Matt's STS Log

[matt20]

Well guys doing this blast with Mac and I have to say I was impressed with todays workout. I think I'm going to stick with this training style.
Deadlifts-315x10,405x5,315x8
Pulldowns-90x10,200x8,250x8,230x8,180x12
EZ Bar Pullovers-45x14,65x10,65x8
Barbell Row-185x10,225x6,185x15(Went too light here)
T Bar-145x15,195x10,215x7
DB Shrugs-75x10,90x10,100x10,100x12

[RickB]

:popcorn: subscribed!

[matt20]

DB Decline-80x10,100x7,100x8,100x8,80x12
DB Incline-80x10,80x6,80x8
Standing DB Curls-50x9,50x7,40x8
1 arm Preacher curls-30x14,40x8,40x8
DB Hammer-30x15,40x10,50x8

[Ronnie Rowland]

Well guys doing this blast with Mac and I have to say I was impressed with todays workout. I think I'm going to stick with this training style.
Deadlifts-315x10,405x5,315x8
Pulldowns-90x10,200x8,250x8,230x8,180x12
EZ Bar Pullovers-45x14,65x10,65x8
Barbell Row-185x10,225x6,185x15(Went too light here)
T Bar-145x15,195x10,215x7
DB Shrugs-75x10,90x10,100x10,100x12

This is good to hear!:)

[matt20]

Powertec Press-215x10,305x4,260x8,260x7,215x13
1 arm side laterals-30x15,40x9,50x6
Bent over DB Laterals-30x15,40x10,40x8
French Press-95x10,105x7,95x8,85x13
Reverse grip pressdowns-50x15,70x10,90x8

[matt20]

Standing Calve raises-225x10,315x8,315x10
Seated-275x15,365x10,365x10
Squats-135x12,205x12,225x10(Warm ups),315x10,405x6,315x10
Hack squats-275x15,365x15,450x12(Rep ranges were a little high here)
Leg curls-40x10,50x6(Done one leg at a time)
Romanian DB-50x15,60x12

Great workout today. Legs felt really pumped. A little different doing calves first, but still liked it.

[Ronnie Rowland]

Standing Calve raises-225x10,315x8,315x10
Seated-275x15,365x10,365x10
Squats-135x12,205x12,225x10(Warm ups),315x10,405x6,315x10
Hack squats-275x15,365x15,450x12(Rep ranges were a little high here)
Leg curls-40x10,50x6(Done one leg at a time)
Romanian DB-50x15,60x12

Great workout today. Legs felt really pumped. A little different doing calves first, but still liked it.

Heads-up matt! RoaringMadMac cut you guys 2 sets shy on quads this morning. Could it be he was afraid he might not be able to climb thetree stand on Saturday if he did 8 intense work sets for quads??? :hysterical:

[RickB]

Heads-up matt! RoaringMadMac cut you guys 2 sets shy on quads this morning. Could it be he was afraid he might not be able to climb thetree stand on Saturday if he did 8 intense work sets for quads??? :hysterical:


AHA!!! Not only is he a slacker, but he is a short-cut slacker! :D

[RoaringMad Mac]

Okay I was under the impression that you wanted me to do three warm up sets and them just continue on doing the three working sets. I guess not.

LOL, Believe me next Friday we will have this down completely. like they say good reason this Prime, Blast, Cruise is implemented here. Learning to adapt to what Ronnies wants me to do.

Oh and Rick have fun now because if you ever get over here or I come to Texas and we work out I'm going make sure you pay for every little word you have said to me. I remember things. Whuhahahahhaahahha:hysterical:

[RickB]

Oh and Rick have fun now because if you ever get over here or I come to Texas and we work out I'm going make sure you pay for every little word you have said to me. I remember things. Whuhahahahhaahahha:hysterical:

:angryhulk:<--you me--> :soorry:

[matt20]

Deadlifts-315x10,410x5,315x10
Pulldowns-160x10,300x5,250x10,250x8,180x15
Pullovers-50x10,65x10,65x9
Barbell Row-195x10,235x5(Got 7, but last 2 I cheated on),205x10
T Bar-165x15,215x10,240x8
Barbell Shrugs-135x10,315x8,225x8,225x15

Good workout today. Still trying to get adjusted to the weights and reps.

[matt20]

Decline DB-90x9,100x6,100x9,100x7,90x10(Meant to use 80's)
PowerTec Incline-180x15,270x10,320x5
Seated DB Curls-40x10,50x8,40x10
1 Arm Preacher-30x15,40x8,40x7
DB Hammer curls-30x15,50x10,60x6

[matt20]

PowerTec Press-180x10,270x5,230x10,230x8,180x15(Counted just the weights)
1 arm Side laterals-30x15,40x10,50x7
Bent over Laterals-30x15,40x10,50x6
French Press-95x10,115x8,105x10,95x14
Reverse Pressdowns-60x15,80x10,100x8

[matt20]

Standing Calve Raises- 225x12,315x10,405x8,315x9

Seated-270x15,375x10,375x15

Squats-Warmup-135x15,205x8,225x4
Worksets-335x10,425x6(Proud of this),385x10,355x10,295x15

Hack Squats-270x15,375x10,375x10

Leg curls(Done 1 leg at a time)-40x10,50x7

Romanian DB-50x12,60x14(Need to go up next week)

This was by far one of my best workouts I have had. I'm really starting to see this program working.

[matt20]

Forgot to add that me and mac did my measurements today. Today was Leg day so everything was cold except legs.
Quads-25in
Chest-45in
Shoulder-53in
Biceps- Right-16 3/4in
Left-16 3/4in
Forearms- Right-13in
Left-13in
Calves- Right-16in
Left-16in

I'm still wanting to add a lot of size, but the good thing is everything is pretty much proportional so far.

[Ronnie Rowland]

Standing Calve Raises- 225x12,315x10,405x8,315x9

Seated-270x15,375x10,375x15

Squats-Warmup-135x15,205x8,225x4
Worksets-335x10,425x6(Proud of this),385x10,355x10,295x15

Hack Squats-270x15,375x10,375x10

Leg curls(Done 1 leg at a time)-40x10,50x7

Romanian DB-50x12,60x14(Need to go up next week)

This was by far one of my best workouts I have had. I'm really starting to see this program working.

Awesome job matt!!! Your rep-sets with squats are looking very good! You should add a few pounds on your last set of hack squats in order to enter the 6-8 rep zone.

In addition, you can bump up hams to 6 sets total by adding another set to each exercise. And you can also add one more set to standing calf raises.

[matt20]

Alright sounds good.

[RoaringMad Mac]

Here are Matt's pics from this morning.

[matt20]

Deadlifts-315x10,415x6,335x10
Pulldowns-180x10,300x7,270x10,180x15
Straight Arm Pulldowns-70x15,90x10,90x8,90x7
Barbell Rows-195x10,235x6,225x8
T Bars-165x15,215x10,265x8
Barbell Shrugs-225x10,315x10,315x8,225x12

[RoaringMad Mac]

More

This last one I am very proud of him.

[RickB]

Looking very good Matt! Especially your lat spread!

[RoaringMad Mac]

Here is Matt's pics I will let him sort them out later.

[RoaringMad Mac]

More Chest

[RoaringMad Mac]

Front Lat spread

[matt20]

DB Decline-90x10
110x4
100x10
100x10
90x11
PowerTec Incline-180x15
270x10
320x7
Seated DB Curls-40x10
60x6
50x8
1 Arm Preacher-30x15
40x9
40x6
Hammer Curls-30x15
50x10
60x7
Another great workout. This was the most pumped my biceps have felt during this blast.

[RoaringMad Mac]

Pics after today's workout.

[RoaringMad Mac]

More

[RoaringMad Mac]

<embed width="448" height="361" type="application/x-shockwave-flash" wmode="transparent" src="http://img.photobucket.com/player.swf?file=http://vidmg.photobucket.com/albums/v627/kmcentyr/powerTecpress2.flv"></embed>

[matt20]

Took a while today to get the muscles warm because it's so freakin cold. Everything was pretty much fast paced after that.

PowerTec Press-180x15,230x10,250x6

1 arm side laterals-30x15,40x10,50x7

Lying Rear laterals-20x15,30x10,30x8

Barbell Shrugs-225x15,315x10,385x9

[matt20]

Biceps:
Barbell Curls-85x15,95x10,105x5
1 Arm Preacher-20x15,30x10,30x8
Unilateral Hammer-30x14,40x10,40x8(First time to do these, but really got a good pump)

Triceps:
Close Grip Bench-185x14,205x9,225x7
Pressdowns-70x15,110x10,110x8
Reverse Grip Pressdowns-50x15,60x10,70x10

Tomorrow will be Legs. Starting monday I will be doing the 5 day split. While I have been home I have just been doing Mac's workouts. So monday I will have one week of the blast.

[RoaringMad Mac]

Today's leg pics

[matt20]

Squats-315x15
405x10
425x8

Leg sled- 375x15
465x10
535x10

Leg Ext-50x15
150x10
150x8
150x9

[matt20]

This is my last week of the 5 day blast. Ronnie if I am doing this wrong let me know.
Chest- DB Incline-90x10,100x4,90x8,85x9,75x12

Plate Load chest press-180x14,210x10,220x9,230x9,250x6
(I am going to be changing chest up a little until I find two exercises I feel will work well)

Claves-Standing-315x10,365x8,335x10,335x10,315x15(Done on smith)

Seated-115x15,135x10,160x10,170x10,180x8

Great workout today got some really good pumps.
Mac I'm ready to be back working out at your gym, got into with some dumbasses today.

[RoaringMad Mac]

Believe me Brother I missed you too this morning. Iron Dungeon is nice is it not.

[matt20]

Yea it is. I am almost had to drop the 100lb DB's on some dumbass today after I asked him nicely 3 different times to do his pushups some where else besides right up under my bench. He sat their and watched me warmup and then still got right beside me. I started to drop them on my heavy set and told him he had 2 seconds to move or I'm going to drop them on his damn back!! I think he felt stupid after that because his buddy said I told you not to do them their!! Haha

[matt20]

Deadlifts-315x10,425x3(Pissed about this),335x9

Wide Grip pulldowns-145x10,190x6,175x8,165x9,145x14(Big difference b/t the cables and free weights)

Straight Arm Pulldowns-50x15,65x10,65x9,65x8,65x6(This fried my back)

Barbell Rows-195x10,245x5,225x10

T Bars-3 platesx15,4 platesx10,5 platesx6

These workouts just keep getting better and better. I swear when I left the gym my lats felt as wide as a house :D

[RoaringMad Mac]

That is a good thing LOL

[Ronnie Rowland]

Deadlifts-315x10,425x3(Pissed about this),335x9

Wide Grip pulldowns-145x10,190x6,175x8,165x9,145x14(Big difference b/t the cables and free weights)

Straight Arm Pulldowns-50x15,65x10,65x9,65x8,65x6(This fried my back)

Barbell Rows-195x10,245x5,225x10

T Bars-3 platesx15,4 platesx10,5 platesx6

These workouts just keep getting better and better. I swear when I left the gym my lats felt as wide as a house :D

Your lats are certainly looking wide. We might have to change your name to Mattster the Latster..:p

[matt20]

Haha, that was pretty good!!

[matt20]

I wanted to do DB Press today, but the gym was way to crowded.
Cybex Press-200x10,290x6,270x10,270x8,180x14

1 Arm Side laterals-25x15,35x10,40x10,45x9,50x7

X Crossovers-70x15,90x10,110x8(I hope these are ok Ronnie, I tried to do reverse flyes on a machine but it pulled on my shoulder to bad)

Behind the back Shrugs-225x10(too light),315x8,275x10,275x10,225x15

[matt20]

Barbell Curls- 95x10,105x8(Should have went up a little bit),105x10,85x15

1 Arm Preacher Curls- 25x15,30x10,35x8,40x6(To heavy)

Unilateral Hammer Curls- 30x15,35x10,40x7

Close Grip Bench- 205x10,225x7,205x9,205x8,185x11(Couldnt get the 12)

1 arm reverse cable pushdowns- 40x15,50x10,55x10,60x9,60x7

Really good workout today. I am looking forward to LEGS tomorrow!

[matt20]

Well guys next week I am going to start dieting and doing a little cardio. I will be adding the cardio in, but I don't think I will do a diet log because it will be too much hassle. It is going to suck because I have always been lean and never had to diet before :eek:

[Ronnie Rowland]

Well guys next week I am going to start dieting and doing a little cardio. I will be adding the cardio in, but I don't think I will do a diet log because it will be too much hassle. It is going to suck because I have always been lean and never had to diet before :eek:

What phase are you beginning next week?

[matt20]

The Cruise.

[matt20]

Holy Shit Guys! Great workout today :thumbup:

Barbell Squats-
335x10
435x6
405x10
405x10
315x15

Leg Press-
12 platesx15
16 platesx10
18 platesx10
20 platesx10
22 platesx6
I could not fit anything more than 18 plates on the leg press, so I had my partner help guide a 90lb DB on the top of the sled for extra weight. I Went up 90lbs or 2 plates each set after that.

Seated Leg curls-
120x10
150x6
130x10
135x10
100x13(Did these slowly and squeezed the reps)

Lying leg curls-
80x15
100x10
130x6

Ronnie I was going to do he stiff legged deadlifts, but my back was too sore from deadlifts earlier in the week and squats today. I hope what I did was ok.

[Ronnie Rowland]

Holy Shit Guys! Great workout today :thumbup:

Barbell Squats-
335x10
435x6
405x10
405x10
315x15

Leg Press-
12 platesx15
16 platesx10
18 platesx10
20 platesx10
22 platesx6
I could not fit anything more than 18 plates on the leg press, so I had my partner help guide a 90lb DB on the top of the sled for extra weight. I Went up 90lbs or 2 plates each set after that.

Seated Leg curls-
120x10
150x6
130x10
135x10
100x13(Did these slowly and squeezed the reps)

Lying leg curls-
80x15
100x10
130x6

Ronnie I was going to do he stiff legged deadlifts, but my back was too sore from deadlifts earlier in the week and squats today. I hope what I did was ok.

It's those heavy half squats you did with mac. Don't do those again! They will destroy your back!!!!!!!! Use much lighter weights, work in a full range of motion and feel the muscle. ;)

[matt20]

Yea I agree. I am even thinking of doing front squats for a while. I think that will help bring out some seperation for my quads. What do you think adding those in with leg presses?

[Ronnie Rowland]

Yea I agree. I am even thinking of doing front squats for a while. I think that will help bring out some seperation for my quads. What do you think adding those in with leg presses?

Front squats would work well.

[matt20]

Sounds good Ronnie, I'll do them starting this week.

[matt20]

First Day of Crusie.
Decline Barbell:
245x10
285x6
265x8
Incline DB:
80x12
90x8
90x6
Felt a little different doing declines today. They definetly worked well though. I think I will stick to these exercises for awhile. I was weaker on Inclines, but I think doing them second and fatigue the muscle helped me keep better form and get a better stretch at the bottom. I will watch these and see if it can help bring up my chest!

Standing Calves:
365x10
385x6
365x10

Seated Calves:
115x15
135x10
160x7

After workout did 20 minutes of low-intensity cardio on treadmill.

[Ronnie Rowland]

First Day of Crusie.
Decline Barbell:
245x10
285x6
265x8
Incline DB:
80x12
90x8
90x6
Felt a little different doing declines today. They definetly worked well though. I think I will stick to these exercises for awhile. I was weaker on Inclines, but I think doing them second and fatigue the muscle helped me keep better form and get a better stretch at the bottom. I will watch these and see if it can help bring up my chest!

Standing Calves:
365x10
385x6
365x10

Seated Calves:
115x15
135x10
160x7

After workout did 20 minutes of low-intensity cardio on treadmill.

If the upper chest continues to lag behind we will bump you up to 12 sets by adding in some incline flyes on top of what you are doing;) now!

[matt20]

Ok. I was thinking starting the next blast to start doing that if it you thought that was alright. I really feel that is the bodypart lagging the most.

[matt20]

Deadlifts-335x10,405x4

Wide Grip pulldowns-170x10,195x6,175x10

Straight Arm Pulldown-40x15,55x10,70x6

Barbell Rows-205x10,235x4

Seated Cable Rows done with Flat Bar-175x14,190x9

[matt20]

Well guys I have not been able to workout for about the past 2 weeks. I had a muscle strain in my lower back. I wasnt watching my form squating and paid for it. My back feels alot better now. I might take another day or two off. After that I am going to do some light work for a week or so. Then start my second STS cylce. So I will continue my log once I start my workout.

[omaha16859]

That sucks Matt. Take it easy, do some good stretching, and ice that bad boy. Hope you feel better!

[matt20]

Thanks Man

[matt20]

I have done some light exercises this week and my back feels a lot better. Next week I will start my new workout program. I am following something similar to the STS 5 day, but since I am cutting it will look different. I will be doing 30 minutes of cardio after every workout besides leg day. On my off days cardio will go up to an hour.

[RickB]

Glad you're feeling better bro! Give it hell! :thumbup:

[matt20]

Thanks Rick

[matt20]

Well I thought I would give an update. I haven't been able to workout for the past two weeks because of my back. I went and saw a physical therapist monday. He thought that my L4-L5 did not seem to be aligned correctly. I had a little bit of swelling on my left side where I hurt my back. He said their could be some ligament damage. Not a herniated disc thank god. I have an exercise to do this week to see if it improves any. It is starting to feel better after only two days of it. Don't know if it's the time off or the fact that I am stretching it out. Anyways hopefully he will see improvemet, if so I will probably be able to workout light in the next couple of weeks. If not possibly a month. The good thing is I still way the same so maybe I won't lose too much muscle. I am trying not to rush back into it, but it's a little hard not too.

[omaha16859]

Ice that inflammation in the LV!!!! As soon as the shooting pain is gone, switch to heat. Trust me the ice helps tons. Get a bag or two of peas and wrap it on with your squat belt. That way you have support and cold too for the inflammation.

[omaha16859]

Been 12 days, how are you doing Matt?

[matt20]

It's doing better. I just got back from seeing my Sports Therapist and he said it looks like I need a couple more weeks before I hit the weights. If I did have some ligament damage then he said your looking at 6-8 weeks for full recovery(This is the 4th). I don't want to to rush it but it's driving me crazy not working out. I'm down 8lbs already. Hopefully muscle memory will kick in and it will come back.

[RoaringMad Mac]

I will be in the same boat at the end of this week. But I will be longer healing. LOL. Friday is the surgery.

[RickB]

You'll get it back Matt! No doubt. Just don't rush it, because really looking at the big picture, this is just a smidgen of your life. Hang in there!

[matt20]

Appreciate it Rick!

[Ronnie Rowland]

Matt, I'm helping a lady rehab the exact same injury. It's a hard injury to get over. Another trainer before me put her on a leg press machine and when she brought her knees in close to her body and went to push the weight back up-the muscles and ligaments gave way.

I train no one on the leg press with full range movements for that reason a lone. Come to think of it I encourage everyone to avoid leg presses these days.

When you start training legs again do lunges on a smith machine for support and avoid leg curls, etc. In time you can add leg curls back into the equation but the stiff legged dead-lifts should be avoided IMO..

[omaha16859]

I have found that leg presses really have made my back feel better over squats. Maybe the nature of my injury was different then your trainees? To my knowledge I had no ligaments tears. I have before, but allowed quite sometime for that to heal before lifting again.

[matt20]

Thanks Ronnie. Yea leg presses are what made my back start hurting again so they will definetly be avoided. How long did it take your trainees to heal? This is my fourth week, I'm hoping to be able to workout in a couple of weeks.

[omaha16859]

Hang in there Matt!

[Ronnie Rowland]

Thanks Ronnie. Yea leg presses are what made my back start hurting again so they will definetly be avoided. How long did it take your trainees to heal? This is my fourth week, I'm hoping to be able to workout in a couple of weeks.

Going on 4 weeks with this particular female client and seeing only minor improvement because she refuses to give up her tennis matches.

In general, a muscle pull will subside in 6 weeks. Partial tears in ligaments and tendons can take anywhere from 3-12 months. This is why I am so preachy about proper form and training techniques.

People like Mac who have a large bone structure and thick tendons/ligaments can get by doing more heavy lifting than most of us. Form, not the amount of weight lifted per se, is a bodybuilders best friend. There's been very few bodybuilders I have trained in person who used proper form from the get-go. It's an ego thing for us men and it can destroy the whole body over-time. Let this be a learning lesson to all. I know I've learned mine! :o

[matt20]

Yea it's definetly been a learning lesson. That's what the PT told me was probably 6 weeks. It is feeling a lot better, so hopefully so I'll be able to workout.

[omaha16859]

How are ya doing Matt? Thinsg getting better?

[RoaringMad Mac]

I will make him post when I talk to him. He is still having some back problems. I talked to him yesterday.

[omaha16859]

That sucks. I saw his name up in the online peeps at the bottom of the forum homepage. Thought I might catch him.

[matt20]

Thanks Omaha back is feeling better. I went to the doc the other day because it was still giving me a little trouble. He told me I had inflammation where my tail bone and hip connect. Gave some some anti-inflammatory and if I still have pain in 10 days come see him, if not back to the weights in about a week and a half.

[RoaringMad Mac]

What inflammatory did he give you. I have found that loritabs are greattttttttt.

Seriously I am going to ask my doctor to prescripe more of these for my arthritis until I loose this 100lbs.

[matt20]

I don't remember, I'll have to look and let you know.

[omaha16859]

Sorry dude. It sucks to hear that you have been hurting this long. Hopefully this is it and you can m0ve on.

[matt20]

Well it's not bothering me doing day to day things and It didn't hurt my first week back. But when I did a plate loaded chest press it started to pull a little bit in the area I hurt it. I just don't want it to lead to worse problems. I am thinking this might solve the problem. Before I just saw a PT and he got me started on exercises and that may have not given me time to heal.

[omaha16859]

How are you doing Matt!??

[matt20]

Actually pretty good man, Thanks. I have had to leg days with no pain and should be good to go. Right now i'm just starting light and slowly building up. Looking to start a bulk around july, should be full strength by then.

[Ronnie Rowland]

If the pain continues, please have an MRI/CORTISONE shot. Let's hope and pray this thing subsides on it's own! We are pulling for you...:ranting:

[matt20]

Thanks Guys! I went to a sports doctor and he gave me some medrol. I am taking it over the next couple days and start physical therapy tomorrow. He is seeing me in three weeks and said I should be healed or making a lot of progress by then. I got tired of all this just resting and found someone who wants to get agressive with it.

[RickB]

Good deal! keep us posted.

[matt20]

Well guys worked out back and biceps today with no problems. The pt only wanted me to do some pulldown and cable rows. Both felt fine. I am able to basically work all upper body right now and continue the stretches he gave me. I will see him again on wednesday and add some more stretches and if all goes well the following week I am back to full body working out. If that fails then I am to see the sports doc again and it looks like a cortisone shot is the next step. Hopefully it will not come to that but I am skeptical since this has gone on this long. We will see wednesday when I see him.
On a good note I had to do bodyfat tests in my class(Hydrostatic weighing,skinfold,etc) and freaked out because my weight was down to 188. But my bodyfat has droped a pretty good bit and I have only lost a little over an inch on all my measurements, so I'm not to dissappionted since I have worked out in 3 months.

[RickB]

That's good news Matt! I hope it all continues to go well. But listen closely to your body so you don't mess it up more. Also, I have no doubt you will gain back your mass much quicker than you did the first time. Muscle memory should kick in when you get back at it.

[omaha16859]

Wow man, I am sorry this has dragged on for so long. I hope it gets resolved real soon.

[matt20]

Thanks guys

[matt20]

Back was still giving me troubles so I got a cortisone shot at the doctor today. Its feeling better already. I have physical therapy on thursday and then he is going to reevaluate me. Also getting an MRI later in the week to rule out any damage to a nerve. The doctor thinks it will come out negative but wants to make sure since its gone on this long.

[RickB]

Keep us posted Matt! Hang in there.

[matt20]

Well guys the MRI came back negative, so no real damage done to the back. The cortisone shot seems to be helping. I got cleared to start working out again. I am still doing the PT for the next two weeks. Hopefully that will go well and if so I will be able to workout everything. If I still have pain the doctor wants to try another cortisone shot. Ronnie was right on about the SI joint, that seems to be the problem. For some reason it just will not heal properly. Once I am fully back I will probably start posting in my log again. Numbers will not be good since I am starting off light and slowly building up.

[RickB]

That's good news Matt! Just take it slow and easy bro!

[omaha16859]

Who cares about the weight, just be glad your back in it!! Good to hear.

[matt20]

Alright guys got cleared by the pt to start working everything out again. Gonna start out really light and just slowly build up for the next 6 weeks. I am hoping to be recovered enough to start a bulk by mid august. If everything keeps progressing like it is, then that will definetly happen. I appreciate all the help and support from everybody here.

[RoaringMad Mac]

That is good news.

I will see you Next Friday morning for legs. LOL.

[matt20]

haha sounds good