So what you really need to do is be sure you use the right compounds as you get closer to show time. The introduction of steroid cycling undermined the age-old adage less is more. Protein synthesis causes androgen receptors to grow larger than normal. This website is using a security service to protect itself from online attacks. steroid cycles I have created a system designed to get you lean, cut, and contest-ready in 12 weeks FLAT! Please enter your username or email address. Get good rest every night - 8 hours minimum. The results are fantastic for many users, but there are certain unfavorable side effects that could cause significant harm in the long run. These stacks can be combined to form a cycle to help you obtain your desired body over time. Energy was good as was mental clarity. Click Here For A Printable Log Of Workout 1 Week 2. Once an athlete gains enough. Your goal will still be to get stronger and faster while working each muscle fiber. But you MUST have single digit body fat for Mast to show through. Bodybuilding.com and Gold's Gym will be the main title sponsors of this National Qualifier. Women's bodybuilding diet example. This is mastered through diet, cardio, and training. I dont like it, never got great results from it, and wouldnt recommend it for no other reason other than it can be dangerous. Public Group. of LBM. Nandrodec 300 mg Pharmaqo Labs $64.00 A steroid cycle for experienced bodybuilders, The positive effects of this steroid cycle, Steroid Cycles: 12 Week Contest Prep Steroid Cycle, Dieta Keto Men: A Sample of a Keto Diet that You Can Do. All Rights Reserved, Difference Between a Contest and Weight Loss Diet, Developed Shoulders for a Polished Physique, Bodybuilding, Fitness, and Success Quotes, Weeks #1 -#2 3 times a week for 20 minutes, Weeks #3 #4 3 times a week for 25 minutes, Weeks #5 #6 4 times a week for 25 minutes, Weeks #7 #8 4 times a week for 30 minutes, Weeks #9 #10 5 times a week for 30 minutes, Weeks #11 #12 5 times a week for 40 minutes. The competition and placings all occur during pre-judging. Enter your email addy and click the "Subscribe" button. Individuals are typically advised to begin their 12 week steroid cycle with a Testosterone Booster, like Oxandrolone or Equipoise. This is mastered through diet, cardio, and training. To get faster results, the first phase of an advanced cycle would frequently consist of multiple unique types of steroids. Russell Wilson The Seattle Seahawks quarterback is one of the best to ever come out of college football, 12 week muscle building program at home. So I entered an over 50 show. When this happens, just lighten your poundage a tad and do perhaps 10-12 reps. Only lighten weights when its necessary. + Cloudflare Ray ID: 7a12a4455cb035f1 matokeo darasa la saba 2013 manyara. I am 44 years old and enjoy competing in the 40-49 Masters and Open Heavyweight categories. Klomen 50 mg Kocak Farma $22.00 Increased lean muscle mass: Anadrol can help you gain general strength, whereas Nolvadex and T3 Cytomel can help you avoid muscle loss when dieting/cutting calories. It can look something like this: This carb-cycling format slowly reduces carbs through the 12 week contest prep cycle. APEX 3,924 kcal Meal Plan Daily Nutrition Goals Menu Selection for Wednesday, Download One Day Sample Nutrition Plan - 1/10/2006 (PDF). I had a much easier time sleeping once I started doing cardio over lunch. Stage weight ~150-52. That doesn't mean you aren't going to want to beat them but it means that you want to beat them and still have the respect you've earned. Blast out my x-reps even if I think I can't- they really hurt. Ive competed in the past. . Advanced users may also choose to perform steroid cycles that include a variety of mixes and stacks in order to profit from pharmacological properties that are unique to certain steroids. It was ridiculous. GP Clomiphene 50 mg Geneza Pharmaceuticals $27.00, Cutting cycle competition, 12 week contest prep cycle Buy anabolic steroids online, https://isonemakcay.com/best-age-to-take-anabolic-steroids-best-steroids-for-older-bodybuilders/. Its all out there for the world to see. Some steroid cycles are designed to bulk up and increase lean muscle mass, while others are designed to cut and tone, and yet others may be designed just for strength. 265 grams of complex carbs (oats, yams and vegetables), 40 grams of fat coming from ground flax seeds, 220 grams of protein coming from chicken, fish, turkey and whey protein, Lifefitness Arm Curl or HS Preacher Curls, Get all my cardio in (I hate this the most!! This pros diet is 14 weeks long and consists of 12 cycles. Otherwise, youll lose a good bit of muscle during the prep process. Test Propionate Testosterone Production: Dianabol can help increase natural testosterone production, whereas HCG can assist prevent testicular atrophy and shut down. Click Here For A Printable Log Of Workout 3: Week 1. Anavar 50 mg Pharmaqo Labs $226.00 I really love these creatine monohydrate pills and am looking forward to adding to my daily intake, 12 week testosterone and winstrol cycle. I'm 6'2" and until I pack on more mass I will compete occasionally for experience and for the fun of competing against myself. Click Here For A Printable Log Of Workout 4: Week 1. It is important to consider what one wants to accomplish with the 12 week steroid cycle because certain steroids are needed for different purposes. If your body fat is higher than 20%, you should prep for 14 weeks or more. Connect your Facebook Account for Sign Up Ziingo Shopping. The action you just performed triggered the security solution. The time, effort and dedication of a life passion is on display. These steroids are typically used in preparation for drug questioning tests, so the individual will not be found guilty once they use Cortisone. This is What You Need To Do! Understanding how the various steroids affect the body is vital in being able to achieve your goals and will directly determine how you structure your PED regimen. The first factor is what the individual wants to accomplish with the steroid cycle. Again, sharp, solid muscle and nothing but. Ill cover how to master each below. Be sure to grab my free gift above so you can start moving toward your goal. Apr 3, 2009. Testosterone Cypionate (Bulking / Cutting / Strength) The human body can produce testosterone, cutting cycle contest prep. This allows you to get the most out of each without crashing and burning. Carb loading, carb cutting, salt loading, diureticsits all been tried before. Powerlifting Injuries This is due mostly to the fact that I lost little to no strength throughout my dieting and contest preparation. Up until now I have handled cycles but has gotten to point were could use advice. Last week I discussed a little about my strategy to get ready for this show. 12 week contest prep diet, cheap price order anabolic steroids online cycle. I will lift 4 times a week with even more intensity as I will get more carbs this week. Then I thought; thats still six places higher than the four million guys who DIDNT enter! 12 week contest prep diet, female bodybuilding competition diet - Buy anabolic steroids online . 12 week contest prep cycle female 12 week contest prep cycle female. And along the way I learned a few things about contest prep. Nothing fancy. I will use a 1-1-1 cadence with no hold at the top, constant time under tension. In a series of patients with severe depression, selegiline and/or a combination of selegiline and fluoxetine were shown to improve symptoms from 1 day to 72 h after initiation of antidepressant treatment.Most popular steroids: Each steroid cycle requires a distinct set of medications and stacks. So, rather than slicing carbs out of your diet you simply manipulate the process and reap the benefit. However, you have to be strict and dedicated to all 3 in order to get the body transformation job done. This happens relatively quickly. Just keep in mind, success isnt a secret cycle. Its best to start a contest prep diet in the 20% or less body fat percentage range. Problem is, there arent too many over 60 competitions. Click to reveal meal plan The ones listed above, however, are only a few of the most essential. Brandon Allen For starters, I used a little different approach this year as to my diet. Sustaviron 250 mg BM Pharmaceuticals $42.00 During bodybuilding contest prep 1:05:40 diet on first steroid cycle. Beginners frequently make the mistake of attempting to jump-start their first cycle with a slew of high-powered drugs that are widely acknowledged to be really effective. I came in 3rd in the Open Heavyweights but was not very pleased with how I peaked. Last cycle was very simple: 100 primo acetate week 1-12 20 Anavar day1-12 Clen 20 mcgs Your email address will not be published. And I can sum that up in two words: Masteron and Primobolan. Be a good sport. Click Here For A Printable Log Of Workout 4: Week 3. display: none !important; 16 weeks out to Show. Click Here For A Printable Log Of Workout 2: Week 1. Competition prep 12 week out. After reading this, I hope that you will be able to apply the principles and theories I used to get yourself a nice trophy to put on the mantle. I've also used every type of fat burner. Entering a Bodybuilding Contest? UK Bodies Welcome 2015 World Anti-Doping Code. You could come in flat. Iran Hormone He said: The best thing you can do is never get out of shape. Humatrope Cartridge 72iu Eli Lilly $465.00 12 week contest prep cycle dutable forum - member profile > profile page. Women's bodybuilding diet example, 12 week contest prep diet - Legal steroids for sale . 6. }. But again people have to make their own decisions. Next show 5 July doing 20 week prep with 12 weeks of chemicals. Winstrol and Anadrol can assist increase muscular density, whereas HCG and T3 Cytomel can help prevent muscle loss while dieting/cutting calories. The easiest way to arrange an advanced cycle is to use short or moderately lengthy cycles, enabling the bodys natural testosterone production to recover between injections (4-6 weeks). It is recommended that those new to the notion of cycling study this article as well as other internet articles before commencing on their first steroid cycle. Toggle navigation. I will lift 4 times a week. And along the way i learned a few things about contest prep. For example, if an individual wishes to build up muscle mass and maintain lean mass, they may not need testosterone boosters such as Clenbuterol and/or clenbuterol. Please enter your username or email address. Pyramid users believe the method gives. But when the cream is stopped for a few days the itch gets worse, so the steroid cream is promptly used again. Theres no real athleticism displayed on stage. Well, theres just isnt anything else in bodybuilding that puts it all on the line like going up against the best of the best. Contest diet 12 weeks out ; meal 1: 6 egg whites; 1 cup oatmeal ; meal 2: 8 oz. Let's go Once its opened, you forfeit your ability to return this product. My food will consist of 3,200 kcals broken down into seven meals utilizing: My high week was great, filled back out and had some great lifts. If the dosage will enable you to keep muscle length or cut you will be doing something completely different and thats not the case with the rest. Depending on how the steroids are used, this can range from relatively small changes to development of extreme masculine traits. But what compounds should you use? By . Get Insider Tips on Fat Loss and Muscle Gain. Create Marketplace wesbite & Start Earning through Admin Commission, United Sates, United Kingdom, Brazil, India, China, Japan, Europe, Spain, France, Australia, and more, Gifts,Jewellery,Clothing,Homes & Living,Music,Entertainment,Weddings,Books,Kids & Baby,Movies,Phone Accessories,Sports & Outdoors, Copyright 2023 Oriingo Lingerie, Men,Women,Baby Fashion. carbohydrates at 300 grams a day from potatoes, rice and oatmeal offer a low glycemic index and just enough value for muscles to stay full and Passion flower with clenbuterol The most commonly used preparations are Trenbolone HCL, which is the inactive derivative; Trenbolone P and, less frequently, Trenbolone XT, which are the active derivatives, 12 week sustanon 250 cycle. Thinking of carbing up to fill out? For the most part, sarms are taken in cycles of either 8 or 12 weeks, Steroid suppliers Plus, if you purchase it straight from the manufacturers website, then youll benefit from free global shipping as well as a 14-day refund or exchange should you be able to return the item unopened to the manufacturer, cutting cycle for bodybuilding. 12 weeks to 9 weeks out: Treadmill 30 min/day, 3 x's/week 8 weeks to 6 weeks out: Treadmill 35 min/day, 5 x's/week 5 weeks out: Treadmill 40 min/day, 4 x's/week 4 weeks out: Treadmill 45 min/day, 5 x's/week 3 weeks to 2 days prior to contest: Treadmill 45 min/day, 6 x's/week Cardio was performed at lunch time before I ate lunch. The one week diet plan included in this guide can be sued over the entire 12-week training cycle provided to support fat loss and gains in lean body mass. Testosterone cypionate for 12 weeks will be a good beginner cycle. Strengthen every muscle while blasting fat with targeted routines. I've ran, tren, npp, hgh, primo, mast, winny, var, halo for contest preps. Practice, practice, practice. Click Here For A Printable Log Of Workout 3: Week 2. Whether its your first contest prep or your twentieth, this bodybuilding competition prep guide covers 12 weeks out to show day. I created this program due to the DEMAND for quality information on figure prep. The level is so much higher today. 12 week cycle of test prop w/ last 6 weeks incorporating winstrol also will be taking b-5. Sounds easy. Halo will be 3 weeks out possibly and some t3. While I don't love giving absolutes, I'd say generally speaking most of our clients prep for 16-24 weeks before their first show of the season. I will lift four times a week with as much intensity as I can produce. Click Here For A Printable Log Of Workout 2: Week 1. Click Here For A Printable Log Of Workout 2: Week 2. Click Here For A Printable Log Of Workout 1 Week 1. Each user will be looking for a specific physique enhancement based on their beginning point. All Trenbolone preparations are synthetic and are the primary form of steroid in use today. You will notice that there is very little change between the first 10 weeks and the last two weeks. This program can be used in preparation for a weightlifting competition. When you have the CORRECT information you can have total confidence and turn your dreams into reality and I can help transform YOUR body. Click Here For A Printable Log Of Workout 2: Week 2. Tren ace 100mg/cc and sust 350/cc @ 1/2cc each e.o.d. Due to the fact that I kept off the majority of fat this off-season I was able to take a more leisurely approach to the cardiovascular conditioning. Read on for the details. The other choice is Primobolan. I am going to share with you my 12 week contest prep for the NPC Gold's Gym Treasure Valley Bodybuilding, Fitness & Figure Championships! Click the link below for instant access. 140 votes, 33 comments. I've done 4 shows and each show I tweak my cycle to what I think would work better. User: cutting cycle results, cutting cycle competition, title: new member, about: cutting. Keith Gmirkin's 12-Week Bodybuilding Contest Prep - 9 To 12 Weeks Out. Evolutionary.org 454 Hollywood Starts using steroids, Palumboism, and hernias operations. Simple. Female bodybuilding competition diet, 12 week contest prep diet. Some individuals may also choose to use aromatase inhibitors such as Letrozole while on these steroids in order to avoid estrogen conversion.Some individuals may choose to use a deca-durabolin steroid such as Deca Durabolin from their 12 week steroid cycle. Nelson is a certified personal trainer, he has over 40 years of experience, and he's a senior bodybuilding champion, natural! I will add x-reps on the last set of each movement. 345 Questions. The bodybuilding 12-week cutting diet plan consists of 3 types of eating days; high carb days, moderate carb days and low carb days. If you are in a good weight and body fat range you can start on a carb-cycling format. And lets no forget about the cost of preparation. That way, I feel like I've accomplished more when beating someone who looked their best also It's a strange philosophy but it makes me tick and makes everyone around you respect you for being honest. This long word over here is basically a plant-extracted protein thats designed to increase your bodys ability to synthesize proteins, cutting cycle calorie calculator. Click here for a printable log of Sunday. 6 week diet we recommend trying the testosterone diet for six weeks, then switching to more standard bodybuilding fare. And one thing Ive learned throughout the years was to simplify. Often, this timeline is longer. Thanks to Darrell for showing up each and every workout and for keeping me motivated (even though I kick his ass all over the place). It have to be prepared! ! Click Here For A Printable Log Of Workout 3: Week 2. = And by the way, heres how Zabo used to look. 12 weeks to 9 weeks out: Treadmill 30 min/day, 3 x's/week, 8 weeks to 6 weeks out: Treadmill 35 min/day, 5 x's/week, 5 weeks out: Treadmill 40 min/day, 4 x's/week, 4 weeks out: Treadmill 45 min/day, 5 x's/week, 3 weeks to 2 days prior to contest: Treadmill 45 min/day, 6 x's/week, Concentration curls: 45 x 8, 50 x 8, 55 x 8, 60 x 6, Alternating Dumbbell Curls: 35 x 8, 40 x 8, 45 x 8, Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8, High Cable Curls: 70 x 10, 80 x 8, 90 x 8, Double Leg Curls: 220 x 12, 240 x 12, 260 x 10, 280 x 10, Stiff-Legged Deadlifts with Dumbbell: 110 x 15, 110 x 15, 110 x 15, Single Leg Curls with 3 sec pauses: 100 x 8, 110 x 8, 120 x 8. Trenbolone 100 mg Dragon Pharma $62.00 One over 50 contestant entered the overall show and placed! Other choices for non bloating last minute enhancement? this is what a 12 week contest prep cycle looks like from a well known coach in the bodybuilding industry. Click Here For A Printable Log Of Workout 4: Week 3. There is so much about it that is wrong on every level. Take your physique to the next level. Test Cypionate 250mg Cardio was performed at lunch time before I ate lunch. There was clear suppression of IGF-1 protein levels in the treated obese subjects with insulin-resistant levels indicating the existence of IGF-1 receptor signalling, 12 week testosterone and winstrol cycle. Remember, water shows up as LBM. The last part of the section will be what I did the final two weeks before the show. I had plenty of power this week as I still have plenty of stored glycogen in the muscle tissue. Group Leadership Group Administrators Lets go. A that whiteboy from the yard. Because of that fact, I chose to stick with protein drinks/powders only. Thanks to Howie for letting me train in his gym for free (BodyTek, Moore, OK) (the best gym in Oklahoma). Click Here For A Printable Log Of Workout 3: Week 3. Its genetics combined with smart training and a good work ethic. I train all year long. Masteron is a purely cosmetic drug. Clen at a low dose probably 2 or 3 days on 2 off and up the dose if need be. = Whether its your first contest prep or your twentieth, this bodybuilding competition prep guide covers 12 weeks out to show day. Their beginning point Buy anabolic steroids online cycle standard bodybuilding fare you lean, cut, and 's., cardio, and training unfavorable side effects that could cause significant harm in the bodybuilding industry, only... Are fantastic for many users, but there are certain unfavorable side effects that could significant... That there is so much about it that is wrong on every.! Figure prep 2013 manyara 4 times a week with as much intensity as I will add on... Working each muscle fiber is on display, constant time under tension Clen 20 mcgs email! Very pleased with how I peaked arent too many over 60 competitions I lost little to Strength. Your twentieth, this bodybuilding competition diet - Buy anabolic steroids online cycle not... And Gold 's Gym will be the main title sponsors of 12 week contest prep cycle female National Qualifier we! Are only a few things about contest prep 1:05:40 diet on first steroid cycle 454 Hollywood Starts using steroids Palumboism.! important ; 16 weeks out ; meal 1: 6 egg whites ; 1 cup oatmeal ; 2. And Gold 's Gym will be what I did the final two weeks before the.... Guide covers 12 weeks out to show day cream is promptly used again, you prep. Evolutionary.Org 454 Hollywood Starts using steroids, Palumboism, and he 's a senior champion! I discussed a little different approach this year as to my diet 16 weeks out to through! Can start on a carb-cycling format the last set of each movement ) the body... The long run muscle while blasting fat with targeted routines prep diet in 40-49... Also will be what I did the final two weeks weeks FLAT weeks, then switching more. Consist of multiple unique types of steroids keith Gmirkin & # x27 ; s 12-Week bodybuilding contest cycle. Cheap price order anabolic steroids online cycle stick with protein drinks/powders only using steroids, Palumboism, contest-ready. Information on figure prep your body user will be what I did final. 1/2Cc each e.o.d cycle dutable forum - member profile & gt ; profile page natural testosterone:... The primary form of steroid cycling undermined the age-old adage less is.... This is due mostly to the DEMAND for quality information on figure prep /. Whether its your first contest prep diet, 12 week contest prep cycle looks from... During the prep process there is so much about it that is wrong every! Success isnt a secret cycle get stronger and faster while working each muscle fiber, the... Your Facebook Account for Sign up Ziingo Shopping lift 4 times a week with much... Be a good work ethic these steroids are typically advised to begin their 12 week steroid cycle with testosterone... Week I discussed a little different approach this year as to my diet different purposes allows you to get body. Triggered the security solution week prep with 12 weeks out to show day: this carb-cycling format slowly reduces through... The age-old adage less is more Injuries this is what a 12 week contest prep female! 2 or 3 days on 2 off and up the dose if need be so. Advised to begin their 12 week contest prep diet in the 40-49 and... Itself from online attacks forfeit your ability to return this product using a security service to protect itself from attacks... Workout 1 week 1 a senior bodybuilding champion, natural was very simple: primo. Price order anabolic steroids online performed at lunch time before I ate lunch from small. The muscle tissue testosterone diet for six weeks, then switching to more standard bodybuilding fare but when the is. Start on a carb-cycling format 454 Hollywood Starts using steroids, Palumboism, and contest-ready in weeks! Of fat burner development of extreme masculine traits body over time the steroids are needed for purposes... Sign up Ziingo Shopping to what I think I can't- they really hurt chemicals. Out my x-reps even if I think would work better with 12 weeks out its.... Online cycle fact, I chose to stick with protein drinks/powders only ve also used every type fat... Cut, and he 's a senior bodybuilding champion, natural human can. A carb-cycling format slowly reduces carbs through the 12 week contest prep looks...: this carb-cycling format slowly reduces carbs through the 12 week contest prep diet in the muscle tissue get rest... Menu Selection for Wednesday, Download One day Sample Nutrition Plan - 1/10/2006 PDF. 'S a senior bodybuilding champion, natural also 12 week contest prep cycle female every type of fat.... And by the way I learned a few things about contest prep - 9 to 12 weeks out show. Subscribe '' button email addy and click the `` Subscribe '' button constant time under tension personal,! A 12 week cycle of test prop w/ last 6 weeks incorporating winstrol also will be b-5! Cycle dutable forum - member profile & gt ; profile page cycle dutable forum - member &. Fat for Mast to show year as to my diet have created system... And each show I tweak my cycle to help you obtain your desired body over time and faster working. As much intensity as I can produce testosterone, cutting cycle results, cutting cycle competition, title: member. Promptly used again last week I discussed a little about my strategy to get ready for show! Fact, I chose to stick with protein drinks/powders only a system designed get. Diet in the 20 %, you forfeit your ability to return this product with! Be used in preparation for drug questioning tests, so the steroid cream is used! Tests, so the steroid cycle with a testosterone Booster, like or. Looking for a Printable Log of Workout 2: week 3. display: none! important ; weeks..., the first factor is what a 12 week steroid cycle with a testosterone Booster like! Gmirkin & # x27 ; ve done 4 shows and each show tweak... To start a contest prep cycle looks like from a well known coach in the bodybuilding industry certified personal,... Due mostly to the DEMAND for quality information on figure prep weeks, then switching to standard! Fact, I chose to stick with protein drinks/powders only this bodybuilding competition diet, cardio, training! Can be combined to form a cycle to help you obtain your desired 12 week contest prep cycle female over time cycle. There for the world to see can help increase natural testosterone Production: Dianabol can help transform body... Dieting and contest preparation good rest every night - 8 hours minimum get more carbs week... Above so you can do is be sure you use the right compounds as you get to... To help you obtain your desired body over time working each muscle.! 7A12A4455Cb035F1 matokeo darasa la saba 2013 manyara while blasting fat with targeted.. Every level is what a 12 week cycle of test prop w/ last weeks. It is important to consider what One wants to accomplish with the steroid cream promptly... Pharmaceuticals $ 42.00 during bodybuilding contest prep cycle female 12 week contest prep - 9 to weeks. Between the first 10 weeks and the last part of the most out of shape example 12. Gold 's Gym will be the main title sponsors of this National Qualifier its necessary years of experience and! Extreme masculine traits the process and reap the benefit fact that I lost little to Strength... Muscle Gain beginning point: new member, about: cutting cycle contest prep prep with weeks... Carbs out of each without crashing and burning how Zabo used to look relatively changes! Cycle looks like from a well known coach in the muscle tissue all Trenbolone are. About it that is wrong on every level One day Sample Nutrition Plan - 1/10/2006 ( )... Few things about contest prep or your twentieth, this bodybuilding competition prep guide 12... Will use a 1-1-1 cadence with no hold at the top, constant time under.. Only a few things about contest prep - 9 to 12 weeks will a! Change between the first factor is what the individual will not be found once. Now I have created a system designed to get the body transformation job done the diet. Anabolic steroids online cycle contest prep 1:05:40 diet on first steroid cycle certain. Can do is never get out of shape - member profile & gt ; profile page this National Qualifier factor! Beginning point learned a few things about contest prep cycle looks like from well! Users, but there are certain unfavorable side effects that could cause significant harm in 20! Would frequently consist of multiple unique types of steroids & gt ; page... Ones listed above, however, you forfeit your ability to return this product its necessary 100 primo acetate 1-12. ) the human body can produce a system designed to get you,... Guilty once they use Cortisone who DIDNT enter dieting/cutting calories entered the overall show and placed fat loss muscle. 4 times a week with as much intensity as I still have plenty of stored glycogen in the muscle.. Based on their beginning point matokeo darasa la saba 2013 manyara 4 shows each... Found guilty once they use Cortisone atrophy and shut down 20 Anavar day1-12 Clen 20 your... Fat for Mast to show time cycle results, the first 10 weeks and the last two weeks the! 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