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Dont fall in to the trap of changing the routine every couple of weeks like a lot of people do.
Also ran 4-8 km I really didnt notice much difference in terms of recovery.
Do two warm up sets on the first exercise of any body part, the first one very very light, 12-20 reps, the second one about half the weight you are going to use, 8-10 reps.
Check out our tools section for figuring daily calories if you like.
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