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FAN.CITYZEN1
FAN.CITYZEN1
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Thursday 17 September 2026 13:53:03 GMT
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user51922165749
🇨🇦🇧🇸 👍👎👊🤛👍🤞🤞🤞🤞 :
2026-09-17 19:00:44
1
user9396679067167
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2026-09-17 17:27:26
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yamaljr158
𝕂𝕚𝕟𝕘𝕦𝕚 𝕃à𝕘à𝕣é ⚽⓾🇪🇦 :
[Réconfortant][Réconfortant][Réconfortant]
2026-09-17 15:54:08
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moussasidibe479
moussasidibe :
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2026-09-17 13:55:44
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doua.cissokho54
Barça à vie 💙❤️ :
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2026-09-17 14:02:06
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elton.john780
𝐄𝐥𝐭𝐨𝐧**𝐅𝐨𝐨𝐭⚽️💙💫 :
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2026-09-17 13:59:00
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kegang4
GP🥷⚔️ :
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2026-09-17 14:22:44
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abdoulmahamane7
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2026-09-17 19:28:59
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abdul.gafar.kon
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2026-09-17 18:18:35
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isa84124
isaissa ibrahim 6687 :
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2026-09-17 20:05:33
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mouta.chke
Mouta Chéke :
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2026-09-17 19:26:55
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2026-09-17 15:10:35
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zakariasawadogo206
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2026-09-17 17:08:16
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dabire.seko
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mamadou.gana47
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user960841960745
حسين قلاوي :
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2026-09-17 19:51:06
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user3597931611748
عمرتحدين🇹🇩🇸🇩 :
[Commovedor][Commovedor][Commovedor]
2026-09-17 16:43:11
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user2844624831967
نور يحي :
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2026-09-17 19:27:34
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user8761847020381
علاءالدين الكتلوني ❤️‍🔥 :
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2026-09-17 16:49:51
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user3438883696819
ام قمر :
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2026-09-17 18:17:52
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user9252280040844
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2026-09-17 18:39:57
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2026-09-17 16:03:12
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2026-09-17 15:14:48
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user2471328481265
عبدالحمدعبكر :
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2026-09-17 21:47:00
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adama.camara6170
king dabouwil :
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2026-09-17 14:35:22
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☘Snap:EmeEcte lil sis taught me this one😹 #brunette #OOTD #northtexas #fyp
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até te ver pirando... | prévia do curso na bio | #lucasbergvall #lucasbergvalledit #tottenham #edit #fyp | dt: @lipão @️ ⋆ 𝙫𝙞𝙣𝙣𝙮 ⋆ @¿cortez? @️ 𝙫𝙞𝙣𝙣𝙮 @lzinwxq @￴￴ ￴ ￴￴ ￴￴￴ ￴￴ ￴￴ ￴ @ˡᵉˢᵏ ᵠᵗᶻ @￴ ￴￴￴￴ ￴￴ ￴￴ ￴￴ ￴￴￴￴ ￴￴￴￴￴ ￴￴ @🫨 @¡?phznwq¿!
até te ver pirando... | prévia do curso na bio | #lucasbergvall #lucasbergvalledit #tottenham #edit #fyp | dt: @lipão @️ ⋆ 𝙫𝙞𝙣𝙣𝙮 ⋆ @¿cortez? @️ 𝙫𝙞𝙣𝙣𝙮 @lzinwxq @￴￴ ￴ ￴￴ ￴￴￴ ￴￴ ￴￴ ￴ @ˡᵉˢᵏ ᵠᵗᶻ @￴ ￴￴￴￴ ￴￴ ￴￴ ￴￴ ￴￴￴￴ ￴￴￴￴￴ ￴￴ @🫨 @¡?phznwq¿!
A Queen 👑
A Queen 👑
You don't have to train every set to failure. Leave 1–3 reps in the tank and still grow. Gym lore says if you didn't fail, the set didn't count. Research on trained lifters shows failure and non-failure can produce similar muscle size (CSA = cross-sectional area) and strength gains — and while hypertrophy trends better when sets finish closer to failure, 1–2 RIR (reps in reserve = how many reps you still had left) often matches going all the way. Strength stays similar across a wide RIR range. Practical take: • Most working sets → stop ~1–3 reps short • Save true failure for last set / isolation / low-volume days • Log RIR. Progress load or reps weekly Chasing failure every set mostly adds fatigue — not guaranteed extra growth. This week, train most sets with 1–3 RIR in mind. Save failure for the last set — then progress. Save this. Share with your training partner. Not medical advice. Educational content for healthy adults. Individual needs vary. #LegionElite #RIR #TrainSmart #Hypertrophy #StrengthTraining
You don't have to train every set to failure. Leave 1–3 reps in the tank and still grow. Gym lore says if you didn't fail, the set didn't count. Research on trained lifters shows failure and non-failure can produce similar muscle size (CSA = cross-sectional area) and strength gains — and while hypertrophy trends better when sets finish closer to failure, 1–2 RIR (reps in reserve = how many reps you still had left) often matches going all the way. Strength stays similar across a wide RIR range. Practical take: • Most working sets → stop ~1–3 reps short • Save true failure for last set / isolation / low-volume days • Log RIR. Progress load or reps weekly Chasing failure every set mostly adds fatigue — not guaranteed extra growth. This week, train most sets with 1–3 RIR in mind. Save failure for the last set — then progress. Save this. Share with your training partner. Not medical advice. Educational content for healthy adults. Individual needs vary. #LegionElite #RIR #TrainSmart #Hypertrophy #StrengthTraining

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