http://www.tophealthresource.com/alpha-m onster-advanced/

Alpha Monster Advanced Keep a detailed, daily journal of what you do. Write down everything you eat or drink and every exercise that you do. You should even keep track of what the weather was like. This will help you notice trends associated with highs or lows in your fitness plan. If you were unable to exercise for a day or two, then write down the reason why.In order to apply basic body building techniques, one thing you do is lift heavier weights for fewer reps. You can get started by concentrating on a single muscle group like the chest, abdominals or gluteals. Perform a warm-up set, which is lifting easier weights at first. It should be possible for you to complete 15-20 reps with the warm-up weights. The second set should be done with a weight with which you can complete only 6-8 repetitions. When you are on your last reps you should add five pounds.

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