Manimal's Quest

Sunday 14th Oct 2007

72 days to go before measuring (Exercise days completed 20 of 35)

Nearly didn't get to do a routine tonight as family things were getting in the way but I thought f*ck it, I'm doing it if I have to stay up late. So I started at 11pm. Glad I made the effort - I hate missing sessions. >:(

Warm up with hot bath

Stretches:

1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down right
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down right
25 rotary cranks

1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out right
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out right
25 rotary cranks

1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up right
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up right
25 rotary cranks

325 x 3 second wet jelqs (medium pressure used - overhand & underhand used)

12 Horizontal movements

Warm down with hot cloth for 10 mins

I did various kegels throughout the day until fatigue.

I've decided to stick to my original plan of not measuring until Xmas day. I was going to measure every month but I've only got just over 2 months so I can wait. Hopefully there will be an increase in length as well as girth.

Gainers never quit and quitters never gain! (I love this saying)
 
Monday 15th Oct 2007

71 days to go before measuring (Exercise days completed 20 of 36)

Today was a rest day so the only thing I did was various kegels throughout the day until fatigue.

Gainers never quit and quitters never gain! (I love this saying)
 
Tuesday 16th Oct 2007

70 days to go before measuring (Exercise days completed 21 of 37)

Warm up with hot bath

Stretches:

3 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec BTC centre


1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down right
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down right
25 rotary cranks

1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out right
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out right
25 rotary cranks

1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up right
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up left
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up right
25 rotary cranks

200 x 3 second wet jelqs (medium pressure used - overhand & underhand used)

8 mins edging (My cock looked massive with a raging hard-on after this)

200 x 3 second wet jelqs (medium pressure used - overhand & underhand used)

12 Horizontal movements

Warm down with hot cloth for 15 mins

I did various kegels throughout the day until fatigue.

Had loads of erections throughout the day. I love it. rofl

So, during one of my erections in the afternoon I couldn't resist measuring the girth. As stated before I've gained 0.5" base girth :O and also 1/8th" mid girth and end girth (just under glans). I'm really chuffed about this and couldn't wait to do tonight's exercises. I hope it keeps growing for my 'official' measurement on Xmas day. I must say it doesn't look like the length has increased but at least I'm gaining something. Wish I'd known about this stuff was I was younger.

Gainers never quit and quitters never gain! (I love this saying)
 
So, after tonight's exercises I've been sat at the computer surfing the net for about an hour and a half and basically I've had a throbbing hard on for most of that time rofl (No I've not been looking at adult entertainment either just general surfing).

I just keep kegeling and my dick just sits there at full erection quite happily, I wonder if this will help gains by keeping my dick in a constant expanded state? It can't hurt anyway.

I love all these effects from doing the exercises: growth, hardness, erection frequency, more veinage. It's great!
 
Wednesday 17th Oct 2007

69 days to go before measuring (Exercise days completed 22 of 38)

Warm up by dunking CAB in warm water

No stretches tonight as my glans felt quite sore from yesterdays gripping. Hopefully will be able to stretch tomorrow.


500 x 3 second wet jelqs (medium pressure used - overhand & underhand used)

Warm down with hot cloth for 15 mins

I did various kegels throughout the day until fatigue.

Gainers never quit and quitters never gain! (I love this saying)
 
Thursday 18th Oct 2007

68 days to go before measuring (Exercise days completed 22 of 39)

Rest day today.

I did various kegels throughout the day until fatigue.

Gainers never quit and quitters never gain! (I love this saying)
 
Friday 19th Oct 2007

67 days to go before measuring (Exercise days completed 22 of 40)

Didn't do any exercises today, no excuse I was just a lazy b*stard! >:( Got pissed, had a kebab and f*cked off to bed.

I did various kegels throughout the day until fatigue.

Gainers never quit and quitters never gain! (I love this saying)
 
Saturday 20th Oct 2007

66 days to go before measuring (Exercise days completed 23 of 41)

Went out for a meal tonight so only managed the following:


Warm up in hot bath

300 x 3 - 4 second wet jelqs

I did various kegels throughout the day until fatigue.

Gainers never quit and quitters never gain! (I love this saying)
 
Sunday 21st Oct 2007

65 days to go before measuring (Exercise days completed 24 of 42)

Stretches:

1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight down centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight out centre
1 [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] sec Straight up centre
25 rotary cranks

6 sets of the above

500 x 3 second wet jelqs (medium/hard pressure used - overhand & underhand used)

12 Horizontal movements

Warm down by dunking CAB in warm water

I did various kegels throughout the day until fatigue.

Felt a good stretch at the base/ligs during my stretching routine tonight. Not really felt this before, I think it's because I really pulled quite hard tonight.

Gainers never quit and quitters never gain! (I love this saying)
 
So I've had a break for a while - various reasons, illness (my crohn's disease), depression, family life, etc... Decided to start again after putting it off for a while basically due to laziness.

I've decided not to post everyday either as I was getting a bit obsessed with the forum and the size (or lack of size) of my penis. Did my head in for quite a while which also goes a long way to explaining the extended break.

I've got my head into a much better place now and I've reviewed my routine.

I was only feeling a lig burn whilst I stretched straight down so that is all I'm doing for now and the jelqing & kegels of course. I'm going to start off slowly and increase things as I go along.

So here we go again...

Tuesday 27th November

3 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

150 wet jelqs

5 mins Warm down

Kegels - various holds throughout the day (1 sec, 5 sec, 60 sec, etc...)


Wednesday 28th November

Warm up

4 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

100 wet jelqs

5 mins edging (cracking hard on at the end of this)

60 wet jelqs (was aiming for another 100 but listened to my cock - it'd had enough)

5 mins Warm down

No kegels today (except for when I'm jelqing) - doing a 1 day on 1 day off for these.


Thursday 29th November

Warm up

4 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

100 wet jelqs

5 mins edging (cracking hard on at the end of this again - nearly shot my load though, very tempting but I resisted)

100 wet jelqs

5 x horizontal movement

5 mins Warm down

Kegels - various holds throughout the day (1 sec, 5 sec, 60 sec, etc...)

I can really feel a lig burn/ache at the base of my penis whilst doing the stretching. I didn't really feel this when I was doing the exercises before my break. I think it's because I wasn't pulling hard enough before.

I'm taking a real, "listen to my penis" approach this time as opposed to just doing a set routine. I think this approach will make it more enjoyable as I won't feel like I've GOT to get 600 jelqs done, I will only do as many as my penis feels able to handle. I'm also hoping this will help with gains by not overtraining just to reach a set number of exercises.

I will of course increase things as and when my penis is ready and able.

I'm not going to measure for a while, probably 6 - 8 weeks time just to check if I need to alter my routine​
.
 
Howdy, welcome back Manimal.

Did you enjoy your time off?

I imagine that your excited and ready to go again! Time off can be great!

I can totally relate to your obsession with size (or lack off)... This can really do more harm than good if it enters the mind and makes us suffer for being small - while we are doing everything in our power to create growth. I had this problem for the first 2 months of Penis Enlargement, then I upgraded my system to create a specific context before, during & after my workouts to keep me feeling powerful and in control.

If you want some help setting this up, I'm happy to share the tools.

What I find totally absurd is that we should suffer while we are taking bold action towards creating what we value.

I accepted that I want a bigger dick
I'm doing everything that I can to create it
= Why should I suffer?

I argue that this is all context - context creates feelings/narrations/thoughts etc... and they become reality. Shift the context - and the feelings/narrations/thoughts change to support the new context - OR the context becomes so powerful that the feelings/narrations/thoughts simlpy don't matter anymore.

I want to honour you for getting back on the horse man. It would have been so much easier to just give up and walk away - but you didnt.. you faced your problems and your back. still standing.

Peace
 
Hi Benefit

Thanks for chiming in on my thread. Yes I enjoyed the break thanks. Needed to sort my head out but I'm now in a much better place. As for if I'm excited, yes I am, very excited. Looking forward to the gains!

This can really do more harm than good if it enters the mind and makes us suffer for being small
Click to expand...

This is basically what happened to me, I was concentrating on my penis so much that it just burned confirmation into my mind that I wasn't big enough instead of empowering me that I was doing something about it. I've sorted these demons now so thanks for the offer but my mind is settled and at peace.

I'm going to check out your progress thread and maybe we could help each other with motivation now and again.

Thanks again for looking in.

All the best.

Manimal​
 
Friday 30th November

Warm up

3 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

3 sets of the following stretches:

straight out centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight out left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight out right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

250 wet jelqs (no kegels before jelqs and not squeezed as hard during the jelqs. Used overhand and underhand grip.)

5 mins Warm down

No kegels today

I've found that I can feel the lig burn on the straight out stretch if I use 2 hands to pull so I'm incorporating those aswell.

I've also decided that on the days I kegel throughout the day I'm going to kegel before every jelq and squeeze medium to hard during the jelqs but on the next day there will be no kegels throughout the day or before the jelqs and I will only squeeze the jelq at light to medium strength.

Basically I'm having 1 day on with kegels and jelqing strength and 1 day off with kegels and jelqing strength, therefore giving me a kind of rest day from heavy girth work whilst still exercising. This is also because when I did the jelqs with kegels and more squeeze strength every day I lost my erection strength after a couple of weeks due to over training.

I've messed around a bit and found this is good for me. Let's see how it goes.

I did measure my BPFSL tonight and it's up by 3/8" from when I started again this year. Yipee!​
 
Saturday 1st December

Rest day - only did kegels throughout the day


Sunday 2nd December

Warm up

3 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

3 sets of the following stretches:

straight out centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight out left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight out right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

250 wet jelqs (Kegeled before jelqs and squeezed medium - hard during the jelqs. Used overhand and underhand grip.)

12 Horizontal movements

5 mins Warm down

Kegels throughout the day

My glans is getting dry and some skin is coming off during the stretches. I think it's because I warm up with warm water and the skin's still soft when I start the stretches. I think I'm going to try the rice sock method for warm ups next time, see if that helps at all.

I've also noticed that with the stretching I'm making my frenulum quite sore and sensitive. I've tried changing how I grip but it's not working out properly yet. I'll keep at it until I find the best method for me.

Gainers never quit and quitters never gain! (I love this saying)​
 
Monday 3rd December

Rest day - only did kegels throughout the day


Tuesday 4th December

Warm up

3 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

3 sets of the following stretches:

straight out centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight out left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight out right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98]x 20[/words]

300 wet jelqs (Kegeled before jelqs and squeezed medium - hard during the jelqs. Used overhand and underhand grip.)

12 Horizontal movements

5 mins Warm down

Kegels throughout the day

I warmed up in the bath today and I found that I didn't get any bruising on my glans whilst stretching and the skin didn't go dry and flake off. So the lesson to be learnt from this is I should use the bath and not a jug of water for the warm up. I think it might be because I'm in the bath longer than when I soak my penis in a jug only.

Gainers never quit and quitters never gain! (I love this saying)​
 
keep up the good work man...im a newbie i just started day before yesterday...but reading this forum and your dedication it is inspiration...good luck man!:)
 
Hi Bordua

Thanks for the comments. I'm glad you've started the exercises, it's the first step to a new you.

My advise to you, for what it's worth as I'm still a newbie myself, is take things slowly and don't over do it. I used to wonder what all the big deal was when the veterans said, "feel the exercises" and "listen to your penis".

Well now I know what they mean. DLD's [words=http://www.mattersofsize.com/forum/penis-enlargement-newbie-forum/1597-dlds-first-routine-i-gained-2-inches-with-this-routine-full-tutorial.html]newbie routine[/words] is an example only, you don't have to stick to it. Just try it and then change it to suit yourself as I have done (I don't mean start the advanced exercises but adjust the basic ones).

Go slowly, this isn't a race. Too much too soon and you will lose your erections! Concentrate on each stretch, feel the lig burn. Concentrate on each jelq, don't squeeze too much but make sure you squeeze enough. This is something you will find out yourself. Too much and your dick won't get hard when you want it to and you might get swelling on your foreskin (if you have any), not enough and you won't get any benefit from the exercises.

You will only find this out by concentrating on the exercises and not watching the TV or thinking about something else, listen and feel - you will find the way Skywalker!

Hope that all makes sense and if you need any more advise then feel free to ask here.


All the best my friend.

Manimal​
 
Manimal;286975 said:
Hi Bordua

Thanks for the comments. I'm glad you've started the exercises, it's the first step to a new you.

My advise to you, for what it's worth as I'm still a newbie myself, is take things slowly and don't over do it. I used to wonder what all the big deal was when the veterans said, "feel the exercises" and "listen to your penis".

Well now I know what they mean. DLD's [words=http://www.mattersofsize.com/forum/penis-enlargement-newbie-forum/1597-dlds-first-routine-i-gained-2-inches-with-this-routine-full-tutorial.html]newbie routine[/words] is an example only, you don't have to stick to it. Just try it and then change it to suit yourself as I have done (I don't mean start the advanced exercises but adjust the basic ones).

Go slowly, this isn't a race. Too much too soon and you will lose your erections! Concentrate on each stretch, feel the lig burn. Concentrate on each jelq, don't squeeze too much but make sure you squeeze enough. This is something you will find out yourself. Too much and your dick won't get hard when you want it to and you might get swelling on your foreskin (if you have any), not enough and you won't get any benefit from the exercises.

You will only find this out by concentrating on the exercises and not watching the TV or thinking about something else, listen and feel - you will find the way Skywalker!

Hope that all makes sense and if you need any more advise then feel free to ask here.


All the best my friend.

Manimal​
Click to expand...

yeh thanks man!
 
Watsup dude...

good to hear your still tugging on your dick! keep it going

I suggest that with warming up get the water HOT - almost hot enough to burn your skin - but not quite, it should feel uncomfortable... warm water just wont do the job.

Also im not sure if you do, but if not get yourself some baby powder to improve grip for strethces. They have gone wanders for grip for me.

I cant believe your doing 20 rotary cranks, thats crazy! Your cock must be so dead after that. How wide do you go on them?
 
Well I've had another short break due to my Crohn's disease but I've started again so here is my log upto date:

Wednesday 5th December

Rest day - kegels only


Thursday 6th December - Wednesday 12th December

Illness - Crohn's disease

This disease is a real pain in the arse (pun intended) but I will fight it to the end!


Thursday 13th December

Warm up (Rice sock - 45 secs in microwave)

3 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
rotary cranks 360 degs x 10


200 wet jelqs (Kegeled before jelqs and squeezed medium - hard during the jelqs for 3 -5 secs. Used overhand and underhand grip.)

Warm down (Rice sock 45 secs in microwave)

Kegels throughout the day


Friday 14th December

Warm up (Rice sock)

3 sets of the following stretches:

straight down centre [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down left [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs
straight down right [words=https://officialhydromaxpump.com/?uid=6&oid=2&affid=98 ]x 30[/words] secs

200 wet jelqs (Kegeled before jelqs and squeezed medium - hard during the jelqs for 3 - 5 secs. Used overhand and underhand grip.)

Warm down (Rice sock)

Kegels throughout the day - half amount of yesterdays

I've decided not to do the rotary cranks because whenever I do them they seem to make my frenulum very sensitive which has caused a couple of premature ejaculations recently. Since stopping them I've not had that problem.​
 
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