Still reading, still inspired. 
āSo take a new grip with your tired hands and strengthen your weak knees. Mark out a straight path for your feet so that those who are weak and lame will not fall but become strong.ā - Hebrews 12:12,13
Chi-Town: Thanks for checking in brother!
pbclax: Thatās awesome brother! great job. Yeah, next time add like 5-10lbs to every set next time. and keep manipulating the weight each set to keep trying to get that 3rm climbing. Let me know how itās going!
Animal mother: Yeah man, i promse i will have some ideas for you jyst as soon as i have to time to get this article written. thanks for checking in brother!
The Dude: that is awesome brother! thanks so much for chekcing in, and for the quote brother!
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āHis mother had often said, āWhen you choose an action, you choose the consequences of that action.ā She had emphasized the corollary of this axiom even more vehemently: when you desired a consequence you had damned well better take the action that would create it.ā
-Lois McMaster Bujold
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20October2010: Training
(From todayās Military Athlete)
Warm-up: 4 Rounds as fast as possible
4 Pull-ups
8 Sandbag Halfmoons with a 40lb sandbag
10 Push-ups
10 Goblet Squats with a 40lb Kettle bell
Training: Complete 8 rounds as fast as possible: -8 rounds was a lotā¦
1a. Barbell Complex: with an 85lb Barbell
-8 Deads
-8 Cleans
-8 Miltary Press
-8 Squat Presses
-8 Squats
1b. 80lb Sandbag get-ups 5 each side
1c. 15 40lb Kettlebell swings
1d. Run 400 Meters as fast as possible
repeat 8 more timesā¦ugggg
Thenā¦
3 Rounds as fast as possible:
1a. 30 seconds of elevated Plank walk up
1b. 10 GDH Sit-ups
1c. 10 hip swivels each side
1d. Stretch for 30 seconds
thenā¦
3 rounds as fast as possible:
20 Air squats
20 stepping lunges
20 jumping lunges
20 jumping squats
rest 30 seconds repeat 3 more times
Notes:
this was a marathonā¦and one that i did not enjoy much. i did it with a couple other guys so it was good for team building, but i wanted to do deads todayā¦oh well, it was something!
-you really have no idea how much 8 rounds of the first grouping wasā¦that is 2 miles running aloneā¦i was loving the sandbag get-ups though. i needed something heavier than 80lbs thoughā¦
-Man, my foot (that i hurt doing the backflips the other day) was KILLING me during the runsā¦ i thought i might be okay, but i was wrongā¦i was unhappy! but unhappy is a relative term and is temporaryā¦
-got some really great news at work today and some changes may be made to my job where i may be able to live a little more of a consistant life soonā¦we can only wait and see..but if all works out ( and my Doc says i can get hit in the head again) than i may even be able to start back into fightingā¦which would completely make my dayā¦
-it has been too long since i have been able to regularly hit people in the head and not get in trouble for it!
-i really need to get back to regularly logging my dietā¦it just is so boringā¦but i shall try to do better at itā¦
-Thanks for reading and i hope all of you have a great day!
Just read through more thoroughly and noticed youāre reading the bible, Iāve been an avid reader for the last six months and am about to tackle the bible myself. I was inspired to do so after reading Norman Vincent Pealeās āThe Power of Positive Thinking.ā
In one chapter, he described a man that lost all his drive and ambition for life, he lives in a cabin for six months and fishes, hunts, and grows produce. In this time frame, he reads the entire bible 4-6 times. When he began teaching again he was the most upbeat and positive professor.
Iād love to live in a similar fashion, at least for a couple months.
Alpha,
Iāve read that you like to rotate 5x5, 10x3 and 4x8 for your strength training. Do you do this to prevent your body from adapting or because you get bored? Or both?
Do you think most people need to rotate rep/set set ups to continue to make progress? Iāve heard of guys who stay in the same rep range for years and make progress but I donāt know if they are considered exceptions.
Do you rotate these sets/reps on your chins/dips also or just stick with the 10x3? Does exercise selection change every time you change the set/reps?
I think you mentioned that you usually rotate the sets/reps every 4-5 weeks.
Thanks again.
āHis mother had often said, āWhen you choose an action, you choose the consequences of that action.ā She had emphasized the corollary of this axiom even more vehemently: when you desired a consequence you had damned well better take the action that would create it.ā
-Lois McMaster Bujold
That is a rockinā quote. And props for getting through Leviticus, Alpha. That one was rough. I will probably never re-read that. Read John about 3 dozen times, though. Maybe it all evens outā¦
Chi-town: yeah mna, I have read it a few times before, but just wanted to do it again before christmas this year. And i would totally love to live like that as well! That seriously would be like a dream to me. i love being self-reliant and challenging myself like that.
Animal mother: well, iād have to say both. I look at it this way, I really enjoy 5x5 but i donāt get to go as heavy as i am able, yet heavy enough to have the itch to see what i can doā¦so after a little while of doing that I switch over to 10x3 to go heavierā¦a lot of times I also do some maxing out during this phase as wellā¦however my body will only hold up to the reoccurring stress for so long before it starts to break down, so then i have to get back to higher repsā¦i hate higher reps. i would rather lift 500lbs for 1 than 80x8. my body just revolts against that stuff. even in fighting i tend to explode then recover, but i hardly ever keep solid pressure on people. I flurry then back-offā¦ it is weird I guess. i know others have been very successful staying in the same rep range year after year, and i might be as well, but i am waaayyyy to ADHA for that! But I would say that if i did have to stick to one rep scheme, i think 5x5 is the best all around for strength and sizeā¦good question man, if you think of any others keep em coming!
Jhollywood: yea, that was a rough one, so was numbersā¦i just finished up second Samuel todayā¦at this pace Christmas is going to be cutting it closeā¦
==================================================
āLive forever or die in the attempt.ā
-Joseph Heller
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*I am so jet lagged/exhausted/beat up i really didnāt think i was going to do anything todayā¦then i read this quoteā¦so off to the lame hotel gym I wentā¦
21October2010: GPP
Complete all of the following (finish ALL reps before moving on to next exercise) as fast as your little hearts will carry youā¦
-400 40lb DB Snatches (The heaviest DB the lame hotel gym has)
-700 Sit-ups
-700 Push-ups
-Run 3 miles
-100 Burpees
Notes:
-Sleep is for the dead and unmotivatedā¦FML this was hard when as exhausted as i amā¦
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Yesterdayās Fuel:
Meal 1: 1 Scoop Metabolic Drive, 1.5 Scoop Optimum 100% Whey, 1 Flameout, Multi, 2 BCAAās, Milk
Meal 2: 1.5 Scoop Optimum 100% Whey, 1 Scoop Surge, 10 BCAAās
Meal 3: 1 Scoop Optimum 100% Whey, 1 Scoop Metabolic Drive, 1 Flamout, 2 BCAAās
Meal 4: Chicken Breast, wasabi mustard, Apple, Milk
Meal 5: Some beef satay that was way too old, but i threw it on the grill a little longer than normal and rolled the dice. I donāt seem to be any worse for itā¦1 Flameout, oh and some Kashi āgo lean crunchā
Todayās Fuel:
Meal 1: 1 Scoop Metabolic Drive, 1.5 Scoop Optimum 100% Whey, 1 Flameout, Multi, 2 BCAAās, Milk
Meal 2: 2 Chicken breasts, salad, balsamic dressing
Meal 3: 1 Scoop Metabolic Drive, 1 Scoop Optimum 100% Whey, 1 Flameout, 2 BCAAās
Meal 4: 1 Scoop Metabolic Drive, 1 Scoop Optimum 100% Whey, 1 Flameout, 2 BCAAās, some peanut butterā¦and a whole lot of sleeping medsā¦one of these days i am not going to wake up!
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For those of you interested, some more good stuff has been added over at http://www.5100block.com/
if you like it and wanna continue to support what I am doing over there/here, head over and click some ads people! research shows that doing so slows down hair loss!
Thanks for the support!
Hey Alpha,
Havenāt checked in in awhile, glad to see youāre still alive and kicking ass.
Also, wanted to say, instead of reading the bible, try living it:
Donāt know if youāve ever read this book, or anything by the author, but I have one of his other ones, The Guinea Pig Diaries: My Life as an Experiment. I recommend them. Good reads, funny and informative and thought provoking.
Stay safe man.
[quote]Alpha wrote:
Chi-town:
Animal mother: well, iād have to say both. I look at it this way, I really enjoy 5x5 but i donāt get to go as heavy as i am able, yet heavy enough to have the itch to see what i can doā¦so after a little while of doing that I switch over to 10x3 to go heavierā¦a lot of times I also do some maxing out during this phase as wellā¦however my body will only hold up to the reoccurring stress for so long before it starts to break down, so then i have to get back to higher repsā¦i hate higher reps. i would rather lift 500lbs for 1 than 80x8. my body just revolts against that stuff. even in fighting i tend to explode then recover, but i hardly ever keep solid pressure on people. I flurry then back-offā¦ it is weird I guess. i know others have been very successful staying in the same rep range year after year, and i might be as well, but i am waaayyyy to ADHA for that! But I would say that if i did have to stick to one rep scheme, i think 5x5 is the best all around for strength and sizeā¦good question man, if you think of any others keep em coming!
[/quote]
I forgot to add the following stuff to my last question: Are you ever concerned with volume/total reps? For example do some 5x5(25) for a while, then bump it up to 10x3(30.) Do you switch up the rep ranges to prevent stagnation/stalling on a certain exercise?
How often do you cycle exercises?
[quote]Alpha wrote:
21October2010: GPP
Complete all of the following (finish ALL reps before moving on to next exercise) as fast as your little hearts will carry youā¦
-400 40lb DB Snatches (The heaviest DB the lame hotel gym has)
-700 Sit-ups
-700 Push-ups
-Run 3 miles
-100 Burpees
Notes:
-Sleep is for the dead and unmotivatedā¦FML this was hard when as exhausted as i amā¦
[/quote]
Man! I think you donāt need to be getting hit on the head anymore (BTW thatās great news, you being able to fight and train again). These reps goals are just ridiculous and youāre doing them while jet lagging and having a leg injury. How long did all of this take?
You really put us (or at least me) in shame. Good motivation though.
[quote]Alpha wrote:
-Sleep is for the dead and unmotivatedā¦FML this was hard when as exhausted as i amā¦
[/quote]
āThe harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death.ā
- Thomas Paine
Saw this today and for some reason it made me think of you!
benos: Yeah man, i have read reviews of that book before and people said it was kind of campy and just basically made fun of both Judaism and Christianity so i never really checked it outā¦i am reading the Bible for different reasons than he did. Keep the reading suggestions coming though! I love new ideas for good things to read!
Animal Mother: i actually DO think about total number of reps quite often actuallyā¦even during workouts i will be thinking in my headā¦well thatās only 15, I should get at least 2 more sets inā¦and stuff like that. i am always shooting anywhere between 20-30 total reps depending on how heavy i am goingā¦obviously the heavier the less total number i try to do. I have even done some workouts trying to hit a certain number of lbsā¦for instance i will try to pick up and put above my head 5,000 total lbs. Typically this is done with a clean and press, and so I load the bar and to to do it in as little number of reps as possible.
Like i said last time, i switch mainly due to boredom and injury prevention, and I usually change up exercises whenever I change rep rangesā¦of course āchangeā is a relative term. i may just change the stance, grip, or width of an exercise. or even the order in which it is doneā¦but my bread and butter is always going to be the same. i hope that makes some sense. Thanks for asking brother!
Gukes: Ha thanks man. iād say that the exercises took me between 20-30 minutes, and the run 20-25ā¦but i honestly do not really know. Thanks so much for checking in brother, it is good to hear from you again!
Lift and Eat: i love that quote brother! actually i love that quote so much that it will be what i dedicate my workout to today! and i am honored you thought of me man! Thanks so much. it means more than you know!
===============================================
āThe harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death.ā
- Thomas Paine
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22October2010: Training/GPP
*In a hotel. Nuff said.
Run 400 Meters on an incline
15 50lb DB Squat Presses (left arm)
10 Burpees with 10 lb DBs in each hand
15 50lb DB Squat Presses (right arm)
10 Burpees with 10 lb DBs in each hand
Run 400 Meters on an incline
15 āVā Sit-ups
10 Hand Stand Push-ups (nose to Ground)
15 āVā Sit-ups
10 Hand Stand Push-ups (nose to Ground)
Run 400 Meters on an incline
12 50lb DB Snatches (left arm)
10 Burpees with 10 lb DBs in each hand
12 50lb DB Snatches (right arm)
10 Burpees with 10 lb DBs in each hand
Run 400 Meters on an incline
15 āVā Sit-ups
10 Hand Stand Push-ups (nose to Ground)
15 āVā Sit-ups
10 Hand Stand Push-ups (nose to Ground)
Run 400 Meters on an incline
12 50lb DB Swings
10 Burpess with 10 lb DBs in each hand
15 oblique crunches left side
15 Oblique crunches right side
12 50lb DB swings
10 Burpess with 10 lb DBs in each hand
Run 400 Meters on an incline
Giant sets:
1a. Standing DB Lateral raises: 45x10, 45x10, 45x10
1b. Bent DB rear delt raises: 35x10, 35x10, 35x10
1c. External rotations (each side): 25x10, 25x10, 25x10
1d. Standing alternating DB curls: 50x10, 50x8, 50x8
Walked 25 minutes on steepest incline
Notes:
-good workout for a hotelā¦and they had a fridge with free cold water bottleā¦which i may have drank 5 of them and smuggled 2 more outā¦
-all of the metcon stuff at the beginning was done pretty quickly, but i must admit that i am dragging pretty badā¦still jet lagged and tiredā¦i will bounce back soon though.
-there will be no lifting tomorrow because as soon as I get home I am shooting over to my best friendās place (fireball from 5100block) for an all night going away partyā¦he is headed over to A-Stan for the next 6 as a contractorā¦sounds like a good time, kind of wish i was going to be there with himā¦maybe once i get sick of this gig..who knows. we would be doing two VERY different things though!! anyway, i am sure copious amounts of alcohol will be consumed so i am making no promises about hitting the gym sundayā¦we will see.
Todayās Fuel:
Meal 1: 1 Scoop Metabolic Drive, 1 Scoop Optimum nutrition 100% Whey, 1 Flameout, 2 BCAAās, 1 Large Apple
Meal 2: Small Omelet and fruit (on the plane)
Meal 3: 1 Scoop Metabolic Drive, 1 Scoop Optimum nutrition 100% Whey, 1 Flameout, 2 BCAAās
Meal 4: 1 Scoop Metabolic Drive, 1 Scoop Optimum nutrition 100% Whey, 2 BCAAās, 1 orange, some beef jerkey
Meal 5: 1 Scoop Metabolic Drive, 1 Scoop Optimum nutrition 100% Whey, 1 Flameout, 2 BCAAās, some peanut butter
I just wrote this up today over at the 5100Blockā¦i like it, hope you do alsoā¦but if not. go get in a car accident. å Øē½ęå Ø꬧ē¾å½±č§čµęŗ - å č“¹č§ēé«č“Øéå 容ļ¼å°½ę äŗ«åę å°½ä¹č¶£
Hugz and kisses,
xoxox
Hugz n Kisses to you too
Be good and stay safe!(ok, you can have fun too!)
Oh man, Iād LOOOVE to go on more hikesā¦this is THE perfect weather. I hope you get to spend more time with the famā¦I like that one.
Letās see my goals are to:
Get to my goal weight; stay clean til Thanksgiving. (food wise, hahaā¦just in case others were wondering)
read a book(hard for Moms to do, but one of my faves)
write a real letter to the hubby(like pen and paper!)
Yeah, Iāll admit, Iāve never read The Year of Living Biblically, but I heard mixed thingsā¦mostly goodā¦but you never know.
I did read the Guinea Pig Diaries, and I can vouch for that one. There were definitely some interesting stuff in there.
If you want to cry, read A Dogās Purpose by Bruce Cameron. Short, easy read. Blew through it, but was a cute book. First three parts are pretty sad, left me tearyā¦one left me full on cryingā¦but the final part had me crying out of happiness. Pretty good shit manā¦Iām also a big softy though haha
Hi Alpha,
I felt a little bit embarassed to write something to you, but i canāt help myself from doing it.
I registered to this forum just to let you know how ispirational you are for me. I have never read something like your training log, I entered T-Nation forum just to read what you have done or written! Your constant will to improve and challenge yourself, both physically and mentally, itās something i hardly ever find elsewhere, your articles are awesome, when i read them itās just like i write them, same thougths. Iāve had a horrible moment in my life, when everything seems to go against me, and then i read what you do with a brain tumorā¦i felt like a shitā¦and then you give me hope, when i was hopeless. I wrote all of this just to say thank you alpha, thanks for everything you do to me without even knowing. Sorry if i seem a complete idiot, but I really wanted to say something to youā¦
Best Whishesā¦
F.
Alpha,
Thanks for all the details! As you know what program I am going into I have been incorporating A LOT of your work slowly but it is definitely making a difference although I still prefer my split routines probably due to ego more than anything I did 4 sets of burpee to pull ups before my chest/tri day and swimming. Managed to feed the trash can haha. Thanks for all the help and stay safe wherever youāre at!
Man it was a blast Saturday night! I am mostly writing this to bump the log because the 3rd page just will not do. Anyway from all the boys in the 5100 Block thanks for being an incredible friend and helping us all to live life to the fullest!
Alpha,
Lately I have read some articles written by respected strength coaches stating that advanced/strong guys cannot successfully use TBT without suffering from joint/tendon injuries in the shoulders, knees, etc. They claim that the combination of heavy weight and high frequency is too much to recover from and that you canāt press 3 days per week. I wanted to know your thoughts on this because you obviously have built respectble strength with TBT and the fact that you donāt blindly follow any strength coaches.
This whole thing only got me thinking because the coaches who are making these claims are very successful and respected. But donāt many Russian lifters train with high frequency? All the old school lifters also used TBT. They almost never split their workouts.
These are some things I do to protect my joints when using TBT:
-
always change the plane in which I press. So one day I will do incline presses, other days flat presses, militarys, dips, push ups, etc. I never press in the same plane in 2 consecutive workouts.
-
vary the load. Some days I will work up to a heavy 1-3RM with a barbell, others I will press with DBs for higher reps, 5-10 reps. I also do a lot of body weight stuff(with extra weight.)
-
I also make sure that I donāt do more than 2 knee-dominant movements in a week. I rotate these with posterior chain stuff for balance and they are less stressful on the knees.
Thanks.
[quote]ANIMAL M0THER wrote:
Alpha,
Lately I have read some articles written by respected strength coaches stating that advanced/strong guys cannot successfully use TBT without suffering from joint/tendon injuries in the shoulders, knees, etc.
[/quote]
Then someone should inform the strongest olympic lifters in the world that they are doing it wrong.
[quote]iLoveSusy wrote:
Hi Alpha,
I felt a little bit embarassed to write something to you, but i canāt help myself from doing it.
I registered to this forum just to let you know how ispirational you are for me. I have never read something like your training log, I entered T-Nation forum just to read what you have done or written! Your constant will to improve and challenge yourself, both physically and mentally, itās something i hardly ever find elsewhere, your articles are awesome, when i read them itās just like i write them, same thougths. Iāve had a horrible moment in my life, when everything seems to go against me, and then i read what you do with a brain tumorā¦i felt like a shitā¦and then you give me hope, when i was hopeless. I wrote all of this just to say thank you alpha, thanks for everything you do to me without even knowing. Sorry if i seem a complete idiot, but I really wanted to say something to youā¦
Best Whishesā¦
F.[/quote]
You really need to read the book āThe Power of Positive Thinkingā by Norman Vincent Peale. Not trying to come off as holier than thou, far from it. If it does half for you what itās done for me it will certainly change your life.
The reason Iām suggesting it is because you do not seem to hold yourself in high-esteem. However, I believe each human being should be secure in his self-image ā this is critical to success in any undertaking. We all have moments of self-doubt, but we must do everything in our power to replace that doubt with conviction and faith in our abilities. Remember, each human being is the fastest swimmer out of 500 million sperm ā a glorious victory!
Even if you are not a Christian there is much to learn from this book, if you are non-secular just substitute the word āLordā with āthe universeā!
Sorry for preaching.
All the best,
-AB
MIM: i love the goals! And you should take more hikes! throw a backpack with some rocks in it on your kidās backs and make them ruck up some trails with you! It will wear them out so you get get to bed even earlier!
Benos: Man, i donāt think i could handle reading about Dog dying and stuff! I barely cry when a relative dies, but if I even watch a MOVIE where a dog dies i become 225lb of slobbering man! i have no idea why! i like Dog waaaaayyyyyy more than people, and seem to relate to them better. Just by what you said i know I would read like 1 page of that book, become a mess of snot and tears and give up on it! Keep the suggestions coming though brother!
i lovesuzy: thanks so much for the kind words! i really appreciate them! But what i do isnāt spectacular, it is just that i try to be a little bit better today than i was yesterday. i have just done it so long that i am where I am now! No doubt you could do the same! Thanks so much for checking in and donāt be a stranger!
Paul215: You got it brother, i am proud of the path you are choosing to take. just remember the only easy day was yesterday! i shoot you a PM soon with some more training ideas that will help you out!
Bloody: It was such a good time brother! I am still waiting for cops or lawyers to show up at my door though!
Animal Mother: You know, i think a lot of times people just like to hear themselves talk. i am not saying that these guys didnāt know what they were talking about, they no doubt do, but there are exceptions to every rule. Not to mention the cyclical effect these thing seem to takeā¦Steady state cardio is bad for youā5 years later it is what everyone is doingā¦
Eggs will kill you in 1990 but now they are the best food everā¦give those guys some time, I am willing to bet more than one of them will come back to say TBT is where it is at soon enough. Remember that these guys need to sell books and other BS to make a living, so they need to come out and claim thingsā¦it is really tough to sell more than one book about deadlifting, squatting, and doing it some more you know?
oh and I totally agree with all you are doing for your joint health, all are smart ideas and if they are working for you than stick with them! Thanks for checking in brother!
BHG: indeed. We will say what these guys say in a few yearsā¦if TBT was good enough for some of the all-time greats, it is good enough for meā¦Thanks for commenting man!
Chi-town: you know I have never read that. I have heard it referenced like 10,00000x though so maybe i will check it out. If you said it changed your life then it has to be worth a read! thanks man!
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*I really need to figure out this guys name, but what he said has stuck with me for so long nowā¦He said this to a reporter after returning into the towers numerous times on 9/11 and saved a lot of lives.
Reporter: How are you such a hero?
Man: āIām not a heroā¦i was just raised to be a man and was taught to act how a man should act.ā
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27October2010: Training
Strength: Giant sets
1a. Sumo Deads: 405x3, 455x3, 500x3, 550x3, 585x2, 630xFAIL, 605x1, 545x3
1b. Dumbbell Swings: 75x10, 75x10, 75x10, 75x10, 75x10, 75x10, 75x10, 75x10
1c. weighted abs: 8 sets of 10 reps
2a. Dumbell Rows: 100x10, 100x10, 100x10, 100x10
2b. Dumbell Bench: 100x10, 100x10, 100x10, 100x10 (See notes)
2c. weighted abs: 4 sets of 10 reps
Accessory: Giant sets
3a. Face Pulls: 3 sets of 10 reps
3b. Weighted abs: 3 sets of 10 reps
Notes:
-Today was one of those days in the gym that made me almost throw down my chalk, kick the weights and stomp out of the gymā¦Missing 630 was infuriatingā¦ There is still a problem with my form. although better than it was, there is something i am doing wrong and i cannot seem to fix it on my own. 585 was heavy but went up with easeā¦then stupid me being me, throws on 45 more lbs and i get it up to my knees and just cannot get it past themā¦i have been stuck here for too longā¦
-then my chest is still jacked so i need to do low weights on DBs until I heal upā¦ME WANT TO BREAK THINGS!
-Iāve been out of the gym for a little bit with some more of my health issues, that are still not resolvedā¦
-i will get some sort of workout in tomorrow but am unsure of what it will look like. i have been walking and rucking every single day thoughā¦that is something i guess.
-anyway, I am okā¦just know that i may need to go seek out some help if i ever want to see a 700lb deadlift. i am going to take a bunch of vids and send them to the guys at EFTS and ask for some pointers. maybe even see if i can set up some time to get out there to get a session with those guysā¦
i hope all is well out there! and thanks for all of the awesome comments and questions! They are much appreciated!