Time and Distance is really it’s own thing and critical to everything. Not just self-defense, but every last damn thing. One internet warrior years ago said, quite pretentiously, “When one can control space and time, one is unbeatable.” Or words to that effect.
Well, duh.
Distance is not the same as space. Understanding distance is just one dimension of three dimensional space. Understanding space makes most physical skills into a type of geometry study, and usually the geometry of a physical problem is easy.
Aside– Solutions are easy. Injuring a person is easy. Moving, if you are reasonably athletic, is easy. Reading and manipulating the dynamics of two moving bodies is not so easy, but it is almost exactly what all creatures were evolved to do, so it isn’t exactly hard, either. The physical part has never been the hard part of self-defense. Knowing when to act, trusting your judgment, giving yourself permission to do what needs to be done and doing all this from a position of physical and mental disadvantage while surprised– that’s the hard part. And the part most teachers shy away from because (I believe) they don’t know what to say.
The only thing easier than the physical part is the intellectual understanding of the physical part. And that is sometimes a trap. Knowing the words is not the same as knowing the music. Knowing something with your head alone is almost useless when it comes time to apply those skills with your body under stress. But people often believe that knowing is the same as understanding, and that the ability to talk about things or answer questions is in some way correlated with the ability to do those things. It is not. — Aside ends.
There is a lot here, I’ve got pages on it in an unpublished manuscript. But looking strictly at it from a threat assessment point of view:
Distance is time. The farther away a threat is, the more time it will take to reach you.
The critical distance is inside reach. The person can hit you solidly without any weight shift at that range. Unless the threat telegraphs badly, the strike will land before you can react. You will get hit.
Two corollaries: 1) Bad guys become skilled at getting to this distance without putting you on alert. The more aware you are of unnatural distancing and the more you show your preparation, the less likely you are to be targeted. A little boundary setting doesn’t hurt. 2) If the threat attacks with a flurry, the information (each strike is a data point) will come in too fast for you to close your OODA loop and you will freeze. The solution is to bypass the OODA loop through operant conditioning. You spike the attack instead of responding.
Just outside the critical distance, the threat has to shift weight to reach you. This creates an unavoidable telegraph that can give you time if you are quick and ready.
Note– both critical distance and outside critical distance can be altered by weight shift. If the weight is balanced or on the back leg, the lead hand/lead foot have the longest range. However if the weight is on the front foot, the rear leg has a much longer range. There are some people quick enough with kicks to get surprise with them. Also, weight shifts can be disguised by movements or gestures. The pretending to turn away to coil a strike is one obvious example.
The next level of distance requires a step to make contact.
Just be aware that a skilled drop step can hit without telegraphing from roughly six inches beyond single step distance. Drop step is a good tool.
All changes with weapons and barriers of course, but reading distance is a skill you can develop. Actually, if you have any striking sparring experience at all, you should have this down cold. The test is whether you ignore completely strikes that are out of range anyway. If you still block things that were never going to reach you, go back to basics.
So when is a threat a threat? When he can reach you. You have the big drunk guy in full monkey dance screaming threats, you are in no danger. Until he gets to the critical distance line. Then you will have to make a decision. You have the PCP freak sweating, spitting blood and hyperventilating? If you can appear calm and keep from triggering more adrenaline in him, there is a chance he will run out of steam, and your ability to stay calm involves trusting your reading of distance. And if a stranger in a lonely place is trying to get inside your critical range? Yeah.
In other words, any variation of the row is good, and you’ll see plenty of them
right here. We’ll embrace barbell and dumbbell-based actions, and a few band
and TRX primarily based movements. This can be a stepping-stone exercise for those who
can not perform a bodyweight pull-up. You can perform it as either a body-weight train, utilizing a pair of lightweight dumbbells
or maybe a resistance band.
The Smith machine row may be as effective as barbell rows for building the back muscles,
primarily the lats, rhomboids, and traps. However, the barbell row will problem the core’s grip and muscle tissue greater than the
Smith machine row. Pull-ups are some of the spectacular workouts to bust out within the health club.
They build great full-body coordination and strength while
focusing on the lats, again muscles, and biceps.
They are handy as they require just your physique weight and a safe bar to hang from.
Lifters experiencing back compression or pain when doing a T-Bar row could choose the pull-up as an effective bodyweight train various.
Finally, an excellent t-bar row alternative will goal the muscles of the
back equally, which are the latissimus dorsi, rhomboids,
trapezius, and posterior deltoids. Moreover, an excellent t-bar
row various will place minimal loading on the lumbar spine.
The single arm nature of the dumbbell row permits you to goal related musculature because the t-bar row due to the impartial grip
that is used on this exercise. T-bar rows help you
build more thickness and depth in your again muscular tissues.
Bent-over barbell rows are simpler at increasing the width of your again.
Barbell rows load your lats and back muscular tissues with heavy weights while strengthening your
core and hamstrings. Bent-over barbell rows trigger some lifters to
experience decrease again pain. Others lack the core stability or grip energy to get probably the most out of this exercise.
They work the identical muscle groups as a barbell row and help strengthen your core and spinal erectors in a hip hinge position. Gorilla rows even out
the energy in your left and proper aspect by training each arm unilaterally.
Moving on to the chest-supported machine row, this particular
exercise strikes a perfect balance by isolating again muscles with added support for the core and backbone.
Consider it akin to having a devoted coach in your again –
steering these muscles by way of their optimal vary of motion while prioritizing proper kind all through.
They can be modified to better suit beginners, e.g., band-assisted pull-ups.
One of the most popular and necessary strength training machines is
the lat pulldown. With this exercise, you’ll have the ability to work
your back and biceps in comfort and security. So, stop ignoring your rear
deltoids or coaching them simply with reverse dumbbell flys.
Instead, use these thirteen alternatives to beef up your rear deltoids, so your shoulders are developed
from each possible angle.
Like the t-bar row when you don’t have entry to a landmine a corner between walls might
work however remember this will likely scratch your walls.
Emma is a Well Being Science graduate, certified personal coach, and author.
She has over ten years of experience within the health, group improvement, and communications sectors.
She is passionate about making reputable details about health, health, and resistance training accessible to all.
Here’s a helpful video from BuiltLean demonstrating the right type for dumbbell renegade rows.
Unlike the standard row, the place the bar stays off the ground all through
the set, the Pendlay row includes resting the barbell briefly on the floor between every rep.
One of the issues that stimulates progress in a muscle is subjecting it to high levels of tension at lengthy
muscle lengths, a phenomenon known as stretch-mediated hypertrophy.
Say goodbye to muscle imbalances – that is all about stability and stability.
The standing cable rear delt row with rope is a very
effective and functional train for building muscle and
energy in the rear deltoids and center entice.
That stated, you may not have access to the elaborate elements of a
t-bar row, or you could need to find some t-bar row options merely to add variation to your exercises.
Dumbbell One Arm Rows are one of the best workouts for constructing a a lot
bigger and stronger again. Being in a position to use a
single dumbbell and brace the higher physique allows
the lifter to essentially concentrate on rowing heavy whereas sustaining good posture.
When selecting alternatives to the Smith machine row, the actions must
achieve the identical major goal. Any substitution also wants to be a horizontal pulling variation and may primarily train the lats, rhomboids, and traps.
Unilateral dumbbell bent-over rows are a fantastic method to
cross-train your pull-ups as a outcome of they assist establish and handle muscular imbalances.
The Pendlay row, then again, is commonly programmed as
an help train for the deadlift. That’s mainly as a outcome of the train is
so much more durable on the spinal erectors than the classic barbell
row. The Pendlay row is a variation of the barbell row named after veteran weightlifting coach Glenn Pendlay.
Barbell rows aren’t essentially higher than lat pulldowns, nor are
pulldowns higher than rows.
No matter how good your type is, one aspect is normally stronger than the other, which is why
I all the time counsel my clients bet extra on unilateral strikes.
If you only have access to a limited quantity of equipment, resistance band rows are an adequate bent-over
row different. The Meadows row specifically targets the higher
again and decrease lat, which is troublesome to hit with traditional horizontal row variations.
So if your upper back is lacking, you wish to bring
up your decrease lats, or you might have a muscular imbalance, then the
Meadows row is a great bent-over row alternative!
If you are a one who already suffers from lower again pain, this is not a perfect
train for you. Barbells could be thick and infrequently hard to grip via the entire set so take breaks when needed to
adjust grip. To explain additional, do 1 rep in your proper aspect (while the opposite dumbbell
is being held in a flexed position), after
which switch sides and do 1 rep. That’s not true, however it
is true that I’m not a huge fan of them when it comes
to rows. It doesn’t have to be a protracted pause, a
easy second maintain will fatigue your back faster since you’re fighting in opposition to
gravity to keep the dumbbell up.
If you have entry to cables, you can also do a seated cable row since they are very comparable.
Since the single-arm dumbbell row is a compound movement, carry out it near the beginning of a back-focused exercise.
You can also perform this exercise with a kettlebell when you don’t have entry to dumbbells.
Fortunately there are lots of barbell row alternatives you are capable of do to construct
and strengthen your again. We’ve put together our
definitive listing of the top 10 bent-over row options below!
His again was an enormous weak level, which was holding again his performance within the squat.
The Pendlay row is an explosive-type exercise that’s carried out relatively rapidly, while the barbell row is usually carried out utilizing a
slower, extra managed lifting velocity. In reality, if I had to choose on between pull-ups and barbell rows
for making my again grow, I’d go along with pull-ups.
Some lifters discover all of it however impossible to separate their arms from their decrease back.
Unnecessary to say, this makes no matter exercise you might be doing less effective, and could even lead to
harm. But, as effective as this train is, it may not be the easiest way to focus on your rear deltoids.
One of the most common workouts for the rear delt is reverse
flys, which could be done seated, bent over, or mendacity face down on a bench.
Again, this motion is very related to that of the rowing machine in that your entire body is getting concerned.
On the opposite hand, in case you are more skilled with resistance coaching, bodyweight pull-ups might currently be too easy.
To do this seated row different you merely adjust the seat, load
your desired weight, sit down, grab the handles,
and row on your desired number of repetitions.
If you don’t have entry to the gear for a T-bar row or wish to change up your train selection, there are plenty of
equally effective alternatives. The seal row might be the closest exercise
that you can get to being an effective isolation train for the higher again. For this train, you’ll be able to make the most of
the upper again muscles by working towards the
load and gravity while additionally not being ready to
cheat the movement. A single arm row may be done from standing by resting
one arm on a bench/dumbbell rack or by kneeling with one leg on a bench for
assist and rowing from the side of the bench. John Meadows and Matt Koc (Kroc rows) are two individuals recognized for their
own spectacular back development and are huge followers of the dumbbell row.
The lats, rhomboids, trapezius, rear deltoids, and spinal erectors are beneath pressure during this exercise, serving to to construct not solely a stronger again, but stronger deadlifts and again squats.
If you have to use your whole body to twist and rock the burden up then the dumbbell is merely too heavy.
The most popular alternative to Barbell Rows might be the One Arm Row.
The Only Arm Dumbbell Row is great if you have dumbbells however no barbell or if you’d like a rowing movement that enables for extra low again help.
Bent Over Barbell Rows are top-of-the-line workout routines for
building an even bigger and stronger again. Utilizing a
barbell permits you to work heavy and bent rows will challenge your whole back from prime to bottom.
Suspension trainer rows make the most of suspension trainers to target the again muscles and enhance back power and stability.
Ought To you wish to enhance activation of your biceps through the train, opt for an underhand grip with palms dealing with upwards.
This variation not solely works out your back,
but in addition provides further stimulus to your biceps.
Play round with various grips till you discover one
which fits you properly and focuses on the muscle groups you purpose to develop.
For seasoned practitioners of the cable row who want to
up their game even more. There are numerous techniques to accentuate engagement of the back muscle tissue.
As a result, lifters with lower back issues or weak core muscle tissue may find the
T-bar row simpler to carry out than the bent-over barbell row.
The chest-supported t-bar row is a superb different train because it allows you to goal your lats, rear delts, and rhomboids without
excessively exerting your core and spinal stabilizers.
It is nearly the same train as the traditional
t-bar row, except that it makes use of a special machine with a chest pad for assist.
Sure, workout routines like body weight rows (inverted rows) and resistance band rows may
be accomplished with minimal equipment at residence. The
kneeling excessive cable row permits you to work through an analogous range of motion and angle as the Hammer Power excessive row
machine. By doing the exercise in a kneeling position, you
cut out decrease body momentum.
Comparable to the barbell row, the gorilla row targets
the identical muscle groups with the further advantage of intensified core and spine stability work.
What sets this exercise apart, aside from the distinctive position, is the incorporation of alternating dumbbells in each hand.
As one arm executes a row, the opposite engages in a pressing movement against the weight on the floor.
This alternating movement not solely enhances core stability but also promotes
shoulder mobility. The underhand barbell row permits one to raise more weight and
move through higher vary of motion, which is why it is a revered bodybuilding t-bar row different.
They are an ‘easier’ model of the T-Bar row and a
useful substitute to include in your program extra
regularly. Seated cable rows closely mimic the
motion pattern of T-Bar rows, particularly if you use the slender
grip handle attachment and keep your elbows tucked in near
the body.
Research show that the inverted row works most of the back
muscles simply in addition to the barbell row, however with less load on the spine.
If you struggle to maintain a impartial backbone throughout different rowing
actions, the chest-supported T-bar row is a wonderful alternative.
The obliques specifically are working isometrically to withstand rotation, making the single-arm dumbbell row just like the Pallof
Press in the sense that it’s an anti-rotational train. The barbell row, like the barbell squat, deadlift and bench
press, is usually touted as a key compound motion, important for
building muscle. Hence, incorporating the incline dumbbell row into
your health regime could significantly enhance your exercise effectiveness.
Core – that is the collective time period
for the muscular tissues of your midsection, together with your rectus abdominus, obliques, and transverse abdominis.
Acting like a weightlifting belt, these muscle tissue contract to create intra-abdominal strain and help your backbone
from within. Compound workouts contain multiple joints and muscle tissue working collectively.
So, whereas most individuals do bent-over rows for his or her back muscles, there are several other muscle tissue working too.
These alternatives are higher within the sense that you can push harder, to the point of failure in your back
muscular tissues, with out having any threat of losing
posture or technique. There are specialized benches in many gyms
for doing this exercise however you’ll have the ability to easily improvize at house by putting some 45-pound weight
plates or items of timber under the bench to raise
it.
With your arms fully extended, pull the dumbbells towards
your chest, squeezing your shoulder blades collectively.
Control the movement as you decrease the dumbbells again right down to the beginning place.
Inverted rows are a superb bodyweight different to the bent-over row,
concentrating on the back muscular tissues and bettering strength without
the need for equipment. This train is carried out by suspending
your body horizontally beneath a bar or a pair of
straps, gripping them with an overhand grip, and pulling
your chest up in the direction of the bar.
The Helms Row is a bilateral dumbbell rowing train that is performed together with your higher chest supported on the top of a bench.
The bent-over barbell row is a wonderful t bar row different and can be performed using either an overhand or
underhand grip. By incorporating the barbell row into your exercise routine you’ll have
the ability to effectively strengthen and develop the muscles
in your higher back, enhancing your total
posture and upper physique energy. Additionally, the
barbell row prompts the biceps and forearm muscles as secondary movers.
If you only have entry to a single dumbbell or kettlebell, you can even do that
train one arm at a time. Safe your non-working arm
by grasping your hip and row one arm at a time for an entire set
earlier than swapping sides. Examine out this video from
Practical Bodybuilding for a visual information to performing the gorilla row.
With a regular barbell row, the bar is rowed up and barely again in the direction of the decrease a part of your stomach.
The Pendlay row entails pulling the bar straight up towards
your sternum. With the bent-over row, you start with the bar off
the ground, positioned slightly below your knees.
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this treatment by mouth as directed by your physician, usually 2 to four instances every day.
Circulating testosterone as the hormonal foundation of intercourse
differences in athletic performance. Furthermore,
if an individual has skilled gynecomastia, this is an indication that the substance is Dianabol (42).
If you notice other results not listed above, contact your physician or pharmacist.
Effects of oxandrolone on plasma lipoproteins
and the intravenous fats tolerance in man. Valerian (Valeriana officinalis) is an FDA-approved herb, nicknamed nature’s Valium (39).
It can be purchased in local well being stores worldwide
without a prescription. Due to its sedative and GABA-boosting properties,
it can be used to scale back nervousness and melancholy (40).
Thus, it is unlikely that somebody can be tested for steroids within the army,
especially if they’re quiet about their use. Nonetheless,
they’ll take a look at for steroids, particularly in circumstances where they’re known to be rife in a particular unit or if
there’s one more reason to suspect someone of
utilizing them.
Anavar® also incorporates 1-Androstenolone that has a novel
structure which makes it favorable to many people who wish to steadiness
their hormones. This steroid hormone has a double bond on the 1st molecule, which many imagine
make it extra immune to metabolic clearing. This 1-ene structure additionally helps
resist conversion to many hormones that aren’t thought of optimum for
men like estrogen and dihydrotestosterone metabolites.
Nonetheless, it’s important to examine out what dosage they’ve used so
you can decide how the dose might affect your outcomes and (lack of) side effects.
This permits us to achieve perception into how completely different folks experience Anavar.
It’s fun to take a look at before and after pictures of individuals who’ve used Anavar, however this tells us nothing about any features in strength they’ve skilled on the cycle.
This assumes you are not using extreme doses of Anavar and never using it continually over a protracted period.
In these cases, you presumably can anticipate a lot higher stress on the liver, probably
inflicting everlasting damage. Liver assist
supplements might help provide some safety to your liver when using Anavar or other steroids.
Signs could be widespread and serious and might include fatigue, despair, low
libido, loss of muscle, and fat achieve, to call only a few.
However one have to be cautious when doing so because this will contribute to
the hormonal steadiness that Anavar already causes.
The draw back to using Anavar continuously is that we see
testosterone suppression exacerbated and LDL levels of cholesterol remain elevated for
a sustained period of time. Consequently, a person’s natural testosterone manufacturing will take longer to get well when finally coming off Anavar.
References:
Muscle Steroid
The following table offers dosage guidelines based on person experience degree, serving to individuals make informed selections about their Anavar usage. Anavar (Oxandrolone) is an oral anabolic steroid primarily used for rising muscle mass and energy. It’s a gentle steroid, usually utilized by girls because of its low unwanted effects and its ability to advertise lean muscle growth and fats loss. Let’s discover further what this pharmaceutical marvel can offer for people of the finer sex. The real-world experiences shared by customers often paint a picture of dramatic transformations and impressive athletic enhancements.
Ladies who report injecting counsel there is also a psychological shift in the best way they self-identify as an AAS person. One cause why oxandrolone is such a coveted drug among bodybuilders is that it could aid in fats reduction. A 2004 examine involving men aged years old, who maintained a 20mg day by day Anavar dosage, showed a noticeable discount in body fat over a 12-week period.
Parts like changes in physique weight, energy, and the appearance of any antagonistic effects have to be assessed periodically. A cutting cycle is a period of time where the primary goal is to lose physique fats while preserving muscle mass. Anavar is often used throughout cutting cycles because it has been shown to advertise fats loss while preserving muscle mass. The impact on libido varies from person to person, and elements such as dosage, period of use, and particular person response play important roles. It is crucial to seek the advice of with a healthcare skilled and observe responsible utilization practices to handle potential libido adjustments effectively. Like different anabolic steroids, Anavar can have an result on hormone levels, including testosterone, which plays a crucial position in sexual operate. In abstract, Anavar and Primo are DHT derivatives that are typically used in feminine bodybuilding.
In most circumstances, libido returns to regular within a few weeks or months after discontinuing Anavar. Whereas it could possibly affect hormone levels and potentially result in a lower in libido, this impact is normally momentary and reversible. Nonetheless, you will want to perceive that Anavar can affect hormone ranges within the body, which in turn could have an result on libido to some extent. HPG axisUsing steroids can impression the hypothalamic pituitary gonadal (HPG) axis, the system that ties your brain to the gonads telling them make testosterone/oestrogen. LiverIt’s nicely documented that an oral steroid, similar to Anavar, can increase our liver enzymes and might trigger hepatotoxicity (chemically pushed liver damage). This is usually seen in blood work as an increase in alanine transaminase (ALT). Thus, it might make sense to assist your liver throughout usage when you were to take them.
The unwanted facet effects of Anavar for ladies embrace potential masculinization, such as deepening of the voice and elevated physique hair. Women typically take Anavar at a low dose of 5-10mg per day, preserving cycles brief (4-6 weeks) to minimize side effects. As all the time, consulting with a healthcare professional earlier than beginning an Anavar cycle is essential to make sure security and effectiveness. However, cholesterol levels do not sometimes rise to extreme ranges in girls, due to their pure testosterone manufacturing initially being lower than that of a man.
Additionally, by maintaining lean muscle during fats loss, Anavar supports a better metabolic price, making it simpler to handle weight over the lengthy run. Anavar, also identified by the name Oxandrolone, is an oral anabolic steroid that has turn into a favourite among bodybuilders, athletes, and health fanatics. Originally developed in the 1960s for medical purposes, it was used to advertise weight achieve in patients coping with muscle loss or recovering from surgery. Its powerful effects on bettering physical efficiency and appearance shortly made it in style within the fitness world. One of the first advantages of Anavar for female athletes is elevated muscle energy with out substantial weight acquire. This is especially advantageous in sports activities where weight categories are an element, as it allows athletes to increase their strength-to-weight ratio without shifting up to a better weight class.
Anavar is an anabolic steroid that is often utilized by bodybuilders and athletes to increase muscle mass and enhance athletic efficiency. Anavar is understood for its capability to extend energy and endurance, making it a preferred selection for athletes who need to carry out at a excessive level. It can also help to increase muscle measurement and definition, making it a preferred selection for bodybuilders. In conclusion, Anavar can provide significant advantages to feminine bodybuilders and athletes, even when utilized in brief cycles.
Understanding Anavar goes past understanding its chemical properties; it involves recognizing its place within the broader context of efficiency enhancement and physique modification. As we proceed to explore Anavar’s results, advantages, and risks specifically for women, this foundational information shall be crucial in making knowledgeable decisions about its use. Anavar is known to increase stamina and endurance, permitting users to push themselves additional throughout exercises and bodily exercise. This elevated stage of vitality can help girls reach their goals quicker, whether or not it’s weight loss or improved energy. Anavar has been proven to improve athletic efficiency by increasing endurance, power, and speed. This makes it a popular choice amongst feminine athletes who are wanting to improve their efficiency of their respective sports. In recent years, Anavar has turn out to be increasingly in style amongst girls who want to improve their physique and athletic efficiency.
Anavar-only cycles are typically recommended for women, as stacking can increase the chance of masculinization. Although it’s in style amongst men, it is even more so among girls because of a scarcity of virilization side effects. As far as girls are involved, stacking Anavar isn’t generally really helpful since it could possibly increase the chance of virilization.
These unwanted facet effects are extra common in individuals who’re genetically predisposed or delicate to androgenic effects. To mitigate these dangers, maintaining proper hygiene, keeping the skin clear, and utilizing oil-free skincare merchandise can help reduce the prevalence of zits or extreme oiliness. Throughout a 4 to six-week Anavar-only cycle, individuals can count on enhanced muscle definition, increased strength, improved vascularity, and promoted fat loss. Strength enhancements could be the first noticeable change; lifting heavier weights and longer workouts may turn into extra snug. Concurrently, the physique starts experiencing transformation; the muscles might seem more outlined, reflecting the fat-losing and muscle-retaining advantages of the steroid.
But, these unwanted aspect effects don’t essentially specific themselves equally for both genders. A table comparing the typical Anavar side effects in men and women presents a consolidated outlook. Keep In Mind, being conscious and understanding these potential unwanted side effects can immensely assist when considering whether Anavar is the proper selection for you. Besides its intriguing appeal for health lovers, Anavar struts its noteworthy performance in medicinal landscapes, significantly those coping with weight achieve and bone health. For people who’ve recently skilled vital weight loss due to surgical procedure or sickness, Anavar extends a helping hand, aiding them to regain the misplaced pounds. Anavar, officially known as Oxandrolone, is an artificial steroid harking back to the naturally occurring steroid testosterone. This piece of wonder in a bottle is taken into account magic for some, as its potential use is expounded to medicinal and bodily performance enchancment.
● It is best not to stack completely different steroids especially when you are making an attempt to shred excess fat from the body. Nonetheless, it might be incorrect to say Anavar does not trigger any unwanted facet effects at all. Even though the effects of the steroid are more refined than others, the negative results of a steroid in general can’t be fully dominated out. This cause is, that the biochemical combine of each person’s physique is totally different from the other and some individuals could be more sensitive when uncovered to the steroid. Stacy’s journey is certainly one of profound transformation that goes beyond just physical modifications.
References:
weight loss steroids clenbuterol (https://randall-talley-2.technetbloggers.de/anavar-for-ladies-athletes-and-bodybuilders-dosages-cycles-and-results)
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