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[Andrew deGrandpré @adegrandpre]

Exclusive | This Navy SEAL’s death left doubts. His family thought Pete Hegseth & Donald Trump Jr. would help.

By @HopeSeck & @DanLamothe for The @washingtonpost

Free link: https://t.co/W3cq5XfAuN

[Brett Warneke @brett_warneke]

Can we go back to telling people why you should vote for a candidate, instead of why you shouldn’t vote for their competitor?

Almost impossible to know who stands for what when it’s just constant shit slinging. Ain’t no wonder people are tired of it all together.

[Dean Turner @DeanTTraining]

The GREATEST 5x Per Week Workout Plan OF ALL TIME is…

Upper/Lower/Push/Pull/Lower

…and here’s what a fully programmed version of it looks like:

(If you run this Workout Plan exactly as written…you will get JACKED)

Day 1: Upper
Exercise 1: Incline Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Seated Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Machine or Cable Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 5: Machine or Cable Lateral Raises — 3x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls Supinated Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR
Exercise 7: Dip Machine — 2x5-10 @ 0-1 RIR

Day 2: Lower A
Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Pendulum or Hack Squats — 2x5-10 @ 0-1 RIR
Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 5: Glute Bridge Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 3x5-10 @ 0-1 RIR (Partial reps from the dorsiflexed position to the neutral foot position)
Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR

Day 3: OFF or Zone 2 Cardio

Day 4: Pull
Exercise 1: Wide Grip Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Machine Rows W/ Neutral Grip — 2x5-10 @ 0-1 RIR
Exercise 3: Single Arm Lat Pull-Down — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported T Bar Rows W/ Pronated Grip — 2x5-10 @ 0-1 RIR
Exercise 5: Rear Delt Fly Machine — 3x5-10 @ 0-1 RIR
Exercise 6: Machine or Cable Preacher Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Seated Dumbbell Curls Neutral/Hammer Grip W/ Upper Arm Support — 3x5-10 @ 0-1 RIR

Day 5: Push
Exercise1: Seated/Flat Machine Press — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Cuffed Low to High Cable Flys — 2x5-10 @ 0-1 RIR
Exercise 3: Pec Fly Machine — 2x5-10 @ 0-1 RIR
Exercise 4: Seated Machine OHP — 2x5-10 @ 0-1 RIR
Exercise 5: Machine or Cable Lateral Raises — 2x5-10 @ 0-1 RIR
Exercise 6: Incline Cable Tricep Push-Downs — 2x5-10 @ 0-1 RIR
Exercise 7: Overhead Tricep Extensions — 2x5-10 @ 0-1 RIR

Day 6: Lower B
Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: 45° Extensions or SLDL/RDLs — 2x5-10 @ 0-1 RIR
Exercise 4: Leg Press — 2x5-10 @ 0-1 RIR
Exercise 5: Calf Press — 3x5-10 @ 0-1 RIR
Exercise 6: Adduction Machine — 3x5-10 @ 0-1 RIR
Exercise 7: Ab Crunch Machine — 3x5-10 @ 0-1 RIR

Day 7: OFF or Zone 2 Cardio

[🦆 B1G Duck Energy 🦆 @B1GDuckEnergyy]

The Oregon/Iowa/Indiana bromance has been the best thing to come out of the Big 10 expansion.

🦆🐤🦬

[Dean Turner @DeanTTraining]

I’m going to drop some SERIOUS INSIGHT on y’all so pay attention…

Take a look at the first attached photo

These are the estimated maintenance calories for a client of mine after he completed his Cut (progress pic shown in Photo 2)

Here’s how I got this number:

1) First, I got his average bodyweight for the duration of the diet (175.13 lbs)

2) Second, I got his average calorie intake for the duration of the diet (1,696)

3) Third, I got his average weekly rate of loss for the duration of the diet (-.86%)

4) Fourth, I multiplied his average weekly rate of loss by his average bodyweight (.86% x 175.13 lbs = 1.506)

5) Fifth, I multiplied 1.506 x 3,500 (1 pound gained or lost = 3,500 calories…not a perfect rule but a good heuristic) = 5,271

5,271 was the estimated size of his deficit each week which, when divided by 7, means he was in a deficit of 753 calories per day

6) Sixth, I added that 753 calories per day to his weekly average calorie intake (1,696) to get his estimated maintenance calories of 2,449

NOW…pay attention:

His highest average weight was 184.28

His lowest average weight was 162.90

Given that he lost 20+ lbs, he VERY LIKELY experienced some metabolic down-regulation

As a result, his estimated maintenance calories are probably closer to 2200-2300 calories ASSUMING HIS ACTIVITY REMAINS FIXED

His activity got VERY HIGH toward the tail end of his cut (a week at 22,323 steps per day, a week at 21,264 steps per day, and a week at 25,004 steps per day)

So, I gave him the recommendation you see in photo # 3

This is how you properly transition out of a cut and into a bulk

Raising calories incrementally is just prolonging your dieting phase

Think about it…

If you’re in a 600 calories deficit and you bump calories by 200 per day…you’re still in a deficit, it’s just smaller

Bump by another 100 the next week…still a deficit

Bump by another 100 the next week…still a deficit

Bump by 100 the next week…STILL A DEFICIT

I’m not saying there aren’t reasons to do this but I would not suggest doing so if your intent is to get out of a deficit and into a surplus

In that instance, just do what I did here:

- Calculate estimated maintenance calories
- Give cushion in the event that you suspect metabolic adaptation occurred
- Deploy new numbers
- Continue to compile/watch data
- Allow for weird body water fluctuations to work themselves out over the first 1, 2, 3, maybe 4 weeks post calorie bump
- Adjust after that if rate of gain does not settle into .5ish pounds per week range

[Dean Turner @DeanTTraining]

The 1 year body comp enhancement protocol that you can run over and over and over and OVER again until you achieve your desired physique/max out your potential:

• Bulk for 18-20 Weeks
• Cut for 4-6 Weeks
• Bulk for 18-20 Weeks
• Cut for 8-10 Weeks

If you follow this exact protocol, you will spend about 75% of your time in a surplus and 25% of your time in a deficit

Assuming you begin using this protocol AFTER you’ve cut to the point that you’re boasting a pretty lean base physique, you will effectively always be oscillating between 10, 11, 12ish % body-fat and 15, 16, 17ish % body-fat

This means you will be in a perfect range to maintain good health AND solid aesthetics (even @ peak bulk)

NOTE: You do not HAVE to follow this exact protocol but the framework here makes a lot of sense in theory and it tends to translate to the real world (practical application) quite well

See calendar below for an example

Red = Weeks spent cutting

Green = Weeks spent bulking

This will allow you to enjoy the holiday season

It’ll ensure you never get too fat

And it’ll ensure you’re lean for the summer

Exact timeline may be altered

If you’d rather run one long extended bulk (36-40 weeks) and then one longer cut (12-16 weeks) preceding summer…that’s cool too but you had BETTER control your rate of gain or that cut is going to be ARDUOUS

[Hotiihotii🔥 @hotiiofficial]

Met a man in the gym in his 50s with a physique most people want and I asked for his routine.

He said: “Just 2 exercises per muscle group. Been doing it for 20 years.”

Chest — incline bench + cable fly
Shoulders — overhead press + lateral raises
Biceps — hammer curls + preacher curls
Triceps — pushdowns + overhead extensions
Back — pull-ups + barbell rows
Legs — squats + leg extensions

Then I begin to wonder

Are we doing too much in the gym just to feel productive during a workout?

[Dean Turner @DeanTTraining]

Pyramid training is absolutely GOOFY

Do your warm up sets
• ~10 reps @ 50% of first set working weight
• ~5 reps @ 75% of first set working weight
• ~2 reps @ 90% of first set working weight

Then hit your 2-3 sets of 5-10 reps at or near failure and move on

SIMPLE

[Dean Turner @DeanTTraining]

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…

[Mike Ott (Lover of beer and green bean casserole) @DustyBottoms04]

Jamie and Bill released another video about the current state of affairs

[Scott Dochterman @ScottDochterman]

@untilgame @rkrager8 Kirk knows the names of people who make the food, sweep the floors and make deliveries. I’ve heard countless stories about that. It’s the complete opposite with the former MBB coach and especially his family.

[Scott Dochterman @ScottDochterman]

Connor McCaffery preparing to watch Iowa against Florida.
Connor McCaffery after Iowa reaches the Elite Eight.
IYKYK

[FanDuel @FanDuel]

The Hawkeye State 🫡

[FELTS @Zhoops44]

IOWA BASKETBALL IS GOING TO THE ELITE 8!!!!!!!

[Heavens! @HeavensFX]

FOLGUEIRAS DAGGER DUNK IOWA TO ELITE 8

[Slater @SlaterKinnick_]

Best season ever and get bounced by Iowa in the Sweet 16?

Never beating the lil bro allegations 😂

[Awful Announcing @awfulannouncing]

"FOLGUEIRAS HAMMERS IT HOME!" - Kevin Harlan

No. 9 seed Iowa is going to the Elite Eight! 🏀🔨🎙️ #MarchMadness #NCAATournament

[Fan @IAhwks]

@BowTiedYukon @nickroob1 You didn’t respond to any of the claims though. Was two times not enough? Would ten handshakes suffice?

[Fan @IAhwks]

@BowTiedYukon You know I don’t think this discourse is going far enough. A handshake before and after the match was definitely not enough. Very disrespectful. I think he should have shaken his hand many more times. Why only one more time? He should probably shake his hand ten more times.

[Cap’n @hawkeyekirk]

The fact that Fran took more talented teams with easier paths to the tourney and failed to make the second weekend is why a change had to be made. And the McCaffery clan can try to rewrite history all they want but tonight is why he’s at Penn and why Ben is at Iowa.