VOTING POWER100.00%
DOWNVOTE POWER100.00%
RESOURCE CREDITS100.00%
REPUTATION PROGRESS65.47%
Net Worth
0.044USD
STEEM
0.002STEEM
SBD
0.091SBD
Effective Power
3.365SP
├── Own SP
0.000SP
└── Incoming DelegationsDeleg
+3.365SP
Detailed Balance
| STEEM | ||
| balance | 0.002STEEM | STEEM |
| market_balance | 0.000STEEM | STEEM |
| savings_balance | 0.000STEEM | STEEM |
| reward_steem_balance | 0.000STEEM | STEEM |
| STEEM POWER | ||
| Own SP | 0.000SP | SP |
| Delegated Out | 0.000SP | SP |
| Delegation In | 3.365SP | SP |
| Effective Power | 3.365SP | SP |
| Reward SP (pending) | 0.126SP | SP |
| SBD | ||
| sbd_balance | 0.000SBD | SBD |
| sbd_conversions | 0.000SBD | SBD |
| sbd_market_balance | 0.000SBD | SBD |
| savings_sbd_balance | 0.000SBD | SBD |
| reward_sbd_balance | 0.091SBD | SBD |
{
"balance": "0.002 STEEM",
"savings_balance": "0.000 STEEM",
"reward_steem_balance": "0.000 STEEM",
"vesting_shares": "0.000000 VESTS",
"delegated_vesting_shares": "0.000000 VESTS",
"received_vesting_shares": "5472.996220 VESTS",
"sbd_balance": "0.000 SBD",
"savings_sbd_balance": "0.000 SBD",
"reward_sbd_balance": "0.091 SBD",
"conversions": []
}Account Info
| name | sazik |
| id | 1510223 |
| rank | 889,135 |
| reputation | 7087980920 |
| created | 2021-04-19T06:19:21 |
| recovery_account | steem |
| proxy | None |
| post_count | 4 |
| comment_count | 0 |
| lifetime_vote_count | 0 |
| witnesses_voted_for | 0 |
| last_post | 2021-04-19T07:56:57 |
| last_root_post | 2021-04-19T07:56:57 |
| last_vote_time | 2021-04-19T06:59:27 |
| proxied_vsf_votes | 0, 0, 0, 0 |
| can_vote | 1 |
| voting_power | 0 |
| delayed_votes | 0 |
| balance | 0.002 STEEM |
| savings_balance | 0.000 STEEM |
| sbd_balance | 0.000 SBD |
| savings_sbd_balance | 0.000 SBD |
| vesting_shares | 0.000000 VESTS |
| delegated_vesting_shares | 0.000000 VESTS |
| received_vesting_shares | 5472.996220 VESTS |
| reward_vesting_balance | 237.343107 VESTS |
| vesting_balance | 0.000 STEEM |
| vesting_withdraw_rate | 0.000000 VESTS |
| next_vesting_withdrawal | 1969-12-31T23:59:59 |
| withdrawn | 0 |
| to_withdraw | 0 |
| withdraw_routes | 0 |
| savings_withdraw_requests | 0 |
| last_account_recovery | 1970-01-01T00:00:00 |
| reset_account | null |
| last_owner_update | 1970-01-01T00:00:00 |
| last_account_update | 2021-04-19T08:04:30 |
| mined | No |
| sbd_seconds | 0 |
| sbd_last_interest_payment | 1970-01-01T00:00:00 |
| savings_sbd_last_interest_payment | 1970-01-01T00:00:00 |
{
"id": 1510223,
"name": "sazik",
"owner": {
"weight_threshold": 1,
"account_auths": [],
"key_auths": [
[
"STM8MQnqwr2X5gFP3BkWY11KSLJK8CEMdQjkLsA62xpU7wTidU2Xp",
1
]
]
},
"active": {
"weight_threshold": 1,
"account_auths": [],
"key_auths": [
[
"STM6tdhskaVqXGTGMa19etSD9MR16u6tQfVp63iLWshmBP4nQ8Sk7",
1
]
]
},
"posting": {
"weight_threshold": 1,
"account_auths": [],
"key_auths": [
[
"STM6wpeUkAaKL5HspkLikcCQCSc6YFNphkiQQiuuRkL8SLvybCBg5",
1
]
]
},
"memo_key": "STM6m1bkemTYVkBGSMTjCcaJ7CoxvzWCVGFYdMSS1pNCGzf1q9vAf",
"json_metadata": "{}",
"posting_json_metadata": "{\"profile\":{\"name\":\"Spearhunter\",\"version\":2,\"profile_image\":\"https://cdn.steemitimages.com/DQmNhdFWLmXTKqxBeBXybdtTFxEyQeShuMqUVjQ3j1p6dBF/image054.jpg\",\"cover_image\":\"https://cdn.steemitimages.com/DQmUesMMDuxh8GJHbDv6BqfSzoYJx8HK87dF8XcoYKX5v1z/ui04gp75yw121.png\"}}",
"proxy": "",
"last_owner_update": "1970-01-01T00:00:00",
"last_account_update": "2021-04-19T08:04:30",
"created": "2021-04-19T06:19:21",
"mined": false,
"recovery_account": "steem",
"last_account_recovery": "1970-01-01T00:00:00",
"reset_account": "null",
"comment_count": 0,
"lifetime_vote_count": 0,
"post_count": 4,
"can_vote": true,
"voting_manabar": {
"current_mana": "5472996220",
"last_update_time": 1769212377
},
"downvote_manabar": {
"current_mana": 1368249055,
"last_update_time": 1769212377
},
"voting_power": 0,
"balance": "0.002 STEEM",
"savings_balance": "0.000 STEEM",
"sbd_balance": "0.000 SBD",
"sbd_seconds": "0",
"sbd_seconds_last_update": "1970-01-01T00:00:00",
"sbd_last_interest_payment": "1970-01-01T00:00:00",
"savings_sbd_balance": "0.000 SBD",
"savings_sbd_seconds": "0",
"savings_sbd_seconds_last_update": "1970-01-01T00:00:00",
"savings_sbd_last_interest_payment": "1970-01-01T00:00:00",
"savings_withdraw_requests": 0,
"reward_sbd_balance": "0.091 SBD",
"reward_steem_balance": "0.000 STEEM",
"reward_vesting_balance": "237.343107 VESTS",
"reward_vesting_steem": "0.126 STEEM",
"vesting_shares": "0.000000 VESTS",
"delegated_vesting_shares": "0.000000 VESTS",
"received_vesting_shares": "5472.996220 VESTS",
"vesting_withdraw_rate": "0.000000 VESTS",
"next_vesting_withdrawal": "1969-12-31T23:59:59",
"withdrawn": 0,
"to_withdraw": 0,
"withdraw_routes": 0,
"curation_rewards": 0,
"posting_rewards": 251,
"proxied_vsf_votes": [
0,
0,
0,
0
],
"witnesses_voted_for": 0,
"last_post": "2021-04-19T07:56:57",
"last_root_post": "2021-04-19T07:56:57",
"last_vote_time": "2021-04-19T06:59:27",
"post_bandwidth": 0,
"pending_claimed_accounts": 0,
"vesting_balance": "0.000 STEEM",
"reputation": "7087980920",
"transfer_history": [],
"market_history": [],
"post_history": [],
"vote_history": [],
"other_history": [],
"witness_votes": [],
"tags_usage": [],
"guest_bloggers": [],
"rank": 889135
}Withdraw Routes
| Incoming | Outgoing |
|---|---|
Empty | Empty |
{
"incoming": [],
"outgoing": []
}From Date
To Date
2026/01/23 23:52:57
2026/01/23 23:52:57
| delegator | steem |
| delegatee | sazik |
| vesting shares | 5472.996220 VESTS |
| Transaction Info | Block #102871075/Trx 8563009b39e913e8e714f612bf788e4ec161c3df |
View Raw JSON Data
{
"trx_id": "8563009b39e913e8e714f612bf788e4ec161c3df",
"block": 102871075,
"trx_in_block": 1,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2026-01-23T23:52:57",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "5472.996220 VESTS"
}
]
}2024/12/17 19:02:36
2024/12/17 19:02:36
| delegator | steem |
| delegatee | sazik |
| vesting shares | 5637.215417 VESTS |
| Transaction Info | Block #91317281/Trx e24f31ed01c7e2d3cac7b362e5aca272bdbc132e |
View Raw JSON Data
{
"trx_id": "e24f31ed01c7e2d3cac7b362e5aca272bdbc132e",
"block": 91317281,
"trx_in_block": 3,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2024-12-17T19:02:36",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "5637.215417 VESTS"
}
]
}2023/11/14 10:44:06
2023/11/14 10:44:06
| delegator | steem |
| delegatee | sazik |
| vesting shares | 5806.348949 VESTS |
| Transaction Info | Block #79871439/Trx d4054513687eae5b52357554f60a5af711d851f2 |
View Raw JSON Data
{
"trx_id": "d4054513687eae5b52357554f60a5af711d851f2",
"block": 79871439,
"trx_in_block": 0,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2023-11-14T10:44:06",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "5806.348949 VESTS"
}
]
}2023/09/22 10:19:24
2023/09/22 10:19:24
| delegator | steem |
| delegatee | sazik |
| vesting shares | 8743.257735 VESTS |
| Transaction Info | Block #78362783/Trx 8889064671777e0b93f503c414a9a725f413577d |
View Raw JSON Data
{
"trx_id": "8889064671777e0b93f503c414a9a725f413577d",
"block": 78362783,
"trx_in_block": 0,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2023-09-22T10:19:24",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "8743.257735 VESTS"
}
]
}2022/11/03 17:47:09
2022/11/03 17:47:09
| delegator | steem |
| delegatee | sazik |
| vesting shares | 8965.309173 VESTS |
| Transaction Info | Block #69120526/Trx dd794bca2ff191bcdb3219537747910364352d51 |
View Raw JSON Data
{
"trx_id": "dd794bca2ff191bcdb3219537747910364352d51",
"block": 69120526,
"trx_in_block": 5,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2022-11-03T17:47:09",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "8965.309173 VESTS"
}
]
}2022/02/26 20:37:09
2022/02/26 20:37:09
| delegator | steem |
| delegatee | sazik |
| vesting shares | 9153.278135 VESTS |
| Transaction Info | Block #61964950/Trx 2df2c1054d469685637167ac8249a55e036909ed |
View Raw JSON Data
{
"trx_id": "2df2c1054d469685637167ac8249a55e036909ed",
"block": 61964950,
"trx_in_block": 3,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2022-02-26T20:37:09",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "9153.278135 VESTS"
}
]
}2021/07/19 09:52:24
2021/07/19 09:52:24
| delegator | steem |
| delegatee | sazik |
| vesting shares | 9336.355409 VESTS |
| Transaction Info | Block #55613766/Trx 3e8fa233a90d54d74290714fb49dd0a559035a81 |
View Raw JSON Data
{
"trx_id": "3e8fa233a90d54d74290714fb49dd0a559035a81",
"block": 55613766,
"trx_in_block": 3,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-07-19T09:52:24",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "9336.355409 VESTS"
}
]
}2021/06/22 06:20:21
2021/06/22 06:20:21
| delegator | steem |
| delegatee | sazik |
| vesting shares | 28084.760335 VESTS |
| Transaction Info | Block #54843031/Trx 79a340d4735b039326d98db1070c9f9592411658 |
View Raw JSON Data
{
"trx_id": "79a340d4735b039326d98db1070c9f9592411658",
"block": 54843031,
"trx_in_block": 4,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-06-22T06:20:21",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "28084.760335 VESTS"
}
]
}sazikreceived 0.091 SBD, 0.146 SP author reward for @sazik / hello-from-the-black-hills2021/04/26 07:15:00
sazikreceived 0.091 SBD, 0.146 SP author reward for @sazik / hello-from-the-black-hills
2021/04/26 07:15:00
| author | sazik |
| permlink | hello-from-the-black-hills |
| sbd payout | 0.091 SBD |
| steem payout | 0.000 STEEM |
| vesting payout | 237.343107 VESTS |
| Transaction Info | Block #53215478/Virtual Operation #6 |
View Raw JSON Data
{
"trx_id": "0000000000000000000000000000000000000000",
"block": 53215478,
"trx_in_block": 4294967295,
"op_in_trx": 0,
"virtual_op": 6,
"timestamp": "2021-04-26T07:15:00",
"op": [
"author_reward",
{
"author": "sazik",
"permlink": "hello-from-the-black-hills",
"sbd_payout": "0.091 SBD",
"steem_payout": "0.000 STEEM",
"vesting_payout": "237.343107 VESTS"
}
]
}cozimoupvoted (100.00%) @sazik / becoming-the-best-for-our-future2021/04/20 20:09:03
cozimoupvoted (100.00%) @sazik / becoming-the-best-for-our-future
2021/04/20 20:09:03
| voter | cozimo |
| author | sazik |
| permlink | becoming-the-best-for-our-future |
| weight | 10000 (100.00%) |
| Transaction Info | Block #53059666/Trx 435e0b4e550e9b4f1434ec50b35064769f6e544a |
View Raw JSON Data
{
"trx_id": "435e0b4e550e9b4f1434ec50b35064769f6e544a",
"block": 53059666,
"trx_in_block": 5,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-20T20:09:03",
"op": [
"vote",
{
"voter": "cozimo",
"author": "sazik",
"permlink": "becoming-the-best-for-our-future",
"weight": 10000
}
]
}lsiremoved vote from (0.00%) @sazik / hello-from-the-black-hills2021/04/20 14:27:18
lsiremoved vote from (0.00%) @sazik / hello-from-the-black-hills
2021/04/20 14:27:18
| voter | lsi |
| author | sazik |
| permlink | hello-from-the-black-hills |
| weight | 0 (0.00%) |
| Transaction Info | Block #53052906/Trx c40114bc184b7a7cd634cc4674df36fd84fa1127 |
View Raw JSON Data
{
"trx_id": "c40114bc184b7a7cd634cc4674df36fd84fa1127",
"block": 53052906,
"trx_in_block": 16,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-20T14:27:18",
"op": [
"vote",
{
"voter": "lsi",
"author": "sazik",
"permlink": "hello-from-the-black-hills",
"weight": 0
}
]
}lsiupvoted (100.00%) @sazik / hello-from-the-black-hills2021/04/20 14:27:12
lsiupvoted (100.00%) @sazik / hello-from-the-black-hills
2021/04/20 14:27:12
| voter | lsi |
| author | sazik |
| permlink | hello-from-the-black-hills |
| weight | 10000 (100.00%) |
| Transaction Info | Block #53052904/Trx 83e3fb8f6ab2c040e4d3ec58a31f23c689267aca |
View Raw JSON Data
{
"trx_id": "83e3fb8f6ab2c040e4d3ec58a31f23c689267aca",
"block": 53052904,
"trx_in_block": 0,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-20T14:27:12",
"op": [
"vote",
{
"voter": "lsi",
"author": "sazik",
"permlink": "hello-from-the-black-hills",
"weight": 10000
}
]
}lifidenceupvoted (100.00%) @sazik / hello-from-the-black-hills2021/04/20 00:05:24
lifidenceupvoted (100.00%) @sazik / hello-from-the-black-hills
2021/04/20 00:05:24
| voter | lifidence |
| author | sazik |
| permlink | hello-from-the-black-hills |
| weight | 10000 (100.00%) |
| Transaction Info | Block #53035863/Trx ca9d09a9750ded5b3e438dda660147b3b47af6cb |
View Raw JSON Data
{
"trx_id": "ca9d09a9750ded5b3e438dda660147b3b47af6cb",
"block": 53035863,
"trx_in_block": 6,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-20T00:05:24",
"op": [
"vote",
{
"voter": "lifidence",
"author": "sazik",
"permlink": "hello-from-the-black-hills",
"weight": 10000
}
]
}sazikcustom json: notify2021/04/19 18:54:33
sazikcustom json: notify
2021/04/19 18:54:33
| required auths | [] |
| required posting auths | ["sazik"] |
| id | notify |
| json | ["setLastRead",{"date":"2021-04-19T18:54:36"}] |
| Transaction Info | Block #53029763/Trx 7d562b23d9b186f2b526a510401c8989df042075 |
View Raw JSON Data
{
"trx_id": "7d562b23d9b186f2b526a510401c8989df042075",
"block": 53029763,
"trx_in_block": 13,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-19T18:54:33",
"op": [
"custom_json",
{
"required_auths": [],
"required_posting_auths": [
"sazik"
],
"id": "notify",
"json": "[\"setLastRead\",{\"date\":\"2021-04-19T18:54:36\"}]"
}
]
}roneyimupvoted (100.00%) @sazik / hello-from-the-black-hills2021/04/19 11:55:33
roneyimupvoted (100.00%) @sazik / hello-from-the-black-hills
2021/04/19 11:55:33
| voter | roneyim |
| author | sazik |
| permlink | hello-from-the-black-hills |
| weight | 10000 (100.00%) |
| Transaction Info | Block #53021474/Trx 198501124fadd5adf6353ea05d3c636e69d07d97 |
View Raw JSON Data
{
"trx_id": "198501124fadd5adf6353ea05d3c636e69d07d97",
"block": 53021474,
"trx_in_block": 12,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-19T11:55:33",
"op": [
"vote",
{
"voter": "roneyim",
"author": "sazik",
"permlink": "hello-from-the-black-hills",
"weight": 10000
}
]
}okanbeyupvoted (100.00%) @sazik / beginner-s-weightlifting-or-phrakture-s-greyskull-workout2021/04/19 09:35:39
okanbeyupvoted (100.00%) @sazik / beginner-s-weightlifting-or-phrakture-s-greyskull-workout
2021/04/19 09:35:39
| voter | okanbey |
| author | sazik |
| permlink | beginner-s-weightlifting-or-phrakture-s-greyskull-workout |
| weight | 10000 (100.00%) |
| Transaction Info | Block #53018707/Trx 2dc123ee971d15ff4e46b28cede52ed6231c30a6 |
View Raw JSON Data
{
"trx_id": "2dc123ee971d15ff4e46b28cede52ed6231c30a6",
"block": 53018707,
"trx_in_block": 1,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-19T09:35:39",
"op": [
"vote",
{
"voter": "okanbey",
"author": "sazik",
"permlink": "beginner-s-weightlifting-or-phrakture-s-greyskull-workout",
"weight": 10000
}
]
}sazikupdated their account properties2021/04/19 08:04:30
sazikupdated their account properties
2021/04/19 08:04:30
| account | sazik |
| json metadata | |
| posting json metadata | {"profile":{"name":"Spearhunter","version":2,"profile_image":"https://cdn.steemitimages.com/DQmNhdFWLmXTKqxBeBXybdtTFxEyQeShuMqUVjQ3j1p6dBF/image054.jpg","cover_image":"https://cdn.steemitimages.com/DQmUesMMDuxh8GJHbDv6BqfSzoYJx8HK87dF8XcoYKX5v1z/ui04gp75yw121.png"}} |
| extensions | [] |
| Transaction Info | Block #53016908/Trx a67a1dcd5f512c54e67d6d7fa0341f3c7333ff2d |
View Raw JSON Data
{
"trx_id": "a67a1dcd5f512c54e67d6d7fa0341f3c7333ff2d",
"block": 53016908,
"trx_in_block": 5,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-19T08:04:30",
"op": [
"account_update2",
{
"account": "sazik",
"json_metadata": "",
"posting_json_metadata": "{\"profile\":{\"name\":\"Spearhunter\",\"version\":2,\"profile_image\":\"https://cdn.steemitimages.com/DQmNhdFWLmXTKqxBeBXybdtTFxEyQeShuMqUVjQ3j1p6dBF/image054.jpg\",\"cover_image\":\"https://cdn.steemitimages.com/DQmUesMMDuxh8GJHbDv6BqfSzoYJx8HK87dF8XcoYKX5v1z/ui04gp75yw121.png\"}}",
"extensions": []
}
]
}sazikupdated their account properties2021/04/19 08:04:15
sazikupdated their account properties
2021/04/19 08:04:15
| account | sazik |
| json metadata | |
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}sachinblockchainupvoted (100.00%) @sazik / beginner-s-weightlifting-or-phrakture-s-greyskull-workout2021/04/19 07:58:06
sachinblockchainupvoted (100.00%) @sazik / beginner-s-weightlifting-or-phrakture-s-greyskull-workout
2021/04/19 07:58:06
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}sazikpublished a new post: beginner-s-weightlifting-or-phrakture-s-greyskull-workout2021/04/19 07:56:57
sazikpublished a new post: beginner-s-weightlifting-or-phrakture-s-greyskull-workout
2021/04/19 07:56:57
| parent author | |
| parent permlink | hive-146357 |
| author | sazik |
| permlink | beginner-s-weightlifting-or-phrakture-s-greyskull-workout |
| title | Beginner's Weightlifting | Phrakture's GreySkull Workout |
| body |  This pandemic has been hard for everyone, but as vaccine's start rolling out and gyms are opening up, it's time to get yourself back in shape. No excuses! This training program that I'm providing you with is fantastic, and best of all IT'S EASY at first. Now, you might be all motivated, amped up, ready to run to the gym and bust out some crazy workouts for 5 days straight. Let me tell you how much of a BAD IDEA that is. You'll be sore, you'll feel weak, and you won't end up building up the discipline to stay in the gym on a consistent schedule. What a beginner (or someone getting re-introduced to the gym) needs is a slow build up. You'll eventually be able to stay in there and kill it, but you need to work up to it! So that's why I'm going to lay out this fantastic workout program created by Phrakture.  The official name of the workout is the "GreySkull LP" and is described as the "Best Powerbuilding Routine for Beginners". If I refer to its name from here on out I'll just call it GSLP. This program works in a week 1/week 2 format, and are 3 days per week, so here they are: *** In week 1: Monday * Overhead Press: 2x5, 1x5+ (AMRAP) * Chinups: 2x5, 1x5+ * Squat: 2x5, 1x5+ Wednesday * Bench Press: 2x5, 1x5+ * Barbell Row: 2x5, 1x5+ * Deadlift: 1x5+ Friday * Overhead Press: 2x5, 1x5+ * Chinups: 2x5, 1x5+ * Squat: 2x5, 1x5+ *** Now, on to week 2: Monday * Bench Press: 2x5, 1x5+ * Barbell Row: 2x5, 1x5+ * Squat: 2x5, 1x5+ Wednesday * Overhead Press: 2x5, 1x5+ * Chinups: 2x5, 1x5+ * Deadlift: 1x5+ Friday * Bench Press: 2x5, 1x5+ * Barbell Row: 2x5, 1x5+ * Squat: 2x5, 1x5+ *** AMRAP stands for "As Many Reps As Possible", which means you do it on every single one of the last sets. So for example, you do your overhead press 2x5, then 1x5 is the minimum you need to meet for the final set to move the weight up. If you hit 1x10 or more for your final set, double the weight. If you hit 1x30 for your final set, it is WAY too light and you need to triple it. To progress, you need to hit that minimum 1x5 on the last set. If you hit that, increase the weight as follows for the next workout: * Bench Press and Overhead Press: 2.5 pounds * Squats and Deadlifts: 5 pounds You might have to buy some microplates if your gym doesn't have them. I would also encourage you to add some accessory work in there, like dips, curls, lat pulldowns, cable flys, etc. It's really up to you when it comes to the extra work you want to put in. Any extra work you do is most likely going to help you in increasing your lifts in some way. And as per usual, cardio. Get some running, rowing, or biking in! Your body and heart will thank you later. Running will not kill your gains, as long as you do it AFTER you're done lifting. If you haven't run before, I'd recommend the Couch-2-5K program, which if this post is well received, I'll do a write up of. If you guys have any questions feel free to leave a comment. Have a great day, and get after those gains! |
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"body": "\n\nThis pandemic has been hard for everyone, but as vaccine's start rolling out and gyms are opening up, it's time to get yourself back in shape. No excuses!\n\nThis training program that I'm providing you with is fantastic, and best of all IT'S EASY at first. Now, you might be all motivated, amped up, ready to run to the gym and bust out some crazy workouts for 5 days straight. Let me tell you how much of a BAD IDEA that is. You'll be sore, you'll feel weak, and you won't end up building up the discipline to stay in the gym on a consistent schedule. What a beginner (or someone getting re-introduced to the gym) needs is a slow build up. You'll eventually be able to stay in there and kill it, but you need to work up to it! So that's why I'm going to lay out this fantastic workout program created by Phrakture.\n\n\n\nThe official name of the workout is the \"GreySkull LP\" and is described as the \"Best Powerbuilding Routine for Beginners\". If I refer to its name from here on out I'll just call it GSLP. This program works in a week 1/week 2 format, and are 3 days per week, so here they are:\n***\nIn week 1:\nMonday\n* Overhead Press: 2x5, 1x5+ (AMRAP)\n* Chinups: 2x5, 1x5+\n* Squat: 2x5, 1x5+\n\nWednesday\n* Bench Press: 2x5, 1x5+\n* Barbell Row: 2x5, 1x5+\n* Deadlift: 1x5+\n\nFriday\n* Overhead Press: 2x5, 1x5+\n* Chinups: 2x5, 1x5+\n* Squat: 2x5, 1x5+\n***\nNow, on to week 2:\nMonday\n* Bench Press: 2x5, 1x5+\n* Barbell Row: 2x5, 1x5+\n* Squat: 2x5, 1x5+\n\nWednesday\n* Overhead Press: 2x5, 1x5+\n* Chinups: 2x5, 1x5+\n* Deadlift: 1x5+\n\nFriday\n* Bench Press: 2x5, 1x5+\n* Barbell Row: 2x5, 1x5+\n* Squat: 2x5, 1x5+\n***\nAMRAP stands for \"As Many Reps As Possible\", which means you do it on every single one of the last sets. So for example, you do your overhead press 2x5, then 1x5 is the minimum you need to meet for the final set to move the weight up. If you hit 1x10 or more for your final set, double the weight. If you hit 1x30 for your final set, it is WAY too light and you need to triple it.\n\nTo progress, you need to hit that minimum 1x5 on the last set. If you hit that, increase the weight as follows for the next workout:\n* Bench Press and Overhead Press: 2.5 pounds\n* Squats and Deadlifts: 5 pounds\nYou might have to buy some microplates if your gym doesn't have them.\n\nI would also encourage you to add some accessory work in there, like dips, curls, lat pulldowns, cable flys, etc. It's really up to you when it comes to the extra work you want to put in. Any extra work you do is most likely going to help you in increasing your lifts in some way.\n\nAnd as per usual, cardio. Get some running, rowing, or biking in! Your body and heart will thank you later. Running will not kill your gains, as long as you do it AFTER you're done lifting. If you haven't run before, I'd recommend the Couch-2-5K program, which if this post is well received, I'll do a write up of.\n\nIf you guys have any questions feel free to leave a comment. Have a great day, and get after those gains!",
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}sazikcustom json: notify2021/04/19 07:38:21
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}sins1318upvoted (100.00%) @sazik / hello-from-the-black-hills2021/04/19 07:26:48
sins1318upvoted (100.00%) @sazik / hello-from-the-black-hills
2021/04/19 07:26:48
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}sajeebkabirupvoted (100.00%) @sazik / becoming-the-best-for-our-future2021/04/19 07:24:00
sajeebkabirupvoted (100.00%) @sazik / becoming-the-best-for-our-future
2021/04/19 07:24:00
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}sazikcustom json: notify2021/04/19 07:23:30
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}sazikpublished a new post: becoming-the-best-for-our-future2021/04/19 07:23:06
sazikpublished a new post: becoming-the-best-for-our-future
2021/04/19 07:23:06
| parent author | |
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| author | sazik |
| permlink | becoming-the-best-for-our-future |
| title | Becoming the Best for Our Future |
| body | I was recently reading "The Best of Us" by Karen Traviss (can be found here https://www.amazon.com/Best-Us-Galaxys-Edge-NOMAD-ebook/dp/B07ZG6TVZ5) and stumbled upon this chapter opener:  I thought it was quite thought-provoking. It makes you wonder if there is a balance to how much we should look back and reflect on, and how much we should be living in the present and planning for the future. Of course, there is the thought that whoever forgets history continues to make the same mistakes, but living in the past isn't productive either. I think this passage sums it up pretty well. If anyone is interested in reading the "Galaxy's Edge" series I would HIGHLY recommend it. They are great sci-fi books, and their authors Jason Anspach and Nick Cole put a lot of hard work into them. |
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}stefano.massarireplied to @sazik / qrsuw82021/04/19 07:16:57
stefano.massarireplied to @sazik / qrsuw8
2021/04/19 07:16:57
| parent author | sazik |
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}stefano.massariupvoted (62.00%) @sazik / hello-from-the-black-hills2021/04/19 07:16:45
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2021/04/19 07:16:45
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}breezeeupvoted (100.00%) @sazik / hello-from-the-black-hills2021/04/19 07:15:51
breezeeupvoted (100.00%) @sazik / hello-from-the-black-hills
2021/04/19 07:15:51
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}sazikpublished a new post: hello-from-the-black-hills2021/04/19 07:15:00
sazikpublished a new post: hello-from-the-black-hills
2021/04/19 07:15:00
| parent author | |
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| author | sazik |
| permlink | hello-from-the-black-hills |
| title | Hello, From The Black Hills |
| body | Hello there! I may not understand a lot of your language, but what I do understand are your photos. I have traveled quite a bit throughout the United States and thought I'd share some of my photos with you all, as I enjoy seeing yours! The photos posted below are from "The Black Hills" in South Dakota. Specifically around an area north of Custer Park.      If you have any questions, I'm more than happy to answer them. In the mean time, keep exploring! |
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2021/04/19 06:59:27
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"timestamp": "2021-04-19T06:59:27",
"op": [
"vote",
{
"voter": "sazik",
"author": "dobartim",
"permlink": "steem-is-a-boomerang-that-always-comes-back-to-us-with-gifts-my-steem-story",
"weight": 10000
}
]
}beemenginesent 0.001 STEEM to @sazik- "🚀 Auto Voting Your New Posts 24/24. Community Curation, Passive Earnings & Support. Checkout http://beemengine.live to subscribe, or get a one month subscription for a reply of 1 STEEM with memo: sub..."2021/04/19 06:58:24
beemenginesent 0.001 STEEM to @sazik- "🚀 Auto Voting Your New Posts 24/24. Community Curation, Passive Earnings & Support. Checkout http://beemengine.live to subscribe, or get a one month subscription for a reply of 1 STEEM with memo: sub..."
2021/04/19 06:58:24
| from | beemengine |
| to | sazik |
| amount | 0.001 STEEM |
| memo | 🚀 Auto Voting Your New Posts 24/24. Community Curation, Passive Earnings & Support. Checkout http://beemengine.live to subscribe, or get a one month subscription for a reply of 1 STEEM with memo: subscribe |
| Transaction Info | Block #53015601/Trx 09b69e521621e251d30096ec335548806d8b590a |
View Raw JSON Data
{
"trx_id": "09b69e521621e251d30096ec335548806d8b590a",
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"timestamp": "2021-04-19T06:58:24",
"op": [
"transfer",
{
"from": "beemengine",
"to": "sazik",
"amount": "0.001 STEEM",
"memo": "🚀 Auto Voting Your New Posts 24/24. Community Curation, Passive Earnings & Support. Checkout http://beemengine.live to subscribe, or get a one month subscription for a reply of 1 STEEM with memo: subscribe"
}
]
}sazikupdated their account properties2021/04/19 06:57:39
sazikupdated their account properties
2021/04/19 06:57:39
| account | sazik |
| json metadata | |
| posting json metadata | {"profile":{"name":"Spearhunter","version":2}} |
| extensions | [] |
| Transaction Info | Block #53015586/Trx 05ecac9a3ed3988534c6f965e1d866e89839e4bb |
View Raw JSON Data
{
"trx_id": "05ecac9a3ed3988534c6f965e1d866e89839e4bb",
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"timestamp": "2021-04-19T06:57:39",
"op": [
"account_update2",
{
"account": "sazik",
"json_metadata": "",
"posting_json_metadata": "{\"profile\":{\"name\":\"Spearhunter\",\"version\":2}}",
"extensions": []
}
]
}2021/04/19 06:57:15
2021/04/19 06:57:15
| delegator | steem |
| delegatee | sazik |
| vesting shares | 28272.141606 VESTS |
| Transaction Info | Block #53015579/Trx 7146512167a0728be70a0c659acde7c903a6cf98 |
View Raw JSON Data
{
"trx_id": "7146512167a0728be70a0c659acde7c903a6cf98",
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"op": [
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{
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"delegatee": "sazik",
"vesting_shares": "28272.141606 VESTS"
}
]
}2021/04/19 06:57:12
2021/04/19 06:57:12
| parent author | techzim |
| parent permlink | beware-of-new-android-spyware-pretending-to-be-a-system-update |
| author | sazik |
| permlink | qrstzc |
| title | |
| body | Is there any further information you have surrounding the spyware itself? I feel like "don't install any APK" is exactly the best recommendation because that's why a lot of people have androids in the first place. Are there any IOCs in the malware other than the ones mentioned? |
| json metadata | {"app":"steemit/0.2"} |
| Transaction Info | Block #53015578/Trx 787d436fe0b6e56cad30c2de65d550f454064dd2 |
View Raw JSON Data
{
"trx_id": "787d436fe0b6e56cad30c2de65d550f454064dd2",
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{
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"author": "sazik",
"permlink": "qrstzc",
"title": "",
"body": "Is there any further information you have surrounding the spyware itself? I feel like \"don't install any APK\" is exactly the best recommendation because that's why a lot of people have androids in the first place. Are there any IOCs in the malware other than the ones mentioned?",
"json_metadata": "{\"app\":\"steemit/0.2\"}"
}
]
}sazikupvoted (100.00%) @techzim / beware-of-new-android-spyware-pretending-to-be-a-system-update2021/04/19 06:55:24
sazikupvoted (100.00%) @techzim / beware-of-new-android-spyware-pretending-to-be-a-system-update
2021/04/19 06:55:24
| voter | sazik |
| author | techzim |
| permlink | beware-of-new-android-spyware-pretending-to-be-a-system-update |
| weight | 10000 (100.00%) |
| Transaction Info | Block #53015542/Trx 2d891c246bc4ace38d3582352dfd2a3bb9d63b50 |
View Raw JSON Data
{
"trx_id": "2d891c246bc4ace38d3582352dfd2a3bb9d63b50",
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"timestamp": "2021-04-19T06:55:24",
"op": [
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{
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"author": "techzim",
"permlink": "beware-of-new-android-spyware-pretending-to-be-a-system-update",
"weight": 10000
}
]
}sazikupvoted (100.00%) @techzim / beware-of-new-android-spyware-pretending-to-be-a-system-update2021/04/19 06:55:15
sazikupvoted (100.00%) @techzim / beware-of-new-android-spyware-pretending-to-be-a-system-update
2021/04/19 06:55:15
| voter | sazik |
| author | techzim |
| permlink | beware-of-new-android-spyware-pretending-to-be-a-system-update |
| weight | 10000 (100.00%) |
| Transaction Info | Block #53015539/Trx 4463a4e47bfdbe4d22da2b105fe5ae726724feab |
View Raw JSON Data
{
"trx_id": "4463a4e47bfdbe4d22da2b105fe5ae726724feab",
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{
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]
}sazikcustom json: community2021/04/19 06:25:21
sazikcustom json: community
2021/04/19 06:25:21
| required auths | [] |
| required posting auths | ["sazik"] |
| id | community |
| json | ["subscribe",{"community":"hive-184209"}] |
| Transaction Info | Block #53014948/Trx 6a6c9de4ea0a73eb50061b9edfea81add3f073af |
View Raw JSON Data
{
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]
}sazikcustom json: community2021/04/19 06:25:18
sazikcustom json: community
2021/04/19 06:25:18
| required auths | [] |
| required posting auths | ["sazik"] |
| id | community |
| json | ["subscribe",{"community":"hive-182156"}] |
| Transaction Info | Block #53014947/Trx 478331fa827925957e1ec729da49025693efe12e |
View Raw JSON Data
{
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{
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"id": "community",
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]
}sazikcustom json: community2021/04/19 06:25:15
sazikcustom json: community
2021/04/19 06:25:15
| required auths | [] |
| required posting auths | ["sazik"] |
| id | community |
| json | ["subscribe",{"community":"hive-198952"}] |
| Transaction Info | Block #53014946/Trx 1cdc737756658d9aa1c862ea57cea70247301007 |
View Raw JSON Data
{
"trx_id": "1cdc737756658d9aa1c862ea57cea70247301007",
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"timestamp": "2021-04-19T06:25:15",
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{
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"sazik"
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"id": "community",
"json": "[\"subscribe\",{\"community\":\"hive-198952\"}]"
}
]
}sazikcustom json: community2021/04/19 06:25:12
sazikcustom json: community
2021/04/19 06:25:12
| required auths | [] |
| required posting auths | ["sazik"] |
| id | community |
| json | ["subscribe",{"community":"hive-119305"}] |
| Transaction Info | Block #53014945/Trx b3bba158ee0a5208568ee31929dd0efd55c43171 |
View Raw JSON Data
{
"trx_id": "b3bba158ee0a5208568ee31929dd0efd55c43171",
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"custom_json",
{
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"id": "community",
"json": "[\"subscribe\",{\"community\":\"hive-119305\"}]"
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}sazikcustom json: community2021/04/19 06:24:57
sazikcustom json: community
2021/04/19 06:24:57
| required auths | [] |
| required posting auths | ["sazik"] |
| id | community |
| json | ["subscribe",{"community":"hive-108451"}] |
| Transaction Info | Block #53014940/Trx 6b9e11a93318441f89d01826b1c361ad94ff1b12 |
View Raw JSON Data
{
"trx_id": "6b9e11a93318441f89d01826b1c361ad94ff1b12",
"block": 53014940,
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"timestamp": "2021-04-19T06:24:57",
"op": [
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{
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"id": "community",
"json": "[\"subscribe\",{\"community\":\"hive-108451\"}]"
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]
}executive-boardsent 0.001 STEEM to @sazik- "❗ Hello sazik, welcome to the STEEM ecosystem. The Executive Board is publishing insider infos at https://discord.gg/KyBbmhh on how you will be earning the most coins. It's easy, just follow the instr..."2021/04/19 06:21:30
executive-boardsent 0.001 STEEM to @sazik- "❗ Hello sazik, welcome to the STEEM ecosystem. The Executive Board is publishing insider infos at https://discord.gg/KyBbmhh on how you will be earning the most coins. It's easy, just follow the instr..."
2021/04/19 06:21:30
| from | executive-board |
| to | sazik |
| amount | 0.001 STEEM |
| memo | ❗ Hello sazik, welcome to the STEEM ecosystem. The Executive Board is publishing insider infos at https://discord.gg/KyBbmhh on how you will be earning the most coins. It's easy, just follow the instructions. THE 1000X BOOSTER KEY is already waiting for you over there too. 😉 Warm regards, The Executive Board. |
| Transaction Info | Block #53014872/Trx 338da420466234afa9d2cef6a38472dc6b606143 |
View Raw JSON Data
{
"trx_id": "338da420466234afa9d2cef6a38472dc6b606143",
"block": 53014872,
"trx_in_block": 2,
"op_in_trx": 0,
"virtual_op": 0,
"timestamp": "2021-04-19T06:21:30",
"op": [
"transfer",
{
"from": "executive-board",
"to": "sazik",
"amount": "0.001 STEEM",
"memo": "❗ Hello sazik, welcome to the STEEM ecosystem. The Executive Board is publishing insider infos at https://discord.gg/KyBbmhh on how you will be earning the most coins. It's easy, just follow the instructions. THE 1000X BOOSTER KEY is already waiting for you over there too. 😉 Warm regards, The Executive Board."
}
]
}2021/04/19 06:19:21
2021/04/19 06:19:21
| delegator | steem |
| delegatee | sazik |
| vesting shares | 30300.000000 VESTS |
| Transaction Info | Block #53014829/Trx 08f46ba6a81a1e382e04937abc03ffa29926da2a |
View Raw JSON Data
{
"trx_id": "08f46ba6a81a1e382e04937abc03ffa29926da2a",
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"timestamp": "2021-04-19T06:19:21",
"op": [
"delegate_vesting_shares",
{
"delegator": "steem",
"delegatee": "sazik",
"vesting_shares": "30300.000000 VESTS"
}
]
}2021/04/19 06:19:21
2021/04/19 06:19:21
| creator | steem |
| new account name | sazik |
| owner | {"weight_threshold":1,"account_auths":[],"key_auths":[["STM8MQnqwr2X5gFP3BkWY11KSLJK8CEMdQjkLsA62xpU7wTidU2Xp",1]]} |
| active | {"weight_threshold":1,"account_auths":[],"key_auths":[["STM6tdhskaVqXGTGMa19etSD9MR16u6tQfVp63iLWshmBP4nQ8Sk7",1]]} |
| posting | {"weight_threshold":1,"account_auths":[],"key_auths":[["STM6wpeUkAaKL5HspkLikcCQCSc6YFNphkiQQiuuRkL8SLvybCBg5",1]]} |
| memo key | STM6m1bkemTYVkBGSMTjCcaJ7CoxvzWCVGFYdMSS1pNCGzf1q9vAf |
| json metadata | {} |
| extensions | [] |
| Transaction Info | Block #53014829/Trx 08f46ba6a81a1e382e04937abc03ffa29926da2a |
View Raw JSON Data
{
"trx_id": "08f46ba6a81a1e382e04937abc03ffa29926da2a",
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"op_in_trx": 0,
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"timestamp": "2021-04-19T06:19:21",
"op": [
"create_claimed_account",
{
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"owner": {
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"key_auths": [
[
"STM8MQnqwr2X5gFP3BkWY11KSLJK8CEMdQjkLsA62xpU7wTidU2Xp",
1
]
]
},
"active": {
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"STM6tdhskaVqXGTGMa19etSD9MR16u6tQfVp63iLWshmBP4nQ8Sk7",
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},
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1
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"json_metadata": "{}",
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]
}Manabar
Voting Power100.00%
Downvote Power100.00%
Resource Credits100.00%
Reputation Progress65.47%
{
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"rc_account": {
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"max_rc_creation_adjustment": {
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"precision": 6,
"nai": "@@000000037"
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"max_rc": "11127434705"
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}Account Metadata
| POSTING JSON METADATA | |
| profile | {"name":"Spearhunter","version":2,"profile_image":"https://cdn.steemitimages.com/DQmNhdFWLmXTKqxBeBXybdtTFxEyQeShuMqUVjQ3j1p6dBF/image054.jpg","cover_image":"https://cdn.steemitimages.com/DQmUesMMDuxh8GJHbDv6BqfSzoYJx8HK87dF8XcoYKX5v1z/ui04gp75yw121.png"} |
| JSON METADATA | |
| None | |
{
"posting_json_metadata": {
"profile": {
"name": "Spearhunter",
"version": 2,
"profile_image": "https://cdn.steemitimages.com/DQmNhdFWLmXTKqxBeBXybdtTFxEyQeShuMqUVjQ3j1p6dBF/image054.jpg",
"cover_image": "https://cdn.steemitimages.com/DQmUesMMDuxh8GJHbDv6BqfSzoYJx8HK87dF8XcoYKX5v1z/ui04gp75yw121.png"
}
},
"json_metadata": {}
}Auth Keys
Owner
Single Signature
Public Keys
STM8MQnqwr2X5gFP3BkWY11KSLJK8CEMdQjkLsA62xpU7wTidU2Xp1/1
Active
Single Signature
Public Keys
STM6tdhskaVqXGTGMa19etSD9MR16u6tQfVp63iLWshmBP4nQ8Sk71/1
Posting
Single Signature
Public Keys
STM6wpeUkAaKL5HspkLikcCQCSc6YFNphkiQQiuuRkL8SLvybCBg51/1
Memo
STM6m1bkemTYVkBGSMTjCcaJ7CoxvzWCVGFYdMSS1pNCGzf1q9vAf
{
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[
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1
]
]
},
"active": {
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[
"STM6tdhskaVqXGTGMa19etSD9MR16u6tQfVp63iLWshmBP4nQ8Sk7",
1
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},
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"key_auths": [
[
"STM6wpeUkAaKL5HspkLikcCQCSc6YFNphkiQQiuuRkL8SLvybCBg5",
1
]
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},
"memo": "STM6m1bkemTYVkBGSMTjCcaJ7CoxvzWCVGFYdMSS1pNCGzf1q9vAf"
}Witness Votes
0 / 30
No active witness votes.
[]