I decided to hold off on doing deads until I get some sleeves because I'm still scabbed up from last week. I usually do chest on Monday but my wife and I were feeling energetic and had some time yesterday afternoon, plus my work schedule during the week is warming up so we decided to do it yesterday then take the kids to the pool.

I only got about halfway through the workout, though, because my left shoulder started feeling strained. It was in the muscle, not the connective tissue or within the joint, but it was visibly a little more swollen than the right as well, so I just cut it short. It recovered fine and feels fine today. I am guessing it was a case of the increased intensity of the shortened rest period protocol and the fact that I did a decently heavy shoulder and tricep workout on Friday.

A friend of mine was in a CrossFit competition on Saturday and he sent me the three workouts they did, which look over the top brootal. Like I'm not even interested in ever trying it. The third one had 2-3 rounds each of goblet lunges, db hang, clean and jerks, waiter carries, db thrusters, snatch, and 16 cal sprints on the assault bike. Our gym got an airdyne bike recently and I decided to see what a 16 cal sprint felt like. It feels like **** you. I thought that the concept rower intervals were tough, but that machine is stupid. I am going to work in some HIIT conditioning with it here and there.

I also have got to accept that my bulk is officially over even though it petered out at the end anyway. Time to trim down. I will take a before pic soon.

Chest
DB incline bench
35x20
35x12
100x6 (the last one may have been a bit ugly and maybe the cause of the shoulder tenderness.)
80x7
70x6x2
60x8x2

DB bench
100x4
85x8
75x6x1
55x9x3

This is where I felt my shoulder was a little hot.
Decline hammer strength
70sx3 and then quit.

I think I am going to have to accept that if I am going to reduce the rest time I have to go a little lighter so my form doesn't break down.

My dad and step mom were visiting so I only had a short window to lift today, but because my dad is visiting I needed to dump some energy. My compression sleeves came today from Amazon a day early also, so I decided to do some deadlift practice and put up the vid to get some for tips.

I kept it light and did 7 sets of 185, various reps. I watched the vid and adjusted for the next set. This last one was my best, and I know it is still a bit rough but it is better than the first few where I was more obviously rounding, dropping my hips too much etc. I may still be, but it’s at the point where I could use better feedback than I can give myself. All advice appreciated and tyia.

Yesterday I went solo again. I weighed in at 157, probably a little dehydrated, but I think I am starting to un-bulk already with the small dietary and lifting changes: no beer down from 5-7 a week, 2-4 hard alcohol drinks a week max and most of the time on non-lifting days, a tightened diligence on protein first thing in the morning and being a bit more mindful about portions (though not tracking at all), and increased big lift activity in the form of heavier squats and adding the deadlift. I am feeling a tiny bit beat-up and a for sure weaker the last few workouts, but my sleep is also fitful lately. Mentally I feel pretty ****ing good. I think a real deload week is in order for upper body after this week.

The god-damned program change debate spins on in my head. Every time I start to land on a theory, I read something that flips it. Evo shared some articles that explain why lower volume with higher intensity is the way to go. I have read a lot about that theory elsewhere too. But I just read another great article by an accomplished BB who said bro-splits 4 lyf and progressive overload in the form of pure strength gains is adjacent to, but not necessary for hypertrophy goals.

What it comes down to is what it ALWAYS has come down to. What are my goals? Can't begin with the end in mind if there is no end in mind and that is the point I guess, it is more about the activity itself for me. I am an oldy. I am short af. No matter how strong I get I will always be strong for my age and size as qualifiers, which is fine but that's already true. It is fun to hit PRs but really nobody, and I mean NOBODY gives a **** if my one rep bp max is 275 or 295 except me, and I clearly don't care enough to get after it. Also, at my height, I can only get so much bigger before I look bad and it becomes ironic. I am already skirting the line on Hobbity. I don't need to look just so I can tell people that I can lift a lot when they already think that I can lift a lot.

So, I am jumping out of the revolving door for a while. My plan is to modify some of the exercises that I am already doing in my current split, I have already changed the rest protocol which means going lighter, sticking with a heavy set where I hit 4-6 reps at 9-9.5 effort in the first working set, and add differently intensity techniques like drops, mechanical drops, pause, supersets etc at the higher rep ranges to finish and adjust based on feel. That's what I like doing. Now when my work schedule ramps up it may be the catalyst to go with a push/legs/pull/legs which is what I was leaning toward, so I am glad I put the thought into it now.

Yesterday did shoulders/triceps. My left shoulder was a tiny bit warm so I was all over the place with weights and reps on OHP as I felt it out, but I feel good today. I did by the clock 45-60 second rest only on every exercise which made it tricky to gauge weights in subsequent sets. I will get stronger with less rest and also get a better feel for it as I get used to lowering rest rates again.

OHP
45x15
45x12
95x8
145x5
95x8
115x6
115x6 drop to 65 amrap with a pause

close grip incline db bp
60x11
60x7
Flat
60x10
60x9

Flat dumbbell skull crusher
25x6
20x6
incline
20x6 took a full minute
20x7

reverse cable fly
4 sets

side lateral Evoken raises
40lbs 4 sets 8 per side

tricep pull/push down mechanical drop (reverse grip to close top grip)
4 sets to failure/failure

weighted ab crunch chair thing while I waited for the dip station
full stack x10, x8, x8

Dips with the black band added
3 setsx10

Front cable Y raise
3 sets various

I was feeling a little beat up yesterday and it would be my third day in a row, so I decided to follow Evo's advice and do some lol cardio. My wife wanted to lift since she missed a few days already this week and we have poker tonight, so we planned to split up and conquer. The daycare at our gym is ****ing first rate. The kids they have working there are awesome and my kids have a blast and look forward to it every time.

So I decided to do some intervals on the airdyne bike. I set it for 8 rounds of 30-seconds sprint, 90-second recovery. Lol. I made it the full 16 minutes, sort of, but was only able to do 5 sprints and the last one was not really a sprint at all. I also had to take an actual break in the middle. That **** is ridic. I like the challenge and am going to get myself to a point where I can actually do a legit 8 rounds. That should help with some quad development and also leaning up, obv. I was surprised that I actually had a bit of DOMS in the rear delts and upper lats this morning from the pushing and pulling. Makes sense of course, but I should plan for that to not interfere with back day.

After that I did some seated donkey calf raises and seated calf raises. I got to see a dude knock out his PR of 595 lbs on squat and then immediately beat it with 600lbs. It was pretty thrilling. He made it look really easy.

Then I followed wifey around, showed her how to do the Evo variation on lateral raises, and did prison push-ups with her for the finisher with 10lb dumbells.

Oh, I also did three rounds in the AM for abs.
alternating side TRX knee-ins/Slow TRX push-ups with feet suspended and using the perfect push-up handles/around the world leg raises
30/12/8
30/12/8
30/12/6

I had a ridic break-through on my squat form basically fixing my depth struggle. I had been able to get to just past parallel with squats but felt pretty strained in the hole still and figured it was just a case of continuing to work on my fubar mobility. I have been reading all the articles that are starting to come out with the pendulum swinging back away from ass to grass dogma, saying parallel or just below is better or that depth is just going to be different for different lifters. I still feel like even though I have never been able to go ATG myself I should have a goal to get as deep as I can without hurting myself.

Anyway, this article popped on my feed and I read it. Within is a video that helps you to find your ideal squat depth based on your anatomical limits. It shows you how to find your foot and knee placement for your deepest squat. Holy ****. My feet were way too wide and my toes were angled way too narrow. I did not expect a huge change in practice, even though I could feel the difference going through the instructions on the vid, but today when warming up doing goblet squats I was able to comfortably and effortlessly go WAY deeper than ever before. I really almost didn't recognize my reflection, it was that drastic. When I started warming up with the bar in the rack on the very first rep I bottomed out on the safety bars. ****ing game changer.

Here is the article:
https://www.t-nation.com/training/sq...e-final-answer

I am not quite as strong when getting full depth in the hole (go figure) so I did not ad weight today and struggled much more with the weight that was much easier previously, but that's just fine with me. I might reset entirely--it's only been a few weeks anyway.

Leg day
Squat
45x10
95x10
135x8
155x5
185x5
205x5
205x5--really struggled on the last rep
135x15 (with a few pauses)

Plate loaded Leg Press
360x10
360x8
360x8
205x20

Walking lunges w/ 22kg bells/drop to single goblet/drop to bw
2 sets to failure

45 degree extension
prisoner/evo stylex10
10lb plate arms extendedx10
25lb plate at chest x10

Seated donkey calf raise 110lbs 50 reps over 6 sets

leg extensions
60x12
60x10

LOL started tracking macros. Because why not I guess? I'm using myfitnesspal and have a food scale coming.

So two days in and It is pretty clear I am undereating and probably had not been eating enough protein now that I am not using my sludge. I came pretty close to my target today, but it required me to eat more chicken at lunch than I usually would have.

I am down to 157.5 today, after eating. I hit chest and as expected after last week when I took it a little easy on pressing due to the shoulder sensitivity, coupled with the 45-second rest rate I am weaker for sure and my strength falls quickly in subsequent sets but that is fine still. I broke a sweat doing bench press which is cool. I am looking forward to leg gains and cuts with the added squat/deadlift and slight caloric deficit.

I also realized from reading other logs that I may have been recording my sets wrong. When I put 80x8x3 I do not mean I did three sets of 8 with 80lb, I mean I did 8 reps, then paused for about 15-20 seconds and did 3 more in a single set. It looks like using a comma for rest pause is the preferred convention.

Weight-157.5
Calories-2000+/-

Incline DB BP
35sx20
35x12
100x3 =(
80x7
70x7
60x7,2

Flat DB BP
90x6
75x7
65x7
55x6,6

Pec Deck
145x7
130x7
115x9
100x12

Gravity dip machine 4 sets

Steam room was packed so I tried the dry sauna. I don't like it as much.

Why aren't you having your sludge anymore?

Rexx,
I ran out at the end of last year and wasn't being super serious about my diet at the time so I just didn't re-up on it. Depending on how difficult it is to hit my macros now that I am tracking, I might get it again. Did you ever get some?

I got my food scale today. Another fun thing to be a nit about. I also shifted my macro goal to be a bit more in line with what I have been naturally doing. I went with a gram of protein per lb of body weight and made that 30%, then 30% fat and 40% carbs to start. I'll adjust it as needed I suppose. That puts me at 2100 calories a day.

I was under the last two days, and I think I overestimated my portion on my lunch today a bit, particularly the avocado, but now that I have the scale it should be a bit more accurate. I am finding the foods in myfitnesspal to be all over the place in terms of accuracy on the things I can verify on the label, so I am suspect about things I do not have labels to check myself. My mother-in-law sent me home pho ga for dinner which was a carb and calorie bomb, so I went over today according to the records.

I did a back and bicep workout solo and really kept the rest periods down again, 45 seconds max, but I had more time than I would have liked between exercises because the gym was packed. Still, give it an 8 out of 10 for how it felt. I am still losing weight and it is happening a little faster than I was aiming for. I was hoping to keep it around a pound a week max, but it could be hydration fluctuation. I am seeing a difference in the mirror without a doubt.

Weight: 156
Calories: 2355
Macros c-293/f-75/p-159

Back/bicep
wide grip Pull ups
BWx12
x10
x6
x5, red band assistx5
x4, rbax5, black bax5

Seated cable row (on the belt station)
150x8
150x7
135x7
165x4, 120x5, 95x5
95x13

Hammer strength high chest supported row mechanical drop from grabbing outside of the arms then switching to the handles
90sx7 mdx5
80x7 mdx5
80x5 mdx4

HS low CS row
80x7
70x7
70x5 drop 45x6

incline db curls with fat grips
22.5x10
22.5x7
22.5x5,2

ez bar curls with fat grips double drop set, standing on the band, then without the band, then just the band
6 sets

preacher curl machine
4 sets

straight arm pulldowns
4 sets

I didn't get it because I've been going slightly over my calories so it seemed silly to add something else into the mix.

Yeah, that's where I am now too. I have some protein bars from costco that I can use as a snack if I am having trouble hitting my protein, but now that we are talking about it the ice sludge does sound good.

Yesterday was a rest day.
Calories 1606
c92/f69/p149

Today-weight 155.5
Calories 1930
c151/f84/p165

I need to make a better effort to eat another mid-day meal. I basically eat a light breakfast of sardines, coffee, and a protein bar, usually second of eggs with cheese and meat, a medium light lunch of leftovers and a dinner. Sometimes I get the second breakfast in late and that can throw me off for lunch which is what has happened the last two day and that gets me below my calorie goal. I had a scotch last night since it was an off day, and today I had to throw in another bar. It was supposed to be a bigger eating day since I did legs, but really I only count it as a 7-8 overall effort day because I was really trying to figure out my squat form and dicking around with the camera to get pics. I also was not liking what I was seeing so I did not push hard. I made up for it on the leg press and walking lunges, but my whole rhythm was off from jump because I had to take a work call when I was just about to leave, then I had trouble getting the kids out of the house--one broke a flower pot and the other one dumped a food container on the floor while I was on the phone and I wore the wrong shoes in my rush so I had to go in socks for most lifts. That was fine on the squats and actually, I liked it on the leg press a lot, but the calf raise machines have metal ridges on the edge of the foot that ****ing kill in socks. Wah, wah.

Still, ended up pretty decent in the end after adding other movements. Even though my form looks ghastly to me here with what seems like ridic butt wink (maybe?) and (perhaps?) back rounding, my hips still feel so much better with the narrower stance. I am going to work on the other issues as much as possible. Here is a front view of my first working set and a side view of my third and sixth. I did one set a little heavier at 185 but struggled to get three now that I am going a bit deeper without hip strain (though not as deep as it feels to me when I look at the film) and backed off to 155. I was resting one minute max between sets and ditched the safety bars for the last set to show my back more in the vid. It was the worst set I think. Please advise.

Squats
45x15
95x10
135x8 -video
135x8
185x3-video
155x5
155x5
155x7-video





Plate loaded leg press (45-second rest)
230x10
320x10
320x7
320x6,1,1

leg extension
30x15 per leg alternating
30x10 per leg first left, then right
30x10 both legs together

prone ham curl
30x8 alternating
20x10 alternating

donkey calf raise in socks (did not get a full stretch at the bottom due to no shoes)
80x10
60x12,10,10,10

Walking lunges with 2 50lb dumbells, drop to single dumbbell goblet, drop to bw
12 drop, 8, drop, 12
10 drop, 6, drop, 8

Sauna 20 minute

Can we see a video from the back?

Doesn't look bad at all from this angle. Upper back could be tighter, and a bigger breath/better core bracing would probably help. Big breath in between each rep to reset your bracing. Try to bend the bar across your traps to lock in your lats.

I'd also suggest longer rest periods when you're working up to your heavier sets.

Thanks, that makes me feel a bit better. I did so many sets and was being impatient because I wanted to address what I was seeing for the first time. I have never seen myself squat before this except the mirror obv. I will relax and make it a real session with real rest periods next time. Not sure if I can get a back angle but I’ll scope it out.

On the butt wink question, am I imagining it or is it just not that bad? I have never been very good at recognizing it even in videos demonstrating it. You are right about the bending the bar cue as well, the reps that I am the tightest are when that was the cue I remembered.

Lastly, at what point should I consider belting in your opinion?

Thanks for the feedback. It’s going to help.

I can see how food tracking has some unintended issues and consequences. It's a PITA when you eat out. It is a PITA when you don't prepare the food yourself. It makes you into a nit on **** that really is likely super inaccurate anyway. I mean there is no way that there is the same amount of oil drained out of the can of sardines I eat every morning, there is no way that the foods as input by others in myfitnesspal are reliable, and there is no way the labels on food are consistent anyway. On top of that, I have no idea how many calories I am burning doing my lifting. Yet here I am making excel spreadsheets to make sure that I can figure out what the ingredients on a half of a sandwich I bought did for my totals. I feel a little stupid--like the people who read an article on some study that was conducted on college students that shows a biological response that, in other studies, has been correlated to a specific response in a different population and then think doing anything other than what is suggested by the conclusion is 100% waste of time regardless of the real world results. I am wondering how to make this work a little more rationally so I am not just in a race to be the most insufferable goof in town.

But for now, I will carry on. On the carry on ****ing front, I am still shedding weight faster than I would like to. It is getting hotter here, over 100 today, so the water weight fluctuations are a couple of pounds plus or minus for sure, but I was distressed to see 153.6 on the scale this morning (not when I usually take weight for the log but I have not tipped under 155 for months any time of day until this week) and I'm concerned I'm losing too much muscle gainz by dropping that fast. I do have more definition starting to pop, but after that lolbulk adding ten pounds since last summer I am going to end up exactly where I was was back then again if I don't retain muscle better. While I am pleased to find that I can drop weight super fast just by dropping my calories to the 2000 range, I am not trying to fit in a wedding dress or anything. I am going to stick with this for another couple of weeks unless I drop below 150, and if it doesn't level out here soon I will need to reassess either the rest protocol on the lifting so I can do more volume without dropping the weight so quickly or up calories a bit or both.

Saturday weight 155.5
cal 1956
c163/f77/p154

Shoulders/triceps
dumbbell OHP (45-second rest)
35sx15
35x12
65x6
55x7
45x8,2
35x8

Close grip dumbbell incline BP (45-second rest)
70sx8
60x7
50x7
Flat
50x7,2

dumbbell flat bench skull crusher (45 to 55 second rest)
25sx6
20x6
incline
20x6
20x6

Rope pulldown/BW dip/hanging toes to bar--Tricep/ab triset (30-second between sets)
60x6/12/10
50x6/10/8
40x8/10/8
40x8/10/6 then captain chair leg raises to failure

Kneeling Reverse cable fly 4 sets (45-second rest)

Evo lateral raises three sets each arm no rest

Prison push-up with 16lb medicine ball to front raise.
Ladder to ten reps.

Yesterday rest day semi-cheat day in the form of a big ass sandwich.

Weight in the afternoon 154.6
Calories 2393
c236/f170/p168

Today
Weight 156
Cal 2043
c222/f73/p165

Chest day today and I decided to mind over matter this **** and try to mental game myself into a better, stronger workout. It seemed to work, though I did have the relative refeed of sorts yesterday.

incline DB BP (45-second rest-20 second rest pauses on the last sets)
30x20
30x12
100x4
85x6
70x8,2
70x7,2

flat DB BP (same rest)
90x6
70x10
70x8,2
70x6 (30 secondish rest pause cuz I spaced out), 4

Decline hammer strength press (45-second rest)
90sx10
90x9
90x8

Cable cross low to high/high to low/eye level with various reps and weights and tempos focusing on mind muscle, TUT, and all the bro stuff
3 sets each way

Hoist ab machine thing (short rest)
full stackx12
FSx10
FSx8

Weight 157
calories 2083
c213/f76/p170

Got thrown off my rhythm early today. Went with wifey and the homey, and hit the gym early but the crowd was not better. Anyway, the rack wife needed was being used for rack pulls again, so we started with leg press which is sub-optimal usually, but since I am tryna work on my form and not really on a progression plan yet anyway I tried to get over it.

I did more goblet squats warming up after my dynamic leg routine. so I am going to count them as I think I may try to progress on it. Short rest.
20kgx10x3

Leg press plate loaded
180x10
270x10
340x10

*Squat rack opened up

HBBS
65x10
135x10
185x5
185x5
185x5
135x12,2,1

Leg press
340x10

Walking lunges with 2 bells, drop to one, drop to bw
x32
x30

donkey calf-raise 5 sets various

Unilateral leg extension
30x15sx3

Uni Prone ham curl
40x10s

45-degree hypers
bw prisonerx10
25platex10x2

Weight 156
Cal 2046
c190/f78/p170

Was going to go for a third lifting day in a row which I used to do frequently, sometimes even 4 with three off, but I got to the gym and felt like I would be better off giving the weights a break so I could summon the proper intensity without any struggle. I don't want to get disheartened by a sub par session right now as I am feeling a bit down in general and that always makes me feel worse. Also, I think it has helped me to do no more than 2 days in a row if I have the flexibility and I do this week.

I have a three-day mini vacay planned with the wife as a late anniversary trip next week. There are a lot of good things happening in my life at the moment. It is pretty ****ty that it is a struggle to stay engaged with that part of my life and so easy to slip into the darker places. I'm keeping solid footing so far, though.

This cutting thing is freaking me out. I think it is a case of tracking food making me way more obsessive than I have ever been. I am expecting results too fast and paying too close attention, and it may be getting to a point where I have a distorted view. I don't feel bad about myself at all, but losing some size and strength so quickly while not seeing the cuts emerge just as quick is harrowing. I always accepted that I lift in part for vanity, but this added level of self-interest feels a bit over the top narcissistic sometimes. Still going to stick with it for a while. I go on a longer vacation in about a month so that may be the drop this **** point where I go back to intuitive eating for good unless I turn into a Greek statue from this effort between now and then. That will be a re-assess.

So today I did a light cardio session and some steam room.

airdyne bike
150 cal in about 11:30

Steamroom 10 minutes.

Weight 156
Cal-2098
c152/f98/p174

Back and biceps

wide pull ups
BW+25x6x3
BW+25x4-drop to BWx4-drop to red-band assistx4
BWx6-drop to black band assistx8

Seated cable row
220x6
220x6
205x8
220x4 drop to 190x3
190x8

Straight arm pulldown superset with wide lat pulldown leaning back
10x12/115x9
12x10/115x8
11x8/115x8
11x8/100x9

Hammer Strength high chest supported row. Mechanical drop from outside grip to inside
3 sets

EZ bar standing curl with 2 band resistance, drop one band, drop to no band, drop to only band
45lbsx5 sets

Standing hammer curls with fat grips
20sx10
20x8
20x7 drop to 15x4
15x8

incline curl w fat grips
15x10
15x9

Weight 155.5
Calories 2034
c162/f79/p162

Slept like **** but felt strong in the gym today. I decided to go for a PR of 165 on OHP just to see, but was 50/50 I'd get it and I recorded it for good measure. Looked uglier and was much harder than 160 when I weighed 160, but it went up. Got it, and had a great rest of the workout. I put it at a 9 plus.

OHP
45x15
45x12
95x5
135x2
165x1 !

135x7
135x7
95x12
95x10
45 behind the head amrap

Close grip incline DB bench (45-60 second rest)
70sx7
55x7
switch to flat
55x12
55x10

DB skull crusher flat (45-60 second rest)
27.5x7
27.5x6
switch to incline
22.5x7
20x8

Kneeling reverse cable fly
4 sets

Cable lateral raises
4 sets

Triset Dips/reverse grip tricep pushdown/toes to bar leg raises
BW+25x15/50x12/12
BW+45x10/60x8/10
BW+45x10/50x8/9
BW+45x10/50x?/8

Prison push ups with 14lb medicine ball to front raise
ladder to ten

Nice press.
Pocket Herc!

Nice press!

Thanks guys!

Got sunburned yesterday on a family outing. I got overconfident in not needing sunscreen as I have been okay so far this summer, though that was in the later afternoons. Looked angry yesterday, but it calmed down a bit overnight. Still, I am about to go on a little trip with the wife for a few days and will look like I'm wearing a tank top with nipples at the pool. D'oh.

6/9
Weight unknown
Calories 2139
c187/f85/p145

6/10
Weight 156
Calories 2048
c183/f71/p165

Chest
Ran through the workout as I was solo and the gym was dead. Out of there in exactly 1 hour. Not my best but a decent effort. 7/10

Incline db bp (45-second rest)
35x20
35x15
100x2 (****) drop to 85x6
85x7
70x7
70x7 pause about 20 seconds,4

Flat db bp (45-second)
90x8
75x9
75x8
75x6,3
55x10

Decline Hammer Strength (45-second)
115sx8
115x8
90x10

Pec Deck (45 second)
115x8
115x7
100x10
100x8

Hoist ab apparatus
stackx10
stackx10
stackx8
drop a bit ?x12

Three-day anniversary vacation from everything with just the wifey. Geyser fed mineral pool in Calistoga, cucumber lemon ice water, vices, port, vanilla bean pannacotta, dark chocolate mousse, no tracking and no workouts, but still prolly managed to stay in a deficit.

Back at the gym and on track yesterday.

Weight 154
cal 2005
c184/f78/p148

Back and bicep

Seated Row
205x6x3
220x4 drop 175x6
190x6 drop 135x10

Wide grip Pull-ups
bwx8
bwx8
Three more sets with drops using the bands

Straight arm pulldown superset with lat pulldown leaning back
4 sets

Low chest supported hammer strength row
80sx8
70x8
70x8
70x8,2

EZ bar standing curl with band triple drop thingy
45lb w black band x4sets
25 w black band x1 set

DB incline curl superset with spider curl
3 sets

Hammer curl run the rack
2 sets

Steam room 20minutes

Happy anniversary! How many years? The wifeacore and I just had our 10th.

Same to you! 9 for us. It was actually in May but we celebrated it a little late. The spot we went to was where we had our honeymoon 9 years ago. It was pretty special thinking about how much has changed in that time and realizing what we have built together. I backed into a pretty nice life.