thanks
kinda wish i could go back and edit it up some. the wording could be done better and some of the ideas are showing their age. but oh well.
the main idea is to get nutrition in order and train with the basic movements and get plenty of rest. 
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They get a program that lasts 74 weeks, and this week calls for a protocol of four sets of seven partial quarter arm extensions with an L-bar twist doing a 12-0-9 tempo with 32.9% of their projected monthly three rep max. Daniel John
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