Once per week (currently Friday) I do one full upper body workout hitting each of the main muscle groups in an efficient and fairly short (30-40minutes including warmup) intense workout. By using only high rep ranges (10s mostly, but anything 8-12 can do depending on how good I feel on the day), taking very short breaks (60 seconds mostly. Sometimes 90), and also doing super sets in-between most exercises, everything is designed to maximize hypertrophy and optimize for muscle growthπͺ. Today was a really good day, and I was able to do an increase in weight on my dumbbell exercises since last week! This workout leaves me more pumped than anything, and it's all done really quick! You should absolutely give it a go;)<br/><br/>[![videos/2c2e5b850fe7c2a61af881f3e0b037f7-00001.png](https://s3.us-east-1.amazonaws.com/appics-content/videos/2c2e5b850fe7c2a61af881f3e0b037f7-video-preview.png)](https://appics.com/referenced.html?ref=steemit.com&type=video&id=91812&url=https://s3.us-east-1.amazonaws.com/appics-content/videos/2c2e5b850fe7c2a61af881f3e0b037f7.m3u8&caption=Full%20upper%20body%20workout!%20#getinshaoechallengebpost%20#2%0A%0AOnce%20per%20week%20(currently%20Friday)%20I%20do%20one%20full%20upper%20body%20workout%20hitting%20each%20of%20the%20main%20muscle%20groups%20in%20an%20efficient%20and%20fairly%20short%20(30-40minutes%20including%20warmup)%20intense%20workout.%20By%20using%20only%20high%20rep%20ranges%20(10s%20mostly,%20but%20anything%208-12%20can%20do%20depending%20on%20how%20good%20I%20feel%20on%20the%20day),%20taking%20very%20short%20breaks%20(60%20seconds%20mostly.%20Sometimes%2090),%20and%20also%20doing%20super%20sets%20in-between%20most%20exercises,%20everything%20is%20designed%20to%20maximize%20hypertrophy%20and%20optimize%20for%20muscle%20growth%F0%9F%92%AA.%0A%0AToday%20was%20a%20really%20good%20day,%20and%20I%20was%20able%20to%20do%20an%20increase%20in%20weight%20on%20my%20dumbbell%20exercises%20since%20last%20week!%0A%0AThis%20workout%20leaves%20me%20more%20pumped%20than%20anything,%20and%20it's%20all%20done%20really%20quick!%0A%0AYou%20should%20absolutely%20give%20it%20a%20go;)<br/><br/>[![Powered by APPICS - visit us at appics.com](https://s3.eu-central-1.amazonaws.com/appics-staging/steemit_banner.gif)](https://appics.com/referenced.html?ref=steemit.com&type=video&id=91812&url=https://s3.us-east-1.amazonaws.com/appics-content/videos/2c2e5b850fe7c2a61af881f3e0b037f7.m3u8&caption=Full%20upper%20body%20workout!%20#getinshaoechallengebpost%20#2%0A%0AOnce%20per%20week%20(currently%20Friday)%20I%20do%20one%20full%20upper%20body%20workout%20hitting%20each%20of%20the%20main%20muscle%20groups%20in%20an%20efficient%20and%20fairly%20short%20(30-40minutes%20including%20warmup)%20intense%20workout.%20By%20using%20only%20high%20rep%20ranges%20(10s%20mostly,%20but%20anything%208-12%20can%20do%20depending%20on%20how%20good%20I%20feel%20on%20the%20day),%20taking%20very%20short%20breaks%20(60%20seconds%20mostly.%20Sometimes%2090),%20and%20also%20doing%20super%20sets%20in-between%20most%20exercises,%20everything%20is%20designed%20to%20maximize%20hypertrophy%20and%20optimize%20for%20muscle%20growth%F0%9F%92%AA.%0A%0AToday%20was%20a%20really%20good%20day,%20and%20I%20was%20able%20to%20do%20an%20increase%20in%20weight%20on%20my%20dumbbell%20exercises%20since%20last%20week!%0A%0AThis%20workout%20leaves%20me%20more%20pumped%20than%20anything,%20and%20it's%20all%20done%20really%20quick!%0A%0AYou%20should%20absolutely%20give%20it%20a%20go;)
post_id | 84,172,692 | ||||||
---|---|---|---|---|---|---|---|
author | fredrikaa | ||||||
permlink | appics-v1-appics-im-91812 | ||||||
category | appics | ||||||
json_metadata | {"tags":["apx","getinshapechallenge","norway","actifit","video"],"app":"steemit\/0.1","image":["https:\/\/s3.us-east-1.amazonaws.com\/appics-content\/videos\/2c2e5b850fe7c2a61af881f3e0b037f7-video-preview.png","https:\/\/s3.eu-central-1.amazonaws.com\/appics-staging\/steemit_banner.gif"],"links":["https:\/\/appics.com\/referenced.html?ref=steemit.com&type=video&id=91812&url=https:\/\/s3.us-east-1.amazonaws.com\/appics-content\/videos\/2c2e5b850fe7c2a61af881f3e0b037f7.m3u8&caption=Full%20upper%20body%20workout!%20#getinshaoechallengebpost%20#2%0A%0AOnce%20per%20week%20(currently%20Friday)%20I%20do%20one%20full%20upper%20body%20workout%20hitting%20each%20of%20the%20main%20muscle%20groups%20in%20an%20efficient%20and%20fairly%20short%20(30-40minutes%20including%20warmup)%20intense%20workout.%20By%20using%20only%20high%20rep%20ranges%20(10s%20mostly,%20but%20anything%208-12%20can%20do%20depending%20on%20how%20good%20I%20feel%20on%20the%20day),%20taking%20very%20short%20breaks%20(60%20seconds%20mostly.%20Sometimes%2090),%20and%20also%20doing%20super%20sets%20in-between%20most%20exercises,%20everything%20is%20designed%20to%20maximize%20hypertrophy%20and%20optimize%20for%20muscle%20growth%F0%9F%92%AA.%0A%0AToday%20was%20a%20really%20good%20day,%20and%20I%20was%20able%20to%20do%20an%20increase%20in%20weight%20on%20my%20dumbbell%20exercises%20since%20last%20week!%0A%0AThis%20workout%20leaves%20me%20more%20pumped%20than%20anything,%20and%20it's%20all%20done%20really%20quick!%0A%0AYou%20should%20absolutely%20give%20it%20a%20go;"],"format":"markdown"} | ||||||
created | 2020-02-07 20:19:36 | ||||||
last_update | 2020-02-07 20:32:03 | ||||||
depth | 0 | ||||||
children | 9 | ||||||
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cashout_time | 1969-12-31 23:59:59 | ||||||
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pending_payout_value | 0.000 SBD | ||||||
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body_length | 3,501 | ||||||
author_reputation | 127,187,503,965,069 | ||||||
root_title | "Full upper body workout! #getinshaoechallengebpost #2" | ||||||
beneficiaries |
| ||||||
max_accepted_payout | 1,000,000.000 SBD | ||||||
percent_steem_dollars | 10,000 | ||||||
author_curate_reward | "" |
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alexsandr | 0 | 3,501,279,021 | 5% | ||
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coininstant | 0 | 137,732,709,642 | 99% | ||
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raphaelle | 0 | 1,476,468,878 | 3% | ||
webdeals | 0 | 213,707,657,156 | 18% | ||
sirwinchester | 0 | 68,520,526,394 | 42% | ||
me-we | 0 | 103,214,936 | 100% | ||
robinmmthompson | 0 | 2,095,388,878 | 100% | ||
enjoykarma | 0 | 15,574,998,708 | 23% | ||
tarazkp | 0 | 1,285,282,502,843 | 50% | ||
sn0n | 0 | 10,465,225,307 | 5% | ||
daio | 0 | 8,275,997,409 | 100% | ||
ajinkyajagtap | 0 | 15,662,731,684 | 13% | ||
fredrikaa | 0 | 2,609,125,301,752 | 100% | ||
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janusface | 0 | 512,904,018,960 | 100% | ||
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reseller | 0 | 6,362,162,912 | 3% | ||
appics | 0 | 14,381,632,537 | 5% | ||
toofasteddie | 0 | 114,687,814,406 | 33% | ||
jesus.christ | 0 | 465,508,766 | 5% | ||
jasonbu | 0 | 65,234,520,954 | 100% | ||
onetin84 | 0 | 381,645,970,268 | 100% | ||
toushik | 0 | 92,787,365 | 2% | ||
accelerator | 0 | 48,998,753,471 | 2.7% | ||
boosta | 0 | 233,850,398,988 | 100% | ||
jaaybs | 0 | 744,336,694 | 100% | ||
miti | 0 | 175,591,101,328 | 20% | ||
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hrhmikelength | 0 | 156,174,322 | 100% | ||
felixsander | 0 | 1,318,207,916 | 8% | ||
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robotics101 | 0 | 9,921,033,969 | 100% | ||
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hutchson | 0 | 7,890,937,458 | 24% | ||
lonistellina | 0 | 94,270,179 | 100% | ||
mauialohabella | 0 | 1,081,836,647 | 100% | ||
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charisman | 0 | 539,894,143 | 100% | ||
culgin | 0 | 55,211,235,590 | 20% | ||
chorock | 0 | 395,262,993,869 | 35% | ||
lecumberre | 0 | 27,381,787,550 | 100% | ||
redfishpclef | 0 | 10,270,008 | 10% | ||
nobyeni | 0 | 48,892,410,667 | 100% | ||
cadawg | 0 | 9,316,969,224 | 2.1% | ||
raise-me-up | 0 | 0 | 0.01% | ||
malia.mancianti | 0 | 847,668,500 | 100% | ||
zeleiracordero | 0 | 22,599,252,954 | 100% | ||
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ashtv | 0 | 201,589,382,379 | 50% | ||
michelmake | 0 | 10,473,717,431 | 10% | ||
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bestboom | 0 | 23,068,306,403 | 3% | ||
blerdrage | 0 | 2,504,694,669 | 100% | ||
khayziljoy | 0 | 69,081,271 | 100% | ||
chuuuckie | 0 | 9,760,770,716 | 10% | ||
marina2017 | 0 | 368,812,660 | 38% | ||
bigbot | 0 | 1,179,224,803 | 20% | ||
venzam | 0 | 410,457,660 | 10% | ||
mrshev | 0 | 7,956,142,650 | 10% | ||
raiseup | 0 | 84,548,108,391 | 20% | ||
dlike | 0 | 199,169,816,491 | 2.85% | ||
triptolemus | 0 | 11,794,450,088 | 3% | ||
rayshiuimages | 0 | 1,754,473,802 | 10% | ||
laissez-faire | 0 | 93,612,022 | 100% | ||
smallpusher | 0 | 2,127,461,851,180 | 31% | ||
elsaenroute | 0 | 20,378,671,422 | 100% | ||
wil.metcalfe | 0 | 40,611,167,353 | 100% | ||
geekdancing | 0 | 4,883,274,036 | 100% | ||
bitcoinxcheltv | 0 | 2,508,901,577 | 10% | ||
freepress | 0 | 617,586,065,566 | 35% | ||
swiftcash | 0 | 22,373,715,615 | 5% | ||
swiftbot | 0 | 578,337,066 | 5% | ||
jacuzzi | 0 | 11,157,230,191 | 20% | ||
primeradue | 0 | 2,914,954,864 | 3% | ||
arhitekto | 0 | 1,009,082,521 | 50% | ||
permaculturedude | 0 | 543,711,593 | 1.5% | ||
darkcoin2018 | 0 | 28,491,731 | 3% | ||
instagram-models | 0 | 6,615,575,366 | 1% | ||
cooperfelix | 0 | 13,729,087,517 | 50% | ||
alexvanaken | 0 | 115,546,585,777 | 25% | ||
mosquito76 | 0 | 48,272,246,101 | 20% | ||
fsm-liquid | 0 | 12,984,020,142 | 5% | ||
triplea.bot | 0 | 2,137,408,440 | 5% | ||
firealien | 0 | 11,050,313,889 | 100% | ||
steem.leo | 0 | 86,556,227,899 | 2.85% | ||
leo.voter | 0 | 309,650,217,716 | 2.91% | ||
chrono.leo | 0 | 0 | 1.45% | ||
freddio.sport | 0 | 40,264,582,467 | 15% | ||
babytarazkp | 0 | 3,373,094,801 | 50% | ||
botante | 0 | 2,897,369,979 | 15% | ||
leo.syndication | 0 | 1,368,991,579 | 3% | ||
firealiean | 0 | 11,124,585,518 | 100% | ||
maxuva | 0 | 1,243,417,331 | 2.7% | ||
maxuvb | 0 | 1,724,559,578 | 2.7% | ||
maxuvc | 0 | 1,734,451,458 | 2.7% | ||
maxuvd | 0 | 1,247,965,086 | 2.7% | ||
maxuve | 0 | 9,491,178,737 | 2.16% | ||
trezorblue | 0 | 19,474,320,892 | 50% | ||
littlehope | 0 | 20,912,216,886 | 49% | ||
mattsanthonyit | 0 | 47,272,289,305 | 100% | ||
viktorv | 0 | 21,922,659,394 | 51% | ||
superjohn | 0 | 17,364,197,104 | 20% | ||
yangganga | 0 | 12,850,662,986 | 17% | ||
sqljoker | 0 | 31,914,865 | 2% | ||
therealyme | 0 | 11,484,914,364 | 4.5% | ||
tatiana21 | 0 | 481,874,496 | 13% | ||
onealfa.appics | 0 | 89,872,326 | 0.79% | ||
stevoperon | 0 | 3,876,016,417,074 | 40% | ||
friendlystranger | 0 | 322,289,185,018 | 8% | ||
steem.ens | 0 | 16,791,125,660 | 30% | ||
tonystarkalive | 0 | 28,797,109 | 2% | ||
spx | 0 | 42,457,632,880 | 100% | ||
jboogzofficial | 0 | 680,350,395 | 15% | ||
bilpcoinpower | 0 | 248,521,988 | 10% | ||
ribary | 0 | 3,703,388,513,950 | 50% | ||
razer7 | 0 | 1,075,285,117,964 | 28% | ||
apx | 0 | 96,458,422 | 3% | ||
regane | 0 | 2,623,209,015 | 30% | ||
actifit.appics | 0 | 71,665,809 | 32% | ||
olg.koz | 0 | 66,303,807 | 20% | ||
mentalhub | 0 | 527,292,337 | 100% | ||
mrconquer | 0 | 0 | 1% |
Wow. Absolutely great. I love those workout skills and techniques πͺ Posted using [Partiko Android](https://partiko.app/referral/mattsanthonyit)
post_id | 84,173,017 |
---|---|
author | mattsanthonyit |
permlink | mattsanthonyit-re-fredrikaa-appics-v1-appics-im-91812-20200207t203632785z |
category | appics |
json_metadata | {"app":"partiko","client":"android"} |
created | 2020-02-07 20:36:33 |
last_update | 2020-02-07 20:36:33 |
depth | 1 |
children | 1 |
net_rshares | 106,787,763,597 |
last_payout | 2020-02-14 20:36:33 |
cashout_time | 1969-12-31 23:59:59 |
total_payout_value | 0.010 SBD |
curator_payout_value | 0.009 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 144 |
author_reputation | 224,445,607,823,384 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |
author_curate_reward | "" |
voter | weight | wgt% | rshares | pct | time |
---|---|---|---|---|---|
fredrikaa | 0 | 106,787,763,597 | 4% |
Glad you liked it! You should give the same workout a shot ;)
post_id | 84,189,779 |
---|---|
author | fredrikaa |
permlink | q5dw1s |
category | appics |
json_metadata | {"app":"steemit\/0.1"} |
created | 2020-02-08 12:58:39 |
last_update | 2020-02-08 12:58:39 |
depth | 2 |
children | 0 |
net_rshares | 0 |
last_payout | 2020-02-15 12:58:39 |
cashout_time | 1969-12-31 23:59:59 |
total_payout_value | 0.000 SBD |
curator_payout_value | 0.000 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 61 |
author_reputation | 127,187,503,965,069 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |
To listen to the audio version of this article click on the play image. [![](https://s18.postimg.org/51o0kpijd/play200x46.png)](http://ec2-52-72-169-104.compute-1.amazonaws.com/fredrikaa__appics-v1-appics-im-91812.mp3) Brought to you by [@tts](https://steemit.com/tts/@tts/introduction). If you find it useful please consider upvoting this reply.
post_id | 84,173,133 |
---|---|
author | tts |
permlink | re-appics-v1-appics-im-91812-20200207t204109 |
category | appics |
json_metadata | {} |
created | 2020-02-07 20:41:09 |
last_update | 2020-02-07 20:41:09 |
depth | 1 |
children | 0 |
net_rshares | -26,026,153,309 |
last_payout | 2020-02-14 20:41:09 |
cashout_time | 1969-12-31 23:59:59 |
total_payout_value | 0.000 SBD |
curator_payout_value | 0.000 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 346 |
author_reputation | -4,535,933,372,579 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |
author_curate_reward | "" |
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---|---|---|---|---|---|
steemcleaner | 0 | -21,739,191 | -0.08% | ||
mack-bot | 0 | -26,004,414,118 | -0.25% |
Alas the link to the video gets blocked in the Brave browser...
post_id | 84,174,027 |
---|---|
author | pennsif |
permlink | q5coxu |
category | appics |
json_metadata | {"app":"steemit\/0.1"} |
created | 2020-02-07 21:27:33 |
last_update | 2020-02-07 21:27:33 |
depth | 1 |
children | 2 |
net_rshares | 53,435,654,763 |
last_payout | 2020-02-14 21:27:33 |
cashout_time | 1969-12-31 23:59:59 |
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curator_payout_value | 0.000 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 63 |
author_reputation | 1,130,663,397,949,642 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |
author_curate_reward | "" |
voter | weight | wgt% | rshares | pct | time |
---|---|---|---|---|---|
fredrikaa | 0 | 53,435,654,763 | 2% |
Yeah, there seems to be some issues with videos from Appics being displayed properly on Steemit. I've given some feedback to the Appics team on it.
post_id | 84,189,763 |
---|---|
author | fredrikaa |
permlink | q5dw0n |
category | appics |
json_metadata | {"app":"steemit\/0.1"} |
created | 2020-02-08 12:58:00 |
last_update | 2020-02-08 12:58:00 |
depth | 2 |
children | 1 |
net_rshares | 0 |
last_payout | 2020-02-15 12:58:00 |
cashout_time | 1969-12-31 23:59:59 |
total_payout_value | 0.000 SBD |
curator_payout_value | 0.000 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 147 |
author_reputation | 127,187,503,965,069 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |
Great, hope that is an easy fix for them.
post_id | 84,189,998 |
---|---|
author | pennsif |
permlink | q5dwi7 |
category | appics |
json_metadata | {"app":"steemit\/0.1"} |
created | 2020-02-08 13:08:33 |
last_update | 2020-02-08 13:08:33 |
depth | 3 |
children | 0 |
net_rshares | 0 |
last_payout | 2020-02-15 13:08:33 |
cashout_time | 1969-12-31 23:59:59 |
total_payout_value | 0.000 SBD |
curator_payout_value | 0.000 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 41 |
author_reputation | 1,130,663,397,949,642 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |
Amazing π I hope your having Fun too.
post_id | 84,180,178 | ||||||
---|---|---|---|---|---|---|---|
author | mayliberty | ||||||
permlink | appics-v1-appics-cm-264506 | ||||||
category | appics | ||||||
json_metadata | {"tags":["apx"],"app":"appics"} | ||||||
created | 2020-02-08 03:06:06 | ||||||
last_update | 2020-02-08 03:06:06 | ||||||
depth | 1 | ||||||
children | 1 | ||||||
net_rshares | 133,625,100,070 | ||||||
last_payout | 2020-02-15 03:06:06 | ||||||
cashout_time | 1969-12-31 23:59:59 | ||||||
total_payout_value | 0.010 SBD | ||||||
curator_payout_value | 0.012 SBD | ||||||
pending_payout_value | 0.000 SBD | ||||||
promoted | 0.000 SBD | ||||||
body_length | 37 | ||||||
author_reputation | 1,702,594,049,086 | ||||||
root_title | "Full upper body workout! #getinshaoechallengebpost #2" | ||||||
beneficiaries |
| ||||||
max_accepted_payout | 1,000,000.000 SBD | ||||||
percent_steem_dollars | 10,000 | ||||||
author_curate_reward | "" |
voter | weight | wgt% | rshares | pct | time |
---|---|---|---|---|---|
fredrikaa | 0 | 133,625,100,070 | 5% |
Thanks! That's for sure :D
post_id | 84,189,773 |
---|---|
author | fredrikaa |
permlink | q5dw1a |
category | appics |
json_metadata | {"app":"steemit\/0.1"} |
created | 2020-02-08 12:58:21 |
last_update | 2020-02-08 12:58:21 |
depth | 2 |
children | 0 |
net_rshares | 0 |
last_payout | 2020-02-15 12:58:21 |
cashout_time | 1969-12-31 23:59:59 |
total_payout_value | 0.000 SBD |
curator_payout_value | 0.000 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 26 |
author_reputation | 127,187,503,965,069 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |
Tonic life, friend Fred. God bless you.
post_id | 84,205,867 |
---|---|
author | lecumberre |
permlink | q5extz |
category | appics |
json_metadata | {"app":"steemit\/0.1"} |
created | 2020-02-09 02:09:06 |
last_update | 2020-02-09 02:09:06 |
depth | 1 |
children | 0 |
net_rshares | 0 |
last_payout | 2020-02-16 02:09:06 |
cashout_time | 1969-12-31 23:59:59 |
total_payout_value | 0.000 SBD |
curator_payout_value | 0.000 SBD |
pending_payout_value | 0.000 SBD |
promoted | 0.000 SBD |
body_length | 41 |
author_reputation | 91,668,942,689,529 |
root_title | "Full upper body workout! #getinshaoechallengebpost #2" |
beneficiaries | [] |
max_accepted_payout | 1,000,000.000 SBD |
percent_steem_dollars | 10,000 |