Used the tribot nmz bot for like 6-10 hours a day ~ 5/6 days a week over the course of 2 months without a ban.
As far as how long it takes, couldn't tell you hours, but when I started at 75 att 70 str I was getting like 70k xp/hr, and it went up to like 95k/hr (iirc, it's been a year) towards the end
I maxed last summerAre you maxed yet?

