Cardio Day for Everyone

My plan was to get 30 minutes on the Cross-trainer, and then another 30 on the Elliptical. Except I couldn't get on the elliptical because the gym was really crowded today. Almost all the treadmills were occupied as well. And yet the Step Mills were quiet. So I did 15 minutes there. And some abs. Tomorrow is Back Day. And I won't be in such a rush. Today is $5 Tuesdays at the local cinema, and there are a lot of new movies to see.

Tuesday Cardio & Ab Workout

Elliptical Training

Calorie :   149 CAL
Distance: 3.72 mile
Duration : 00:30:10

Torso Twist Machine

91.67

Set 1 : 50x25
Set 2 : 50x25

Sit Up

50

Set 1 : 50 Lap/Rep
Set 2 : 50 Lap/Rep

Flat Bench Leg Pull In

50

Set 1 : 50 Lap/Rep
Set 2 : 50 Lap/Rep

Step Machine

Calorie :   116 CAL
Lap/Rep :  43 Lap/Rep
Duration : 00:15:14

Crunches/Pulse Ups

50

Set 1 : 50 Lap/Rep
Set 2 : 50 Lap/Rep
Set 3 : 50 Lap/Rep

It Was Suppose To Be Chest Day

The problem with no-school vacations at my house is that we all tend to get up later than usual. Even the dog sleeps in. Never mind the fact we were out until 11 pm last night and I actually didn't go to sleep until 3 am. Never mind the call I got from the bond trading desk at 8:20 am because an order failed to execute on Friday. Everything gets taken care of in due course. I make it to the gym with a cup of coffee and little else. I'm not hungry so I skip my oatmeal breakfast. It might be because once we got home last night, we heated up English beef and potato pasties in the oven and ate them for supper. At midnight.

We'd been at a friend's house where my son had a play date, but their household has suddenly decided to eat healthy, I surmise, to make up for their inability to schedule exercise into their routines. Which means suddenly there's no beer or wine. And the food, while probably fairly nutritious, is now rather bland. Could use a bit of salt. Or seasoning. Any sort of seasoning. I don't eat or drink much at their house, and can't wait to leave. There is an extremely bitter, cloudy green tea sitting on the pot. And a mouthful of lemonade. They might be on a diet, but we're not. Honestly, if you're going to invite people to your house, at least have the decency to serve palatable food and beverages. 

The cross-trainers I normally use are occupied so I clamber up the cardio platform and get on one there. These tend to be stickier. However, I'm moving at a good pace and log in over three and a half miles so I'm happy. There's a 45 and a 10 lb plate on each side of the Smith so I ask the big burly guy if he's using it. "Oh no, it's all yours. I don't think anyone's been here for a while," he says a bit too enthusiastically. Cool. I don't see the Mayor, so it's probably Island Jerk. These guys know better and they're still (unprintable expletive). I get my Bench Press sets, although the last set was a tad hard, probably because of the cardio mileage. I used to get 25 reps at 95 lbs on the Flat Bench. Now I'm struggling to get 20 reps at 90 lbs (adjusted for the Smith).

The Smith Inclined Press is also a bit taxing so I stay at 80 lbs for all three sets. I'd like to move onto an Inclined Bench out from the Smith, but there's only one and someone's using it. I feel the tiniest bit guilty doing my DB Lateral Raises superset with Rear Inclined Flyes inside the Smith, but I don't really have a choice. Plus, no one's hovering. I only do 4 sets because I'm a bit tired. I should be able to do 6 sets, but that would be on a day I don't start out with so much cardio. Afterwards, I grab one of the Flat Benches and do a few RIP Skulls. The last set is hard and I grimace through the last 4 reps. Done. But not quite. I clamber onto the elliptical, punch in Performance Program 2 (because it's different from Program 3) for 30 minutes. I don't actually start to sweat until minute 16, and by then I'm lip synching along with my tunes, having a great time. Total mileage today is 6.10 miles. Wahoo!

I do most of my Mat Stretch routine, plank, Dive Bomber Push Ups, splits and other stretches. But I only do a few Pistols because I honestly don't need bigger legs, and I really think these contribute to quad mass. Tomorrow, my son has a dental checkup at 10 am. If we get done early enough, I'll take him to the gym with me so I can do some cardio. Then we'll go see a $5 movie. Or two. My hubs says he'll meet us at the theater. He wants to see Exodus and The Hobbit. Those are good choices. I'm rather looking forward to Into The Woods though... Hmmmm. We'll have to time this right.

Monday Workout

Elliptical Training

Calorie :   133 CAL
Distance: 3.65 mile
Speed :    7.26 mph
Duration : 00:30:09

Smith Machine Bench Press

168

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 110x12
Set 6 : 90x20

Smith Machine Incline Bench Press

112

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 80x12
Set 4 : 80x12

Dumbbell Lateral Raise

30

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15
Set 4 : 20x15  SuperSet with

Dumbbell Reverse Flyes

30

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15
Set 4 : 20x15

Barbell Reverse Grip Skullcrusher

52.5

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Elliptical Training

Calorie :   272 CAL
Distance: 2.45 mile
Duration : 00:30:20

Plank

Set 1 : 00:01:10

Dive Bomber Pushup

20

Set 1 : 20 Lap/Rep
Set 2 : 20 Lap/Rep

One Leg Bodyweight Squat

134.17

Set 1 : 115x5

Post-Holiday Workout

I was late to the gym because I had an appointment to meet a financial advisor at the local Dunkin this morning. That ran an hour. Good thing I'd already had my oatmeal and instant espresso back at the house! Then off to the gym. Which was ridiculously crowded this morning. A lot of new and old faces. The new ones being mostly kids home from school. I do my 30 minutes on the cross-trainer and then a quick stretch. Unfortunately there's a tall young woman at the Smith. She's got a pair of 45s and maybe 10s. What's that? 30 lb bar + 90 lbs + 20 lbs is about 140 lbs that she's squatting. I'm not going to hover, waiting for her to be done. Instead, I hop onto the Precor and punch in the interesting Performance program (number three) for another 30 minutes.

By the time I get to the Smith machine, I've logged in 5.87 miles so I'm wondering how bad my Squats are going to be. Not too bad, as it turns out. My lower back gets tired on the SLDLs so I cut the sets on those, but the GHRs on the Lat Pull Down are feeling better than the last time. And I haven't coughed all day so I can claim that I'm officially cured. Yaaay!

A new creepy old guy (who bears a striking resemblance to John Herbert in The Family Guy) stares from one of the Cybex machines while I do my odd push-up Glute Ham Raises. Creepy PJ Pants plants himself in a Hammer lateral bench press machine right in front of me just as I finish my last set. Whew. Glad I'm done. I zip my hoodie back up and do a few Mat Stretches, again skipping Dive Bomber Push Ups and Planks. I start off doing a few Pistol Squats but there are so many people literally walking behind, in front of and around me, that I can't focus. Bleah.

As I get ready to leave the gym, my hubs texts me a long shopping list and asks if I can pick them up because he's got the itch to make jerky this weekend. Sigh. The only things I have trouble finding are Juniper Berries, and 2 cups worth of dried sage leaves. I finally locate dried junipers at the health food store, and hit two supermarkets for rubbed and powdered sage. That'll have to do.

Friday Leg Workout

Elliptical Training

Calorie :   147 CAL
Distance: 3.44 mile
Speed :    6.86 mph
Duration : 00:30:10

Elliptical Training

Calorie :   269 CAL
Distance: 2.43 mile
Duration : 00:30:10

Smith Machine Squat

210

Set 1 : 30x15
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x12
Set 6 : 150x12

Smith Machine Stiff Legged Deadlift

168

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12

Glute Ham Raises

Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep

Christmas Eve Workout

There's no school on Christmas Eve so I took my son to the gym with me. He never minds because it gives him the chance to meet other kids and see what games they're playing. I did my 10 min cardio warm up and a quick stretch before tackling the kickboxing machine. I actually woke up thinking, "Hey, I'm cured!" when I started coughing. Luckily that was the only sign of illness all day, so I'm thinking, yeah, I'm mostly cured. So I'm still not ready to tackle HIIT again. Maybe next week.

Remembering how bad I felt last week with 10 rounds, I tap in 7 rounds Beginner. The new screen is brilliantly sharp, but the virtual keyboard is so sensitive that it takes me several minutes to get my user name and password entered because tapping too hard means multiple unintended letter entries that have to be deleted. The machine is still wonky and there's two rounds where it either doesn't register the power kick, or power dig. My cross is still too hard, and it's less forgiving about allowing me to reset the blow. All bad things for the Accuracy Score.

After 7 rounds, I tap in 3 rounds Intermediate. My power is good so I know I'm recovered. But my right pinky knuckle is starting to ache a bit. I've done everything I can to protect that part of my hand short of donning those ridiculously-oversized boxing gloves. At the end of the session I feel really good. I knock out a few crunches and another 10 min on the elliptical before rushing off to shower.

My son and I decide to have lunch at the crepe restaurant. It's raining and my hubs is nearly home from Boston: my phone has an app that can track his phone. My son gets the berry and nutella crepe with a small mint iced tea. I opt to try their pulled pork sandwich with BBQ sauce, and a ginger twist tea. Because I decline the broccoli-cheddar soup, I get a free bag of chips, which I share with my son. It's dreary and raining, but it's Christmas Eve, so it's all good.

Wednesday Workout

10 min elliptical =  0.8 miles

Nexersys 7 rounds Beginner Follow Me (28 min)
  Accuracy 93% / Strikes 98% / Average Power 136%
Nexersys 3 rounds Intermediate Follow Me (12 min)
  Accuracy 91% / Strikes 100% / Average Power 118%

2 x 50 crunches

 10 min elliptical = 0.82 miles


photos posted for actual stats (that new screen is so crisp and clear!):

7 rounds Beginner

3 rounds Intermediate

Bigger Than I Look

Today's Selfie

I was chatting with a few parents at last night's kung fu class when somehow the issue of height arose. "My son remarked that you're so tiny," one mom said to me. I've never thought of myself as a small person, short perhaps, except when I can't reach items on the top shelf at the supermarket. Tiny was my grandmother who came up to my collarbone, although she looms larger than life in my childhood memories. So it must be quite a shock to newbies at my gym when I grab weights that are obviously meant for bigger people.

Today is Back Day. Lately my routine has included two decent cardio sessions as well as weights and stretching. Because I've tasted 6 miles, 5 miles isn't enough anymore, and I'm actually disappointed when my mileage falls below 5.5. For the last two days, it's been 5.7 miles. I'm really happy that there's no one at the free weights today. The Mayor left while I was pedaling the LifeFitness. Island Jerk hasn't arrived yet. Kids off from school are probably just getting out of bed. I feel a bit tired. Probably because this cold is just winding down.

I keep my sets low (three) for everything except the RG BB Rows. I don't like being crowded so I move the flat bench so there's ample space on either side of me. Unfortunately, two tall teenage girls take it to mean that those are the perfect places for them to do DB lunges, and then drop to the floor to knock out some Leg Lifts. Sometimes they're in the Squat rack with a pair of 10s on the Olympic bar. Well, at least they're using real weights. I move on to the Lower Back Extension machine. I'm always worried that last time was a fluke, that this time I won't be able to move the stack, or worse, this time I'll actually hurt myself making the attempt. But it's needless worry.

Because I know that 120 lbs breaks my form, I stick to 105 lbs at the Seated Cable Row. I can feel my lats and middle back, but I'm worried about my elbows even though I'm using the V-handles for a neutral grip. There's a tall newbie staring at me from one of the Hammer machines. I'm not sure what the issue is. I'm not pulling a lot of weight. There are other women in the gym. In fact, Flirty Girl and Barbie Doll (with her stick arms) are also using various equipment. Last week I got that same look from another newbie who was there with someone who looked to be his teenage daughter. Yes, folks, it IS possible to lift weights, have muscles, be flexible (dropping into a split always awes them), and run a few miles. No Biceps work today though since I'm pressed for time.

Finally, I put my hoodie back on and clamber up to the cardio area for some elliptical time. Afterwards, I do a quick Mat Stretch but skip all the fun things like Dive Bomber Push Ups, Planks, and Pistol Squats (okay, I do a few but not the entire routine). I see D finishing her 7th round at the Kickboxing machine while J, one of the trainers, is replacing the monitor of the other system. Yaaay! No more magenta banding! I plan to whack it a few times tomorrow. My son doesn't have school but my hubs is still in Boston, so he's coming to the gym with me. He doesn't mind. But that means a quick workout. I don't mind.

Tuesday Workout

Elliptical Training

Calorie :   147 CAL
Distance: 3.34 mile
Speed :    6.63 mph
Duration : 00:30:12

Barbell Reverse Grip Bent Over Row

232.5

Set 1 : 45x15
Set 2 : 135x15
Set 3 : 155x15
Set 4 : 155x15
Set 5 : 155x15
Set 6 : 135x20

Dumbbell One Arm Row

82.33

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x8

Back Extension Machine

315

Set 1 : 210x15
Set 2 : 210x15
Set 3 : 210x15

Cable Seated Row

147

Set 1 : 75x12
Set 2 : 90x12
Set 3 : 105x12

Elliptical Training

Calorie :   256 CAL
Distance: 2.36 mile
Duration : 00:30:12

Winter is Here

The Winter Solstice was yesterday but it wasn't nearly cold enough. Today it's even warmer, and by Christmas Eve, temps will be hovering near 50°F. Which is fine in Florida, but kind of a bummer in NY. Not that I like the cold. I just don't like bugs. And bugs love warmer weather. That being said, there's been a small (1/4" inch, maybe a tad bigger) furry, black spider ambling across the wall behind my computer. It's a tad bigger than the last time I saw it, so I wonder what it eats. Because it's furry, I'm not concerned that it's a brown recluse or its famous cousin, the black widow. Because it doesn't have white spots, I don't think it's a common jumping spider either. But I could be wrong. I just hope it doesn't decide to leap onto my head while I'm typing.

I'm still recovering from a head and chest cold. Although my symptoms are fairly mild, I'm ridiculously tired. I know it's only going to get worse when my nose stops running and the phlegm in my chest finally dissipates. I'm going to be so tired that even walking the dog will be a monstrous chore. However, the idea of not going to the gym is akin to curling up in bed and giving up. So I go. 30 minutes on the LifeFitness elliptical and I get my 3+ miles. I've done better. The Smith is free and I drag a flat bench inside the frame, wrestling the oversize Adjustable Inclined Bench out of the way. Just as I'm ready to swap benches so I can do Inclined Presses, a big dude with black frame glasses plops down with his phone. Bleah. I take my gear to the Breaker Inclined Benches. I hate the Breaker benches. The Mayor is on the other Inclined Breaker Bench, and I can hear him in spite of being plugged in to my tunes. I only do a warm up set with the bar before another adjustable bench opens up and I drag it to the Smith. Some days, I feel like I spend more time re-arranging furniture than working out.

My right shoulder is feeling a bit twingey so I stay light. And I cut my sets on the DB lateral raises that I super-set with Reverse Flyes. The gym is crowded. I recognize a lot of faces, Latin Baseball and his posse, Fireman, the cute SoccerBoy. Both EZ bars seem to be in use. They're loaded with plates but no one appears to actually using them. I grab a 30 lb solid BB for RIP Skulls. From the front desk, I borrow a pair of 2.5 lb magnetic discs. 35 lbs. Then I grab the 40 lb BB, while chiding a dude for putting the 50 lb BB on the wrong peg. Yep, got a touch of OCD.

No core work today and I hesitate before knocking out Dive Bomber Push Ups at the Mat. They still leave me a bit breathless. I'm still sick. I've done another two and a half miles on the elliptical and feel okay, but toss my hoodie back on because the front doors are open and I don't want to catch a chill. Doing a Mat Stretch with a hoodie isn't the most graceful maneuver, but it works for me. Tomorrow's Back Day.

Monday Workout

Elliptical Training

Calorie :   147 CAL
Distance: 3.21 mile
Speed :    6.39 mph
Duration : 00:30:10

Smith Machine Bench Press

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 110x12
Set 6 : 90x25

Barbell Incline Bench Press

63

Set 1 : 45x12

Smith Machine Incline Bench Press

120

Set 1 : 30x0
Set 2 : 70x12
Set 3 : 80x12
Set 4 : 80x12
Set 5 : 80x15

Dumbbell Lateral Raise 

30

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15

      SuperSet with 

Dumbbell Reverse Flyes

30

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15

Barbell Lying Triceps Extension

56

Set 1 : 30x12
Set 2 : 35x12
Set 3 : 40x12

Elliptical Training

Calorie :   277 CAL
Distance: 2.49 mile
Duration : 00:30:15

Dive Bomber Pushup

20

Set 1 : 20 Lap/Rep
Set 2 : 20 Lap/Rep

Persistance is a Virtue, Unless You're a Stalker

Today's Selfie in my Grinchy Tank

I finalized the sale of two framed and matted photos this morning so I was pretty excited. I'd be more excited if I actually over my cold. But these things take time. I'm patient. I adapt. Today is Leg Day and I'm feeling more tired than I did at the beginning of the week. But of course, not only have I worked out each day, but colds always feel worse the better you get. At least for me. I have half a mind to only do cardio today. Leg Day, Cardio Day... I mean, it's still Legs after all.

I get on the recently repaired LifeFitness Cross-trainer. It moves like sludge. Maybe it's me. It's probably me. Especially since I'm sore in the oddest place: both my front hip flexors. I blame front kicks to the kickboxing machine. I struggle to up my speed because I definitely need to log over three miles for the warm up. I hate disappointing myself. Normally I can get 3.5 to 3.8 miles. Today I'm lucky to get 3.25. But of course, I'm still sick. Bleah. But I'm still going to work out. If the Smith is busy, I'll just find more cardio to do. Just because.

I wander over to the Smith machine after a quick Cage Stretch. It's free. Yaaaay. But the gym seems crowded today. There are too many benches. Too many people. Bleah. Smith Squats feel okay, but I keep re-positioning my feet, trying to find that sweet spot where neither my knees nor my lower back bother me. I do find it and knock out my sets. I haven't gone past 150 lbs because I'm still unnerved by all the clicking and popping noises my back makes at 150 and heavier. I stay even lighter with the Smith SLDLs, but I've gone back to using the Step platforms to create a deficit lift. With the platform, the bar just clears the top of my feet. Without it, the bar is mid-shin.

I use the Torso Twist machine to loosen up my hips and waist before doing GHRs on the Lat Pull Down machine. These used to be easier. I get on the Precor elliptical and run an Intervals program for 30 minutes to pick up another two and a half miles. Then back to the free weight area for a few arm exercises since my elbows feel okay today. The V-bar for Cable Press Downs is nowhere to be found. I suspect it's under a pile of weights surrounded by Island Jerk and the Mayor and his lackeys. I use an oddly shaped alternative handle that works just as well. For fun, I change my Mat routine and don't do push ups or pistols. I just want the stretch movements, so splits are in, upper and lower back is in, hip and hamstring in. My hubs texts me that he's home early. Yaaay. The electrician calls. He's on his way to fix my kitchen light. Yaaay. The gym scale reads 110.2 lbs still. Yaaaay.

Friday Workout

Elliptical Training

Calorie :   154 CAL
Distance: 3.25 mile
Speed :    6.49 mph
Duration : 00:30:06

Smith Machine Squat

210

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x12
Set 6 : 150x12

Smith Machine Stiff Legged Deadlift

168

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 110x12
Set 6 : 100x12

Torso Twist Machine

Set 1 : 50x25
Set 2 : 50x25

GHRs

12

Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep

Elliptical Training

Calorie :   281 CAL
Distance: 2.51 mile
Duration : 00:30:10

Dumbbell Alternate Bicep Curl

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Cable Triceps Pushdown

70

Set 1 : 30x12
Set 2 : 40x16
Set 3 : 50x12

Barbell Curl

52.5

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Sit Up

50

Set 1 : 50 Lap/Rep

Time Off from Whacking the Machine

It's been three weeks since I last whacked the Nexersys machine so I was eager to get back to it. But I'm still sick. I have a nasty wet cough between rounds, and I tire easily. My first four rounds go well, but by the fifth one, I'm seriously doubting my ability to finish all nine. At least I wasn't overly ambitious, because nine is down from the 12-15 I used to do. When I was healthy.

My scores drop but I can discount two rounds where the machine's verbal cues are mismatched with the visual ones: Call Out Boxes tell me to Jab/Lead kick, but the Avatar is blinking Jab/Power Kick. At one point the machine just runs through a series of Combinations without waiting for me to strike. No matter. I get my second wind back during round six. I've cut a big triangle of moleskin and placed the point between my pinky and ring finger and the two base angles over the knuckles. A strip of white tape wrapped around my hand holds it in place. Cotton wraps keep my hands from sliding inside the gloves. My right shoulder twinges sporadically so I alter my Cross to arc more, angling my punch to come in rotated at 45°. It seems to help.

It's scary how fast I can knock out combinations. I've missed this so much. But I don't miss the loud wet cough between rounds. At least no one tells me that I should be home in bed. Nope. I wander off to the carpeted steps behind the Mats to strip off my gear and put my on hoodie. I'm sort of oblivious to everyone because my tunes are loud and I'm concentrating on unwrapping my hands in a neat and orderly fashion. When I glance up because I sense someone is awfully close, I see the Daniel Ryan fan stretching out his hamstrings, reaching his front leg up four steps. Dang he's a big dude. I don't see his crippled girlfriend though. They were both here yesterday.

Normally I do 10 min of HIIT cardio after the machine, but since my cardio endurance isn't even close to what it should be, I take it easy and opt for 30 min on the elliptical. I'd call it Steady-state except I'm constantly playing with the Incline. Then I wander back to the Mats and do a full Mat Stretch. My endurance sucks. Dive Bomber Push Ups leave me a little breathless and I can not wait until the plank is done. Pistol Squats are okay, and I blame them for me having to pour myself into my pants these days. The gym scale reads 110.2 lbs and I'm actually surprised.

I'm down to just one pseudoephredine pill a day. My husband, however, has caught the same cold, and texted me that he's eating them by the handful in order to prevent drowning. He got a 6 month reprieve from Federal jury duty so he's back in Boston. I'm all set to finalize sale of two of my photos tomorrow so I'm excited. We're going to make the exchange in the parking lot outside the gym, so it's even a bit tawdry. Tomorrow's Leg Day. And maybe arms. But definitely lots of cardio.

Thursday Workout

Elliptical Training

Calorie :   92 CAL
Distance: 0.82 mile
Duration : 00:10:10

Nexersys Kickboxing machine

9 rounds Beginner Follow Me avatar program

  Accuracy 95% / Strikes 99% / Average Power 127%

Elliptical Training

Calorie :   249 CAL
Distance: 2.32 mile
Duration : 00:30:10

Plank

Set 1 : 00:01:10

Dive Bomber Pushup

Set 1 : 20 Lap/Rep
Set 2 : 20 Lap/Rep

One Leg Bodyweight Squat

134.17

Set 1 : 115x5
Set 2 : 115x5
Set 3 : 115x3


Photo posted for actual stats. You can see where I just run out of steam in the power stats in round 5 and round 9. In round 6, the machine goes crazy and tosses out combinations without waiting for me to strike so the Accuracy reading drops. The same happens in round 9, but by then I'm too tired to even try very hard. Normally my stats are closer to 97/99/139.