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1RMs: Squat: Bench: Deadlift: Total: (kg) 100 95 120 315 Week 1 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Pull 1 Deadlift (top set) Deadlift Barbell Row Lat Pulldown Cable Row DB Bicep Curls Reverse Pec Deck Cable Hammer Curls Smith Machine Shrugs Sets & Reps Weight 5 3x8 lbs 80 70 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3 3x5 80.75 71.25 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 1 3x3 3x8-12 3x8-12 3x8-12 3x12-20 3x10-15 3x10-15 3x15-25 108 96 176 154 0 0 0 0 0 0 0 177.65 156.75 0 0 0 0 0 0 0 0 237.6 211.2 0 0 0 0 0 0 0 Week 2 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Pull 1 Deadlift (top set) Deadlift Barbell Row Lat Pulldown Cable Row DB Bicep Curls Reverse Pec Deck Cable Hammer Curls Smith Machine Shrugs Sets & Reps Weight 1 3x3 90 80 5 3x8 76 66.5 3 3x5 102 90 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3x8 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 3x8-12 3x8-12 3x8-12 3x12-20 3x10-15 3x10-15 3x15-25 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 3 3x5 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 1 Bench 3x3 Incline BB Bench 3x6-10 Machine Shoulder Press3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 85 75 5 3x8 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 85.5 76 96 84 0 0 187 165 0 0 0 0 0 0 0 188.1 167.2 0 0 0 0 0 0 0 0 211.2 184.8 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 5 3x8 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 3 Bench 3x5 Incline BB Bench 3x6-10 Machine Shoulder Press3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 80 70 1 3x3 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 80.75 71.25 108 96 lbs 198 176 0 0 0 0 0 0 0 167.2 146.3 0 0 0 0 0 0 0 0 224.4 198 0 0 0 0 0 0 0 Week 3 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Pull 1 Deadlift (top set) Deadlift Barbell Row Lat Pulldown Cable Row DB Bicep Curls Reverse Pec Deck Cable Hammer Curls Smith Machine Shrugs Sets & Reps Weight lbs 3 3x5 85 75 1 3x3 85.5 76 5 3x8 96 84 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 3x8-12 3x8-12 3x8-12 3x12-20 3x10-15 3x10-15 3x15-25 187 165 0 0 0 0 0 0 0 188.1 167.2 0 0 0 0 0 0 0 0 211.2 184.8 0 0 0 0 0 0 0 0 0 176 154 0 0 0 0 0 0 0 177.65 156.75 0 0 0 0 0 0 0 0 237.6 211.2 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 1 3x3 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 5 Bench 3x8 Incline BB Bench 3x6-10 Machine Shoulder Press3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 90 80 3 3x5 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 76 66.5 102 90 0 0 198 176 0 0 0 0 0 0 0 167.2 146.3 0 0 0 0 0 0 0 0 224.4 198 0 0 0 0 0 0 0 1RMs: Squat: Bench: Deadlift: Total: (lbs) 385 295 475 1155 Week 1 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Sets & Reps Weight 5 3x8 82.5 72.5 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3 3x5 83.125 73.625 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 Pull 1 Deadlift (top set) 1 Deadlift 3x3 Barbell Row 3x8-12 Lat Pulldown 3x8-12 Cable Row 3x8-12 DB Bicep Curls 3x12-20 Reverse Pec Deck 3x10-15 Cable Hammer Curls 3x10-15 Smith Machine Shrugs 3x15-25 111 99 lbs 181.5 159.5 0 0 0 0 0 0 0 182.875 161.975 0 0 0 0 0 0 0 0 244.2 217.8 0 0 0 0 0 0 0 Week 2 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Pull 1 Deadlift (top set) Deadlift Barbell Row Lat Pulldown Cable Row DB Bicep Curls Reverse Pec Deck Cable Hammer Curls Smith Machine Shrugs Sets & Reps Weight 1 3x3 92.5 82.5 5 3x8 78.375 68.875 3 3x5 105 93 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3x8 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 3x8-12 3x8-12 3x8-12 3x12-20 3x10-15 3x10-15 3x15-25 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 3 3x5 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 1 Bench 3x3 Incline BB Bench 3x6-10 Machine Shoulder Pres3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 87.5 77.5 5 3x8 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 87.875 78.375 99 87 0 0 192.5 170.5 0 0 0 0 0 0 0 193.325 172.425 0 0 0 0 0 0 0 0 217.8 191.4 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 5 3x8 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 3 Bench 3x5 Incline BB Bench 3x6-10 Machine Shoulder Press3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 82.5 72.5 1 3x3 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 83.125 73.625 111 99 lbs 203.5 181.5 0 0 0 0 0 0 0 172.425 151.525 0 0 0 0 0 0 0 0 231 204.6 0 0 0 0 0 0 0 Week 3 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Sets & Reps Weight lbs 3 3x5 87.5 77.5 1 3x3 87.875 78.375 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 Pull 1 Deadlift (top set) 5 Deadlift 3x8 Barbell Row 3x8-12 Lat Pulldown 3x8-12 Cable Row 3x8-12 DB Bicep Curls 3x12-20 Reverse Pec Deck 3x10-15 Cable Hammer Curls 3x10-15 Smith Machine Shrugs3x15-25 99 87 192.5 170.5 0 0 0 0 0 0 0 193.325 172.425 0 0 0 0 0 0 0 0 217.8 191.4 0 0 0 0 0 0 0 0 0 181.5 159.5 0 0 0 0 0 0 0 182.875 161.975 0 0 0 0 0 0 0 0 244.2 217.8 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 1 3x3 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 5 Bench 3x8 Incline BB Bench 3x6-10 Machine Shoulder Pres3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 92.5 82.5 3 3x5 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 78.375 68.875 105 93 0 0 203.5 181.5 0 0 0 0 0 0 0 172.425 151.525 0 0 0 0 0 0 0 0 231 204.6 0 0 0 0 0 0 0 1RMs: Squat: Bench: Deadlift: Total: (lbs) 385 295 475 315 Week 1 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Sets & RepWeight 5 3x8 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3 3x5 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 Pull 1 Deadlift (top set) 1 Deadlift 3x3 Barbell Row 3x8-12 Lat Pulldown 3x8-12 Cable Row 3x8-12 DB Bicep Curls 3x12-20 Reverse Pec Deck 3x10-15 Cable Hammer Curls 3x10-15 Smith Machine Shrugs 3x15-25 85 75 85.5 76 114 102 187 165 0 0 0 0 0 0 0 188.1 167.2 0 0 0 0 0 0 0 0 250.8 224.4 0 0 0 0 0 0 0 Week 2 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Sets & RepWeight 1 3x3 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 95 85 5 3x8 80.75 71.25 Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns 3x8 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 Pull 1 Deadlift (top set) Deadlift Barbell Row Lat Pulldown Cable Row DB Bicep Curls Reverse Pec Deck Cable Hammer Curls Smith Machine Shrugs 3 3x5 3x8-12 3x8-12 3x8-12 3x12-20 3x10-15 3x10-15 3x15-25 108 96 209 187 0 0 0 0 0 0 0 177.65 156.75 0 0 0 0 0 0 0 0 237.6 211.2 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 3 3x5 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 1 Bench 3x3 Incline BB Bench 3x6-10 Machine Shoulder Pres3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 5 3x8 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 90 80 90.25 80.75 102 90 0 0 198 176 0 0 0 0 0 0 0 198.55 177.65 0 0 0 0 0 0 0 0 224.4 198 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 5 3x8 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 3 Bench 3x5 Incline BB Bench 3x6-10 Machine Shoulder Pres 3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 1 3x3 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 85 75 85.5 76 114 102 0 0 187 165 0 0 0 0 0 0 0 188.1 167.2 0 0 0 0 0 0 0 0 250.8 224.4 0 0 0 0 0 0 0 Week 3 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Sets & RepWeight 3 3x5 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 90 80 Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns 1 3x3 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 90.25 80.75 Pull 1 Deadlift (top set) Deadlift Barbell Row Lat Pulldown Cable Row DB Bicep Curls Reverse Pec Deck Cable Hammer Curls Smith Machine Shrugs 5 3x8 3x8-12 3x8-12 3x8-12 3x12-20 3x10-15 3x10-15 3x15-25 102 90 198 176 0 0 0 0 0 0 0 198.55 177.65 0 0 0 0 0 0 0 0 224.4 198 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 1 3x3 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 5 Bench 3x8 Incline BB Bench 3x6-10 Machine Shoulder Press3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 3 3x5 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 95 85 80.75 71.25 108 96 0 0 209 187 0 0 0 0 0 0 0 177.65 156.75 0 0 0 0 0 0 0 0 237.6 211.2 0 0 0 0 0 0 0 1RMs: Squat: Bench: Deadlift: Total: (lbs) 385 285 475 315 Week 1 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Sets & RepWeight 5 3x8 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 3 3x5 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 Pull 1 Deadlift (top set) 1 Deadlift 3x3 Barbell Row 3x8-12 Lat Pulldown 3x8-12 Cable Row 3x8-12 DB Bicep Curls 3x12-20 Reverse Pec Deck 3x10-15 Cable Hammer Curls 3x10-15 Smith Machine Shrugs3x15-25 87.5 77.5 87.875 78.375 117 105 192.5 170.5 0 0 0 0 0 0 0 193.325 172.425 0 0 0 0 0 0 0 0 257.4 231 0 0 0 0 0 0 0 Week 2 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Sets & RepWeight 1 3x3 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 97.5 87.5 5 3x8 83.125 73.625 3x8 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 Pull 1 Deadlift (top set) 3 Deadlift 3x5 Barbell Row 3x8-12 Lat Pulldown 3x8-12 Cable Row 3x8-12 DB Bicep Curls 3x12-20 Reverse Pec Deck 3x10-15 Cable Hammer Curls 3x10-15 Smith Machine Shrugs3x15-25 111 99 214.5 192.5 0 0 0 0 0 0 0 182.875 161.975 0 0 0 0 0 0 0 0 244.2 217.8 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 3 3x5 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 1 Bench 3x3 Incline BB Bench 3x6-10 Machine Shoulder Pre3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 5 3x8 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 92.5 82.5 92.625 83.125 105 93 0 0 203.5 181.5 0 0 0 0 0 0 0 203.775 182.875 0 0 0 0 0 0 0 0 231 204.6 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 5 3x8 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 3 Bench 3x5 Incline BB Bench 3x6-10 Machine Shoulder Pre3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 1 3x3 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 87.5 77.5 87.875 78.375 117 105 0 0 192.5 170.5 0 0 0 0 0 0 0 193.325 172.425 0 0 0 0 0 0 0 0 257.4 231 0 0 0 0 0 0 0 Week 3 Legs 1 Squat (top set) Squat DB RDL Leg Press Hamstring Curl Leg Extension Seated Calf Raise Push 1 Bench (top set) Bench Incline DB Bench DB Shoulder Press KB Lateral Raise Skull Crushers Pec Deck Rope Pressdowns Sets & RepWeight 3 3x5 3x8-12 3x10-15 3x8-12 3x8-12 4x15-20 92.5 82.5 1 3x3 3x8-12 3x6-10 3x15-20 3x12-20 3x10-15 3x15-20 92.625 83.125 Pull 1 Deadlift (top set) 5 Deadlift 3x8 Barbell Row 3x8-12 Lat Pulldown 3x8-12 Cable Row 3x8-12 DB Bicep Curls 3x12-20 Reverse Pec Deck 3x10-15 Cable Hammer Curls 3x10-15 Smith Machine Shrugs 3x15-25 105 93 203.5 181.5 0 0 0 0 0 0 0 203.775 182.875 0 0 0 0 0 0 0 0 231 204.6 0 0 0 0 0 0 0 Legs 2 Squat (top set) Squat Hyperextensions Walking Lunges Hamstring Curl Leg Extension Standing Calf Raise 1 3x3 3x8-12 3x16-24 3x8-15 3x8-12 4x15-20 Push 2 Bench (top set) 5 Bench 3x8 Incline BB Bench 3x6-10 Machine Shoulder Pres3x10-12 DB Lateral Raise 3x15-20 Overhead Extensions 3x12-20 Pec Deck 3x10-15 W-Bar Pressdowns 3x12-20 Pull 2 Deadlift (top set) Deadlift Pendlay Row Weighted Pullups SA DB Rows DB Hammer Curls Bentover DB Flies Cable W-Bar Curls DB Shrugs 3 3x5 3x6-10 3x6-12 3x8-15 3x12-24 3x12-20 3x10-15 3x15-25 97.5 87.5 83.125 73.625 111 99 0 0 214.5 192.5 0 0 0 0 0 0 0 182.875 161.975 0 0 0 0 0 0 0 0 244.2 217.8 0 0 0 0 0 0 0