Dangers FST-7 Workout Log

[Danger]

Well its time to change workout plans again and I figured it would be interesting to log it on this site for everyone to see; hopefully that gives me just a little more motivation to really kick ass with this. I decided to go with an 8 week FST-7 program. Its gonna be a 5 way split broken up as:

Chest + Calves
Bi's + Tris
Quads + Hams
Off
Shoulders + Rear Delts
Back
Off

This is my first time doing FST-7 so my first week is going to be a deload week from my last program and I am going to be feeling out exercises and whatnot so I will be keeping the weights pretty moderate and the reps on the higher side for the first week.

My last program was low rep heavy weights focused so I am trying to change it up and go for more volume with this plan, my main focus is on Chest/Arms/Shoulders right now since these areas have started to lag behind.

Its also worth mentioning that today was my last day 'on', my 12 week cycle of 500mg/wk Test-E is now over so this program will be seeing me thru PCT from that cycle, I hope to maintain a pretty even body weight throughout.

My stats as of today are 23 years old, 5'10 scale weight first thing this morning was 215.8lbs.

[Danger]

First workout!

Also a quick explanation of what a FST-7 exercise is, its when you do 7 sets with 30 seconds between each set sipping water is recommended.

Chest + Calves

Hammer Strength Wide Chest
15x90
12x180
12x230
10x270
10x270

Incline Smith Machine Press
12x90
12x90
10x110
10x110

CGBP (Preloaded Ez Curl Bar)
12x90
12x90
12x90
*Note: Some jackass left all 3 of the plate loaded Ez-Curl bars with weights on them and I was to lazy to mess around with that shit

FST-7 Pec Deck
12x80
12x90
12x100(x5)

Standing Calf Raise (Front Squat Machine)
12x180
12x270
12x360
12x450

Leg Press Calf Raise
12x180
12x270
12x360
12x360

FST-7 Seated Calf Raise
12x115(x7)

Also did a nice 50min incline walk on the treadmill afterwards.

Everything felt good today it was a nice change to go light and really focus on squeezing the muscle on each rep and keeping form 100% chest felt awesome. Next time I might drop 1 calf exercise since doing 2+ the FST-7 makes for a really long workout since you gotta move so many plates around and calves aren't really something I struggle to have grow anyway.

[wolverine]

Awesome, i will be following for sure!!!

[SmallieBigs]

Cool... Good work.. I'm interested and will be following

[Danger]

Just finished up my Arm workout, man its nice change doing arms on Monday when the gym is super busy with people doing chest/legs did not have to wait for anything!

Did Bi's first and then Tri's since I hit chest yesterday, still keeping things pretty light and just going for form and really trying to get that mind muscle connection going for this new workout plan.

Alt DB Curl (Weight/Reps given for one arm only)
12x27.5
10x40
10x40
10x40
10x40

Single Arm Preacher Curl
20x22.5
12x30
12x30
10x35
10x35

Alt DB Pinwheel Curl (Neutral Grip to chest)
12x35
10x45
10x45
10x45
10x45

FST-7 Cable Curl (Cambered Bar)
10x80
10x90
10x100(x5)

Tricept Dip
10x Bodyweight
10x Bodyweight
10x Bodyweight
10x Bodyweight

CGBP (Plate EZ curl bar this time!)
12x80
12x80
12x80
12x80

FST-7 Cable Pressdown (Cambered Bar)
12x80
12x90
12x100(x5)

Finished it all up with 50min on the incline treadmill, Tri's felt awesome after the last set of pressdowns I could barely move my arms to fill my water bottle for cardio I had such a good pump. Normally I wouldn't do the same exercise 2 days in a row but I really wanted to hit the Tris with some good compound movements since time was running short and I knew I wouldn't be able to squeeze in a third exercise.

[wolverine]

your weights look very respectable in correlation to good form, do you find when you do your 7 sets the last two are agony? Keep at it!

[Danger]

The FST-7 sets are pretty brutal even with the slightly lighter weights I am using this week the last 2-3 sets are really hard to get thru. Next week I am deffinatly upping the weight tho so I expect the FST-7 sets to really be killer then, I dont usally do 7 sets of anything in a row so im kinda feeling out what sort of weight I can handle for these right now.

I can deffinatly handle a fair bit more on the pec deck and cable curl, the pressdown was pretty close to perfect tho.

[kloan]

I'm confused, where are the 7 sets? For example, it looks like you did 20 sets total for biceps?

[wolverine]

Kloan, you pick 2 exercises out of the whole workout and do7 sets, in the case above he has chosen the cable curls and the cable push downs, notice first 2 are like warm up and last 5 sets are to the max! This hurts bigtime, going to do my chest on Wednesday like this.

[Danger]

FST-7 Cable Curl (Cambered Bar)
10x80
10x90
10x100(x5)


I just put (x5) at the end instead of typing 10x100 5 times, for Bi's I did 12 sets + the 7 sets from the FST exercise. For Tri's I did 8 sets + the 7 sets from the FST exercise. Normally I wouldnt do straight sets like this but like I said this is a deload week so I am avoiding going really heavy.

The first 2 sets for the FST exercises arent really warmups I just was not sure how much weight I would be able to do since I havent really done FST exercises before hopefully by the end of this week I will have a good idea of the amount of weight I can use for these and then they will likly be done as straight sets.

[Danger]

Quads + Hams

Squat
12x135
10x225
8x315
8x315
8x315

Front Squat Machine
12x270
12x360
10x450
10x540
10x630

Leg Press
12x270
10x360
10x450

FST-7 Leg Extension (Havent done these in a LONG time)
12x80(x7)


SLDL
12x135
12x180
10x235
10x235

Lying Leg Curl
12x120
12x130
10x140
10x140

FST-7 Seated Leg Curl (First time ever doing seated Leg curls)
10x70(x7)


Wow deffinatly a brutal workout, this is about double the volume of my reqular leg workouts set wise and doing the FST-7 Exercises on machines I pretty much never use absolutely destroyed my legs.

I've never been someone who liked alot of volume on leg days but this felt really good, havent been this sore after a leg day in a long time.

[kloan]

Kloan, you pick 2 exercises out of the whole workout and do7 sets, in the case above he has chosen the cable curls and the cable push downs, notice first 2 are like warm up and last 5 sets are to the max! This hurts bigtime, going to do my chest on Wednesday like this.

Ah, ok I see... I wasn't sure what the (x5) was and that you only pick 2 exercises out of the workout for 7 sets.

Well, seems like an intense workout regardless!

How long are you in the gym for these workouts Danger?

[Danger]

Yeah one FST-7 exercises per muscle group, Arms/Chest were like 45min, legs took almost and hour and a half but it was stupid hot in the gym and I felt like puking after doing quads so I took a nice look break between quads and hams.

Now im off to goto the dentist then off for some cardio!

[Danger]

Just got back from doing shoulders, honestly my least favorite bodypart to work but also my least developed so I gotta start bustin ass on shoulder day from now on.

Smith Behind the Neck Press
20x50
12x90
12x90
8x120
6x120
20x50

Seated Lateral Raise
12x15
12x20
8x25
8x25

Standing Front Raise
12x15
12x20
8x25
8x25

FST-7 Hammer Strength Shoulder Press
10x90(x7)
Missed the last rep on the last set, but honestly I only got through this because of the hot blonde bent over infront of me doing back extentions.

Rear Delt Raise (Bent Over)
12x15
12x20
10x25
10x25
8x25

Eternal Rotation (Single Arm Standing)
12x10
12x10
10x15
10x15

FST-7 Reverse Pec Deck
10x100
10x100
10x80
10x80
10x80
10x70
10x70

Then went and hit the treadmill for a 50min incline walk.

I really hate doing shoulders, I dunno what it is but for me its by far the most mentally tough workout to get through I look forward to Back/Legs but just dread doing shoulders each week which probably explains why I am so weak on shoulder exercises hopefully a few weeks of focused hard work can get them back on track.

[Danger]

Did back today, was sore as hell this morning but that seemed to go away after the first two exercises. The pullups were hell to get through tho I just was not feeling these today. Right now I am really trying to work on my upper back right now so I tried to choose exercises that focus more on that area than mid/lower back for right now.

Pullup (Bodyweight)
12x
6x
8x
8x
6x

Smith Bent Over Row
12x50
10x90
10x140
8x160
8x160

Inverted Row (Bodyweight)
10x
10x
10x
8x
8x

Deadlift (From Rack @ lowest setting)
12x225
10x275
6x315
5x335

FST-7 Pulldown (Widegrip)
10x100 (x7)

+ the usual 50min incline walk at the end.

[Danger]

Chest + Calves

Hammer Strength Wide Chest
12x90
10x180
8x270
6x360

Incline Smith Press
12x90
10x140
5x180
12x90

DB Flat Bench Press
12x55's
10x65's
8x75's
6x85's

FST-7 Pec Deck
10x90
10x110
10x120
10x130
10x140
10x140
10x140


Leg Press Calf Raise
12x270
12x360
10x450
10x540

Standing Calf Raise (Squat Machine)
12x360
12x450
10x540
10x630
8x720
*Stupid Machine only holds 8 plates a side so guess I just get to progress on reps now

FST-7 Seated Calf Raise
10x90(x7)
*Went light on this than last week to really focus on the squeeze and so I was holding at the bottom of each rep for a 3 count the then back up slow.

+ The usual 50min on the incline treadmill

I really wish I could do more weight on the smith inlince press, I think its a technique issue and I probably dont need to actually touch the bar to my chest on every rep, I could deffinatly push more weight on this exerise by changing my ROM but I dunno if its worth it in the long run it just sorta feels like cheating if I dont touch my chest on a rep.

[BritishColumbian]

Keep up the good work!

[mo_sco]

Chest + Calves

Hammer Strength Wide Chest
12x90
10x180
8x270
6x360

Incline Smith Press
12x90
10x140
5x180
12x90

DB Flat Bench Press
12x55's
10x65's
8x75's
6x85's

FST-7 Pec Deck
10x90
10x110
10x120
10x130
10x140
10x140
10x140


Leg Press Calf Raise
12x270
12x360
10x450
10x540

Standing Calf Raise (Squat Machine)
12x360
12x450
10x540
10x630
8x720
*Stupid Machine only holds 8 plates a side so guess I just get to progress on reps now

FST-7 Seated Calf Raise
10x90(x7)
*Went light on this than last week to really focus on the squeeze and so I was holding at the bottom of each rep for a 3 count the then back up slow.

+ The usual 50min on the incline treadmill

I really wish I could do more weight on the smith inlince press, I think its a technique issue and I probably dont need to actually touch the bar to my chest on every rep, I could deffinatly push more weight on this exerise by changing my ROM but I dunno if its worth it in the long run it just sorta feels like cheating if I dont touch my chest on a rep.

Hey Danger, good work! I trained DC style for the last year up to provincials and started adding Haney's FST-7 to my DC since January in preparation to Nationals. I really like the pump to finish off the bodyparts. I also started adding the 7's pre-legs and find that the extra blood helps when it comes to squats, etc. I'll be ing doing this style for a while more, I guess.

I still try to up my weight or reps every time, but as my bodyweight comes down I sometimes don't make it...but I adjust and move on.

I really like the incline smith press for chest...plus it allows me to work heavy without a spotter. DO you do incline dumbell presses? If not, try incorporating them to help build up your strength. I cycle through 3 different workouts for each bodypart over 3 weeks and find that the variety of dumbells, smith, and barbells helps me to keep growing. Plus I am only adding weight to an exercise every 2 to 3 weeks that way and my body recovers better. That's what's helped me. I put on 4lbs lean this year (natural) and have been maintaining mass as I diet (although I am supplementing slightly right now for the first time).

Keep up the good work and keep sharing how it goes.

Remember, its a journey and it takes time. I've been at it for over 10 years and still am learning and growing.

Cheers!

PS Can't wait for Haney's FST-7 video to come out.

[Danger]

Got up extra early today so I could hit the gym twice for arm day, also got some early shopping done since West Ed Mall is a Zoo once the schools let out and its nice to have the whole store and all the hottie clerks to myself lol.

I ran into a really cool guy at the gym today and got to get some good advice from someone ALOT stronger than myself which is always awesome, only so much you can learn on forums and from watching youtube videos, picked up some really solid tips for CGBP and Squats, already noticed the difference with my CGBP.

Anyway hit Bi's hard this morning with a lil Tri's at the end, I am gonna go hit the gym again for Tri's and Cardio later today after some food and a quick nap, its always nice when you can split arm/leg days into two workouts.

Bicept

Alt DB Curl
20x25
18x35
16x50
14x50
12x55
*giving total reps for both arms since thats how I count em when I do em

Seated Preacher Curl (single arm)
20x20
14x30
12x35
10x40
8x40

Alt Pinwheel Curl
20x40
16x50
16x50
16x50

FST-7 Cable Curl
10x90
10x100
10x110
10x120
10x120
10x120
9x120
*Nailed the weight for these, last week was way to light this was perfect, Increbile pump! really starting to love these 7 set finishers.

[Danger]

Hey Danger, good work! I trained DC style for the last year up to provincials and started adding Haney's FST-7 to my DC since January in preparation to Nationals. I really like the pump to finish off the bodyparts. I also started adding the 7's pre-legs and find that the extra blood helps when it comes to squats, etc. I'll be ing doing this style for a while more, I guess.

I still try to up my weight or reps every time, but as my bodyweight comes down I sometimes don't make it...but I adjust and move on.

I really like the incline smith press for chest...plus it allows me to work heavy without a spotter. DO you do incline dumbell presses? If not, try incorporating them to help build up your strength. I cycle through 3 different workouts for each bodypart over 3 weeks and find that the variety of dumbells, smith, and barbells helps me to keep growing. Plus I am only adding weight to an exercise every 2 to 3 weeks that way and my body recovers better. That's what's helped me. I put on 4lbs lean this year (natural) and have been maintaining mass as I diet (although I am supplementing slightly right now for the first time).

Keep up the good work and keep sharing how it goes.

Remember, its a journey and it takes time. I've been at it for over 10 years and still am learning and growing.

Cheers!

PS Can't wait for Haney's FST-7 video to come out.

DC sounds awesome when I decided to do FST-7, DC was the other program I was really interested in trying, in fact ever since I started FST-7 I've always thought DC style stretching would be an awesome addition.

I like your idea about having a couple different workouts to cycle through, I think I might spend some time tommorow working on that since my gym is closed for Canada day. As for Incline DB, im and actually stonger with DBs that I am on the smitch machine I have no problem pushing the 85's-90's for sets of 8-10 I really dunno why I am weaker with the bar. Next few weeks i'll deffinatly be trying to switch it up a little more.

I also cant wait for the vid, shouldnt be too much longer I think Haney mentioned its coming soon in this months MD!

[Danger]

Tricepts

Dips (bodyweight)
12x
12x
12x
12x

CGBP (Oly Bar)
12x95
10x135
10x145
8x165
8x175

Standing Overhead DB extension
10x55
10x65
8x80
8x80

FST-7 Cable Pressdown
10x90
10x100
10x110
10x120
10x130
10x140
9x140

+50min on the incline treadmill!

[Danger]

Yet another leg day, today felt alot better than the last one everything felt great I think taking the extra time and making sure to stretch everything properly really helped out alot. I also used a bench to guage depth for my squats and I think that really improved the quality of my Squat sets, it also really kicked my ass so I dropped a set.

Squats
12x135
10x225
8x315
5x315
*Missed the last rep on the last set cuz some jackass came over and started talking to me, seriously WTF!

Front Squat Machine
12x360
10x540
8x630
6x720

Leg Press
8x360
8x360
8x360

FST-7 Leg Extension
10x80
10x90
10x100
10x100
10x100
10x100
10x100


SLDL
10x135
10x135
8x185
8x185

Seated Leg Curl
12x80
10x100
8x120
6x140

FST-7 Lying Leg curl
10x100(x7 sets)

+30min Incline Treadmill

Dropping the weight on the SLDL's really helped me get a better stretch on focus more on form than just get reps, I still dont love the Seated Leg Curl machine but its getting better and at least it adds another exercise that I can do for hams, gonna try the standing one next week I think. I MUCH perfer doing the lying leg curls for the FST-7 sets since the Seated Machine kinda hurts my knees when doing so many sets.

I really did not want to do cardio today but since im getting such good results when it comes to bodyfat reduction I just cannot justify not doing at least some cardio when I am at the gym. I guess its just easier for me to do cardio than eat less lol.

[Danger]

Oh and I ran into another guy at the gym who is just getting over a hernia, so I think I am gonna go buy a belt tommorow! I just really dont like the idea of my guts hanging out all that much im just worried that having the belt might make me think I can use more weight than I really can and I might overdo something and hurt myself. I also need to buy some chalk anyway so hopefully I can get that done tommorow before back day!

Also holy shit am I tired latly, I dunno if its the fact that I have now gone a full week without doing my usual shot or if I am just a little stressed about starting back up at school on thurday or what but even after getting in a solid 8 hours sleep and then sleeping in another 2 hours till 10am I was still feeling tired when i got to the gym at 4pm even after an energy drink and some Ephedrine.

[mo_sco]

Danger, you're in Edmonton, right? I'm coming through in 3 weeks. I've trained at a few gyms in the area, but do you have one you would recommend? I prefer something a bit more hardcore over the "fitness" ones, but generally end up at a Gold's or something of the sort because that's usually all I can find. Anyplace you can recommend?

PS the DC stretches are a bitch...but they work! Love them after the sets of 7!!! Pump plus stretch = :)

Thanks!

[Danger]

Yep deffinatly stuck in Edmonton lol, I usally workout at the Golds at Westmount mall on 111th ave, tho I have been going to the one in West Ed Mall a fair bit latly since they have working AC and their freeweights area is a fair bit bigger than the other location.

Honestly Edmonton doesent really have anything other than the big chain gyms as far as I can tell which sucks, I know Calgary has a few more "Hardcore" gyms but Edmonton doesent sadly.

[Danger]

Just finished up another shoulder workouts, went alright it was nice to destress after my first day of summer school. Went with a buddy which I havent done in a long time but ended up at a Clubfit I dont usally goto so it was sorta nice tot change up the scenery a lil bit.

Seated DB Press
12x45
10x55
5x70
8x60
*You can really tell how bad my shoulders are when it comes to the DB press, I dunno why but my shoulder lifts SUCK no matter how much effort I put in they just havent gone up the way alot of my other lifts have.

Seated Smith Behind the Neck Press
12x50
10x90
8x100
8x100

Seated Lateral Raise
12x15
10x20
8x25
8x25

FST-7 Hammer Strength Shoulder Press
10x90
10x90
8x90(x5)

Bent Over Rear Delt Raise
12x17.5
10x20
8x25
8x25

FST-7 Reverse Pec Deck
10x75(x7)
*Went lighter than usual cuz the pec deck at this gym is an abomination, must be from like 1910 its just a total POS and I did not want to hurt myself, still got a nice pump even tho my workout partner was bitching at me to get going lol.

Honestly not a bad workout but its still really depressing to be using such light weights when I really think I could/should be useing more, only getting 5 reps on the 70's honestly made me feel like shit I mean really wtf is with that! The only good thing I guess is that I cant get any worse.

[Danger]

Back

Pullups (bodyweight)
12x
10x
8x
6x
6x

Bentover BB Row
12x135
10x155
8x185
8x185

Inverted Row (bodyweight)
10x
10x
10x
10x
10x

Deadlift (from lowest rack setting)
12x225
8x315
8x315
6x405

FST-7 Pulldown (Neutral Grip bar)
10x90
10x100
10x110
10x120
10x120
10x120
10x120

Man I love back day, everything felt good and I swear the 405 deads felt hella light form was spot on they just felt perfect same with the bent over rows. I do my rows with a full stretch at the bottom and then come right up until I am touch the bar to my mid abs really gives a good pump to the upper back.

Went and hit up a new gym today, went to the clubfit downtown with a friend not a bad guy and they have a ton of Hammer Strength stuff that my other gym does not have so I might be going there for arm/shoulder days in the future since they have a few nice machines and its nice to shake things up a little, plus the girls downtown seem to be alot better looking lol.

[Danger]

Another Chest day!

Hammer Strength Wide Chest
12x90
10x180
8x270
6x360
5x360

Smith Incline Press
12x90
10x140
5x180
12x90

Flat DB Bench Press
12x55
10x65
8x80
6x90

FST-7 Pec Deck
10x100
10x100
10x110
10x110
10x120
10x120
10x120

Stand Calf Raise (Front Squat Machine)
12x360
12x540
10x720
8x810

FST-7 Leg Press Calf Raise
10x360 (x7)


Deffinatly my best chest day in awhile, still disapointed I am not getting more reps on the incline smith press with 2 plates a side but since I almost got another full set with my heaviest weight on the Hammer Strength I cant complain and I did get more reps that last rep on the smith so I guess thats good. Droped a calf exercise this week since I just cant afford the time to do any more and calves arent really a muscle group I am worried about at this point.

I am deffinatly loving the FST-7 Exercises, feels great to just fill the muscle up with blood after kicking its ass with the heavy compound stuff hopefully in a few weeks I will be seeing some good results. Im pretty impressed that my strength is increasing even as I start PCT hopefully that keeps up.

[Danger]

Arms

DB Alt Curl
24x22.5
20x35
16x50
16x50
12x55

DB Single Arm Preacher Curl
15x25
12x30
10x25
8x45

Alt Pinwheel Curl
20x40
16x50
16x50
16x50

FST-7 Cable Curl
10x110 (x7)

Dip (bodyweight)
12x
12x
12x
12x

CGBP
8x135
8x135
8x135

FST-7 Cable Pressdown (rope)
10x80 (x7)

+ 50min on the treadmill after

[Danger]

Damn last week was super rough, meant to post up my workouts but honestly they pretty much got half assed all week. Deffinatly starting to feel different now that I am done my second week of PCT, I can still move the same weights but it seems to talk alot more effort now than it did a few weeks ago and my appetitie is pretty much gone but that probably has more to do with school/girls/friends/family keeping me so busy I dont have much time to do anything else.

I dropped 10-12lbs in the past week as well, feels like it was mostly water since my stomch is alot smaller now and the rest of me stll 'looks' the same so now I weight between 208 and 210 first thing in the morning which is down from my on cycle weight of 218-222. Been doing some reading on PCT these last few days and it seems like I gotta shift my thinking a lil from trying to be an Anabolic as possible to just being as Anti-Catabolic as psssible.

Anyway here is todays chest/cavles workout.

Incline Smith Press
12x50
10x90
8x140
6x180
12x90

Flat DB Press
12x55
10x65
8x85
6x100

HS Decline Press
12x90
10x180
8x270
8x270

HS Wide Chest
12x90
10x180
8x270
8x270

FST-7 Pec Deck
10x100 (7 sets, 30 sec rest between)

Seated Calf Raise
12x45
10x90
8x135
6x180

FST-7 Standing Calf Raise (Front squat machine)
10x450 (7 sets, 30 sec rest between)

and finished up with 30min on the treadmill, im cutting my cardio down until my PCT is over and my workouts arent kicking my ass so badly.

Also want to point out that the 100's for flat bench is a new personal best, I've never used anything heavier than 90's prior to today, also hit 6 with 180 on the smith incline which is also a new personal best for that exercise; sundays are always an awesome workout!

[Danger]

Another Arm day


Alt DB Curl (standing)
24x25
20x35
16x50
12x55

Single Arm Preacher Curl
12x30
10x35
8x40
6x45

Alt Pinwheel Curl
16x45
16x45
16x45
16x45

Reverse BB Curl (ez curl bar)
12x60
12x60
10x60
8x60

FST-7 Cable Curl
10x110 (7 sets, 30 sec rest between)


Dips (bodyweight)
12x
12x
12x
12x

CGBP (Oly Bar)
12x95
10x135
8x155
6x185

Skullcrusher (Ez curl bar)
12x60
12x60
12x60
12x60

FST-7 Cable Pressdown (rope handle)
10x80 (7 sets, 30 seconds rest)


Went really light on tris since I killed em pretty good on chest day, arms are FINALLY starting to grow now so im pretty happy I was a little disapointed after packing on 20lbs and barely adding a 1/4 inch to my bi's anyway apparantly direct arm training DOES WORK surprise! just wish I had some extra time today to throw in some cardio and mabey some extra forearm work but oh well....

[Danger]

Wow so PCT totally sucks! My appetite is completely gone, and I got sick at the end of the last week and am just getting over it now thankfully my scale weight is still at 210lbs so I am REALLY happy I haven't dropped anymore weight and its now 4 weeks into PCT (6 weeks since last shot). I'm hoping this is the worst of it because I just feel shitty 24/7.

I still manage to get to the gym and do my workouts but really my motivation has really fallen off I've taken a break from logging workouts for the past couple weeks which is a nice break but just the overall feel of PCT SUCKS!

I got 2 more weeks of 20mg/day nolva and then I am done so hopefully everything will be back to normal shortly, if not at least taking this cute lil blonde out tonight should have me feeling a little better!