Rafaybutt

Cheers to the ones here today. Cheers to the ones that we lost on the way

[Rafaybutt @rafaybutt3654]

Thanks for everything Mr 92:48
#SergioRamos

[Dan Go @CoachDanGo]

The exercise that changed my life:

The low back extension.

I used to deal with chronic low back pain in my 20s and 30s.

Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back.

I then used the back extension to strengthen the hips, glutes, and low back.

Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation.

2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.

[Shubhvani @shubhvanii]

Tips For Reverse Aging

1. Zero sugar.
2. Zero dairy.
3. Lunch 12pm and dinner 6pm.
4. Lift weights 3-4x a week.
5. Get 7-8 hours of deep sleep.
6. Daily sunlight and walking.

[Fitness Doctor 🩺 @FitnessDr_]

Small daily actions become the biggest transformations.

1. 30 push-ups per day

[mayank @maynkydvv]

Muscle gain taking 12 months to notice and fat gain taking 3 days is a terrible design flaw in human.

[Mehwish Qamas Khan @MehwishQamas]

ایک بزرگ کسان، جو سال بھر اپنی محنت سے اُگائے گئے آم احتیاط سے کریٹس میں سجا رہے تھے، ایک ڈبہ کھول کر اپنی پیداوار کا معیار دکھایا۔

[Lubna Syed @Lubna_Syed10]

یہاں ملک کی تباہی شروع ہوئی تھی

[Chandana 🌻✨ @RoseOnX9]

Consistency, nutrition, and discipline are the best remedies.

[Dear Men. @DearM_e_n]

Full Body training

[PowerBruteHQ - Fitness | Strength | Longevity @PowerBruteHQ]

Build Your V-Shape

[AilaunchX @Ai_Tech_tool]

Instead of watching an hour of Netflix, watch this 2 hour hour Stanford lecture will teach you more about how LLMs like ChatGPT and Claude are built than most people working at top AI companies learn in their entire careers.

[Gains Lab @Gains__lab]

The Ultimate Core Workout Guide

[MuslimMatters @MuslimsMatters]

Family Tree of Muhammad ﷺ

[MuslimMatters @MuslimsMatters]

Verse of the day

[Madrid Xtra @MadridXtra]

When Florentino Pérez recorded Karim Benzema receiving the Ballon d’Or. 🥺🔙

[Zulqarnain Iqbal @zulspeaks]

شاہ کی کرسی میں ڈھکنے سے کہیں بہتر ہے کسی فٹ پاتھ کے ہوٹل کا ٹوٹا ہوا تختہ بننا… اے درختوں تمہیں جب کاٹ دیا جائے تو اپنی روایت نہ بھولنا
پریس ایسوسی ایشن سپریم کورٹ کی بے دخلی پر کے نوٹس پر اظہار یکجہتی کیلئے آئے صدر کراچی پریس کلب کا شاعرانہ تبصرہ

[Muscle Hub @MusclezHub]

Build Strong Huge Forearms

[Fitness Guide @FitnessGuide0]

Back day

[Austin Hart @Austin_Hart00]

If i had 18 kg of extra weight, a beer belly, and my goal was to become lean before summer 2026. This is what i would do:

Tip - Delay your first meal ( unless High protein )

[Metabolic Factor @MetabolicFactor]

Differences between targeting lower back vs Glutes vs obliques. Watch this video.