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{\author Lovkesh}{\operator Lovkesh}{\creatim\yr2012\mo4\dy24\hr22\min52}{\revtim\yr2012\mo4\dy24\hr23\min17}{\version4}{\edmins1}{\nofpages3}{\nofwords844}{\nofchars4816}{\*\company TransCloud}{\nofcharsws5649}{\vern24689}}\margt1915\margb1915
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Mike Chang: Hey}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid11566697 !}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8943992\charrsid2444443
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!}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid1661873\charrsid2444443 Mike Chang, we\rquote re back. I\rquote
m at the gym today, and this is a continuation of }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid11566697
the video on how to }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid1661873\charrsid2444443 go
ahead}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9533065 ,}{
\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid1661873\charrsid2444443 and build a V-shape and get th}{\fcs1 \af37\afs24
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}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid4133301
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hich makes }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 your }
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drives woman crazy. They love that V-shape. \par So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid1661873\charrsid2444443 today we\rquote re going to }{\fcs1 \af37\afs24
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Pull}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid1661873\charrsid2444443
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\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151
So }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 it}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
\rquote }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 s}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid12784122 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 pretty cool,
this is available}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 .}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid12784122 But, }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
if you are at a gym }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9767512\charrsid2444443 where
you don\rquote t }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
have something like this, you probably see those pull-up bars }{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid9055415\charrsid2444443 that you put on your doorframe}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9055415\charrsid2444443
you can go with those}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 ,}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid9055415\charrsid2444443 or you can go with something like this.}{
\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443 \par }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9055415\charrsid2444443
Now}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9055415\charrsid2444443
this}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443 is
a }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592\charrsid16142592 Smith Machine}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443
, pretty popular}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 in }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid6753133\charrsid2444443 some }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
gyms, but not in all of }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 them.}{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid16142592 }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid12784122 But, }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443
same thing}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 ,}{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid6753133\charrsid2444443 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
if you have }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443 got something}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14108448\charrsid2444443
like this available}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 ,}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid14108448\charrsid2444443 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
or}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443 }{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid16142592 a squat rack }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
available}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 , all }{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid6753133\charrsid2444443 you do is just }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
put the bar }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443 all the way up}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151
,}{ \fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443
and now }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 you can hang, }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid6753133\charrsid2444443
and do your }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 pull}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid12784122 -}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 ups this way.
\par }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid15284555\charrsid2444443 So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid15284555\charrsid2444443 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
I am going to go ahead}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 ,}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 and show you how to do the pull-ups on the pull}{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid9765151 -}{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid16142592 up station for today. So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151
,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 there are three different variations on pull-ups.
So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 ,}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 the first one is on a wiper}{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid12784122 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 so what we\rquote
re going to do is we want to grab over hanger, just like this}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
.}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 You }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 want to look up and you want to stick your chin }{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid12784122 r}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
ight between, right where the bar is. }{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid12784122 And }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 usually, there
is a bar that comes all the way across}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid9765151 and you want to }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
put your chin right there}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 .}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 You }{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid16142592 always want to look up, so it looks like this.
\par \par So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 that\rquote s really going to go ahead}{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid9765151 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
and bring out those la}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 t}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 s}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 ,}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 and make sure you ke
ep your chest out. So the second variation is grabbing it closer like this}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid9765151 .}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592 }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid9765151 And }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 what this is going to do is going to work at different
part}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 s}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
of your la}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 t}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 s, while bringing more of the middle part of your back.}{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid12784122 \par }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid16142592
same thing, same form, }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 you\rquote
re going to get this }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 closer}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid9765151 .}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid9765151 And }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
notice the whole time my chest is out, I kind of hav}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
e}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 a little bit of }{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid14823150\charrsid12784122 arch}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
in my back}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9765151 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
and I am using my back to pull it up}{ \fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
.}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
Very }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 easily}{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid12784122 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 you can use
your arms}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
and not through your back o r hand at all. So make sure you keep your
chest out and really squeeze your back when you are doing the pull-ups.}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid16142592 \par }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
The third variation is where you\rquote re doing }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
it }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 with the under-hand}{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid12784122 .}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid12784122 And }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
again, same form, the only thing you are doing is changing the width in your grip and also}{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid9765151 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
going with the under-hand or over-hand. So }{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid12784122 underhand is }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
like this, chest out again.}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
\par }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 So those are }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
the }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 three variations. If you constantly do those
three, you are going to have an awesome back. Your taper is going to really come in good,
your }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 veins}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
}{ \fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8609573
and}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 your }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150\charrsid12784122
la}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122\charrsid12784122 t}{
\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150\charrsid12784122 s}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
are really going to be }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8609573 fine, }{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid14823150 and it}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
\rquote }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 s going to give you that really }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid8609573 good }{\fcs1 \af37\afs24 \fcs0
\f37\fs24\insrsid14823150 V-shape.}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
\par }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 an easy exercise to go ahead and do }{\fcs1
\af37\afs24 \fcs0 \f37\fs24\insrsid12784122 for }{
\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 pull-up}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122
s}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 is to go ahead, do the first one which is
wide grip, do as many as you can till failure}{ \fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8609573
,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 and you want to go ahead and go with about
four sets as many as you can}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 .}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid14823150 }{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid12784122 And }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
then}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
go with the close grip overhand}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8609573 ,}{\fcs1 \af37\afs24
\fcs0 \f37\fs24\insrsid14823150 as many as you can for four sets}{\fcs1 \af37\afs24 \fcs0
\fcs0 \f37\fs24\insrsid14823150 he third one, underhand grip, as many as you can for four
now you have 12 sets total of as many pull-ups as you could, no matter if it}{\fcs1
s 5, 10, 15 doesn\rquote t matter. After that, your back is going to be toasted and you\rquote
\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 t}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
\rquote }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 t do a pull}{\fcs1
\rquote re at the}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 pull}{\fcs1 \af37\afs24
-}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
to stand on.}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid12784122 \par }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
\fcs0 \f37\fs24\insrsid14823150 going to do is you\rquote re going to use this as an }{\fcs1
\fcs0 \f37\fs24\insrsid12784122 So }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
with the wiper, and you stand like this, notice how my feet }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8609573
\fcs0 \f37\fs24\insrsid8609573 So }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
if I can\rquote t pull up}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9044640 , I }{\fcs1
So }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 it\rquote s got
}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9044640 So }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
you\rquote re using to help you get up, if it\rquote s a little taller, you may not need
a hop, if it\rquote s a little lower, you may need }{\fcs1 \af37\afs24 \fcs0
\fcs0 \f37\fs24\insrsid14823150 }{\fcs1 \af37\afs24 \fcs0
to go ahead and get up}{\fcs1 \af37\afs24 \fcs0
I am going to show you that one more time. So}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9044640
you want to go ahead}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8609573 ,}{\fcs1 \af37\afs24
and try to come down slow, hop up, slow, hop up, slow, okay?}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid8609573
\fcs0 \f37\fs24\insrsid8609573 ,}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 or your stool
\af37\afs24 \fcs0 \f37\fs24\insrsid14823150 as you\rquote re coming down, you\rquote re
\fcs0 \f37\fs24\insrsid9044640 w}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
so }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 just to make }{\fcs1
to be }{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150 stronger.
.}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid14823150
ll the workouts and all nutrition tips. It}{\fcs1 \af37\afs24 \fcs0 \f37\fs24\insrsid9044640
\par }}