X means that part of the move should be done explosively. Do 2 rounds.
I would suggest reading through the link below, it has an array of articles which will be extremely useful for you in terms of setting up a food plan for your goals.
This does not mean that you are not working as hard, just that the gym is finally starting to pay off.
If you work them too hard you may be more likely to sustain an injury if they are overly fatigued.
I try for 1 week doing this routine than i try to up it about 10lb and i cant seem to do my sets, on my third set i do about 3-4reps.
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