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Old 10-12-2008, 02:12 PM
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Weight lifting 7x a week?

I really like going to the new gym I just joined and I have been going every day for a few weeks My question is, if you are working different muscle groups every day and eating right/taking supplements to speed your recovery time is it ok to work out every day?
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Old 10-12-2008, 02:55 PM
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It is okay as long as you aren't working the same muscle groups, but i wouldn't really suggest it. I try to do 6 days a week but it is usually good to give your body a full rest from weightlifting. You have to remember that if you are doing free weights you aren't working only one muscle group but many groups with the focus being on one.

Rest is VERY important in the wolrd of ftiness and weightlifting. In addition to ensuring that your muscles have enough time to recover you also need to ensure that you are getting a good nights rest. Aim for 8 hours a night even if you have to go to bed early. I swear all i do is eat, study workout and sleep (and spend time with my BF and the dogs of course). I love going to the gym as well, however i also realize that too much an be counterproductive.
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Old 10-12-2008, 03:19 PM
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7 days a week. I would say . Your body needs at least one day of rest to recover. I think weightlifting at 4x a week should be fine. You don't won't to burn yourself out and overdo it. Building muscle takes time and I've come to realize that. I was working out twice a day and believe me I got sick of working out period and took a month hiatus from it all. Just go slow because you don't want to risk an injury also and then you'll be sidelined for who knows how long.
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Old 10-12-2008, 10:13 PM
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Yeah, I would say 4-5 days max to allow for recovery.
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Old 10-12-2008, 10:47 PM
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It isn't a good idea because your muscles need time to recover. Also recovery time helps prevent fatigue and helps strengthen the muscle.
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Old 10-13-2008, 05:28 AM
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I would definitely take at least 1 day off a week.
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Old 10-13-2008, 09:05 AM
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No. Even if you're working different primary muscle groups, you'll be indirectly using others, and your body will need days of nothing but rest to maximize the recovery process and repair muscle tissue. I tend to only go six days a week if I'm lifting low rep high volume, and even then I prefer to stick to five days to ensure I'm getting enough down time.
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Old 10-17-2008, 12:11 PM
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You will be eager at first and it is normal to want to work out all the time. You have to be realistic though. In order to remain true to your work out schedule, you have to make sure that it is something that you can realistically sustain.

Most people that are employed and not devoid of a social life are unable to workout 7 days a week. This is besides the obvious benefits (already outlined) of rest days.
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Old 10-17-2008, 12:20 PM
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Yeah I would do arms one day at the gym and then legs and abs the next. I'd always do cardio before too and I would do this for 6 days a week. I felt good but I just didn't have the time or energy to sustain that kind of routine especially with working full time.
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Old 10-17-2008, 12:47 PM
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7 days a week is not advisable for anyone - even those training for serious figure competitions. Your muscle fibers are torn and need time to rebuild - usually 24-48 hours (don't quote me on time)
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Old 10-17-2008, 01:14 PM
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yeah, like everyone else....i wouldn't recommend working out 7 days a week. you can get more out of working 4-5 days with weights...if you want to get in the gym 7 days a week...do some cardio two out of the seven days.
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Old 10-17-2008, 02:58 PM
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Quote:
Originally Posted by bluefeevah View Post
7 days a week is not advisable for anyone - even those training for serious figure competitions. Your muscle fibers are torn and need time to rebuild - usually 24-48 hours (don't quote me on time)
I would say 24-48 hours is best for recovery time. Honestly, if your muscles are hurting (even if it has been longer then 48 hours) it means you are still recovering and thus don't go to the gym and work that muscle group until it is no longer painful.

Even bodybuilders and figure competitors only do 6 days a week (and usually when you are that into bodybuilding your life revolves around it). For me the gym is just part of my daily routine but if i can't get there i just can't get there.
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Old 10-17-2008, 11:55 PM
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Originally Posted by Linds View Post
It is okay as long as you aren't working the same muscle groups, but i wouldn't really suggest it. I try to do 6 days a week but it is usually good to give your body a full rest from weightlifting. You have to remember that if you are doing free weights you aren't working only one muscle group but many groups with the focus being on one.

Rest is VERY important in the wolrd of ftiness and weightlifting. In addition to ensuring that your muscles have enough time to recover you also need to ensure that you are getting a good nights rest. Aim for 8 hours a night even if you have to go to bed early. I swear all i do is eat, study workout and sleep (and spend time with my BF and the dogs of course). I love going to the gym as well, however i also realize that too much an be counterproductive.
She makes a good point. You should have at least a day off or you will get muscle fatigue even if you take glutamine.

Make sure your not hurting your heart either by doing cardio. I'm sure you already have a workout plan and as long as you're adjusted to it then you should be just fine.
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Old 10-18-2008, 01:24 AM
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No, your body needs time to recover. I agree with everyone that if you try to keep up this pace you'll burn out pretty soon unless this is something you're doing professionally. And even professions need to work up to this.

How much you work out depends on your goals, how your body reacts to exercise, and your experience level. In short, without knowing these things, it's hard to give advice about how much you SHOULD exercise. But basically, you'll know when you're ready to go back when you're not feeling painfully sore but just very slight sore is perfect.

I can tell you though, knowing that you're fairly young and assuming you haven't had much prior exercise experience, you're probably better off starting with a general weight lifting regimen of 3x a week with 48 hours rests in between (i.e. weight lifting MWF, weekends off) doing compound exercises, working out everything at one workout, instead of isolation exercises. If you're going for strength gains, you should be able to increase the weights for EVERY WORKOUT for the first few months. Depending on your goals, you can work your way up to doing an additional day of exercise, weekly periodization, isolation exercises, etc.

Last edited by vdog; 10-18-2008 at 01:32 AM.
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Old 10-18-2008, 09:31 PM
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I wouldn't recommend lifting everyday. Just alternate between lifting one day and cardio the next so you at least give your tired muscles a rest. For example, doing an arms day and then following it up by a shoulders day will definitely suck hard. If you insist on going 7 days a week, I at least suggest taking glutamine.
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Old 10-18-2008, 09:42 PM
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Monday - biceps and shoulders
Tuesday - back and legs
Wednesday - chest and triceps
Thursday - abs and cardio
Friday - rest
Sat. - Monday routine
Sun. - Tuesday routine
etc. etc.
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Old 10-19-2008, 02:53 PM
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Depending on your routine, you can absolutely work out everyday.

Here's Mine:

1) Chest
2) Arms (Bi/Tri)
3) Lats/Traps
4) Shoulders
5) ABs
6) Legs
7) Whatever else I forgot.

Doing it everyday is fine as long as you don't work the same muscle group consecutively. I used to spend 2 hours in the gym and have a day break, now it's 30-45 mins. Divide up the exercises, that way you can work harder before fatigue sets in.
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Old 10-19-2008, 04:31 PM
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Old 10-19-2008, 04:43 PM
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^Ok, I'm gonna butt in here and say I don't think that's the best approach. If you're giving advice to a novice, I would recommend against isolating muscle groups so early in his workout. He can't get much of a workout on one muscle group before he fatigues. And then hurting for a week before he works on those muscle groups again would definitely be counter productive.

If he works out his entire body with compound exercises like bench presses, pull ups, and squats at 3 sets of 5 reps each, he can work out those same muscle groups 3 times a week with adequate recovery in between workouts. And doing compound exercises, those that require more muscle groups to be recruited to be used in a coordinated movement, is more functional if you're training for strength to improve yourself at sports or whatever. Also, working out this way will help to induce a neuroendocrine response, which in short is like taking steroids but without the side effects. Studies show that isolation exercises do not induce a neuroendocrine response.

Sure as a beginner, you can do pretty much do anything and you'll see results. But there are better ways to do it if you want to see faster results and make the best use of your time in the gym. I have tried different ways of working out myself and I was a personal trainer. In fact, I still consider myself a novice because I can still increase the weights at every workout (linear progression) and I've been able to do more weight than I ever could when I was breaking up my workouts into doing individual muscle groups. But I'm only still in the novice stage because I've been too busy to work out consistently.

Just my 2 cents.

Last edited by vdog; 10-19-2008 at 05:02 PM.
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Old 10-19-2008, 09:03 PM
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vdog,

What's your routine?
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Old 10-19-2008, 10:37 PM
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Originally Posted by kstud View Post
vdog,

What's your routine?
For the past month, I haven't been doing anything other than learning how to use the Ba Gua broadsword, not much weight training.

When I was weight training, I would work out monday, wednesday, friday. I warm up with dynamic stretches, which combines stretching and warming up. I do 3 sets of 5 for flat bench press and squats, 3 sets of pull ups (as many as I could do), and crunches. I would also do some miscellaneous skilled movements like hand stands or practice a new exercise to get used to the movements with very light weights. I would be out of the gym in less than an hour. I was doing that routine for a while and then when I got more used to the new exercises I practiced, I would use those to alternate with my regular routine, such as press, front squats, powercleans, deadlift, etc.

That's the novice routine where I would add weight to every exercise for every workout. For example, if I could bench press a max of 3 sets of 5 at 160 lb on Monday. Then I would add about 10 pounds to it (to make 170) for Wednesday... then maybe 8 pounds for Friday. Of course you would add less and less until you can't add anymore. You'll have to probably use the collars as weight because they probably weight less than the lightest plates. If you can, maybe buy your own plates in 0.5 lb increments to maximize the phase of linear progression. That's where I stopped when I got too busy to work out...

Anyway, the next step would be weekly periodization where a week would look something like medium, heavy, light on monday, wednesday, friday, respectively. Basically you would play with and change the % of your 1 rep max to do the number of reps for your goal range. You can also start adding more days/week to your workout.

IMO, most people don't need to do isolation exercises because it's not as functional as compound, multi-joint exercises. And you should only start doing it when you get to more advanced levels of training. Most people break up their workouts into back/flexors, chest/triceps, legs because that's what they see other people doing. But then you'd end up only working out each muscle group like 1 or 2 times a week max. If you work out each muscle group more often and stress your muscles just enough to allow adequate recovery, you'll be able to prolong the phase of linear progression so you'll be able to do more weight until you plateau.

Oh man this is turning into an essay... if you don't want to think about it, just get yourself a good trainer or if you're interested, just read Practical Programming for Strength Training by Mark Rippetoe. I know there are a lot of workout books out there but this one makes sense of the science behind it in easy to understand terms so you can actually use what you learn from it. Oh also check out Welcome to CrossFit: Forging Elite Fitness and try out some of their "workout-of-the-day"
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Old 10-20-2008, 08:25 AM
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Originally Posted by vdog View Post
For the past month, I haven't been doing anything other than learning how to use the Ba Gua broadsword, not much weight training.

When I was weight training, I would work out monday, wednesday, friday. I warm up with dynamic stretches, which combines stretching and warming up. I do 3 sets of 5 for flat bench press and squats, 3 sets of pull ups (as many as I could do), and crunches. I would also do some miscellaneous skilled movements like hand stands or practice a new exercise to get used to the movements with very light weights. I would be out of the gym in less than an hour. I was doing that routine for a while and then when I got more used to the new exercises I practiced, I would use those to alternate with my regular routine, such as press, front squats, powercleans, deadlift, etc.

That's the novice routine where I would add weight to every exercise for every workout. For example, if I could bench press a max of 3 sets of 5 at 160 lb on Monday. Then I would add about 10 pounds to it (to make 170) for Wednesday... then maybe 8 pounds for Friday. Of course you would add less and less until you can't add anymore. You'll have to probably use the collars as weight because they probably weight less than the lightest plates. If you can, maybe buy your own plates in 0.5 lb increments to maximize the phase of linear progression. That's where I stopped when I got too busy to work out...

Anyway, the next step would be weekly periodization where a week would look something like medium, heavy, light on monday, wednesday, friday, respectively. Basically you would play with and change the % of your 1 rep max to do the number of reps for your goal range. You can also start adding more days/week to your workout.

IMO, most people don't need to do isolation exercises because it's not as functional as compound, multi-joint exercises. And you should only start doing it when you get to more advanced levels of training. Most people break up their workouts into back/flexors, chest/triceps, legs because that's what they see other people doing. But then you'd end up only working out each muscle group like 1 or 2 times a week max. If you work out each muscle group more often and stress your muscles just enough to allow adequate recovery, you'll be able to prolong the phase of linear progression so you'll be able to do more weight until you plateau.

Oh man this is turning into an essay... if you don't want to think about it, just get yourself a good trainer or if you're interested, just read Practical Programming for Strength Training by Mark Rippetoe. I know there are a lot of workout books out there but this one makes sense of the science behind it in easy to understand terms so you can actually use what you learn from it. Oh also check out Welcome to CrossFit: Forging Elite Fitness and try out some of their "workout-of-the-day"
Haha are you my male twin or something?

That is pretty much how i do my workouts...but at the moment i do go 6 days a week (attempting to get into competition shape). I never do biceps curls or any of the "regular" bodybuilding weight type training. I switch up my workouts each day but i will usually focus on upper body/lower body. This week my routine is:

1)Lower body
- Deadlifts (one of the most important exercises you will need...i try and do variations of Romanian, stiff leg, sumo and snatch grip)
- Front squats
- pull throughs
- Plies with 55lbs dumbell
- Walking lunges
- Pull ups (as many as i can do)
- Push ups (variations)
- Leg press

2)Upper body:
- Pull ups (again as many as i can do)
- Push ups (variations)
- Variations for bench presses (barbell and dumbell)
- Sometimes i will add in a few of the free weight machines

Lather rinse repeat...I lift as heavy as i can and i will try to aim for 3 sets of 5 reps (or more if i can). With my deadlifts i will usually see how much i can do with as much weight as i can put on.

When i first started weightlifting i was doing the regular bodybuilding routine and wasn't seeing much in the way of results. Now that i have started to do this sort of routine I have seen my body do a total 180. But you also have to remember that diet is also important and so is cardio (i do interval training in the AM before breakfast).

I usually take Thursdays off because i have Iaido/Kendo class and i try not to work myself too hard on Wednesdays because trying to use your bokto or shanai when your arms are sore or going through any of the iaido katas when your legs are killing you really suck!! I may start taking Akido on wednesdays so that will be another day where i will probably avoid the weight training.

Saturdays and or Sundays are my heavy days...I usually go and do my strongman training those days (car pulls, farmers walks, heavy deadlifts, axle presses, clean and jerks/snatches). Some of the gyms i go to have kettlebells and i try to incorporate those into my routine if i can. I ahve also been thinking of investing in a set of my own just so i can get a good quick workout at home in the garage.

Also remember that FORM is one of the most important things you will ever need. You MUST ensure that you have proper form when you are using free weights in order to minimize the risk of injury.
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Old 10-20-2008, 12:34 PM
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Originally Posted by Linds View Post
Haha are you my male twin or something?

That is pretty much how i do my workouts...but at the moment i do go 6 days a week (attempting to get into competition shape). I never do biceps curls or any of the "regular" bodybuilding weight type training. I switch up my workouts each day but i will usually focus on upper body/lower body. This week my routine is:

1)Lower body
- Deadlifts (one of the most important exercises you will need...i try and do variations of Romanian, stiff leg, sumo and snatch grip)
- Front squats
- pull throughs
- Plies with 55lbs dumbell
- Walking lunges
- Pull ups (as many as i can do)
- Push ups (variations)
- Leg press

2)Upper body:
- Pull ups (again as many as i can do)
- Push ups (variations)
- Variations for bench presses (barbell and dumbell)
- Sometimes i will add in a few of the free weight machines

Lather rinse repeat...I lift as heavy as i can and i will try to aim for 3 sets of 5 reps (or more if i can). With my deadlifts i will usually see how much i can do with as much weight as i can put on.

When i first started weightlifting i was doing the regular bodybuilding routine and wasn't seeing much in the way of results. Now that i have started to do this sort of routine I have seen my body do a total 180. But you also have to remember that diet is also important and so is cardio (i do interval training in the AM before breakfast).

I usually take Thursdays off because i have Iaido/Kendo class and i try not to work myself too hard on Wednesdays because trying to use your bokto or shanai when your arms are sore or going through any of the iaido katas when your legs are killing you really suck!! I may start taking Akido on wednesdays so that will be another day where i will probably avoid the weight training.

Saturdays and or Sundays are my heavy days...I usually go and do my strongman training those days (car pulls, farmers walks, heavy deadlifts, axle presses, clean and jerks/snatches). Some of the gyms i go to have kettlebells and i try to incorporate those into my routine if i can. I ahve also been thinking of investing in a set of my own just so i can get a good quick workout at home in the garage.

Also remember that FORM is one of the most important things you will ever need. You MUST ensure that you have proper form when you are using free weights in order to minimize the risk of injury.
HAHA! That's awesome! I admire you for being to stick to it and getting so far with it. When I get around to it, I still need to learn some of the exercises you're already doing.

I'm always on and off. I can be consistent for a few months but stop abruptly because I'll be really busy with something else. Sleep is the major issue for me and when I don't get enough of it, I have less energy, don't recover fast enough, and lose the motivation to work out. I don't do much cardio, but I try not to rest too much in between exercises just so I can keep my heart rate up. I was at 6.5% body fat only after 2 weeks of starting my regular routine; I'm already very lean when I don't work out. I know diet is also very important, and to have more energy throughout the day, I would change it to eat more vegetables and cut down on other carbs when I learn to cook for myself, but right now it's up to whatever my mom puts on the table .

I'm really a martial artist first and a weight lifter second so I plan to focus more on exercises that develop explosive power. Also I enjoy learning new movement patterns/skills - I've dabbed at gymnastics tumbling, rock climbing, swimming, tai chi, salsa dancing, yoga... Right now I'm learning the Chinese broadsword forms but eventually when the other people in the class catch up to me, we will start learning principles, applications and sparring. Eventually though, I want to master Wing Chun (my teacher's lineage is Hung Fa Yi) and teach it as a second career.

I'm curious though why you chose Iaido/Kendo and Aikido. Also how did you learn to work out - a trainer, books, or were you a trainer? And how long have you been doing it? PM me if you want.

Sorry to the OP for hijacking your thread. I hope our responses are helpful to you .
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Old 10-20-2008, 04:07 PM
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vdog: Sent you a PM but wanted to answer some other questions on this thread

That is really great that you can get that lean after only 2 weeks of training! I wish it was that easy for me but i guess for women and some men getting lean can be pretty tough. For me the key has really been my diet. I had to cut out those sugars, gluten, dairy and even fruits that were high in fructose. I am working my way down with the body fat percentage and maybe one day i hope to do a figure competition. I am just not sure if i will ever be emotionally ready for something like that. I don't know if i will be able to handle someone judging me based on how my body looks...i kind of feel like i get enough of that on a daily basis already.

I have thought about doing strongman/powerlifting competitions because with those everything is based on your ability and your actions. Plus i hope to get to the point one day where i can start doing kendo competitions and possibly iaido competitions.

I am kind of all over the place in regards to my workout and fitness interests but they actually go hand in hand. I learned how to focus on aiming for a goal other then an aesthetic one. When it comes to my weight training i started to focus on how much weight i could life and challenging myself in the physical ability arena...the good body however comes along with it. Kendo and Iaido have taught me the patience. Rome wasn't built in a day (and neither was tokyo!) so for all endeavors that are worthwhile including my weight training patience and consistency is the key.
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Old 10-20-2008, 08:08 PM
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Vince, I don't remember ever mentioning my level of workout ability? I just joined THIS gym, but I had been working out at a different one for two years previously.

Also brody, maybe some people can't fit working out every day into their schedule, but I get up at 6 am workout, shower and get ready at the gym, and have the afternoons free. While I can realistically sustain this as a part of my daily routine, I realize not allowing for at least one day of rest is counterproductive.

Anyway, I dropped a day after reading everyones replies and have been doing a 3 day split twice a week with a day of rest on tuesday:

Wednesday - Back & Biceps
T-bar rows
Close-grip lat pulldowns
Barbell curls
One arm dumbbell rows
Herc curls

Thursday - Chest & Triceps
Flat bench press
Incline dumbbell BP
Cable pressdown
Dumbbell flies
Seated dips


Friday - Legs & Shoulders
Barbell squats
Lateral raises
Dumbbell lunges
Stiff legged deadlifts
Shrugs
Calf raises

Saturday - same as Mon
Sunday - same as Tues
Monday - same as Wed
Tues - rest

Last edited by Paraflam; 10-20-2008 at 08:20 PM.
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