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@keodandep15: up lại coi, hôm qua bị lỗi cái qq gì rồi. cre : @𓆩ᴀʟᴏᴋ𓆪 #✨🧁cupcake_city🍰🧸 #gacha #trend #edit #keodandep15

tinh nhiều và khó yếu
tinh nhiều và khó yếu
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Saturday 15 August 2026 02:39:13 GMT
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_simp.pe.con_
Kẻ Điên :
cho bé xin ý tưởng.
2026-09-25 11:30:47
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vo.ca.cua.flop
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bl tự k.ỉ☺️✌️
2026-09-17 14:49:26
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a pull-up at 240 lb is not a strength problem. it is a ratio problem, and you control both sides of the ratio. one side is the assisted pull-up machine. you kneel on the pad, the pin takes weight off, and the progression is the pin. pass three sets of eight clean on one setting and you have earned the next one. not a feeling — a number. write it in your phone. the other side is bodyweight. every five pounds you lose is a free pin. the small deficit from the gut plan moves the same bar the machine does, and doing both at once is why this works for heavier guys when
a pull-up at 240 lb is not a strength problem. it is a ratio problem, and you control both sides of the ratio. one side is the assisted pull-up machine. you kneel on the pad, the pin takes weight off, and the progression is the pin. pass three sets of eight clean on one setting and you have earned the next one. not a feeling — a number. write it in your phone. the other side is bodyweight. every five pounds you lose is a free pin. the small deficit from the gut plan moves the same bar the machine does, and doing both at once is why this works for heavier guys when "just do more pull-ups" never did. three days. two on the assisted machine with heavy pulldowns behind it, one slow day where everything is three seconds down. the pulldown weight is the marker: when you can pull seventy percent of your bodyweight for eight, the machine is on its lowest pin and the rep is close. twelve to sixteen weeks for most of us. kipping is not a shortcut, it is a different exercise. last slide is the whole ladder on one screenshot. Here is the whole 3-day plan written out, so you do not have to swipe back and forth in the gym: Day 1 — Assisted 🦾 Assisted pull-up, lat pulldown, seated row + preacher curl machine. Day 2 — Slow 🦾 Lat pulldown, chest-supported row, rear delt fly + ab crunch machine. Day 3 — One pin less 🦾 Assisted pull-up, lat pulldown, seated row + preacher curl machine. The assistance pin comes down. Every 5 lb you lose is a free pin. Pulldown weight should reach 70% of bodyweight. The rep. Twelve to sixteen weeks for most heavier guys. Kipping is not a shortcut. It is a different exercise. Save this so you know exactly what to do on your next session — and send it to the mate who keeps saying he'll start Monday. 🫶 what pin are you on right now? #mensfitness #machineworkout #newtogym #gymanxiety #gymtips
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