Personal Daily Workout Journal and Diet Log Online

Treadmill Workout Fatigues Leg Muscles Right Off the Bat!

Posted by Brandon

on August 27, 2008

You can follow my daily updates here on Geek2Freak, and you can follow my overall weekly recaps every Sunday at FitBuff.com.

Also, for my daily updates from before this blog was born, check here: Personal Daily Workout Log (June 4, 2007 - July 17, 2008).

(I recommend perusing October 2007 and the following several weeks, as those were especially turbulent times, including major jaw surgery, being wired shut, and losing nearly 20 pounds in 7 days!)

Today’s Workout Log

Speed Camp

Warm-up

3 minutes of various jump-roping (two feet, alternating, one foot, etc.)
5 minutes of stretching
10 Oblique Side-Bends with Barbell

Workout

5 10-Second Treadmill Sled sprints (44 yards, 39y, 40y, 35y, 29y)
Hourglass Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
5 Fatigued 40-yard sprints (5.6 seconds, 5.5s, 5.4s, 5.3s, 5.7s)
5 5-yard sprints
5 10-yard sprints
4 40-yard runs (sprint 1st 10 yards, coast 2nd 10 yards, sprint last 20 yards)
2 40-yard runs (jog 1st 10 yards, sprint 2nd 10 yards, coast last 20 yards)
5 10-Second Treadmill Sled sprints (40 yards, 38y, 35y, 27y, 43y)

Workout Journal Notes

We weren’t playing around today, right to the Treadmill Sled!

I thought that would have made it easier, but it was actually even harder without any real warm-up.

It felt like my legs were already dead before finishing even the first 10 seconds, but, apparently, that was the point, so I would be working in a fatigued state for the rest of the workout.

The following 5 consecutive 40-yard dashes had me bent over like Quasimodo.

After some more footwork drills and a few more sprints, we ended right where we started: The Treadmill Sled of Dread!

All of a sudden, I was losing my new-found love for the machine, and I felt like I wasn’t even in control of my legs on those last few sprints.

Somehow, I managed to end on a high note of 43 yards, but I nearly collapsed when the final beep sounded.

That last one was strictly adrenaline, knowing that I just had to make it through that and I was done!

Next week is my last session with that camp, and I’ll be shooting for my first sub-5-second 40.

Sad, I know, but I’ve never been much of a runner, and considering I started at an embarrassing 5.7, I’d love to get into the respectable 4’s.

My recovery is getting better each week, as I’m not feeling any tightness or soreness from the high intensity work, so I’ll be ready for leg day tomorrow!

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 17-24, 2008)

Height - 6′3″
Weight - 195.2
Bodyfat - 15.5%
Biceps - 14.4″
Calves - 15.2″
Thighs - 24.75″
Waist - 32.3″
Chest - 43.25″

Current Supplements

BSN CELLMASS (Creatine)
100% Whey Protein - Gold Standard
Life Extension Multivitamins
NOW Foods, Super EPA Double strength - 60 Softgels (Fish Oil Capsules)
Flaxseed Oil 1000mg, 100 softgels
NOW Foods, Glucosamine & Chondroitin plus MSM
Greens+, 9.4 oz powder

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 24, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Bench Press - 155 pounds - Sets: 4/4/4/4 (2-minute rest between sets)

SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)

Neutral-Grip Incline Dumbbell Press - 30-pound Dumbbells - Sets: 9/9/9
Head-Supported Dumbbell Rows - 20-pound Dumbbells - Sets: 9/9/9/9

SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)

Prone Trap Raise - 2.5 pound Dumbbells - Sets: 12/12/12
Side-lying External Rotation - 2.5 pound Dumbbells - Sets: 12/12/12

Side Bridge - Bodyweight - Sets: 45 seconds/45s/45s (1-minute rest between sets)

Cool-down

Dead Hang (elongates spine) - 65 seconds

Workout Journal Notes

I felt excellent today and powered through Bench Presses again.

I used to stick to Incline Bench Presses almost exclusively, because flat-bench would always aggravate my right shoulder, but since starting “Maximum Strength,” I haven’t felt any discomfort at all.

The added flexibility and stability drills seem to be helping a lot, and I’ll be adding another 20 pounds next week.

In fact, I plowed through every exercise, and I’ll be increasing all of them next week.

I even added 15 seconds per set to Side Bridges and still completed all three sets.

Tomorrow is my second-to-last plyometrics/sprinting Speed Camp session, and I”l be sure to wear a few pairs of socks this time to avoid the fiery feet syndrome from last week.

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 17-24, 2008)

Height - 6′3″
Weight - 195.2
Bodyfat - 15.5%
Biceps - 14.4″
Calves - 15.2″
Thighs - 24.75″
Waist - 32.3″
Chest - 43.25″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 24, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Box Squats - 115 pounds - Sets: 4/4/4/4 (2-minute rest between each)
Trap-Bar Speed Deadlifts - 145 pounds - Sets: 2/2/2/2/2/2/2/2 (1-minute rest between each)
Walking Lunges - 30-pound Dumbbells - Sets: 8/8/8 (2-minute rest between each)

SuperSet (Do the two exercises back to back, rest 60 seconds, then repeat)

Hanging Leg Raises - Bodyweight - Sets: 15/8/6
1-Leg Planks - Bodyweight - Sets: 30 seconds/30s/30s

Cool-down

Dead Hang (elongates spine) - 54 seconds

Workout Journal Notes

I’m still somewhat surprised at how great my body feels, since I’ve had a few aches and pains here and there over the last few weeks, but everything seems to be adapting perfectly and getting stronger.

The lengthy “Maximum Strength” warm-up and stretch routine I’ve been doing is probably helping a lot as well.

30 minutes of warm-up is a big commitment and most people probably would rather skip it, but I’ve never seen such a big difference and quick improvement from anything else.

The workout went great today, and I powered through every exercise, ready to up the weight next week.

Each phase is a series of cycles between high/very high intensity and medium/low intensity. This week is a medium, and next week is the VERY HIGH, so I’m already looking forward to that.

I mentioned last week that it feels like my core is getting stronger by the day, and that was even more evident when I banged out 15 Hanging Leg Raises on my first set!

I’d have to go back and check, but I’m pretty sure that at least ties a personal record and likely sets a new one.

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 17-24, 2008)

Height - 6′3″
Weight - 195.2
Bodyfat - 15.5%
Biceps - 14.4″
Calves - 15.2″
Thighs - 24.75″
Waist - 32.3″
Chest - 43.25″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 24, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Speed Camp

Warm-up

10 minutes of dynamic stretching interspersed with 40-yard “there and back” jogs

Workout
Relay 1

10-yard run to cone 1, 10-yard run backward back to starting line
10-yard wheelbarrow with partner, then 10-yard wheelbarrow backward back to starting line, then switch positions and repeat

Inter-relay Work

10 Pushups

Relay 2

10-yard wheelbarrow with partner up and back (both forward), then switch positions and repeat
10-yard run to cone 1, 10-yard run back to starting line

Inter-relay Work

100 Bicycle Kicks

Relay 3

10-yard wheelbarrow with partner up and back, then switch positions and repeat
10-yard forward jumping jacks, then 10-yard backward jumping jacks back to starting line

Inter-relay Work

Reverse Pike Position Hold for 45 seconds

Relay 4

10-yard run forward to cone 1, then run back to starting line
10-yard reverse high-leg kicks from pushup position to cone 1, then crab walk forward back to starting line
10-yard skate to cone 1, then 10-yard backward skate back to starting line

Reaction and Explosion

We all would lay face down on the ground, and as soon as the trainer yelled “Go!,” we had to pop up, locate him, and sprint to him as fast as possible — 6 times.
Fast feet for 60 seconds, while dropping into pushup position and popping back up whenever he said, “Down, up!”

Ending Core Work

Plank - 1 minute
Leg raises from plank position - alternating 10 reps per leg for 1 minute
Staying in pushup position for 60 seconds with 10 slow pushups mixed in whenever he said “down, up”

Workout Journal Notes

It always feels good when it takes that long to type out all the stuff I’ve done for the day, since it’s already over!

Today we did more work than we ever have at the Saturday morning speed camp, but, surprisingly, I felt relatively strong and steady throughout, likely another testament to my increasing endurance.

I felt especially superhuman on the core work, as I was completing most exercises without much effort, while I usually struggle a lot more.

One reason for my increased performance is probably the fact that the “Maximum Strength” program incorporates a lot more direct core work than I had been doing previously — just one more excellent aspect of Maximum Strength!

I also loved the competition aspect of today’s workout.

Paul (the trainer) paired us up at the beginning by height and weight, since we would be doing a few “wheelbarrows” where you have to carry your partner’s legs while they crawl along on only their hands.

The guy closest in size to me was also one of the best athletes, so we won all the relays, except for number 3, which was my fault for dropping the “baton” (aka his legs!).

The reaction time drill was really fun too, and I won all but one of those, even beating out the Terminator!

The terminator is the cross-country guy that usually dominates when we do more endurance-based work, but I finally got a chance to turn the tables, as today was focused more on short bursts.

I hope we incorporate more of this direct competition-type training, because that’s right up my alley!

Tomorrow is my first weigh-in day since overhauling my diet. I set the daily calories on the high side, because I rather adjust them down, then underestimate and not be adequately fueling my muscles in the meantime.

Depending on tomorrow’s results, I’ll adjust my daily calories accordingly, and plan to have a perfect system down in only a week or two more.

Everything feels fantastic, and absolutely zero pain or discomfort after speed camp, so things are only getting better!

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 10-17, 2008)

Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 17, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

SuperSet

One-Arm Dumbbell Presses - 25-pound Dumbbell - Sets: 6/6/6/6
Weighted Chin-ups - 5 pounds (hanging from dip belt) - Sets: 6/6/6/6

SuperSet

Push-ups - Bodyweight - Sets: 10/10/10
One-Arm Dumbbell Rows - 25-pound Dumbbell - Sets: 8/8/8

SuperSet

Standing External Rotations - 2.5-pound Dumbbells - Sets: 12/12/12
Side Bridge - Bodyweight - Sets: 30 seconds/30s/30s

Cool-down

Dead Hang (elongates spine) - 60 seconds

Workout Journal Notes

“Maximum Strength” week 1: Complete!

I have to say again how much I love this program.

Granted, any change of pace is nice and refreshing, but I really trust the routine that Eric Cressey has put together, and I can feel my body improving, especially in the shoulder, where I used to get a slight discomfort on regular bench presses.

This week, I got a great feel for how much weight to use on each exercise, since I was going in blind on many of the new ones.

Next week, the workouts will be even more intense, since I’ll be using heavier weights.

Of course, by the time I perfect all of these moves, it’s on to Phase 2 with a whole new set of exercises!

I’m really excited about tracking my progress and strength gains, and I have no doubt both will be impressive by the end of the 16 weeks.

Tomorrow it’s back to morning speed camp. It feels like it’s been a while, since the schedule got a little messed up, and I went on a Wednesday last time, so I haven’t been in over a week.

Now everything is working out perfectly though, since morning speed camp will be on Saturday’s, and the plyometic/sprinting speed camp will be on Wednesday’s.

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 10-17, 2008)

Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 17, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Front Squats - 95 pounds - Sets: 6/6/6/6 (2-minute rest between each)
Knee-Height Deadlifts from Rack - 135 pounds - Sets: 6/6/6/6 (2-minute rest between each)
Dumbbell Bulgarian Split Squats - 25-pound Dumbbells - Sets: 6/6/6 (90-second rest between each)

SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)

Glue-Ham Raises (Heavily Assisted) - Bodyweight - Sets: 9/6/5
Hanging Leg Raises - Bodyweight - Sets: 14/8/6

Cool-down

Dead Hang (elongates spine) - 48 seconds

Workout Journal Notes

Thankfully, my feet recovered quickly from all of yesterday’s pounding, and I didn’t even have any blisters, which I thought might have made squats a little uncomfortable today.

In fact, my legs felt great, considering it had only been about 14 hours since last night’s HIIT/speed camp work.

I’m still finding my form and limit on some of the new exercises, so Front Squats and Knee-Height Deadlifts were pretty easy, and I’ll be increasing both by 20 pounds next week.

One surprise was how much I improved on Glute-Ham Raises on only my second attempt of ever doing them.

I knew I would improve quickly, since, at first, just the movement itself was very awkward.

It’s not the most relaxing thing in the world to hurl your face toward the ground, while hoping your hamstrings can bring you back up.

I’m still at the point where I need a big push-off from the ground, and I’d like a more controlled descent, but I’m already feeling much more comfortable with the move and expect to keep improving rapidly.

25-pound dumbbells were just about right for Split Squats, because I was definitely feeling the burn on that third set, so I’ll only be increasing those by 10 pounds (5 pounds for each dumbbell).

Tomorrow will mark my first completed week of “Maximum Strength,” and I’ll only have 15 more to go!

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 10-17, 2008)

Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 17, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Speed Camp

Warm-up

3 minutes of various jump-roping (two feet, alternating, one foot, etc.)
5 minutes of stretching
10 Oblique Side-Bends with Barbell

Workout

3 40-yard sprints (5.5 seconds, 5.4s, 5.2s)
Hourglass Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
Hopscotch Fast-Feet Drills (15 seconds, 30s, 45s, 60s)
3 Fatigued 40-yard sprints (5.5 seconds, 5.4s, 5.3s)
Box Step-Up Fast-Feet Drills (60s, 90s)
5 10-Second Treadmill Sled sprints (44 yards, 46y, 48y, 42y, 32y)
1 10-Second Treadmill Sled sprint (46 yards)

Workout Journal Notes

Let me say first that my feet are absolutely on fire right now!

We did a lot of agility work where my feet were pounding the ground and changing directions quickly, and I had on some thin ankle socks, so my balls (of my feet!) definitely took a beating.

The workout itself was fun, even if I may not admit it as I’m gasping for breath in the middle of it.

Today was kind of a mid-program test to see how much progress I’ve made in the last few weeks.

We started right off the bat with 3 40-yard sprints. If you remember, my preliminary results were downright deplorable at over 5.7 seconds.

Granted, I knew nothing about form, had no endurance, and was on a sore calf, but still, today’s 5.2 marks a respectable half-second improvement in only 3 weeks.

I’d love to get to 4.9 or below, so I could at least be in the same stratosphere as real sprinters, and he thinks we can get there in these last couple of weeks.

Another great thing I noticed was that my fatigued sprints were almost identical to my first ones, which I think is a great testament to the more endurance-based speed camp I go to on Saturday’s.

My legs are adapting nicely to the added demands, and the results are showing in the real-world.

We ended with my favorite piece of equipment from last week: the Treadmill Sled.

This time, instead of 4-second sprints, I did 5 10-second sprints, and those 10 seconds seemed A LOT longer!

I made it 44 yards on my first attempt, so I set my sights on the 50-yard mark.

I inched closer with each sprint, and made it all the way to 48 yards on the third set, but then my legs were absolutely hosed.

I dropped 6 yards on the next one, and barely gutted out 30 on the 5th set.

That was the end, but I told him to just give me 2 minutes to recover, so I could try one more time for 50 yards.

I gave it everything I had and came up just short at 46, but that was after serious fatigue was setting in, so I have no doubt I’ll hit 50 next time!

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 10-17, 2008)

Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 17, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Warm-up

30 minutes of dynamic stretching and soft-tissue work

Workout

Bench Press - 135 pounds - Sets: 4/4/4/4/4 (2-minute rest between sets)

SuperSet (Do the two exercises back to back, rest 2 minutes, then repeat)

Neutral-Grip Incline Dumbbell Press - 25-pound Dumbbells - Sets: 10/10/10
Head-Supported Dumbbell Rows - 15-pound Dumbbells - Sets: 10/10/10/10

SuperSet (Do the two exercises back to back, rest 90 seconds, then repeat)

Prone Trap Raise - 2.5 pound Dumbbells - Sets: 12/12/12
Side-lying External Rotation - 2.5 pound Dumbbells - Sets: 12/12/12

Side Bridge - Bodyweight - Sets: 30 seconds/30s/30s (1-minute rest between sets)

Cool-down

Dead Hang (elongates spine) - 65 seconds

Workout Journal Notes

Today was the first official upper-body workout of the Maximum Strength program, and I’m loving every minute of it!

I’m really concentrating on keeping my elbows in on Bench Presses, as it’s easier on the shoulders, and they tend to flare out when I try to add more weight than I should.

Remember, I’m all about perfect form from now on!

Even with keeping my elbows in, 135 was relatively easy for all 5 sets, so I’ll be adding another 20 to that next week.

As for the Prone Trap Raises and Side-lying External Rotations, I never thought I’d feel such a burn from puny 2.5-pound dumbbells!

Hopefully that will increase quickly, and even getting up to 5-pound dumbbells would be doubling my strength!

Tomorrow is the first day of the plyometrics/sprinting speed camp since changing to the new Wednesday schedule, so I’m looking forward to that.

I hope I get to do the Treadmill Sled thing again!

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 10-17, 2008)

Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 17, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Box Squats - 95 pounds - Sets: 4/4/4/4/4 (2-minute rest between each)

Trap-Bar Speed Deadlifts - 135 pounds - Sets: 2/2/2/2/2/2/2/2 (1-minute rest between each)

Walking Lunges - 25 pound Dumbbells - Sets: 8/8/8/8 (2-minute rest between each)

SuperSet (Do the two exercises back to back, rest 60 seconds, then repeat)
Hanging Leg Raises - Bodyweight - Sets: 12/8/6
1-Leg Planks - Bodyweight - Sets: 30 seconds/30s/30s

Workout Journal Notes

Today was my first official “Maximum Strength” workout after last week’s warm-up/prep phase.

It felt great to finally put some weight on the bar, even if it wasn’t a lot!

Box squats felt really easy with 95, but I figured it wasn’t a bad idea to finish them out, since I’m still very new to the exercise.

I’ll be increasing that by 20 pounds to 115 next week.

I’m also still getting used to the 8 sets of 2 reps protocol for speed deadlifts. The point is to use about half of your one-rep max to get a feel for the movement, before really piling on the weight.

I like doing deadlifts so much now that I almost don’t want to stop at only 2 reps, but I’m sticking to the program as closely as possible.

Tomorrow is the first official upper body day, and I may head to the park in a couple of hours to shoot around.

Today’s Diet Log

For up-to-the-minute coverage of my world-famous digestive system, check out my very cool and overly-detailed Diet Log.

Current Stats and Measurements (August 10-17, 2008)

Height - 6′3″
Weight - 197.4
Bodyfat - 15%
Biceps - 14.5″
Calves - 15.25″
Thighs - 24.25″
Waist - 33.25″
Chest - 42.3″

Current Supplements

Current Workout Routine

Eric Cressey’s Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program

Weekly Progress Pics

Before (Mid to Late 2005)

Current (August 17, 2008)

If you enjoyed this post, leave a comment or subscribe to the feed to follow my ongoing journey from Geek to Freak!

Today’s Workout Log

Workout Journal Notes

Today’s Diet Log

Current Stats and Measurements (August 17-24, 2008)

Current Supplements

Current Workout Routine

Weekly Progress Pics

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