Here is a good example, if you lift two hundred and twenty pounds, the first warm up should be ninety pounds for fifteen repetitions. Then gradually increase to one hundred and forty for eight repetitions, one hundred and seventy pounds for four repetitions and then two hundred pounds for one repetition. This cycle of warm ups should prepare your muscles for the workout that you will give them on the bench press. You will be working the muscles till exhaustion so warming them up is very important first.
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good.

I was wandering what this had to do with politics;
I just realised it will be good for Gej when he returns back to creek very soon.