Lmao

Physical Therapy🎓 Fitness Coach 🇵🇭 Sports Physiotherapy⚕️

[Lmao @Wiissshh]

New skill 🔓

[Lmao @Wiissshh]

Small wins. 🔓📝

[Lmao @Wiissshh]

PTRP na ko bukas! 🥳🙏☝🏻

[PRC Board @prcboard]

Upcoming....
➔ LET Results September 2024
➔ BAR Exam Results 2024
➔ CPALE Results December 2024
➔ PTLE Results December 2024
https://t.co/R8WJVavbr5

[Lmao @Wiissshh]

Good results plzzzz

[Lmao @Wiissshh]

ReDdy 2.0 🚘

[Lmao @Wiissshh]

REDdy 🚘

[Conor Harris @Conor_Harris_]

The Myth of "Upper Crossed Syndrome".

A thread:

[Lmao @Wiissshh]

Tas nagiinom ng weekend 😅

[Lmao @Wiissshh]

16:8 + cal deficit

[Bleacher Report @BleacherReport]

Russell Westbrook has reached 25,000 career points 👏

He's the 25th player in NBA history to accomplish this 🔥

[Lmao @Wiissshh]

All the way up this feb! 📈

[Danilo @odedanilo]

February is going to come with a Ta Daa from God . Let’s claim this 🕯️🕯️🕯️🕯️🕯️🕯️

[FIBA Basketball @FIBA]

Legends are forever.

#MambaForever ♾️🖤

[Los Angeles Lakers @Lakers]

Forever 💜

[Flash @Flashyasf]

Fully committed to my goals and growth right now

[Lmao @Wiissshh]

🟣

[Lmao @Wiissshh]

TYL! 🙏 122% in 9 days! 💪💜

[Lmao @Wiissshh]

One of many 💪👊

[Los Angeles Lakers @Lakers]

Jan 22, 2006 — eighty-one.

[Chace Chambers @ChamberofFit]

If I had to start over in the gym in 2024 here’s what I would do to start getting jacked again:

- 3-4 training sessions per week

(Upper/Lower, Upper/Lower split or Upper, Lower, Full body split)

- 4-6 exercises per session

- 2-3 sets in the 5-15 rep range per exercise

- each set taken within 3 reps of technical failure (not being able to do another rep without losing form)

- rest 2-5 minutes between sets

- track the reps, weight, and intensity of each set of every exercise in an app or a notebook

- do the same exercises for 12-16 weeks so I could get them down before switching them up

- aim to do more reps or more weight on each exercise from week to week

- prioritize 6-8 hours of quality sleep per night

- track my calories on MyFitnessPal or another solid tracking app to learn nutrition

- eat 1g protein per lb of bodyweight daily or 1g per lb of lean body mass (if you’re 50+ lbs overweight)

- eat nutrient dense, whole foods like meat, dairy, eggs, veggies, and fruit 80-95% of the time

- eat less healthy food I enjoy 5-20% of the time

This would cover all my bases.

I’d also make sure to be RELENTLESSLY consistent.

Because nothing on this list matters if it’s not applied consistently.

Guarantee you transform your body in 2024 if you take action on this tweet.