Laila Ajani. Increase chest work slowly to prevent injury.
There are even more ways to measure progress, but I think you get the idea.
Chicken, cottage cheese, greek yogurt, peanut butter, almonds, salmon, tuna, milk, whole wheat bread, brown rice, pasta, eggs, and all fruits and vegetables.
Im quite slacking with the ab days personally and should really do more.
The only thing I would say is that you could eliminate the leg curls if you are doing the stiff leg deadlifts or you could alternate them week to week.
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