You gotta pull up to one of my sets.🥹🫶🏽

Surprise!! :) CiCi had to pull up real quick 🫶🏽💃🏽

EDC! that was one of the best sets of... my life. thank you everyone who pulled up and my brother oliver tree for poppin out for this oneshow more

“You just gotta pull yourself up by your bootstraps!” 😭👌🏻🔥

“You just gotta pull yourself up by your bootstraps!” 😭😭😭

just saw a video of kaytranada playing my song... in one of his sets 😭 what is life 🥹show more

MAGA barbz are my current favorite 🥹🥹🫶🏽🫶🏽🫶🏽🩷🩷🩷🩷🩷

They pull a bat'leth, you pull a phaser. He... sends one of yours to the infirmary, you send one of his to Sto'vo'kor. emlowzshow more

Been doing pull ups since elementary school I’ll do... pull ups until the day I die I have this irrational fear that one day I’ll have to pull myself up over a cliff edge to save my life so gotta practice daily in the event the happens lolshow more

#he gotta pull up to her momma house or... something idk 🤧show more

Every once in a while you gotta pull this... up and have a laughshow more

you gotta have a delusional level of self belief... to pull sh*t like this offshow more

I’ll pull up to your door step if you... want me Link on my bio to see more of my journeysshow more

Good morning my X Family! Life is full of... wonders and mysteries! Enjoy it to the fullest 🫶🏽🫶🏽🫶🏽 be kind to one another always 🥰🥰🥰show more

FFXIV players, Stream Deck might be your BiS. Map... gear sets to dedicated keys, keep actions and items within reach, and pull up your map and menus in an instant. Which one are you setting up first? 👇show more

My time under tension back routine 🔥 1. Lat... pulldown - 2 warm up sets of 8-12 reps and then 4 working sets of 12-15 reps(progressive overload) 2. Close grip Lat pulldown - 4 working sets of 12 reps ( progressive overload) 3. Supported chest seated row - 5 working sets of 12-15 reps (progressive overload) 4. Seated cable row - Isolate 3 working sets of 15 reps, (progressive overload) As a finisher you can choose to add Pull ups - 3 sets of 8-12 reps Thanks for watching 🌸show more

Geshhhhhhhhhhhhh, I LOVEEEEEEEE the way you still date me... after getting me 🥹💕 FUCKKK YEAAAAHHH ILL BE YOUR VALENTINES 🥹🥹🥹🥹🥹🥹🥹😭😭😭😭😍😍😍😍😍😍😍😍😍😍😍😍🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽🫶🏽❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️show more

Here’s EVERYTHING you need to know about warm up... sets: Most people are doing warm up sets ALL wrong and they’re costing themselves from an efficiency/effectiveness standpoint as a result Warm ups are designed to A) guard against injury B) prepare you for your working sets Warm up sets should NEVER be taken in close proximity to failure…most should see you leaving 6, 7, 8+ reps in reserve (the lone exception to this = sets performed for 1-2 reps @ ~90+ of your intended working weight) This is in STARK CONTRAST to working sets which should all end around 0-2 RIR You probably need about ~2 warm up sets before your first exercise or two depending on the specifics of your programming Here is an example of a typical warm up protocol: - a 5-10 minute brisk walk on the treadmill (optional) - 50% of your working weight on your first exercise for ~12 reps (mandatory) - 75% of your working weight on your first exercise for ~6 reps (mandatory) - 90% of your working weight on your first exercise for ~2 reps (optional) After you complete the working sets for your first exercise, you may want to repeat the last 3 steps prior to performing your next exercise IF it is an antagonist exercise (Ex: Lat Pull-Down after Sternal Pecs Machine Press OR Seated Leg Curls after Hack Squats) After that, you probably don’t need any additional warm up sets unless you are just using them as “primers” (sets to make sure your movement pattern / the machine settings / etc. are on point) - If doing a PUSH workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing a PULL workout, I’m probably using 2-3 warm up sets before my first exercise only (assuming it’s a multi joint movement) - If doing an UPPER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing an LOWER workout, I’m probably using 2-3 warm up sets before my first exercise and 1-2 warm up sets before my second exercise (assuming they’re antagonist multi joint movements) - If doing a FULL BODY workout, I’m probably using 2-3 warm up sets before my first exercise, 1-2 warm up sets before my second exercise, and may even 1-2 warm up sets before my third and fourth exercises as well (assuming they’re all multi joint movements — antagonist push/pull movements for both upper & lower) (As you can see, the major downside of FULL BODY workouts is often the excess warm up time needed — this is why they work best for beginners much of the time) General rule of thumb: If your first set of an exercise is NOT your best set of that exercise in terms of performance (assuming we equate RIR), you are NOT warming up properly You should see a fall off in performance as sets transpire on a given exercise…this is a feature, not a bug of productive/effective resistance exercise WHEN WARMED UP PROPERLYshow more