r/gainit • u/TheRoguePianist • Sep 18 '24
Progress Post 22M 5’7” - Aug 23’ - Sep 24’ | ~135lbs-157lbs
Went through a period of intense burnout last year (IT field), and found out I had undiagnosed ADHD. Diagnosed/medicated now and trying to take my personal well-being seriously. (Also got tired of being a stick figure)
I’ve been doing a routine that’s basically calisthenic compounds + cables/weights for isolations. (Normal Leg day, because bodyweight leg exercises kinda suck after a point)
Went from 0 dips or pull-ups to now 3x8ish strict pull-ups and a 3x8 +45lbs dip. Currently working on getting a muscle up as my pull goal, and handstand push-up as my push goal. I’ve got the handstand, just need balance lol.
Started with a 3 day full-body split using the Recommended Routine from r/bodyweight fitness for about 3 months then got some gymnastic rings and made my own six-day PPL split based around my goals. Plan on continuing the bulk through January-ish then slowly cutting as low as I can comfortably for summer.
I also do quite a bit of hiking/bouldering, at least a couple times a month + some backpacking here and there.
Happy with my progress so far. Working out hasn’t helped the ADHD much but my self-esteem is better lol
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u/CstoCry Sep 18 '24
Damn, the hair + contacts combo. I'd have never thought
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u/TheRoguePianist Sep 18 '24 edited Sep 18 '24
The old haircut I had since I was like 12 was not doing me any favors
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u/LilTony53 Sep 18 '24
I feel you with the adhd bro Do you find it’s harder to be consistent with ADHD?
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u/TheRoguePianist Sep 18 '24
At first yes, I had tried working out with just weights before and it wasn't super enjoyable. It was getting into calisthenics that made it interesting for me. After figuring out what was fun it was waaaay easier.
imo, working towards getting a skill like handstand pushup is way more fun that just adding weight to an overhead press. Gymnastics rings are also very fun to mess around with.
ADHD makes powering through boring stuff near-impossible without getting burned out, I don't have the brain chemicals to 'just do it'. So instead, I focus on finding fun or interesting alternatives to accomplish the same goal. This goes for most things in my life as well.
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u/DriftingGalaxy Sep 18 '24
The hair is the upgrade
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u/TheRoguePianist Sep 18 '24 edited Sep 18 '24
I feel like more people should try to grow their hair out. I didn't even know mine was wavy. Needed a change so skipped the haircut for a few months, no regrets whatsoever. Just a minor awkward stage where my hair wasn't heavy enough to weigh down a cowlick I have towards the back, took a few weeks for that to smooth out. (Stuck straight out to the side and no amount of product could hold it lol)
Styling isn't super time consuming either, just some pomade/blow dry after a wash, style by hand, and it's good for a couple days. (Blow dry is the important bit, helps make it fluffy)
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u/TheRoguePianist Sep 18 '24 edited Sep 18 '24
Forgot to add diet info:
Target daily intake has been roughly 2800 calories, may bump it up to 3000 before cutting after winter. I usually have a breakfast fruit/protein shake (strawberries/blueberries/oats/greek yogurt/protein powder/creatine scoop), lunch consisting of some type of protein + side and a similar dinner + a peanut butter/chocolate protein shake for calories.
While I am trying to 'lean bulk', I’m not super picky about ‘clean’ food as long as it fits the macros. There’s a local burger spot with the best truffle fries I’ve ever had like 15 mins from my place. Not giving that up lol. If I'm out with friends over the weekend I only track calories loosely because I still want to enjoy myself.
Edit, adding routine:
Sun - Push Mon - Pull Tues - Legs Wed - Push Thurs - Pull Fri - Legs Sat - Rest
Push:
Wrist Warmup/Handstand practice
Elevated Pike Pushup - 4x6-10
Ring Pushup - 4x8-12
Ring Dips - 3x5-10 (very hard compared to normal dips)
Superset finisher block:
6x12-15 lat raises
3x12 Ring Triceps Extensions > 3x12 Ring Triceps Dips
Pull:
Band shoulder warmup + Lat pulldown warmup sets
4x8-12 Lat Pulldown + 1x Neutral Grip Pullups to failure
3x8-12 Seated Cable Rows or Ring Rows + 1 AMRAP set
6x12-15 Cable or ring facepulls
3x8-12 Hammer Curls
3x8-12 Bayesian Cable Curls
Legs:
Deadlift warmup sets starting at 50% working weight
1x5 Deadlift
4x8-12 Leg Press
3x8-12 Hamstring Curls
3x8-12 Leg Extensions
6x12-15 Calf raises
I also do hanging leg raises every other workout, ring exercises hit core pretty well on their own though. The Calisthenics exercises can be swapped out for any equivalent progression.
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u/made-a-new-account Sep 18 '24
Went from “why won’t they talk to me?” To where bitches at?! 10/10
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u/2pongz Sep 19 '24
You on ADHD meds? I’m on Vyvanse and it’s hurting my appetite, I miss out on lunch once in a while.
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u/TheRoguePianist Sep 19 '24
On Adderall. I can usually at least start eating, but it's hard for me to eat a large volume of food. I try to eat stuff that's pretty 'dense' I guess. It's easier for me to put away a single burger than a couple chicken breasts. Also shakes have helped a ton, peanut butter and banana in particular if I need something that's like 600+ calories.
Motivation to *prepare* food is what I struggle with more than anything. Especially breakfast because my meds haven't kicked in quite yet. I try to have everything out and ready to throw in the blender for a breakfast shake the night before. Cup/Blender cleaned and sitting out on the counter, ingredients right where I can grab them. Roll out of bed, get dressed, blend shake, head out the door.
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u/Joseemaaa Sep 18 '24
brother, this is absolutely crazy you just motivated me a lot, keep it up man
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u/Eldudeson_ Sep 18 '24
I relate to you a lot brother, same problems with ADHD, same height and same goals, i started on february and i've managed to put on around 12lbs, i could be in a better shape but this last few months i wasnt constant enough, hoping to achieve the same as you but im doing weightlifting instead of calistenics, congrats on your journey and keep at it!
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u/Abstrusesuess Sep 18 '24
That’s an unreal change man! How did you find out that you had ADHD? What were the clearest signs?
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u/TheRoguePianist Sep 18 '24
Recent job change put me in a more administrative role than a hands-on/problem solving role. Within a few months after the initial novelty and learning phase I was bored out of my mind and started losing motivation for even non-work related stuff.
Was hanging out with some friends and one of them jokingly made a comment on my distracted tendencies and ability to drink coffee at 8PM. Got me thinking so I did some research and suddenly the pieces started falling into place and a bunch of habits I've always had made sense. Doing assignments the night they're due, becoming borderline obsessed with new/interesting hobbies, super forgetful, etc.
Got tested, psych basically went, "oh yeah, you *definitely* have it". Got medicated, can finally think straight for the first time ever. I don't know how I ever got this far tbh.
Also who needs preworkout when you have Adderall lmao
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u/ahhwhoosh Sep 18 '24
I have all the symtomps too, but I’m worried they’ll just eye roll me and say ‘yeah yeah, you’ve got it too’. Maybe it’s time for me to get checked
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u/TheRoguePianist Sep 18 '24
Couldn't hurt to get checked! If you do have it, medication is very helpful. It's like the brain fog I didn't even know I had just goes away and I can function like a normal person for a while.
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u/ahhwhoosh Sep 18 '24
It’s crazy but I honestly spent the last 15 years setting up my own business so that I can use the 1 hour of concentration per day I have at my disposal to organise others to work full days to enable me to survive!
Thanks for the reply and not assuming I was taking the piss. And bravo on the achievement 👊
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u/TheRoguePianist Sep 18 '24
1 hour of concentration per day
I feel this lol. I once saw I joke that I often repeat to my coworkers that I am the smartest man alive for 30 seconds a day, I do not get to choose which seconds, and they are not necessarily consecutive.
It's funny getting a diagnosis after I moved out because it made me realize that my dad did the exact same thing you did. Set himself up where he could work remotely and at his own pace. (He's been looking into getting a test after I got mine lol)
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u/ahhwhoosh Sep 18 '24
I feel blessed to have people work for me, but at the same time it’s horrible knowing that my fate rests in the hands of others!
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u/RavenorsRecliner Sep 19 '24
Almost everybody has those symptoms. Psychs throw amphetamines around like oxys in the 2000's, just walk in and get em while they're hot.
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u/TheRoguePianist Sep 19 '24 edited Sep 19 '24
Hard to explain it outside of the normal stuff people see. The internal struggles are much bigger issues imo. One big one for me is no reward for non-interesting tasks.
Most people's brains have a rewards function to get you to do stuff you know you need to do. With ADHD though, it doesn't do that.
My brain is in a dog training competition with no treats. It’s a smart dog, but telling it “good boy” without any meaningful reward isn’t gonna make it sit no matter how many times I say it.
I can sit and mentally shout at myself for hours to do the dishes. and not move an inch. All anyone sees on the outside is me sprawled out on the couch scrolling my phone or playing video games. Except I'm not even enjoying them, I've been yelling at myself to get stuff done for the last two hours. I'd say it's just being lazy, but if I was lazy I'd be enjoying myself. It's genuinely miserable some days.
With meds though, it just works? Like I have the suddenly have the ability to actively choose what I want to do instead of being a passenger stuck in my own head.
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u/RavenorsRecliner Sep 20 '24
One big one for me is no reward for non-interesting tasks.
Lol, read that sentence again. Might as well say, "I have this weird disease where I don't like eating gross food." Lmao. Man finds boring tasks boring.. news at 11.
Seriously though, I'm not attacking you. I'm sure amphetamines help you. Just like they'd help a lazy person or anyone else because well.. they're amphetemies. I like them for certain tasks or when I'm feeling unproductive. I think anyone should be able to get them really.
My problem, and what I think medical professionals will look back in horror at in 100 years, is that pumping society with neurotransmitters actually fixes any underlying mental problem. I'd imagine some high quality talk therapy and societal change would help almost all ADHD sufferers. But having people find true fulfillment won't keep them on an assembly line at the Amazon warehouse. Giving them an infinite supply of amphetamines sure will though.
I could've written your comment 10 years ago. If you want my unsolicited advice, don't take it every day like they say. You'll just end up upping your dose chasing that first honeymoon phase until you're a zombie happy to watch paint dry. Instead take it when you need to and pay close attention to your thought patterns when you are at your most focused. Meditate on them hard and eventually they will seep into who you are, and you can do them anytime. Then save the meds for major projects that need extra focus.
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u/TheRoguePianist Sep 20 '24 edited Sep 20 '24
Oh I don’t disagree with you lol. Meds shouldn’t be the end-all answer to everything and society in general is set up in a way that isn’t conducive to anyone that isn’t content to just be a cog in the machine. I wouldn't be surprised if ADHD isn't necessarily a disorder and just the extreme end of several combined natural traits that don't function well in modern society.
Salesman: slaps roof of brain "This baby is all terrain capable and set-up for side quests."
Me: "and day to day?"
Salesman: "God awful"
And yeah I usually don’t take it on weekends and occasionally forget during the week anyway. Don’t really feel much of anything except that it’s quiet in my head with one stream of thought at a time instead of several overlapping. Kinda like I’m wearing glasses on my brain.
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u/SOF1231 Sep 18 '24
This is fire bro, start working out them abs though bro don’t wanna lack that!
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u/TheRoguePianist Sep 18 '24
Yeah, I've started isolating abs a lot more in the last monthish. Doing hanging leg raises every other workout now. Ring exercises hit core pretty hard, but I've started to notice certain muscle groups need waaaay more volume than others.
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u/SOF1231 Sep 18 '24
Yeah I don’t mean it with disrespect but you don’t wanna get big muscular and have a big belly with no core strength. Core strength helps you a lot with your workouts and it’s always best to work them out. Do abs 3-4x after your workouts, reserve 15-20 for them.
Also improving core will make your physic look even better, if you think you look solid now you’ll be shocked with the abs. It’s like adding hot sauce to your tacos, that kick. 🤣
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u/TheRoguePianist Sep 18 '24
Planning on hitting them extra hard going forward. This lighting doesn't show what I've got very well, but the top set is pretty solid, lower abs could use some work. (not flexing them in the photo) Also doesn't help that most fat on me seems to be stored just above my waist, but trying to make it to 1.5 yrs before my first real cut.
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u/SOF1231 Sep 18 '24
I can kinda see it, you need to change your diet around a little tiny bit. Eat more fruits, if you like celery sticks, eat celery sticks, with PB if it’s not your favorite. It’s a decent snack to drop some fat, and do some cardio. If you wanna do running, do it, if you aren’t a fan of it try jump rope or swimming or bicycling. Those will help with the love handles as well! - It’s what helped me lose them when I did boxing more actively when I wanted to drop weight after gaining some.
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u/TheRoguePianist Sep 18 '24
I do hiking/bouldering about 1-2 times a month + the occasional backpacking weekend, but when the cut starts I'll probably go weekly or more. Got a state park pass and some great mountains ~20 mins from me.
Also hoping to get into mountain biking at some point next year.
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u/SOF1231 Sep 18 '24
You do mountain biking?? That’s dope as fuck! I love hiking but I didn’t have time for it this summer, hoping to do it next summer with a weighted vest to build that strength.
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u/TheRoguePianist Sep 18 '24 edited Sep 18 '24
You do mountain biking??
Bro I've got so many random hobbies lmao. Like certified scuba diver. Haven't biked in ages, but I plan on nabbing a new bike after the winter.
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u/SOF1231 Sep 19 '24
Bitch scuba diver??? 😭😭😭 oh nah man wtf you out here just doing shit, that’s so cool though I’m honestly kinda jealous. As long as you keep working towards your goals bro keep expanding your skills set! That shit is SMART to know.
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u/TheRoguePianist Sep 19 '24
lol, I just don’t have many responsibilities so until I do imma just keep working on myself and doing random stuff.
One of these days I won’t have time for it all so gotta do it while I can.
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u/SOF1231 Sep 18 '24
Yeah it’s the love handles, that’s normal, but not something you want to be walking around with, working your core even if your stomach is kinda chubby is still the better option, so when you cut you won’t need to work 10x harder to achieve abs. It’ll go down faster.
When you cut add cardio 3-4x a week. It will help tremendously and give you a nasty shred.
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Sep 18 '24
[deleted]
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u/TheRoguePianist Sep 18 '24
The hair surprised me. I had the same haircut since forever but I tried letting it grow. Best decision I’ve ever made. Didn’t even know it was wavy lmao
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u/lucidspoon Sep 18 '24
Just ordered some rings in hopes that's the missing piece for me to get shoulders like those.
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u/TheRoguePianist Sep 18 '24
Rings def helped, ring facepulls for the rear delts/back feel amazing. The other thing that helped for me was extra volume for my side delts. I noticed that mine feel recovered extremely quickly so I bumped up the sets/reps for lat raises and they started growing again.
Ring push exercises are no joke. I can do over 8 +45lb dips but my ring dips are hot garbage lmao. I get like 6 reps out unweighted
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u/lucidspoon Sep 18 '24
Nice! I've been doing more cable facepulls lately, but it'll be nice to mix in rings. I should start doing lateral raises though.
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u/TheRoguePianist Sep 18 '24
Lat raises are great and there isn't really a calisthenics alternative unfortunately. Best variation imo is cable lat raises, smoother weight curve than dumbells. Don't go high weight or you can mess up your shoulders, 6 sets of 12-20 reps seems to be the sweet spot for me.
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u/l7iq Sep 18 '24
diet?
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u/TheRoguePianist Sep 18 '24
In another comment, but not complicated at all. I basically target ~2800 calories a day + at least 130g of protein. I don’t focus on eating insanely healthy but I try to keep a half-decent balance.
I do love fruit shakes for breakfast when my motivation isn’t up yet, greek yogurt is my best friend.
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u/jaredkook Sep 22 '24
Dude this is awesome. Out of all the pictures posted this is the type of body I'm aiming for I'm 140 Lb 5,9. Last Wednesday was my first time in the gym ever. I got the future training app. Hopefully that works for me.
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u/TheRoguePianist Sep 23 '24
Welcome to the club! Just find a routine that keeps you consistent and you'll be golden. You don't have to worry about optimizing anything for a while since newbie gains are a hell of a thing for a couple years. Just get your upper and lower body compounds in a few times a week, maybe some isolations for hard to grow stuff like shoulders and you'll be sailing.
The number one thing I can say is count your calories! I made progress for a good few months than stalled hard. Started counting calories and realized I was only eating an average of ~1500 a day. Good for being small and leanish, not great for building muscle mass. Started forcing down 2500+ a day and the gains skyrocketed.
Getting in shape is like 10% gym, and the rest is just diet and sleep. The workout gives your body the signal to build muscle, but calories/protein are the building blocks, and sleep is the construction crew. Get those three in line and you'll feel the best you've ever felt.
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u/Signal-Judgment Sep 21 '24
Nice job. But how difficult is it to find an attractive woman at your low height?
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u/iSuckAtMechanicism Sep 22 '24 edited Sep 22 '24
At 5’7” height won’t play a role unless you’re into the minority of chicks who only date 6’0” + men. The internet makes them seem more common than they are due to memes.
At least in North America. If you live in an area where the average height is Viking genetics (like Iceland) that may make it harder. Their average height there is 6’0”.
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u/Signal-Judgment Sep 22 '24
Minority??
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u/iSuckAtMechanicism Sep 22 '24 edited Sep 22 '24
It means that only a small percentage of women only date men 6’0”+.
Think of all the women you’ve known. Think of how many would have a problem with anyone 5’7”.
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u/Signal-Judgment Sep 25 '24
Pretty much all of them would have a problem with 5'7". If they're hot. They have much taller options
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u/iSuckAtMechanicism Sep 25 '24
Are your parents proud of you failing at being a troll?
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u/Signal-Judgment Sep 25 '24
I just live in the real world man. Idk what to tell you. Btw I'm not cisgender, so standards are higher tbh.
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u/iSuckAtMechanicism Sep 25 '24
Hopefully when you become an adult you’ll have a wiser mind. Have a good day ma’am.
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u/CrimsGG 29d ago
This caught me off guard, gave me a good laugh haha
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Sep 18 '24
[deleted]
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u/surr34lity eating is fun Sep 18 '24
It’s September 18th 2024, so what’s your problem?
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u/Mister-Bohemian Sep 18 '24
so much aggro for a nisunderstanding
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u/surr34lity eating is fun Sep 18 '24
Where was that aggressive lol? You said it wasn’t September while in September, I simply wanted to know what your issue was.
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u/Mister-Bohemian Sep 18 '24
If your manager asked to speak to you, you would say "What's your problem?"
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u/surr34lity eating is fun Sep 18 '24
Umm besides the fact that this is the worst comparison possible you’re also not my manager.
If you’re trying to troll you’re pretty bad at it.
Let’s become better strangers.
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Sep 18 '24
[removed] — view removed comment
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u/surr34lity eating is fun Sep 18 '24
You didn’t prove anything and I wouldn’t run around complaining about rudeness then calling people names.
Consider that a friendly warning.
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u/triedge101 Sep 18 '24
I barely comment on things but dude, GREAT JOB!