To cold shower or not. It is up to personal preference. Getting strong and muscular is the result of progression in the compound exercises in the gym (over a long period of time).
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Swedish Deadlift Routine. First session = 200 kg 6 set 2 reps.
The same as Russian Squat Routine except you calculate your 1RM as 10 kg higher!
Also, mirin ending?
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