Dirty gets back to basics - Cop an eyefull, pg254

dirtyvest

Dips: Bodyweight + 40kg for 8, 8, 10 w/60 secs rest..... went up 5kg (got fed up using 2x15 and a 5 LOL) by the last set I realised I was pissing it so banged out a couple extra to make them worthwhile

Would a 20 and a 15 be a bit too obvious????

My dips session today was the same as yours. BW + 40kg. Well, the weight was the same, the reps weren't!!

Looks like it's all going well DV

LOL.... a 20 and a 15 - no way. It's uneven and simply cannot be tollerated.

I'm not one for OCDs etc but I'm a stickler in the gym for perfectly even loading/balancing I'm afraid.

Today was a good day tho. My shoulders seem to be really filling out (I've always been somewhat gifted there but it only serves to make my chest look even worse LOL)

Limits, like fear, are often just an illusion: MJ 12/9/09
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I thought you were only on-line when you were at work? Or are you at work now?

So I imagine the weights have to go 15-5-15 rather than 15-15-5.

There's pairs of weight plates at my place but not 4 exactly the same of any one weight, so I'm with you on being a stickler for loading the bar. It has to be matching either end. Not just matching in weight, but matching in pairs, and in order.
It just doesn't feel right otherwise!!!

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Correct, 15-5-15 LOL.

Yeah, I work 3-11 mon-thurs (normally out by half 10) with a random day shift tomorrow.


The thing is, it's more than just the weight, there's the aerodynamics to account for also.... no seriously, there is - don't laugh at me

Limits, like fear, are often just an illusion: MJ 12/9/09
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BACK

Chin ups: bodyweight +10kg for 3x6..... felt brave and upped the weight. Good 6s 
Barbell Bent over rows: 57.5 for 3x10 w/60 secs rest..... managed a good 2 extra reps per set this week. Lovely stuff 
Seated V Bar Rows: 87.5 for 10, 10, 10 w/60 secs rest..... and got all 10s here, slight yank on the last set perhaps 

Deadlift: 185 for 3x3..... these came up much easier today even tho my last warm up set felt tight, all ended well.

Alternate Hammer Curls: 17.5s for 12, 20s for 8, 8 w/30secs rest..... someone wanted the 17s and I was feeling generous (as I didn't want to work in) moved on to the 20s and suprised myself with them.

Roller and stretching to finish

Great session today - note I trained at midday rather than the usual early I do on a friday - altho seem to have twinged myself stretching but I don't think it's anything to worry about.

Feeling really good about everything training wise at the moment. Low volume pulling next week.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dirtyvest

Feeling really good about everything training wise at the moment. Low volume pulling next week.

Quick, edit that last bit. That's just got to be tempting fate!!

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

LOL, yeah bound to pop a shoulder or slip a disc next week now

I just seem to have lots of energy, lots of strength and everything feels right when I move it - the groove is there.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

dirtyvest


I just seem to have lots of energy, lots of strength and everything feels right when I move it - the groove is there.

Seems im not the only one that this is happening to lately

To be fair I do have 750mgs of reasons why

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Ah right, i dont have that many reasons

Bit of a topsy turvey few days. My Grand-dad's been ill so I helped out with a bit of 'babysitting' there to give my Mum a break when needed. Zach wasn't 100% today either and I had an osteo appointment (mothing major) for lunchtime, so didn't get o the gym til gone 1 today 0 but all was good:

CHEST

Bench Press: 120 for 3x6 w/90 secs rest..... fcuk it, I had to have 100 on the bar, was fed up pu55yfooting around it. Pretty good 6s in the end tho. 
Incline Press, DBs: 42.5s for 12, 11, 11 w/60 secs rest..... a good few extra reps here, stronger than I thought. 
Decline BB: 90kg for 10, 9, 8 w/60 secs rest..... got fed up with the dip bars not really being wide enough and my wrist being sore. I have never given these a proper go so this should be interesting. I was wobbley as hell but you have to start somewhere.

BICEPS 

EZ Bar Curls: 42.5 for 3x8 w/60 secs rest..... all good 8s (last week the last set did fall short) 
Laying Cable Curls: 42.5 for 3x8 w/60 secs rest..... only just got these. Decided to go a little heavier and put the rest up to 60 secs. See how that goes for a bit

Usual roller and stretching to finish.

Cracking session, despite a weekend of eating pure rubbish (fried rice and noodles, half a belgian chocolate cake, a chorizo and pasta dish, cream cakes - LOL, still holding condition tho ). So what do I weigh now then.... hold on.... 16'1.5 so a couple of lbs up on the week. Apart from the weekend I have snuck a small amount of extra cals in my daily diet and it doesn't look like I need to up the test dosage quite yet - or do I

Limits, like fear, are often just an illusion: MJ 12/9/09
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I tried this 60 second rest thing on some of my exercises yesterday. The 3rd set on each was a major struggle!!! 90 seconds is far better.

On the dips I get sore wrists but since investing in some ATP wrist wraps it's been fine and dandy. Worth considering if you've got a pair?

Nice benching BTW.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

90 is better..... give it time tho as it takes some adjusting but it does get easier. I do 90 on my main compounds/big lifts and 30-60 on the others.

The wrist thing - I have recently done something to knacker my right one in a bit and it's movement is restricted (unless I want pain) so I don't think straps will help ATM. Shall certainly bare the recommendation in mind tho.
 
I always get to 120 when on a course.... the change this time is rather than being at the end (even tho I am 8 weeks in) I'm only a third of the way thru my course so should see a good few extra kgs by the end and hopefully pressing 120+ clean for once in my life LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
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What do you do for work DV? I'd hazard a guess at "not a lot" because you're making more posts than me and I have the valid excuse of being jobless. What's yours!!!!

Good work though. Keeping the Training forums very active for a change.

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

LOL.... I work at a Sports Centre. We're part of a 6th form college and the place runs itself really.

I'm one of a few DOs (Duty Officers/Managers) and I look after the gym (tho public use is generally in the eveninng), but it's a tiny school gym and while we are open to the public we cannot compete with the larger chains (cost wise or services wise) so we go the for quiet apathetic training market which results in 1 or 2 people at a time in the gym content to muddle on thru a mundane routine (not that there's much variety to even offer them TBH).

It is mind numbing and I'd love for more to do BUT we get really well looked after, jobs are secure, good pension scheme, zero stress, I have w/end off etc etc so we all find ourselves a little trapped in a comfort zone here.

3 of us in ATM and anywhere you go the evening will be fairly quiet I guess but.... 2 of us surfing and 1 reading a book while we have the TV on in the background - I get over £10 an hour for this malarchy. Where in this industry do you get close to that without having someone breathing down your neck threatening your job every day

Limits, like fear, are often just an illusion: MJ 12/9/09
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I may edit that later just in case the powers that be know who I am here LOL?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

My old job as Fitness Manager was a bit similar. The gym was attached to a secondary school but although it was on the school site it was still a public facility, just the kids got to use it during the day.
This meant that it was generally pretty quiet most of the time because it was fairly small and not too well equipped.
Certainly doesn't sound as cushy as you've got it though with bloomin' members wanting inductions and shown how to use the kit and the like!!!

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

I get my fair share of inductions etc but we have an LA over the road (same price and with a pool) and within 15mins there's Greens, Next Gen, JJB, YMCA, another Sports Centre with a much bigger gym set up plus a couple of other College/school facilities less than a mile away in a town where people really aren't that into training - the term saturation comes to mind.

Any time you are part of a school you limit your target market as under 18s en mass are a huge put off to most cautious gym users.

But we do have tennis, cricket and you other run of the mill sports centre activities so we have change overs etc (4 mins off my arse every hour LOL) but most of the night runs itself without problems. I do 4 evenings a week and that takes me out of the loop with other runnings as I'm not working when other businesses are open to liaise with - but it does give the others flexibility knowing that I'm always here of a night if they need to piss about and change their shifts, so I don't feel that guilty

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Any time you are part of a school you limit your target market as under 18s en mass are a huge put off to most cautious gym users.

I used to dread the Tuesday afternoon PE sessions. Cue 28 adolescent boys all puffing out their chests trying to outdo each other on every weight machine while any member in the gym gave up hope of trying to have a decent session and just promptly left.
The teacher would tell one group to stop messing about but at the other end of the gym another group would be doing the same thing so he'd spend his time continually bollocking each group.

I just sat in my office with a bemused smile. I wasn't supposed to intervene unless they were damaging the equipment.

With the groups of girls it was the complete opposite. None of them wanted to do any work for fear of ruining their make-up so there would be groups of surly teenagers sulking round each bit of kit while Miss would try and get them enthused about rowing/cycling/squatting/anything!!!

And they weren't even old enough to perve at so useless for me

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

You say you didn't perve 'cos you have to LOL... like I said, we're part of a 6th form college - - I'm 36 tho so it's wrong in more ways than 1

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

One of my DV Low Volume sessions today....

LEGS

Front Squats: 110, 115 and 120 for 3 w/90 secs rest..... so 5kg over normal work weight on the last set but a simple 3 reps 
Leg Presses: 250 for 3x7 w/60 secs rest..... 10kg over weight but for a casual 3x7  
 
Stiff Leg DL: 100, 150, 170, 190 for 3..... worked to about 12kg over normal weight, but again, just for the 1 set of 3. Straight forward stuff 
Pull Thrus: 82.5 for 3x6 w/30 secs rest..... al the same here just cut the reps short. Nice and easy which makes a pleasant change as I'm normally pumped to bursting point by the time I've done these. 

Calf Raises: 162.5 for 3x10 w/30 secs rest..... easy
Seated Calf: 67.5 for 3x7 w/60 secs rest..... peasy

Usual stretching and roller work afterwards.

Nice session. Was feeling a little delicate after seeing the osteo yesterday (more noticable on FSs not at all on SLDL suprisingly) so this reduced volume workout was well timed. All felt good tho.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Nearly had to strike today off. Little un has a nasty cold but seemed to perk up later in the day (as you do with these things) so just squeezed in a quick one before work.... and bare in mind, due to his illness he slept in bed with the Mrs and I had his room and a 4' long matress LOL

DELTS

Standing BB Press: 70 for 3x8 w/90 secs rest..... only just got the lot, but got the lot I did  
Plate Machine Press: 65+ bar for 3x10 w/60 secs rest..... upped by 5kg, went straight for 10s and judging by the last set that was about right 
Wide Grip Upright Row: 40 for 3x12 w/30 secs rest..... just about got the lot here too. Not 100% that these are ready to go up yet tho 

TRIS

Close Grip Bench: 110 for 8, 8, 7..... fianally back at home in the rack. Just got the 8s, last set of 7 was a toughy tho 
Dips: Bodyweight + 40kg for 3x10 w/60 secs rest..... a good 3x10 here, solid sets

Shrugs: 150 for 3x11..... another rep a set up here. Forgot to get some new chalk so had to use sparingly as I've got deads tomorrow and it kept slipping 

Usual roller and stretch to close

A quick but good session today. Still got some spinal discomfort around my shoulder blades which may well cost me anouther £40 osteo trip to sort out annoyingly.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Another Low Volume day today. Was feeling a little tight this morning. And, I think due to my grip going tits up yesterday and shrugging 150 in my fingertips, I have strained my forearm slightly. Had fun on DLs anyway

BACK

Chin ups: bodyweight +10kg for 3x3..... simple enough, only thing was, I didn't hav ethe same mental approach so they were harder than they should have been 
Barbell Bent over rows: 57.5 for 3x6 w/60 secs rest..... easy 6s here 
Seated V Bar Rows: 87.5 for 3x5 w/60 secs rest..... easy stuff, actually had 95kg on the second set 

Deadlift: 1x 170, 180, 190, 200..... felt happy that a single on 200 wasn't overdoing it today, came up fine. DOH. Quite pleased at how well it went actually, about time I had a 200 back on my list

Alternate Hammer Curls: 20s for 3x5 w/30secs rest..... felt my forearm aching on this one.

Roller and stretching to finish.

A nice enough session. Feel a little tight still and the forearm needs some ibu and ice but other than that all is good

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Well done on deadlifting. If you can stiff legged 190x3 then your dam right 200kg pull is easy lol! My best stiff legged is 200x1 and I've pulled 600lbs.

Stonehenge
 
Where the banshees live and they do live well

Cheers..... I'm not 100% after a proper back session (todays was a lighter wrokout) that 200 would be as comfy as it was today but so long as I know it's in the bank it should give me more confidence - which is my faultering point with DLs after years of back probs

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

CHEST

Bench Press: 120 for 3x7 w/90 secs rest..... Pleased to get an extra rep on each set here. 
Incline Press, DBs: 42.5s for 12, 12, 11 w/60 secs rest..... can't remember but I don't think I got 12 on the last 
Decline BB: 90kg for 12, 12, 9 w/60 secs rest..... big rep increase on last week, lost it a bit by the last tho. 

BICEPS 

EZ Bar Curls: 45 for 3x6 w/60 secs rest..... good 6s on a heavier weight 
Laying Cable Curls: 42.5 for 3x8 w/60 secs rest..... no real increase on paper this week, but the sets certainly felt better.

Usual roller and stretching to finish.

Just weighed in at 16'2 so weight still moving in the direction, altho not a huge gain on the week. Still pretty happy with general conditioning too. Good session today, felt strong and, altho I hate to say it, was pumped to oblivion during my session - so for about an hour I looked quite good LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

A day late but I was off yesterday due to my boy being 3. So it was an early a.m. session to free up the rest of my day:

LEGS

Front Squats: 115 for 7, 6, 6 w/90 secs rest..... just an extra rep, hope for more but back was tight so confidence was low 
Leg Presses: 250 for 10, 10, 12 w/60 secs rest..... stayed with th extra 10kg and pissed these. I have noticed my ankle aches over 10 reps so might have to address this   
 
Stiff Leg DL: 180 for 3x6 w/90secs rest..... as 190 was an easy set last week I made my working weight 180, good 6s, back was freeing up nicely by now 
Pull Thrus: 82.5 for 11, 11, 10 w/30 secs rest..... pumped to oblivion by the last set and could not finish it 

Calf Raises: 162.5 for 3x15 w/30 secs rest..... just got them all 
Seated Calf: 60 for ?, ?, ? w/60 secs rest..... weight was down and reps were down (altho I have forgotten what they were) but a complete focus on full ROM and form for once 

Usual roller and stretching to finish.

Better session than I thought as my back is still taking some time to settle down. Felt strong on the SLDLs even if some little old lady on her induction did seem a little distracted by me doing them LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

good session mate!!
stil v impressed wi ur SLDL's.. good goin on the benchin too mate!! 120 for 7's definately movin in the right direction!

  

Bodybuilding Warehouse Board Rep

Bench is moving, I'm just glad I still have a few months left on this course cos normally I start repping 120, start PCT.... then usually get ill and have  a week off. The final result being a return to benching 110 and another year before 120 is doable again LOL.

I'm starting to think, now that I am doing SLDL week in and week out, that PTs after it are too much cos my lower back gets so pumped I can barely move for 5 mins (granted the 30sec rest doesn't help matters) so may switch to seated or laying curls instead (or whatever sh!tty machine they have here at JJB)

Limits, like fear, are often just an illusion: MJ 12/9/09
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yeah good point mate... pull thru's do hammer my lower back when i dpo them too!! especially after heavy SLDL's.. if u have a lying leg curl machine id be inclined to go with that.. not keen on seated ones!

  

Bodybuilding Warehouse Board Rep

Right, have a bit of catching up to do as I was offline yesterday...

DELTS

Standing BB Press: 72.5 for 3x6 w/90 secs rest..... a cheeky little 2.5 extra for solid 6s 
Plate Machine Press: 65+ bar for 12, 12, 10 w/60 secs rest..... good gain on the first 2 sets, struggled on the last tho.
Wide Grip Upright Row: 45 for 3x10 w/30 secs rest..... was maybe a bit eager in upping this, sets were OK. Seemed to aggrevate my strain from last week again. 

TRIS

Close Grip Bench: 110 for 8, 8, 7..... actually went for the last 8 this week and bombed so while the 8, 8 and 7 where easier than last week, no rep gained. Disappointed but had done well on delts
Dips: Bodyweight + 40kg for 11, 11, 10 w/60 secs rest..... managed an extra couple of reps here theankfully

Shrugs: 155 for 3x8..... figured the arm would be better going heavier for less reps, which was better on the strain. Good sets here tho.

Usual roller and stretch to close

A mixed session but a good session in all. Wanted more on my tricep work but after bball and a good delt session there isn't usually much left.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

And now for todays session, for once back feeling OK this morning but the arm strain is sore, so once ibuprofen had been necked

BACK

Chin ups: bodyweight +10kg for 3x6..... no gain here but good sets 
Barbell Bent over rows: 57.5 for 11, 11, 10 w/60 secs rest..... couple of reps up here, arm was getting sore tho so didn't go mad 
Seated V Bar Rows: 87.5 for 11, 11, 10 w/60 secs rest..... these were more painfree, good sets and a couple of extra reps again 

Deadlift: 3x190 w/90 secs rest..... I think my raw DOH 200 was a PB of sorts last week so I felt good doing triples on 190 even tho it was a 5kg jump as a work weight. Good sets but I did know about them 

Parallel grip chins: BW for 10, 8, 8 w/30secs rest..... arm strain was never going to allow hammers today so banged out a few sets of these as a compromise.

Roller and stretching to finish.

A good session today, despite the niggle I felt strong and lifted well.... smashed my smelling salts tho so not sure all the gym bunnies up there will like me much

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

CHEST

Bench Press: 120 for 8, 8, 7 w/90 secs rest..... managed an extra couple, last set was tough tho 
Incline Press, DBs: 45s for 3x9 w/60 secs rest..... went for the heavier weight, 9s were OK, just 
Decline BB: 95kg for 9, 9, 8 w/60 secs rest..... after last week's big rep jump, I went up 5kg here too and did solid sets. Fatigueing by the last tho 

BICEPS 

EZ Bar Curls: 45 for 3x7 w/60 secs rest..... good 7 here, rep per set up, tough last one tho 
Laying Cable Curls: 42.5 for 3x8 w/60 secs rest..... no change here. I'm thinking the weight might be a tad OTT here tho TBH, hence no progress at all

Usual roller and stretching to finish.

All in all a good session with some nice increases, altho I would like to see this 120 bench getting easier than it is. Weighing in at 16'3(.5), Still noticing this annoying sporadic sharp shooting pain thru my back. No set trigger that I can fathom and very random. Forearm strain easing. Got some new salts.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Bench is moving, I'm just glad I still have a few months left on this course cos normally I start repping 120, start PCT.... then usually get ill and have  a week off. The final result being a return to benching 110 and another year before 120 is doable again LOL.

Do you find it's a case of 2 steps forwards, 2 steps back being on cycle then coming off or do you manage to increase weight after PCT from where you were at the end of the previous cycle?

Also when are you going to increase the bench? When you can do 3x8? When you can do 3x10? When it just feels right?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

Yes, LM, in the past I have always gained quickly when on and lost it just as quickly coming off despite being as regimented as you can with my PCT. I have put this down, predominantly, to gaining quickly when on - too quickly, so my body doesn't adapt. Which is why this time round I am doing a much longer course (usually do 8-10 weekers).

Altho, the last run I did was more successful post PCT. Altho I had run HCG thru-out that cycle so clearly that made a difference. (I had also stopped chasing maximum strength and using more intesity time wise in my training). I need to keep o ntop of it tho as I had a week or 2 ill an dthe gym shut earlier this year and I lost 10kg in 2 weeks and have only now got back to 120.

As far as the bench goes... the normal range for my main compounds is 3x6-8 and once the top range is hit for 3x I up the weight. Obviously I play this by ear a bit and if I have stuck at the same numbers for a while I'll just up it anyway or if gains are coming quicky I'll increase the weight sooner than dictated too.

Incidently, I'm sh!t at benching, really sh!t

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Ohh come come now, you're just being modest!!!

So what's your PB for 8 reps on the bench? And 1RM?

"They are quite possibly the most sorry bunch of socially challenged and boarderline mentally ill reprobates to have ever attracted such a like-minded following of keyboard warrior wannabes." Unknown

I have no 1RM, what ever I do next on my low volume week will technically be a PB I reckon  and I would say, by memory, about 130-140.... I know I had a 130 CG bench for reps a while back.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

LEGS

Front Squats: 117.5 for 3x6 w/90 secs rest..... as I'm still carrying a stuff nose I didn't want to up my reps so bit the bullet and upped the weight. Tough going but the 6s were solid I think 
Leg Presses: 260 for 10, 10, 12 w/60 secs rest..... ANOTHER 10kg and still I am pissing this.
 
Stiff Leg DL: 180 for 3x6 w/90secs rest..... stuck with it here as my back was/is feeling tight. Actually bombed the 1st set after 5 as I hadn't chalked up enough and lost my grip 
Seated Hammies: 90 for 3x10 w/60 secs rest..... giving the back a break so dropped PT for these. 90 was the stack and it was easy so may look to single leg them next week 

Calf Raises: 162.5 for 3x15 w/30 secs rest..... just got them all 
Seated Calf: 60 for 12, 12, 11 w/60 secs rest..... this is still tough with the new form and ROM but all good. 

Usual roller and stretching to finish.

All in all another decent session. My head is full of cold altho I don't feel ill as such. This tight back is pissing me off ATM tho, seems to be dragging on.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Heya, just gone through the 14 pages, looking really good. No fluff in the there at all. I think I'll pare my routine down nd exercise or two down. I do the same split pretty much but with 4 main body part exercises and two ancillieries (sp?).

Can I ask why you go for the front squat vs conventional please?

You certainly can ask..... back problems basically. I dropped back squats and DLs a while ago (about 5-6 years ago actually). About 4 months ago I thought I'd try my luck as the issues seemed to have subsided somewhat. DLs seemed to go alright but with only 120 for 3x3, my back was killing me for the whole week after trying to squat again. Fronts have never posed me any problems at all

Limits, like fear, are often just an illusion: MJ 12/9/09
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