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Notes -
Some adaptations come quickly -- the soreness in particular should improve over the next weeks. On the other hand, at 10 sessions a week even experienced folks can easily outstrip their recovery capacity. To push that kind of volume you need to keep most of the workouts easy and monitor for signs of injury or over training. Bad sleep is one of those. It's been a while since I was 23 but I'd suggest cutting your schedule in half and building up slowly as you learn to listen to your body.
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