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My kids say your fat daddy, Ora friend saying I gained about 20 since I saw him.
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You went to a couch potato to a triathlete from Jan to sept?
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From another guy I am impressed.
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You are a true inspiration! You are my hero!
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3 days a week is great. You should train muscles each time if you are doing it right. Forget about biceps day and triceps day. There are plenty of exercises that give you more bang for your buck like pushups, squats, stiff legged dead lifts, db overhead presses. Loook up variations of exercises on the major body parts…
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Overhead Tricep extensions would be a better alternative. Also, it should be noted that the more muscle someone has (male or female)the less overall bodyfat % they will have. This in turn will create a more athletic lok and not worry about spot reduction and firming up as you say.
