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The "Pussy Push-Up" exercise strengthens vaginal muscles by squeezing rhythmically—like a pulsating grip 🍑🔥. #Fitness #Kegel #DirtyWorkout #PussyPower #NSFW Quote:"Clench me like your last orgasm—tight, relentless, & dripping with need."💦😈

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37,787 views • 3 months ago •via X (Twitter)

NSFW #Fitness #Kegel #DirtyWorkout #PussyPower #NSFW

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The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

The most underrated exercise on the planet is the Bar Hang. But 99% of people don't even do them. Here are 4 powerful reasons to do bar hangs every day: 1. They improve your posture Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body. They also provide a constant stretch on the shoulders, back arms & lats. This helps reverse upper body posture defects that come from sitting for too long. 2. They improve your strength Your weight is supported first by the grip of your hand. A good grip improves your performance across all exercises like the pull-up, rows, deadlifts...pretty much any activity requiring a grip. 3. They build stronger shoulders Bar hangs can improve mobility, and strengthen the shoulders & lats while reducing shoulder pain. They stretch the brachial muscles while strengthening the supraspinatus tendon, which is responsible for shoulder strength & endurance. 4. They may help you live longer Grip strength can be a biomarker for your inner age & determines your mobility & strength as you get older. In some studies, decreased grip strength is associated with accelerated biological age. There are 2 ways to do bar hangs: The first is a passive hang (video) Take an overhand grip. Let shoulders & lats relax. Your body should sink with your shoulders touching your ears. Hang there with feet slightly forward, core braced & let your weight passively stretch your shoulders, lats, & back. The second is an active hang. Start in a passive hang. Retract your shoulder blades down and away from your ears. Stop retracting when your ears reach your elbows. Hold for as long as you can. This puts more emphasis on the muscles in your shoulders and back. If you're a beginner aim for 10 seconds to start. Work your way up to one minute and eventually 2 minutes at a time. As long as you're not sore you can do these daily. If you can't hang from a bar you can step on a box at first to help support your weight. Another way is to attach a resistance band to the bar putting while putting your feet on it. Bar hangs are one of the most underrated exercises on the planet especially if you work at a desk. Add these to your daily workouts and experience the benefits.

Dan Go

1,340,930 views • 3 years ago

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Struggling to improve your bench press? Here’s how to identify and fix your weaknesses to increase your bench Let’s start with some form tips Big Arch - Retract your shoulder blades and drive your traps into bench by digging them into the pad. Maintain that tightness throughout the duration of the lift Bend the Bar - Act like you’re trying to bend the bar before you lift off. This causes you to externally rotate elbows to engage your lats which is crucial for a heavy bench Deep Breath - Take a deep breath before lift off and hold it in until you lift the bar where you’ll blow the air out on the way up Keep wrists straight - Wrap up your wrists tight with some wrist wraps. Don’t let wrists go limp on the concentric (lifting portion of the press). You’re losing poundage if you do Lower the bar with control - This is where lats and rear delts come into play. Nice and controlled descent and hit just below pecs Keep the arch - don’t let the bar sink into your chest and lose your arch. Keep air in and core tight the entire lift. This shortens the range of motion and allows you to stay tight and in control of the bar Leg drive and act like you’re standing up off the bench - As you explode up, drive your feet and push the bar back as if you’re trying to stand up off the bench. Weak off the chest? Likely an issue with pec strength. Here’s some exercises to help with that: -Pause Bench (1-3 seconds) -Wide Grip Bench -Incline Barbell Press -Spoto Presses -Weighted Dips -DB Flat/Incline Presses Weak with the lockout portion of the lift? Likely a weakness in your triceps or shoulders. Exercises to help with that: -Close Grip Bench -Board Presses -Pin Presses -Floor Presses -Skullcrushers -Weighted Dips -Military Presses -Slingshot Press -JM Presses -Overhead Presses Few other pieces of advice: 1) Get that back as big and strong as you can! Makes it a helluva lot easier to control the weight and add stability if our lats can support the weight. This will also carry over into your squat and deadlift. Row, row, and then row some more. Pullups/Pulldowns like crazy especially before you bench to get blood flowing back there which will help you feel and engage your lats before you lift. 2) Get a mini bicep pump from some curls before you press. Nothing heavy but having some blood in the biceps can help with tendonitis issues and help protect your joints. 3) Warm up the shoulders using a resistance band to get blood flowing to the rear delts and loosen up the shoulders. Take a foam roller and scrub the hell out of your lats as well to loosen up your shoulders.

Bailey Schober | Men’s Fitness & Nutrition Coach

26,038 views • 7 months ago

Woke up ready to attack the day like it owes me progress 💪🔥 No excuses, no half measures—just pure fire from the moment my feet hit the floor 🚀⚡ Every rep, every set, every decision is an all-out assault from a fitness standpoint 💯 I don’t wait for motivation; I manufacture it by showing up and going harder than yesterday 😤💥 Today that mindset paid off BIG 🏆 Hit a massive PR: 405lbs on the bar, locked in with resistance bands adding another 25lbs of pure tension 🔥💪 The stretch at the bottom, the explosive drive through the mid-range—everything felt heavier, meaner, and more real 😤⚡ That extra resistance forced every muscle fiber to wake up and fight 💪🔥 This is what “getting after it” looks like 🚀 Not just lifting heavy, but attacking life the same way: with intensity, consistency, and zero quit 💯 Stack the wins, chase the discomfort, and watch yourself transform 🏆💥 Ready to reclaim your power and train like a true champion? Join the #ReclaimYourThrone Elite D1 training course and start dominating every session at the highest level 👑🔥 Let’s go!

Woke up ready to attack the day like it owes me progress 💪🔥 No excuses, no half measures—just pure fire from the moment my feet hit the floor 🚀⚡ Every rep, every set, every decision is an all-out assault from a fitness standpoint 💯 I don’t wait for motivation; I manufacture it by showing up and going harder than yesterday 😤💥 Today that mindset paid off BIG 🏆 Hit a massive PR: 405lbs on the bar, locked in with resistance bands adding another 25lbs of pure tension 🔥💪 The stretch at the bottom, the explosive drive through the mid-range—everything felt heavier, meaner, and more real 😤⚡ That extra resistance forced every muscle fiber to wake up and fight 💪🔥 This is what “getting after it” looks like 🚀 Not just lifting heavy, but attacking life the same way: with intensity, consistency, and zero quit 💯 Stack the wins, chase the discomfort, and watch yourself transform 🏆💥 Ready to reclaim your power and train like a true champion? Join the #ReclaimYourThrone Elite D1 training course and start dominating every session at the highest level 👑🔥 Let’s go!

#ReclaimD1

17,709 views • 8 days ago

Hi guys, I’m Dr. Siddu Patil, and this is my story of how I fell in love with fitness 🏋️‍♂️ I was 17 years old when I joined MBBS. I loved cricket and dreamed of quitting medicine to pursue it professionally. But my parents convinced me it wasn’t the right path. That was the first time in my life I truly felt like I failed, like I couldn’t follow my heart. Out of frustration, I started doing push-ups at home—every single day—for 3–4 months. When I went back to college, I joined a gym, initially because my crush went there 😅. For the next 5 years, it was on and off. I studied hard, but also drank and smoked a lot. Fitness wasn’t consistent… yet it always lingered in the background. After my internship, I moved to Bengaluru and started going to the gym regularly. I was finally serious… until life threw me a curveball: bilateral inguinal hernia. Living alone, I felt like my life was over. Post-surgery, I couldn’t even walk properly for 15 days, and depression was heavy. But slowly, I started doing push-ups in my room again. Gradually, I went back to the gym. Three months later, I decided: no more excuses. I quit alcohol and smoking, and committed fully to fitness. Last December, I took it to the next level by hiring a personal trainer. Today, I’m almost at my peak fitness, pushing myself every day to get better. I even completed a personal trainer course, despite being a doctor. If there’s one thing I want to tell you: if you ever feel depressed, start working out. Your body and mind will thank you. If this story inspires you, like & follow. And if you want online coaching for weight loss or muscle gain, DM me.

Hi guys, I’m Dr. Siddu Patil, and this is my story of how I fell in love with fitness 🏋️‍♂️ I was 17 years old when I joined MBBS. I loved cricket and dreamed of quitting medicine to pursue it professionally. But my parents convinced me it wasn’t the right path. That was the first time in my life I truly felt like I failed, like I couldn’t follow my heart. Out of frustration, I started doing push-ups at home—every single day—for 3–4 months. When I went back to college, I joined a gym, initially because my crush went there 😅. For the next 5 years, it was on and off. I studied hard, but also drank and smoked a lot. Fitness wasn’t consistent… yet it always lingered in the background. After my internship, I moved to Bengaluru and started going to the gym regularly. I was finally serious… until life threw me a curveball: bilateral inguinal hernia. Living alone, I felt like my life was over. Post-surgery, I couldn’t even walk properly for 15 days, and depression was heavy. But slowly, I started doing push-ups in my room again. Gradually, I went back to the gym. Three months later, I decided: no more excuses. I quit alcohol and smoking, and committed fully to fitness. Last December, I took it to the next level by hiring a personal trainer. Today, I’m almost at my peak fitness, pushing myself every day to get better. I even completed a personal trainer course, despite being a doctor. If there’s one thing I want to tell you: if you ever feel depressed, start working out. Your body and mind will thank you. If this story inspires you, like & follow. And if you want online coaching for weight loss or muscle gain, DM me.

Thefitdoc

33,392 views • 11 months ago

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

You can trick your body to lift more than you normally can Because of this, I do it every session on my personal training, which I’ve shared through my Super Set program. It’s called Post Action Potentiation (PAP) and it’s a temporary state where your muscles and nervous system are activated and operated in a heightened state It’s all about ramping up to reach this state and I use 3 steps to get there. Stage 1: bodybuilding exercises, low effort and longer durations. Think bicep curls, reverse flys sets of 12-20. Perfect for the first exercise/set scheme of the day. But it’s not enough to get to that true state of potentiation. We need more. Stage 2: You’ve got some blood flowing, you’re warm up and starting your primary exercise of the day like bench press. Your warm up sets are ramping up with low to moderate weight paired with high effort. This starts really recruiting those bigger stronger type II motor units. Remember you don’t need the reps near failure to recruit type II motor units, you just need effort. Stage 2 is great but we can go even deeper Stage 3: These are the working sets. You are pairing heavier weight with high effort. The magic is doing it without taking on fatigue. My programming and coaching notes guide you. Each set sets you up for the next, allowing you to end on a max set of some kind. Then every exercise and set after that you’re able to lift more than normal. You’ve reached this state of potentiation and you ride the wave down Super Sets uses 2 more secondary strength exercises followed by single joint bodybuilding exercises. We squeeze the juice completely The training split for Super Sets is one muscle group per day, you can run it 4-7 times per week.

Official Strength Debates

10,798 views • 2 months ago

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

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 views • 26 days ago

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

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

Dean Turner

87,328 views • 2 months ago

Hey Stew Peters Was that same Jewish gold company sponsoring you when you sabotaged the Died Suddenly film by including a video of a supposed post-vaccine blood clot removal that was actually taken a year and a half before covid vaccines were even available? Just like your buddy Alex Jones sabotaged Sandy Hook, you’re set to do the same with your upcoming film, Occupied. And you’ll screw it up—not just because you’re incompetent, but because you’re a puppet on a leash, carrying out someone else’s agenda. If last night’s XSpace proved anything, it’s that you’re a thin-skinned, manipulative deceiver. You weaponize false outrage and feigned offense to deflect from valid criticism and derail anyone calling you out. It was stomach-turning to witness. And all these other fäggøts were stroking your ego like it’s the last cock they’ll ever get. Once again, you’re nothing more than an initiated hack, funded and directed by Jewish sponsors, strategically deployed to fumble the ball when it matters most. You’ve managed to turn fucking-up into a lucrative business. Congrats. IanMalcolm84 and his overly sensitive fanboy cohost Truth dropped me saying I was simping for Dustin Nemos when in fact I clearly started my rant with “f Dustin I’m not here to defend him.” This is after I had my hand up like a loser for an hour as they let everyone else speak ahead of me. Petty bullshit, lies and Jew-moves by ALL of you. Covering and shielding Stew like good little fluffers. Stew, the only thing that “died suddenly” was the last shred of respect anyone had for you. Listening to you talk about your follower count and views nonstop proves that you are nothing more than a numbers prostitute. A lot like that hoodrat clown ΛЯIΣᄂ who I came up to expose in the first place. thank you @emseeonx & @CanadianAnon048 for the audio clip🔥👊

Hey Stew Peters Was that same Jewish gold company sponsoring you when you sabotaged the Died Suddenly film by including a video of a supposed post-vaccine blood clot removal that was actually taken a year and a half before covid vaccines were even available? Just like your buddy Alex Jones sabotaged Sandy Hook, you’re set to do the same with your upcoming film, Occupied. And you’ll screw it up—not just because you’re incompetent, but because you’re a puppet on a leash, carrying out someone else’s agenda. If last night’s XSpace proved anything, it’s that you’re a thin-skinned, manipulative deceiver. You weaponize false outrage and feigned offense to deflect from valid criticism and derail anyone calling you out. It was stomach-turning to witness. And all these other fäggøts were stroking your ego like it’s the last cock they’ll ever get. Once again, you’re nothing more than an initiated hack, funded and directed by Jewish sponsors, strategically deployed to fumble the ball when it matters most. You’ve managed to turn fucking-up into a lucrative business. Congrats. IanMalcolm84 and his overly sensitive fanboy cohost Truth dropped me saying I was simping for Dustin Nemos when in fact I clearly started my rant with “f Dustin I’m not here to defend him.” This is after I had my hand up like a loser for an hour as they let everyone else speak ahead of me. Petty bullshit, lies and Jew-moves by ALL of you. Covering and shielding Stew like good little fluffers. Stew, the only thing that “died suddenly” was the last shred of respect anyone had for you. Listening to you talk about your follower count and views nonstop proves that you are nothing more than a numbers prostitute. A lot like that hoodrat clown ΛЯIΣᄂ who I came up to expose in the first place. thank you @emseeonx & @CanadianAnon048 for the audio clip🔥👊

Sir Escanor (𝘏𝘰𝘱𝘪𝘶𝘮 𝘚𝘭𝘢𝘺𝘦𝘳)

82,378 views • 1 year ago

❤️Andreas❤️: Magic of Motion (I Need Your Love) Remember that short teaser with Andreas that blew up and got 11k views here? It absolutely haunted me! 27 seconds felt like a total crime for such a massive idea. So I spent almost a full month witching over this digital magic. I wanted to quit so many times, but the resulting moments were so beautiful that I just could not stop. Now I present to you 4 full minutes of incredible feline grace and otherworldly plasticity. Andreas uses his entire body to express every single emotion from I Need Your Love by Ellie Goulding. The vibe is totally mesmerizing! 🤩 I am my own toughest critic, but even I am deeply impressed by this. Watch, like, retweet it please and drop your honest thoughts in the comments! Enjoy the amazing show! 🕺🔥🤍 #digitalartist #dancevideo #choreography #elliegoulding #ineedyourlove #dubstep #hypnoticvibe #andreas #malecharacter #bbart #danceboy #loveboy #streetdance #visualart #sweetboy #starboys #denimshorts #cutoffshorts #customdenim #SlowMoVibes #dancevibes

❤️Andreas❤️: Magic of Motion (I Need Your Love) Remember that short teaser with Andreas that blew up and got 11k views here? It absolutely haunted me! 27 seconds felt like a total crime for such a massive idea. So I spent almost a full month witching over this digital magic. I wanted to quit so many times, but the resulting moments were so beautiful that I just could not stop. Now I present to you 4 full minutes of incredible feline grace and otherworldly plasticity. Andreas uses his entire body to express every single emotion from I Need Your Love by Ellie Goulding. The vibe is totally mesmerizing! 🤩 I am my own toughest critic, but even I am deeply impressed by this. Watch, like, retweet it please and drop your honest thoughts in the comments! Enjoy the amazing show! 🕺🔥🤍 #digitalartist #dancevideo #choreography #elliegoulding #ineedyourlove #dubstep #hypnoticvibe #andreas #malecharacter #bbart #danceboy #loveboy #streetdance #visualart #sweetboy #starboys #denimshorts #cutoffshorts #customdenim #SlowMoVibes #dancevibes

BB Art

19,864 views • 29 days ago

🚨Abubaker Abed, who joined The Ditch in Doyle's last summer, speaks at the Jewish Anti Zionist Congress this Saturday at 10am with an address titled Freedom is a Verb: Taking Action Without Seeking Permission 'Imagine yourself stuck in a in a tiny swathe of land of around 365 kilometres where your food is controlled by the Israelis, your water is being controlled – everything. It's an open-air prison. You need the permission of the Israelis to get out of Gaza and that's what happened with me when I left three months ago. So growing up under occupation means that you have no freedom and you are like an animal being fed every single day to be slaughtered in one of the wars or escalations.' ⬇️Details below⬇️

🚨Abubaker Abed, who joined The Ditch in Doyle's last summer, speaks at the Jewish Anti Zionist Congress this Saturday at 10am with an address titled Freedom is a Verb: Taking Action Without Seeking Permission 'Imagine yourself stuck in a in a tiny swathe of land of around 365 kilometres where your food is controlled by the Israelis, your water is being controlled – everything. It's an open-air prison. You need the permission of the Israelis to get out of Gaza and that's what happened with me when I left three months ago. So growing up under occupation means that you have no freedom and you are like an animal being fed every single day to be slaughtered in one of the wars or escalations.' ⬇️Details below⬇️

The Ditch

18,044 views • 1 month ago

Bryan Johnson: 5-MeO-DMT therapy outperformed every longevity protocol so far “ If I just subjectively compare my experience with 5-MeO-DMT to having a better diet, and exercising every day, and sleeping well, and doing the sauna, and doing hyperbaric oxygen therapy, this was more efficacious than all of them in terms of the reset of me as a human. It just is incomparable. And I guess I'm really left pondering, for this molecule to have such a gigantic impact. Now, how long will it last? What's the decay curve like? You know, will I become the former Brian within 30 days, 60 days, so I have to repeat this again? I don't know. When you sleep well, you feel great. When you exercise, great. But nothing like what 5-MeO-DMT did in terms of like, the reset of me as a human.” Bryan Johnson ------------------------------------------ Thanks to our partner for making this happen! The Pod by Eight Sleep cools your bed to 55°F and uses Autopilot to optimize your sleep, all night. Use code ALLIN at for up to $350 off.

Bryan Johnson: 5-MeO-DMT therapy outperformed every longevity protocol so far “ If I just subjectively compare my experience with 5-MeO-DMT to having a better diet, and exercising every day, and sleeping well, and doing the sauna, and doing hyperbaric oxygen therapy, this was more efficacious than all of them in terms of the reset of me as a human. It just is incomparable. And I guess I'm really left pondering, for this molecule to have such a gigantic impact. Now, how long will it last? What's the decay curve like? You know, will I become the former Brian within 30 days, 60 days, so I have to repeat this again? I don't know. When you sleep well, you feel great. When you exercise, great. But nothing like what 5-MeO-DMT did in terms of like, the reset of me as a human.” Bryan Johnson ------------------------------------------ Thanks to our partner for making this happen! The Pod by Eight Sleep cools your bed to 55°F and uses Autopilot to optimize your sleep, all night. Use code ALLIN at for up to $350 off.

The All-In Podcast

66,720 views • 4 months ago

Flew this tight little white twink all the way to Dubai to be our personal cum-guzzling fuck toy, breeding bitch, and eager pink boy-cunt for the entire week. We parade and pose him like a trophy wherever we go, but behind closed doors we three huge hung Black Bulls are viciously destroying and wrecking his sloppy, greedy boy-pussy — brutally stretching, pile-driving, and gaping his hungry fuckhole raw with our thick veiny BBCs until it’s completely ruined, prolapsed, wrecked, and turned into a sloppy dripping cum-sleeve. By the end of the week this little snowbunny won’t be walking straight, just waddling bow-legged with our thick loads bubbling and leaking out of his destroyed cunt down his thighs. Hope he packed a fucking diaper for that long flight home 😈🍆💦💦💦 #BBC #Interracial #SizeQueen #BlackDaddies #BoyPussy #TwinkDestruction #LuxuryBBC #BreedingSeason #HeightDifference #Snowbunny #BBCGang #PinkBoyPussy #CumDump #HoleWrecker #BBCBreeding #GapingBoy #SloppyCunt #BoyCunt #CumSleeve #ProlapsedPussy #BBCWorship

Flew this tight little white twink all the way to Dubai to be our personal cum-guzzling fuck toy, breeding bitch, and eager pink boy-cunt for the entire week. We parade and pose him like a trophy wherever we go, but behind closed doors we three huge hung Black Bulls are viciously destroying and wrecking his sloppy, greedy boy-pussy — brutally stretching, pile-driving, and gaping his hungry fuckhole raw with our thick veiny BBCs until it’s completely ruined, prolapsed, wrecked, and turned into a sloppy dripping cum-sleeve. By the end of the week this little snowbunny won’t be walking straight, just waddling bow-legged with our thick loads bubbling and leaking out of his destroyed cunt down his thighs. Hope he packed a fucking diaper for that long flight home 😈🍆💦💦💦 #BBC #Interracial #SizeQueen #BlackDaddies #BoyPussy #TwinkDestruction #LuxuryBBC #BreedingSeason #HeightDifference #Snowbunny #BBCGang #PinkBoyPussy #CumDump #HoleWrecker #BBCBreeding #GapingBoy #SloppyCunt #BoyCunt #CumSleeve #ProlapsedPussy #BBCWorship

DC Daddy

17,991 views • 2 months ago

🚨Alert the authorities. It's me, Chesnyy, rightful ruler of ALL comfy spots. 😤👑 My so-called 'baby brother' Kenji (19 weeks, acts like 19 minutes) just waddled over with his sacred stuffy, flopped next to me like he pays rent... and—brace yourselves—THIS GIANT FUR MOOSE IS ALREADY 2/3 MY SIZE. TWO. THIRDS. I'm sitting here doing math in my head: if he keeps growing at this rate, by summer he'll need his own postal code. The front door? Forget it. We'll have to install a garage door. Or teach him to teleport. Or just live outside like a very expensive lawn ornament. He could just sleep on the roof. 🚪💥 And the couch? Oh honey, the couch is already filing for divorce. I'm clinging to the armrest like it's the last lifeboat on the Titanic while this fluff disaster sprawls out claiming territory like Columbus with a chew toy. One more inch and I'll be sleeping on the floor like a peasant. But LOOK AT HIM. Still 100% certified baby: clutching that stuffy like it's his lawyer in a custody battle, big moosey eyes all 'Big Sis, am I doing adorable right?' 🧸🥹 How is a waddling earthquake still this smoosh-faced potato gremlin? The duality is giving me whiplash. Send prayers. Or industrial-sized treats. Or a bigger house. Preferably all three. Jumbo sized so there's some left for me. Place your bets below: - Will Kenji outgrow the house before he masters sitting straight and a reliable recall? - Will I survive to see him full-grown or get yeeted off the furniture first? - Most dramatic eviction plan wins bragging rights. Drop your roasts/predictions! 👇😂🔥 #Rottweiler #ServiceDogLife #BigPuppyProblems #KenjiTheChaosMoose #ChesnyyTheQueen #RottieSibs #GrowingTooFast #HelpImBeingSquished

🚨Alert the authorities. It's me, Chesnyy, rightful ruler of ALL comfy spots. 😤👑 My so-called 'baby brother' Kenji (19 weeks, acts like 19 minutes) just waddled over with his sacred stuffy, flopped next to me like he pays rent... and—brace yourselves—THIS GIANT FUR MOOSE IS ALREADY 2/3 MY SIZE. TWO. THIRDS. I'm sitting here doing math in my head: if he keeps growing at this rate, by summer he'll need his own postal code. The front door? Forget it. We'll have to install a garage door. Or teach him to teleport. Or just live outside like a very expensive lawn ornament. He could just sleep on the roof. 🚪💥 And the couch? Oh honey, the couch is already filing for divorce. I'm clinging to the armrest like it's the last lifeboat on the Titanic while this fluff disaster sprawls out claiming territory like Columbus with a chew toy. One more inch and I'll be sleeping on the floor like a peasant. But LOOK AT HIM. Still 100% certified baby: clutching that stuffy like it's his lawyer in a custody battle, big moosey eyes all 'Big Sis, am I doing adorable right?' 🧸🥹 How is a waddling earthquake still this smoosh-faced potato gremlin? The duality is giving me whiplash. Send prayers. Or industrial-sized treats. Or a bigger house. Preferably all three. Jumbo sized so there's some left for me. Place your bets below: - Will Kenji outgrow the house before he masters sitting straight and a reliable recall? - Will I survive to see him full-grown or get yeeted off the furniture first? - Most dramatic eviction plan wins bragging rights. Drop your roasts/predictions! 👇😂🔥 #Rottweiler #ServiceDogLife #BigPuppyProblems #KenjiTheChaosMoose #ChesnyyTheQueen #RottieSibs #GrowingTooFast #HelpImBeingSquished

Team Servicerottie🇨🇦🐕‍🦺🦽

12,199 views • 6 months ago

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: 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 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 Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 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: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 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 Extension Machine — 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 Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT 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 -Training less often (Every Other or 3x Per Week) -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 -Training more often (4x Per Week) -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 Continued in post below…

Upper/Lower Men’s Workout Plan You will NOT find a schedule friendly workout plan that’ll drive TOP TIER results better than this one, gentlemen: 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 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 Leg Curls — 2-3x5-10 @ 0-1 RIR Exercise 3: Pendulum/Hack Squats — 2-3x5-10 @ 0-1 RIR Exercise 4: 45 Degree Extension Machine — 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: Cuffed Cable Lateral Raises — 2-3x5-10 @ 0-1 RIR Exercise 6: Preacher Curls — 2-3x5-10 @ 0-1 RIR Exercise 7: Overhead Tricep Extension Machine — 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 Extension Machine — 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 Scheduling Options: 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗔 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: OFF Day 6: LOWER B Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗕 - 𝟰𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Day 1: UPPER A Day 2: LOWER A Day 3: OFF Day 4: UPPER B Day 5: LOWER B Day 6: OFF Day 7: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗖 - 𝗘𝘃𝗲𝗿𝘆 𝗢𝘁𝗵𝗲𝗿 𝗗𝗮𝘆 Day 1: UPPER A Day 2: OFF Day 3: LOWER A Day 4: OFF Day 5: UPPER B Day 6: OFF Day 7: LOWER B Day 8: OFF REPEAT 𝗦𝗖𝗛𝗘𝗗𝗨𝗟𝗘 𝗢𝗣𝗧𝗜𝗢𝗡 𝗗 - 𝟯𝘅 𝗣𝗲𝗿 𝗪𝗲𝗲𝗸 Week 1 - UPPER A / OFF / LOWER A / OFF / UPPER B / OFF / OFF Week 2 - LOWER B / OFF / UPPER A / OFF / LOWER A / OFF / OFF Week 3 - UPPER B / OFF / LOWER B / OFF / UPPER A / OFF / OFF Week 4 - LOWER A / OFF / UPPER B / OFF / LOWER B / OFF / OFF REPEAT 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 -Training less often (Every Other or 3x Per Week) -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 -Training more often (4x Per Week) -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 Continued in post below…

Dean Turner

34,749 views • 3 months ago

🚨ANNOUNCEMENT! New Partnership + AI Coaching Offer from Anyman Fitness and Spren 🚨 I have a big announcement to make… For the last 18 months I’ve been working quietly behind the scenes on a BIG project… You may have seen me post about the iOS app “Spren” - a groundbreaking app that tests your body fat % using just your iPhone. The app has been 3rd party tested and is as accurate as a DEXA scan. If you’re into fitness, you know how wild that statement is. A DEXA scan is the gold standard for body fat testing (and they cost $200+ to get one). The Spren CEO (Jason Moore) reached out to me in 2023 and he had a proposal. He wanted to create an AI based coaching offer for people who tested their body fat % with Spren and were unhappy with the results. But he didn’t want it to be generic like Chat GPT. He wanted to model the AI after a coach with extensive experience working with the general public. For the last 18 months, we have been working behind the scenes building this offer, and it just got released to the public. The AI has been fully trained on my coaching strategies, teachings, preferences, and mindset/motivational style. Here’s how it works: • Send a text message to 734-499-1101 • If you’re outside of the US, send the text via What’s App • You’ll be sent a link to learn everything the AI can do for you • You get unlimited scans on the Spren iOS body fat testing app ($70 value) • You get a customized nutrition plan for your goals, and “AI me” will guide you on your journey You connect the app to your macro tracker and wearable. Every few weeks, you scan your body fat % again, and “I” will make adjustments as needed for you to make swift and rapid progress. The best part? I don’t take breaks. I’m always here for you. The “style” is all me… You need reminders to get your butt off the couch and go to the gym? I got you. You need done-for-you meal plans that hit your macros/calories exactly? I got you. You need recipe ideas? Workouts when traveling? Exercise substitutions? Supplementation questions? Or you just want to shoot the breeze? (Lol) I got you! I’m here, 24/7, in your back pocket. I’m thrilled to have a shared vision with Spren on this. To learn more about this new, cutting-edge offer, send a text to 734-499-1101 and check it out!

🚨ANNOUNCEMENT! New Partnership + AI Coaching Offer from Anyman Fitness and Spren 🚨 I have a big announcement to make… For the last 18 months I’ve been working quietly behind the scenes on a BIG project… You may have seen me post about the iOS app “Spren” - a groundbreaking app that tests your body fat % using just your iPhone. The app has been 3rd party tested and is as accurate as a DEXA scan. If you’re into fitness, you know how wild that statement is. A DEXA scan is the gold standard for body fat testing (and they cost $200+ to get one). The Spren CEO (Jason Moore) reached out to me in 2023 and he had a proposal. He wanted to create an AI based coaching offer for people who tested their body fat % with Spren and were unhappy with the results. But he didn’t want it to be generic like Chat GPT. He wanted to model the AI after a coach with extensive experience working with the general public. For the last 18 months, we have been working behind the scenes building this offer, and it just got released to the public. The AI has been fully trained on my coaching strategies, teachings, preferences, and mindset/motivational style. Here’s how it works: • Send a text message to 734-499-1101 • If you’re outside of the US, send the text via What’s App • You’ll be sent a link to learn everything the AI can do for you • You get unlimited scans on the Spren iOS body fat testing app ($70 value) • You get a customized nutrition plan for your goals, and “AI me” will guide you on your journey You connect the app to your macro tracker and wearable. Every few weeks, you scan your body fat % again, and “I” will make adjustments as needed for you to make swift and rapid progress. The best part? I don’t take breaks. I’m always here for you. The “style” is all me… You need reminders to get your butt off the couch and go to the gym? I got you. You need done-for-you meal plans that hit your macros/calories exactly? I got you. You need recipe ideas? Workouts when traveling? Exercise substitutions? Supplementation questions? Or you just want to shoot the breeze? (Lol) I got you! I’m here, 24/7, in your back pocket. I’m thrilled to have a shared vision with Spren on this. To learn more about this new, cutting-edge offer, send a text to 734-499-1101 and check it out!

Jason Helmes

15,819 views • 1 year ago

🚨Candace Owens JUST DECLARED WAR on Pastors & Christian Influencers 🔥🚨 She's getting more DANGEROUS by the day — especially after her wild theories (Charlie Kirk conspiracies, anyone?) keep getting **DEBUNKED** left and right. As always, she's spinning the narrative that a massive **PSYOP** is targeting her and her followers... But now she's leveling up the chaos. She's straight-up telling her **loyal cult** that your pastors and preachers aren't shepherds — they're **soldiers** in a coordinated "war" **against** you. And because voices like mine (and other truth-telling influencers) have been **crushing** her lies with facts and Scripture... She's expanding the hit list. Now she's convincing her followers that **Christian influencers** like us are also enlisted in this supposed "war" **against** them. She knows exactly what she's doing. Her audience is packed with people who are already fragile, searching, and vulnerable. This isn't just drama — it's a deliberate push to **drive them away** from biblical Christianity... and straight into **her** orbit. Wake up, Church. This is next-level manipulation. Don't let her rewrite your faith. Stay anchored in the Word, not her outrage. Who's with me? Drop a 🔥 if you're standing firm against the division! ✝️ #CandaceOwens #OperationMockingPastor #ChurchWakeUp #TruthOverConspiracy

🚨Candace Owens JUST DECLARED WAR on Pastors & Christian Influencers 🔥🚨 She's getting more DANGEROUS by the day — especially after her wild theories (Charlie Kirk conspiracies, anyone?) keep getting DEBUNKED left and right. As always, she's spinning the narrative that a massive PSYOP is targeting her and her followers... But now she's leveling up the chaos. She's straight-up telling her loyal cult that your pastors and preachers aren't shepherds — they're soldiers in a coordinated "war" against you. And because voices like mine (and other truth-telling influencers) have been crushing her lies with facts and Scripture... She's expanding the hit list. Now she's convincing her followers that Christian influencers like us are also enlisted in this supposed "war" against them. She knows exactly what she's doing. Her audience is packed with people who are already fragile, searching, and vulnerable. This isn't just drama — it's a deliberate push to drive them away from biblical Christianity... and straight into her orbit. Wake up, Church. This is next-level manipulation. Don't let her rewrite your faith. Stay anchored in the Word, not her outrage. Who's with me? Drop a 🔥 if you're standing firm against the division! ✝️ #CandaceOwens #OperationMockingPastor #ChurchWakeUp #TruthOverConspiracy

Reverend Jordan Wells

26,879 views • 7 months ago

🔥LEGENDARY! This Mr. Porter guy was illegally kept from speaking at a prior school board meeting, and what happened next was BASED! He went SCORCHED EARTH! Americans are FED UP with the WOKENESS that’s infected our government and schools! “First, a moment of silence for Charlie Kirk who was KlLLED by leftist guerrilla TERR0RISTS in Utah.” “I don't like any of your people. You guys are in an echo chamber. You bring in these LEFT WING NUT JOBS with weird blue hair and sht, and you think that that's the voters and the electorate that you're representing. IT’S NOT.” “So I'm just here to further reiterate that I DON’T LIKE YOU, and that I identify as Ray Gallagher. You did not allow me to speak last time. So this time I am turning your ENTIRE board meeting into a sht show!” Incredibly Based.

🔥LEGENDARY! This Mr. Porter guy was illegally kept from speaking at a prior school board meeting, and what happened next was BASED! He went SCORCHED EARTH! Americans are FED UP with the WOKENESS that’s infected our government and schools! “First, a moment of silence for Charlie Kirk who was KlLLED by leftist guerrilla TERR0RISTS in Utah.” “I don't like any of your people. You guys are in an echo chamber. You bring in these LEFT WING NUT JOBS with weird blue hair and sht, and you think that that's the voters and the electorate that you're representing. IT’S NOT.” “So I'm just here to further reiterate that I DON’T LIKE YOU, and that I identify as Ray Gallagher. You did not allow me to speak last time. So this time I am turning your ENTIRE board meeting into a sht show!” Incredibly Based.

Gunther Eagleman™

1,664,836 views • 10 months ago

mc: during wlgyt, a poster with chungseob's back reveal and i ask staff who was that but they didn't answer me. they didn't tell us until the end even we ask who is the actor behind it but no answer, it is bcs it's was a spoiler that needs a tight security? seonho: the director talk to me during our last team dinner that they made something like an album or something "i didn't include chungseob because i was afraid it would be a spoiler," he said. mc: your first appearance was during the closet scene right? and i was like oh? i know that actor is let me find it later but still i didn't recognize you. seonho: back then, it took almost 4 hours each time just to get the makeup and styling done. they had to attach each strand of hair one by one. so we put an incredible amount of time and effort into it and in a way, i was actually happy that people didn't recognize me. mc: and during the time that you asked permission for marriage you made a cute scene like- jungie: abonim~ mc: i heard that there's a lot of adlibs. seonho: it was bcs the director instructed me where to where to walk as other actors need to be seen on camera angles, so ofc the actors need to be on angle and while having their scene i came in while thinking 'i need to be close to my father in law while smiling' and then i started to walk towards them so i did the slapstick to fill in the gaps.. just like we do during rehearsal and the good thing about this is we filmed when IU said the "omonim~" first and i remember it to clearly and do it the same.

mc: during wlgyt, a poster with chungseob's back reveal and i ask staff who was that but they didn't answer me. they didn't tell us until the end even we ask who is the actor behind it but no answer, it is bcs it's was a spoiler that needs a tight security? seonho: the director talk to me during our last team dinner that they made something like an album or something "i didn't include chungseob because i was afraid it would be a spoiler," he said. mc: your first appearance was during the closet scene right? and i was like oh? i know that actor is let me find it later but still i didn't recognize you. seonho: back then, it took almost 4 hours each time just to get the makeup and styling done. they had to attach each strand of hair one by one. so we put an incredible amount of time and effort into it and in a way, i was actually happy that people didn't recognize me. mc: and during the time that you asked permission for marriage you made a cute scene like- jungie: abonim~ mc: i heard that there's a lot of adlibs. seonho: it was bcs the director instructed me where to where to walk as other actors need to be seen on camera angles, so ofc the actors need to be on angle and while having their scene i came in while thinking 'i need to be close to my father in law while smiling' and then i started to walk towards them so i did the slapstick to fill in the gaps.. just like we do during rehearsal and the good thing about this is we filmed when IU said the "omonim~" first and i remember it to clearly and do it the same.

juyz 🥐

29,584 views • 7 months ago