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Pretty THOT let them run a train and gets 3 facials before class #pyt #pytthot #ebony #ebonythot #train #threesome #blowjob #backshots #lightskin #latina #sexy #fatass #cum #cumshot #facial

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Let's talk about training and how hard you need to push yourself at home before you go for any trials. I remember when I knew that I will be traveling for a trial, i stopped going out of my neighbourhood to play football and I just locked in on training for 2month straight. I will do a roadside jogging from my house to the pitch at Ashiribo and I will train for like 2hrs or more and that was my routine every week except Sundays to rest and I did that for 2 months. Victor McDonald assigned me a coach to train and get me ready and he was by far the hardest I have ever trained. Days where I will tie a tyre around my waist to run on the sand, I did a lot of running,strength training, speed work on the sand with tyre. People who see me train have no idea why I was k!lling myself to train that hard. I once trained with Raphael Edereho a guy who I was looking up at that time and I was not able to walk for 2 days after training with him. I trained like my life depends on it. And I stayed away from many things that will slow me down like, bad friends, drinking, sm0king, including girls and I was just locked in on my purpose to make it happen and it paid off. After 3 months that I left Nigeria the news broke out that I signed for Sölvesborg GIF and People were surprised to see it in the news paper and even my father got asked questions like how or when did I traveled. I thought I trained well enough but to my surprise I was no where near ready at all. I couldn't believe what I saw during the trainings I had to call one of my coaches back home and tell him how hard the trainings are for me. The new generation of young players don't like to train and they except someone to just come and say I will take you to trials. Many have failed not because they don't have the talent but because they don't train enough to meet the standards and social media has made them think otherwise. Your preparation is the most important thing you can do for sure yourself and just like Kobe Bryant said if you are well prepared for it you will not be afraid of failure.

Abiola Dauda

15,507 Aufrufe • vor 2 Monaten

I am a 4’11” 130lb woman with curves and small hands. Every week it never fails that I have someone in my class telling me they have a gun they have never shot but they got it for their wife or a wife who has a gun their husband picked for them and expects them to carry. As much as I appreciate good men who want to arm and protect the ladies in their lives, please understand that a woman’s right to choose exists - THE RIGHT TO CHOOSE HER OWN FIREARM. You should shoot guns before you commit to buying them. Make a list of the guns you shot, what you liked, what you didn’t like. How comfortable and confident are you that you can function and conceal that firearm? Do you have the capabilities to shoot it one handed? (Maybe not the skill set yet, but can you touch the trigger, mag release, slide stop without compromising your one handed grip?) Can you rack the slide? If not, consider a pop up barrel, wheel gun, etc. Can you mitigate the recoil? Is it just right that you can conceal it, deploy it and place defensive rounds on target consistently and confidently? Your every day carry needs to be a gun that you LOVE to shoot. If you don’t love it, you won’t carry it, you won’t train with it and you darn sure won’t be ready if a threat actually presents itself. Let the ladies decide what they want to shoot. Get them training with a vetted educator like myself. Get them on range with that educator and help them grow their skills. If you need help, here I am! Stay armed. Stay dangerous. Stay alive. 💋

Alicia Garcia

440,182 Aufrufe • vor 8 Monaten

Dropout by hand ✍️ ~ 10 steps walkthrough below Dropout is the simplest trick in deep learning that actually works: during training you randomly switch neurons off, so the network cannot lean on any one of them. It is two lines of code and almost nobody has worked through what those lines do to the numbers. So I drew and calculated one entirely by hand. Goal: train one pass through a small network with two dropout layers, then run inference with dropout switched off. The network: Linear(2,4), ReLU, Dropout(0.5), Linear(4,3), ReLU, Dropout(0.33), Linear(3,2). = 1. Given = A training set of two examples, X1 and X2, and the weight matrices for all three linear layers. = 2. Draw the first random numbers = Let us draw 4 random numbers, one per neuron in the first hidden layer. Above 0.5 we keep (◯), below we drop (╳). Here that gives [◯, ╳, ◯, ╳]. = 3. Build the first dropout matrix = We turn that pattern into a diagonal matrix. The scaling factor is 1/(1-p) = 2, so a kept neuron gets 2 and a dropped one gets 0. Multiplying by it does both jobs at once: it deletes the 2nd and 4th neurons and doubles the two that survive. = 4. Draw the second random numbers = Let us do it again for the 3 neurons in the next layer, this time against p = 0.33. The result is [◯, ◯, ╳]. = 5. Build the second dropout matrix = We set the diagonal to 1.5 where kept and 0 where dropped. Only the 3rd neuron goes. = 6. Feed forward = Let us run the whole thing top to bottom: one matrix multiplication per layer, ReLU setting the negatives to zero, and the two dropout matrices doing their work in between. The outputs Y come out at the bottom. = 7. MSE loss gradients = We compare Y against the targets Y', subtract, and multiply each element by 2. That is the whole gradient of the mean squared error. = 8. Update the weights = Let us push those gradients back through the network and update the weights (marked in light red). = 9. Deactivate dropout = Training is over, so we set both dropout matrices to the identity. Every neuron is back, and nothing is scaled. = 10. Feed forward again = One more pass, this time on unseen data, to make the prediction. You have just trained and run a network with dropout by hand. ✍️ The outputs: Training outputs Y = [-6, 9; 13, 4] Loss gradients = [-4, 4; 6, -2] Inference outputs = [13, 13; 4, 3] 💾 Save this post! #AIbyHand #Dropout #DeepLearning #NeuralNetworks

Tom Yeh

14,442 Aufrufe • vor 28 Tagen

🐻Hey, we're watching live. 🐰I know~~That's why I'm not coming. 🐹Jungkookie's here. 🐨Jungkook-ah, come here. 🐹Hey, now that Jungkook's here, let's end the live. 🐰You can't do that. 🐥Hey, why aren't you eating? 🐰Ah, I'm filming something inside again. 🐻What did you film? 🐨Breaking news. 🐥Is it because we're eating that we can't hand these out? 🐻What do you mean? 🐥No. 🐹No, it's nothing. They already took everything. Take it all. 🐥But there's something warm here. Do you want it? 🐰No no~~ I'm eat after this finished 🐹Jungkook doesn't usually eat things like this anyway. 🐹Hey, Jungkook, there's a train. There's a train. 🐰There's a train. 🐻Wait, wait. 🐹Look.~~On the left... Play the song again. 🐥If you ask Gok~~ he'll answer. You know, those... 🐰Balance game quizzes?? 🐹No, look.There's a train. Jimin is tied up on the left. If you turn the train to the left, Jimin dies. But there are five strangers on the right. The train is heading toward them. Which side would you choose? You're the train conductor. 🐨I'd let it pass by. The right side. 🐹So you'd save Jimin. What if there were a hundred strangers? 🐰See? This is exactly why balance games are a problem. 🐥But in my opinion... 🐰But the problem is that people keep saying, 'Try it, try it,' and end up creating these ridiculous (trash) scenarios. 🐹No, if there were a hundred people, I'd tell them to come over to my side. 🐨"First of all, they decide who's going to be the 'trash' (the one to sacrifice), and then build the scenario around that." 🐥Yeah, if it were a hundred people, I'd tell them to come to my side too. 🐰Still... they're family. 🐹Then the number becomes ten thousand, then a million. Eventually it's, "Everyone on Earth except our members and family is over there." 🐰This is why balance games are the problem. No, seriously... 🐻Exactly~~Right. 🐰"They're like, 'What about this?' It just gets so ridiculous." 🐰Hey~~Jungkook's crooked. 🐻Hey, look over there. Jungkook, bring that macaron over here. 🐰The macaron?Where? 🐻Over there.🐰Where? 🐻That one that looks like a squirrel trapped in a garden. 🐰Ah, this one? 🐨Wow, "a squirrel trapped in a garden." 🐰Choco, choco 🐥Wow, "a squirrel trapped in a garden..." 🐹Isn't that the one from when we filmed Run BTS? 🐥That's you. 🐹Back when we filmed Run BTS. 🐥He's the one who did it. 🐻That one doesn't really look alike, though. 🐰Just by looking at it...Oh. 🐥You're right~It looked like that. 🐰Just by looking at it, this one looks the most delicious. 🐻Lately I've been craving desserts. 🐥I seriously felt like throwing up because of that. 🐻Just take that one out. 🐰It looks the tastiest. 🐥Wait, you can eat this? 🐰"A squirrel trapped in a garden." The hotel prepared these. They even have the Arirang logo on them. 🐻What's that?( Showing something to RM) 🐥Can I just look at it? What's this? 🐰A chocolate macaron. 🐻A stamp. 🐹I don't really like desserts. Should we play rock-paper-scissors? ( Jungkook adjustimg camera while members talking ) 🐰The angle is... 🐹You should explain that first. 🐰Like this... 🐹I need to shower too. 🐰Like this. 🐹Yeah. It's already twelve o'clock. 🐰Like this~Like thi~~That's right. Like this, This, this, this... Right, right, right. 🐹Hey, Namjoon-ah. I have something to tell you. 🐨Okay. 🐹Come out for a second. 🐨Okay Okay. 🐰We're going to end it? You're trying to end it, aren't you? 🐹No, no, no, no, no, that's not it. 🐨Let's all turn on our phones. Let's all use your phone. No. 🐨I was going to do that after this ended. 🐹Namjoon, come here. 🐨I just really want to shower. 🐥This is seriously a crossroads. 🐰I've..Been through something before. It's already twelve. 🐻Sit down, sit down. 🐰Go take a shower. 🐨My battery's dead. 🐻Sit down~~Let's talk a bit. 🐥It's Hyung's phone. 🐰Oh, it's Hyung's phone. 🐻But first~~ 🐰Then we should go. 🐹No, I have no intention of ending it. 🐨Turn them all on. Turn them all on. +

ₚᵣᵢₛₛₕᵢₑ𓍯𓂃𓏧♡

94,659 Aufrufe • vor 1 Monat

You have to really give it to OpenAI because Sora 2 is very impressive on a lot of fronts: - high quality video model with great physics - high quality audio in each video - high character consistency - multiple characters in one scene - accurate characters voice - social platform attached to it Before today the best AI video models were dominated by Chinese companies like ByteDance and Kuaishou and Google with Veo3. ByteDance makes TikTok, Kuaishou makes Kwai (similar app) and Google has YouTube to train on But none of these models had great character consistency, if it was a feature at all, let alone multiple characters in one scene. Generally you'd make a video and the face would slowly change into someone else, just not good On top of that Google was struggling with allowing people to upload characters scared it'd get abused for deep fakes, and just generally nerfing their model so you can't really use it for anything OpenAI solved that by re-thinking ownership over your characters smartly with Cameo, which is essentially "train yourself as a AI model" which we've all been doing in our apps for years, but in a more smart way, where you can control if only you make content with your appearance, or others too They've also added voice training to it immediately, which people would have to do separate on for ex ElevenLabs before On top of that the social platform aspect: Google's Veo 3 didn't have ANY community at all, while the Chinese video models did, but it was all more like weekly themed contests to win free credits, they never really managed to make it more than that, and it kinda stayed in this nerdy AI hacking vibe This vibe fits how hard it was/is to simply make a video featuring you or your friends with proper voice and audio and everything that Sora 2 does for you. You'd have to go to ElevenLabs to train your voices, then go to for ex Photo AI to train yourself as a person, then make videos, then add audio and voices, then edit them together, a lot of work! We don't know if Sora 2's social platform features will actually be used or take off, but it's a real cool experiment in trying to find a way to build a community around AI in a more Instagram-like way Being able to tag your friends and then add them as multiple characters is innovative in both the social and technical aspect So TL;DR OpenAI essentially took a lot of stuff that was already technically possible, then added new things that weren't possible yet, and then put it all together in a very friendly interface that even my mom can use, with generation times of just a few minutes which is extremely fast if you think of the pipeline behind it (multiple video generation + voice + audio etc.) And also importantly, it doesn't look like they nerfed it much for safety which is also very cool considering the legal risks So yes very very very impressive

@levelsio

178,100 Aufrufe • vor 10 Monaten

I genuinely want an explanation for this. SCAM run by IRCTC For the same train, same class (2AC), and the same date (9th), IRCTC shows a fare of ₹3,780 with a dynamic charge of ₹521. When I move across dates and come back to the exact same journey, the fare drops to around ₹3,505 while the dynamic charge suddenly falls to ₹261. If a seat is sold with a ₹261 dynamic charge, why was a higher dynamic charge being shown moments earlier for the same availability? Dynamic pricing is supposed to reflect demand, not behave like a slot machine. Ye Can Ministry of Railways and IRCTC explain how passengers are expected to trust fare calculations when the same seat appears to attract different dynamic charges within minutes? Passengers deserve transparency, not a pricing black box. And I'm really stunned to see that for the 60-day advance reservation the price is, at one instance, shown without dynamic fare & In the other instance when I switch between previous day and next day, the prices are again inflated. This is absolutely ridiculous. Just before people tell me that I should be checking on the app, the same behavior is on the app as well. I'm saying the same behavior on the desktop website of IRCTC. This is absolutely unacceptable by all means. What on earth are you doing Ashwini Vaishnaw!?? Congress Raghav Chadha please raise these issues in the parliament. Railways is what a common man would just traveling long distances and cheating them like this is unfair!!! Consumer Affairs #IRCTC #Railways #IndianRailways #ConsumerRights

A 🇮🇳

27,293 Aufrufe • vor 2 Monaten

The muscle group that makes men over 40 look old from behind: Rear delts. It's pretty easy to spot if this applies to you. Just stand side on in front of a mirror. You'll notice your shoulders will be rolled forward, likely your head is forward too, and your posture resembles something akin to Quasimodo. And you shouldn't be surprised. This is what happens after 25 years of pressing and desk work training the FRONT of your shoulder while the back of it did nothing. Every push you've ever done pulled your shoulders forward. Almost nothing you've done pulls them back into the socket. The fix I use (and recommend to clients too)? Seated single arm rear delt row with a high elbow and a roller squeezed between the knees. Why each piece matters: High elbow = this is what separates it from a normal row. Elbow travels out and up, in line with the rear delt fibers. Row with a tucked elbow and your lats take over. Lats are already strong. That's not the target. Seated + roller squeeze = pelvis anchored, ribs stacked, spine can't lean back to cheat the weight up. The rep comes from the shoulder, not momentum. No squeeze, and the lean-back creeps in by rep six. Single arm = most men over 40 have one shoulder blade that sits lower and works worse. Bilateral rows let the good side carry it. One arm at a time, the weak side gets found out and fixed. Cable = tension through the whole arc, including the stretched position in front of your body where the rear delt actually needs work. The rear delt pulls your arm back in line with your body. Train it and your shoulders sit where they did at 30. You'll find your shirts hang differently and you'll command a more assertive posture in board meetings and Zoom calls. Remember... User a lighter weight, high elbow and feel the back of the shoulder do the work. Most guys never have.

Simmo

35,522 Aufrufe • vor 21 Tagen

We’re launching a campus organization, inspired by Charlie Kirk! A few months before Charlie Kirk was shot dead on a university campus, I had a long conversation with him — almost an hour. He was worried about Canadian universities. The cancel culture. The silencing of conservative students. The indoctrination factories he had spent his entire career fighting south of the border. He had seen it up close, and he asked me: were we going to fight back? I told him yes. Then, on September 10, 2025, a politically motivated sniper climbed onto a rooftop at Utah Valley University and put a bullet in Charlie Kirk’s neck while he was doing exactly what he always did — standing up for free speech on a university campus. I’ve thought about that conversation a lot since then. Because Charlie understood something that too many people on our side still refuse to face: the university campus isn’t just where young people go to get degrees. It’s where the woke mob is manufactured. It’s where the cancel culture foot soldiers are recruited, trained, and radicalised — before being sent out into the world to tear down everything we hold dear. We’ve made real gains. Independent media is getting stronger. We win (sometimes) in the courts. And the battle for free speech has new allies, like Elon Musk and his social media platform, X. But the woke machine at our universities is still running at full capacity. You know the stories: Lindsay Shepherd was a 22-year-old teaching assistant at Wilfrid Laurier University. She showed a short video clip of Jordan Peterson in class — as part of a lecture on a controversial topic. Her professors hauled her into an interrogation and compared her to a Nazi showing propaganda films. This past January, Conservative MP Garnett Genuis was refused permission to hold an event at York University. A sitting Member of Parliament — barred from speaking to students. Those are just the stories that got coverage. Every day, thousands of our students sit down, stay quiet, and self-censor — terrified of being destroyed by the mob before their careers have even started. And nobody is fighting for them. If we don’t fight at the source — inside the lecture halls and student unions where the actual indoctrination happens — we’re only ever chopping heads off a hydra. It will keep growing new ones. And right now, on Canadian campuses, our side has nobody. The Conservative Party’s campus clubs are too nervous to stick their necks out for anyone — they don’t want to risk their political careers. No think tank is focused on campuses. The faith communities, the advocacy organizations — all doing important work, but few of them are walking through the doors of our universities. That is why The Democracy Fund (The Democracy Fund) is launching Canadian Students for Free Speech — a TDF-led national network that will establish student-led, officially recognized free speech clubs on every post-secondary campus in Canada. If you care about free speech, if you want to support conservative and freedom-oriented students on Canada’s university campuses, learn more about Canadian Students for Free Speech and donate to help build it. Here is the plan. The Democracy Fund is recruiting students with backbone, and we will train them in campus organising and free speech philosophy. We will coach them step by step through the process of getting their clubs officially recognised by their universities — and trust me, that battle alone will be worth documenting and publishing. We will equip them with professionally printed posters, pamphlets, and proven messaging to promote free speech. Canadian Students for Free Speech will bring speakers directly to those campuses: Tamara Lich, and other freedom fighters who’ve been through the fire. Debates, town halls, and meet-and-greets that give conservative and freedom-loving students a reason to come together and realise they are not alone. Canadian Students for Free Speech will train every club member to document every act of censorship — and we will publish every story. And when the administration comes after them — and they will come after them — Canadian Students for Free Speech will show up with cameras, journalists, and The Democracy Fund’s lawyers. Our students will not face the mob alone. To do this properly, The Democracy Fund is hiring a full-time National Campus Coordinator. This is a real, demanding job. This person will travel coast to coast — from UBC to Dalhousie — recruiting student leaders, running training weekends, coordinating speaker tours, managing club applications, and fielding that call at midnight when a dean suddenly decides to cancel a student event. They will be the spine of the entire operation. Beyond the salary, there are real costs to account for: printed materials for clubs at dozens of campuses, travel expenses for our speakers, legal fees when universities try to block or deregister our clubs, and the infrastructure to run a national student network. This is not a small project. But then again, losing an entire generation to indoctrination is no small matter. REPORT by Ezra Levant 🍁🚛:

Rebel News

28,042 Aufrufe • vor 1 Monat

SVM by hand ✍️ ~ 19 steps walkthrough below (Linear vs RBF) Support Vector Machines reigned supreme in machine learning before the deep learning revolution. An SVM predicts with dot products, the same matrix multiplication every model uses. What it does not do is train by backpropagation: it is fitted by convex optimization, so there is no matrix-multiplication backward pass for a GPU to accelerate. I drew and calculated two SVMs by hand: a linear one (top) and an RBF one (bottom), classifying the same two test vectors. Goal: turn six training vectors and their learned coefficients into a prediction, and see what changing the kernel actually changes. = 1. Given = Six training vectors, their labels, and the coefficients and bias already learned. A coefficient of zero means that vector is not a support vector: too far from the boundary to matter. = 2. Linear kernel, test vector 1 = Let us take the dot product of the test vector with every training vector. The dot product stands in for cosine similarity, and the column of results is the first column of the kernel matrix K. = 3. Linear kernel, test vector 2 = We do the same for the second, and K is complete. = 4. Signed weights = Let us multiply each coefficient by its label. The second training vector drops out here, because its coefficient is 0. = 5. Weighted combination = We multiply the signed weights through K and add the bias b. The result is a signed distance to the decision boundary: 17 and 5. = 6. Classify = Let us take the sign. Both are positive. = 7 to 11. RBF kernel, test vector 1 = Now the same picture with a different kernel, in five moves: square the differences, sum them, take the square root for the L2 distance, multiply by minus gamma, and raise e to that power. The negation is what turns a distance into a similarity, and gamma controls how far a single training vector's influence reaches. = 12 to 16. RBF kernel, test vector 2 = We repeat all five. The numbers change, the moves do not. = 17 to 19. Decision boundary, again = Signed weights, weighted combination, sign. Identical arithmetic to steps 4 through 6, on a K that was built a completely different way. The outputs: Linear K, first column = [13, 25, 12, 15, 19, 27] Linear decision values = 17 and 5, both positive RBF decision values = -2 and 1, so negative and positive The takeaway: the kernel is the only thing that changed, and it changed the answer. The linear SVM calls both test vectors positive; the RBF one splits them. Everything after the kernel matrix, the signed weights and the weighted combination and the sign, is the same page of arithmetic twice. 💾 Save this post!

Tom Yeh

16,916 Aufrufe • vor 23 Tagen

Sari & Ploy // Origin Story • Seedance 2.0 Omni-Reference • Kling 3.0 Omni • Grok Imagine Two teenage girls from broken homes, one Indonesian, one Thai, are recruited by a secret bilateral agency to fight organized crime across Southeast Asia. Their cover? High school students. Their reality? They're the most dangerous teenagers in the region. + + + A classified joint program between the Indonesian and Thai governments. Formed in response to the rising threat of organized crime networks operating across Southeast Asian borders. GARUDA-SIAM INITIATIVE (GSI) operates completely off the books. No public records, no official acknowledgment. Only a handful of senior police officials in both countries know it exists. GSI's mandate: recruit, train, and deploy unconventional assets to assist law enforcement operations in the region. + + + SARI — Indonesian. High school age. Grew up on the streets of Jakarta. Never had formal education before GSI. Her father was murdered by criminals when she was a child. Raised alone by her mother, who still doesn't know the full truth about what Sari does. Sari developed her Pencak Silat skills naturally on the streets, fighting was survival. GSI discovered her after she single-handedly took down a group of muggers in a Jakarta back alley. Her combat ability is far beyond her age. Quiet, serious, disciplined but still a teenager underneath it all. Gets annoyed easily. Loves snacks from Indomaret. Will answer her mom's phone call mid-mission without hesitation. PLOY — Thai. High school age. Grew up in the back streets of Bangkok. Same story, different country. Her father was killed by criminals when she was young. Raised by her mother, who believes Ploy is studying abroad in Jakarta on a student exchange program. Ploy learned Muay Thai in underground gyms since she was a kid, not for sport, but because she had no other choice. GSI found her competing in illegal fights in Bangkok at an age when most girls were still in middle school. Playful, relaxed, always eating something, but when the switch flips, she is ruthless. She and Sari share the same wound: fathers taken by criminals. That shared pain is the foundation of their bond. + + + GSI recruited them separately. Sari in Jakarta. Ploy in Bangkok. They were brought together at a GSI training facility and paired as a two-person unit. At first, they didn't get along. But over time, the shared loss of their fathers and the reality of their situation brought them closer. They became best friends. Now they are inseparable, on and off duty. + + + To maintain their normal lives and protect their identities, GSI enrolled both of them in a high school in Jakarta. Sari attends as a regular Indonesian student. Ploy is registered as an exchange student from Thailand. This is the official story that the school and public know. Ploy is allowed to wear her Thai school uniform as part of the "cultural exchange program," which conveniently explains why she looks different from everyone else. Their education is real but secondary. GSI believes that keeping them in a normal social environment is essential for their mental health. Agents who lose touch with normal life become unstable. So they go to class, do homework, hang out with classmates. But when GSI calls, they leave. Their absences are covered by a GSI handler embedded in the school, a teacher who is secretly a GSI operative. This handler manages their schedule, covers their missions, and keeps an eye on their wellbeing. + + + GSI offered both girls the same deal: your life is taken care of, from education, housing, future career, financial security for your mothers. In return, you work for us. You train. You fight. You help law enforcement take down the criminals that conventional police cannot reach. Both girls accepted. Not just for the security. But because they share the same drive, their fathers were taken from them by criminals, and they carry that anger. Fighting crime is not just a job for them. It is personal.

MXVDXN // DAN

36,512 Aufrufe • vor 4 Monaten

🏠 CHEST DAY – At-Home Execution Breakdown Chest doesn’t grow from reps. It grows from controlled tension. Today’s focus: activating both the clavicular head (upper chest) and sternal head (mid/lower chest) of the pec major while stabilizing through the anterior deltoids and triceps. 🔹 1. Dumbbell Flat Press 4–5 sets (bulk) / 3–4 sets (tone) 10–12 reps • Feet planted. • Shoulder blades retracted (pinch them into the bench). • Lower dumbbells 2–3 seconds until elbows hit ~90°. • Press up and slightly inward to increase pec engagement. • Do NOT lock elbows hard at the top — keep tension on chest. 👉 Cue: “Drive your biceps toward each other.” ⸻ 🔹 2. Incline Dumbbell Press Targets upper chest. • Bench at 30–45° (not too steep). • Keep chest lifted, ribs down. • Lower with control. • Press up on a slight arc — not straight vertical. 👉 If you feel it mostly in shoulders, lower the incline. ⸻ 🔹 3. Cable Chest Fly Isolation movement. • Set cables at mid-chest height. • Soft bend in elbows (don’t turn it into a press). • Stretch fully — let pec fibers lengthen. • Bring handles together and squeeze 1–2 seconds at midline. 👉 Think “hug a tree” not “push forward.” ⸻ 🔹 4. Chest Press Machine Controlled overload. • Keep lower back slightly arched. • Chest up. • Slow eccentric (3 sec down). • Drive through palms, not shoulders. 👉 Stop 1–2 reps before form breaks if bulking. 👉 Go to near failure if toning. ⸻ 🔹 5. Push-Up Finisher Burnout set. • Hands slightly wider than shoulders. • Lower chest to floor with control. • Core tight, glutes engaged. • Push until 1–2 reps shy of failure. ⸻ 📊 Programming Guide 🔸 Toning → 3–4 sets, 10–12 reps, last set near failure 🔸 Bulking → 4–5 sets, progressive overload weekly 🔸 Rest: 60–90 sec 🔸 Tempo: Control the negative. Explode the positive. Muscle responds to tension, not ego. If you train at home, there’s no excuse. Save this for your next chest day. If you want your at-home setup programmed specifically for YOUR physique goals, tap in.

Y A V

1,279,213 Aufrufe • vor 5 Monaten