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Saturday 26 September 2026 05:02:56 GMT
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سهران أنا و مخليني حاير واعد نجومه 🌃⭐️
سهران أنا و مخليني حاير واعد نجومه 🌃⭐️
#criticschoiceawards #criticschoiceawards2025 #awardseason
#criticschoiceawards #criticschoiceawards2025 #awardseason
অপেক্ষা 🐸🙏 #starvidio📣 #starvidio #videostar #unfrezzmyaccount #foryourpage @TikTok
অপেক্ষা 🐸🙏 #starvidio📣 #starvidio #videostar #unfrezzmyaccount #foryourpage @TikTok
LEG DAY WORKOUT. QUADS, HAMSTRINGS & GLUTES. 1. SMITH MACHINE SQUAT Sets: 4 | Reps: 8–12 Execution: Position the bar across your upper back with feet shoulder-width apart. Brace your core, bend your knees and hips, and lower yourself under control. Keep your feet flat and knees tracking in line with your toes. Push through your feet to return to standing. Target muscles: Quads, glutes and adductors. 2. BARBELL SUMO SQUAT Sets: 3 | Reps: 10–12 Execution: Stand with your feet wider than shoulder-width and toes slightly turned outward. Hold the bar securely in front of your body. Bend your knees and hips, keeping your chest lifted and back neutral. Push through your feet to stand tall. Target muscles: Adductors, glutes and quads. 3. DUMBBELL ROMANIAN DEADLIFT (RDL) Sets: 3 | Reps: 8–12 Execution: Hold a dumbbell in each hand in front of your thighs. Keep your knees slightly bent and push your hips backward while lowering the dumbbells close to your legs. Maintain a neutral spine and lower until you feel a stretch in your hamstrings. Drive your hips forward to return to standing. Target muscles: Hamstrings and glutes. 4. BULGARIAN SPLIT SQUAT Sets: 3 | Reps: 8–10 per leg Execution: Stand a comfortable stride in front of a bench with your rear foot elevated. Keep your torso stable, brace your core, and lower your hips by bending your front knee. Push through your front foot to return to the starting position. Complete all reps on one leg before switching sides. Target muscles: Quads and glutes, with hamstring assistance. 5. MACHINE LEG EXTENSION Sets: 3 | Reps: 12–15 Execution: Adjust the seat so your knees align with the machine's pivot and position your shins behind the padded roller. Extend your legs smoothly, squeeze your quads at the top, and lower the weight slowly without letting it drop. Target muscles: Quadriceps. Train hard, stay consistent. #LegDay #LegWorkout #FitnessTok #GymTok#creatorsearchinsights
LEG DAY WORKOUT. QUADS, HAMSTRINGS & GLUTES. 1. SMITH MACHINE SQUAT Sets: 4 | Reps: 8–12 Execution: Position the bar across your upper back with feet shoulder-width apart. Brace your core, bend your knees and hips, and lower yourself under control. Keep your feet flat and knees tracking in line with your toes. Push through your feet to return to standing. Target muscles: Quads, glutes and adductors. 2. BARBELL SUMO SQUAT Sets: 3 | Reps: 10–12 Execution: Stand with your feet wider than shoulder-width and toes slightly turned outward. Hold the bar securely in front of your body. Bend your knees and hips, keeping your chest lifted and back neutral. Push through your feet to stand tall. Target muscles: Adductors, glutes and quads. 3. DUMBBELL ROMANIAN DEADLIFT (RDL) Sets: 3 | Reps: 8–12 Execution: Hold a dumbbell in each hand in front of your thighs. Keep your knees slightly bent and push your hips backward while lowering the dumbbells close to your legs. Maintain a neutral spine and lower until you feel a stretch in your hamstrings. Drive your hips forward to return to standing. Target muscles: Hamstrings and glutes. 4. BULGARIAN SPLIT SQUAT Sets: 3 | Reps: 8–10 per leg Execution: Stand a comfortable stride in front of a bench with your rear foot elevated. Keep your torso stable, brace your core, and lower your hips by bending your front knee. Push through your front foot to return to the starting position. Complete all reps on one leg before switching sides. Target muscles: Quads and glutes, with hamstring assistance. 5. MACHINE LEG EXTENSION Sets: 3 | Reps: 12–15 Execution: Adjust the seat so your knees align with the machine's pivot and position your shins behind the padded roller. Extend your legs smoothly, squeeze your quads at the top, and lower the weight slowly without letting it drop. Target muscles: Quadriceps. Train hard, stay consistent. #LegDay #LegWorkout #FitnessTok #GymTok#creatorsearchinsights
-Compact, powerful, and easy-to-use induction stove! 🥩 Join us on Zolele Live today to get huge discounts on the ZOLELE IC101! Heavy-duty 2000W coil, simple press-and-turn knob control, uniform magnetic heat distribution, and advanced heat dissipation system. Click the LIVE button, claim your vouchers, and checkout live! 💖 #zolele #zolelephilippines #zoleleIC101 #zoleleinductioncooker #inductioncooker #electriccooker
-Compact, powerful, and easy-to-use induction stove! 🥩 Join us on Zolele Live today to get huge discounts on the ZOLELE IC101! Heavy-duty 2000W coil, simple press-and-turn knob control, uniform magnetic heat distribution, and advanced heat dissipation system. Click the LIVE button, claim your vouchers, and checkout live! 💖 #zolele #zolelephilippines #zoleleIC101 #zoleleinductioncooker #inductioncooker #electriccooker
Here’s a final set of presses for my chest training. When hitting peak fatigue, I’ll do two rest pauses and as many half reps as I can at the end. CONTROL THE WEIGHT - ESPECIALLY at the end when you’re so f*cking fatigued and all you got left is your grit and guts 🤪 - that’s the time to really CONTROL YOUR FORM. At this point it’s all mental flow state through the pain - and that’s where the magic happens. On the other side of is your pain, is your greatness. Then we’ll cry together after the set 😭😂 🤜🏾🤛🏼 As I said in my other post, I took a full year to drop approximately 50lbs (to play my character in Benny Safdie’s Lizard Music”) going from 285lbs which was my weight for filming “The Smashing Machine” to my current weight of 234lbs. Wanted to take my time and cut the weight in a smart, wise way that didn’t involve anything extreme or any kind of crash cutting. Doing it this way created a great opportunity for me to become super acutely attuned to my body - mentally/spiritually and of course physically. It’s also given me a completely new perspective on the “mind muscle connection” that we as athletes are always chasing. Full sovereignty over my trials, errors and progress. That’s the way we want it. I’ll post more training/training philosophy vids as I’m able to. And can’t wait to expand this overall conversation with all you guys about training, health, nutrition, wellness, peak performance etc - when we launch @ProjectRock 10.0 🗡️ 🛡️
Here’s a final set of presses for my chest training. When hitting peak fatigue, I’ll do two rest pauses and as many half reps as I can at the end. CONTROL THE WEIGHT - ESPECIALLY at the end when you’re so f*cking fatigued and all you got left is your grit and guts 🤪 - that’s the time to really CONTROL YOUR FORM. At this point it’s all mental flow state through the pain - and that’s where the magic happens. On the other side of is your pain, is your greatness. Then we’ll cry together after the set 😭😂 🤜🏾🤛🏼 As I said in my other post, I took a full year to drop approximately 50lbs (to play my character in Benny Safdie’s Lizard Music”) going from 285lbs which was my weight for filming “The Smashing Machine” to my current weight of 234lbs. Wanted to take my time and cut the weight in a smart, wise way that didn’t involve anything extreme or any kind of crash cutting. Doing it this way created a great opportunity for me to become super acutely attuned to my body - mentally/spiritually and of course physically. It’s also given me a completely new perspective on the “mind muscle connection” that we as athletes are always chasing. Full sovereignty over my trials, errors and progress. That’s the way we want it. I’ll post more training/training philosophy vids as I’m able to. And can’t wait to expand this overall conversation with all you guys about training, health, nutrition, wellness, peak performance etc - when we launch @ProjectRock 10.0 🗡️ 🛡️

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