Im wondering how should I drink my protein supplement during my non workout days, thanks in advance, Hey Steve I've been training bout 13 years and hit a plaque would dis help me to gain again, Hi Steve, I am working out 4-5 days workout in a week with one mussel every day., I want to change a program for next 4 weeks, I want to loose belly fat, I'm 31 172cmhight 78kg weight, what do you suggest? My body is lighter than ever before. He debunks the myth. Training fewer muscle groups means more effort applied to each one in turn. Hold for 30 seconds on each side. He had an extensive write up including nutrition. . Is there a possibility you could describe me variaties of the exercises mentioned which I cant do myself? This workout program was written with natural bodybuilders in mind. . It engages all your muscles for full stretch. The Hyperbolic Stretching program is a set of exercises designed to increase flexibility and mobility in the body. Today I take you through half of a two day split workout. Quickly read through our step-by-step directions to ensure you're doing each I remember the days when i was committed to an excel file on my phone and made progress :(. The result is an empty mind, where only the most recent information can be accessed. Hey CL. If your goal is to be a better squatter, you need to squat more. My only gripe with upper lower is I feel the days are a little unbalanced. You are exactly the type of person who can benefit from this program. Stretching is beneficial for a number of reasons. I cant go back to PPL after hitting each body part 3x week on upper lower. At that point, you deload by reducing the working weight to a level thats just a little higher than your starting point. They can also help alleviate pain, especially in your hip flexor. He had an A/B split routine that could be done 7 days a week. Workout Summary Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration 18 weeks Days Per Week 6 Time Per Workout 60-90 minutes Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Exercise Ball, Machines Target Gender Male & Female The key to growth is to have a big difference between protein synthesis (building muscle) and protein breakdown (mobilizing amino acids from muscles for energy). How frequently you do a certain exercise depends on its nature and your goals. The best split, both physically and psychologically, is the push/pull split: Each push or pull workout will have 4 exercises one per muscle group (two for back since it's made of many different muscles). I find the programs easy and straightforward stretches and exercises to be beneficial for my current lifestyle. Even if you want to, you cant do the same program forever. My mild back pain disappeared. The content of this field is kept private and will not be shown publicly. Notify me of followup comments via e-mail. You only do one set of this special technique/method. Creating a Bodybuilding Split For Natural Bodybuilders | by Truth Seeker | Regardless of what the mainstream muscle media say, there isn't a perfect bodybuilding split. Alex Larrsons Hyperbolic Stretching has been tried by more than 80,000 people. Shoulder stretch: With one arm reach across to the opposite shoulder and the other arm use the other arm to pull it into the stretch. Doing so regularly will make your pelvic muscles healthier. Natural Gallant Bodybuilding 2 Day Split, In just four weeks, you will see the best results by following the 8-minute stretching routine. The strength and skills developed by compound movements translate well to sports and real life. Previous page. . 10 reviews. This includes step-by-step video routines, introduction, and exercise explanation videos. I use dumbbells, (body weight) Push ups, Pull ups. It also gets some blood in the muscle to increase the mind-muscle connection. Dont deadlift heavy more than once a week unless youre a beginner or someone who knows what he is doing. Know i'm married and i used to workout from monday to friday, and she doesnt agree so much because she's working on shifts (one week morning shift, another week night shift) i wondering if i do your workout plan on her morning shifts like monday and thursday and when she's in night i'll workout from monday to friday. Hyperbolic stretching can help you achieve maximum results in a short amount of time. Great. Some joint pain and discomfort are unavoidable when youre training hard, but you should never perform movements that are obviously hurting your connective tissues. edu Academia. Natural gallant bodybuilding 2 day split. what you think about? ;t[hrOR1dyiY6bA+`U4, $XfX}ayW bA`eA 4_B`ThNHwTl{G. The final decision on whether the Hyperbolic Stretching program is effective for you is dependent on how consistent it is used and how well its integrated into your daily routine. Furthermore, if you already have an established stretching routine that works well for you, it may not be beneficial to switch to this particular program. 2nd this I cant see myself ever going away from upper/lower. You can still read our article to get an overview of Hyperbolic Stretching. You can buy Alex Larssons Hyperbolic Stretching program through its website. This can help reduce the risk of injury during physical activity or everyday life. Hello Steve, Im just completed the 12 week Power Hypertrophy Upper Lower workout & it was great! Discover the secret to unlocking all your flexibility potential, Find out the secret to increasing your muscle elasticity, Discover a way to quadruple core strength. has anybody followed this programkindly let us know your results, Behind the neck presses for beginners? Hip flexor stretches may also improve flexibility and posture. The Hyperbolic Stretching program by Alex Larson is a type exercise. endstream My daughter said that I look weak and scrawny Focus on movements that give you the best results and make you feel the happiest when you hit a PR or graduate to a more difficult variation. 3.Always do the important exercises first. In this program, the technique focuses on increasing flexibility, mobility, and strength through stretching. A two-day training split means splitting up your entire body into two separate workouts, training half in one . For instance, an experienced guy with a favorable build can squat every day without problem whereas someone who is not built to squat may find his lower back and knees in serious pain if daily squats are chosen. Lastly, it is a great way to clear and relax your mentality by helping you clear out your mind and reduce your stress levels. stream should be done before you give it a shot. Whatever the reason, stretching can still be a good form of exercise. Los ajustes de cookies en esta web estn configurados para permitir las cookies y ofrecerte la mejor experiencia de navegacin posible. This program accentuates the EASING INTO results aspect of training without the pulverizing of the joints and recovery system often used in most workout programs. I'd substitute that with front presses, less risk of shoulder injury, if i stick to this routine with walking daily for one hour and low carb diet .. Is this suitable for losing weight with increasing strength?? It also contains exercises that target specific muscles for the splits. Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set, Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set, Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set, Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set, Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set, Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set, Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set, Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set, Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set, Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set, Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set, Preacher Curl: 2 sets of 6 and one maximum mTor activation set, Leg Extension: 2 sets of 6 and one 6-8-10 drop set, Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set, Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set, Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set, Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set, Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set, Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set, Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set, Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set, Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set, Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set, Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set. The frequency and weight has been adjusted in this program. Would it be alright to add it in before regular BP? Be careful when spreading your weekly chest/shoulder/triceps volume {more}, the lats and the upper back arealmost impossible to overtrain, but too much back work can cause wrist, elbow and shoulder pain. For calves, increase the reps to 15-20. %PDF-1.4 There are four components to the program: dynamic stretching, static stretching, jump-stretch, relaxation, and dynamic stretching. His training split (the 2 day split - 6x Per week) Day1. . If you're a natural lifter, you can't train like an enhanced bodybuilder or action movie star. Your goal is to do as many reps as possible without training to failure on each set. This workout would be performed 2-3 times per week along with the other day. Again, timing is key with this as well. the quadriceps, hamstrings and glutes are also hard to overtrain, but their respective tendons are not that tough. Customers who arent satisfied can request a full refund. Web page addresses and e-mail addresses turn into links automatically. Find a weight that limits you to 8-10 reps on the first exercise; and then a weight that allows you to complete 10-12 reps on the second and third exercises. There is one day off per week in this program, but if you experience extreme soreness then feel free to take an extra day. However, what I felt was exactly the opposite. Quantity These sets are not typical warm-ups. . As an added bonus, you can also strengthen your lower back muscles. I don't think that would be overdoing it right? Thanks. Some studies show that the pump is actually good for hypertrophy somehow, Ive noticed that I get better pumps working my entire upper/lower body separately rather than going push/pull. Minor tweaks will always be required. In fact, somehow, it does make me want to exercise more. thanks. Even busy people can find time to do a few sessions. Each component targets different areas of the body to increase flexibility, mobility, strength, and endurance. Although stretching may seem like a simple activity, it is an important exercise that can help you improve your health. Regular stretching can also help you relax, which will allow you to think clearly and focus better. Start the set with a weight you can lift for 6 reps. Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight. Dips Up to 30 reps I. I have been lifting for many years off and on. Would this be a good routing for me to build some strength and some muscle in order to finish building my deck and look physically better. These are simple stretches that anyone can do. Some of the exercises are not described well, which may result in confusion and puzzlement. Allows for incremental adjustments that suit me more. XS0y^r\L{NCd 2 DAY SPLIT "C" PROGRAM. Wednesday - Workout A2 Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set Preacher Curl: 2 sets of 6 and one maximum mTor activation set Thursday - Workout B2 I prefer the load/deload method a.k.a. It gives you a guideline to follow, but you can also replace exercises given in this program with your own favourites or just merely experiment with variations all the way through. They may be looking to improve their flexibility. You think this is enough on my off days or should I add to it? . 3 0 obj There's no way you won't. It felt like I was clearing my mind by doing the stretches. Pullovers 310-12 Thank you for your advice. Study with Quizlet and memorize flashcards containing terms like Andy has diabetes and he is not good about taking his medications or even checking his insulin levels. Drop another 25-40% and perform 10 more reps. Rest as little as possible between the parts of the drop set. While you can use any exercise you want, when possible I like to use 2 multi-joint exercises and 1 isolation exercise. 1180 First Street South Ext, what kind of diet and cals do i need to take in. DAY 1 of a Two Day Split of a Natural Bodybuilding Workout. This program includes dynamic stretching, static stretching, and breathing techniques. 2006-2023, Hyperbolic stretching by Alex Larson avoids the use of heavy weights, and instead uses them to perform simple stretching exercises that anyone can do. Would you suggest this program while doing the kettlebell program? We send you the latest workouts, videos, expert guides and deals. Suggestions? How long did this take in the gym? Hey Andrew - it's best to have at least one day of rest between workouts to allow your body to recover. In general, the weakest points are the shoulders, the lower back, and the knees. This program is for veterans of frequency training who wish to engage in more frequency in their training to gain the benefits of strength gain and muscle mass inherent from training more frequently. For the next three weeks, follow a two-day training split repeated twice a week, for a total of four weekly workouts. Natural Gallant Bodybuilding 2 Day Split. These exercises target the lengthening of the muscles in the lower body such as the glutes and hamstrings, calves and hip flexors. Push forward with hips until you feel a comfortable stretch in front of the hip joint hold for 30 seconds on each side. For anyone like me who came across this thread looking for new routines. The product has a 60-day money-back guarantee. Join today and unleash the power of BodyFit! Customers and users who follow it will reap the rewards. My upper consisted of 2 chest, 2 backs, 1 lateral delt, 1 rear dely, 1 bicep, and 1 tricep. Hyperbolic Stretching can also reduce back pain by relaxing tension in the spine and increasing flexibility of the lower back muscles. When done correctly, stretching can help improve overall flexibility and range of motion in the joints and muscles. There is so much you can do to improve your flexibility. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. The comprehensive approach Alex Larson takes to stretching makes Alex Larsons Hyperbolic Stitching program a worthwhile option for anyone who wants to increase flexibility and reduce the risk of injury due to physical activity. My body started to feel much better over the days. One of the main targets of the program is the pelvic tissues. I lost 30 pounds through dieting only during the last six months. just do.. squat s/ bench press / barbell rowing and barbell press as prescribed..and add few other exercises if u have energy Hi (: i want to ask if i habe to do squats.. i cant do them anymore ._. I rested when tired and did not push myself as I would if I were 40. swindon town scholars . eg: 3 weeks, 4 weeks etc.. and also hope u could upload a little advance work-out after completing this. Hey, thanks for this. Dont train your legs more than 3-4 times a week unless you can handle it. Lines and paragraphs break automatically. These are sets where you get the feeling for the weight and decide what training weight you'll use for the work set(s). Hey, so I've been working out now for five months so I was wondering, can I still use this program? "A TWO-DAY TRAINING SPLIT ALLOWS FOR MORE EXERCISES PER MUSCLE GROUP.". This program is to be performed for 3 weeks and then you can either go back to your old way of training, OR you can then move onto the 2 DAY SPLIT B program. Each routine takes about 8 minutes and is repeated 3 times per week. There was a routine by a guy named (Kelei) on a bodybuilding forum. One of the defining features of the exercise is that it promises to give practitioners the ability to do and drop off into full splits. SUPER HIGH FREQUENCY WORKOUT PROGRAM. Can this workout be done three times a week by intermediate lifters ? This is a 2 day per week fullbody routine, designed by Steve and should be used by those looking to build muscle, gain strength and/or gain weight. For those who don't know him you can google : Natural Gallant Bodybuilding. is it ok to do cardo. This program is a continuation of the 3 DAY SPLIT program and should be used after the A program is used for at least 3 weeks or more. Regular deep stretching can improve posture, decrease injury risk, and increase overall performance. You can do both. I'm doing cardio 3 Times a week currently. This is one thing I've been wondering about lately. This increase in the amount of work done for each muscle group is important for continued progress. To cover all basic movements of the body, make sure that your exercise selection includes pulling, pushing and squatting motions. These special techniques will only be used on the third and last set of each exercise: Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded stretching are the contraction types that increase mTor activation the most. Hi Steve I'm new on working out I'm 20 and weigh 190 lbs, My height is 5'8, I have a bit of a belly, and want to lose some fat. Natural Gallant Bodybuilding 2 Day Split. The surprising thing was the programs effect on my mental health. . Do you recommend this routine? Incorporate a full-body flexibility regimen into your routine that will keep you flexible for the rest of your life. I think everything is in the title For those who don't know him you can google : Natural Gallant Bodybuilding. Quality over quantity. Hyperbolic Stretching is an effective stretching program for improving posture and reducing back pain. The program also helps improve posture and reduce stress. These four components make Hyperbolic Stretching a great way to reduce soreness after a workout and improve your posture and balance. Think I found it. Natural Gallant Bodybuilding 2 Day Split. Hyperbolic stretching is an effective way for increasing active range of motion (ROM), decreasing the risk of injury due tight muscles, improving performance in daily activities, preventing muscle soreness after exercises, and helping you become more flexible. It focuses on stimulating the nervous system to help increase flexibility efficiently while helping reduce injury risk. Does it take you an hour and a half on your upper days? The whole purpose of training to build muscle is to trigger protein synthesis. Can I do this workout Thursday, Friday back to back after my 15 min jog.I usually job about 1 - 2 miles 4 days a week..Also Can i gain a little size and shape in the biceps, triceps and pecs, not too big but just so the ladies will notice.and i only have two days per week and i will be extremely consistent. Legs / Shoulders . 1180 First Street South Ext, Effective 2 day per week fullbody routine that is perfect for building muscle and strength. Any recommended workout for a trucker. It was as much weight as you could do for 10-12 reps. Then rest just long enough to do 3 or 4 more reps. Continue doing 3-4 reps to a count of 30/50 reps. What should be done as far as warm up sets? Some people might want to do more advanced stretches. This online program is designed to improve mobility, range of motion and lower back pain. Squats work up to the weight from Day 1 but only do 2 reps. Keep the rest in the bank. All in all, those who cannot enjoy a solitary workout may not appreciate this product overall. E-mail me if you want more specifics at gregenzor@gmail.com or continue through this forum. . Steve is also known as a powerbuilder. Walking for a length of time is good, but shorter, more intense (still low impact) aerobic activity will boost your metabolism. my left knee is fucked.. i cant twist it anymore.. deadlifting is totaly fine.. can i skip squats and only do deadlift twice a week? For 30 seconds, hold the position. These exercises also target upper body muscles such as the neck, chest, back, shoulders and triceps. Hamstring stretches help increase flexibility and improve the range of motion in the hip. natural gallant bodybuilding 2 day split pdf. 0000 Ocr_module_version 0. Do a push/pull split (or push+quads/pull+hamstrings) 6 days a week. Shoulder stretches can help relieve muscle tension, pain, and tightness, especially in the neck and shoulders. Store; Articles; Community; Loyal-T Club. My days of feeling sluggish every day are gone. Already have a Bodybuilding.com account with BodyFit? Should I consider alternative exercises (I've been doing Hammer Curls and Close-Grip Bench Press for Bi's and Tri's respectively), or just force myself to move onto higher weights after a certain amount of time? Or any recommendations? In this particular two-day split, train all torso muscle groups (chest, back, shoulders and abs) in Workout 1 and all limb muscles (biceps, triceps, legs and calves) in Workout 2. Thanks for your advice!. And some users agree with it. To maximize growth, frequency is king. INSTRUCTORS SOLUTIONS MANUAL FOR MECHANICS OF MATERIALS 10TH EDITION BY HIBBELER The solutions manual holds the correct answers to all questions within your textbook, therefore, It could save you time and effort. i do not have a rack or squat stand .. When you can perform 25 total reps for all three sets on exercises that require 3 sets of 6-10 reps, add weight. Dumbbell curls 5-6 totals sets. Static stretching involves holding stretches for a while without any movement or bouncing. Like only going one day off between upper/lower chunks on weekends for a short time. Hey thanks for the program it's good but I have a problem with all of the programs I have seen and the problem is that I only can go to the gym on Friday or Thursday and I want to now that is there any problem on that or not ? It was centered on compound lifts. Some people perform their quad stretches as a warm-up or cool-down after a lower-body workout routine, yoga practice, and other wellness activities. Ev?tAwYY ? You can add 3 sets for biceps and 3 sets for triceps after each workout 8-10 rep range. It uses specific set/rep combinations to target muscle survival reflex, also known as myotatic reflex or commonly known as a stretch reflex. You might see some improvement in just one to three sessions. Hi Steve. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. When you can do more than 12 reps on the first set, move up in weight. To maximize your competitive performance and muscle strength, learn how to do a muscle warm-up. Plus, I feel more motivated to exercise than ever. 2.Never do exercises that cause you joint pain. Natural Gallant Bodybuilding 5.9K views6 years ago LIVE, NO EDITS, FULL BODY NATURAL BODYBUILDING WORKOUT, 2 SESSIONS Natural Gallant Bodybuilding Live NO CUTS, CHEST, BACK, AND BICEPS. Compound exercises are effective because they teach you how to generate strength and power with your whole body. 5.Incorporate pulling, pushing and squatting motions. Again, you only do one set of this special technique/method. Chest stretch: Interlace your fingers behind your back and bring them up above your head as comfortably as possible. Many people have seen success with this program, citing improved mobility and fewer injuries due to their efforts. Bonus 3: Dynamic Flexibility and Stretching, Bonus 7: 60-Day 100% Money Back Guarantee. This allows you to train a bit heavier than in the previous phase. When done correctly, stretching can help improve overall flexibility and range of motion in the joints and muscles. This workout combines traditional stretching with dynamic movements. The workouts are shorter and i can focus more on the specific muscle groups. It helps you become more flexible faster than traditional methods. 400 Regardless of whatthe mainstream muscle media say, there isnt a perfect bodybuilding split. Could be stretching the myofacia makes a difference somehow. Due to work schedule. the prisoner of love turkish series english subtitles, pediatric gastrointestinal doctor near Vijayawada Andhra Pradesh, mobile homes for sale in alabama by owner, which of the following occurs as a result of coarticulation select all that apply letrs, what facts can you enumerate why spanish cuisine has an abundance of ingredients, 20 oz sublimation tumbler blanks wholesale, oxford placement test for young learners pdf, how to change language on amazon from spanish to english. Hamstring stretch: Sit on the floor with one leg straight in front of you and the other bent with your foot against your inner thigh. Finally, relaxation helps cool down after a workout session and alleviates any soreness that may have been built up during the session. The Hyperbolic Stretching exercise can help you get splits. By incorporating Hyperbolic Stretching into a regular workout routine, it can help improve your posture and reduce back pain over time. The most important steps of building a routine are: choosing the right exercises for your current condition and goals, finding a frequency thats challenging and yet recovery friendly. Can I workout on a day other than Monday and Thursday? I am going to do the Upper/Lower Kettlebell workout nowhowever, I still want continue doing Bench Press, Squats & deadlift. This workout can also be performed on Monday, Wednesday and Friday, alternating between A and B workouts. If an exercise is causing you joint pain, its worthless. Dont waste energy by starting your routine with small isolation drills unless the goal is to warm-up. In addition, multi-jointexercises are also more fun to do than isolation movements. The rest in between sets has changed as have the variation of exercises. For most muscle groups, this will allow you to do one multi-joint mass builder and one single-joint or isolation exercise to build both overall size and shape. I plan to do cardio and abs Mon-Fri regardless. 00. . Find interactive solution manuals to the most popular college math, physics, science, and engineering Dec download free solution manual of Mechanics of materials by Hibbeler tenth (10th ) edition book in pdf format. stream This allows for going heavier and making sure each set goes to muscle failure. You can also do push-ups or sit-ups with your bodyweight. You can adjust the intensity and duration of the workout to meet your individual goals. If you are uncomfortable or feel that you are not yet ready for a heavier exercise, you can choose to start slowly before gradually building up to a routine that suits you. Q & A with one of the world's premier strength coaches. Jason Gallant shares his knowledge of bodybuilding and lifting weights from his 27 years experience in the competition world and the gym. Some diagrams can be pretty unclear, and it is up to the customers to guess which body part should feel the stretch. It was as much weight as you could do for 10-12 reps. Then rest just long enough to do 3 or 4 more reps. Continue doing 3-4 reps to a count of 30/50 reps. Remember, you can't do a high volume of work if you have a high frequency of training when you're natural. Phone: 1-800-537-9910, Terms of Use - Many users have remarked on how much better their bodies feel after using it. Gaining strength comes from all of these put together in the right package and done the right way for your body, lifestyle, and nutritional habits. Workout Description. Some examples include: Quad stretching can activate your muscles, stimulate blood flow, and increase flexibility and range of motion. They exercise these parts and allow them to get split into 95 degrees between both thighs. Alex Larssons Hyperbolic Stretching program is ideal for anyone who is looking to improve their flexibility, strength, and coordination. But don't forget that frequency and volume are inversely related. The days listed are examples. Natural Gallant Bodybuilding 2 Day Split. could somebody whlo followed this programme update js with their results please. These people may not be right, but I dont think they are. His goal is to help others build as much muscle and strength as humanly possible. D.3*DQ3'c"+}4;` QHvJeeW9_Wi_kB! Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. After three weeks of whole-body training, your muscles need a new challenge. Universi-ty. 2 Almost 70 % used a bro split, training each muscle group once per week on a 5-day split. Let us know how they work for you. This program is to be followed after using the "A" program. 9 I encourage everyone to increase and lower volume in their workouts in order to hit different muscle fibres. with in-depth instructional videos. I mixed and poured 144 bags of concrete for the foundations of a deck that I am building..
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