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Anonymous
>>364991 Training is going to hurt like a bitch.
On the john, don't strain with your ass, strain with your abs. Contract your abs to push it all down. Lots of fiber and liquid shit will actually work for you, you really don't want piles and constipation at the same time. Also, never wait before going. Don't hold it in for 5 minutes, when you're ready, go. Those are regular habits to take, not just for the here and now.
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