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Gladiators Workout for the Modern Day Warrior

Roman gladiators fought lions, bears, tigers, and each other to the death. They often fought barefoot, with little armor, and bronze weapons. The gladiator you see glorified in the movies are ripped to the bone with huge muscles and the athletic skills that match some of the best combat athletes today.

It would take months, maybe even years to turn the average guy into a tough gladiator. Luckily, you don’t have a need to fight lions, tigers, and bears (oh my!). However, training like a well conditioned athlete will prepare you for any challenge that may come your way – both physical and mental.

Get Tough like a Gladiator

The first step to turning into a Gladiator is to get mentally and physically tough. Circuits are your answer. Choose 3-4 exercises and perform them back to back with little to no rest in between each set.

Move from one muscle group to the next as smoothly as possible. Combining Dumbbells with Bodyweight exercises provide you with the opportunity to create easy, simple to perform circuits that are dangerously effective.

This is because there’s not complicated equipment to set up. And you don’t need spotters the way you would if you were using a Barbell. Also, Dumbbells very closely match some of the hand held weaponry used by Gladiators.

But don’t just settle into circuit training. Experiment with other forms of training such as interval training, supersets, trisets, pyramid training, inverse pyramids, ladders, etc.

There’s a million things you can try! But make sure to consistently make your workouts more and more intense. After a while you will reach a point in your workouts where you need something known as “mental strength” to get through them.

This is basically the part where you start talking to yourself to convince yourself to keep going.

Get in Shape like a Gladiator

Getting in shape like a Gladiator is more about consistency than some secret training routine. Try to train at least 3 days a week with a program that includes both strength and some form of cardio training.

The cardio training can consist of intervals, bodyweight cardio, or hard cardio such as sledgehammer swings, jump roping, or shadow boxing. Make sure your strength training routine revolves around compound movements.

However, the most important thing is to focus on strengthening your core. Your core consists of your abdominal and lower back region. Movements such as Dumbbell Swings and Planks should do the trick.

Get Strong like a Gladiator

Getting stronger is very important. If two gladiators are of the same height, weight, and skill level then it’s going to be the stronger one that over-powers the weaker one.

In addition, as you get stronger, your potential to improve power also improves. Explosive power is very important in all aspects of life – whether it be playing basketball with your buddies, or sprinting to catch your bus.

To get stronger, stick to compound lifts such as chest press, shoulder presses, deadlifts, squats, and rows. I bet you using just those five movements alone will help you get stronger.

Focus on lifting as a challenging enough weight. An adjustable dumbbell will be your best friend. Especially if you train at home. This way, you can easily add weight to your movements each week without having to constantly purchase a new set of dumbbells.

Get Big like a Gladiator

You may not want to get big and bulky, but getting bigger is just as important as mental and physical strength. For example, if two gladiators are of the same height, same strength, and same skill level, then the guy who’s going to be tougher to knock down and hurt will be the bigger guy.

Most of what you’ve already been doing – circuits, compound movements, consistent training – should help you get big. If you still haven’t packed on any size, then take a good look at your nutrition.

Protein intake is important. I don’t believe that there is a formula that tells you how much you should eat. However, gradually increasing your protein and caloric intake over time should help.

Keep it gradual. If you jump to eating 2000 to 4000 calories within a few days, your body will be unable to process all the food intake and you’ll end up feeling really bad.

If you’re serious about improving your body and transforming into a modern day gladiator, then I suggest you check out the Gladiator Body Workout. Click here for more information.

Lose Fat with Dumbbell Intervals

Interval training is where you alternate between periods of high intensity exercise and periods of low intensity exercise or complete rest. Trainees have been steadily switching over from boring, steady state cardio, to high intensity interval cardio.

However, we can take interval training to the next level by performing dumbbell intervals. Dumbbell intervals are where you choose a whole-body dumbbell exercise such as the Dumbbell Snatch or Swing, and perform this exercise with interval training.

There are six reasons why interval training with a dumbbell is more beneficial then regular interval training:

1) Dumbbell Intervals Makes You a Better Athlete

I come from a martial arts background. When you’re sparring (practice fighting), you don’t maintain a barrage of punches for a full 3 minutes. Instead, you go all out for 30 seconds, then pull back. It’s a constant balance between offense and defense. And so interval training helps you move the way you would move during sports. When you add in the element of resistance exercise, you get the simulation of a real game – holding a ball and moving through opponents at a fast pace – over powering your opponent on the ground – or moving from one end of a court to another at an extremely fast pace. Sports combine cardiovascular exercise and strength endurance training. Your workouts should follow this approach as well.

2) Dumbbell Intervals Allow You To Get it Done Fast


Here’s the thing, just like you, I have a busy lifestyle. For individuals that have family, work, or school responsibilities (some people have all three!), Dumbbell Intervals allow you to exercise within an extremely short period of time. No one has ever said “I’m going to do Dumbbell Intervals for an Hour!” Trust me, you won’t even last 10 minutes for your first time. Most of my Interval workouts last around 12-20 minutes. The shorter the workout, the more I’m able to push myself.

3) Dumbbell Intervals Boost your Metabolic Rate

We all know that high intensity cardio does wonders for your metabolic rate. Now, if you pushed yourself even harder with Dumbbell Intervals, imagine how high you’d raise your metabolic rate! If you at the same amount of food as you did when you were not performing dumbbell intervals, then the fat would literally melt off your body.

4) Dumbbell Intervals Can be Done at Home

I hate the gym for a number of reasons – distractions (girls!), not being able to get to the free weights on busy days, driving down to the gym is annoying, the locker rooms smell, the locker rooms have old naked gay guys walking around, etc. So, I like to work out at home. All you need is to purchase a set of dumbbells, and you’re on your way! Training at home offers me a ton of benefits including privacy, no distractions, no need to drive down anywhere, and no smelly locker rooms.

5) Dumbbell Intervals Help You Stick to Your Program

Interval training is fun and exciting. And so, when something is fun and exciting, I tend to stick to it. I rarely ever stick to a program for more than 3 weeks. But I’ve been doing dumbbell interval training for months! I might do it once a week and mix it with some other forms of training, or I may perform intervals up to 3 times a week! The bottom line is that this intense form of exercise is fun. It’s challenging and it’ll really humble you down. You won’t be running on some treadmill for 30 minutes at a time. You’ll be pushing yourself to the maximum for just 10 minutes a day!

6) Dumbbell Intervals Save You Money

Well, for one thing I’m not going to some noisy and smelly gym. But a lot of people think that dumbbells are expensive. They’re not, especially if you purchase them second hand. Go to eBay or Craigslist and you’ll find lots of people trying to sell off their equipment at rock bottom prices.

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Circuit Workouts for Muscle Gain

In order to gain lean muscle mass, an overloading stimulus must be applied to the muscle. This means that you must place greater stress on a muscle today then you did in your last workout.

A second requirement for greater muscle gain is sufficient volume. Volume refers to the total amount of work you perform – the combination of exercises, sets and repetitions.

Rest is also an important aspect of mass gain. You must rest both during the workout, in between sets and exercises, and after your workout. The rest after your workout is more important then rest during your workout.

Finally, you must eat enough, and enough of the right foods to fully recover and grow from your workout. If these four aspects are not taken care of, you will not be able to pack on sufficient amounts of muscle.

Does Circuit Training Help you Put on Muscle?

Lets look at each of the training principles presented earlier to answer this question. Circuit training does provide an alternative method to place greater stress on your body, especially when one does not have access to heavier weights.

Sometimes, simply lifting heavier weights will not work, since your body requires both aerobic capacity and raw strength in order to lift an object. Hence,occasionally even a strong athlete must perform circuit training in order to improve their aerobic capacity.

But the real plus point with Circuit Training is that it allows you to perform more work, or volume, within a shorter period of time. We’ve all seen bodybuilders lift weight endlessly in the gym.

One of my bodybuilder friends used to spend 2-3 hours at the gym per day. But once he got a full-time job, this was next to impossible for him to do. For the average person, an abbreviated circuit-style workout may be a more practical method of packing on muscle.

It won’t turn you into Mr. Olympia, but it will make you bigger then you are currently.

The last aspect is rest. Rest is usually frowned upon in a Circuit routine. However, if your goal is to pack on muscle, you should rest a few second in between each exercise.

30-60 seconds of rest is more than enough. Most bodybuilders spend up to 3-5 minutes sitting around and “resting.”

With these points in mind, Circuit training seems like a very valuable method in packing on a decent amount of muscle mass. My suggestion is to always use a modified approach to Circuit training: focus on lifting heavy, resting (but not too much), and keep your overall volume in check.

For some intense muscle building workouts check out Ben Pakulksi’s MI40. Click here for more information.

30 Minute Dumbbell Conditioning Circuits for Fat Loss

Circuit training actually was made popular as an effective training strategy in the 1970s. However, 4 decades later, and many people are still wondering what the hell circuit training is, and how it can help them with their goals.

Well, Circuit Training can be anything you want it to be. In the 19070s it was performing 10 more exercises back to back, non-stop. This kind of training helped increase lean muscle mass, improved aerobic capacity, and reduced body fat.

These days, Circuit Training has evolved into hundreds of different variations and methods. But it all points back to one main simple idea: increase your heart rate and it’ll tax your aerobic and anaerobic energy systems at the same time.

The following is an old-school style, 30- minute Dumbbell conditioning circuit for fat loss:

  • DB Front Squat, See-Saw Press
  • BW Rear Lunge
  • DB Bent Press
  • BW Butt Lift Leg Raise
  • DB Alternating Hanging High Pull
  • BW Plank
  • BW Steam Engine
  • DB Bulgarian Squat
  • DB 1 Arm Floor Press
  • BW Reverse Squat

Perform 10 repetitions of each exercise. Start off with one circuit, and build yourself up to 3-5. Time each workout so that you can keep the total time of the circuit workout under 30 minutes.

As you can see, I’ve also included some bodyweight exercises into the mix. Actually, combining your dumbbell training with bodyweight exercises is probably one of the best training ideas out there.

Dumbbell and Bodyweight training compliments one another. While dumbbell training has been traditionally used for strength and mass gains, bodyweight exercises have been used for fat loss and general conditioning.

But when you combine these two training methods, you can get a full body workout that will help you burn fat and build lean muscle mass at the same time. It’s an incredible idea!

For more great bodyweight and dumbbell circuit workouts, check out Jen Sinkler’s Lift Weight’s Faster. Click here for more information.

 

High Frequency Dumbbell Training for Strength and Size

High frequency training is simply the act of training at a high frequency level. Most training programs involve a 3-4 day per week routine. Hence, a high frequency training program often involves 5 or more times per week.

Now, keep in mind that 5 times a week does not necessarily mean 5 days a week. You can do 5 times a week by training twice, two days a week, and once, one day a week. It all depends on how quickly you can recover from your workouts, and how much time you have available to you.

The primary benefit of high frequency training is faster results. We’ve all heard the old adage – practice makes perfect. Hence, the more you workout, the better you will get at your training.

High Frequency Training (HFT) my not be the best form of training for the average individual who lacks time as it is, but it may be good for the athlete who needs to hit a particular target.

For example, HFT is perfect for an individual who wishes to improve their overall strength. I’ve seen programs that tell you to pick two core lifts, and perform these lifts, or variations of the lifts, more than 3 times a week.

HFT may also aid with increased mass, although realize that simply training more does not mean that you’ll get bigger. HFT must always be balanced with recovery. The more you workout the higher your energy needs will be.

If you do not eat and sleep enough, you will burn out and over train. And in my book, over training is worse than under training. Trust me, I’ve been there.

The High Frequency Training Solution

Modifying a regular strength and mass program into an HFT program is surprisingly simple. Lets use the following program as an example:

Traditional Strength & Mass Schedule:

 

  • Day 1 – Workout A
  • Day 2 – Rest
  • Day 3 – Workout B
  • Day 4 – Rest
  • Day 5 – Workout C
  • Day 6 – Rest
  • Day 7 – rest


Modified HFT Strength & Mass Schedule:

 

  • Day 1 – Workout A
  • Day 2 – Workout B
  • Day 3 – Workout C
  • Day 4 – Workout A
  • Day 5 – Workout B
  • Day 6 – Rest
  • Day 7 – Rest

* For the following week, perform Workout C on Day 1, and repeat the cycle.

One of the best programs for strength and size is Hypertrophy Max From Vince Del Monte & Ben Pakulski. Click here for more information.

Dumbbells Workouts for Busy Professionals

For busy professionals looking to get in a quick, intense workout in order to stay in shape despite a busy schedule, dumbbells workouts may be the way to go. This is because dumbbells allow you to create workouts based on any goal you wish to achieve.

Many busy individuals often choose bodyweight training in order to stay in shape. Bodyweight training is great, however in order to achieve strength and size goals, workouts need to be slightly longer, and more time needs to be spend on learning new, technical, and challenging exercises.

This is not the case with dumbbell training. Want to lose fat? Just perform high intensity circuit training. Want to gain muscle? Eat a little more, rest a little more, and lift a little heavier. Want to get stronger? Simply aim to increase the weight you use while lowering the repetitions you perform.

As you can see, it just takes very simply changes in order to create a program based on your goals.

Specific Movements for Busy Professionals

In order to save time while getting the most out of your workouts, you want to choose compound and hybrid movement. Compound movements are exercises that train more than one muscle group. Examples include the floor press, front squat, anddeadlift.

Hybrid movements are actually two or more dumbbell movements put together to develop a uniquely new one. One of the toughest hybrid movements is the clean, front squat, and press. This one movement trains 90% of you entire body.

Because you’re recruiting so much muscle during compound and hybrid movements, the exercises are perfect for fat loss, mass gain, and increases in strength. And to get even more out of yourdumbbell workouts, you can pair up the exercises with bodyweight movements.

In fact, such a program does exist. It’s known as the Lift Weights Faster, which combines bodyweight and dumbbell exercises to develop 180 high intensity workouts. Click here for more information.

Intervals Exercise

My friend Harry asked me to develop a workout with the following specs:

1. Eight-exercise inverval
2. Challenging to the whole body
3. Doable at home with limited, inexpensive equipement
4. Fast
5. Can benefit all levels of fitness

So lets take this step by step. These are the pieces of equipment I have at home:

1. Jump Rope
2. Pull-up Bar
3. 300 lb Barbell Set
4. 15 LB Medicine Ball
5. 15 LB Dumbbell

Before we choose our exercises, we first need to figure out what interval pattern we’re using. My friend’s current workout is 1 minute work, with 1 minute rest. So the total workout would last 16 minutes. Not bad, but I think I can do better.

I remember reading about Alwyne Cosgrove’s Complex Training methods on Mike Mahler’s website. The idea is to do a bunch of exercises in a row with light weights and no rest. After the end of each circuit you rest and repeat the circuit. Here are the two complexes from Mike’s website:

Complex One
• Dead lift – 6 reps
• Romanian Dead lift – 6 reps
• Bent Over Row – 6 reps
• Power Clean – 6 reps
• Front Squat – 6 reps
• Push Press – 6 reps
• Back Squat – 6 reps
• Good Morning – 6 reps

Complex Two
• Snatch Grip Dead lift – 6 reps
• Snatch Pull – 6 reps
• Upright Row – 6 reps
• Power Snatch – 6 reps
• Reverse Lunge – 6 reps each leg
• Push Jerk – 6 reps
• Jump Squat – 6 reps

Click here for Some more Barbell, Dumbbell and Bodyweight Workouts

So lets develop these workouts using limited equipment:

Bodyweight Only Workout:

Hindu Push-ups
Bodyweight Squat
Sit-ups
Incline Pushups
Lunges
Leg Raises
Plyometric Pushups
Squat Jumps

Bodyweight + Pull-up Bar:

Hindu Pushups
Pull-ups
Bodyweight Squat
Sit-ups
Chin-ups
Incline Pushups
Lunges
Inverted Row

Click here to Learn over a 100 Bodyweight Exercises

Dumbbell Only Workout:

One-arm DB Clean and Press
One-arm DB Bent-over Row
One-arm DB Swing
One-arm DB Overhead Squat
T-pushups
One-arm DB Snatch
One-arm Renegade Row
Incline T-pushups

Click here for Some more Dumbbell – Only Workouts

Medicine Ball and Dumbbell Workout:

One-arm DB Clean and Press
Medicine Ball Wood chop
One-arm DB Bent-over Row
Medicine Ball Hay baler
One-arm DB Swing
One-arm DB Overhead Squat
Medicine Ball Overhead Squat
T-pushups

Click here for Some more Medicine Ball – Only Workouts

Ok, so the combinations are endless. Now lets take these workouts to the next level. Mike Mahler also has a workout on his website called HOC, or High Octane Cardio. It revolves around alternating between short cardio intervals and resistance training. I think jump roping is the best form of high intensity cardio. Here are my versions:

Beginner Routine:

Hindu Pushups
1 minute regular Jump Roping
Bodyweight Squat
1 minute regular Jump Roping
Pull-ups
1 minute regular Jump Roping
Sit-ups
1 minute regular Jump Roping
One-arm DB Clean and Press
1 minute regular Jump Roping
One-arm DB Bent-over Row
1 minute regular Jump Roping
Medicine Ball Wood chop
1 minute regular Jump Roping
Medicine Ball Hay baler
1 minute regular Jump Roping

Intermediate/Advanced Routines:

There are two Jump Roping tricks that I can do. These are the Cross-overs and Double Under. Cross-Overs are where you cross-over your arms across your chest and jump. Double unders are where you perform two jump for one swing of the rope. I also like to do some footwork drills.

Progression, sets and reps:

Start off the circuits with a cautious number of reps per exercise. The first round should be pretty easy and act as a warm-up. The next two or three rounds should be tougher. If you can do 5 rounds without sweating, then increase the reps.

Click here for Some more High Intensity Workouts

High Intensity Training Workouts

Moderate training will get you moderate results. It’s as simple as that. In order to truly excel in your fitness goals you need to be constantly taking it to the next level. Taking it to the next level means training heavy. Forget about training for aesthetics for just one moment. Don’t worry about mass or fat loss, worry about getting strong, because that’s how you put on muscle, and that’s how you cut weight.

I get asked all the time: I don’t have any weights, can I get in shape through bodyweight exercise only? The answer is yes, but the problem is progressive intensity. Progressive intensity means that your workouts constantly become harder. Earlier I’ve said that I always fall into a short training stump, where after about two to three weeks of great workouts, I experience a week or two weeks of really bad workouts.

This is partly my fault for not realizing this pattern earlier. But I’ve realized why this happens: my body adapts REALLY fast. I recover REALLY quickly. I can do an intense workout one day, then another intense the next day, whereas someone else may need a day or two off to recover. I think this comes from my old martial arts days. I believe that anyone that has participated in sports in the past, or currently does, is used to intense training and is able to train their body to recover quickly.

Two elements of my martial arts training was progressive intensity and constant change. Thy key is to be able to combine these two elements into your training routines.

Progressive Intensity

Progressive Intensity simply means that you constantly make your workouts more difficult. When it comes to weight training, you can increase repetitions, but that will only work for so long. You will need to go back, lower the reps, and add resistance. Instead of doing that, why not just constantly add resistance?

To make strength gains, you should keep your reps in the 1 to 5-rep range, and to make mass gains, you should keep your reps in the 6-10 rep range. Higher than 10 reps and we’re talking about muscular endurance training, which is beneficial for only certain purposes. In other words, work in the 1-10 rep range, constantly striving to increase your weights.

Constant Change

Constantly changing up your routine is crucial to keep your body guessing, and to avoid boredom. I once stated that you should switch up your routine every 3 to 4 weeks. However, I think that this depends mostly on the athlete. For example, I’m starting to transition into changing up my routine every week, and will probably end up using dramatically different protocols every five days. In other words, instead of using cycles lasting 21 days, I’m now shortening my training cycles to five days.

Don’t worry about what cycle you should work in. Your body will naturally tell you when to change your routine. When the gains stop coming, it’s time to change.

One of the best workouts out there which helps you increase your strength levels through bodyweight and dumbbell training is the Size & Strength workout featured in the Gladiator Body Workout.

Gladiator Body Workout is a set of 6, 4-week programs. Each program targets a particular goal, but once you go through all six programs, you’ll be leaner, stronger, and fitter then when you started out with.

In my opinion, Gladiator Body Workout is the best program out there if you’re looking for consistent progress and wish to train at a high intensity level with bodyweight and dumbbell exercises.

Click here to grab your copy today!

Ultimate Fitness for Middle Aged Men: Combine Bodyweight and Dumbbell Exercises for Better Health and Physique

As we age, we begin to naturally lose muscle mass. Our bones become weaker and smaller. And our cardiovascular health slowly deteriorates. Men in their middle age are in a crucial position in their life: they can either continue their life of inactivity and place themselves at risk of heart disease, stroke, high blood pressure, diabetes, obesity, back pain, and osteoporosis – or they can do something about it.

Strength training is one of the best ways of strengthening your muscles, reducing body fat, and improving cardiovascular health. Jogging or aerobic exercise can only help you with the prevention of one or two diseases. However, weight training can have a dramatic positive effect across many areas of your physical life.

The Right Fitness Program for your Needs

So what kind of strength training program will help you get the best results and allow you to dramatically turn around your health? Well, there are certain key aspects that you should look for in a strength training program:

  • Compound Movements – Compound movements are exercises that work multiple muscle groups at once. When you activate lots of muscle mass at once, you release human growth hormone and testosterone. Both of these hormones have been linked to increased muscle mass and decrease fat.
  • Body Control – Many fitness programs out there focus on how much weight you can lift, or how big your arms look. But the true mark of good health is how well you can control your body. As you age, your joints lose their range of motion and are not even able to support their own bodyweight.
  • Cardiovascular Health – You need a program that actually works your heart. Most regular cardio programs don’t really force your heart to work harder. This is why I prefer higher intensity training as opposed to lower intensity training. Sprints and interval training are a great start.

The Benefits of a Combination Bodyweight and Dumbbell Program

I think that the best way to get started on improved health, especially for middle aged men, would be to combine bodyweight and dumbbell exercises. This is because dumbbell movements, as long they are compound exercises, are best for putting on lean muscle mass and strengthening bones.

Bodyweight training is also great for increasing lean muscle mass. However, it’s greatest benefit is body control. Basic bodyweight movements and mobility drills will allow you to move better in daily life and sports. If you’re experiencing knee pain, back pain, or hip pain, then you should try bodyweight training as a way to reduce this pain and increase your range of motion.

Finally, if you construct workouts using bodyweight and dumbbell exercises and perform them in a high intensity manner, then not only will you get a great strength and conditioning benefit, but you’ll also be making your heart and lungs work hard.

That to me, is a form of cardiovascular training.

Developing your Program

The best way to get started on a good combination bodyweight and dumbbell program is make a list of all the bodyweight and dumbbell exercises that you know how to perform, or look like they are easy to learn. You can start off with basicpushups, pullups and squats for your bodyweight exercises.

For dumbbell exercises, you can do overhead press, bent over row, and chest press. You can easily organize these movements into a superset fashion for a great, intense workout. A superset is where you alternate between two exercises with little to no rest in between each exercise.

Gladiator Workout: Look Good, Feel Good, Perform Good

Many men and women these days have the desire to develop a strong, muscular body like that of a modern day Gladiator.

Especially after the 2006 “300” movie, people began to search for alternative methods of training. They began to realize that the typical bodybuilding routines they were being spoon fed were not effective for the complete package: a body that looks good, feels good, and performs good.

The Problem with Typical Workouts

Bodybuilding workouts can help you create a body that looks good, but not necessarily one that feels or performs good.

From personal experience, I followed a bodybuilding routine for 6 months and didn’t look good, feel good, or perform good.

First of all, my athletic performance dwindled. I was slow, bulky, and became tired quickly, despite all the cardio I was doing.

Second, I didn’t feel good. Eating 6 times a day made me feel bloated a gassy. I felt sluggish and tired, even though I was getting at least 7 hours of sleep each night.

Finally, I didn’t look good at all. The heavy lifting made me bigger, but the cardio wasn’t the right way for me to burn off the fat.

The Solution: Fast, Intense Workouts

After feeling tired and overwhelmed by the fact that I was working so hard but achieving so little, I decided to start experimenting with shorter, more intense workouts.

The first thing I did was stop all distance cardio. I switched to higher intensity options such as sprinting and jump roping.

Second thing was that I started incorporating Supersets and Circuits into my training routines.

I steadily dropped all isolation movements and focused primarily on compound movements.

These simple, basic steps transformed my physique and performance. I was a stronger, leaner, and faster athlete than ever before.

Compound movements + high intensity training is what Scott Sonnon uses in his TacFit Mass Assault program. This dumbbell-only plan helps you build lean muscle mass and burn fat without having to follow typical boring bodybuilding workouts. Click here to read our entire review of his program.

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