Alright, so I am long time reader and a first time poster. Let me get this out of the way first. I am 31 years old. 6' 3" tall, 230 lbs. ~18% BF. I have been lifting for many years. Since I was about 19 years old. For many years I lifted with 'casually'. I lifted 3 - 4 days per week, but...
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