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Old 03-23-2008, 10:38 AM   #211 (permalink)
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Good morning,
Just having my morning coffee and some quiet time.

All of you have made logging much more important to me. I went back and read through my log last night. Our conversations have given me a less myopic view of my fitness journey. Baby steps I'm sure, but I can see the growth. Thanks for your support.

Karla: We are a lot a like, but I've never thought that until you mentioned it. What I think we have in common is our determination to succeed on our own terms. I bet we could have fun together; we'd just have to pick an activity where we both had the opportunity to learn and/or analyze something.
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Old 03-23-2008, 11:05 AM   #212 (permalink)
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Default Saturday: 03/22/2008: Nia (cardio)

NIA & THE BODY’S BASE: Steps, stances and kicks of the Nia Technique: 3-hour teaching intensive.

Probably 2+ hours of movement. Went through dances using all 27 of the Nia base moves. And I fully participated. When I got home, I felt like I had done two back-to-back weightlifting sessions. My butt was talking to me before I went to sleep. I thought I wouldn't be able to go to sleep. Seems like I just fell into an exhausted coma. On the plus side, today only my arms are doing the spidey tingle.
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Old 03-23-2008, 11:32 AM   #213 (permalink)
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Sounds like you had a good workout there. It will give you something to be thankful for this morning.
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Old 03-23-2008, 08:20 PM   #214 (permalink)
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Originally Posted by DanceDiva View Post
NIA & THE BODY’S BASE: Steps, stances and kicks of the Nia Technique: 3-hour teaching intensive.

Probably 2+ hours of movement. Went through dances using all 27 of the Nia base moves. And I fully participated. When I got home, I felt like I had done two back-to-back weightlifting sessions. My butt was talking to me before I went to sleep. I thought I wouldn't be able to go to sleep. Seems like I just fell into an exhausted coma. On the plus side, today only my arms are doing the spidey tingle.
Good morning!
Did you enjoy yourself?
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Old 03-25-2008, 11:56 PM   #215 (permalink)
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Originally Posted by DanceDiva View Post
My butt was talking to me before I went to sleep.
Much preferable to someone else's butt talking to you.
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Old 03-27-2008, 07:41 AM   #216 (permalink)
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Tom: I was thankful Easter Sunday. I watched King of Kings, which I had never saw and part of Godspell. It was a good day.

Kate: Nia workshop was good for learning technique, but it was too long.

Diane: No porn in my log.
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Old 03-27-2008, 07:43 AM   #217 (permalink)
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Default Monday: 03/24/2008: TurboJam (cardio)

TurboJam: 20-minute cardio kickboxing. Nothing special, just something to get the blood flowing.
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Old 03-27-2008, 07:55 AM   #218 (permalink)
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Hey Tracey!! Cardio kickboxing will definately get the blood flowin!!!
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Old 03-27-2008, 08:08 AM   #219 (permalink)
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Default Thursday: 03/27/2008: NROL4W Stg2 WO B4

Workout Summary: Just wanted to get this workout done. It's 4th day TOM in full effect. Didn't want to wait until it was over to do this workout. Workout was good, however, still think it is too long. Didn't want to do the ab stuff at the end at all. Went to sleep last night at 7 p.m. (and was cranky all evening preceding sleep) and have been up since 1 a.m. Went to work out at 3 a.m.


WARM-UP
Warmed up at home using the first 10 minutes of the TurboJam 20-minute cardio party. This is a good warm-up.


WORKOUT: NROL4W STAGE 2, WORKOUT B
Wide-grip deadlift from platform
WU: 8 reps x 67 lbs
1 x 10 reps x 89 lbs
1 x 10 reps x 111 lbs


Bulgarian Split Squat/Lat Pulldown (alternating sets)
Bulgarian Split Squat

2 x 10 reps x 55 lb plate held at chest level

Underhand-grip Lat Pulldown
1 x 10 reps x 90 lbs
1 x 10 reps x 80 lbs
Alternating Set Notes:
BSS great but quickly gets heart rate up
Lat pulldown: set 1 felt hard. set 2 felt easy.



Reverse Lunge/Cuban Snatch (alternating sets)
Reverse Lunge from box with Forward Reach
(Step Class Step + 1 riser)
2 x 10 reps x 8 lb dumbbell each hand, alt reps all L/all R

Dumbbell Prone Cuban Snatch (30° incline)
2 x 10 reps x 8 lb dumbbell each hand


Crunch/Reverse Crunch/Lat Flexion (alternating sets)
Swiss-ball Crunch
(arms overhead)
2 x 10 reps x BW

Reverse Crunch (30° incline)
2 x 10 reps x BW

Swiss-ball Side Crunch
2 x 10 reps x BW, alt reps all L/all R


Prone Cobra (Straight Sets)
1 x 60 secs x BW
1 x 90 secs x BW

COOL DOWN
None


NO MUSIC TODAY


AFTERS
Bath and breakfast then get ready for work (ugh). Body feels wonderful.
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Old 03-27-2008, 08:22 AM   #220 (permalink)
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Originally Posted by DanceDiva View Post
Tom: I was thankful Easter Sunday. I watched King of Kings, which I had never saw and part of Godspell. It was a good day.
Haven't seen either in a while. If I remember correctly the same person (Stephen Schwartz) that wrote the Godspell songs also did the same for Wicked.
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Old 03-28-2008, 01:22 PM   #221 (permalink)
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Quote:
Originally Posted by nutbar View Post
Much preferable to someone else's butt talking to you.
Quote:
Originally Posted by DanceDiva View Post
Diane: No porn in my log.
Butt talking = gas, not porn.

Quote:
NO MUSIC TODAY
That's unusual for you.
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Does this log make my ass look fat?

The house that sweat built.
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Old 03-28-2008, 07:59 PM   #222 (permalink)
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Quote:
Butt talking = gas, not porn.
I know. I like my visual better.
Quote:
That's unusual for you.
And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.
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Old 03-30-2008, 11:31 AM   #223 (permalink)
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Quote:
Originally Posted by DanceDiva View Post
And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.
I probably woulda thrown a fit and went back home!
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Old 03-30-2008, 11:56 AM   #224 (permalink)
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Default Future Reference

Future Reference: Program

Modified program from Tom's log.

A1 Lat Pull 3x8
A2 DB Lateral Raise 3x8

B Bulgarian Split Deadlift w/DB Row 3x8

C Split Squat on Bosu w/Punches 3x3

D Swiss Ball Chest Fly 3x15

E Plank 3x2 min

B Bulgarian Split Deadlift w/DB Row - Put one foot on bench in BSS position. Once the weight is distributed evenly, lean over the standing leg (bending at hips) until back table top. Do one row then return to upright position. All reps one leg then other.

C Split Squat (Lunge) on Bosu w/Punches - Bosu under working leg. Put foot on the bosu ball, then go down into lunge, then come up and do 3 pair (R. leg: L,R,L,R,L,R; L. leg: R,L,R,L,R,L) of alternating punches while holding dumbbells. That's one rep. All reps one leg then other.
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Old 03-30-2008, 01:28 PM   #225 (permalink)
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Originally Posted by DanceDiva View Post
I know. I like my visual better.And I started to say The Horror! The Horror! I left my MP3 player in the locked position and ran the battery out, so I just sucked it up like a big girl. I was really proud of myself that I didn't throw a hissy fit and decide to go back home. You know Divas are temperamental.
Quote:
Originally Posted by dillytl View Post
I probably woulda thrown a fit and went back home!
Same here! You're a better woman than me, that's for sure.
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It's just a job. Grass grows, birds fly, waves pound the sand. I beat people up. - Muhammad Ali

Does this log make my ass look fat?

The house that sweat built.
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Old 03-30-2008, 02:56 PM   #226 (permalink)
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Default NROL4W Stage 2 Completion Analysis

Stage Minimum Completion Time: 2˝ weeks (3 wo/week)
Stage Extended Completion Time: 4 weeks (2 wo/week)
Stage Completion Time: 5 weeks

I chose to do a 2 workout/week for this stage. Did 3 weeks with 2 workouts. Did 2 weeks with 1 workout (beginning & ending week).

Stage Negatives:
  • Didn't like WO A
  • Found WO B core work boring
  • Didn't like how long it took to do workouts
  • Was not willing to spend even more time in gym to do intervals
  • Did not find intervals interesting even after research for variety
  • Needed to do WO A at off-peak gym time in order to set up exercises so could go from 1 to the other
Stage Positives:
  • Discovered left leg balance issue and now working to resolve
  • Hit 100 mark on deadlift
  • Single leg work: my glutes work
Comments:
  • Didn't get enthused about stage until WO A3 during 1-point row challenge.
  • Harder to talk myself into doing workout when not looking forward to workout -- Doesn't appear to negate performance once I get to the gym.
  • This program is still taking over my fitness regimen. Need to work out plan for balanced fitness.
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Old 03-30-2008, 03:01 PM   #227 (permalink)
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Yes I find that too - that it's harder for me to get started with a workout, but then I have a good workout when I finally do start. So I'm tending to think it's a psychological thing. (And maybe that I don't like what will ultimately be good for me...)
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Old 03-30-2008, 04:04 PM   #228 (permalink)
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If I felt so bored with a workout, I'd find it impossible to do.
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Old 03-30-2008, 04:57 PM   #229 (permalink)
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That would be true if I were bored with more of the workout than not. In WO B, I was bored with the core work & didn't want to do intervals. In WO A, I wasn't bored; but I didn't like it compared to WO B (except items noted). However, I think primary issue was that I felt the workouts were too long for the average amount of time I wanted to be in the gym (1.25 hour or less). I will be cutting 1 set off every exercise in Stage 3 to see if that works better for me. Otherwise, I'll be cutting exercises.
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Old 03-31-2008, 02:16 AM   #230 (permalink)
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Cool Sunday: 03/30/2008: NROL4W Stg3 WO A1

Workout Summary: Loved this modified version of workout. Good end to draining day.

Workout Start Time: 10 p.m.
Workout Length: 1 hr 5 min (including warm-up)

WARM-UP
3 minutes stationary bike; squats; Ys; walking hamstring stretch; walking quad pulls; hip rotations; front & back kicks; walking low warrior 1; leg rocks; glute bridge


WORKOUT: NROL4W STAGE 3, WORKOUT A (Modified)
1-Armed DB Snatch, alt reps all L/all R
1 x 6 reps x 20 lbs
1 x 6 reps x 25 lbs


DB 1-Leg Romanian Deadlift/BB Bent-over Row (alternating sets)
DB 1-Leg Romanian Deadlift (kg plates instead of DB)

1 x 6 reps x 22 lb plate each hand
1 x 6 reps x 27.5 plates each hand

BB Bent-over Row
2 x 6 reps x 67 lbs
Alternating Set Notes:
Romanian Deadlift: NO ISSUES WITH BALANCE. Worked out 1-point row definitely made this exercise easier.



DB 1-Arm OH Squat/DB Incline Bench Press (alternating sets)
DB Single-Arm Overhead Squat
, alt reps all L/all R
2 x 6 reps x 8 lb DB/15 lb DB

DB Incline Bench Press (30° incline)
2 x 6 reps x 25 lb DB each hand


Plank/Reverse Wood Chop (alternating sets)
Plank

2 x 90 sec x BW

Reverse Wood Chop
2 x 6 reps x 35 lbs
Alternating Set Notes:
Plank: both sets started looking at watch at 60 sec mark
Between Sets: stretched back and hip flexors


COOL DOWN
None


ALBUM OF THE DAY
Love Deluxe by Sade
AFTERS
Dinner. Body feels wonderful.
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Old 03-31-2008, 09:57 AM   #231 (permalink)
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Hey Tracey! Glad to see you liked the modified version of the workout!
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Old 03-31-2008, 10:26 AM   #232 (permalink)
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Not having my book at the moment, what did you modify? It looks like my Bulgarian Split Deadlift/Row is the equivalent of your 1 Leg Romanian Deadlift/Row superset combined in one exercise.
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Old 04-03-2008, 06:52 AM   #233 (permalink)
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Quote:
Originally Posted by nutbar View Post
Same here! You're a better woman than me, that's for sure.
I have found Superwoman's kryptonite: no music

Quote:
Originally Posted by dillytl View Post
Hey Tracey! Glad to see you liked the modified version of the workout!
Loved it & just got finished with the 2nd one & modified it too & loved it too (this sentence is too run on, but I'm not gonna modify)

Quote:
Originally Posted by stingo View Post
Not having my book at the moment, what did you modify? It looks like my Bulgarian Split Deadlift/Row is the equivalent of your 1 Leg Romanian Deadlift/Row superset combined in one exercise.
Modified number of sets -- 2 instead of 3 and no body matrix.
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Old 04-03-2008, 06:59 AM   #234 (permalink)
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Default Triplet: strength, flex, cardio

  1. Sunday, March 30, 2008: NROL4W Stage 3 WO A
  2. Monday, March 31, 2008: Yoga: Flex & Flow DVD from YogaFit (53 min)
  3. Tuesday, April 1, 2008: Cardio: Cardio Party TurboJam DVD (42 min)
Wednesday, April 2, 2008: Rest Day. Came home from work, cooked, drank, ate, and went to sleep at 7:50 p.m. Woke at 11:35 p.m. and have been up ever since. Started next workout at 3 a.m.
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Old 04-03-2008, 07:42 AM   #235 (permalink)
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Default Thursday, April 3, 2008: NROL4W Stg3 WO B1

Workout Summary: Loved this modified version of workout. This is the first stage where I like A & B equally.
Workout Start Time: 3 a.m.
Workout Length: 1 hr 20 min (including warm-up)


WARM-UP
  1. 15 min of 20-minute Workout TurboJam DVD
  2. 3 min stationary bike. When got to gym was warm but still felt legs and back weren't warm enough.


WORKOUT: NROL4W STAGE 3, WORKOUT B (Modified)
Straight Sets: Prone Cobra
2 x 105 sec x BW
-- Moved this from end to beginning because felt back still needed more warm-up
-- Did cat & cow during rest period


Straight Sets: BB Romanian Deadlift/Bent-Over Row
WU: 1 x 8 reps x 45 lbs
2 x 6 reps x 67 lbs


Alternating Sets: Partial 1-Leg Squat/Wide-Grip Lat Pulldown
Partial Single-Leg Squat

(on low step. alt reps: all L leg/all R leg)
2 x 6 reps x 5 lb DB held in front with both hands.

Wide-Grip Lat Pulldown
WU: 1 x 8 reps x 60 lbs
1 x 6 reps x 80 lbs
1 x 6 reps x 70 lbs
Alternating Set Notes:
1-Leg Squat: Raised non-working leg in front. Think doing on step made me more timid on going lower. Will do on floor next workout. All reps able to "sit on toilet" or lower.
WG Lat Pulldown: 80 -> couldn't pause at chest but could raise slow. 70 -> could pause at chest and raise slow.


Alternating Sets: Back Extension/YTWL
Back Extension

2 x 6 reps x 22 lb plate held at chest

YTWL (30° incline)
1 x 6 reps x 3 lb DB each hand
1 x 6 reps x 4 lb DB each hand
Alternating Set Notes:
Back Extension: Love this. Felt in glutes & hamstrings. 2nd set slowed at 5.
YTWL: all reps done with good form. T: is least favorite


Super Set: Crunch/Hip Flexion/Lateral Flexion
Swiss-Ball Crunch
(arms Overhead)
1 x 6 reps x 5.5 lbs

Reverse Crunch
1 x 12 reps x BW

Hanna Side Flexion 1 (alt side: all reps R, all reps L 5-count hold)
1 x 6 reps x BW
Alternating Set Notes:
Lateral Flexion: Will follow suggested protocol in book to do this series in order so will change each workout in stage.


COOL DOWN: None


MUSIC: Same playlist as previous workout


AFTERS: Updated log then going to eat dinner from last night. Body feels wonderful -- note this has been the case for last 3 weight-lifting sessions
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Old 04-03-2008, 07:43 AM   #236 (permalink)
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Your gym is open at 3am???
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Old 04-03-2008, 07:47 AM   #237 (permalink)
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Up at midnight again is a bummer! Although I'm glad it gave you time to have a great workout. I'm such a slug - there's so many nights I could go to bed after work and sleep until morning.
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Old 04-03-2008, 07:50 AM   #238 (permalink)
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24-hour fitness. If I could never avoid the crowd, I'd probably never be on the floor. 3 a.m. is lovely. Just I'm not one of those people who is willing to get up out of the bed & go straight to the gym. However, if I've been up a couple of hours, I'm usually good to go. Good morning
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Old 04-05-2008, 05:29 PM   #239 (permalink)
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Default Triplet: strength, flex, cardio

  1. Thursday, April 3, 2008: NROL4W Stg3 WO B1
  2. Friday, April 4, 2008: Yoga Sculpt for Strength and Endurance DVD (60 min)
  3. Saturday, April 5, 2008: Cardio: Hip-Hop, Gym Class (60 min)
Yoga Sculpt for Strength and Endurance DVD: Used a 4-lb body bar. Replaced some of the down dogs and some of the sun salutations with forward bends to give my shoulders & wrists a break. Also added additional hamstring stretches. I think I'm going to have to break down & buy Cathe's stretch series.

Hip-Hop Gym Class: Drove across town so I could take one at 12 instead of 10:30 a.m. Was worth the drive. LOVED, LOVED, LOVED this class & found out just how much I've missed dancing. Instructor was so much fun & his routine was awesome. I got to play puppet-master and then puppet. My puppet (when I was puppet-master) was just the cutest young lady. As the last dance, the instructor had 1/2 the class dance it, then the other half. He picked us (my puppet & I) to be his partners for the halves. Just all-round good fun.

Analysis:
I am really liking these triplets, however, I have learned a couple of things:
  1. The 1-leg series in the NROL4W workouts seems to have strengthened the muscles in my R. Leg sufficiently so the side of my R. knee hasn't been throbbing at all.
  2. The 1-leg series in the NROL4W workouts have improved my balance. I was able to go into Warrior 3 in the Yoga session w/o any difficulty or hesitation. In hip-hop, stabilized pelvis was able to do quick transitions on dance moves and looked & felt natural.
  3. Have had no injury and now body is no longer constantly doing the "spidey tingle" when I get home. So I'm happy that I've continued long enough to allow for muscle/connective tissue transition to catch up. I'm also glad about the pace & modifications I've made.
All, in all, looks like I'm progressing nicely and will be FINE when I hit fifty.
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Old 04-06-2008, 10:30 AM   #240 (permalink)
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I think I'm going to have to break down & buy Cathe's stretch series.
Highly recommend the StretchMax DVD - it's AWESOME!!!!!
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