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Seeking strain early with “+ / $ sets” RX Today: 3 x 5 @ 60,60,65% (3sec Ecc.) Final Set: AMAP @ 65% NO TEMPO Indian Hill Football

Logan Neff

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11,061 görüntüleme • 6 ay önce •via X (Twitter)

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My Isolated Leg Workout ♥️ Warm up with 2 sets of walking lunges 1.Smith machine Bulgarian Split Squat- 1 warm up set of 12 reps + 5 working sets of 12-15 reps (progressive overload) 2.Isolated prone leg press Variation - 4 x 15 reps (progressive overload) 3.Superset : Dumbbell Bulgarian Split squat - 3 x 15 reps (progressive overload) + Elevated reverse lunge 3 x 10-12 reps (body weight) 4.Good Mornings - 3 x 8-12 reps 5.Standing Calve raises - 5 x 15-20 reps

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32 kg (70.5 lb) dumbbells, about 65 degree incline, 5 reps, not close to failure. Please critique. Weak setup is my biggest concern. This is sort of "grease the groove" strength training. I didn't expect to do more than 3. Will increase angle next time. Might need to buy heavier dumbbells. 3rd set after one warm up set and one 28 kg x 10 set. Doing one more after this. Also doing neutral grip pull ups and Bulgarian split squats today as a superset.

32 kg (70.5 lb) dumbbells, about 65 degree incline, 5 reps, not close to failure. Please critique. Weak setup is my biggest concern. This is sort of "grease the groove" strength training. I didn't expect to do more than 3. Will increase angle next time. Might need to buy heavier dumbbells. 3rd set after one warm up set and one 28 kg x 10 set. Doing one more after this. Also doing neutral grip pull ups and Bulgarian split squats today as a superset.

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The 44 ⚽️

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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

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Day 2 – Final Update No boat crossings today, but plenty of illegal migrants tracked and located at a beach I know well. Tomorrow has all the signs of being busy: ideal weather conditions and large numbers already in position. It’s an early night for me, with a 3:30am start. The footage below is what I can only describe as an open invasion of the UK. Stay tuned.

The Nowhere Photographer

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The Eberflus film is reminding me of early Quinn scheme with better LB play! #1 Micah can be well hidden or a chess piece in his scheme #2 The LB's will eat in this scheme because they have no choice you cannot hide in this def as a LB #3 The Scheme forces the ball at these A1 CBs #4 He Runs some 3-4 looks too #5 There are self scouted counters in his defense that set bait for OC's to trap themselves. (He'll show you an empty middle & then set a trap for it out of the same look)

The Eberflus film is reminding me of early Quinn scheme with better LB play! #1 Micah can be well hidden or a chess piece in his scheme #2 The LB's will eat in this scheme because they have no choice you cannot hide in this def as a LB #3 The Scheme forces the ball at these A1 CBs #4 He Runs some 3-4 looks too #5 There are self scouted counters in his defense that set bait for OC's to trap themselves. (He'll show you an empty middle & then set a trap for it out of the same look)

Akoye Media

83,427 görüntüleme • 1 yıl önce

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

How I currently leg press to maximize hypertrophy 🤓 1. No quarter or half repping with tons of weight with your feet high up like a BITCH 2. Choose a weight you can take through a comfortable but reasonably deep range of motion 3. Move feet low enough to have deep but comfortable dorsiflexion (toe stretch to shin) 4. Execute a range of motion that stretches the quads but keeps the tension on them through the entire rep, for me this is when I feel light pressure between my calves and hamstring (I could technically let the weight squish me to such a point that my own hamstring and body are removing tension at the bottom 5. Lay hands on knees for a totally useless safety blanket (ok half serious I do think perceived stability neurologically increases large motor unit recruitment regardless of or in tangent with actual stability but this is just a working theory I have 6. Embrace pain feel sadge For Rep schemes personally I think (after warming up) a heavy first working set 5-10 reps 1-2 reps shy of failure to maximize large motor unit recruitment followed by 1-3 lighter sets within 1-3 reps of failure of 12-15 reps works best because lighter sets following a heavy first set seems to offset the fall-off in strength for the second set due to contrast overcompensation of the muscles (think about how after a heavy set the next set FEELS lighter and often you can take the second set FURTHER) it’s almost like having 2 first sets!

Hench D. Kunt🥛

24,198 görüntüleme • 1 yıl önce

🏠 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.

🏠 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

1,274,447 görüntüleme • 5 ay önce

🇺🇸 STARSHIP FLIGHT 11: SHIP 38 HEADS TO THE PAD Elon confirmed launch is set for Monday ~5PM CT, building on the success of Flight 10 with high-stakes upgrades and aggressive testing. The booster, reused from Flight 8, will launch with 24 flight-proven Raptor engines and test a new 13-5-3 landing burn configuration, ending with a hover and drop into the Gulf of Mexico - no catch attempt. Starship will perform in-space tests, including a Raptor engine relight and deployment of 8 Starlink simulators. These are suborbital and will burn up on reentry. Reentry is designed to push limits: heat shield tiles have been deliberately removed in vulnerable areas to stress-test the system. The ship will attempt a final dynamic banking maneuver, testing the subsonic return profile for future landings at Starbase, with splashdown set for the Indian Ocean. Source: NSF - NASASpaceflight.com, SpaceX

Mario Nawfal

51,391 görüntüleme • 9 ay önce

Mohammad Kudus continued to show his talent and high quality vs Brighton today. Genuinely unreal, the type of performance that mavericks show. His strength on the ball and progressing us further up the pitch is priceless. He is able to go on the inside or outside, stressing his full backs and not letting them breath. Ferdi Kadioglu done extremely well today to limit him to an extent. His flair and creativity really does give me early Neymar Jr vibes. He has potential to show reunions of his skillset to world football. Neymar with heaps of athleticism. 3 G/A in 5 league games this season. Solid. 🎥: 🛸

Mohammad Kudus continued to show his talent and high quality vs Brighton today. Genuinely unreal, the type of performance that mavericks show. His strength on the ball and progressing us further up the pitch is priceless. He is able to go on the inside or outside, stressing his full backs and not letting them breath. Ferdi Kadioglu done extremely well today to limit him to an extent. His flair and creativity really does give me early Neymar Jr vibes. He has potential to show reunions of his skillset to world football. Neymar with heaps of athleticism. 3 G/A in 5 league games this season. Solid. 🎥: 🛸

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🚨"NFL Spotlight" with #Bengals CB DJ Turner II, one of the NFL's most underrated CBs: FULL VIDEO + TIMESTAMPS👇 0:00 - Cold Open 2:33 - Start of interview 3:01 - The origin of “JuanDrago” 6:00 - Early football journey 8:07 - Choosing Michigan 9:46 - Playing for Jesse Minter & Mike Macdonald 11:43 - Jim Harbaugh whiteboard story 16:38 - Falling to end of Round 2 in NFL Draft 18:29 - Reuniting with Dax Hill 19:55 - Welcome to the NFL moment 22:12 - How meditation has been crucial for DJ 26:58 - Overcoming early adversity 28:30 - Year 3 breakout 🚀 31:26 - Following No. 1 WRs 33:42 - Practicing against Ja’Marr & Tee 34:55 - “Drago” suit line 38:07 - Caleb Downs 38:45 - Future goals 40:05 - Thoughts on Boye Mafe, Bryan Cook signings. 41:00 - Potential contract extension 42:05 - Who’s next for NFL Spotlight?

🚨"NFL Spotlight" with #Bengals CB DJ Turner II, one of the NFL's most underrated CBs: FULL VIDEO + TIMESTAMPS👇 0:00 - Cold Open 2:33 - Start of interview 3:01 - The origin of “JuanDrago” 6:00 - Early football journey 8:07 - Choosing Michigan 9:46 - Playing for Jesse Minter & Mike Macdonald 11:43 - Jim Harbaugh whiteboard story 16:38 - Falling to end of Round 2 in NFL Draft 18:29 - Reuniting with Dax Hill 19:55 - Welcome to the NFL moment 22:12 - How meditation has been crucial for DJ 26:58 - Overcoming early adversity 28:30 - Year 3 breakout 🚀 31:26 - Following No. 1 WRs 33:42 - Practicing against Ja’Marr & Tee 34:55 - “Drago” suit line 38:07 - Caleb Downs 38:45 - Future goals 40:05 - Thoughts on Boye Mafe, Bryan Cook signings. 41:00 - Potential contract extension 42:05 - Who’s next for NFL Spotlight?

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