Welcome to my little slice of the Interwebz. This exists because I loathe Facebook but still want to share some things with family, friends and, occasionally, total strangers. There's not much here except for a few little projects that I sometimes like to share with others, and a list of my collections because I can never remember what I have/still need. Enjoy.
Hometown: Dayton, TX (1976-1996)
USAF: Lackland AFB, USA (1996) | Keesler AFB, USA (1996) | Incirlik AB, Turkey (1996-1998)
| Ramstein AB, Germany (1998-2001)
Jobs: Pegasus Communications, Marlborough, MA (2001-2005) | Digitas, Boston, MA (2005-2006) | Rackspace, San Antonio, TX (2006-Present)
Body Project - 60+ Pounds Lost In 6 MonthsIn January of 2013, a bunch of us at Rackspace joined in on a weight-loss competition. $250 buy-in, 6 months, the person with the highest percentage of weight lost wins. The pot? Roughly $9,000. I won by dropping 31.7% of my total weight; going from 214 pounds to 146 pounds. How did I drop 68 pounds in 6 months? I'll tell you.
For about the first two months, the weight loss was almost completely from a diet change alone. I tried to be active (taking walks, opting for stairs instead of escalators) but I didn't really exercise at all. Once I hit 179, the weight loss stopped for 3 weeks. At that point I knew that I had to start working out. I've been playing around with my workout routine trying to find what works best for me to keep burning fat and not lose too much muscle while maintaining a calorie deficit. I believe I've found a great regime which I'll talk more about later.
NutritionThrough the years I have tried about every fad diet out there and what I have learned is that calories in vs calories out is what works for me. I eat roughly 1800 calories a day and pick foods that taste good and keep me full. I'm never starving, or even hungry for that matter, and I rarely get cravings. Throughout the day I limit my carbs and bad fats and pile on the protein. Out of my 1800 calories, I try to keep my macronutrient intake to: <40g fat, <180g carbs, & >180g protein. You can read more about macronutient ratios here.
My Typical Day of Eats:
Oatmeal - 390 calories, 11g fat, 61g carbs, 13g protein
(1 packet Central Market Maple Spice, 1 packet Central Market Original, 2 tbsp Central Market Ground Flaxseed and 1 packet of Sweet'N Low)
Coffee - 45 calories, 0g fat, 3g carbs, 6g protein
(Coffee with 1/2 a cup of Mootopia Fat Free and 2 Sweet'N Lows)
Chicken Breast - 240 calories, 2g fat, 0g carbs, 52g protein
Yogurt - 343 calories, 15g fat, 30g carbs, 25g protein
(I bake my chicken breasts in bulk for the week. I marinade them over night and then bake them for roughly 25 mins on each side at 375 degrees. The yogurt is usually Fage Total 0% (no flavoring). I then add about 1/4 cup of sliced almonds and 1 tbsp of honey.)
Jerky - 100 calories, 1g fat, 4g carbs, 18g protein
Wasabi & Soy Almonds (14 Nuts) - 43 calories, 3.8g fat, 1.5g carb, 1.5g protein
Dinner - Pre-Workout
OatmegaBar - 190 calories, 6g fat, 23g carbs, 14g protein
Dinner - Post-Workout
Protein Shake - 375 calories, 3.5g fat, 24g carbs, 55g protein
(My protein shakes consist of 7 ice cubes, 2 scoops of chocolate EAS Whey, 2 cups of Mootopia Fat Free and 2 scoops of PB2.)
This all comes out to 1726 calories, 42.3g fat, 146.5g carbs and 184.5g protein. I also drink LOTS of water throughout the day. To keep the cravings at bay, I always keep a pack of Extra Dessert Delights gum nearby. The list above is an example. I also drink the packaged EAS drinks for snacks sometimes instead of the jerky/nuts. On nights that I don't workout, I usually have another chicken breast or tunafish to keep my nighttime carbs down.
Do I have cheat days? Not really. I do still go to restaurants but I typically order something healthy and drink loads of unsweet iced tea with Sweet'N Low. My meals usually consist of chicken or salmon for the entree and then steamed vegetables for the side. Occasionally, I'll have a sweet potato, mashed potatoes or something of the sort but I'll usually only eat half of what is on the plate to limit myself. If you are going to cheat, I say keep it small. I've had pizza, chinese food, indian food and other foods that you wouldn't call "healthy" but when I do I don't gorge myself and try to keep it smart. In this sense, I really don't feel like it's cheating because I can make it fall inside my daily calorie goals. They say you should "refeed" when you feel it is needed and I do every few weeks. Those are usually the days that I go grab chinese and stack up on steamed rice and egg rolls but I don't go too crazy.
As you can see from my diet, I have almost zero fruits and vegetables. I make the majority of this up in vitamins and supplements. Here is a list of what I take daily (some are already mentioned above):
- Central Market Ground Flaxseed (fiber, omega-3/6 fatty acids and lignans)
- EAS Whey Protein
- Dymatize BCAA (Branch Chain Amino Acids)
- Orange Triad Multi-Vitamin, Joint, Digestion & Immune Formula
- Citrucel Fiber Caplets
WorkoutI workout in my apartment's fitness center three days a week. For me, Tuesday, Thursday and Sunday work best. I still try and squeeze in some cardio or be really active on the days that I don't workout. The workouts below are designed to "build mass" but since you're keeping yourself at a calorie deficit, you won't see much in terms of muscle gain but hopefully you won't see much muscle loss either -- which is our goal here, along with burning calories and speeding up our metabolism.
For these workouts, we'll be mostly doing 3 types of rep/set combos to really fatigue our muscles. Combo #1: 5 sets broken down to 12, 10, 8, 6, 12-15 reps. We'll be adding and removing weight to try and hit those numbers on each set, resting 45s between sets. Combo #2: 5 sets of 12. Pick a weight that you can do only about 12 times your first set. We'll use the same weight for all 5 sets and will naturally do fewer reps with each set. Rest 45s between sets. Combo #3: 5 sets to failure. These are usually exercises that you'll only be able to do so many reps and they use your body weight. If you find that you're doing 20+ then find a way to weigh yourself down. Rest 45s between sets. Finally, we'll finish two of the three workouts with Death Crawls. They're a high intensity interval training exercise. We'll do 4 sets of 5 for those, resting 2 mins between sets.
Sunday: Back and Biceps
Chin-Ups - 5 sets to failure
Seated Cable Rows - 12, 10, 8, 6, 12-15
Wide-Grip Pulldown - 5 sets of 12
Dumbbell Curls - 12, 10, 8, 6, 12-15
Incline Dumbbell Curls - 5 sets of 12
Reverse Curls - 5 sets of 12
Wrist Curls - 5 sets of 12
HIIT - Death Crawls - 4 sets of 5
I usually take a 50 minute brisk walk.
Tuesday: Legs and Abs
Dumbbell Squats - 12, 10, 8, 6, 12-15
Romanian Dead Lifts - 12, 10, 8, 6, 12-15
Dumbbell Calf Raises - 5 sets of 12
Calf Leg Press - 5 sets of 12
Hanging Leg Raises - 5 sets to failure
In-Outs - 2 sets of 25
Wide-Leg Situps - 2 sets of 26
Pulse Ups - 2 sets of 25
HIIT - Death Crawls - 4 sets of 5
My softball day. When there's no game, I do sprints or go swimming.
Thursday: Chest, Triceps and Shoulders
Bench Press - 12, 10, 8, 6, 12-15
Flat Bench Dumbbell Flyes - 5 sets of 12
Incline Dumbbell Press - 5 sets of 12
Standing Military Press - 12, 10, 8, 6, 12-15
Dumbbell Lateral Raises - 5 sets of 12
Machine Shoulder Press - 5 sets of 12
Lying Tricep Extensions - 12, 10, 8, 6, 12-15
Cable Pressdowns - 5 sets of 12
Close Grip Pushups - 3 sets to failure
Incline Walk - 15m on treadmill with a steep incline
Hill sprints or swimming for me.
Enjoy your day off.
If you don't have access to a gym, nearly all of these exercises can be performed using dumbbells and a pull-up bar. I don't have a barbell so any exercises that you see above that have been demoed with one, I use dumbbells instead. For cardio days, I recommend picking up a cardio DVD, running stairs or doing interval sprints starting with 30 seconds sprinting, 90 seconds walking. I have a large hill near my apartment that I like to use -- sprint up, briskly walk down, repeat until I'm ready to puke.
My Personal Results
Final NoteDropping that much weight over a relatively short period of time took a lot of work and dedication but the plan above works, and I am incredibly happy with the results. A 28" waist pant is currently loose on me and I'm seeing my abs for only the 2nd time in my life -- the first time being in 9th grade, 22 years ago. If anyone has any questions about any of this stuff, just let me know. You can contact me by hitting me up on one of the many social sites listed on the top left there.
A wealth of information. Also a great place to buy supplements for a low price.
Lots of good info.
Calculator - Body Fat / BMI
Tends to be 1% on the plus side for Body Fat (for me anyway).
Calculator - John's BMR
Breaks it all down pretty well.
My favorite site for tracking my progress and finding caloric values of food.
Some good recipes and info.
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Nearly 3 years after the original Body Project ended, I'd put almost all of the weight back on. I had started dating seriously again and managed to slowly pack the pounds back on. I'm not blaming anyone but myself but eating with someone else (usually out) doesn't help. So, I am doing this again with the hopes of making it more sustainable. I apparently have a very unhealthy relationship with food that I need to overcome. My plan this time is to take a 3 phase approach. Phase 1, drop the fat. Phase 2, makes some Chris Pratt muscles. Phase 3, maintain.
I feel like my biggest problem with food is portion control. I've read numerous books on "not eating too much", "only eat until you're full", blah, blah, blah but I can't consistently do it. At least I haven't found a method that works for me. It's like when I enter a restaurant or have to make a food decision, I'm Dr. Jekyll and Mr. Hyde. It's all a blur and when it's over I don't even know who just ordered and ate all of that food. I know how to make healthy choices and when I'm in the right mind set, I can make the correct decision but as soon as I stumble even the slightest, here comes Mr. Hyde and I feel like a big fat failure.
I have a friend who can order food, take one bite and then just sit there and chat, taking another bite every 2 or so minutes. By the time I've scarfed down my plate, he might be 1/4 of the way done with his meal. He gets a doggy bag and that's it. How the hell? It blows my freakin' mind. But, I'm going to try it. Bite, savor, chew, swallow, pause, resume. Instead of bite, chew, bite, chew, swallow, repeat until you hate yourself. I've lost the weight before but was only able to successfully do it the one time and there was $9,000 on the line. I'm going to do it this time and Chris and Ryan are going to help me. See my new iPhone walllpaper. ----->
Here's my plan:
Phase 1 - NutritionSame rules as in the original Body Project (calories in vs calories out -- stay < 1800 calories a day -- protein > carbs/fat) but my typical day is going to look something like this for phase 1.
PBJ Oatmeal - 347 calories, 14g fat, 26.4g, 18g protein
(1 packet Better Oats Organic Bare, 1 tbsp Welch's Natural Strawberry Spread, 1 tbsp Jif Natural Peanut Butter, 1 tbsp Ground Flaxseed, 1/4 scoop Quest Protein Multi-Purpose Mix)
Clif Builder's Protein Bar - 280 calories, 10g fat, 25g carbs, 20g protein
Yogurt Mix - 425 calories, 1.5g fat, 23g carbs, 24g protein
(Fage 0% Yogurt, 1/4 scoop Kashi Go Lean Cinnamon Crisp, 1/4 cup blueberries, 1/4 scoop Quest Protein Multi-Purpose Mix)
Protein Shake - 425 calories, 6.2g fat, 26.5g carbs, 60g protein
(1.5 cup Fat Free Mootopia, 1 scoop AMP Wheybolic Protein Chocolate, Syntha-6 Protein Shake Peanut Butter Cookie)
Something small like a cup of chili, chicken & rice... Try to keep it around 400 calories and mostly protein with as few carbs as possible.
When I eat out, I'm going to make the right choices (chicken, salmon, veggies) and I'm going to use my new consumption method mentioned above. (Bite, savor, chew, swallow, pause, resume until satiated)
For supplements, I'm now doing Opti-men multi-vitamins three times a day as well as Ginkgo Biloba and Biotin in the morning (to keep up my brain and my hair).
Phase 1 - WorkoutMy workout is now done after work everyday. Five days a week I'm utilizing the Cross Fit gym at work and then running on Saturday at a local park. The exercises are very similar to what I did before only this time I'm doing more body weight exercises and no dumbbells.
Alternating: Monday & Friday / Wednesday: Chest, Triceps, Shoulders
Push-Ups - 1 warmup set to 16
Bench Press - 4 sets, reps of 12, 10, 8, 12-15
Incline Push-Ups - 4 sets to failure
Skull Crushers - 4 sets, reps of 12, 10, 8, 12-15
Close-Grip Push-Ups - 4 sets to failure
Shoulder Press - 4 sets, reps of 12, 10, 8, 12-15
Lateral Raises - 4 sets, reps of 12, 10, 8, 12-15
Alternating: Wednesday / Monday & Friday: Back, Biceps, Abs
Pull-Ups - 4 sets to failure
Bent-Over Rows - 4 sets, reps of 12, 10, 8, 12-15
Chin-Ups - 4 sets to failure
Dumbbell Curls - 4 sets, reps of 12, 10, 8, 12-15
Leg Raises - 4 sets to failure
Ab Roller - 4 sets to failure
Sit-Ups - 1 set to failure
Squats - 4 sets, reps of 12, 10, 8, 12-15
Romanian Dead Lifts - 4 sets, reps of 12, 10, 8, 12-15
Lunges - 3 sets of 20
Hip Thrusts - 4 sets, reps of 12, 10, 8, 12-15
Calf-Raises - 3 sets of 25
HIIT: Death Crawls - 4 sets of 5
Thursday & Saturday: Run
Just as last time nearly all exercises can be done with just dumbbells and a pull-up bar. On days where I can't be at the Cross Fit gym, I just do the workouts at my house using a half rack, barbell and bench.
Phase 1 - ResultsI'm going to do something this time that I did not do last time. I'm going to record my results in real-time. I'll update my measurements and photos here every month. It'll be embarrassing but I suspect next to no one will visit the site so no big deal. Phase 1 will take 20 weeks. At two pounds a week, that's how long it will take me to get down to 160 lbs (12% body fat) which is where I want to be when I get started on Phase 2.
24.4% Body Fat
Neck: 17.5" | Chest: 42"
Waist: 40" | Hips: 38"
22.3% Body Fat
Neck: 17" | Chest: 40.5"
Waist: 39" | Hips: 37"
xx.x% Body Fat
Neck: 17" | Chest: 40"
Waist: 37.75" | Hips: 36.25"
Phase 2 and Phase 3Details coming in late August. Check out the original Body Project if you haven't already.
Follow me on Lose It!
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I've been playing guitar off and on since I was in elementary school. You'd think that by now I'd be pretty good but I'm not ... at all. I own five guitars which can be found hanging on the walls in my house. Unfortunately, I rarely find the time to play them. I have tried (many times over the years) getting back into learning and have read every "Getting Started"/Basic guitar literature out there so I'm dumping a lot of that info here for those looking to get started themselves. Hopefully you'll put this info to use better than I have.
Buying a guitar: If you're looking for a cheap guitar to purchase but something that still sounds good and that you will want to keep around, have a look at these:
Electric: Epiphone Les Paul Special I - $99.00
Acoustic: Fender FA 100 - $119.99
Amp: Fender Champion 20 Guitar Combo Amp - $99.99
Pick: Dunlop Tortex - $3.49 for a 12 pack (my personal favorite)
Instructions: I highly recommend Gibson's Learn & Master Guitar Boxed Sets. I haven't completed them yet myself but have found what I have learned from them to be incredibly useful.
Learning some songs: Here are a few charts that I have thrown together for songs I'm currently learning or have learned. I've found that most charts on the web and youtube lessons only give you the chords needed to play the songs. In the charts I've created, I have also included the strumming patterns used as they can be incredibly useful for newbs like myself. Also below, you'll find links to youtube videos of the songs as well as lessons that I have found to be helpful. Enjoy!
The Beatles - Eleanor Rigby (chart) (song) (lessons 1)
Bright Eyes - Lua (chart) (song) (lessons 1)
Cure, The - Love Song (chart) (song) (lessons 1)
Johnny Cash - Hurt (chart) (song) (lessons 1)
Outkast - Hey Ya (chart) (song) (lessons 1)
Radiohead - High and Dry (chart) (song) (lessons 1)
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I bought a 2015 Jeep Wrangler in November of 2015 and have been making upgrades to it ever since. Listed below are the items that I have purchased so far. Also check out my photo gallery on the right.
2015 Jeep Wrangler
Tank Green - Sport S Package 23S
ARB Front Bumper w/ Bull Bar
ARB IPF 900XS Light Kit
JW Speaker Evo J Headlamps
Warn M8000 Winch
Hyline Offroad Standard Rear Bumper
Firestik 3' Black Antenna
Quadratec 2" Receiver Hitch
Delta Lug-Nut-Lite LED Third Brake Light Kit
Teraflex - HED Adjustable Spare Tire Mounting Kit
ACE Rock Sliders
AntennaMastsRus 15" Black Custom Short Antenna Mast
Bosch Icon Wiper Blades 16"
Kikbax Mirrors and pegs (when doorless)
Rugged Ridge Black Door Handel Recess Guard
Rugged Ridge Sherpa Roof Rack Kit
Rugged Ridge Lowering Light Bar Kit
Auxbeam 2x7" CREE LED Flood Beam 2pc
Auxbeam 2x7" CREE LED Spot Beam 2pc
ROLA Vortex Roof Cargo Basket w/ Extension
Keeper Roof Top Cargo Bag
---Other Storage Accessories----
Pro Series Hitch Cargo Carrier
|--ROLA Cargo Bag
|--Tooluxe Cargo Net
Quadratec 4 Bike Rack
Apollointech Left Side A-Pillar 4-Switch Pod|
Bestop Window Storage Duffle
Diver Down Neoprene Seat Covers - Black
Rugged Ridge Black Eclipse Sun Shade
Rugged Ridge Dash Phone Kit
Quadratec Ultimate All Weather Floor Liners
Tuffy Tailgate Security Enclosure
Radio 430 AM/FM/CD/DVD/MP3/HDD
Alpine 9-Speakers with All Weather Subwoofer
Cobra 75 WX ST CB Radio w/ External Speaker & Grab Bar Mount
|Under the Hood||
3.6-Liter V6 24-Valve VVT Engine|
AEV ProCal Module
Apollointech Panel and Source Control System
K&N Series 63 AirCharger Cold Air Intake
Dana 44 Heavy Duty Rear Axle|
Dana 30 Solid Front Axle
4.56 Front / Rear Axle Ratios
Trac-Lok Differential Rear Axle
Rubicon Express 2.5" Lift w/ Bilstein 5100s
Rubicon Express Sway Disconnect
|Wheel & Tire||
Mickey Thompson Classic III Wheel in Black - 17x9 Size & 4.5" Backspacing |
BF Goodrich ALL-TERRAIN T/A KO2 - 35x12.5R17LT
ARB EZ Deflator
Viair 88P Compressor
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I like being creative anyway that I can and sometimes that means making awesome videos. There are a handful of small ones on my youtube channel but this one I'm most proud of. Last year for work, we were asked to create a video for our UK counterparts introducing everyone on our team. No one wanted to do it but once we decided to make it a Rick-Roll, hilarity ensued. Definitely my best work so far.
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Here are some of the web sites that I have created or had a big hand in maintaining.
I often had the need to post up single web pages for projects/contests or upload files for people to download. A lot of the times it was for people who I wasn't looking to share my personal domains with so this led me to registering glorkfoo.com. It's just my generic site for posting whatever.
I use my Rackspace volunteer hours to work on the website for San Antonio Pets Alive, a non-profit working to make San Antonio a "No-Kill" city.
My old World of Warcraft guild website. I rarely play WoW nowadays but I keep the website maintained for them.
Warwick Anomaly is a tabletop RPG that I've been working on for quite some time. It's on-hold at the moment because I just haven't had the time that I need to invest into it.
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|Nintendo Entertainment System 1. Baseball Stars 2. Blaster Master 3. Bubble Bobble 4. BurgerTime 5. Contra 6. Donkey Kong Classics 7. Dragon Warrior 8. DuckTales 9. Excitebike 10. Final Fantasy 11. Ice Hockey 12. Kid Icarus 13. Legend of Zelda 14. Mega Man 2 15. Mega Man 3 16. Metroid 17. Ninja Gaiden 2 18. Pilotwings 19. Punch Out 20. RBI Baseball 21. River City Ransom 22. RC Pro AM 23. Super Dodge Ball 24. Super Mario Bros 25. Super Mario Bros 2 26. Super Mario Bros 3 27. Super Spy Hunter 28. Tecmo Super Bowl 29. Tetris 30. Wrestlemania||Super Nintendo Entertainment System 1. Alien 3 2. Breath of Fire 3. Chrono Trigger 4. Donkey Kong Country 5. Family Feud 6. Final Fantasy 2 7. Final Fantasy 3 8. Jeopardy 9. Legend of Zelda: Link to the Past 10. Pitfall 11. Super Mario All-Stars 12. Super Mario Kart 13. Super Mario World 14. Super Metroid 15. Tecmo Super Bowl 3||Sega Genesis 1. Altered Beast 2. Clue 3. Cyborg Justice 4. Earthworm Jim 5. Golden Axe 6. Mortal Kombat 2 7. NBA Jam 8. Samurai Shodown 9. Sonic the Hedgehog 1 10. Sonic the Hedgehog 2 11. Super Street Fighter 2|
My wishlist if anyone comes across these cheap.
|Nintendo Entertainment System Batman Bionic Commando Castlevania III: Dracula's Curse Crystalis Double Dragon II: The Revenge Dragon Quest III Kirby's Adventure Mother Rygar Spy Hunter||Super Nintendo Entertainment System Earthbound Mega Man X Secret of Mana Shadowrun StarFox Super Punch-Out TMNT: Turtles in Time||Sega Genesis Gunstar Heroes Castlevania: Bloodlines|
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I got my first electric guitar at the age of 11. That was my only guitar until around 2010 when I started adding more to my collection. Here's what I currently have hanging on my wall.
From left to right:
1. Martin 000CXE Black Acoustic-Electric
2. Epiphone Les Paul Standard Plain Top Electric (Heritage Cherry Burst)
3. Hagstrom Viking Semi-Hollowbody Electric (Tobacco Sunburst
4. Peavey T-15 Electric (Sunburst)
5. Seagull The Original S6 Acoustic
1. Fender ValveKing II 50 2. Ampeg BA-115 3. Roland Micro Cube
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About a year ago, I put together a turntable systems and started collecting vinyls. Here's my system and collection: Turntable - Audio Technica AT-LP60 Speakers - Sony SS-B1000 5-1/4-Inch Bookshelf Speakers Amplifier - Lepai LP-2020A+ Speaker Wire - AmazonBasics 16-Gauge Speaker Wire - 50 Feet Storage - Foremost 327806 Modular Large Divided Storage System, Black x2 (stacked)
|1. Arctic Monkeys - AM 2. Halsey - Badlands 3. Beach Boys, The - Pet Sounds 4. Beatles, The - 1 5. Beatles, The - Abbey Road 6. Beatles, The - Sgt. Peppers Lonely Hearts Club Band 7. Beastie Boys - Solid Gold Hits 8. Black Keys, The - Brothers 9. Creedence Clearwater Revival - Chronicle 10. Depeche Mode - Violator 11. Dr. Dre - The Chronic 12. Fiddler on the Roof - Soundtrack 13. Foals - What Went Down 14. Foo Fighters - Greatest Hits 15. Girl In A Coma - Both Before I'm Gone 16. Guardian of the Galaxy - Soundtrack 17. Jane's Addiction - Nothing Shocking 18. Lana Del Rey - Paradise||19. Lumineers, The - The Lumineers 20. Mumford & Sons - Sigh No More 21. Mumford & Sons - Wilder Mind 22. Nirvana - MTV Unplugged in New York 23. O Brother Where Art Thou? - Soundtrack 24. Paul Simon - Graceland 25. Pearl Jam - Ten 26. Peter, Paul and Mary - In Concert 27. Pixies - Best of, Wave of Mutilation 28. The Pogues - If I Should Fall From Grace With God 29. Radiohead - The Bends 30. The Rocky Horror Picture Show - Soundtrack 31. Smiths, The - Hateful of Hollow 32. Smiths, The - The Queen Is Dead 33. Thao & The Get Down Stay Down - We The Common 34. Tribe Called Quest, A - The Anthology 35. Violent Femmes - Violent Femmes|
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