@keiruch.keiruch: # It's m'y birthday 31🥳🤍 يوم#سعيد #لي😜💕🌹

Khei_roch 🫂K❤️

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Friday 31 October 2025 10:26:03 GMT

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Môĥméď BM🫡😎 :

happy birthday 🥳🤍

2025-10-31 12:42:42

2

nour :

habby Birthday 💗Omri 39oba 100ans

2025-10-31 12:12:24

1

nadjib 🌚 :

كل عام وانتي بألف خير

2025-11-01 00:43:12

1

Khaled tomii :

🥰🥰🥰

2026-04-04 02:54:30

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You don't have to choose between running and lifting. You just need to stop mixing them randomly. This is the exact split I'd give someone who wants to run 3x a week, hit the gym 3x, and not burn out by Thursday. The logic is simple: → Run and gym days never overlap → Upper body lifts sit between your runs (legs stay fresh) → The one hard run of the week lands mid-week, when you're not already cooked → Sunday is fully off. No negotiating. 6 hours a week. That's it. Most people fail not because they lack motivation but because they have no structure to fall back on when motivation dips. This is that structure. Save & Share 🧠📚 #freetimeathletes #fitnessadvice #Running #lifting #workouttips

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