (if you can do them) and split them between your 3 sessions. Then to finish add abs and maybe pull-ups/chin-ups as an extra. All IMO obviously.
Diet looks good....if not a little extreme!! Goodluck though!
I actually like the variety so far, can feel muscles aching that haven't really been worked before
The reason I built the plan the way it is is because i assumed it would give me an all over work-out throughout the week..... am I wrong?
speed_monkey said:
So what would you suggest i remove/keep?
The reason I built the plan the way it is is because i assumed it would give me an all over work-out throughout the week..... am I wrong?
TBH your diet and workout plan is 95% there. As, as you've said, you've just started working out then you will find that you will make good progress for the first several months almost regardless!The reason I built the plan the way it is is because i assumed it would give me an all over work-out throughout the week..... am I wrong?
imho to get the most reward I'd tweak the following:
Monday
remove Good mornings + Leg press
add over-head press
swap lateral-raises to this day (but to be honest you dont really need them yet)
Wed
remove tricep ext.
add dips
fri
remove shrugs + curls
add chins or pullups (chins are easier to start with. do negatives to start if you cant get any/many out, or use the assitance machine if you have one)
ukwill said:
speed_monkey said:
So what would you suggest i remove/keep?
The reason I built the plan the way it is is because i assumed it would give me an all over work-out throughout the week..... am I wrong?
TBH your diet and workout plan is 95% there. As, as you've said, you've just started working out then you will find that you will make good progress for the first several months almost regardless!The reason I built the plan the way it is is because i assumed it would give me an all over work-out throughout the week..... am I wrong?
imho to get the most reward I'd tweak the following:
Monday
remove Good mornings + Leg press
add over-head press
swap lateral-raises to this day (but to be honest you dont really need them yet)
Wed
remove tricep ext.
add dips
fri
remove shrugs + curls
add chins or pullups (chins are easier to start with. do negatives to start if you cant get any/many out, or use the assitance machine if you have one)
Thanks a lot. This is one of the very reasons of starting this thread
speed_monkey said:
Phooey said:
Fk off is that 27% bf. According to statistics - you are classed as *obese*. Check again.
I know!! thats what I thought but it was measured by the fitness guy, made me stand up straight on an electronic scale holding a handle out in front of me that was wired to the platform and then gives you the BF reading..... apparentlyk off is that 27% bf. According to statistics - you are classed as *obese*. Check again.Those electronic analysers need a good contact. I take it you were with bare feet and with clean slightly damp feet. My scales also want height and age input as well so I think that affects whatever algorithm they run. Its a good thing to own though. I weigh myself every week to keep a not on progress and have now dropped to 68.5kg 14.1%BF and 44% muscle according to the scales.
UPDATE - DAY2
The work out:
Monday
10 mins warm up run at 10km/h
Squat, 3 warm-up sets, then 2 work sets - coud not get on the rack so did 4x 10 reps of "wood choppers" at 17.5kg
O/head press 2 x 8-10 - TBC
Leg Press 2 x 8-10 - 85kg
Leg Curls 4 x 8-10 - 60kg
Sit-ups 3 sets - 3 x 30 reps
Lateral raises - TBC
Tuesday:
5 mile jog
Wednesday:TODAY
15 mins warm up on cross trainer
Bench, 3 warm-up sets, then 2 work sets - w/u - 20kg then w/s - 35kg
Close Grip Bench 2 x 8-10 - 35kg
DB Inclines 2 x 8-10 - 20kg
Dips: 3 x 25
Thursday
5 mile jog
Friday
10 mins warm up run
Deadlift – Warm-up, then 1 work set - TBC
Supported Rows 4 x 8 - TBC
Chin ups - TBC
Sit-ups - TBC
Well today felt beastly, I put 110% in and when walking to the changing room my muscles were twitching like they were being electrically shocked.
Really feeling good today.... big thanks to ukwill again
The work out:
Monday
10 mins warm up run at 10km/h
Squat, 3 warm-up sets, then 2 work sets - coud not get on the rack so did 4x 10 reps of "wood choppers" at 17.5kg
O/head press 2 x 8-10 - TBC
Leg Press 2 x 8-10 - 85kg
Leg Curls 4 x 8-10 - 60kg
Sit-ups 3 sets - 3 x 30 reps
Lateral raises - TBC
Tuesday:
5 mile jog
Wednesday:TODAY
15 mins warm up on cross trainer
Bench, 3 warm-up sets, then 2 work sets - w/u - 20kg then w/s - 35kg
Close Grip Bench 2 x 8-10 - 35kg
DB Inclines 2 x 8-10 - 20kg
Dips: 3 x 25
Thursday
5 mile jog
Friday
10 mins warm up run
Deadlift – Warm-up, then 1 work set - TBC
Supported Rows 4 x 8 - TBC
Chin ups - TBC
Sit-ups - TBC
Well today felt beastly, I put 110% in and when walking to the changing room my muscles were twitching like they were being electrically shocked.
Really feeling good today.... big thanks to ukwill again
Edited by speed_monkey on Wednesday 21st July 21:16
HBLC said:
Will be keeping an eye on this. I'm around about the same weight and shape as you and I've just started my own program this week.
Good luck!
I'm 5'9" and 12st, however, my last two BF% came out at 19 & 20%.Good luck!
I don't think you're 27%
I know it's not the best guide, but as I have no shame, this is me a few weeks ago and you look a bit more muscular than me. I think.
What are you actually trying to achieve? I.e. lowering your body fat? Improving cardiovascular fitness? Increasing strength? Increasing muscle mass?
You may well say all of the above but they all require different approaches. Unless you start taking all sorts of dubious substances you are not going to be able to get stacked and ripped at the same time. Apologies if you already know this.
Well done for having the balls to put up a picture of yourself! If you are looking to improve your physique for aesthetic reasons then in my opinion you need to build a "foundation of strength" as it were which you can then use to build up some muscle.
Like others have said, concentrate on the core compound movements, those being squats, deadlifts and benchpress. Make sure you can get a personal trainer or someone that knows what they are talking about to check your form. You do not want to develop bad lifting habits that could lead to injuries down the line.
Again, like ukwill said don't bother with dumbell lateral raises, small isolation exercises are a complete waste of time at this stage.
Below is my recommendation for a routine for building up some strength. I would follow this for 12 weeks or so.
The work out:
Monday
5 minutes run/skipping as a warm up.
Squats 2 warm up sets of 12 reps followed by stretching
Squats 1 set of 20 reps
Stiff legged deadlift 1 set of 12 reps followed by stretching
Stiff legged deadlift 1 set of 20 reps
Lunges 3 sets of 10 reps
Crunches 3 sets of 10 reps on a decline bench (make it so hard that by the 10th rep you are nearly screaming in pain)
Wednesday:TODAY
5 minutes warm up on cross trainer
Bench press 2 sets of 12 reps to warm up
Bench press 4 sets of 6 reps
Shoulder barbell press 1 set of 12 reps to warm up
Shoulder barbell press 3 sets of 8 reps
Dips 3 sets of 10 reps
Abs as per Monday
Friday
5 minutes warm up on cross trainer
Deadlifts 1 set of 12 reps followed by comprehensive stretching of whole body particularly back and hamstrings
Deadlift 4 sets of 8 reps
Pulldowns 1 set of 12 reps to warm up
Pullups 3 sets of between 8 and 10 reps. (If you can manage more than 10 reps hang some weight from your waist.)
Dumbell rows 3 sets of 10 reps.
Abs as per the other days.
Points to note...
You may well say all of the above but they all require different approaches. Unless you start taking all sorts of dubious substances you are not going to be able to get stacked and ripped at the same time. Apologies if you already know this.
Well done for having the balls to put up a picture of yourself! If you are looking to improve your physique for aesthetic reasons then in my opinion you need to build a "foundation of strength" as it were which you can then use to build up some muscle.
Like others have said, concentrate on the core compound movements, those being squats, deadlifts and benchpress. Make sure you can get a personal trainer or someone that knows what they are talking about to check your form. You do not want to develop bad lifting habits that could lead to injuries down the line.
Again, like ukwill said don't bother with dumbell lateral raises, small isolation exercises are a complete waste of time at this stage.
Below is my recommendation for a routine for building up some strength. I would follow this for 12 weeks or so.
The work out:
Monday
5 minutes run/skipping as a warm up.
Squats 2 warm up sets of 12 reps followed by stretching
Squats 1 set of 20 reps
Stiff legged deadlift 1 set of 12 reps followed by stretching
Stiff legged deadlift 1 set of 20 reps
Lunges 3 sets of 10 reps
Crunches 3 sets of 10 reps on a decline bench (make it so hard that by the 10th rep you are nearly screaming in pain)
Wednesday:TODAY
5 minutes warm up on cross trainer
Bench press 2 sets of 12 reps to warm up
Bench press 4 sets of 6 reps
Shoulder barbell press 1 set of 12 reps to warm up
Shoulder barbell press 3 sets of 8 reps
Dips 3 sets of 10 reps
Abs as per Monday
Friday
5 minutes warm up on cross trainer
Deadlifts 1 set of 12 reps followed by comprehensive stretching of whole body particularly back and hamstrings
Deadlift 4 sets of 8 reps
Pulldowns 1 set of 12 reps to warm up
Pullups 3 sets of between 8 and 10 reps. (If you can manage more than 10 reps hang some weight from your waist.)
Dumbell rows 3 sets of 10 reps.
Abs as per the other days.
Points to note...
- I have got rid of the cardio on Tuesday and Thursday. This will only hamper your recovery and if you are training properly your legs will be in no state for running after squats the previous day.
- I have reduced the warm up time on the cardio machines, 5 minutes is plenty any more is wasting energy.
- Perform all reps in a slow and deliberate manner.
- If the your back is aching from earlier in the week swap deadlifts for cleans but only if you know how to do them.
- 20 reps for squats sounds like a lot of reps and only one set does not sound like much but trust me, 20 rep squats work. At the end of the last rep you should be in bits. Watch this video... http://www.youtube.com/watch?v=sbFGdpQD_O0 Like the guy in the video, if you need to take a breath between reps do so.
- Add weight to each exercise every week, even if it is only a very small amount.
- Like you are doing already keep a training log to track your progress.
Edited by markh1 on Thursday 22 July 12:08
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