Take off your binder while you sleep. Method 1 of
Conversly, a chap I used to train with could only manage 100Kg.
You may actually notice some muscle soreness the first week.
Anyone going for mass or sports specific training should do compounds.
If you want to do an ice bath at home you can just buy a bag or two of water, fill up a tub, dump it in, and jump in.
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