You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
2016 Log
- Thread starter Jester
- Start date
Max lower and chin-up day
112.4 the cut starts Friday now that in-laws have flown back and dinner calories will tighten up. I’m aiming for about 5kg in 8 weeks before a three week holiday. Feeling bloaty and a bit fiber heavy.
5min wake-up walk
PSOAS raises; 1 x15-green shorty power band
DL to max, || stance toes out; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 260, 270@9. Broke 280 but didn’t try to grind. Everything today was feeling like slow motion and I couldn’t get the slack out at all. See how it goes next week.
I suspect I need the extra recovery from doing seated deads on Thursday’s. My mid back was just wrecked on Friday and Saturday.
I also need to be more disciplined and maintain the 230 and 250 singles given the time after waking up that I’m training at.
Chin-ups, clustered single sets, reset reps; 1 x5-bw, bw+15kgs. 4 x5-bw+30kgs@9, @9.5, @10, @10.
SG axle hypers, #6 50deg, continuous; 4 x10-90.
Belt squats; 4 x10-150.
Giant set.
Daily walks
Nil, work scheduling. Maximises standing desk time.
112.4 the cut starts Friday now that in-laws have flown back and dinner calories will tighten up. I’m aiming for about 5kg in 8 weeks before a three week holiday. Feeling bloaty and a bit fiber heavy.
5min wake-up walk
PSOAS raises; 1 x15-green shorty power band
DL to max, || stance toes out; 1 x5-70, 120. 1 x1-170, 200, 220 hook, 240, 260, 270@9. Broke 280 but didn’t try to grind. Everything today was feeling like slow motion and I couldn’t get the slack out at all. See how it goes next week.
I suspect I need the extra recovery from doing seated deads on Thursday’s. My mid back was just wrecked on Friday and Saturday.
I also need to be more disciplined and maintain the 230 and 250 singles given the time after waking up that I’m training at.
Chin-ups, clustered single sets, reset reps; 1 x5-bw, bw+15kgs. 4 x5-bw+30kgs@9, @9.5, @10, @10.
SG axle hypers, #6 50deg, continuous; 4 x10-90.
Belt squats; 4 x10-150.
Giant set.
Daily walks
Nil, work scheduling. Maximises standing desk time.
Last edited:
Max effort upper day
110.8
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Right shoulder was a bit twitchy over the weekend and started feeling that way after 130 so I left it at 135. It was the best rep of them and 140 was likely there. Could’ve paced things more quickly.
Seal rows, reset reps; 1 x10-70. 5 x5-100.
Supersetted.
Bench, pinkies on rings, power reps; 4 x3-110.
Deadlift rows, V stance; 4 x4-125. Possibly better as snatch grip, but felt good to do them again.
Supersetted.
Upright rows; 4 x10-55.
Standing buffalo skullcrushers; 4 x15-22.5
Supersetted.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
2 x30min
110.8
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Right shoulder was a bit twitchy over the weekend and started feeling that way after 130 so I left it at 135. It was the best rep of them and 140 was likely there. Could’ve paced things more quickly.
Seal rows, reset reps; 1 x10-70. 5 x5-100.
Supersetted.
Bench, pinkies on rings, power reps; 4 x3-110.
Deadlift rows, V stance; 4 x4-125. Possibly better as snatch grip, but felt good to do them again.
Supersetted.
Upright rows; 4 x10-55.
Standing buffalo skullcrushers; 4 x15-22.5
Supersetted.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
2 x30min
Last edited:
Max effort lower and heavy chins
110.3 a decent place to start cutting from. Looking to reach a rested (ish) 105-106 before family holiday at the end of March.
10min walk
Psoas band raises; 1 x15-green shorty power band
Standing jumps; 1 x5-bw
DL to max, medium V-stance; 1 x5-70. 1 x1-120, 170 hook, 200, 220, 230, 240, 250, 260, 270@9.5. I tried different stances a bit. 270 was with a legit frog-stance and moved ok but 260 I was too low in the hips, belt too low and back too flat. It was a shit rep that had an impact. Got to remember to keep looking down.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 x3-bw+35kgs@9 @10. 2 x5-bw+30kg@9.5, 10.
SG axle hypers, #7 50deg; 4 x10-90. #7 let me get better ROM and feels ok for positioning.
Belt squat; 4 x10-150. Adding a motion-pause at the bottom rather than adding weight for now.
Giant set.
Deficit DL, 6-mats, beltless; 2 x3-170. I feel like my leg drive isn’t quite as good as it was a few months back when I had more deficit work.
Daily walks
1 x30min
110.3 a decent place to start cutting from. Looking to reach a rested (ish) 105-106 before family holiday at the end of March.
10min walk
Psoas band raises; 1 x15-green shorty power band
Standing jumps; 1 x5-bw
DL to max, medium V-stance; 1 x5-70. 1 x1-120, 170 hook, 200, 220, 230, 240, 250, 260, 270@9.5. I tried different stances a bit. 270 was with a legit frog-stance and moved ok but 260 I was too low in the hips, belt too low and back too flat. It was a shit rep that had an impact. Got to remember to keep looking down.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 x3-bw+35kgs@9 @10. 2 x5-bw+30kg@9.5, 10.
SG axle hypers, #7 50deg; 4 x10-90. #7 let me get better ROM and feels ok for positioning.
Belt squat; 4 x10-150. Adding a motion-pause at the bottom rather than adding weight for now.
Giant set.
Deficit DL, 6-mats, beltless; 2 x3-170. I feel like my leg drive isn’t quite as good as it was a few months back when I had more deficit work.
Daily walks
1 x30min
Last edited:
Max effort upper day
110.2
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130,
Seal rows, reset reps; 1 x10-70. 4 x5-100.
Supersetted.
High-touch bench, index on rings; 3 x4-100.
Deadlift rows, || stance, versa’s; 3 x5-120. Will build these into 10-12 range pretty quickly. Today is about finding the positioning that I want.
Supersetted.
Upright rows; 2 x10-70.
Overhead buffalo triceps; 2 x27-15.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
Nil
110.2
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130,
Seal rows, reset reps; 1 x10-70. 4 x5-100.
Supersetted.
High-touch bench, index on rings; 3 x4-100.
Deadlift rows, || stance, versa’s; 3 x5-120. Will build these into 10-12 range pretty quickly. Today is about finding the positioning that I want.
Supersetted.
Upright rows; 2 x10-70.
Overhead buffalo triceps; 2 x27-15.
Sit-ups, 6-mats, plate behind head; 2 x10-bw+15.
Daily walks
Nil
Last edited:
Lower and chins volume day
110.6
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x5-70, 70+purple shb. 4 x3-120+purple shb. Grip was a bit slippery on each third rep. Will need to chalk up next time. Clustered singles might be better and faster.
Seated DLs, box+12 mats; 3 x10-220.
Buffalo widowmaker pin-squats, ATG, oly shoes, beltless; 1 x20-72.
SLDL, beltless; 3 x8-170.
Chin-ups; 3 x9-bw.
Belt squats, oly shoes; 3 x15-125.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups; 3 x9-bw.
Supersetted.
Daily walks
Nil, work schedule
110.6
10min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x5-70, 70+purple shb. 4 x3-120+purple shb. Grip was a bit slippery on each third rep. Will need to chalk up next time. Clustered singles might be better and faster.
Seated DLs, box+12 mats; 3 x10-220.
Buffalo widowmaker pin-squats, ATG, oly shoes, beltless; 1 x20-72.
SLDL, beltless; 3 x8-170.
Chin-ups; 3 x9-bw.
Belt squats, oly shoes; 3 x15-125.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups; 3 x9-bw.
Supersetted.
Daily walks
Nil, work schedule
Last edited:
Volume upper
110.8 lots of carbs yesterday but feeling trimmer generally.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x6-107.5. Getting more honest with the pauses.
Super WG pull-ups; 4 x9-bw.
Supersetted.
High-touch bench, index on rings; 3 x10-85.
Seal rows; 3 x9-90.
Supersetted.
Upright rows; 3 x10-70
Buffalo BTN, thumbs to smooth; 3 x12-27.
Sit-ups, plate behind head; 3 x10-bw+15kgs.
Giant set.
DB curls; 2 x15-DB+15kgs.
Overhead band extensions; 2 x20-purple band.
Neck extensions; 2 x25-25kgs.
Giant set.
Daily walks
1 x30min
1 x15min
110.8 lots of carbs yesterday but feeling trimmer generally.
10min wake-up walk
Bench, index on rings; 1 x10-70. 3 x6-107.5. Getting more honest with the pauses.
Super WG pull-ups; 4 x9-bw.
Supersetted.
High-touch bench, index on rings; 3 x10-85.
Seal rows; 3 x9-90.
Supersetted.
Upright rows; 3 x10-70
Buffalo BTN, thumbs to smooth; 3 x12-27.
Sit-ups, plate behind head; 3 x10-bw+15kgs.
Giant set.
DB curls; 2 x15-DB+15kgs.
Overhead band extensions; 2 x20-purple band.
Neck extensions; 2 x25-25kgs.
Giant set.
Daily walks
1 x30min
1 x15min
Last edited:
Max effort lower and chins
110.3
10min wake-up walk
Psoas band raises; 1 x15-green shorty band
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 230, 240, 250, 260, 270, 270. Tried for a few more but lost my tightness on the break. More practice needed.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 x3-bw+35kgs@9.5, 9.5.
Buffalo SQ; 1 x5-72. 3 x5-122.
Weighted chin-ups, clustered singles sets, reset reps; 1 x3-bw+35kgs@10. 1 x5-bw+30kgs@10.
Axle hypers, #8 50deg; 2 x10-90. This weight was much better. Felt a greater lower back pump.
Supersetted.
Daily walks
Nil due to weather
110.3
10min wake-up walk
Psoas band raises; 1 x15-green shorty band
DL to max; 1 x5-70, 120. 1 x1-170, 200, 220, 230, 240, 250, 260, 270, 270. Tried for a few more but lost my tightness on the break. More practice needed.
Weighted chin-ups, clustered singles sets, reset reps; 1 x5-bw, bw+15kgs. 2 x3-bw+35kgs@9.5, 9.5.
Buffalo SQ; 1 x5-72. 3 x5-122.
Weighted chin-ups, clustered singles sets, reset reps; 1 x3-bw+35kgs@10. 1 x5-bw+30kgs@10.
Axle hypers, #8 50deg; 2 x10-90. This weight was much better. Felt a greater lower back pump.
Supersetted.
Daily walks
Nil due to weather
Last edited:
Max effort upper day
109.9 my right shoulder capsule has been feeling inflamed since the BTN presses - won’t be doing those again. Oddly feeling no DOMS from yesterday. I need to work through it a bit faster and make sure I can do nordics and step ups at the end to keep the legs getting exposed properly. Maybe some back off deadlift sets aren’t so bad either.
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Took the 135 as far down as the shoulder permitted, about an inch high but a solid and stable rep within that ROM.
Seal rows, reset reps; 1 x10-70. 5 x6-100.
Supersetted.
High-touch bench, index on rings; 3 x5-100.
Super WG pull-ups; 3 x5-bw+10kgs.
Supersetted.
Upright rows; 2 x10-70. Felt something pop into place so I left it at two sets.
Overhead extensions; 2 x20-purple band.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Axle hypers, #8 50deg, lower back emphasis; 3 x10-90.
Daily walks
Nil due to weather
109.9 my right shoulder capsule has been feeling inflamed since the BTN presses - won’t be doing those again. Oddly feeling no DOMS from yesterday. I need to work through it a bit faster and make sure I can do nordics and step ups at the end to keep the legs getting exposed properly. Maybe some back off deadlift sets aren’t so bad either.
10min wake-up walk
Bench to max, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135@9. Took the 135 as far down as the shoulder permitted, about an inch high but a solid and stable rep within that ROM.
Seal rows, reset reps; 1 x10-70. 5 x6-100.
Supersetted.
High-touch bench, index on rings; 3 x5-100.
Super WG pull-ups; 3 x5-bw+10kgs.
Supersetted.
Upright rows; 2 x10-70. Felt something pop into place so I left it at two sets.
Overhead extensions; 2 x20-purple band.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Axle hypers, #8 50deg, lower back emphasis; 3 x10-90.
Daily walks
Nil due to weather
Last edited:
Lower and chins volume day
110.5
10min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DLs, || stance; 1 x5-70, 120, 170. 2 x1, 4 x2-220.
Seated DL, box+12 mats; 3 x8-230.
Buffalo widowmaker pin SQ, oly shoes; 1 x20-77.
SLDL, beltless; 3 x8-170.
Chin ups; 2 x7-bw+5kg.
Belt squats, oly shoes, paused; 2 x10-100. Hands free, felt good. Build capacity and more sets before load, being mindful of the left knee.
Supersetted.
Chin ups; 3 x10-bw.
Nordics assisted: 3 x10-bw+greens band.
Supersetted.
Daily walks
1 x30min
110.5
10min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DLs, || stance; 1 x5-70, 120, 170. 2 x1, 4 x2-220.
Seated DL, box+12 mats; 3 x8-230.
Buffalo widowmaker pin SQ, oly shoes; 1 x20-77.
SLDL, beltless; 3 x8-170.
Chin ups; 2 x7-bw+5kg.
Belt squats, oly shoes, paused; 2 x10-100. Hands free, felt good. Build capacity and more sets before load, being mindful of the left knee.
Supersetted.
Chin ups; 3 x10-bw.
Nordics assisted: 3 x10-bw+greens band.
Supersetted.
Daily walks
1 x30min
Last edited:
Volume upper day
110.9 some sodium bloat going on atm. Overslept by 15min so a late start.
5min wake-up walk
Bench, index on rings, paused; 1 x-10-70. 5 x5-105.
DL rows; 1 x10-70. 5 x5-120.
Supersetted.
Will pick up the pace and go for a lot more sets with an on-time start.
Larsen press, pinkies on rings; 2 x10-80.
WG Turtle shell rows; 2 x10-70.
Supersetted.
Buffalo OHP, pinkies on knurl; 3 x9-52.
WG pull-ups; 3 x9-bw.
Supersetted.
Upright rows; 2 x10-70.
CG Deficit push-ups; 2 x12-bw.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Pull-ups, short breaks; 6 x8-bw. A long way to go back to former glory but it’s a start.
Daily walks
1 x15min
1 x30min
110.9 some sodium bloat going on atm. Overslept by 15min so a late start.
5min wake-up walk
Bench, index on rings, paused; 1 x-10-70. 5 x5-105.
DL rows; 1 x10-70. 5 x5-120.
Supersetted.
Will pick up the pace and go for a lot more sets with an on-time start.
Larsen press, pinkies on rings; 2 x10-80.
WG Turtle shell rows; 2 x10-70.
Supersetted.
Buffalo OHP, pinkies on knurl; 3 x9-52.
WG pull-ups; 3 x9-bw.
Supersetted.
Upright rows; 2 x10-70.
CG Deficit push-ups; 2 x12-bw.
Sit-ups, plate behind head; 2 x10-bw+15kgs.
Giant set.
Pull-ups, short breaks; 6 x8-bw. A long way to go back to former glory but it’s a start.
Daily walks
1 x15min
1 x30min
Last edited:
Lower and chins max effort day
Skipped weigh in. Lots of fodmap stuff to pass out from yesterday.
5min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DL to max, || stance: 1 x5-70, 120. 1 x1-170, 200, 220, 250, 260. V-stance; 1 x1-270@8.5.
V- stance, beltless; 1 x3-220. These were good, really good.
I did all of the V-stance as bottom-up and it worked great. Going to give it some more run-time, and it probably has the most tie-in with bands given the acceleration demands.
Buffalo SQ to heavy set of 5; 1 x5-72, 122, 132, 142@7.5.
Weighted chin-ups, reset reps; 1 x5-bw, bw+15kg. 3 x3-bw+35kg@9, @10, @9.5
Axle hypers, #8 50deg; 3 x10-90.
SSB step ups, box no mats; 3 x10-bw+20kg held.
Giant set.
Nordics assisted; 2 x10-bw+green band.
WG chin-ups; 2 x10-bw.
Supersetted.
Great session. Going to go back to the bottom down stance, far more error margin and less injury risk.
Daily walks
2 x15min
Skipped weigh in. Lots of fodmap stuff to pass out from yesterday.
5min wake-up walk
Psoas band raises; 1 x15-green shorty power band
DL to max, || stance: 1 x5-70, 120. 1 x1-170, 200, 220, 250, 260. V-stance; 1 x1-270@8.5.
V- stance, beltless; 1 x3-220. These were good, really good.
I did all of the V-stance as bottom-up and it worked great. Going to give it some more run-time, and it probably has the most tie-in with bands given the acceleration demands.
Buffalo SQ to heavy set of 5; 1 x5-72, 122, 132, 142@7.5.
Weighted chin-ups, reset reps; 1 x5-bw, bw+15kg. 3 x3-bw+35kg@9, @10, @9.5
Axle hypers, #8 50deg; 3 x10-90.
SSB step ups, box no mats; 3 x10-bw+20kg held.
Giant set.
Nordics assisted; 2 x10-bw+green band.
WG chin-ups; 2 x10-bw.
Supersetted.
Great session. Going to go back to the bottom down stance, far more error margin and less injury risk.
Daily walks
2 x15min
Last edited:
Max effort upper day
111.1 higher than I’d like and noticing the sodium fluff in the mirror from the weekend.
10min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. The 135 was shit. I opened up the chest too much, couldn’t touch confidently and ground it up.
Back offs; 2 x5-110. Making sure to pause into chest.
Seal rows, pinkies on rings, reset reps; 1 x10-70. 5 x5-100.
Back offs; 2 x10-90.
Supersetted.
CG deficit push-ups; 2 x12-bw.
WG inverted rows, box+6mats, versa’s; 2 x15-bw.
Sit-ups, plate in front of head; 2 x10-bw+25kg.
Giant set.
Standing band crunches, short intervals; 4 x10-purple band, tight.
Paced myself for performance this morning and largely got there. Sit-ups were intended to have more crunch to them but felt shit so I will leave them as hip flexor focused and do the banded work for crunch. Time to make the band stronger though.
Daily walks
2 x15min
111.1 higher than I’d like and noticing the sodium fluff in the mirror from the weekend.
10min wake-up walk
Bench, index on rings; 1 x10-70. 1 x3-100. 1 x1-120, 125, 130, 135. The 135 was shit. I opened up the chest too much, couldn’t touch confidently and ground it up.
Back offs; 2 x5-110. Making sure to pause into chest.
Seal rows, pinkies on rings, reset reps; 1 x10-70. 5 x5-100.
Back offs; 2 x10-90.
Supersetted.
CG deficit push-ups; 2 x12-bw.
WG inverted rows, box+6mats, versa’s; 2 x15-bw.
Sit-ups, plate in front of head; 2 x10-bw+25kg.
Giant set.
Standing band crunches, short intervals; 4 x10-purple band, tight.
Paced myself for performance this morning and largely got there. Sit-ups were intended to have more crunch to them but felt shit so I will leave them as hip flexor focused and do the banded work for crunch. Time to make the band stronger though.
Daily walks
2 x15min
Last edited:
Lower and chin-ups volume day
109.6
5min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x10-70. 3 x1-70+black shorty band. 4 x10-70+purple shorty band. Room to load a bit heavier.
Seated DL, box+12 mats; 3 x8-230.
Widowmaker pin squats, buffalo; 1 x13-82. Wearing a singlet due to heat and the bar was slipping and sliding a lot. Build the reps back up next week.
SG RDLs; 3 x8-150.
Standing banded ab crunches; 3 x15-purple band.
Supersetted.
Belt squats, paused, no hands; 2 x12-115.
Chin-ups, feet touch reset reps; 2 x10-bw+10kgs.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups, feet touch reset reps; 3 x8-bw+10kgs.
Supersetted.
Daily walks
Nil due to weather
109.6
5min wake-up walk
Psoas raises; 1 x15-green shorty power band
DL w/bands; 1 x10-70. 3 x1-70+black shorty band. 4 x10-70+purple shorty band. Room to load a bit heavier.
Seated DL, box+12 mats; 3 x8-230.
Widowmaker pin squats, buffalo; 1 x13-82. Wearing a singlet due to heat and the bar was slipping and sliding a lot. Build the reps back up next week.
SG RDLs; 3 x8-150.
Standing banded ab crunches; 3 x15-purple band.
Supersetted.
Belt squats, paused, no hands; 2 x12-115.
Chin-ups, feet touch reset reps; 2 x10-bw+10kgs.
Supersetted.
Nordics assisted; 3 x12-bw+green band.
Chin-ups, feet touch reset reps; 3 x8-bw+10kgs.
Supersetted.
Daily walks
Nil due to weather
Last edited:
Volume upper day
110.0 slightly overslept and a late start. Feeling incredible fatigue from the heat wave and also yesterday’s session, albeit not DOMS.
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x7-105. 2 x9-100.
Pull-ups; 2 x15, 2 x12-bw.
Sit-ups, plate behind head; 1 x20-bw. 3 x20-bw+10kgs.
Giant set.
CG bench; 2 x12-70.
Seal rows; 2 x10-80.
WG upright rows, pinkies on rings; 2 x10-70.
Supersetted.
DB curls; 3 x10-DB+15kgs.
Buffalo raises; 3 x15-22kgs.
Overhead band extensions; 3 x20-purple band, tight.
Giant set.
Daily walks
1 x30min
Evening GPP
Front squats; 3 x15-40.
110.0 slightly overslept and a late start. Feeling incredible fatigue from the heat wave and also yesterday’s session, albeit not DOMS.
5min wake-up walk
Bench, index on rings; 1 x10-70. 1 x7-105. 2 x9-100.
Pull-ups; 2 x15, 2 x12-bw.
Sit-ups, plate behind head; 1 x20-bw. 3 x20-bw+10kgs.
Giant set.
CG bench; 2 x12-70.
Seal rows; 2 x10-80.
WG upright rows, pinkies on rings; 2 x10-70.
Supersetted.
DB curls; 3 x10-DB+15kgs.
Buffalo raises; 3 x15-22kgs.
Overhead band extensions; 3 x20-purple band, tight.
Giant set.
Daily walks
1 x30min
Evening GPP
Front squats; 3 x15-40.
Last edited: