Road to Fall 2018 - Page 9 - SoberRecovery : Alcoholism Drug Addiction Help and Information
Go Back   SoberRecovery : Alcoholism Drug Addiction Help and Information > Special-Interest Groups > Fitness, Health, and Nutrition
Register Blogs FAQ Members List Calendar Arcade Mark Forums Read




Reply
LinkBack Thread Tools
Old 07-11-2018, 05:11 PM   #161 (permalink)
Member
 
Upstairs's Avatar
 

Join Date: Jan 2011
Location: Glen Allen, Va
Posts: 1,250
Quote:
Originally Posted by Stayingsassy View Post
what's your deadlift weight lately?
I do three sets of 375lbs for 3 reps each. Iím shooting for 400lbs by the fall, but they feel reeeal heavy right now.
Upstairs is offline   Reply With Quote
The Following 7 Users Say Thank You to Upstairs For This Useful Post:
Gonnachange (07-12-2018), Lizajane (07-11-2018), Midwest1981 (07-13-2018), MindfulMan (07-11-2018), MissPerfumado (07-12-2018), Ringo123 (07-13-2018), Stayingsassy (07-11-2018)
Old 07-11-2018, 06:36 PM   #162 (permalink)
No Dogma Please
 
MindfulMan's Avatar
 

Join Date: Jul 2017
Location: SoCal
Posts: 1,651
Had Larkin this morning.

We are going to pretty much continue what we've been doing. Spoke to the doc. Of course they insist that I should lift nothing heavier than a postage stamp, but when pressed and describing what I'm doing (and putting a doc on the message chain that actually works out) I'm pretty convinced that for a limited time, unweighted squats and 50 pound high rep incline bench aren't going to cause my intestines to shoot out of my abdominal cavity with great force. Or any force, for that matter. Larkin has found that a lot of my movements have been done improperly with heavy weights for long enough that I'm unlearning all the bad form, these are more corrective moves than anything for the next several weeks as it is.

The most common procedure for inguinal hernia is called the Lichtenstein procedure. The Emil Lichtenstein clinic is in my medical group. Dr. Lichtenstein himself has retired and is living on the gajillion dollars he made on his procedure, but his colleague at the clinic, Dr. Chen, is the most sought after hernia surgeon in Southern California. I have to wait until 9/11 for a consult with him to do my surgery, but it's worth the wait. So I have about 6 weeks (out of town for a week and half soon) to continue to work on corrective movements, form, etc. We're also working on the balance issues left over from booze detox that I started with my physical therapist. I've also read several studies that top shape core muscles heal much faster and better after hernia surgery....so it's daily ab work for me until then. Hopefully I won't have to wait too long to schedule the surgery after the consult. It's three months of slow and steady work with a professional to build a freaking amazing groundwork, then a month off for the surgery, back to roughly where we are now. This is all really good for my soul btw, I have the patience and attention span of approximately one gnat. I think the universe is saying slow down and get really good at this...you have the rest of your life.

In other gym news...there is an extremely hot trainer there who is exactly my type. Like if "Tim's type" was a dictionary entry, his picture would be there. Also "Way out of Tim's league" (early-30s, bigly muscled but really graceful, model good looks). He is, in my decidedly non-PC terminology, a hunka hot chocolate burning love. He smiled and waved at me when he came in. I mentioned it to Larkin and wrote it off, but Larkin was like "Um, hello. You're exactly his type. He's totally flirting." Another incentive to keep working out...

I have a big interview on Monday with the real estate brokerage that I want to sign with. Working on my resume, and trying to figure out how to finesse leaving when I did and not working for over a year. Honesty is good, but I don't think that "I left to detox and do rehab" is exactly the best way to win friends and influence people. Have been bleaching my teeth, going to get my beard dyed to cover the gray, getting a spray tan and a beard trim/haircut so I'll look fantabulous. Ordered the new Google Pixelbook and a printer to set up the home workspace.

Wish me luck. On both fronts!
MindfulMan is online now   Reply With Quote
The Following 7 Users Say Thank You to MindfulMan For This Useful Post:
Gonnachange (07-12-2018), Lizajane (07-11-2018), Midwest1981 (07-13-2018), MissPerfumado (07-12-2018), Ringo123 (07-13-2018), Stayingsassy (07-11-2018), Upstairs (07-12-2018)
Old 07-11-2018, 07:53 PM   #163 (permalink)
Member
 

Join Date: Jul 2017
Posts: 1,603
wow Gonna, that's a big circuit. Ropes are tough! The last time I did them I wasn't lifting. Bodyweight exercise alone can really do the trick.

Liza, Atkins was my old love and I lost about 50 doing it when I was still drinking. After I quit I couldnt make it work. I couldn't get satisfied on fat so I kept overeating, couldn't lose weight, I was puzzled but kept trying different things...think I need the serotonin that carbs give me. good luck with it! I think it's the best diet!

Upstairs you are crazy strong!!! I've been so irregular at the gym my dl # is only 190, still. I have made a few small gains so I think that might be different next time.

Cross fit again tonight. Strict pullups are still eluding me. In fact I get up there and stop half way and just sit up there for a bit, halfway, swearing like a sailor because I can't get all the way. yet I think I can get all the way. I'm just not yet. does that make sense? I can lift more than my bodyweight easily so this is not logical!!

Old bench press was 75, tonight pressing 95# and spotting with women who were struggling with 80, so maybe should hang with the other group of girls next time who were pressing in the 90's. They looked at me and said "you seem strong just add weight at your turn" but that gets laborious. Still very fun...very...and I felt nothing until I added over 90 and then the high hit me. Ahhhh.

Also tons and tons of 25# plate sit ups...one of my faves because my abs can handle darn near anything it seems. Arms pretty boss too. My legs are weaker and in fact, I am unable to do a proper lunge.

Rambling again....take care all!
__________________
First day of freedom: 9/25/17
"A tree falls the way it leans. Be careful which way you lean." Dr. Suess, The Lorax
Stayingsassy is online now   Reply With Quote
The Following 5 Users Say Thank You to Stayingsassy For This Useful Post:
Gonnachange (07-12-2018), Lizajane (07-11-2018), Midwest1981 (07-13-2018), Ringo123 (07-13-2018), Upstairs (07-12-2018)
Old 07-11-2018, 09:53 PM   #164 (permalink)
Member
 
Lizajane's Avatar
 

Join Date: Jun 2018
Location: St Louis, MO
Posts: 539
Blog Entries: 11
Upstairs...that is damn strong!
MM...ok, so your trainer is telling you this guy is flirting with you. This reminds me of when I first met my husband. I told my best friend I had a crush on him but he was out of my league. She told me in no uncertain terms...NO ONE IS OUT OF YOUR LEAGUE!...so I am giving you the same advice! Good luck with the job interview. You do have to think about honesty and not saying too much. My hubby had that issue job searching. He knew they would run a background search so he was honest about his DUI at the last two places and everything was A OK.
Stayingsassy...those sound like great workouts. You are moving up the weights and sounding so determined! Good for you. Atkins worked for me before. My hubby is type 2 diabetic and eats very little carbs, so if I just eat like him in the future, I should be good. Right now I am even lower carb than him. He does not need to lose weight. Accepting that healthy weight means goodbye to sugar and carbs permanently is really hard.
__________________
There is not a drug on Earth that can make life meaningful.


Lizajane is offline   Reply With Quote
The Following 6 Users Say Thank You to Lizajane For This Useful Post:
Gonnachange (07-12-2018), Midwest1981 (07-13-2018), MindfulMan (07-13-2018), Ringo123 (07-13-2018), Stayingsassy (07-12-2018), Upstairs (07-12-2018)
Old 07-12-2018, 05:24 AM   #165 (permalink)
Member
 
MissPerfumado's Avatar
 

Join Date: Nov 2014
Location: Australia
Posts: 1,157
400 lbs, Upstairs! Crikey.

Sassy, I have never been able to do pull ups. But then I don't lift particularly heavy weights, as Pump is about lower weights and higher reps.

We did the latest release of Pump today, which was pretty exhausting. The legs track was a killer, with 270 pulses (lunges and squats) all up. Back track too, I struggled to get through. But it was a good class, all in.
__________________
Sobriety date: Dec. 14, 2015
MissPerfumado is online now   Reply With Quote
The Following 6 Users Say Thank You to MissPerfumado For This Useful Post:
Gonnachange (07-12-2018), Lizajane (07-12-2018), Midwest1981 (07-13-2018), Ringo123 (07-13-2018), Stayingsassy (07-12-2018), Upstairs (07-12-2018)
Old 07-12-2018, 06:48 AM   #166 (permalink)
Member
 
Ringo123's Avatar
 

Join Date: Dec 2016
Location: California
Posts: 1,605
Sassy, you are doing so well! I so agree that if I eat moderately and keep up the exercise then my body will look just fine, meaning that I don't have to "do" anything or force anything to look good. I rarely eat any starch M-Th and maybe one fruit a day, if that. (My stomach can only handle a little fruit at a time, otherwise I get a stomachache.)

Last year we had a spin instructor who would occasionally wear a t-shirt that read "Strong is the new skinny". I loved it!

LZ, glad IF is going well for you. I tried it last year for a while. I liked it. My weight didn't change! Well, to be honest (and hopefully not prideful), I didn't need to lose weight. The addict in me was hoping I would take off at least two or three!

Fantastic day yesterday. Some days I'm the bug, but yesterday, I got to be the windshield! Yeah, baby. A beautiful day weather wise, grateful to be sober and abstinent, got to lift some and then join Zumba. Then at 3p, went outside on a fitness walk to spend time in the sun and with the Son.

MM, hope you doing ok.

And guys, I love reading how hard you hit it at the gym. Living vicariously through you! You help me recall earlier days in the gym, running long distance when stationed in Germany (beautiful forest trails there), jogging tank trails at Fort Benning, GA, and leading aerobic and step classes.

Yoga at 11am.
__________________
Lady and Ringo's mom
Ringo123 is offline   Reply With Quote
The Following 6 Users Say Thank You to Ringo123 For This Useful Post:
Gonnachange (07-12-2018), Lizajane (07-12-2018), Midwest1981 (07-13-2018), MissPerfumado (07-13-2018), Stayingsassy (07-12-2018), Upstairs (07-12-2018)
Old 07-12-2018, 09:58 AM   #167 (permalink)
Member
 

Join Date: Jun 2014
Location: East Coast USA
Posts: 5,641
Dang, Upstairs that's a nice deadlift.

MM, I wish you well with your interview and your pursuit of the trainer.

Sassy, keep working on those pullups. Assuming your box (that's the correct CF term, right?) doesn't have one of those assist machines a good way to improve is to do slow negatives. Essentially you stand on a little stool, bring yourself up to the bar, and the slowly lower yourself to the ground.

I had a decent workout this morning consisting of four rounds of:

Skaters
Push ups
Db squat presses
Up downs
Lateral sprints

Then we did three rounds of:

Ball slams
Kb deadlifts
One arm Kb swings
Weighted lateral lunges
__________________
I'm here not because I've lost everything, but because I have so much to lose. ~ Taken from a poster on SR.
Gonnachange is online now   Reply With Quote
The Following 5 Users Say Thank You to Gonnachange For This Useful Post:
Midwest1981 (07-13-2018), MissPerfumado (07-13-2018), Ringo123 (07-13-2018), Stayingsassy (07-12-2018), Upstairs (07-12-2018)
Old 07-12-2018, 10:14 AM   #168 (permalink)
Member
 

Join Date: Jul 2017
Posts: 1,603
Ms P, it sounds like pump is like barre. I did a few barre classes and it was hard core high rep low weight. Nothing to sneeze at and it gets the body very toned. I feel more comfortable at Cross fit but I can see how these kinds of classes work!

Gonna, thanks for the suggestions! My husband gave me a pull up bar for mothers day. It's in the garage...time for some at home practice! So far I go out there here and there to see how far I can get up the thing.

Thanks for the support ringo. It helps!

I want to skip tonight because the metcon has jumping lunges and I can't do them. I can do a sort of lunge where my knee goes half way but it's very very difficult for me to get my knee to the floor. I just don't wanna. Even though I know skipping the practice does me no good...

MM you sound determined, I know you'll get through this surgery no problem, you've got such a good fitness base built up and a solid plan. good luck with that young trainer! My goodness if I was back in the game I couldn't imagine going 20 years younger, lol. It's funny I only seem to check out men with grey in the beard or the temple, everyone else just looks like kids to me

I'll get some sort of plan on board today, might be a nice day for bouldering!

Keep strong all!
__________________
First day of freedom: 9/25/17
"A tree falls the way it leans. Be careful which way you lean." Dr. Suess, The Lorax
Stayingsassy is online now   Reply With Quote
The Following 6 Users Say Thank You to Stayingsassy For This Useful Post:
Gonnachange (07-12-2018), Lizajane (07-12-2018), Midwest1981 (07-13-2018), MissPerfumado (07-13-2018), Ringo123 (07-13-2018), Upstairs (07-12-2018)
Old 07-12-2018, 03:43 PM   #169 (permalink)
Member
 

Join Date: Jun 2014
Location: East Coast USA
Posts: 5,641
Meant to mention this in my previous post.

Sassy, I had never done any heavy rope training before working with my trainer and I'm very impressed with how the workouts address so many different areas. Depending upon how you do them it can be a full body and cardio workout.
__________________
I'm here not because I've lost everything, but because I have so much to lose. ~ Taken from a poster on SR.
Gonnachange is online now   Reply With Quote
The Following 6 Users Say Thank You to Gonnachange For This Useful Post:
Lizajane (07-12-2018), Midwest1981 (07-13-2018), MissPerfumado (07-13-2018), Ringo123 (07-13-2018), Stayingsassy (07-12-2018), Upstairs (07-13-2018)
Old 07-12-2018, 06:52 PM   #170 (permalink)
Member
 
Upstairs's Avatar
 

Join Date: Jan 2011
Location: Glen Allen, Va
Posts: 1,250
Hola all! Another Delts, Traps, & Forearms routine is in my log book. Went well! I skipped yesterday primarily to try and change my sleep cycle. I got in this habit of taking a short nap when I got home from work then not being able to sleep well that night. Then Iíd be really sleepy the next day, etc, etc. So no nap yesterday and slept great last night. Whew! My Friday the 13th routine will be Arms followed by some gruesome horror movies.

Sassy-For pull-ups, they say just start out at the top and then control your descent to the bottom for 3 sets of 8-12 until you can do them regular. They also sell these rubber bands that assist doing them. Hope that helps! Take care all!
Upstairs is offline   Reply With Quote
The Following 6 Users Say Thank You to Upstairs For This Useful Post:
Gonnachange (07-13-2018), Lizajane (07-13-2018), Midwest1981 (07-13-2018), MissPerfumado (07-13-2018), Ringo123 (07-13-2018), Stayingsassy (07-12-2018)
Old 07-13-2018, 06:57 AM   #171 (permalink)
Member
 
Ringo123's Avatar
 

Join Date: Dec 2016
Location: California
Posts: 1,605
Upstairs, Sassy--During my very short CF experience, I used those rubber bands to do pull ups! Sure helped my confidence. Different colors denoting amount of assist.

LZ, no sugar and easy on the carbs for me it isn't "forever". It's like keeping sober, one day at a time. I'm committed to no obvious sugar so logically I know it's forever but I do it one day at a time.

Words like forever, always, and never, I rarely use because sooner or later, they come back to bite me.

All, keep up the good work, you inspire me. Biked to work today. I've had enough cardio this week so hitting the weights at noon.
__________________
Lady and Ringo's mom
Ringo123 is offline   Reply With Quote
The Following 4 Users Say Thank You to Ringo123 For This Useful Post:
Lizajane (07-13-2018), MissPerfumado (07-13-2018), Stayingsassy (07-13-2018), Upstairs (07-13-2018)
Old 07-13-2018, 09:47 AM   #172 (permalink)
Member
 

Join Date: Jun 2014
Location: East Coast USA
Posts: 5,641
I was thinking of running today, but life has gotten in the way and my right leg/hip is bothering me so at best I'm going to walk this afternoon.
__________________
I'm here not because I've lost everything, but because I have so much to lose. ~ Taken from a poster on SR.
Gonnachange is online now   Reply With Quote
The Following 3 Users Say Thank You to Gonnachange For This Useful Post:
Lizajane (07-13-2018), MissPerfumado (07-13-2018), Ringo123 (07-16-2018)
Old 07-13-2018, 03:04 PM   #173 (permalink)
Member
 
Midwest1981's Avatar
 

Join Date: Dec 2014
Posts: 4,465
MM- I am sorry to hear about your injury. Bummer!

Tuesday- didn't work out (with my mom)
Wednesday- didn't work out (with my mom)
Thursday- walked 3 miles, tons of housework, and push mowed
Friday- 50 minutes strength training, walked 3 miles, tons of housework
__________________
Midwest1981 is offline   Reply With Quote
The Following 5 Users Say Thank You to Midwest1981 For This Useful Post:
Gonnachange (07-14-2018), Lizajane (07-13-2018), MindfulMan (07-15-2018), MissPerfumado (07-13-2018), Ringo123 (07-16-2018)
Old 07-13-2018, 05:09 PM   #174 (permalink)
Member
 
Lizajane's Avatar
 

Join Date: Jun 2018
Location: St Louis, MO
Posts: 539
Blog Entries: 11
Nothing but driving to Chicago to meet up with my Hubby today...but it is my weigh in day and I lost 3 more pounds. Sooo the super low carb is working. That is 15 pounds in total. I am happy and will be trying hard to stick with this on the menus this weekend. I am going to be annoying...can you sub...?? Enjoy the weekend peeps.
__________________
There is not a drug on Earth that can make life meaningful.


Lizajane is offline   Reply With Quote
The Following 4 Users Say Thank You to Lizajane For This Useful Post:
Gonnachange (07-14-2018), Midwest1981 (07-14-2018), MissPerfumado (07-13-2018), Ringo123 (07-16-2018)
Old 07-13-2018, 06:38 PM   #175 (permalink)
Member
 
Upstairs's Avatar
 

Join Date: Jan 2011
Location: Glen Allen, Va
Posts: 1,250
Hola all and TGIF! I had a grueling Arms workout today. Was a little weaker on my triceps routines and my Forearms were acting up like crazy with the biceps stuff. Still a decent workout tho so I canít complain. Oh, wait. I did! Tomorrowís routine is Legs. Luckily I have no leg issues at all. Probably due to the lack of mileage Iíve put on them!

Great job on the weight loss, LizaJane! Youíve really worked hard for those pounds off! I donít think keeping carbs low to lose weight is just another fad diet. Seems like everyone agrees it does work now.

Housework isnít easy, Midwest1981! Either is the old push mower cardio. You know the only leg problem Iíve had this year was my Leg kinda buckling while I carried a load of laundry downstairs. Meh.

Gonnachange I hope that hip ache goes away soon!
Ok, enjoy the Friday the 13th weekend all!
Upstairs is offline   Reply With Quote
The Following 5 Users Say Thank You to Upstairs For This Useful Post:
Gonnachange (07-14-2018), Lizajane (07-15-2018), Midwest1981 (07-14-2018), MissPerfumado (07-13-2018), Ringo123 (07-16-2018)
Old 07-13-2018, 08:51 PM   #176 (permalink)
Member
 
MissPerfumado's Avatar
 

Join Date: Nov 2014
Location: Australia
Posts: 1,157
Love reading about the weight loss, LJ, you're all over this!

Sassy, I've never done barre but I think our weights in Pump are a little heavier. Nothing like Cross Fit though. For example, I use ~50 lbs on the bar for the weighted squat track which is the heaviest I ever load the bar, down to ~30 lbs for the chest and back tracks and only 15 lbs for biceps and shoulders, my weakest areas.

Second time finishing the new release today for Pump and got through it all, now that I know what's coming. It's actually a really good release.

I haven't run since my return run last Sunday. I couldn't face morning runs during the week, because it's been a cold winter here and I have been slack! I must run tomorrow ...

I have a brunch date tomorrow at a cafe on the beach. Will run before the date I think. I don't know why I said yes to the date. It's an old acquaintance who has always been keen but I've never been interested. Plus I still miss my ex and we only broke up last month. Dunno why I'm doing this to myself. Sigh...
__________________
Sobriety date: Dec. 14, 2015
MissPerfumado is online now   Reply With Quote
The Following 4 Users Say Thank You to MissPerfumado For This Useful Post:
Gonnachange (07-14-2018), Lizajane (07-15-2018), Midwest1981 (07-14-2018), Ringo123 (07-16-2018)
Old 07-13-2018, 11:00 PM   #177 (permalink)
No Dogma Please
 
MindfulMan's Avatar
 

Join Date: Jul 2017
Location: SoCal
Posts: 1,651
Larkin had an emergency trainers meeting at the gym this morning and so we are doing MTuWTh days. He is off to San Diego Pride this weekend. Will do a shoulder workout over the weekend on my own, plus a hike. First need to get resume done and printed for Monday.

Planning on doing some workouts in Pennsylvania whilst there next week. Going to visit Mom next Friday, then Austin the following weekend and back to LA Monday 30th. That gives me six weeks of high rep lowered weight workouts b4 my surgical consult.

Today was haircut/beard trim and spray tan. Not a workout day!
MindfulMan is online now   Reply With Quote
The Following 5 Users Say Thank You to MindfulMan For This Useful Post:
Free2bme888 (07-14-2018), Gonnachange (07-14-2018), Lizajane (07-15-2018), Midwest1981 (07-14-2018), Ringo123 (07-16-2018)
Old 07-14-2018, 07:51 AM   #178 (permalink)
Member
 

Join Date: Jun 2014
Location: East Coast USA
Posts: 5,641
Upstairs, thanks about your comment about my hip. I'm stretching, but not resting it too much so we'll see how things progress.

MissP, I hope your brunch date goes well.

MM, lots of traveling in your near term future.

I wasn't at my best this morning and my wife twice suggested I should think about whether or not it was a good idea to go to the gym. I went and although I didn't have a workout for the record books I'm glad I was there.
__________________
I'm here not because I've lost everything, but because I have so much to lose. ~ Taken from a poster on SR.
Gonnachange is online now   Reply With Quote
The Following 4 Users Say Thank You to Gonnachange For This Useful Post:
Lizajane (07-15-2018), Midwest1981 (07-16-2018), MissPerfumado (07-14-2018), Ringo123 (07-16-2018)
Old 07-14-2018, 07:57 AM   #179 (permalink)
Member
 
Free2bme888's Avatar
 

Join Date: May 2018
Location: Illinois
Posts: 393
Quote:
Originally Posted by Lizajane View Post
Nothing but driving to Chicago to meet up with my Hubby today...but it is my weigh in day and I lost 3 more pounds. Sooo the super low carb is working. That is 15 pounds in total. I am happy and will be trying hard to stick with this on the menus this weekend. I am going to be annoying...can you sub...?? Enjoy the weekend peeps.
Welcome to rainy Chicago today! Hope your travels were safe
__________________
Free


Sober since 5/28/2018
Free2bme888 is offline   Reply With Quote
The Following 4 Users Say Thank You to Free2bme888 For This Useful Post:
Gonnachange (07-16-2018), Lizajane (07-15-2018), Midwest1981 (07-16-2018), Ringo123 (07-16-2018)
Old 07-14-2018, 08:04 AM   #180 (permalink)
Member
 
Free2bme888's Avatar
 

Join Date: May 2018
Location: Illinois
Posts: 393
Okay--lost track from page one what we are to post here.....

Our goals for next 90 days with nutrition, exercise, and weight?

Today--I weight 134lbs. Don't plan on losing any significant weight today.

In 90 days my goal is 125. I have a thin frame. That would be 9 lbs of fat loss, and some muscle gain as the goal. Not 9lbs of muscle loss!

Today--I've had coffee, bacon, and my medicine. Goal, fish (tuna), salad, and veggies. No alcohol, of course. Eliminate unhealthy snacks today.

90 days--to have re-engrained healthy, financially cheap eating as second nature.

Today--skipped my bootcamp and Pilates classes (my neck hurts). Will walk with my dog between rain, about three miles or so.

90 days--will be back exercising 4-5 days/week for two months by then.

Will be in the CENTURY (100 days and over) forum.
__________________
Free


Sober since 5/28/2018
Free2bme888 is offline   Reply With Quote
The Following 5 Users Say Thank You to Free2bme888 For This Useful Post:
Gonnachange (07-16-2018), Lizajane (07-15-2018), Midwest1981 (07-16-2018), MissPerfumado (07-14-2018), Ringo123 (07-16-2018)
Reply


Currently Active Users Viewing this Thread: 3 (2 members and 1 guests)
butcher70, MissPerfumado
Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

 



All times are GMT -7. The time now is 03:22 PM.