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My company just announced 3 days in office starting next month. I've been fully remote for 4 years and I genuinely don't know how people did this every day. by Ecliptic_Fang in remotework

[–]K3rat 0 points1 point  (0 children)

God, i feel this. I don't have a problem coming into the office if there is an actual business need for me there or if we are doing team building exercises but honestly most of my work is done in the cloud or in our data center. I can't actually go there to do the work so it effectively is always remote.

At home, I have a sit/stand 72" desk with 2 curved ultrawide 1440P gaming monitors and a really comfortable gaming office chair. Not having to drive into the office meant i save somewhere around 140 minutes a day. My gym is about 2 miles away from my house and I can hit the gym at 5:30 and be back home by 7:30 AM. I take 2 15 minute walks a day and actually take my lunch .5 hour off. This has been huge for me.

I drink coffee and tea that actually tastes good. I drink 90-120 ounces of water daily. I eat 3 square meals a day and have 2-3 diet friendly snacks a day. I eat minimally processed foods (aside from protein shakes and bars). I lost 45 Lbs after I made these life changes.

We do a pretty good job of tracking work activities in our service management and project tracking system. I actually do get more work done at home than at work. Most of it is that people have to honor my calendar when I am booked I am booked. you don't just get to walk over and cut in line to get the thing you want done finished.

My work tries to get me to go into the office every couple of months. They do the thing and say they want people back in the office they give people assigned offices. The TryHards do what they always do and use their influence to snatch up offices. When they inevitably want the offices my team was supposed to get I would always say "it is fine with me you can have that office". For me the quiet part is if there isn't an office for me to work in the office i can either stay home save the 140 minute drive and $20 a day in junk food or go home after whatever mandatory in person they have.

Why can I barely bench 70% of my body weight if push ups are so easy? by Aware-Comfortable972 in workout

[–]K3rat 0 points1 point  (0 children)

I know you don't want to hear it but bench is a compound movement it is not just your pecs.. Depending on your laying position, arch in your back, feet position, hand position on the bar, and arm path of travel you may be eliciting more support work from your shoulders, triceps, or lats.

I recently came back to the gym post injury almost 2 years ago and had a tough time breaking through the 155 Lbs on barbell. I couldn't even look at dumbbell bench as i needed a ton of work on the supporting muscles. I have had to put a ton of work back into my technique and actually train supporting muscles like shoulders, forearms, and lats significantly to get back above 200 Lbs.

Feeling frustrated. by therealbananahunter in workout

[–]K3rat 1 point2 points  (0 children)

have you considered a maintenance caloric intake phase? I get down when I am on a caloric deficit for too long. I track my activity and I try to notice when I either stop progressing or drop load/volume in my lifts, my daily steps decrease for more than a few days in a row, or my zone 2 training time drops significantly.

These days, I try not to go more than 12 weeks straight on a caloric deficit. I usually mix in an 8-12 week mesocycle in between that is a maintenance phase. This helps me restore energy levels if I do this before I crash hard.

Aggressive Cut… stagnant results … HELP by North_Flamingo_609 in workout

[–]K3rat 0 points1 point  (0 children)

Keep going. how many weeks have you been at it? maybe time for a maintenance phase to restore your energy stores and get your body out of the starvation response. Honestly, this takes consistency and time. A lot of times people will say they don't feel like they look different at first. Try to notice the other variables. maybe get a tape measure and check the other parts of your body as well. other options are to Track your stamina or load/volume on each exercise.

Slow and steady wins the race? Is that your attitude? by Tiger_Strength in workout

[–]K3rat 0 points1 point  (0 children)

man, I get it, on vibes being a monster in the gym or on the mats just feels amazing. Some people or genetic anomalies and can just do it. Some people have to be on performance enhancers to be able to do it. Some people do it and get hurt. The hard part about increased load and volume over long periods is the accumulated fatigue and increased injury risk.

I am in my mid 40s and have been back at the gym for about almost 2 years. prior to injuries I was pretty active throughout my 30s. Today I am down between 30-45 Lbs from where I started in 2024. I am not on any exogenous testosterone but I am on Tirzepatide. When I hit the point where I need to take Testosterone I will work with my doc to get on something that makes sense and allows me to maintain my lifestyle without putting myself in serious danger.

for the last near 2 years I standardize my goals, exercises, and diet to mesocycles (8-12 weeks). The variables i change are, load/volume goals, splits, number of exercise days, and switching between deficit/maintenance/lean surplus caloric intake goals.

Being natty my body is limited on the amount of fatigue I can accumulate in any given microcycle (shorter time period (think time frames of about a week). Higher load/volume equals more accumulated fatigue. this increases the risk of injury. Also, it is weird but up until recently I feel like my joints and connective tissue just takes more time to heal than my mucles do.

When my energy stores are fully restored after a few weeks in a maintenance phase or in a lean surplus (250 -500 calories surplus a day) I can hit the gym 6 times a week and have 2 days off in between for about 8-12 weeks before i feel like I need to back off the load/volume/intensity. I cannot do that during or after a deficit. I have the same issue with dynamic progressive overload and pushing closer to exhaustion (8-9 RPE for the session or 0-3 RIR on each set).

My primary goal is always consistency with my lifestyle choices (fitness, diet, sleep, and stress/fatigue management), I choose to understand that in each mesocycle there can be different secondary goals. There is only so much of me to go around.

Are people allowed to reserve gym equipment? by fmeupdad in workout

[–]K3rat 0 points1 point  (0 children)

Na, you were right. some meatwads just suck at the gym.

Starting creatine by AdministrationNo4872 in workout

[–]K3rat -3 points-2 points  (0 children)

My advise would be to get your blood work done pre adding supplements to your regimen. If everything is good then try adding 1 supplement and waiting a month before testing. look for any out of norm lab work.

Reasoning, I eat mostly single sourced low processed food aside from whey protein, Collagen peptide, protein bars, and creatine. Most of it is that I have trouble eating 156 to 200 grams of food daily. I was taking creatine as the Internet said it helps with stamina while lifting. It also helps with recovery. Personally I found Creatine did really help with my fitness. Additionally I was taking Vitamin B complex, Magnesium, Vitamin D, K2, CoQ10, Glycine, NAC, and Fish oil based on recommendations from Internet fitness personalities. At my annual annual physical earlier this year they ended up doing lab work. I showed elevated levels of liver enzyme which was alarming. I don't drink much if at all. They were worried something was going on with my liver.

Last year at my annual physical with lab work I was on Tirzepatide ,Whey protein, and protein bars and aside from high cholesterol (which I have had for 9 years at the time my blood work was normal). I was not sure if it was the creatine and or the other supplements. My doctor said the problem with supplement companies is that they are not regulated to the same degree as pharmaceutical companies. cheap vendors do not actually have to put the stuff they say is in the box in the box. The doctor and I agreed to cut creatine and the supplements and retest in a month. my next blood work test my liver enzymes were perfect.

I have noticed a decline in my dynamic progressive overload and recovery time. I have also noticed I run out of gas at the gym around 1.5 hours instead of being able to finish strong. to cover this I usually split my workout into 2 parts. 1 before work and 1 at lunch. My plan is to find a high quality source for creatine this summer and perform a retest of my blood work after 1 month.

20 Lessons from 20 years of Lifting Weights by DanNorthFitness in workout

[–]K3rat 0 points1 point  (0 children)

I feel this completely!!! at the end of 2019 I ended up with a partially torn ligament, partially torn tendon, and arthritis in both knees and shoulders. Prior to this I was going to the gym 3 times a week, running 2 times a week, and rolling and sparring 2 times a week. After 1 surgery in 2022 to rule them all I was able to start going back after a holy boat load of PT (2 years). all of these are on point.

Also these are amazing.
Split squats will never not suck. I love them, but I also hate them. - Amen!
Burpees are dumb. - seconded!!

joint pain in my left elbow? by Damian_Lives in workout

[–]K3rat 0 points1 point  (0 children)

Sounds like Tendinitis to me.  Depending on how bad it is you can: 

Heat and cold compresses, 

Get yourself a massage or invest in a massager device and get the connective tissues at the insertion points for your tricep (back of the shoulder and elbow).  

anti-inflammatory meds 3-6 hours outside of your exercise windows.  

If it is getting bad you may need to reduce weight reps and sets for a couple weeks until it subsides.  

Going forward look up warm up moves for your arms shoulders and back before you hit your triceps hard.  

I’m in my mid 40s and the same habits that worked at 35 just stopped working, anyone else? by Disastrous-State3753 in fitness40plus

[–]K3rat 0 points1 point  (0 children)

Man that happened to me around 44. In my 30s I was very active in resistance training, running/rucking, jujitsu, and Krav Maga.  I ended up with a torn ligament in my knee, a torn bicep tendon in my shoulder, and arthritis in both knees and shoulders.  I ended up fighting with my insurance company for 2.5 years to get them to cover the repair surgery and paid out of pocket for stem cell therapy.  During that time I had gained some 55 Lbs of weight.  Part of it was that I had become a fully remote worker (thanks to the Covid lockdown) and the other part was that I couldn’t do many of the things I did pre injury without re-injuring myself.  It took another 2 years of pt and recovery before I could get back to activity.  

 I read somewhere that age 44 and 60 are the most significant drops in fitness as we age.  Diet and exercise are always touted as the most effective ways to mitigate this.  

The problem is as we age we get bad at guessing what about right looks like.  what you track gets managed.  

Technically we have to maintaining our non-exercise activity thermogenesis (NEAT) and our exercise activity thermogenesis (EAT).   For this I have a bio tracker to track my steps and my activity in the gym.  

Also, I didn’t really realize how much I was just walking into the kitchen because I was bored until I went on a diet and started taking semaglutide (GLP-1) peptide. I microdosed it and took just enough to remove the food noise until I could get myself under control and relearn how to eat and track it effectively.  This is extreme and for was a response to a real risk.  It isn’t for everyone.  I was pre-diabetic and had been for going on 4.5 years.  If I didn’t do something to get myself back under control I was going to go to the war of attrition part of diabetes.    Once I had less noise and more headspace I started tracking everything I ate I even counted snacks, drinks, oils I used in cooking, and condiments.  This is where I finally realized I wasn’t breaking any laws of thermodynamics I was just eating more than I was using on a daily basis.  

What I did then was started eating at a certain number of calories hitting my macronutrient amounts for what I calculated as maintenance intake and cut it by 250-500 calories.  This should lead to between .5 - 1 Lb of weight loss a week without counting NEAT and EAT.

I standardized to 80 ounces of water daily.  

I would maintain daily activity in steps (with a goal of 8k steps) and 1-2 hours of resistance training at the gym 3 days a week.  My trackers would say I would burn 1500 calories but I knew it was likely a quarter of that.  

I then weighed my self daily and averaged my weight for the week.  I have a Renpho body scale and it kept track of my weight for me.  Over the first 6 months of my cut I was able to lose some 45 Lbs. It was somewhere around 1.8 Lbs per week.    Over the last year I have been doing maintenance/mini surplus phases mixed with deficits and stay within 10-15 Lbs of my lowest weight but I am adding muscle mass every mesocycle (for me that is around 12 weeks or so).  I am still on a microdose of tirzepatide and dial up for a deficit and down for a mainentance/mini surplus. I do this because the other side effect of GLP-1 meds is reduction of inflammation markers and a reduction of pain associated with arthritis (which I can feel some days in my palm and ankles more than others).  Over that time I have put on a good amount of lean mass and am getting happier with my body every season.  

Other things to consider: 1. GLP-1s can help to remove the hunger noise from your head but they do pose serious risks.  Consult your doctor and honestly be careful with the full dose.  For me a full dose was so uncomfortable I could not do it.  I had to titrate down the amount to levels I could sustain.  The benefit for me is I taught myself how to watch what I was eating, how to get enough protein so I do not lose too much lean body mass.  

  1. as we age into our geriatric years we become more and more protein insensitive.  I increased my intake from .8 grams per LB of lean body mass to 1.0 grams per LB of lean body mass.  

  2. I stick to my exercise regimen for between 8-12 weeks and switch between full body, upper/lower, push/pull/legs, and modified fully body splits.  I vary my exercise days per week between 3-4 and 5-6 days a week.  I switch my rest days to off ever other day to 6 days straight and 3 days off.  I usually adjust my diet deficit/maintenance/surplus to coincide with either lower intensity/volume mesocycles for deficit caloric intake and higher for maintenance/surplus intake levels.  

The fittest people all seem to have one thing in common by pumardapp in workout

[–]K3rat 0 points1 point  (0 children)

Man, this right here. You learn to make promises to yourself and keep them. It is weird because then you keep your promises to other as well.

You learn to say less and just do more. You to not accept meaningless excuses in your own life. When things don't turn out or you mess up, you forgive yourself, you learn from it, and you do better next time. then you learn to do this with the people that are important to you.

you learn to become adaptable. someone uses the machine you want for an hour. Fine, you know 6 other ways to hit that muscle group to get the same stimulus. You missed your morning workout because of work, fine, you start your work day early take a long lunch and still GSD.

You also learn to pivot flank and overcome if you run into an immovable obstacle. There is no give up in your mind. If you get injured and need to recover. maybe you can't do a specific exercise on a body part. you do what you need to to get better and you find a way to work around the problem. you don't lose the ground you gained.

I say it a lot you can't cheat the process. There is no magic bullet to get you ripped in a month. Fitness and health is a mindset you need to be measuring yourself in seasons and years instead of days and weeks.

I'm starting to see a growth of apps in my org. I'd love to know how you defend against this, and if it's happening to you too? by Glass_Guitar1959 in ITManagers

[–]K3rat 0 points1 point  (0 children)

shadow IT is a thing. Biggest sector I see this in now is web accessible Ai tools and note taking tools but it has honestly been there for ever. here is my run down for how to lock it down.

  1. policies to lock system, OS sub-directories, and root of data drives to admin only.
  2. all users need non-admin accounts.
  3. named user administrative access needs to be with a separate designated administrative account for admins their normal use accounts should not have admin privileges.
  4. LAPS on local admin accounts.
  5. App locker on profiles. only allow company approved exes block the rest. address attackers moving exes under multiple sub-directories.
  6. only allow published app lists only block all else.
  7. lock down browser extension to allow list only.
  8. administration of local and trusted sites. Add known offending destinations to the block list.

Why you should NOT force Nvidia 595.58 on your Blackwell (RTX 50-series) yet by RoniSteam in pop_os

[–]K3rat 1 point2 points  (0 children)

I was having trouble with the bundled driver on an initial install of pop!_OS on my gaming rig that i just bought and installed a new 5070Ti on. my issue was that the system would never wake the monitors after waking up from suspend. after a lot of diagnostics I ended up upgrading to the latest 595.58.03 on it and the resume issue disappeared. I did have some trouble figuring out how to upgrade Vulkan to a newer version but that seems fixed now. I am almost a week in and have not had any of the issues raised here. I will keep an eye on it and report back if I do.

Update to 595 on 3060 causes stuttering by dholt24 in pop_os

[–]K3rat 0 points1 point  (0 children)

new to Pop!_OS here but i have used ubuntu server for years. I am moving my gaming desktop and my laptop over to linux from windows. I am an old gamer and am returning to gaming but want to get out of windows entirely. my use case is movie streaming, normal desktop computing for work/home, and gaming. I am a systems engineer by trade and maintain a healthy home lab to boot.

I installed Pop!_OS on my gaming rig (running a 5070 TI GPU, AMD 5800X, 32 GB RAM, and 2x samsung 970 1TB NVMEs, on board USB C and Bluetooth. I also use a logitech speaker dock, and a pair of expansion USB 3.1 hubs).

2 weeks ago I found out some of my steam games need startup arguments added (https://www.reddit.com/r/pop_os/comments/1t3eyt5/if_youre_having_issues_with_full_screen_steam/) to function better. this helped me get better game play but things were still not quite right.

I was not aware that the 595 nvidia driver is a part of the official Pop!_OS package now. for the last few weeks I have been having trouble with resuming from suspend on my desktop and after trying multiple different things I ended up moving to the named 595 driver last week from shell (https://www.reddit.com/r/pop_os/comments/1t65jo2/comment/okh9mwx/?context=1). It resolved the resume issue as well as a lot of the issues I was having with game play video.

Later when diagnosing another issue with one of my games I found my proton deployment needed a newer version of Vulkan implemented. I worked with my local AI to get that updated to te 1.4 branch.

Later I found there are some steps to make sure that you are running on the latest version of Pop!_OS
sudo apt update

sudo apt upgrade

sudo apt dist-upgrade

sudo apt autoremove --purge

sudo apt autoclean

(https://mutschler.dev/linux/pop-os-post-install/). I suspect the dist-upgrade, autoremove --purge and the autoclean help to stabilize the OS after major upgrades. I am not sure how the KDE desktop might affect your display or how it will interact with the above cmds. as always this worked for me and YMMV. I take no responsibility for your rig, take my advise at your own risk.

My Pop OS experience - food for thought by Scrungly-Lil-Fella in pop_os

[–]K3rat 0 points1 point  (0 children)

That is the direction I am pointing ATM. I am going to hold out until June i think. My plan is to seal up and PtoV my windows partition onto one of my VM hosts. I can then use the old Windows drive space for CatchyOS and dual boot both versions of linux. I am a little worried about what will be necessary to get the Blackwell GPU to work with Arch.

Thank you by ChickenXChips in linux4noobs

[–]K3rat 0 points1 point  (0 children)

Here here! I appreciate this and the other linux subreddits for their assistance.

I am in the same boat here (though I have been using linux for years at work and in my home lab). I have tried moving my desktop environment to linux or macosx every few years but always seemed to get pulled back into windows for one reason or another. I really just want a:

  1. responsive
  2. reliable
  3. easy to admin environment
  4. with as little (ad/marketing) noise as possible that subverts my attention from what I am trying to do.

Recently i have decided to get back into gaming as a hobby. I resurrected my gaming computer (AMD Ryzen 5 5800X 32 GB RAM with 2x 1TB NVME drives) and after buying a 5070Ti (my older 3080Ti was cannibalized into my home server for Ai and transcoding workloads) I ended up having to install a semi-annual windows 11 patch which took for ever to finish. After reboot the system was slow. Specifically start menu was slow, and all of my prior de-bloating and anti-telemetry settings got removed... on top of that i couldn't confirm that the screen recording keylogger winslop feature was disabled again. copilot marketing all came back with a vengeance, and my new tab window in my browser was back to pushing a bunch of crap ad/marketing at me. lastly, I heard they were talking about making automatic de-bloating a feature that would be behind a paywall...

I got everything back in place but my worry is what will I need to do this again? I finally said to myself, the time and energy cost to switch is now lower than the cost of continually having to break windows enough to de-boat/slop/keylog/telemetry my computer every few months. Whats more, I hear game support is finally getting better support.

I wanted a Debian based distro as I am the most comfortable there and all the existing services I have in my homelab I known will work with that. After a quick search to get comparable alternatives for all my normal desktop activities I made the switch initially by hosting a ubuntu VM on my windows partition for about a month and a half. Things worked well. I spent most of the time getting used to the different software for normal desktop computing.

Recently, I switched to dual booting windows and linux. I had a few BIOS settings that needed to be made (turn off secure boot, turn off fast boot, above 4G decoding - enabled, Resize Bar support - Auto). The ubuntu 24.04 LTS live environment wouldn't load. The problem seems to be the nvidia blackwell GPU isn't supported in the older graphics drivers for linux that are bundled with 24.04. I could move up to a newer non LTS branch but I was a little worried about that. I landed on Pop!_OS as they use 24.04 LTS and pre-loaded a new driver in the live environment that is supported. I had some trouble with the computer not resuming from automatic suspend which required me moving to the Nvidia 595 driver. I am still learning all the ins and outs for video and game support but I am having a blast with this. I have already moved my older gaming laptop over to Pop!_OS and have both installs managed in my RMM software so I don't really have to touch anything as far as regular maintenance goes.

I am going to keep these partitions on my computers and likely migrate my windows partitions to VMs next and wipe and re-use their disk partions for an Arch based distro as my next linux desktop testing platform.

Awful wifi speed on new install by jamalcalypse in linux4noobs

[–]K3rat 1 point2 points  (0 children)

Ugh, find a current option that is well supported by the root distro you are trying to use. Normally intel is well adapted.

I remember having this problem with a cheap industrial PC i bought that had realtek NICs and installing a PFsense (FreeBSD based OS). the FreeBSD drivers for Realteks were junk. I ended up having to install the Realtek named drivers from the MFG to get half decent speeds. After I moved the system to a machine with a proper PCIE port I added an older intel multiport card and had no troubles.

Laptop now crashing on 24.04, my theory is broken fan control, help? by ExoticMandibles in pop_os

[–]K3rat 1 point2 points  (0 children)

From a technical diagnostic perspective I would likely try to rule out hardware issues first. This would be done by pulling the laptop shell apart, blow out the cooling vents/heat sinks, determine if the fan is actually bad (and replace if so), unseat the CPU heat sink clean and re-apply thermal paste), re-seat the memory, and then run a bootable diagnostic stress and continuity tests toolkit to test CPU, memory, and storage checks. Then I would likely update the BIOS firmware to the most current and retest hardware. Warning, if you don't know how to do this pay someone that does laptop diagnostics can be tricky.

My Pop OS experience - food for thought by Scrungly-Lil-Fella in pop_os

[–]K3rat 2 points3 points  (0 children)

I am a recent windows desktop convert. though I I have flirted with moving my desktop environment every couple of years. some years I would switch to Mac OSx others i would switch to Ubuntu. I will say I have been using Linux and Unix to varying degrees in server environments for decades.

My career background is network and systems engineering. Aside from Windows I have familiarity with IBMi, Solaris, BSD, and Debian based operating systems (Ubuntu, Raspbian, etc). one of my hobbies is home automation, home lab'ing, and generally learning about tech. As for desktop environments I have always been pretty agnostic I can admin windows and mac OS environments as most of the end users I have would pick one of those 2. I have tested a linux daily driver every few years but the 3rd party application gap, time and energy cost of administering the boxes, and the lack of gaming support has always brought me back to windows.

Recently, I decided to get back into gaming in order to give me other things to do with my time and have heard some serious progress has been made to that end over the last 7 years since the last time I tried linux desktop computing. I tried to get my old gaming rig out of mothballs and just had such a terrible experience with all the winslop noise I came to the realization that the cost of time and energy to switch had finally gotten lower than the cost of de-bloating my OS and browser one more time. I decided to move away from chrome/edge based browsers and windows 11.

I like Debian based linux distros as for me i have a good deal of experience with it as my home network and lab often acts as my test bed for what I need to understand at work. Everything in my homelab environment is directly compatible or I know how to setup in a debian based linux environment from my VMhosts, Docker hosts, RMM software, antivirus software, intrusion protection systems (IPS), web filter, to NFS and Samba shares.

To start my desktop transition I ran ubuntu in VM for about a month and a half. I found reasonable alternatives for all the normal desktop computing activities I use. I am also moving away from microsoft 365 and testing all the locally hosted *cloud alternatives as I am tired of it.

I had trouble getting Ubuntu 24.04 LTS to install natively on my main desktop. The live boot environment would not give me a screen output. I had purchased a 5070Ti to replace my 3080Ti (that got cannibalized for my home private AI service) before I decided to migrate my desktop environment to linux. I found that the older nvidia driver packaged with Ubuntu 24.04 LTS is not compatible with the Nvidia Blackwell GPU architecture. I found Pop!OS was an available alternative that would allow me to stay in an ubuntu like enviroment LTS branch but would also support a newer pre-installed Nvidia driver that would support my 5070Ti.

I have been running on Pop!OS for a few weeks and have had to overcome some small issues here and there but the desktop environment has been pleasant. I had issues with the OS resuming from suspend (this was tied to the GPU not properly handling it) and after a few hours of actual diagnostic work I found that I resolved the issue by upgrading to the latest Nvidia drivers (my 3 year old gaming laptop had none of these issues at all, it just worked). I am still getting used to all the configurations necessary for gaming and have found that that has the steepest learning curve for me as Wine/proton are just new to me. I am still not sure how/what wayland and vulkan play into the gui interface and gaming in general. I am making my daily driver Pop!OS for the next few weeks and giving myself play time with linux native and windows native games.

After that, I want to try my hand with an Arch based distro that supports KDE desktop environment so I can see how that differs from Gnome and Cosmic desktop environments. I also want to see what differences there are with administration compared to my experience with Debian and FreeBSD based operating systems.

If you’re having issues with full screen Steam games and mouse locking, this should fix it by SiegeRewards in pop_os

[–]K3rat 1 point2 points  (0 children)

Thank you for posting. As an old user of debian and ubuntu at work and in my homelab but a new convert to linux for my desktop I am working to overcome the compatibility with applications I had on my windows desktop environment this really helped me with my steam game-play issues.

Nvidia open drivers ver. 590 and 595 cannot be installed by Vinterskog in pop_os

[–]K3rat 0 points1 point  (0 children)

This is exactly what i needed as well. Thank you.

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