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Progress to two or more sets (as the set prescriptions below dictate) from your second workout on.
On the weighted exercises, choose a load that allows you to complete a few more reps than the prescribed number (you may need to adjust this load between sets as you discover your strength levels).
At any particular time all living organisms have approximately the same ratio of carbon 12 to carbon 14 in their tissues.
When an organism dies it ceases to replenish carbon in its tissues and the decay of carbon 14 to nitrogen 14 changes the ratio of carbon 12 to carbon 14.