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  1. #401
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    You are correct sir! But saying having a "family union" sounds a little in-bred to me.(nothing against you southern folk)

  2. #402
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    Had a great back workout today except for the little injury in my lower back, definitely going away.

    Pull Ups:

    1x15
    2x13

    Lat Pulldown: Row Handle

    1x10 @ 150
    2x10 @ 175
    3x9 @ 190

    Seated Low Rows:

    1x10 @ 12
    2x10 @ 14
    3x12 @ 16 keep in mind machine only has 20 plates

    Bar between legs bending over:

    1x12 @ 90
    2x10 @ 135
    3x8 @ 180 injured a bit my back

    Iso-Lateral Front Lat Pulldown: Sideways, individual

    1x15 @ 45
    2x12 @ 70
    3x10 @ 90

    Iso-Lateral Low Row:

    1x10 @ 90 ea
    2x10 @ 115 ea
    3x4 @ 135 ea didnt want to add to the injury

    Iso-Lateral High Row:

    1x10 @ 90 ea
    2x10 @ 115 ea
    3x8 @ 135 ea

    Cable Pull Down: i think

    1x15 @ 8
    2x12 @ 10
    3x10 @ 12

    Leg Press Calf Raises: 21

    1x21 @ 6/45
    2x21 @ 6/45
    3x21 @ 6/45

    TBODY chime in when you get a chance as far as changing a few exercises or taking or adding or whatever your opinion might be.

  3. #403
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    Quote Originally Posted by tbody66 View Post
    You are correct sir! But saying having a "family union" sounds a little in-bred to me.(nothing against you southern folk)
    LOL no offense taken.. family union..LOL

    "honey i think we need to have another family union tonite"..."aww dad again?? we just had one a couple days ago "..

  4. #404
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    Todays workout, biceps/triceps was excellent!! Lower back still hurts/weak when i try bending down!! My stomach looks the same buy my arms are definitely getting leaner, more mas, more vains, etc

    Workout as follows:

    Standing Bicep Dumbells:

    1x10 @ 35 back to back
    1x10 @ 25
    2x10 @ 35 back to back
    2x10 @ 25
    3x10 @ 35 back to back
    3x10 @ 25

    Standing Curls Wide:

    1x10 @ 70
    1x10 @ 25 both arms same time likeif i had a curl bar
    2x10 @ 90
    2x10 @ 25
    3x10 @ 100
    3x10 @ 25

    21's with 45lb bar:

    1x21 @ 10
    2x21 @ 10
    3x21 @ 10

    Hammer Curls w/ Dumbells:

    1x10 @ 40
    2x10 @ 40
    3x10 @ 40

    Seated Bicep Close Grip: Superset

    1x10 @ 70
    1x5 @ 45
    2x10 @ 70
    2x10 @ 45
    3x8 @ 70
    3x9 @ 45

    Seaed Bicep Single Hand:

    1x10 @ 25
    2x10 @ 25
    3x10 @ 25

    Arnold:

    1x10 @ 40
    2x10 @ 40
    3x10 @ 40

    Cables Crossover Triceps/Curl Bar Down:

    1x15 @ 15
    2x10 @ 15
    3x15 @ 15

    Cables Crossover curl bar over head:

    1x15 @ 15
    2x15 @ 15
    3x15 @ 15

    Cable Crossover Rope Downwards:

    1x10 @ 8
    2x10 @ 10
    3x10 @ 12

    Cable Crossover Handle Forward:

    1x10 @ 5
    2x10 @ 6
    3x8 @ 7

    Cable Crossover Concentration/Handle:

    1x10 @ 3
    2x10 @ 4
    3x10 @ 5

    Seated behind the head dumbell:

    1x20 @ 60
    2x15 @ 80
    3x15 @ 100

    Skull Crushers: Curl bar

    1x10 @ 80
    2x10 @ 90
    3x10 @ 100

  5. #405
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    Well today was another fantastic and successfull workout day, shoulder/traps. Workout went as follows:

    Dumbell Side Shoulder:

    1x15 @ 15

    Seated Dumbell Shoulder:

    1x12 @ 50
    2x10 @ 60
    3x10 @ 60

    Front Standing Straight Bar Sholder:

    1x10 @ 20
    2x10 @ 40
    3x8 @ 60

    Cable Side Shoulder:

    1x10 @ 2
    2x10 @ 2
    3x10 @ 2

    Cable Rotator Cuffs:

    1x20 @ 2
    2x20 @ 2
    3x20 @ 2

    Cable Crossover Rear Shoulder:

    1x10 @ 4
    2x10 @ 4
    3x10 @ 4

    Crossover Cable Single Hand Reverse Fly:

    1x10 @ 2
    2x10 @ 2
    3x10 @ 2

    Smith Machine Front Shoulder Slightly Incline:

    1x10 @ 90
    2x10 @ 140
    3x7 @ 180

    Barbell Shrugs:

    1x10 @ 70
    2x10 @ 70
    3x10 @ 70

    Dumbell Shrugs:

    1x30 @ 90
    2x 20 @ 115
    3x12 @ 125

    Standing Shrugs Machine:

    1x30 @ 6/45
    2x15 @ 6/45
    3x15 @ 6/45

    Smith Machine Behind Back Shrugs:

    1x30 @ 50
    2x40 @ 90
    3x25 @ 70

    Seated Reverse Fly:

    1x10 @ 100
    2x10 @ 100
    3x10 @ 100

    Low Cabke Row Rope Shrugs:

    1x12 @ 4
    2x10 @ 5
    3x10 @ 6

  6. #406
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    good job pap..

  7. #407
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    Okay. I'd like to tweak your whole workout for just 6 weeks. I like your symmetry and size, mostly leaning out would benefit your body. If you have a lagging area it's the legs, but not too far behind. I would personally like to see you performing fewer exercises per bodypart, basic compound movements, probably a 10x10 program with some supplementals to hit a few areas that need topped off that the compounds don't hit as well.

  8. #408
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    Quote Originally Posted by tbody66
    Okay. I'd like to tweak your whole workout for just 6 weeks. I like your symmetry and size, mostly leaning out would benefit your body. If you have a lagging area it's the legs, but not too far behind. I would personally like to see you performing fewer exercises per bodypart, basic compound movements, probably a 10x10 program with some supplementals to hit a few areas that need topped off that the compounds don't hit as well.
    You the man TBODY!! It sounds like a good idea, whenever you get a breather tweak it as you like and i'll do my part afterwards on this side.

    Basic compound movements?? No idea what that means!! I agree with the legs also, even though you would have crucified me if you saw them 6 months ago lol. They have come a long way but still need a bit of catching up.

  9. #409
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    Quote Originally Posted by Papiriqui View Post
    You the man TBODY!! It sounds like a good idea, whenever you get a breather tweak it as you like and i'll do my part afterwards on this side.

    Basic compound movements?? No idea what that means!! I agree with the legs also, even though you would have crucified me if you saw them 6 months ago lol. They have come a long way but still need a bit of catching up.
    I will get to it this weekend.

    Are you left handed?

  10. #410
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    Quote Originally Posted by tbody66

    I will get to it this weekend.

    Are you left handed?
    Nope, right handed!!

  11. #411
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    watch on left wrist, ring on right ring finger, or watch on right wrist ring on left ring finger?

  12. #412
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    Or why not simply 4th of July Picnic with EVERYTHING WE WANT TO EAT.

    Checking in with ya Papi~ Hope all is well......
    Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.
    Author Unknown

  13. #413
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    Quote Originally Posted by SlimmerMe View Post
    Or why not simply 4th of July Picnic with EVERYTHING WE WANT TO EAT.

    Checking in with ya Papi~ Hope all is well......
    So we all like lean out for the party, have a mini bodybuilding show from all of the members then start a re-load, eating like crazy roman orgy participants for a week, then all go home get back on the boards and start new diets and exercise programs that we learned from each other while we were together and are bodies respond better than ever because of the feeding frenzy!

    I like your thinking, young lady!

  14. #414
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    Quote Originally Posted by tbody66
    watch on left wrist, ring on right ring finger, or watch on right wrist ring on left ring finger?
    Watch on left hand ring on right hand, ring just because i like it not because of engagement of anything but i took it off. No longer wear it

  15. #415
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    Okay so i just finished my bodpod test!!! Here are the results:

    LBM: 164.4 lbs
    BF: 21.3%
    Weight: 209.7

    Im pretty happy with that. 5% bf down, only 2 lbs of lbm lost. I dont think is bad at all right!?

  16. #416
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    Jan 28 is the next test, complimentary. I like the sound of that This is a good way of knowing what i can get out in 3-4 week period, specially since starting right now 10:56 AM eastern time i will not get off the diet not even slightly to see the results i get.

  17. #417
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    Quote Originally Posted by Papiriqui View Post
    Watch on left hand ring on right hand, ring just because i like it not because of engagement of anything but i took it off. No longer wear it
    Cool. When I see pics posted you never know what is right and left because several people have to use a mirror. Just for reference in case I see some area that need attention. Do you think it's a sign of being hardcore when you own two wedding rings, one nice white gold with three diamonds, and one tungston/titanium band for lifting?

    How long between last test for the results posted from the bodpod?

  18. #418
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    Quote Originally Posted by tbody66

    Cool. When I see pics posted you never know what is right and left because several people have to use a mirror. Just for reference in case I see some area that need attention. Do you think it's a sign of being hardcore when you own two wedding rings, one nice white gold with three diamonds, and one tungston/titanium band for lifting?

    How long between last test for the results posted from the bodpod?
    10/2011 bf 26.6% (60.3) lbm 73.4% (166.2)
    01/07/12 bf 21.3% (44.6) lbm 78.7% (164.4).

    Well if you are married and obviously have a wedding ring i would use 2, tungsten for working out since it doesnt bend, like the one i have and the gold for wearing regularly.

    In my case i bought just because, i like the look and whatnot but on new years my sister made a comment "isnt a wedding band on the right hand of a guy means his gay" so i did my research and found some lesbians in general use it on the right hand to show their sexuality so i said, as much as i like the ring i dont want people thinking or coming close to thinking im gay. Hence no more wedding band until the day i get married lol

  19. #419
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    You're not gay?

  20. #420
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    ^^^^^lol!!!

  21. #421
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    Quote Originally Posted by tbody66
    You're not gay?
    Hahahahaha nice one T!!

  22. #422
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    Papi, I'm writing your program today, tell me what days you can lift and how much time to do so.

  23. #423
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    Quote Originally Posted by tbody66
    Papi, I'm writing your program today, tell me what days you can lift and how much time to do so.
    Lift every day monday thru sunday but i would like to keep it monday thru friday, 5:00 am to 7:00 am and afternoons are cardio!! Thanks T

  24. #424
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    Monday - Chest/Shoulders/Triceps/Calves

    Bench Press Warm-up the bar x4, the bar x4, 95lbsx3, 135x2, 185x1, 225x1, workout 275x5x5 I want you to be using a 3-0-1 rep tempo
    Incline Bench No warm-up 225x5x5 3-0-1 tempo
    Military Press 135x5x5
    Upright rows ez curl bar with a 25lb on each side, keep the weight into your body, almost touching through the whole range of motion, up to under your chin at the top, pause for a second, lower the weight slow and controlled and stop at your belly button 25repsx5sets super-set these with toe presses for the calves 5 sets of 25 reps
    Dips, no added weight, leaning forward 5 sets to failure

    Tuesday Back/Biceps/Abs

    Bent Rows warm-up 45x11, 95x11, 135x11, workout 185x5x5
    v-bar Pull Downs 210x5x5
    Barbell curls 45x11, 65x11, 85x11, 105x11 - dropset 125xfailure, 105xfailure, 85xfailure, 65xfailure, 45xfailure
    crunches 51x3

    Wednesday Legs
    Squat warm-up 45x5, 135x5 - workout 225x10x10
    Stiff Legged Dead Lifts 95x21x3 supersetted with
    Toe Presses 21'sx3 (7reps toes in heels out, 7 reps heels in toes out, 7 reps straight up and down)

    Thursday Chest/Shoulders/Triceps/Abs

    Incline DB Press warm-up 20x5, 30x5, 40x5, 50x5, workout 60x25x3
    Flat DB Press 60x25x3
    Decline DB Press 60x25x3
    Triple Threat DB raises monster-set front raises, side raises rear raises, 25lbsx25 front, 20lbsx25 sides 10lbsx25 rears repeat three times through
    Reverse Grip Skull Crushers - EZ Curl bar with a 10 on each side 25reps, 5 sets super-setted with
    Bicycles 51reps - 5 sets

    Friday Back/Biceps/Calves
    Wide Grip Pull Downs 120x25x5
    V-Bar Seated Rows 150x25x5
    DB Hammer Curls 35x11, 45x11, 55x11
    DB Preacher Curls 35x25x5 super-setted with
    Standing Calf Raises 135lbsx25x5

  25. #425
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    Weight in this morning @ 208.9 lbs. workout went as follows:

    Monday:
    Bench Press:
    Barx 4
    Barx4
    140x3
    180x2
    230x1
    270x1 at this point i realized that i should have been counting the weight of the bar, which is why it explains i was lifting more lol.
    275x4
    275x4
    265x5
    265x4
    265x3

    Incline Bench Press:

    225x5
    225x5
    225x5
    225x5
    225x5

    Seated Mith Machine Military Press:

    135x5 now this is HARDCORE!!
    135x3 standing no smith
    95x5
    95x5
    95x5
    95x5

    Upright Rows EZ Curl:

    70x12,9,4 i had to change to the 70lbs fixed ez curl, the ez curl you add weight to, the weights hit my elbows
    70x12,9,4 at this pount my shoulders, traps, wrists, forearms are in very intense pain!!
    40x25 shoulders are on FIRE!! This is a 40lb fixed ez curl bar
    40x23,2 could do the 25 straight through, i am in real pain!
    40x13,12 shoulders and wrist in extreme pain!

    Toe Presses Leg Press:

    180x25 these are being done separate, realized it was supposed to be super set with upright rows to late
    180x20,5
    180x25 holy crap i want to chop my lega of from the knee down
    180x24
    180x25

    Dips:

    1x30 reps
    2x20
    3x15
    4x13
    5x11

  26. #426
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    happy monday pap good workout!

  27. #427
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    Hey paps looks like your still smashing it!!!! Just had a look at ya pics, wow what a difference. Do you think this log has helped you out a lot????? Started my cutting log yesterday

  28. #428
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    looks like you are tearing it up Papi. funny about you forgeting to add the weight of the bar. thats why i look at it at moving iron around instead of numbers. mind over matter!

  29. #429
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    Quote Originally Posted by bavz01
    Hey paps looks like your still smashing it!!!! Just had a look at ya pics, wow what a difference. Do you think this log has helped you out a lot????? Started my cutting log yesterday
    Yeah the log definitely has helped!! Glad you started yours, log as much as you can. Its good to keep track and motivation, people will chime i. Which helps and support as well for motivation purposes. Great thread, i'll be checking your thread out and help out as much as i can as well as provide some motivation which is always needed

  30. #430
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    Quote Originally Posted by 00ragincajun00
    looks like you are tearing it up Papi. funny about you forgeting to add the weight of the bar. thats why i look at it at moving iron around instead of numbers. mind over matter!
    Yeah buddy trying too! Thanks for stopping by Yeah the bar issue was funny, the thing is that is a new workout that TBODY designed for me so today was the first day and i had to read it in the phone and improvise!

  31. #431
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    Very well done, I hope you hated.....errrr.... I mean...liked it! Was anything too easy?

  32. #432
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    Quote Originally Posted by tbody66
    Very well done, I hope you hated.....errrr.... I mean...liked it! Was anything too easy?
    Yeah the part where i wanted to kill you lol, it was different but definitely liked it. shoulders was hard, chest im not even going to mention, the ez bar was by far the most i have experienced in a while!!

    Had to improv with some weights since you made the workout for Arnold, changed the weights to a more manageable weight, i could do all reps and sets but it was still very difficult, in some i had to stop and relax for 3 sec to be able to continue. All in all i like pain when i work out so thanks for that and thanks for taking the time to design this work. Really appreciate it

    Now on another note, what the hell is 3-0-1 motion or whatever you said?

  33. #433
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    It's a tempo, which means the eccentric-midpint-concentric parts of the exercise. For bench press, as an example, you are on the bench under the bar and you unrack the weight, when your elbows break and you start to lower the bar you are performing the eccentric(negative) part of the exercise, when the bar touches your chest you are at the midpoint and as you press it up and lock your arms out that is the concentric(positive) part of the exercise. On a 3-0-1 tempo you want it to take 3 seconds to lower the weight, pause for 0 seconds at the midpoint and 1 second to press it up. The only thing that will probably be foreign to you is the 3 seconds to lower the weight, since 2/3rds of our size and strength come from the negative part of the exercise if we are focused on this part being intentional we will absolutely see increased gains. A key part is that the bar still moves consistently through the lowering part of the exercise, not drop and stop, drop and stop, so you will have to let the weight keep moving down in a completely controlled manner while taking a one-thousand one, one-thousand two, one-thousand three count as it is just then touching your chest, then explode into the weight and press it back up as quickly as possible, then repeat.

  34. #434
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    Gotcha, not what i did today since i did not know what it meant but definitely will perform that way tomorrow!!

  35. #435
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    Quote Originally Posted by tbody66 View Post
    Monday - Chest/Shoulders/Triceps/Calves

    Bench Press Warm-up the bar x4, the bar x4, 95lbsx3, 135x2, 185x1, 225x1, workout 275x5x5 I want you to be using a 3-0-1 rep tempo
    Incline Bench No warm-up 225x5x5 3-0-1 tempo
    Military Press 135x5x5
    Upright rows ez curl bar with a 25lb on each side, keep the weight into your body, almost touching through the whole range of motion, up to under your chin at the top, pause for a second, lower the weight slow and controlled and stop at your belly button 25repsx5sets super-set these with toe presses for the calves 5 sets of 25 reps
    Dips, no added weight, leaning forward 5 sets to failure

    Tuesday Back/Biceps/Abs

    Bent Rows warm-up 45x11, 95x11, 135x11, workout 185x5x5 ?? Is that the bar that is kind of wide but not straight?
    v-bar Pull Downs 210x5x5 is this the small almost close grip low row?
    Barbell curls 45x11, 65x11, 85x11, 105x11 - dropset 125xfailure, 105xfailure, 85xfailure, 65xfailure, 45xfailure
    crunches 51x3 is this 51 sets of 3 reps?? How long should i wait in between?

    Wednesday Legs
    Squat warm-up 45x5, 135x5 - workout 225x10x10
    Stiff Legged Dead Lifts 95x21x3 supersetted with
    Toe Presses 21'sx3 (7reps toes in heels out, 7 reps heels in toes out, 7 reps straight up and down)

    Thursday Chest/Shoulders/Triceps/Abs

    Incline DB Press warm-up 20x5, 30x5, 40x5, 50x5, workout 60x25x3
    Flat DB Press 60x25x3
    Decline DB Press 60x25x3
    Triple Threat DB raises monster-set front raises, side raises rear raises, 25lbsx25 front, 20lbsx25 sides 10lbsx25 rears repeat three times through
    Reverse Grip Skull Crushers - EZ Curl bar with a 10 on each side 25reps, 5 sets super-setted with
    Bicycles 51reps - 5 sets ?? what is bicycles??

    Friday Back/Biceps/Calves
    Wide Grip Pull Downs 120x25x5 Wide grip lat pull dows??
    V-Bar Seated Rows 150x25x5 Again is this the small almost close grip??
    DB Hammer Curls 35x11, 45x11, 55x11
    DB Preacher Curls 35x25x5 super-setted with
    Standing Calf Raises 135lbsx25x5
    Let me know this highlighted items so i can move forward starting tomorrow!!

  36. #436
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  37. #437
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    tbody gets it dun dont he pap!!!

  38. #438
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    Quote Originally Posted by --->>405<<---
    tbody gets it dun dont he pap!!!
    Yes he does!!

  39. #439
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    Another great workout today as well!! Workout goes as follows:

    V-Bar Pull Down:

    210x5
    210x5
    210x5
    210x5
    210x5

    Barbell Curls:

    45x11 easy
    65x11 easy
    85x11 easy
    105x11 hard
    125x8 really hard, swinged a bit
    105x14 wow
    85x16 holy crap
    65x28
    45x40 ohh my goooooood

    Crunches:

    1x28,11,9,3 im in so much pain
    2x24,22,5 more pain
    3x21,20,10 woooooow i wonder if i'd be able to use my abs tomorrow to get up from bed!?

    20 min cardio in bike, slow and strady to kill time!

    EDIT: forgot to add the bent rows:

    45x11 fairly easy pausing half to 1 second on top, after watching the video you posted T.
    95x11 fairly easy
    135x11 okay
    185x5 okay just a bit of pressure on lower back so took my time not to sprain it or mess it up
    185x5 same as above
    185x5 same as above
    185x5 same as above
    185x5 same as above
    Last edited by Papiriqui; 01-10-2012 at 08:19 AM.

  40. #440
    tbody66's Avatar
    tbody66 is offline Anabolic Member
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    Great job, Papi! I know you will grow!

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