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Lance Armstrong Lance Armstrong and Brian Shaw Brian Shaw are absolute monsters at everything athletic, both are also insanely competitive. And surprisingly both perform well in areas outside of their particular expertise. Workout Warm up: Hip mobility Core Squat and lunge complex CNS activation ball slams KB Swings Workout...

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Tim Kennedy

614,571 subscribers

35,487 Aufrufe • vor 1 Jahr •via X (Twitter)

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11 Kommentare

Profilbild von Tim Wilkins
Tim Wilkinsvor 1 Jahr

@lancearmstrong @shawstrength Shaw is just a mountain.

Profilbild von Darryl Fury
Darryl Furyvor 1 Jahr

@lancearmstrong @shawstrength Sorry. Can't get behind anything Lance says or does. He purposely ruined peoples lives to hide his deception. He's a cheater, liar and a man of little principle.

Profilbild von Wendy Camden
Wendy Camdenvor 1 Jahr

@lancearmstrong @shawstrength Last week post

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American Stories Networkvor 1 Jahr

Based on the real-life experiences of legendary #SEALTeam6 vet & adventure race champ @DonUSFrogMann, #SurvivingMann is the ultimate test of body, mind, and soul. 💥 See what determined people are truly capable of. Streaming now. #Fearless #NavySEALs #SpecOps #GetTactical

Profilbild von ben fasting.
ben fasting.vor 1 Jahr

@lancearmstrong @shawstrength

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Kwahuvor 1 Jahr

@lancearmstrong @shawstrength @bryancallen ? Fuck yeah ! 🤙

Profilbild von Commit 250
Commit 250vor 1 Jahr

@lancearmstrong @shawstrength Sounds like some folks that want to motivate Americans to be healthier this year. #commit250

Profilbild von The Right Questions To Ask 🔥
The Right Questions To Ask 🔥vor 1 Jahr

@lancearmstrong @shawstrength 🔥❤️‍🔥❤️‍🩹

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Princess Hazelvor 1 Jahr

@lancearmstrong @shawstrength Lance is a fraud and a horrible human

Profilbild von Chris Turner
Chris Turnervor 1 Jahr

@lancearmstrong @shawstrength What freaking blast you all must’ve had! Killer workout too.

Profilbild von Dutch Guy Asking Questions
Dutch Guy Asking Questionsvor 1 Jahr

@lancearmstrong @shawstrength For about a decade I was a big fan of Lance Armstrong, until the world found out he’s a fraud. He destroyed careers of many other cyclists and the whole cycling world with his drug abuse.

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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8
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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

Muscle Surge

142,812 Aufrufe • vor 1 Jahr

💊 Hip Medicine, Shoulder Medicine Take care of both, you’ll be in a good place Here are two routines you can use all in one tweet 😊 Hip: 1. SL RDL to hip gate 2. Side lunge w/ iso 3. Olympic wall squat 4. Fire hydrant 5. 90/90 Shoulder: 1. Band Serratus opener 2. Chin-up dead hang 3. Inverted row dead hang 4. Thread the needle w/ KB 5. Serratus wall roller
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💊 Hip Medicine, Shoulder Medicine Take care of both, you’ll be in a good place Here are two routines you can use all in one tweet 😊 Hip: 1. SL RDL to hip gate 2. Side lunge w/ iso 3. Olympic wall squat 4. Fire hydrant 5. 90/90 Shoulder: 1. Band Serratus opener 2. Chin-up dead hang 3. Inverted row dead hang 4. Thread the needle w/ KB 5. Serratus wall roller

Gerry DeFilippo

172,759 Aufrufe • vor 3 Jahren

💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown
1:21

💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown

Gerry DeFilippo

18,534 Aufrufe • vor 6 Monaten

January fitness check in. Legs today. Still sick-ish and felt it in recovery between sets. Worked up to 275 then 3x3. Dropped to 225 for 5x5. Then work capacity triplet. 5 rounds 10x squat at 135 10x KB Goblet Squat 10x Weighted step ups Overall making progress. I'm sitting at a pretty lean 180. Not counting calories but probably 2500 a day. - 2-3 clean meals - 100ish grams of protein - 7-10 grams creatine - Generic pre-workout - Mushroom coffee to cut back on caffeine - no booze - junk snacks in Sunday only Bench working sets at 245 for 3x3. Pulling 345 on dead lift for 5x5. Squats comfortable at 275 for 3-5. Five mile is around 37 minutes. Was pretty disciplined this month. Missed 3 workouts to illness and did 2 shitty ones in a hotel gym. Still need to get stronger, faster, and build work capacity. (Without getting hurt).
0:34

January fitness check in. Legs today. Still sick-ish and felt it in recovery between sets. Worked up to 275 then 3x3. Dropped to 225 for 5x5. Then work capacity triplet. 5 rounds 10x squat at 135 10x KB Goblet Squat 10x Weighted step ups Overall making progress. I'm sitting at a pretty lean 180. Not counting calories but probably 2500 a day. - 2-3 clean meals - 100ish grams of protein - 7-10 grams creatine - Generic pre-workout - Mushroom coffee to cut back on caffeine - no booze - junk snacks in Sunday only Bench working sets at 245 for 3x3. Pulling 345 on dead lift for 5x5. Squats comfortable at 275 for 3-5. Five mile is around 37 minutes. Was pretty disciplined this month. Missed 3 workouts to illness and did 2 shitty ones in a hotel gym. Still need to get stronger, faster, and build work capacity. (Without getting hurt).

ControlledPairs

16,803 Aufrufe • vor 6 Monaten

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.
0:47

This is what real basketball training looks like. 1) Lifting through full ROM 2) Jumping to Develop the SSC 3) Oly Lifts to Develop Force & Power We do this type of workout in our general prep period when we get our players back after a prolonged period of time off. The circuit is as followed: 1) Snatch From the Hip 2) Clean From The Hip 3) Squat 4) Plyo 5) Press 6) Pull 7) RDL We perform each movement for 6 repetitions with moderate load for up to 2-4 sets depending on their work capacity. The goal is to develop a metabolic base & work on efficient movement patterns before we go into our heavier strength blocks. We will perform this for 3-4 weeks depending on our assessments. Real basketball training isn’t full of gimmicks. It involves sprinting, jumping & foundation living patterns to build higher level athletes.

Keith Ferrara

39,368 Aufrufe • vor 2 Jahren

2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇
1:36

2x Per Week Total Body Template Steal this blueprint: 1. Jumps / Plyos: Bilateral on Day 1, Unilateral on Day 2 2. Med Ball Throw: Different plane on each day (Rotational/Vertical) 3. Main Lower Strength: Pick your best two. I.e Squat on Day 1, Trap Bar on Day 2 4. Main Upper Strength: Pick your best two: I.e. Bench Press on Day 1, Overhead Press on Day 2 5. Lower Assistance: Train the opposite half of the main lift: I.e. RDLs and Hip Bridges 6. Upper Assistance: Train the opposite half of the main lift: I.e. Chin Ups and Rows Now what about sets, reps, and progressions? I'll show you a deep dive into that in my program design system. I have a free training on my system that you can run right now in the next tweet👇

Pat Basil

45,956 Aufrufe • vor 2 Jahren

All 8 sacks on CJ Stroud vs the Chiefs 1. 3rd and 8, line up Chris Jones on a 2nd round rookie 2. 3rd and 5, Bolton over top of Mason/Fisher with the C sliding fools Shaq into anticipating the blitzing LB - who ends up dropping. Instant sack on a free rusher. 3. 2nd and 5 on the 20 with :41 seconds left in the half. Stroud deserves some blame here despite the LG getting walked back. Be quicker to the checkdown, which he pumps. 4. 4th and 10, rushed play and snap due to sideline indecision. 5 on the line + 1 extra rusher puts Karlaftis vs Schultz. Easy win around the edge. Spags special with no easy outlet. 5. 1st and 10. Looks like a lazy chip here from Schultz. QB depth is exactly the angle that Karlaftis takes. Both downfield routes have two DBs on them. Losers everywhere 6. 2nd and 10. Attempted scramble with 7 in protection vs 5 rushers. That means 6 defenders vs 3 routes. Loss of 1 7. 2nd and 2. Down 11. 2 minutes to go at the 5 yard line. Stroud runs into this one. 8. One play later. 3rd and 10. Nico to front pylon. 14 to back pylon. Dare's help on Schultz here is weak. Slight eye drop when climbing and resetting. But as soon as Stroud resets, it's over.
1:58

All 8 sacks on CJ Stroud vs the Chiefs 1. 3rd and 8, line up Chris Jones on a 2nd round rookie 2. 3rd and 5, Bolton over top of Mason/Fisher with the C sliding fools Shaq into anticipating the blitzing LB - who ends up dropping. Instant sack on a free rusher. 3. 2nd and 5 on the 20 with :41 seconds left in the half. Stroud deserves some blame here despite the LG getting walked back. Be quicker to the checkdown, which he pumps. 4. 4th and 10, rushed play and snap due to sideline indecision. 5 on the line + 1 extra rusher puts Karlaftis vs Schultz. Easy win around the edge. Spags special with no easy outlet. 5. 1st and 10. Looks like a lazy chip here from Schultz. QB depth is exactly the angle that Karlaftis takes. Both downfield routes have two DBs on them. Losers everywhere 6. 2nd and 10. Attempted scramble with 7 in protection vs 5 rushers. That means 6 defenders vs 3 routes. Loss of 1 7. 2nd and 2. Down 11. 2 minutes to go at the 5 yard line. Stroud runs into this one. 8. One play later. 3rd and 10. Nico to front pylon. 14 to back pylon. Dare's help on Schultz here is weak. Slight eye drop when climbing and resetting. But as soon as Stroud resets, it's over.

Josh Norris

40,611 Aufrufe • vor 1 Jahr

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee
0:38

My Full Workout Plan Schedule Monday: Upper A Tuesday: Lower A Wednesday: Zone 2 Cardio Thursday: Upper B Friday: Lower B Saturday: Zone 2 Cardio Sunday: Zone 2 Cardio 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-10 @ ~1 RIR Exercise 3: Seated Low to High Cable Flys — 2x6-10 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Single Leg Press — 1x6-12 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 1x6-12 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Single Leg Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x8-12 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x6-12 @ ~1 RIR Exercise 6: Preacher Curl Machine — 2x6-12 @ ~1 RIR Exercise 7: Seated Cable Tricep Push-Downs w/ Vulken Attachment — 1x6-12 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-12 @ ~1 RIR Exercise 9: Overhead Tricep Extension Machine — 1x6-12 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Reverse Band Smith Squats — 1x6-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x5-10 @ ~1 RIR Exercise 3: Single Leg Extensions — 2x6-12 @ ~1 RIR Exercise 4: RDLs — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-12 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR NOTES - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets -I have a very mild left knee issue at the moment which led me to rework my Leg sessions some — Reverse Band Smith Squats and Single Leg Press are allowing me to train totally pain free because of how forgiving they are on my knee

Dean Turner

87,387 Aufrufe • vor 3 Monaten

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below
0:23

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

40,996 Aufrufe • vor 4 Monaten

My Polymarket bot is finished! It’s fully automated, I just run it and let the magic happen. At the start of each "Bitcoin Up or Down" round, the bot only watches the market during the first 2 minutes (configurable). If, during that time, either UP or DOWN drops fast enough, a price drop of at least 15% over 3 seconds (configurable), the bot triggers Leg 1 and immediately buys the side that dumped. After this first buy, the bot will never buy the same side again. Instead, it waits for a hedge opportunity on the opposite side. The hedge (Leg 2) is triggered only when: Leg1 entry price + current opposite ask price auto on [sum=0.95] [move=0.15] [windowMin=2] > shares: number of shares bought each time (for both Leg 1 and Leg 2) > sum: total price threshold that allows the hedge > move: dump threshold (e.g. 0.15 = 15%) > windowMin: number of minutes from the start of the round during which Leg 1 is allowed In this example, I ran: auto on 10 0.95 0.15 4 The bot watched the market for the first 4 minutes and bought 10 DOWN shares at $0.35 after a 17% drop in 3 seconds. A few seconds later, it bought 10 UP shares at $0.56, because: 0.56 + 0.35 = 0.91 < 0.95 That locked in a clean 9% profit. Why limit the strategy to the first 4 minutes of the round? Because early in the cycle, the market still has time to dump further and then stabilize. The closer you get to the end of the round, the lower the probability of seeing large corrective moves. Early on, there’s still time for volatility to play out. You can watch the video, the first order triggers at 2:50, and the second order at 3:02. If you’re interested in the bot, DM me.
3:38

My Polymarket bot is finished! It’s fully automated, I just run it and let the magic happen. At the start of each "Bitcoin Up or Down" round, the bot only watches the market during the first 2 minutes (configurable). If, during that time, either UP or DOWN drops fast enough, a price drop of at least 15% over 3 seconds (configurable), the bot triggers Leg 1 and immediately buys the side that dumped. After this first buy, the bot will never buy the same side again. Instead, it waits for a hedge opportunity on the opposite side. The hedge (Leg 2) is triggered only when: Leg1 entry price + current opposite ask price auto on [sum=0.95] [move=0.15] [windowMin=2] > shares: number of shares bought each time (for both Leg 1 and Leg 2) > sum: total price threshold that allows the hedge > move: dump threshold (e.g. 0.15 = 15%) > windowMin: number of minutes from the start of the round during which Leg 1 is allowed In this example, I ran: auto on 10 0.95 0.15 4 The bot watched the market for the first 4 minutes and bought 10 DOWN shares at $0.35 after a 17% drop in 3 seconds. A few seconds later, it bought 10 UP shares at $0.56, because: 0.56 + 0.35 = 0.91 < 0.95 That locked in a clean 9% profit. Why limit the strategy to the first 4 minutes of the round? Because early in the cycle, the market still has time to dump further and then stabilize. The closer you get to the end of the round, the lower the probability of seeing large corrective moves. Early on, there’s still time for volatility to play out. You can watch the video, the first order triggers at 2:50, and the second order at 3:02. If you’re interested in the bot, DM me.

The Smart Ape 🔥

202,727 Aufrufe • vor 7 Monaten

This bot tracks the 15m markets on Polymarket and helps you time your entries properly Practical Trading Rules for > Rule 1: At least 3 indicators need to align - Only open a position when at least 3 indicators point the same direction. - Example of a strong SHORT signal: - TA Predict: SHORT 75%+ - Heiken Ashi: red x2+ - RSI: 60-75 (not oversold) - MACD: bearish - Delta 1/3m: both negative > Rule 2: Extreme RSI values - RSI 75 = high probability of reversal - Don't chase the trend in these zones. Wait for a bounce > Rule 3: Confirmation through Delta -If TA Predict shows LONG but Delta 1/3m is negative - the signal's weak. - If everything lines up - signal's strong. Rule 4: Entry timing - First 3-5 minutes of the round: use Delta 1m for quick decisions - 5-10 minutes: use RSI + MACD to assess the trend - Last 5 minutes: risky, price can reverse sharply > Rule 5: Risk management - Don't risk more than 5-10% of your bankroll on one trade. - If confidence is below 60% - skip the trade. Track your stats: which indicator combos work best for you
0:54

This bot tracks the 15m markets on Polymarket and helps you time your entries properly Practical Trading Rules for > Rule 1: At least 3 indicators need to align - Only open a position when at least 3 indicators point the same direction. - Example of a strong SHORT signal: - TA Predict: SHORT 75%+ - Heiken Ashi: red x2+ - RSI: 60-75 (not oversold) - MACD: bearish - Delta 1/3m: both negative > Rule 2: Extreme RSI values - RSI 75 = high probability of reversal - Don't chase the trend in these zones. Wait for a bounce > Rule 3: Confirmation through Delta -If TA Predict shows LONG but Delta 1/3m is negative - the signal's weak. - If everything lines up - signal's strong. Rule 4: Entry timing - First 3-5 minutes of the round: use Delta 1m for quick decisions - 5-10 minutes: use RSI + MACD to assess the trend - Last 5 minutes: risky, price can reverse sharply > Rule 5: Risk management - Don't risk more than 5-10% of your bankroll on one trade. - If confidence is below 60% - skip the trade. Track your stats: which indicator combos work best for you

cryptovcdegen

44,138 Aufrufe • vor 6 Monaten

I will decipher the schedule laid out in the original post by hitting you guys with…. The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢 This just means activity performed at roughly 60-70% of your estimated maximum heart rate for a sustained period of time Example = A 3-4 MPH Walk on a 10% Incline for 45 Minutes
0:35

I will decipher the schedule laid out in the original post by hitting you guys with…. The GREATEST 4x Per Week Workout Plan known to man: UPPER A Exercise 1: Seated/Flat Chest Press Machine — 2-3x5-10 @ 0-1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2-3x5-10 @ 0-1 RIR Exercise 3: Seated Low to High Cable Flys — 1-2x5-10 @ 0-1 RIR Exercise 4: Chest Supported Machine Rows w/ Neutral Grip — 2x5-10 @ 0-1 RIR Exercise 5: Seated Machine OHP — 2-3x5-10 @ 0-1 RIR Exercise 6: Seated Machine or Dumbbell Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR Exercise 7: Incline Bench Cable Tricep Push-Downs — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER A Exercise 1: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 2: Seated or Prone Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum or Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extensions — 2x5-10 @ 0-1 RIR Exercise 5: ADduction Machine — 2-3x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) UPPER B Exercise 1: Incline Machine Press — 2-3x5-10 @ 0-1 RIR Exercise 2: Chest Supported Machine Rows w/ Pronated Grip — 2-3x5-10 @ 0-1 RIR Exercise 3: Pec Fly Machine — 1-2x5-10 @ 0-1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR Exercise 5: Cable or Machine Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Cable or Machine Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Cable or Machine Overhead Tricep Extensions — 2-3x5-10 @ 0-1 RIR Exercise 8: Seated Dumbbell Hammer Curls w/ Upper Arm Support — 1-2x5-10 @ 0-1 RIR LOWER B Exercise 1: Seated Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 2: Leg Extensions — 2-3x5-10 @ 0-1 RIR Exercise 3: 45 Degree Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR Exercise 4: Calf Press on Leg Press — 2-3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 5: 45 Degree Leg Press — 2x5-10 @ 0-1 RIR Exercise 6: Ab Crunch Machine — 2-3x5-10 @ 0-1 RIR Exercise 7: Machine Hip Thrusts — 2x5-10 @ 0-1 RIR Notes: 𝗩𝗔𝗥𝗜𝗔𝗕𝗟𝗘 𝗦𝗘𝗧𝗦 If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the HIGHER NUMBER in the event that you are some combination of: -Not pressed for time -Do not need to decrease your time spent during rest periods in order to fit all of the work in even if selecting the higher number If you see an exercise with a VARIABLE set count listed (Ex: 2-3x5-10), you should do the LOWER NUMBER in the event that you are some combination of: -Pressed for time -Would need to decrease time spent during rest periods in order to fit all the work in if selecting the higher number 𝗜𝗡𝗧𝗘𝗡𝗦𝗜𝗧𝗬 If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Hack Squats to avoid ending up in a susceptible position 𝗥𝗘𝗦𝗧 3-3+ minutes rest between WORKING sets is ideal. 2 is fine but that is the ABSOLUTE FLOOR!!! 1-2 minutes rest is fine between WARM UP sets 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢 This just means activity performed at roughly 60-70% of your estimated maximum heart rate for a sustained period of time Example = A 3-4 MPH Walk on a 10% Incline for 45 Minutes

Dean Turner

34,648 Aufrufe • vor 16 Tagen

OFFICIAL: WW GUIDE FOR TOTENREICH: 1. Head to The Drydocks and lower The Crane, this will allow you to wall jump and interact with the tip of the ship to pick up the Chain Link 2. Next, Head to Storm Bridge and pick up Chili Chunks behind the truck next to Deadshot 3. Place Chili Chunks on the table in the middle of the Skalen Market 4. Next, Head to Burial Grounds left-side door and interact with the keyhole. 5. Interact with the door again and hold it to open the door and to unlock the underground area. 6. This will spawn a Zursa Bear during a special round (starting the second special round) you need to kill him and he will drop The Lantern 7. Place The Lantern in the center of the Underground Room in Burial Grounds. 8. Constellations will appear around the wall. Interact with them as they’re shown on the table in this order: left, right, back, front. 9. Once completed, Astrid will appear and talk, she will then travel to different areas of the map. She will occasionally stop and you will need to kill frost zombies next to her. 10. Once all the Soulboxes are completed an Obstacle Course will form on the outside of The Lighthouse, climb to the top by Jumping / Wall Jumping up 11. Once you reach the top, Listen to the Astrid talk and pick up The Jotun Star
0:59

OFFICIAL: WW GUIDE FOR TOTENREICH: 1. Head to The Drydocks and lower The Crane, this will allow you to wall jump and interact with the tip of the ship to pick up the Chain Link 2. Next, Head to Storm Bridge and pick up Chili Chunks behind the truck next to Deadshot 3. Place Chili Chunks on the table in the middle of the Skalen Market 4. Next, Head to Burial Grounds left-side door and interact with the keyhole. 5. Interact with the door again and hold it to open the door and to unlock the underground area. 6. This will spawn a Zursa Bear during a special round (starting the second special round) you need to kill him and he will drop The Lantern 7. Place The Lantern in the center of the Underground Room in Burial Grounds. 8. Constellations will appear around the wall. Interact with them as they’re shown on the table in this order: left, right, back, front. 9. Once completed, Astrid will appear and talk, she will then travel to different areas of the map. She will occasionally stop and you will need to kill frost zombies next to her. 10. Once all the Soulboxes are completed an Obstacle Course will form on the outside of The Lighthouse, climb to the top by Jumping / Wall Jumping up 11. Once you reach the top, Listen to the Astrid talk and pick up The Jotun Star

COD: Zombies News

68,659 Aufrufe • vor 3 Monaten

Jane Street, Goldman Sachs, JP Morgan, BlackRock, Hudson River Trading, Two Sigma, D.E. Shaw. The most expensive engineering teams in the world released their financial tools on GitHub. Here are 7 repos, one from each. 1. Jane Street, janestreet/magic-trace 5.3k stars. Process tracer powered by Intel PT. When your profiler is blind, magic-trace sees every CPU instruction. 2. Goldman Sachs, goldmansachs/gs-quant Derivative pricing the GS traders use at their desks. MIT licensed. 3. JP Morgan, finos/perspective What JPM traders use to watch markets in real time. A $24k/year terminal, for free. 4. BlackRock, blackrock/lcso Rust optimizer for portfolio problems. Where scipy gives up, this works. 5. Hudson River Trading, hudson-trading/corral Structured concurrency for C++20. The foundation of HFT infrastructure at one of the largest U.S. trading firms. 6. Two Sigma, twosigma/flint Time-series joins on Apache Spark with temporal tolerance. Built for billions of ticks. 7. D.E. Shaw, deshaw/pyflyby Auto-import for IPython and Jupyter. D.E. Shaw also funded the development of IPython itself. Bookmarked it
1:47

Jane Street, Goldman Sachs, JP Morgan, BlackRock, Hudson River Trading, Two Sigma, D.E. Shaw. The most expensive engineering teams in the world released their financial tools on GitHub. Here are 7 repos, one from each. 1. Jane Street, janestreet/magic-trace 5.3k stars. Process tracer powered by Intel PT. When your profiler is blind, magic-trace sees every CPU instruction. 2. Goldman Sachs, goldmansachs/gs-quant Derivative pricing the GS traders use at their desks. MIT licensed. 3. JP Morgan, finos/perspective What JPM traders use to watch markets in real time. A $24k/year terminal, for free. 4. BlackRock, blackrock/lcso Rust optimizer for portfolio problems. Where scipy gives up, this works. 5. Hudson River Trading, hudson-trading/corral Structured concurrency for C++20. The foundation of HFT infrastructure at one of the largest U.S. trading firms. 6. Two Sigma, twosigma/flint Time-series joins on Apache Spark with temporal tolerance. Built for billions of ticks. 7. D.E. Shaw, deshaw/pyflyby Auto-import for IPython and Jupyter. D.E. Shaw also funded the development of IPython itself. Bookmarked it

zostaff

291,556 Aufrufe • vor 2 Monaten

Great start to the preseason for Marshall Softball 🦬🔥 Biggest themes for the last couple of Monday sessions: 1. Set the team up to maximize high outputs throughout the duration of the week 2. Work KPIs into every session so the athletes get consistent feedback on improvement On point number 1, the most critical part is laying out your training & practice week to ensure a Low/Moderate/High theme for the day. This session lines up well with a Moderate day because it is high output with limited durations of intensity, thus reducing the chances of having higher levels of residual fatigue impact the rest of the week. Oscillatory Deep Leaps Matt Oscillatory Deep Split Stance Leaps Oscillatory Slalom Deep Leaps Deep Skater Bounds Hand Down 3 Step & 5 Step Accel Hand Down 10y Accel w/ 1y Run-In Contrast Heavy and Light MB Rotation Slam Barbell Split Stance Pin Pull Reactive Barbell Split Stance Squat Jump Rear Delt Rebound Straight Leg Glute Ham Rebound Straight Leg Small to Large Primetimes Vertical Jump Seated Neutral Grip DB Shoulder Press Low Row Wide Pronated Grip Hammer Row Wide Grip Lat Pulldown
0:20

Great start to the preseason for Marshall Softball 🦬🔥 Biggest themes for the last couple of Monday sessions: 1. Set the team up to maximize high outputs throughout the duration of the week 2. Work KPIs into every session so the athletes get consistent feedback on improvement On point number 1, the most critical part is laying out your training & practice week to ensure a Low/Moderate/High theme for the day. This session lines up well with a Moderate day because it is high output with limited durations of intensity, thus reducing the chances of having higher levels of residual fatigue impact the rest of the week. Oscillatory Deep Leaps Matt Oscillatory Deep Split Stance Leaps Oscillatory Slalom Deep Leaps Deep Skater Bounds Hand Down 3 Step & 5 Step Accel Hand Down 10y Accel w/ 1y Run-In Contrast Heavy and Light MB Rotation Slam Barbell Split Stance Pin Pull Reactive Barbell Split Stance Squat Jump Rear Delt Rebound Straight Leg Glute Ham Rebound Straight Leg Small to Large Primetimes Vertical Jump Seated Neutral Grip DB Shoulder Press Low Row Wide Pronated Grip Hammer Row Wide Grip Lat Pulldown

Nat Sauberan

19,540 Aufrufe • vor 1 Jahr

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.
0:47

My 7 Day Aesthetic Split Mon: Upper Chest + Side Delts + Biceps Tue: Back Width + Triceps Wed: Delts Only Thu: Legs + Core Fri: Pump Day Sat: Arms + Cardio Sun: Light Legs + Recovery (Below will be my entire workout / weight lifting plan + nutrition breakdown) Be sure to add 30min cardio after every weight lifting session. Incline: Max Speed: 2.5 - 3 This is focused on width, capped shoulders, chest shelf, tight waist, and staying athletic year round. 7 Day Aesthetic Split Monday: Upper Chest + Side Delts + Biceps Incline DB Press Incline Smith Press High to Low Cable Fly DB Laterals Cable Laterals Seated DB Curl Hammer Curl Tuesday: Back Width + Triceps Pull Ups / Assisted Pull Ups Wide Grip Lat Pulldown Single Arm Lat Pulldown Single Arm Row Rope Pushdown Tricep Pulldowns Dips Wednesday: Delts Only Seated DB Shoulder Press DB Laterals Cable Laterals Rear Delt Fly Face Pulls Shrugs Thursday: Legs + Core Walking Lunges Squats Deadlift Leg Curl Hamstring Curl Calves Hanging Knee Raise Cable Crunch Friday: Aesthetic Pump Day Incline Press Pull Ups Cable Fly Row Variation Laterals Rear Delts Pushup Burnout Saturday: Arms + Cardio EZ Curl Incline Curl Rope Hammer Curl Skull Crushers Pushdowns Overhead Cable Extensions Incline Treadmill 25 min Sunday: Legs Light + Recovery Leg Press Extensions Hamstring Curl Calves Core Circuit Walk 30 min Meal plan for the week, I like to switch it every now and than from ground turkey to ground beef, filet mignons steaks and chicken. You can use white rice or sweet potato’s as your carbs Use this meal plan as a foundation, not a limitation. Per Meal: - 200g 97/3 Ground Turkey (raw) - 100g Cooked White Rice - 90g Mixed Vegetables Macros per meal: Protein: 44g Carbs: 28g Fat: 6-8g Calories: ~400 kcal Daily Target: Protein: 190g Carbs: 140g Fat: Less than 50g This is a clean, simple structure built around high protein, controlled carbs, lower fats, and foods that are easy to prep consistently. That alone can change a lot for people. The real key is adjusting it to your bodyweight, goals, activity level, and timeline. Fat loss, muscle gain, maintenance… all require different numbers. Use ChatGPT and ask something like dis: “I weigh ___ lbs, I’m ___ height, I train ___ days a week, and my goal is to lose fat / gain muscle / maintain. Use this meal plan as a base and adjust my calories, protein, carbs, fats, and portion sizes.” That prompt alone can save you months of guessing, use my workout plan + meal plan for 5-6 months. I promise you, you will drop weight and chisel up Start with structure. Adjust with data. Stay consistent. My peptide stack: Retatrutide Appetite down. Fat loss up. Blood sugar support. This one helps people move different when discipline meets science. Tesamorelin Targets stubborn visceral fat and can help tighten the midsection. Recovery + body composition play. MOTS-c Mitochondria support. Better energy production, endurance, and metabolic efficiency. Feel like your engine got tuned up. BPC-157 Recovery weapon. People use it for joints, tendons, gut health, and healing nagging injuries that slow progress. GHK-cu Skin, hair, healing. Known for regeneration support and helping you look healthier while recovering better. AHK-cu Mostly talked about for hair support. Used for scalp health, follicles, and helping promote thicker growth over time. It isn’t rocket science, it’s just consistency. I’m no where near where I want to be. Still need maybe 7-8 months of dieting to get down to 10-12% body fat and than I’ll maintain from there.

AYCE

11,503 Aufrufe • vor 3 Monaten

Behind the ball is how you get depth AND length out front. (Not one or the other) Here’s what it actually gives you: 1. You swing more connected and deeper. 2. The barrel enters earlier and stays in longer. You get both. 3. Depth behind what buys you length out front. Most guys are picking one or the other. 4. You sling the barrel through. You’re not shoving it or yanking it into the zone. 5. You actually use the ground. Behind the ball you turn. If you’re not using the ground, you’re probably sliding and pulling everything towards the ball. 6. Your bat speed becomes usable. Pushed and pulled bat speed still reads fast vs one pitch one speed. Only one of them shows up on the barrel, in the zone, on time vs pitching. — Cue for your next round: let the ball get deeper than usual, and turn behind a wall. You can scoot close to a net in front of you to get the feeling, too. Then vs moving ball. > Save this for when you need it > Send this to a hitter who needs it right now (And make sure you’re following)
1:31

Behind the ball is how you get depth AND length out front. (Not one or the other) Here’s what it actually gives you: 1. You swing more connected and deeper. 2. The barrel enters earlier and stays in longer. You get both. 3. Depth behind what buys you length out front. Most guys are picking one or the other. 4. You sling the barrel through. You’re not shoving it or yanking it into the zone. 5. You actually use the ground. Behind the ball you turn. If you’re not using the ground, you’re probably sliding and pulling everything towards the ball. 6. Your bat speed becomes usable. Pushed and pulled bat speed still reads fast vs one pitch one speed. Only one of them shows up on the barrel, in the zone, on time vs pitching. — Cue for your next round: let the ball get deeper than usual, and turn behind a wall. You can scoot close to a net in front of you to get the feeling, too. Then vs moving ball. > Save this for when you need it > Send this to a hitter who needs it right now (And make sure you’re following)

Trey Hannam

26,774 Aufrufe • vor 27 Tagen

📊 Things I dislike and Like about Mikal Bridges — aka Mr. 5 First-Round Picks (Also a 2028 1st Pick Swap with BK) 🗒️ 5 firsts is the most ever for a non-All-Star and he makes the same $37M as Şengün — a homegrown All-Star. 🗒️ Mikal not the defender he once was. Last year he was last in On-Ball Screen Navigation. Here are his matchup results this season according to most points scored on him: 🍎 Josh Giddey — 21 PTS | 9:18 | 9-12 FG (75.0%) | 3-4 3PT (75.0%) | 0 To 🍎 Norman Powell — 18 PTS | 13:04 | 7-16 FG (43.8%) | 2-5 3PM | 0 To 🍎 Donovan Mitchell — 13 PTS | 5:25 | 5-9 FG (55.6%) | 0-2 3PM | 1 To 🍎 Matas Buzelis — 6 PTS | 6:24 | 2-4 FG (50.0%) | 2-2 3PT | 1 To 🍎 Anthony Edwards — 6 PTS | 4:39 | 2-4 FG (50.0%) | 2-3 3PT | 1 To 🍎 AJ Green — 6 PTS | 4:14 | 2-3 FG (66.7%) | 2-3 3PT | 1 To 📊 Defensive Profile: 🔵 D-FG%: 47.3% (bad for a perimeter defender — wings are expected to hold opponents closer to ~43–45%, anything near 47% means scorers are getting clean looks vs him) 🔵 Defensive Rating: 114.0 🔵 Usage Rate: 16% — 5 FRPs for a low-usage player is organizational malpractice (same usage tier as KCP 16.0%, Wendell Carter Jr 16.0%, rookie Egor Demin 16.4%, Hartenstein 16.5%, even Miles McBride has higher usage at 16.7%) 🧠 Shot Creation Issues: 🔵 3PM Assisted: 96.7% 🗑️ Unassisted 3s: 3.3% 🔵 FGM Assisted: 72.9% 🗑️ Unassisted FGM: 27.1% 🧠 3P% When He Dribbles: 📉 1 Dribble 33.3% 📉 2 Dribbles 0% 📉 3–6 Dribbles 33.3% 📉 7+ Dribbles 0% 📉 Pull-Up 3P% 28.6% 🪫 PPG: 16.2 (not worth 5 1st round picks) for context: 🍁 RJ Barrett 19.1 PPG 🔥 Jaime Jaquez JR. 17.1 PPG 🛎️ Quentin Grimes 16.8 PPG 🍀 Payton Pritchard 16.4 PPG ⚡️ Ajay Mitchell 16.3 PPG 📊 What I Do Like About Mikal: 🥷 2.0 STL 🧱 0.9 BLK 🥇 AST% 19.5% (career high) 🥇 AST/TO 5.36 (career high) 📈 FG% 48.6% 🎯 3P% 41.7% 📈 3P% on 0 Dribbles: 45.5% This isn’t enough production. He gives us almost no shot creation, and while he’s elite on corner 3s, we didn’t trade 5 firsts and a 2028 swap for a spot-up role player. The bare minimum expectation for Mikal Bridges should be All-Star production — not role-player numbers. #NewYorkForever #SNYK #NYKx #NYK #Knicks #NYC #MikalBridges
3:53

📊 Things I dislike and Like about Mikal Bridges — aka Mr. 5 First-Round Picks (Also a 2028 1st Pick Swap with BK) 🗒️ 5 firsts is the most ever for a non-All-Star and he makes the same $37M as Şengün — a homegrown All-Star. 🗒️ Mikal not the defender he once was. Last year he was last in On-Ball Screen Navigation. Here are his matchup results this season according to most points scored on him: 🍎 Josh Giddey — 21 PTS | 9:18 | 9-12 FG (75.0%) | 3-4 3PT (75.0%) | 0 To 🍎 Norman Powell — 18 PTS | 13:04 | 7-16 FG (43.8%) | 2-5 3PM | 0 To 🍎 Donovan Mitchell — 13 PTS | 5:25 | 5-9 FG (55.6%) | 0-2 3PM | 1 To 🍎 Matas Buzelis — 6 PTS | 6:24 | 2-4 FG (50.0%) | 2-2 3PT | 1 To 🍎 Anthony Edwards — 6 PTS | 4:39 | 2-4 FG (50.0%) | 2-3 3PT | 1 To 🍎 AJ Green — 6 PTS | 4:14 | 2-3 FG (66.7%) | 2-3 3PT | 1 To 📊 Defensive Profile: 🔵 D-FG%: 47.3% (bad for a perimeter defender — wings are expected to hold opponents closer to ~43–45%, anything near 47% means scorers are getting clean looks vs him) 🔵 Defensive Rating: 114.0 🔵 Usage Rate: 16% — 5 FRPs for a low-usage player is organizational malpractice (same usage tier as KCP 16.0%, Wendell Carter Jr 16.0%, rookie Egor Demin 16.4%, Hartenstein 16.5%, even Miles McBride has higher usage at 16.7%) 🧠 Shot Creation Issues: 🔵 3PM Assisted: 96.7% 🗑️ Unassisted 3s: 3.3% 🔵 FGM Assisted: 72.9% 🗑️ Unassisted FGM: 27.1% 🧠 3P% When He Dribbles: 📉 1 Dribble 33.3% 📉 2 Dribbles 0% 📉 3–6 Dribbles 33.3% 📉 7+ Dribbles 0% 📉 Pull-Up 3P% 28.6% 🪫 PPG: 16.2 (not worth 5 1st round picks) for context: 🍁 RJ Barrett 19.1 PPG 🔥 Jaime Jaquez JR. 17.1 PPG 🛎️ Quentin Grimes 16.8 PPG 🍀 Payton Pritchard 16.4 PPG ⚡️ Ajay Mitchell 16.3 PPG 📊 What I Do Like About Mikal: 🥷 2.0 STL 🧱 0.9 BLK 🥇 AST% 19.5% (career high) 🥇 AST/TO 5.36 (career high) 📈 FG% 48.6% 🎯 3P% 41.7% 📈 3P% on 0 Dribbles: 45.5% This isn’t enough production. He gives us almost no shot creation, and while he’s elite on corner 3s, we didn’t trade 5 firsts and a 2028 swap for a spot-up role player. The bare minimum expectation for Mikal Bridges should be All-Star production — not role-player numbers. #NewYorkForever #SNYK #NYKx #NYK #Knicks #NYC #MikalBridges

🇬🇭State🇬🇭

37,034 Aufrufe • vor 8 Monaten

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 PROPERLY
1:03

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 PROPERLY

Dean Turner

49,107 Aufrufe • vor 4 Tagen

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 PROPERLY
0:35

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 PROPERLY

Dean Turner

53,653 Aufrufe • vor 5 Monaten