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  1. #241
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    Dunno if i should get my hopes up cos every year the Raptors disappoint me, Tuesday 7/5

    1) Run - 30 mins
    2) Moto Rows - 20 x 8+ x 6
    3) LM Press - 25 x 5+ x 6
    4) DB Stepups - 20 x 8+ x 6

    Notes: Fun fact, if you step up with the box in front of you, that's more hams focused cos your hams are pulling or "curling" you forward. If you step from the side, that's more glutes focused cos your leg forms a straight line from foot to hip, and a bit more sport specific if that's your deal - i.e. the hams focused one would mean you're overstriding on the sporting feld for good night power and balance and later injury
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  2. #242
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    I am Groot, Wednesday 8/5

    1) Run - 30 mins
    2) DB Rows - 20 x 8+ x 3
    3) DB Floor - 20 x 3+ x 3
    4) DB Lunges - 20 x song x 3

    Notes: Think i need a hobby lul, everyday i wake up glum, go for a run which seems to be my only high for the day, go home, do some chores, then by midday i'm scouring netflix or kissasian for something to watch, usually gravitating towards dramas or shows where the protagonist gets a second chance at life, do-over where they get to go back in the past and change things up.... god i need help lul ^___^
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  3. #243
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    Detective Pikachu was actually pretty lit, Friday 10/5

    1) Run - 30 mins
    2) Pushups - 20 x 5+ x 6
    3) Ring Rows - 20 x 8+ x 6
    4) Fronts - 100 x 10+ x 6 w/ shoes

    Notes: For healthy hips and a badonkadonk, try to match thrusts with squats - i.e. squats train glutes vertically via hip flexion, whilst thrusts horizontally via hip extension, so you're hitting glutes from both ends of major hip function
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  4. #244
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    Lul can the Rockets choke any harder, Caturday =^___^= 11/5

    1) Run - 30 mins
    2) DB Press - 20 x 3+ x 6
    3) Ring Chins - 10 x 6+ x 6
    4) TB Deads - 120 x 12+ x 6 w/ shoes

    Notes: For conditioning, 130-140 BPM works best for cardiac output, whilst 150-160 for lactate threshold, generally speaking*
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  5. #245
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    ESPN is so groce, Wednesday 15/5

    1) Run - 30 mins
    2) Sled Press - 100 x 50m x 6
    3) Sled Row - 100 x 50m x 6
    4) DB Lunges - 20 x 100m x 6

    Notes: Proper hip patterning, glutes fire first to align hips, then hams for legs, and opposite QL to counterbalance things up top. So applied to say running, glutes drive power, which then travels down hams and into feet to propel you forward, whilst also going up opposite low back and hand to stabilise and also propel you forward via arm swing. Misfiring would be hams go first, like when you're overstriding and using your feet to "pull" you forward, or low back cos you're twisting and "clawing" yourself forward with hands.... put differently, with glutes power starts at the centre of the body and "explodes" out to the hands and feet, whilst with the others power "implodes" in to the centre of the body cos you're starting outside in, which not only robs you of power, but misaligns and leads to injury
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  6. #246
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    Not gonna lie, Bucks-Raptors pretty y33t!, Thursday 16/5

    1) Run - 30 mins
    2) Sled Delts - 80 x 50m x 6
    3) Sled Lats - 80 x 50m x 6
    4) Bar Humps - 100 x 20 x 6

    Notes: Muscle "slack" is basically your ability to go from 0-100, relaxed to tense, in an instant. This is what gives elite athletes their "pop", "snap" and explosiveness, and sorta can't be trained with weights alone cos holding a weight starts you from tense to tenser. So instead, you have to pick exercises where there's a noticeable unload before sudden reload and fire - e.g. deads, Oly, running, sprinting, depth jumps, rack squats etc (metaphor is rope pulling a car, faster you can taut the rope, which is that "snap", faster you can start applying force which is analogous to muscles and tendons on an object, and weights training the force but not taut)
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  7. #247
    (っ◕‿◕)っ rallyum's Avatar
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    My shoulder's all types of fawked up, Monday 20/5

    1) Run - 30 mins
    2) DB Bench - 22 x 3 x 8
    3) BB Seal - 45 x 10 x 8
    4) Step-ups - 22 x 10 x 8

    Notes: Went and got dry needling done and twas interesting to say the least... basically works on the idea that you've stepped on an imaginary porcupine, muscles tense so the quills don't pierce any further, then relaxes so you can pull them out so if you leave it in, forced relaxation in a targeted spot... oh kay!?

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  8. #248
    (っ◕‿◕)っ rallyum's Avatar
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    Do you guys remember pre-smartphone when you'd read the back of the shampoo bottle when taking a dump, Tuesday 21/5

    1) Run - 30 mins
    2) DB Press - 22 x 3 x 8
    3) Ring Chins - Fatness x 10 x 8
    4) Fronts - 105 x 10 x 8

    Notes: What is dis Sodium laureth? Anyways, strength > happy feet drills when it comes to agility, i.e. sprinting in a straight line before stepping off your left to dart right requires epic amounts of 1) eccentric strength to decelerate motion, 2) isometric strength to stabilise, before 3) concentric strength to explode out, so your training should reflect that, esp with dedicated eccentrics since it's the start to everything and never really gets hit - i.e. you're actually at least, 1.3x stronger in eccentric than concentric, so unless you're doing heavy or slow negatives, that part of muscle is getting ignored
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  9. #249
    (っ◕‿◕)っ rallyum's Avatar
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    Last post of the decade hehe ^___^V





    Goals: Drink more water, more sleep, take over the world, stop with the self sabotage, outrun a lion and dunk a basketball
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  10. #250
    (っ◕‿◕)っ rallyum's Avatar
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    Update: Got hustled by Redd and banned by my friends for finding fruit and holes (๑◕︵◕๑)


    Have missed sport so much, Saturday 27/6

    1) Snatch - 70 x 2, 55 x 6 EMOM
    2) Reptar - 40 x 3+3+1+2 x 4
    3) DB Press - 16 x 8 x 3

    *Reptar = SG Shrug+RDL+HS+OHS

    Notes: First activity in a while, spent all of iso learning tiktok dances and purrfecting my sourdough, so goals for end of Halloween are: look good nekid, hilly 5k in less than 18, snatch 1.5x and not find infinite amusement in the destruction of my friends islands ୧༼◕ ᴥ ◕༽୨ (。•̀ᴗ-)✧
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  11. #251
    Registered User nwskier's Avatar
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    oh hey what's going on here?
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  12. #252
    (っ◕‿◕)っ rallyum's Avatar
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    Originally Posted by nwskier View Post
    oh hey what's going on here?
    OMG how you been you old ****?!!

    Sad to see COVID hasn't taken you out yet but glad to see you still alive and kicking, how's things mate?
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  13. #253
    Registered User nwskier's Avatar
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    Originally Posted by rallyum View Post
    OMG how you been you old ****?!!

    Sad to see COVID hasn't taken you out yet but glad to see you still alive and kicking, how's things mate?
    once a punk, always a punk eh? Ha! was actually briefly in SYD before it all shut down. Not sure I still have your contact info- though guessing it's changed? had close to no free time, was with clients for 3 days straight before heading to MEL, GC, Bris, and Perth.

    been living in Lake tahoe the past couple years. new job, newly single (after 2..5 yr relationship). getting over some injuries as usual (this time ribs from a rough mountain bike fall). hoping I can get back to lifting in a couple weeks. how's the fam? you good?
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  14. #254
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    Hey man I don’t think you suck at keeping journals. Pretty good On consistently posting. I’m in!
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  15. #255
    (っ◕‿◕)っ rallyum's Avatar
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    Originally Posted by nwskier View Post
    once a punk, always a punk eh? Ha! was actually briefly in SYD before it all shut down. Not sure I still have your contact info- though guessing it's changed? had close to no free time, was with clients for 3 days straight before heading to MEL, GC, Bris, and Perth.

    been living in Lake tahoe the past couple years. new job, newly single (after 2..5 yr relationship). getting over some injuries as usual (this time ribs from a rough mountain bike fall). hoping I can get back to lifting in a couple weeks. how's the fam? you good?
    Bro, who's the evil bitch that hurt you i'll mountain bike fall her off a cliff ୧༼◕ ᴥ ◕༽୨

    Nah yeah things are good, going a bit stir crazy and have spent over 3k in running shoes and accessories, but other than that friends and fam are safe and healthy so can't complain. But dude, bout to murder the next non socially distanced mouth breather who tells me nice mask when i'm simply running with a neck gaiter on cos i'm cold....

    So what are you doing in Lake Tahoe, and what are you doing nowadays? Was actually watching golf from there the other day lul

    And yeah, geniunely happy to hear you're doing well even though you hate me and didn't wanna say hi the last time you were here, i forgive you - dude, can you believe since we last met we're now in a global pandemic, Trump's prez, and we've got murder hornets buzzing about?


    Originally Posted by 84p2v5vrcxy View Post
    Hey man I don’t think you suck at keeping journals. Pretty good On consistently posting. I’m in!
    Haha thanks bruh, but i post like once a decade so.... still, hope you enjoy your time here, and apologies if i take ten years to reply, my OCD means i will reply ʕ ◔ᴥ◔ ʔ
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  16. #256
    Registered User nwskier's Avatar
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    Originally Posted by rallyum View Post
    Bro, who's the evil bitch that hurt you i'll mountain bike fall her off a cliff ୧༼◕ ᴥ ◕༽୨

    Nah yeah things are good, going a bit stir crazy and have spent over 3k in running shoes and accessories, but other than that friends and fam are safe and healthy so can't complain. But dude, bout to murder the next non socially distanced mouth breather who tells me nice mask when i'm simply running with a neck gaiter on cos i'm cold....

    So what are you doing in Lake Tahoe, and what are you doing nowadays? Was actually watching golf from there the other day lul

    And yeah, geniunely happy to hear you're doing well even though you hate me and didn't wanna say hi the last time you were here, i forgive you - dude, can you believe since we last met we're now in a global pandemic, Trump's prez, and we've got murder hornets buzzing about?




    Haha thanks bruh, but i post like once a decade so.... still, hope you enjoy your time here, and apologies if i take ten years to reply, my OCD means i will reply ʕ ◔ᴥ◔ ʔ
    m8 - I know that place you were watching the golf from, haha! doing same same stuff I've done for last decade or more, lol

    the world has gone mad! was pretty bummed actually I didn't get a chance to see my Rally child in Sydney. two of my clients that live together actually hosted me for the weekend so didn't have time to get away. we had 2 days of Full on appointments from breakie to dinner on that M/T, and then straight up had to fly to Melb. I had zero free time in sydney which was kind of sad.
    Last edited by nwskier; 07-18-2020 at 10:48 AM.
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  17. #257
    (っ◕‿◕)っ rallyum's Avatar
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    Originally Posted by nwskier View Post
    m8 - I know that place you were watching the golf from, haha! doing same same stuff I've done for last decade or more, lol

    the world has gone mad! was pretty bummed actually I didn't get a chance to see my Rally child in Sydney. two of my clients that live together actually hosted me for the weekend so didn't have time to get away. we had 2 days of Full on appointments from breakie to dinner on that M/T, and then straight up had to fly to Melb. I had zero free time in sydney which was kind of sad.


    **** you Tim, **** you for not inviting me
    Last edited by rallyum; 07-19-2020 at 03:08 PM.
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    Random word salad post

    Need to do more bear crawls, esp reverse, for my back rehab. Simple exp is it's a moving plank that develops rotational stability

    More complex is the functional back line, which is basically a piece of fascia that connects the back of your shoulder to your opposite ankle, which creates an "X" to give your core extra support

    It typically gets trained, for lack of better, via contralateral movements like walking, running, throwing, swinging etc, where one foot steps ahead, opposite shoulder gets left behind, to create a "stretch" and elastic band rebound energy when you choose to contract

    Where bear crawls differ is that your hands are planted and not feet, so it hits that line from a different end, and if you use a high hip position, gravity lightly decomps your spine, hands take the weight, to leave your hips free to contralaterally move to click clack things back into place if you're a pirate like me

    This is known as DNS in developmental kinesiology, which basically posits that as human babies we first have to learn to crawl, before we're able to stand, walk, run etc, but as adults we only really practice the stand (squat), so crawling is a good way to get back to basics, reset if you will, from the ground up

    And this post is just for me btw, YMMV, with me being a pirate is cos i plunder puss HAR HAR HAR, and cos i stand like i've got a peg leg - am always leaning on my good knee, which over time has given me LPT where one hip sits higher than the other, which then puts a slight curve in my spine, and puts uneven pressure on my discs and SI joint cos things are no longer centred. This is important, cos i've thrown my back out four times the past year doing random things like sneezing and shaking my toaster for stealing my waffle, and luckily each time it's always felt better after a few days, but really gotta stop pushing my luck and get that cross sectional stability going

    The end- (。◕‿‿◕。)
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  19. #259
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    I’ve been doing bear crawls, crab crawls, lying ytw, lying Superman raises and crabs crawls with toe touches and these have really strengthened my lower back. Weighted stuff gets it stronger but all the bw stuff makes it more stable imo.

    Da rulk has got some interesting movements as well. He is worth a look on insta
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  20. #260
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    Originally Posted by 84p2v5vrcxy View Post
    I’ve been doing bear crawls, crab crawls, lying ytw, lying Superman raises and crabs crawls with toe touches and these have really strengthened my lower back. Weighted stuff gets it stronger but all the bw stuff makes it more stable imo.

    Da rulk has got some interesting movements as well. He is worth a look on insta
    Yeah started doing more animal crawls, every day i'll just pick a youtube vid and follow along before my workouts, and it's been working a treat - think it's given me better proprioception or body awareness, the movements are so weird it always lets me feel when something's off, so i can apply the right fix then and there instead of letting things linger and become catastrophic later on.... that being said, look like the biggest freak in the gym doing it lul (。´•ㅅ•。)


    Sup bro, how you been? Remember you from Fit's old journal, what type of chef are you and where's life taken you nowadays?
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  21. #261
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    Saturday Caturday (=^ ◡ ^=) 8/8

    Low Pulls
    60x10 conv
    100x10 sumo
    120x3x3

    Snatch
    40x3+1+2 RDL+HS+OHS
    50x3+1+2
    60x3+1+2
    70x1
    80x1
    90x1x3
    70x2+1x3 RDL+HS

    Chins / PDs / Rope Curls
    BW/35/18 x pump x 3

    Notes: Lul, don't think i'm gonna get my 1.5x bw snatch by end of Halloween unless i drop some weight or get significantly stronger
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  22. #262
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    Sunday Funday (´• ω •`)ノ 9/8

    Single Bridges
    Bridges + High stepups x warm

    Fronts
    40x3+1+2+1 RDL+HC+FS+J
    50x3+1+2+1
    60x3+1+2+1
    80x3+1+2+1
    90x3+1+2+1
    100x3+1+2+1
    120x1+1 C+FS
    140x1+2x3
    100x8+1x3 FS+C to rerack after

    Handstand / DBP / Side Delts
    BW/25/6 x pump x 3

    Notes: Raining today, so just gonna spend the rest of the day watchng kdramz, then phat seafood boil later with some freshly baked bread hehe (=^ ◡ ^=)
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  23. #263
    Registered User nwskier's Avatar
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    Originally Posted by rallyum View Post


    **** you Tim, **** you for not inviting me
    aw boo, i need more time with my aussie bff

    next year i'll be solo and setting my own schedule. so i'll be blocking some quality Rally time
    (and i'll be back in shape by then haha)
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  24. #264
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    Originally Posted by nwskier View Post
    aw boo, i need more time with my aussie bff

    next year i'll be solo and setting my own schedule. so i'll be blocking some quality Rally time
    (and i'll be back in shape by then haha)
    That's if you're not dead by corona or civil war by den.... ribs feeling better champ?

    You a Blackhawks fan Tim? My Penguins are aht (。´•ㅅ•。)
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  25. #265
    Registered User nwskier's Avatar
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    Originally Posted by rallyum View Post
    That's if you're not dead by corona or civil war by den.... ribs feeling better champ?

    You a Blackhawks fan Tim? My Penguins are aht (。´•ㅅ•。)
    yup! you correctly called that. Blackhawks fan.

    Ribs. aye, well I broke #10 and #11. I'm about 7 weeks in and ribs show healing progress, but realistically have another 4-5 weeks before i can start lifting again??
    went in for check up and doc said no push/pull for "a while" to keep letting them heal
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  26. #266
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    Originally Posted by rallyum View Post
    Wed 17/2

    1) LISS - 10 mins
    2) C+FS+P - 95 x 1+2+2 x 3
    3) C+FS - 165 x 1+2 x 3, 145 x 1+5 x 3
    4) LISS - 10 mins

    Misc:
    When a person folds in a squat, it's not because they're PC dominant but their PC is unable to transfer load through their lateral chain into the anterior chain to help, thus is forced to bear the brunt of it - i.e. if the core is the foundation, then the obliques and QL are the support beams and when they're weak, everything folds
    good for you, bruh
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  27. #267
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    Originally Posted by nwskier View Post
    yup! you correctly called that. Blackhawks fan.

    Ribs. aye, well I broke #10 and #11. I'm about 7 weeks in and ribs show healing progress, but realistically have another 4-5 weeks before i can start lifting again??
    went in for check up and doc said no push/pull for "a while" to keep letting them heal
    Nah most rib injuries are 3+ months, cos both the bone and cartilage have to reconnect, but that never fully happens cos of constant movement from your breathing etc, so you're always left with scarring, and more movement = more scarring = higher chances of reinjury, so you really should stop all types of unnecessary movements like breathing Tim

    Yeah, thought you told me you were from the area but couldn't remember cos i was too lost in your eyes. My favourite teams are T-I-M btw, <3

    Originally Posted by MarkJ28 View Post
    good for you, bruh
    Thanks man, damn hurts my feelings how much i've regressed lul
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  28. #268
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    Tuesday boozeday (^• ω •^), 11/8

    Single Bridges
    Bridges + High stepups x warm

    Sumo
    60x10 conv
    100x10
    140x5 conv
    160x3
    180x1 conv
    190x3x3
    130x8x3 RDL

    Rows / Cable / Rope Curls
    BW/40/18 x pump x 3

    Notes: Think i've been watching too many running vids on youtube, legit wanna run a marathon lul
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  29. #269
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    Thursday Worseday (⊃。••́)⊃ 13/8

    Single Bridges
    Bridges + High stepups x warm

    Back Squats
    40x3+1+2+1 RDL+HC+FS+J
    50x3+1+2+1
    60x3+1+2+1
    80x3+1+2+1
    90x3+1+2+1
    100x5
    120x3
    140x1
    160x1x3
    100x1+1+1x5 C+FS+J

    Pushups / DB Bench / Pushdowns
    BW/30/18 x pump x 3

    Notes: Bit late but that's it for the week, it's just gonna be +2.5 for the next 12 weeks now
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    Saturday Fat-erday ʕ´• ᴥ •`ʔ 15/8

    Somehow i'm 88kgs.... also tagged along to my mate's wedding cake tasting, was glorious

    Low Pulls
    60x10 conv
    100x10 sumo
    120x3x3

    Snatch
    42.5x3+1+2 RDL+HS+OHS
    52.5x3+1+2
    62.5x3+1+2
    72.5x1
    82.5x1
    92.5x1x3
    72.5x2+1x3 RDL+HS

    Ring Chins / Pulldowns / BB Curls
    BW/35/20 x pump x 3

    Notes: Program's deliberate minimal, so need to resist the urge to meddle - i.e. run +10kms every other day, so program's designed to be more bilateral, fast and snappy to counter all that single legness
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