Workout Penitentiary

This is where we sentence the body fat, to
jail time with intense hard labour.

Where PAIN, is GAIN

[Workout Penitentiary @WorkoutPeniten1]

So to motivate me. I'll be doing a thread of my daily routines. Both gym and what I plan to do for cardio.

At the end of the day or as the day goes on, I'll tick the ones done.

Today is Monday and I'm starting with a Light Leg program, abs. Football in the evening and abs

[Workout Penitentiary @WorkoutPeniten1]

@itz_Dreyy I'm interested in what the mom has to say about that. Every single penny spent. I go recover am from their head.

[Global Relocation Guide @GlobalMoveHub]

TO WHOM IT MAY CONCERN,

University of Glasgow - Scotland United Kingdom is offering 100% TUITION FEE waiver scholarship for African students.

https://t.co/8ZvhHKLenh

[Farea @FareaNFts]

Mexico just killed the man with a $15 million bounty on his head and his cartel set 5 states on fire within hours

- be El Mencho
- real name Nemesio Oseguera Cervantes
- born July 17 1966 in Aguililla Michoacan Mexico
- grew up in poverty
- crossed into the US illegally as a teenager
- lived in San Francisco
- arrested at 19 for stolen property and carrying a loaded gun
- deported to Mexico
- came back to the US again
- arrested again in 1992 on drug charges
- pleaded guilty
- spent 3 years in a federal US prison
- deported back to Mexico
- joined the local police
- became an avocado farmer on the side
- then joined the Milenio Cartel
- worked under drug lord Nacho Coronel
- Coronel gets killed in 2010
- El Mencho sees the opening
- co-founds the Jalisco New Generation Cartel around 2007-2009
- initially worked under the Sinaloa Cartel
- then split off and went to war with them
- built CJNG into the fastest growing cartel in Mexico
- DEA called them as powerful as the Sinaloa Cartel
- present in all 50 US states
- trafficking fentanyl meth cocaine heroin
- earning billions
- pioneered using drones to drop explosives
- planted landmines
- shot down military helicopters
- in 2020 his cartel tried to assassinate Mexico City’s police chief with grenades and rifles in broad daylight
- $15 million US bounty on his head
- no recent photos of him existed for years
- built an aura of mystery around himself
- nobody could find him
- his brother Tony Montana arrested in 2022
- his son in law faked his own death to hide in California
- El Mencho helped cover it up
- Trump administration designated CJNG as a foreign terrorist organization in February 2026

22th February 2026

- Mexican army locates him in Tapalpa Jalisco
- firefight breaks out
- 7 CJNG members killed
- 3 more wounded
- El Mencho is one of the wounded
- captured alive but dies during helicopter transfer to Mexico City
- Mexican government confirms his death
- within hours his cartel responds
- vehicles burning on highways across Jalisco
- roadblocks in Nayarit Guanajuato Michoacan Tamaulipas
- Puerto Vallarta airport filled with smoke
- people sprinting through terminals in panic
- buses set on fire
- malls attacked
- US State Department issues shelter in place warning for Americans in 5 Mexican states

he went from a broke kid in Michoacan to a cop to an avocado farmer to the leader of the most dangerous cartel on the planet

and died in the back of a military helicopter 2 hours from the city where he built his empire

the man is dead but the machine he built is still running

[Workout Penitentiary @WorkoutPeniten1]

Chukwueze suppose just be skit maker #MoroccoVsNigeria

[Madrid Xtra @MadridXtra]

🚨 BREAKING: Xabi Alonso was NOT respected in training sessions:

• Some IMPORTANT players were STROLLING AROUND in training

• There were players who arrived at the last minute, finished the session, and left immediately

• Xabi Alonso, his assistant and his fitness coach all HAD to KEEP saying to some players to do gym work, pressing or tactical work

@EduAguirre7

[Workout Penitentiary @WorkoutPeniten1]

@MeetAnastacia Smh

[Tola Odeyemi @tola_odeyemi]

A New Chapter for NIPOST and Nigerian Logistics

I am incredibly delighted to share a major milestone from my work as the Postmaster General of NIPOST:

We have officially signed a direct international mail partnership with @KLM Royal Dutch Airlines, a milestone that marks the first of its kind in many years.

For a long time, @NipostNgn operated without any direct partnerships with international airlines, relying heavily on multiple third-party handlers. This often resulted in delays, higher costs, and uncertainty around the delivery of packages.

With this new partnership, KLM will now handle our outbound international mail directly, with no middlemen involved.

For our clients at @NipostNgn, this translates to:

Faster and more reliable delivery
Reduced risk of loss or damage
Lower handling charges
Access to over 200 countries through KLM’s global network

This breakthrough is possible because we have begun clearing longstanding debts owed to international carriers. We are actively working to rebuild global trust, and this partnership is only the first of many doors that will reopen.

Furthermore, we are currently in strategic discussions with Ethiopian Airlines to serve our African and Eastern routes, further strengthening our regional and continental logistics framework.

Our goal is clear and unwavering: to connect Nigeria regionally and globally, efficiently, securely, and affordably.

A Major Win for Nigerian Businesses & SMEs
If you run a business, export goods, or sell products online, this development is for you.

You now benefit from:

Quicker, more affordable international shipping

Greater peace of mind with improved reliability

New potential to reach and grow in global markets

This is our signal to you:
"Change of Renewed Hope Berths at NIPOST Shores"
A more capable, transparent, and globally connected NIPOST is here.

I remain grateful to the incredible teams working diligently behind the scenes, and to every Nigerian who continues to believe in our mission.

We are not just delivering mail, we are delivering solutions and moving Nigeria forward.

#NIPOSTxKLM
#DeliveringSolutions

[Tola Odeyemi @tola_odeyemi]

Every great vision needs a committed team to bring it to life.

A few months ago, I had the opportunity to engage directly with mid-level managers from across @NipostNgn in an interactive session designed to align our efforts around a shared purpose:

Connecting Nigeria, Delivering Solutions, and Improving Lives.

That engagement was more than just a meeting—it was a moment of clarity, collaboration, and renewed commitment.

I'm truly grateful that the vision caught on. The energy and ownership demonstrated by the team, since then have been nothing short of encouraging.

I’m confident that by the time this engagement marks one year—and we begin preparing for the next—the spark we ignited together will have grown into a steady flame, lighting the path for NIPOST’s transformation into a modern, digital-first service provider.

#PMGodeyemi

[𝒩𝑜𝓉𝓉𝓎 🌷 @nottydesignss]

I forgot who said it but to that lady that said take deep breaths as you climax instead of tensing up? You sleep good tonight queen. You deserve it.

[Workout Penitentiary @WorkoutPeniten1]

Happy New Year workout fams.
I'm sure those fasting and praying will be done this weekend.

So we start in full this year, from next Week Monday. No breaks in-between till the end of the year. We'll push through the laziness

[Workout Penitentiary @WorkoutPeniten1]

https://t.co/C7mhIb5Ycb

[Workout Penitentiary @WorkoutPeniten1]

Tuesday,
Today we do Triceps, Calves and Abs.

The first program is a V handle cable extension. 3 sets by 17 sets. Triple drop sets in each set
#fitnesss #FitForLife #fitfam #Tuesday

[Workout Penitentiary @WorkoutPeniten1]

So to motivate me. I'll be doing a thread of my daily routines. Both gym and what I plan to do for cardio.

At the end of the day or as the day goes on, I'll tick the ones done.

Today is Monday and I'm starting with a Light Leg program, abs. Football in the evening and abs

[Workout Penitentiary @WorkoutPeniten1]

I still did cardio yesterday evening. By playing football and did a little abs. Don't forget to always end your day with a cardio session. 30mins - 1 hr

[Workout Penitentiary @WorkoutPeniten1]

By the time I got to overhead rope extensions my triceps were tanked. Fully tanked 😭😭😭😭

I'll be playing football this evening again and hopefully I have the strength to squeeze in a little abs

[Workout Penitentiary @WorkoutPeniten1]

Tuesday,
Today we do Triceps, Calves and Abs.

The first program is a V handle cable extension. 3 sets by 17 sets. Triple drop sets in each set
#fitnesss #FitForLife #fitfam #Tuesday

[Workout Penitentiary @WorkoutPeniten1]

1 warmup set
V handle Cable extension: 3*17reps (triple drop sets per set

Close drip bench press: 3*12reps

Overhead Rope Extension: 3*15reps

Standing calf raise: 7*20reps

Weighted sit-ups: 3*12reps

Hanging Leg Raise: 2*17reps