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[Veezy]

I've had a really solid couple evenings at the gym since last Friday. After a few weeks of not being able to train or eat, being on a solid diet and back in the gym felt great. Unfortuently, I had no idea how much strength I lost, so I just did a reset accross the board.

So, I decided to do the Grayskull LP "Linebacker" programing. I hate conditioning, but a few nights of it a week won't kill me and working towards doing 100 burpies in ten minutes is always fun.

Did 135# bench for my last set for 20 reps and 185# squat for my last set for 15 reps last Friday. On Monday, did 95# military press for 18 reps my last set and 195# squat for 15 reps my last set. Then, last night, did 140# bench for 22 reps my last set and then finished the night with 20 reps of 225# deadlifts, half double overhand and half inverse grip. That was after power cleaning 185 for a few reps as a warm up.

It's pretty light for me, but I haven't done high rep stuff in months, so it feels good to throw the bar around.

 

[Brolic Gaoler]

sorry for double.

 

[Brolic Gaoler]

You can, but why would you? Just set it to once every 6 months. You can go back and order another shipment any time too. Nice setup for protein.

6 months? I go through 5lbs of whey in a month.

I had a spotter become defensive, almost hostile even, when I explained that I didn't want them to touch the bar the second time around until I hit failure (he held on to the bar for 3/5 reps). I even gave him my twenty second spiel about how I like to be spotted, lol.

---

Anyways, I haven't linked to much of anything for a while, so I'm overdue:

World's Best Deadlift Assistance Exercise
by Jim Wendler

I didn't know GMs had this effect. This may explain why I had the boost in squat strength this week. I've been doing GMs for about 3 weeks.

Nice to know.

 

[Veezy]

6 months? I go through 5lbs of whey in a month.

Right, but what you do is:

+Set up protein on subscribe and save to send you one item every 6 months. You get free regular shipping and a 15% discount.
+Then, just have Amazon "send your next shipment early" about a week before you need it.

This way, you'll never have to worry about getting a shipment you don't need, you can get your product discount whenever you want it, and you can keep the discount forever. Win, Win, and Win.

Or you can set it up to send you an order monthly. However, then your problem might be receiving an order you don't need, should you forget to cancel the product.

 

[Brolic Gaoler]

Right, but what you do is:

+Set up protein on subscribe and save to send you one item every 6 months. You get free regular shipping and a 15% discount.
+Then, just have Amazon "send your next shipment early" about a week before you need it.

This way, you'll never have to worry about getting a shipment you don't need, you can get your product discount whenever you want it, and you can keep the discount forever. Win, Win, and Win.

Or you can set it up to send you an order monthly. However, then your problem might be receiving an order you don't need, should you forget to cancel the product.

Ohhh, I gotcha now. Sweet, I'll have to do that.

 

[Petrie]

Looking for some new advice, you guys have been very helpful to me, now I'm looking for help for my g/f.

Age: 24

Height: 5'4

Weight: 160

Goal: She wants to lose weight and "tone" without gaining mass. I try to explain that you can gain some muscle and lose fat without turning into Chyna, and that it can still be attractive. Need to break her of the idea that she can't weight train at all.

Current Training Schedule: occasional running, various cardio

Current Training Equipment Available: full gym

Comments: played hockey most of life so not totally out of shape

If she was a male I'd know exactly what to tell her, but being a female without the same bulking aspirations, it's harder for me to say.

Right, but what you do is:

+Set up protein on subscribe and save to send you one item every 6 months. You get free regular shipping and a 15% discount.
+Then, just have Amazon "send your next shipment early" about a week before you need it.

This way, you'll never have to worry about getting a shipment you don't need, you can get your product discount whenever you want it, and you can keep the discount forever. Win, Win, and Win.

Or you can set it up to send you an order monthly. However, then your problem might be receiving an order you don't need, should you forget to cancel the product.

Does the price still fluctuate as Amazon's does?

 

[eznark]

Right, but what you do is:

+Set up protein on subscribe and save to send you one item every 6 months. You get free regular shipping and a 15% discount.
+Then, just have Amazon "send your next shipment early" about a week before you need it.

This way, you'll never have to worry about getting a shipment you don't need, you can get your product discount whenever you want it, and you can keep the discount forever. Win, Win, and Win.

Or you can set it up to send you an order monthly. However, then your problem might be receiving an order you don't need, should you forget to cancel the product.

You can skip months, shift deliveries and generally totally game the system as much as you want. I use it for syntha-6 (best protein ever) and Annavite (my current fav multi) on a monthly basis, but I was sick for a week earlier and pushed off the protein delivery for a week, no problem.

It's the best thing ever.

 

[cuevas. PhD.]

You can skip months, shift deliveries and generally totally game the system as much as you want. I use it for syntha-6 (best protein ever) and Annavite (my current fav multi) on a monthly basis, but I was sick for a week earlier and pushed off the protein delivery for a week, no problem.

It's the best thing ever.

Yeah, you're the one gaming the system They got you by the balls!

 

[reilo]

You can skip months, shift deliveries and generally totally game the system as much as you want. I use it for syntha-6 (best protein ever) and Annavite (my current fav multi) on a monthly basis, but I was sick for a week earlier and pushed off the protein delivery for a week, no problem.

It's the best thing ever.

Somehow I picture you working out Rocky-Balboa-in-Russia style on your farm with a giant beard and ripping up a picture of Carter from your mirror.

At least, that's what you should be doing.

Btw, did you ever try that yogurt?

 

[Veezy]

Looking for some new advice, you guys have been very helpful to me, now I'm looking for help for my g/f.

Age: 24

Height: 5'4

Weight: 160

Goal: She wants to lose weight and "tone" without gaining mass. I try to explain that you can gain some muscle and lose fat without turning into Chyna, and that it can still be attractive. Need to break her of the idea that she can't weight train at all.

Current Training Schedule: occasional running, various cardio

Current Training Equipment Available: full gym

Comments: played hockey most of life so not totally out of shape

If she was a male I'd know exactly what to tell her, but being a female without the same bulking aspirations, it's harder for me to say.




Does the price still fluctuate as Amazon's does?

For the Amazon question, yes, but they'll send you an email when it does. So, you can cancel that and then switch to a cheaper product.

My suggestion, for the g/f, I'd recommend the basic Grayskull programming (just the two major lifts, no accessory work) and then some short condioning work twice a week (less than 10 minutes, keep it short and nasty, if you need some ideas I can post them). My sister and my ex did that and got great results. Lost weight and was a lot happier with how their arms/legs looked. Plus, she got up to squatting 135 for 5, which is great for a girl her size.

Also, as a female, it's easier to trick them into getting out of the "bulking" mentality using Grayskull versus SS. It's only two lifts, and the jumps are encouraged to be smaller, making it easier to swallow in both the short and long run. However, somebody else may have a better suggestion.

 

[parrotbeak]

Seems like most of these protein powders on Amazon only ship to the continental US. Guess I'm sticking with whatever Sam's Club has.

Shogun, they still had tons of EAS when I went last. The bag was actually sealable also. But they also had that brand you mentioned, I think.

 

[Gruco]

Since a few people were doing this earlier, any chance I could hail mary you kind gentlemen for a fitocracy invite?

 

[Petrie]

For the Amazon question, yes, but they'll send you an email when it does. So, you can cancel that and then switch to a cheaper product.

My suggestion, for the g/f, I'd recommend the basic Grayskull programming (just the two major lifts, no accessory work) and then some short condioning work twice a week (less than 10 minutes, keep it short and nasty, if you need some ideas I can post them). My sister and my ex did that and got great results. Lost weight and was a lot happier with how their arms/legs looked. Plus, she got up to squatting 135 for 5, which is great for a girl her size.

Also, as a female, it's easier to trick them into getting out of the "bulking" mentality using Grayskull versus SS. It's only two lifts, and the jumps are encouraged to be smaller, making it easier to swallow in both the short and long run. However, somebody else may have a better suggestion.

I'd greatly appreciate you posting more specifically what I should present her with as a routine.

 

[Brolic Gaoler]

Seems like most of these protein powders on Amazon only ship to the continental US. Guess I'm sticking with whatever Sam's Club has.

Shogun, they still had tons of EAS when I went last. The bag was actually sealable also. But they also had that brand you mentioned, I think.

I'll check again tomorrow, but last two trips nada.

 

[cuevas. PhD.]

I'd greatly appreciate you posting more specifically what I should present her with as a routine.

Get her on a good diet first.

 

[Veezy]

I'd greatly appreciate you posting more specifically what I should present her with as a routine.

EDIT:^^^^^^That as well. Doing a lifting program, while eating like your average female, could lead to problems. Girls shouldn't be scared of protein.

Sure, no worries. Again, others might suggest something different, but men and women can often times train the same, just different intensity, and I've had success with females in the past with this. Let me know if you have any other questions:

Monday: Press/Squat - 2x5 and 1x5+
Wednesday: Bench - 2x5 and 1x5+/Deadlift 1x5+
Friday: Same as Monday

Every week you switch the days you do the press and bench, but keep the squat and deadlift on the same days. Increase the weight for the presses by 2.5# per workout and the deadlift/squat by 5# per workout, just like you would with SS or Stronglifts. 5+ means hit five reps, and keep going till you only have like one left.

Twice a week do high intensity training that is no more than 10 minutes long. Some examples:

10-15 tuck jumps/10-15 sit ups x10 or x5 (/ means followed by)
5 Burpiees/10 Pushups x10 or x5
400m sprints x4, minutes break in-between each sprint
400m walking lunge 400m dash (yes, only 800m total. this will rock your legs)

The above can of course be tapered to her fitness level and increased monthly/weekly. If she's abject to that, a 20-30 minutes fasted walk 5 days a week, right when she wakes up, works as a sort of a substitute.

 

[Petrie]

Get her on a good diet first.

She will be eating similar to me, minus the shakes and such.

EDIT:^^^^^^That as well. Doing a lifting program, while eating like your average female, could lead to problems. Girls shouldn't be scared of protein.

Sure, no worries. Again, others might suggest something different, but men and women can often times train the same, just different intensity, and I've had success with females in the past with this. Let me know if you have any other questions:

Monday: Press/Squat - 2x5 and 1x5+
Wednesday: Bench - 2x5 and 1x5+/Deadlift 1x5+
Friday: Same as Monday

Every week you switch the days you do the press and bench, but keep the squat and deadlift on the same days. Increase the weight for the presses by 2.5# per workout and the deadlift/squat by 5# per workout, just like you would with SS or Stronglifts. 5+ means hit five reps, and keep going till you only have like one left.

Twice a week do high intensity training that is no more than 10 minutes long. Some examples:

10-15 tuck jumps/10-15 sit ups x10 or x5 (/ means followed by)
5 Burpiees/10 Pushups x10 or x5
400m sprints x4, minutes break in-between each sprint
400m walking lunge 400m dash (yes, only 800m total. this will rock your legs)

The above can of course be tapered to her fitness level and increased monthly/weekly. If she's abject to that, a 20-30 minutes fasted walk 5 days a week, right when she wakes up, works as a sort of a substitute.

Given that her and I will be going together , could she do a lower intensity version of the program from the OP? Be easier to sell her on it if we do everything together.

Also, is it a problem to add more cardio? She wants to drop 20 lbs (doesn't need to lose that much) but she will want more cardio than is in any of these.

 

[Draft]

GM is the best assistance exercise for legs, IMO.

 

[eznark]

Yeah, you're the one gaming the system They got you by the balls!

Gaming the system was a poor choice of words. I just mean that it is incredible flexible. I've also order using the subscription thing and decided I no longer wanted any shipments after the first one and cancelled it. 15% off for nothing! It's a god damn fantastic service.

I live in the middle of nowhere dude,I get two-three amazon packages a day. Of course they have me by the balls.

Somehow I picture you working out Rocky-Balboa-in-Russia style on your farm with a giant beard and ripping up a picture of Carter from your mirror.

At least, that's what you should be doing.

Btw, did you ever try that yogurt?

Nah, I have a couple unfinished areas in my basement. Turned one of them into a gym. Concrete walls make me feel mean though!

I have not been able to find the yogurt. Definitely looking.

 

[FleckSplat]

Wow, I just researched creatine and it says you can safely take 5-20 grams a day. A 2000 gram tub will last six months! I'm used to protein rates (no, I'm not going to try creatine at protein rates).

 

[Cudder]

Anyone ever get carried away at the end of workouts and end up doing exercises they aren't supposed to do that day? Today was a leg day for me, and after that I just had the urge to do more, so I did a few sets of barbell curls and tricep extensions. I just get so pumped that I feel like I need to do at least a little arm workout to get it all out lol.

Also, Fitocracy seems really cool and all, but inputting all of the information is pretty tedious, I dunno how much longer I'll stick with it. I already input all of my exercise data in JeFit on Android.

 

[reilo]

I feel like dying by the 4th and 5th set of burpies.

 

[Brolic Gaoler]

Anyone ever get carried away at the end of workouts and end up doing exercises they aren't supposed to do that day? Today was a leg day for me, and after that I just had the urge to do more, so I did a few sets of barbell curls and tricep extensions. I just get so pumped that I feel like I need to do at least a little arm workout to get it all out lol.

Also, Fitocracy seems really cool and all, but inputting all of the information is pretty tedious, I dunno how much longer I'll stick with it. I already input all of my exercise data in JeFit on Android.

No, my routine literally destroys me nearly every day. Sometimes I have to reach deep to finish.

 

[LJ11]

Wow, I just researched creatine and it says you can safely take 5-20 grams a day. A 2000 gram tub will last six months! I'm used to protein rates (no, I'm not going to try creatine at protein rates).

20 grams sounds like too much. Wonder how bloated you'll be if you take that much.

 

[suffah]

Anyone take their eggs raw? I'm starting to get lazy cooking in the morning....

And I hate to beg, but does anyone have a fitocracy invite?

 

[deadbeef]

Anyone take their eggs raw? I'm starting to get lazy cooking in the morning....

And I hate to beg, but does anyone have a fitocracy invite?

I have been putting pasteurized egg whites in a shake in the morning. I just buy a big carton of the plain egg whites and use it.

 

[Lamel]

Anyone take their eggs raw? I'm starting to get lazy cooking in the morning....

And I hate to beg, but does anyone have a fitocracy invite?

Yeah I do eat them raw when I need some extra cals/protein, I think they're vile like that though.

Check your PMs.

 

[Cheeto]

Can't you come up with an equivalent?

It seems kind of cool. My wife signed up and has an 18 mile training run on Saturday. That will be her first logged workout. I assume she'll hit level cap.

It is a cool system, not doubt about that. But I don't think there's much equivalent for carrying 300 pound stones for distance or flipping giant tires, sadly

 

[ItAintEasyBeinCheesy]

Raw eggs, protein powder and a bit of milk. Taste like cake mix.

 

[MjFrancis]

Up to 17 consecutive pull-ups now, though as a caveat I feel compelled to mention that this number is for neutral grip pull-ups, and 16 is still the more common number I'm hitting. I've done 328 this week, most of them being apart of max-effort sets and none of them have been weighted. I'm hoping to reintroduce weighted pull-ups before long, but I'm erring on the side of caution so far as my elbows are concerned. That also my justification for the palms-facing grip. Good are bad they are also a little easier since I have to stop when my shoulders hit the bars instead of my clavicle as I would with a single straight bar.

I'm still finding a groove as to how many to do and when. I'm going to keep doing the majority of them apart from my strength training, but I think 4 max-effort sets 30 to 45 minutes apart will be the best bet. Maybe neutral-grip for the mornings and varied grips during upper-body training. Today I got 16/16/17/16 doing it like this, and this was already better than I was sitting at Monday.

Last June I supposed I would have had 20 by now, but that's why I don't like to set timetables on projects like this. Usually it's two steps forward for every step back, but every so often the reverse manifests itself instead.

Neutral-grip or bust!

 

[Brolic Gaoler]

Fucking awesome week for gains. 365 5x5 deadlift. I pulled my left lat at the end though. I think I got too cocky. I hope it's not too bad. Still though awesome week!!!!

 

[MjFrancis]

Keep kicking ass, man. I hope your lat comes out alright. I've never wrecked anything on a deadlift (that I know of) but I imagine if I had pulled a muscle, I would know so immediately and that such a thing would suck noodles.

 

[Brolic Gaoler]

Keep kicking ass, man. I hope your lat comes out alright. I've never wrecked anything on a deadlift (that I know of) but I imagine if I had pulled a muscle, I would know so immediately and that such a thing would suck noodles.

Thanks, it may not be my lat though. It's close though, it's down my left side across my ribs. (hurts to breath) I just took some Ibuprofen and am drinking a lot of water.

I'm sure it will be fine, that side always bothers me, even when I stretch post back workout, it's just a bit more irritated right now. I'm not too worried. I have sat/sun off and I don't do back again until Tuesday.

Besides, this week has been amazing for gains. People were staring when I was about to do, and while I was doing 365, haha. It's funny, whenever 3+ plates hit the barbell people stop to look, no matter the workout.

Great work on those pullups. I remember when I could do 15 non stop (Army) in sets of 4. Shit felt good.

Right now I'm still working back into pullups but have to do them assisted (36lbs). I'll get there slowly but surely. Pullups by far is my weakest exercise atm.

 

[deadbeef]

Keep kicking ass, man. I hope your lat comes out alright. I've never wrecked anything on a deadlift (that I know of) but I imagine if I had pulled a muscle, I would know so immediately and that such a thing would suck noodles.

I pulled a hamstring deadlifting this spring and it was pretty scary. I had done my work-sets and so I was just doing reps with 315 and pulled it. Felt like something just snapped like a rubber band in there. Laid off the deadlifts for several weeks - just focused on squats all summer.

Feels good to get back to deadlifts - by far my favorite lift.

 

[Raiden]

Been going back to the gym lately as well, i went a full year last year, and to this feb then dropped it all. Now im getting my muscles back pretty good i must say, and gaining quite some strength. Im at a point where its getting visible, but i always feel stupid because everybody seems to know what they're doing... and i just do random stuff, and copy the more experienced guys out there.

I should get myself a routine ...

 

[Brolic Gaoler]

fuck me, sorry for double.

 

[Brolic Gaoler]

I pulled a hamstring deadlifting this spring and it was pretty scary. I had done my work-sets and so I was just doing reps with 315 and pulled it. Felt like something just snapped like a rubber band in there. Laid off the deadlifts for several weeks - just focused on squats all summer.

Feels good to get back to deadlifts - by far my favorite lift.

My favorites are press and squat, followed by deadlift.

Benchpress is fourth, just because I find it a bit boring.

Been going back to the gym lately as well, i went a full year last year, and to this feb then dropped it all. Now im getting my muscles back pretty good i must say, and gaining quite some strength. Im at a point where its getting visible, but i always feel stupid because everybody seems to know what they're doing... and i just do random stuff, and copy the more experienced guys out there.

I should get myself a routine ...

That's how I started in the Army.

Don't be afraid to ask a guy what his exercise focuses on if you're wondering.

Also, read the OP and look up some Rippetoe videos.

My youtube is full of Rippetoe videos (Favorited) and form correction videos.

I try to rewatch relevant videos everyday prior to going to the gym just to keep myself right.

 

[deadbeef]

My favorites are press and squat, followed by deadlift.

Benchpress is fourth, just because I find it a bit boring.

I really hate press and bench press because I really suck in both. My best bench press ever is 265 though recently I only got 255. OHP is like 165 I think maybe. I just have a really weak upper body.

I focused on deadlift for a long time in my garage because it was the only lift I could do safely without a squat rack. Just grew to like it I guess.

 

[MjFrancis]

Thanks, it may not be my lat though. It's close though, it's down my left side across my ribs. (hurts to breath) I just took some Ibuprofen and am drinking a lot of water.

I'm sure it will be fine, that side always bothers me, even when I stretch post back workout, it's just a bit more irritated right now. I'm not too worried. I have sat/sun off and I don't do back again until Tuesday.

Sometimes thats the attitude that's required, too.

Right now I'm still working back into pullups but have to do them assisted (36lbs). I'll get there slowly but surely. Pullups by far is my weakest exercise atm.

That's not much assistance, and given your increase in every other lift, I'd call it a worthwhile trade-off. If you're able to take more weight off every so often you'll be fine, especially given your history of kicking ass on pull-ups.

Feels good to get back to deadlifts - by far my favorite lift.

I may as well join the fun. Offhand:

1) pull-up (surprise!)
2) deadlift
3) one-leg squat
4) press

I should get myself a routine ...

I can only echo Alienshogun's advice: don't be afraid to ask someone about the exercise they are doing or the routine they are following. The OP's routine, starting strength and Greyskull LP wouldn't be bad bets for a routine, either.

I focused on deadlift for a long time in my garage because it was the only lift I could do safely without a squat rack. Just grew to like it I guess.

That's how I became so attached to the deadlift, too. I had a standard weight set with horrible knurling on the bar that tore up my hands but I still deadlifted once or twice every week. With four 50lbs plates and others for change, the knurling could become downright painful. I thought that was how it was supposed to be until I grabbed an Olympic bar at a gym for the first time, lol.

It's such a primal lift. Literally picking stuff off the ground and putting it back. However you want to define functional, deadlifts fit the bill.

 

[Brolic Gaoler]

I really hate press and bench press because I really suck in both. My best bench press ever is 265 though recently I only got 255. OHP is like 165 I think maybe. I just have a really weak upper body.

I focused on deadlift for a long time in my garage because it was the only lift I could do safely without a squat rack. Just grew to like it I guess.

That makes sense, most definitely.

I have pretty large bench numbers, I just find it to be one of the more boring exercises. I'm the opposite of you, my upper body is strong and my lower body is relatively weak, but even that is changing at a good clip.

I like press because I feel really strong in it. Last time I did a 1rm I did 225, but that was 2 months ago. Today I did 195 5x5. I do mine standing btw.

I would see what my new 1rm is for all my main lifts, but as long as I'm making good progress week to week in my regular lifts, I don't care much, haha.

Sometimes thats the attitude that's required, too.

That's not much assistance, and given your increase in every other lift, I'd call it a worthwhile trade-off. If you're able to take more weight off every so often you'll be fine, especially given your history of kicking ass on pull-ups.

Yeah, I started out pretty bad, I should be able to go unassisted by mid September/Early October I think.

It's such a primal lift. Literally picking stuff off the ground and putting it back. However you want to define functional, deadlifts fit the bill.

That's definitely true, feel like such a beast once it's locked out, haha.

 

[Petrie]

So I've been going to the gym since May, and had an awesome moment today where a younger kid who I've seen around came over and starting asking me for advice on form and stuff. Felt good to be at the point where people would come to me for some advice, however simple, and it's thanks to you guys that I have the knowledge to do so without feeling ignorant, so, thanks GAF fitness once again.

 

[Jason's Ultimatum]

Is that you in the pic, MJ?

 

[Carbonox]

Haven't been to the gym in a week due to my abdominal problems. I'm 99% sure that I do not have a hernia as the pain has been disappearing and I do not have any of the other symptoms. I spoke to a friend who was in pain for a couple of weeks due to merely (I use that word lightly) pulling/straining their abdomen. Shit matches. It's a nightmare getting out of bed or anything that uses similar motions to a sit-up.

Anyway, I can't wait to get back to business in the gym. I've been focusing entirely on my diet - as I should be - so nutritionally I'm not skimping.

 

[Brolic Gaoler]

Is that you in the pic, MJ?

I could have swore he said he was Asian.

 

[X-Frame]

That's Al Kavadlo.

http://www.alkavadlo.com/

 

[Price Dalton]

I recently attended a MovNat clinic in Palo Alto. Pretty sweet, extremely helpful, and changed the way I think about movement. Clifton Harski was a great instructor. Definitely recommend it.

They invited me to the 7-day Thailand clinic, which I hope to be able to make next year.

I did a detailed write up here.

 

[MjFrancis]

Thanks, X-Frame!

No, it's not me in the picture, I just like the cut of the guy's gib. I probably resemble him so far as our builds go, though without his athleticism. And without the copious quantities of tattoos. We're both bald, lol, though I have a thick Irish beard that's the envy of lumberjacks everywhere.

I could have swore he said he was Asian.

The other guy with a Bruce Lee avatar was Asian. Masta_Killah.

 

[Brolic Gaoler]

Thanks, X-Frame!

No, it's not me in the picture, I just like the cut of the guy's gib. I probably resemble him so far as our builds go, though without his athleticism. And without the copious quantities of tattoos. We're both bald, lol, though I have a thick Irish beard that's the envy of lumberjacks everywhere.

The other guy with a Bruce Lee avatar was Asian. Masta_Killah.

Ahh, I thought you guys were an Asian Bruce lee fan club, haha.

I miss my beard.

 

[MjFrancis]

Your lifts go up 3.2% with every inch you add to your beard. You can't question it, it's a fact.

 

[kylej]

http://www.youtube.com/watch?v=WK7m6I5m6gY&t=0m21s

sheeit.