Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-14 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-14
- I read about this unconventional calf raises idea, wondering if he's right
- How to exercise during periods when you can't get enough sleep?
- Doing multiple single reps/sets throughout the day vs focused sets to exhaustion once per day?
- Can I give shape to my flat, pancake butt and if so, how?
- Harder pull ups and dips
- Critique my form please
- Rep scheme
- Anyone have rotator cuff problems & doing planche/calisthenics?
- Gym detailed scales accuracy
- Strenght and hypertrophy training.
- Minimum size for home bodyweight exercise space
- What to do with Tennis Elbow?
- Tipps for getting my first Ring Muscleup?
- How do I turn my body fat into muscle?
- Needing some help, completely lost on this fitness journey
- Follow up and questions regarding the Pavel fighter pull-up program
- Critique my plan?
- Looking for a minimalist upper body routine
- Is there a psychological difference when trying to lose weight between someone who was once fit and then gained weight vs someone who rarely felt they were at their ideal weight?
- Need your help about working out hard without overtraining.
- Please critique and help me fix my routine to make my workout plans more healthy and effective
- Fitbit coach alternative
- Weighted calithenics routines online suck
- Can a shoulder injury never recover?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-06-14 Posted: 13 Jun 2021 09:01 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders:
NEW EXCITING NEW YEAR NEWS:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| I read about this unconventional calf raises idea, wondering if he's right Posted: 14 Jun 2021 05:56 AM PDT https://hemanklerehab.com/calf-raises/ He says
But I never see people do calf raises like that. Does anyone know if it's actually true, does it give extra gains? Training different angles that is. [link] [comments] |
| How to exercise during periods when you can't get enough sleep? Posted: 13 Jun 2021 01:50 PM PDT So I (38M) have a week old baby, which as an understatement, interferes with my sleep. My guess is I'm averaging 4-5 hours of interrupted sleep, rather than my usual 8-9 hours of solid sleep. Hopefully this will improve as time goes on, but if my last child is any indication, it may be a while. I know proper sleep and rest is needed for optimal muscle growth, etc, but all the advice I read just says to get more sleep, nothing on what to do if I can't. I'm a beginner, been doing the RR about 3 months. Should I just keep at it? Do it less frequently? Scale back the intensity? I am not expecting to progress much, but I would like to not backslide much. ETA: I just read through all the comments, and I'm pretty sure for every single comment there is another comment giving the exact opposite advice. At least now I know there's no agreed upon answer the the question.... Regardless, lots of good wisdom in there, thanks everyone! [link] [comments] |
| Doing multiple single reps/sets throughout the day vs focused sets to exhaustion once per day? Posted: 14 Jun 2021 12:38 PM PDT Is it better to do more reps over the course of the day or to do multiple sets to exhaustion in a short period which result in half as many reps? Recently, I've left up the pull-up bar in my house and having been doing 1-3 pull-ups each time I walk by it throughout the day. This results in 40+ pull-ups in the day. Previously I would do 3 sets to exhaustion with 30 second breaks between them which would result in ~20 pull-ups per day. Is there benefit to the first method? Does doing 2x total reps spread throughout the day offer similar benefits as doing less reps but to exhaustion? What are the different body/tone/muscle outcomes from each? [link] [comments] |
| Can I give shape to my flat, pancake butt and if so, how? Posted: 14 Jun 2021 01:03 AM PDT Soooo...I (29W) have a really small butt. It's small, flat, almost non-existent and doesn't really correspond to the rest of my body shape. My pants sag and honestly, I think I look quite unproportional. Sometimes I wish I could cut off my belly fat and just stick it on by butt. Anyway, my question is: is it possible to change my butt shape using bodyweight fitness? I'm generally wondering where I can alter its form and "bulk" it out a little using some exercises., or whether I will just have to live with having a tiny butt (that may be well-trained). Sorry if this is a weird request. I am grateful for any advice! Thank you! [link] [comments] |
| Posted: 14 Jun 2021 10:38 AM PDT Hi! So, for a bit of background, I've been training for a while now, i can do 12-15 pullups and kind of the same with parallel and straight bar dips, but cannot do more advanced pull exercises like front lever or things like that, and since I train at home I cannot reliably train muscle ups or things that require me to go above the bar. My question is, should I do harder variations like archer pull ups or slow pull ups, or should I consider adding weight to them? I also don't know any harder dip variations. Thanks a lot for always helping ! <3 [link] [comments] |
| Posted: 14 Jun 2021 05:00 AM PDT Link is at the bottom Hi, I've recently started with some push-ups and pull-ups, but I'd like to know your opinion on my form. I've always had a problem with benchpress and push-ups, that I've felt more front delts than chest. U can see that on pull-ups video that my front delts are more developed then side ones. Now when I do push-ups I start from prone position and reset myself, I try to keep my palms under shoulders and elbows around 45 degrees to body. On the pull-ups I do neutral grip as I'm still weak for pull-up grip (can do 6 with close grip). My plan is to do 3 sets of 10 with neutral grip and then I'll start doing normal pull-ups close and wide grip. Another thing is that I can barely squeeze my hands in between pull-up bar legs and neutral grips, and when I grab it from the outside it's too wide for me. Also I'd like to know your opinion on my diet. I'm 178cm (5 10) and weight 72kg (158lbs). I try to eat 3000kcal/day. 150P 300C 130F. But since I'm skinny fat I'm considering cutting first and then do lean bulk? Idk what's your opinion about this? Would u keep bulking? My goal is 78kg with visible abs. https://imgur.com/a/d5vZtU3 …. Link to videos [link] [comments] |
| Posted: 14 Jun 2021 05:23 AM PDT Whenever I start doing a new excercise, I end up doing something like First set - 10 (failure) Second set - 6(failure) Third set - 4(failure) (I try to maintain the same tempo/rep quality ) Over time , how should I try to improve ? Should i try to strike a middle ground and go for (8-8-8) progressing to (9-8-8.....and so on) Or should I go for 11-7-5 then 12-8-6 The problem with the middle ground approach is that I end up feeling like I could have done or I get exhausted Please help me , I seek your wisdom. [link] [comments] |
| Anyone have rotator cuff problems & doing planche/calisthenics? Posted: 14 Jun 2021 12:48 PM PDT I have been training calisthenics for about 1 year now, and the whole reason I got into it is because of my bad rotator cuff from weight training. Basically because of my problem, I went through PT and the trainer taught me rotator cuff rehab exercises. All of these exercises pretty much taught proper scapular engagement throughout movement ranges and training a strong hollow body position. This led me to discovering the planche, and eventually shifting my fitness program to revolve around calisthenics & bw fitness instead of weight training. So figuring that training for a planche means strong rotator cuffs, I started moderately with planche leans and got better and better at it. I systematically measured & increased the amount of lean, and the amount of time held. One year on now, and I have now moved to a tucked planche lean which is much harder, and can hold it for much less time. I am loving this way of training, but on some days after my training I find that my bad rotator cuff joint, particularly the infraspinatus, is pretty tender (in addition to sore front delts). Im wondering if anyone else trains calisthenics with bad rotator cuff, and what you think of my logic that training the planche IS good for them? One other thing that may be noteworthy is that my program looks like this:
I only train planche 1x a week on a Horiz push day, and there is quite a bit of volume on that day in isometrics, negatives, and just adding volume through reps like bw push ups. As I have said my rotator cuff tendon is tender on the following day - which is what Im worried about. BUT all muscles & joints are fully recovered by the following week's Horiz push day. Please give me your comments! Anything on the rotator cuff & calisthenics, and on also the general programming are also welcome. [link] [comments] |
| Posted: 14 Jun 2021 12:47 PM PDT So I started going to the gym not long ago, And last weekend I used a scale available in the gym which shows a whole lot of details about the body composition, and I was at 16.7% of fat mass, however when I hopped up again after running for 30 minutes at high rythm and doing some mostly pushups, I was at 20% fat mass, and I was completely shocked, it's literally just two days that I was at 16.7%. So are these things actually accurate or did I do something wrong when I was on the scale. [link] [comments] |
| Strenght and hypertrophy training. Posted: 14 Jun 2021 08:46 AM PDT Hi recently I orientated my training goals toward both strenght and hypertrophy. After I did some researching I found out that one could effectively train for these two goals using powerlifting methods. Basically doing some pure strenght, low reps, high intensity, long rest excersises followed by hypertrophy work with less intensity and shorter rest times in a single workout. And it works. But there's one big problem with this style of training - it f#cking takes forever. Workouts get way too long and I personally find it challenging to fit the sessions in my free time. I have like one hour in the best case so these 90 min + workouts are just too inconvenient for me. So I came to an idea. What if I work out for hypertrophy one week and then switch to pure strenght training for the next week and then repeat? Do you think it would be an effective training method for both muscle and strenght gains? Thanks. [link] [comments] |
| Minimum size for home bodyweight exercise space Posted: 14 Jun 2021 12:26 PM PDT I'm planning on dedicating a portion of my garage to bodyweight exercise and I'm trying to determine the smallest size I can get away with. My starting bid is 6' x 10', which would fit nicely into my preferred corner. There will be a pull-up and dip station against the wall, a box for step-ups, wall storage for resistance bands, a jump rope, and yoga mats, some parallettes, etc. I'm going to rearrange the area tonight and try a workout in it in the morning, but I'm curious if there's anyone else in here who works out in a small space. [link] [comments] |
| Posted: 14 Jun 2021 11:45 AM PDT Every year or so, I get interested in physical exercise, feeling good in my body, and being a healthy person. I check out various things, read /r/bodyweightfitness, and then decide to work out more. Something (usually push-ups) hugely aggravates my tennis elbow, and I give up on the whole project. So, what should I do to enjoy calisthenics and body weight fitness with tennis elbow? How to handle tennis elbow? How should I adapt the RR? What works for you? My apologies if this question has been answered somewhere, I could not find anything in the FAQ or Wiki. Any advice would be much appreciated. [link] [comments] |
| Tipps for getting my first Ring Muscleup? Posted: 14 Jun 2021 10:58 AM PDT Here is a video of my last recent try: I don't know what is missing there? Initial acceleration in the pullup? Body positioning? Ring rotation? Maybe someone here has an idea! My current training routine for this skill is:
[link] [comments] |
| How do I turn my body fat into muscle? Posted: 14 Jun 2021 04:57 AM PDT New title: How do I lose fat and put on muscle Hello everyone, I'm f15 and I weight about 61kg atm. For a while I've been overweight, around 70kg and I've managed to lose some of that and I'm now normal weight for my age and height. I'm very happy with that but I would like to get more muscle in my body and I would like a more masculine physique. I need help with what I should change in my workouts and how I should eat to gain muscle and strenght and also get more masculine definition in my body. I'd like strong legs and abs and defined arms and back/upper body. The circuit I do every time in the gym atm: 3 rounds of: 11 Pull up with resistance band 30 Squats then the strenght: Mondays: upper body 3 sets of: (30s rest) Thurdays: Legs EMOM 10 1) 5 front squat (15-20kg) 2) 5 back squat (15-20kg) 3 sets of: Saturdays: back and abs abs YouTube video follow along 3 sets of: 10 Superman holds (3s) 15 Lat pulldowns (25kg) (bit bigger than shoulder width, pause at down position) So I go to the gym 3 times a week, I do the circuit every time and the strength parts after it. I've been doing this for maybe 3 months with really no visual results, only a bit of strength with some movements so that I've been able to increase the reps. I also go to a crossfit class once a week and have PE once a week in school, but since it's summer break I don't do either rn. So what should I change about my workout routine and any tips with eating? [link] [comments] |
| Needing some help, completely lost on this fitness journey Posted: 14 Jun 2021 02:09 AM PDT Hi, I've been struggling with my body since the beginning of the pandemic when I had to give up on going to the gym (before I was consistently doing CrossFit 4/5 times per week). Since last July I decided to be more proactive and hired a nutritionist. After almost 12 months of work, I lost a few kilos (from 76.5 to ~72) and definitely dropped some centimeters around the waistline, abdomen, and hips/ass (measurements now are respectively: 76 cm, 83 cm, and 94 cm). Other than dieting, of course, I started to be more consistent with my home workouts and since April I started running too. Right now I run 3 times per week (5/6 km) and I do some exercise at home with/without dumbells twice per week. I feel like bodyweight workouts and even running is not really having a great effect. After almost a year I don't see a dramatic change in my body and I don't know what to do. I know that people doing calisthenics can look amazing so maybe I should look more into that? Unfortunately other than a bar for pull-ups I don't have any space for extra equipment... what would it be your advice? Am I maybe doing too much cardio with the running? I honestly feel like I'm just all over the place and other than getting tiny results I cannot manage to build up muscles and actually burn fat and I feel like I still look kinda skinny fat despite all this effort (you can see some pictures of how I look right now here: side and front. I've checked out the recommended routine suggested here by many but it seems quite 'easy' and like it would be effective since I'm somewhat sporty and active already. Edit: forgot to say but I just turned 34, might be relevant [link] [comments] |
| Follow up and questions regarding the Pavel fighter pull-up program Posted: 13 Jun 2021 09:53 PM PDT I (20M, 6', 160 lbs) started the Pavel fighter pull-up program on 3rd May with my max pull-ups being 4, since then I've been following the program diligently (5 days on, 1 day off except once where I had to take a day off after 3 days due to fatigue). For reference, the max pull-ups I've ever been able to do are 7; which was about 1.5 years ago when I was quite underweight (136 pounds) and used the pull-up bar at the gym. Being at home since then, I unfortunately got a pull-up bar installed only recently (in Feb 2021). After that I experimented with assisted pull-ups using resistance bands but I soon realized that it wasn't carrying over to my strength in doing actual pull-ups. That's where I decided to hop on the Pavel program and I'm ecstatic to say that my max pull-ups have gone up to 9 pull-ups! (although I have to half kip for the last rep). Over the duration of the program, I've been doing my normal workouts throughout the week excluding pull-ups (which I do over the duration of the day: as of now I split it to 3 sets in the morning and 2 in the evening). I follow a 2x upper-lower split and on upper body day I do rows with resistance bands along with push-ups. However, I got vaccinated recently due to which I had to lay off the program for 5 days as I was feeling really weak. Instead of hopping back on the program from where I left off, I decided to rewind a day and continue from there. After 3 days (over which I ended up doing 100 pull-ups overall), I rested a day to start off the last week fresh, which starts off at 9 pull-ups. Now this is where the problem begins. The first 7/9 pull-ups are relatively easy, but I really have to push for the 9th pull-up; it wouldn't be far fetched to say that it's my pre-failure rep. After completing the first day of the last week (which I completed on the 11th), I still feel soreness around my armpits, outer pec and slightly in my forearms while attempting a pull-up even after resting for 2 days straight. This has me feeling that I'm doing something wrong. Should I be strong enough by now so that the 9 pull-ups don't feel like my max? Do I need to take more days off and get back on the program? I really want to finish this program but I feel like I'm overexerting, so should I just do it anyway or switch over to Greasing the Groove for a week and hop back onto it? Should I instead try weighted pull-ups so I can build up some strength and then complete the last week? Any feedback would be greatly appreciated! :) [link] [comments] |
| Posted: 13 Jun 2021 09:26 AM PDT Hey guys! I am a 21y/o male (172cm, 135lbs), started with bodyweight fitness (no access to weights or dumbbells) about 2-3 months ago. I have made some good progress (in terms of strength and physique), but I am starting to feel plateaued. Looking for some recommendations to round out my routine a little more: Upper (Mon, Thurs) Push Ups x3 Lower & Core (Tues, Fri) Squats x3 I do all sets as many reps as I can. My max Push Ups are around 12 (pretty low, ik) and max Pull Ups at 5. Have been stuck here for about 2 weeks or so. Any ways to overcome? PS: I'm watching my diet, and focussing on protein. My goal is to be generally healthy and build some strength. [link] [comments] |
| Looking for a minimalist upper body routine Posted: 13 Jun 2021 12:50 PM PDT Hi guys, I'm looking to change my upper body program to one that can be done in 30 minutes. Does anyone have any recommendations? I'm looking to only utilise mostly basic body weight movements (chin-ups and push up variations). I've designed my own routine (below) but I'm not sure if this is any good. What are your thoughts? Should I split the superset up into individual sets? 3-4 X 10-15s tuck front lever hold 7-10 sets of chin-ups taken close to failure 3-4 X 10-15s L sit 4-6 X superset of archer push ups, diamond push ups, knee pushups each taken close to failure Rest 45s-90s between sets and I'l be doing this routine or one similar twice per week. My goal is hypertrophy mainly [link] [comments] |
| Posted: 13 Jun 2021 10:02 AM PDT Having this discussion with friends and was wondering if this sub could weigh in (pun intended). Preliminary thoughts: Someone who was fit for a long time may view their current (not fit) state as a temporary situation. Someone who was never fit may see small progress as a bigger reward? (I used to do 20 pull ups a day for a long time. Now I just managed one- this was depressing. My friend who was never fit, managed one and felt like he could accomplish anything). A previously fit person may have more social anxiety when meeting people after a long time compared so someone who was never fit and feels much better with modest gains. This are all hypothetical questions. I hope I do not offend anyone here. I'm trying to understand how psychological attitude may help or detract from a fitness journey. I'm sure everyone is slightly different and so it may be hard to define anything. Just interested in hearing opinions. [link] [comments] |
| Need your help about working out hard without overtraining. Posted: 13 Jun 2021 10:21 AM PDT Hello! I will write a long post detailing:
First of all, I'm a person that really likes to push hard and I would like to become as strong as possible in the most efficient way. I had a period of 3 months doing hard calisthenics and I encountered myself overtrained. This caused some small injuries that forced me to rest for 8 days (slight golfer elbow pain, neck pain, some shoulder pain, slight wrist pain) + changes of mood and drop in sleep quality. These 8 days I have been feeling REALLY bad. I'm a really "nervous" person, or very active, not sure how to describe it and working out hard keeps me very relaxed, calm and happy so as you can imagine these 8 days were very bad for me. In order to avoid stopping training in the future I want to ask you all about your experience. Your opinions will help me change my training routine in order to be sustainable without resting periods because of overtraining or injuries.
·How long have you been training? And how long have you been training calisthenics? ·Which injuries have you encountered working out? What changes did you do to avoid any more injuries? And have they worked? ·Do you think being in a caloric deficit can cause more injuries? If so, what changes have you made to solve this problem? And did you notice loss of muscle/performance because of those changes? ·Do you think if you do push/pull day and the next day skill day will cause overtraining? ·How much time do you stretch after working out? And how much time do you think is the most efficient for stretching a part of your body that you used? ·Do you think having 1 week of calisthenics + 1 week of lifting weights will help avoid injuries? Do you think that plan would delay skill learning a lot on calisthenics or improving weight lifting strength? ·Have you encountered yourself in the situation I described at the start? What changes did you do to avoid general overtraining?
The format will be this: A1= exercise 1 (I pick one exercise of each letter). 12-12-12 (10-10-10) = the first 12s represents the reps and sets, the numbers inside the () means the RPE used in every set. 10 means going to failure, 5 means that I could do aprox. 6 reps more. DAY 1 and 5 (calisthenics day) = Full torso warm up 8-10 min A1: Pull ups full range of motion 6-6-5-5 (9.5-9.5-10-10) A2: Pull ups without losing tension at the bottom 10-9-8-7 (9.5-10-10-10) A3: Chin ups full range of motion 9-8-7-7 (9.5-10-10-10) B: Dips full range of motion 6-6-6 (8-8.5-9) C: Rows/Australian pull ups 8-8-8 (7-7-7) D1: Pseudo planche push ups 8-8-8 (7.5-7.5-7.5) D2: One arm push ups 6-5-5 (10-10-10) E: Front lever progression (atm frog) 10 sec-10 sec-10 sec (10-10-10) F: Planche progression (atm tucked) 15 sec-15 sec-15 sec (9.5-9.5-10) G1: Handstand hold 30 sec- 30 sec- 30 sec (9.5-9.5-9.5) G2: Handstand push up 1-1-1 (9.5-9.5-9.5) G3: Pike push up 8-8-8 (7-7-7) H (very occasionally): Human flag progression 30 sec-30 sec-30 sec (8-8.5-9). Stretches 30-45 min DAY 2 (cardio day)= A1: Walk 15-20 km A2: Doing a HIIT routine which involves legs (20min aprox. depending on routine). A3: Cycling 5-10 km Stretches 30-45 min DAY 3 (lifting weights day(in the past I was repeating day 1 here but it was the cause of the overtraining so I decided to change it for supportive weights day))= Full torso warm up 8-10 min A: Bench press 8-8-8 (9-9-9.5) B: Inclined bench press 8-8-8 (9-9-9.5) C: Bench chest flys 8-8 (8.5-8.5) D: Supplementary exercise for chest that works upper chest but I don't know the name 8-8 (8-8) E1: Posterior shoulder with dumbbells 12-12-12 (8.5-8.5-9) E2: Curl biceps 8-7-6 (9.5-10-10) F1: Shoulder flys 8-8-8 (8-9-9) F2: Tricep extension 8-8-8 (9.5-9.5-9.5) Stretches 30-45 min DAY 4 (abs day/rest)= I usually do max 30 min of abs workout, sometimes combining with cardio routines. Stretches 30-45 min DAY 5 (same as day 1)= DAY 6 (leg day (you will see a drop of intensity here because it's hard to train legs at home at a high intensity, i'm using the maximum weight that I already can on my body to raise intensity))= Full legs warm up 8-10 min A: Squats 12-12-12 (7-7-7) B: Abductor squats 12-12-12 (8-8-8) C: Hip extension 20-20-20 (5-5-5) D: Lunges 12-12-12 (7.5-7.5-7.5) E: Glutes extension 15-15-15 (5-5-5) F: Glutes extension lateral 15-15-15 (6-6-7) G: Calves extension 20-20-20 (6.5-6.5-7) Stretches 30-45 min DAY 7 (rest day)= I usually walk or do some activity if I feel like doing it. Stretches 30-45 min
Front lever Back lever Planche Human flag Handstand push up 12 reps Muscle up Pistol squat Handstand push up without wall One arm push up I hope I didn't f*ck up the formatting, it's my first time doing a long thread and sorry if my grammar was bad, english is not my main language. I would like to thank you all for using this sub, it is the best I follow by far with a really nice community. I can't have enough words of appreciation for you all. <3 [link] [comments] |
| Please critique and help me fix my routine to make my workout plans more healthy and effective Posted: 13 Jun 2021 09:58 AM PDT Preface: i am 6'3, 160, relatively healthy and active build, i don't put on muscle quickly so i've been focusing more in bodyweight exercise since quarantine started. Also of course this is all done in sets of 10-25 Push muscles 2x a week: •150-200 pushups • 100(ish) dips on a tower of tower •100(ish) roll outs with an ab wheel Pull muscles 2x a week: • 50-75 pull ups • 100(ish) roll outs with an ab wheel • 100 negative or scapular pull ups Legs 1 time a week: •jump rope 1000 skips •300-400 squats with 20lb weighted vest • 60 rdl with 20lb weighted vest Cardio • i am actively training for a marathon so i usually run 3/4 times a week for varying distance/time or i cross train by biking or just walking long distances Please help me work on this to better improve the quality and ability of my exercises [link] [comments] |
| Posted: 13 Jun 2021 02:25 PM PDT I live a pretty sedentary lifestyle, but used to use fitbit coach and saw results in weight loss and muscle gain to where I was generally happy with my progress. However apparently coach is closing now and so I need an alternative. I generally used it on my laptop so that I could project to my TV and exercise in my small living room. Does anyone know of any equivalent web/pc-based products that they could vouch for? I just need a program made for me that adjusts to my feedback, and compliments the short time I have in the morning to workout. [link] [comments] |
| Weighted calithenics routines online suck Posted: 13 Jun 2021 01:49 PM PDT Realising that winter is coming after about 3 months and I'll have to go back into the gym I want to focus on weighted calithenics to make use of the gym. The best I can find is some somewhat poorly put together very simple linear progression of just doing 5/5 once a week and hoping to add weight each week. I come from a powerlifting background and I'm used to being able to find tonnes of free structured routines and progression schemes with mentions of reps in reserve, changing percentages and rep schemes and non linear progression schemes. Why isnt there any from of long term comprehensive method for weighted calithenics is it just because it's less popular than powerlifting or am I just looking in all the wrong places? [link] [comments] |
| Can a shoulder injury never recover? Posted: 13 Jun 2021 08:32 AM PDT |
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