Graham Bourke

[Graham Bourke @GrahamBourke]

Lovely touch 👏🏻

[Sam Roberts 🖐🏻👍🏻 @SamRoberts_27]

Oasis tonight at the end of live forever

[. @_Riddock_]

Look how’s this a debate

[Graham Bourke @GrahamBourke]

@StokeyyG2

[Graham Bourke @GrahamBourke]

@CianFogarty2 Worth a guess 😂😂

[Jay Pearson - Tops of the Kop @JimmyCully]

🚨 RARE GERRARD V WEST HAM 🚨

Incredible footage from Cardiff as Stevie equalises in stoppage time to make it 3-3 in the arguably the best FA Cup Final of all time! What a strike!

[The Overlap @WeAreTheOverlap]

Carra and Gary reunite…

New Stick to Football definitely maybe dropping this evening. 👀

[Graham Bourke @GrahamBourke]

Looks like David De Gea has spent his time off in flavortown

[Jonny Mac @JonnyMc1]

David De Gea arrives at Fiorentina’s training ground ahead of signing a 1 year contract with the option of a further year {@lauriewhitwell}

[Stan Collymore @StanCollymore]

Gym/Exercise newbies.

1. If you plan to jog or run, INVEST in trainers that are comfortable, long lasting and give plenty of cushion. You don't put scooter wheels on a bin lorry. Your converse all star or 20 year old sambas will get you injured.

2. Intervals. Read my last post. It keeps your brain interested.

3. Make a playlist. If the Rocky theme gets you through that 9/10 RPE minute, then listen to it. Songs that gets you going.

4. Don't negotiate with yourself when you get up or have finished work and say "I'll go tomorrow". Have your gear in a bag near the door ( kit, trainers, bottle, gum, small gym towel, toiletry bag, big towel) and Just. Fucking. Go. Out. The. Door. I've never seen anyone get out the door, walk 200 yards or enter the gym and not do something. When that voice says "stay in bed" or "I'll go tomorrow", that's when you NEED to go.

5. 18 and 80 year olds will chat to you within a month at a gym. It's a place where everyone in there is pushing their own boundaries and the respect you'll get from everyone will be self fulfilling. That chat and "hey, how are you?" is in itself a mental health tonic.

6. Perfume and aftershave. Never wear either in the gym. Body heat plus perfume or aftershave amplifies to become genuinely off putting to others.

7. Buy a cheap 1 litre water bottle. Sip not glug regularly in the gym. Any left after the session, chug the lot.

8. Motivation. Won't exist 90% of the sessions you do. That's the truth. But the habit of going will put you through even the hardest days when you don't fancy it, and often come out as the most satisfying sessions. I'll repeat, you will not be motivated 90% + times you exercise. But the payback when you feel incredible, recognise yourself in a mirror, have plenty of energy for yourself, friends and family is priceless. It really is.

9. Do it for you. It's your time for you. 1 hour, 30 mins, 10 mins. Fuck everything and everyone else off. You've earned the right to build yourself as you want to be. Take all the credit because only you are doing it.

10. Get an Instagram account. There are thousands of free PT Sessions, runners, weightlifters, women's sessions, peri menopausal fitness recommendations, limited ability sessions, the lot. Follow a few and let them guide you. There is no longer an excuse that you don't know what to do or eat, it's only your current habits holding you back. Change the habits and create new ones.

11. Patience. That's not an excuse to not go until next Thursday, it means having painfully small goals. You're lighting a tiny 1 twig fire that come summertime will be a roaring fire.

12. Weights. 10 reps, 3 times.

Quads ( front thigh)
Hamstrings ( back thigh)
Chest Press
Low Row
Pec Fly
Squats

13. Food/alcohol. Brutal but simple. There are no safe levels of alcohol, none. So if you're a regular or big drinker, I wouldn't bother starting. A recipe to breakdown and be frustrated. Not my place to tell anyone not to drink, but one fact remains, it will never take you to a healthier life, even 1. As for food, Google "eating for good health". Like alcohol, if you went overboard on the sweets, cheese, massively overindulged to go to the gym and be blowing out of your arse after 5 mins, it's what you're eating, not the gym and exercise that's the problem. Many who struggle mentally have horrific diets. Do you? Start there.

14. Relationship with exercise.
You exercise to feel good, be healthy and have longevity. You don't exercise so you can have an extra 2 curries in a week or extra bottle of wine. The latter destroys the ability to do the former well. Choose your hard as they say. A hard 1 hour 3 times a week that leaves you bouncing? Or 4500 calories that tasted great but leave you morbidly obese, using statins and 5 other meds. Exercise and good health destroy ailments. Why? Because your body is fucking a truly amazing tool when used properly.

15. Go for it. There's many on here who'll cheer you on. Me included.

[Graham Bourke @GrahamBourke]

N ghm jkmmZ n

[Graham Bourke @GrahamBourke]

@CianHedderman waking up every Friday knowing hes not working 😂😂

[Graham Bourke @GrahamBourke]

@CianFogarty2 “Fooooooooooour”

[Graham Bourke @GrahamBourke]

@CianFogarty2 “Im Troy” 😂😂😂

[Graham Bourke @GrahamBourke]

@CianFogarty2 Wrong person 😂😂😂

[Graham Bourke @GrahamBourke]

Looks like the last sausage roll in a deli at the end of the day

[Historic Vids @historyinmemes]

Ancient tablet reveals unique perspective on Noah's Ark. Recently translated, a 4,000-year-old tablet originating from ancient Mesopotamia (present-day Iraq) provides intriguing insights into the origins of the biblical story of Noah. This tablet recounts a similar narrative, presenting intricate guidelines for constructing a colossal circular vessel called a coracle. Notably, it emphasizes the entry of animals in pairs. The tablet documents the divine instructions given by a Mesopotamian deity, outlining the construction of a massive craft spanning approximately two-thirds the size of a soccer field. The vessel's framework is described as consisting of rope and wooden ribs, with a protective coating of bitumen.

[Graham Bourke @GrahamBourke]

@CianFogarty2 you know🫡

[R8 🚜🌾 @Nabyllionaire]

That breakdown in your head and then 15 minutes later it's the best trim in your life what a rush

[Graham Bourke @GrahamBourke]

@CianFogarty2 you still have it

[ODDSbible @ODDSbible]

Chelsea are in talks with his agent as we speak 👀😂

[Graham Bourke @GrahamBourke]

@CianFogarty2 you to me 😂😂

[Shannonnn sharpes Burner (PARODY Account) @shannonsharpeee]

Bruh why tf Kevin hart drunk ass hit Shaq in the head like that 😭😭😭😭 #SuperBowl

[Graham Bourke @GrahamBourke]

@CianFogarty2 He also gets the bus 🚎

[Graham Bourke @GrahamBourke]

@CianFogarty2 Definitely something you would do being from stab city and all that? 👀