max muketiwa

[Karl Matt Button │ Apex Fitness Adv. @KarlApexFit]

Most men over 40 overcomplicate their training.

More sessions.
More volume.
Worse results.

Here's the exact 4-day workout system I use with busy executives, surgeons, and founders to get better results in less time:

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[max muketiwa @SmilingUncle]

@hwendec Is this possible to sustain over a long period of time?

The best way is to be on calories deficit, eating all niutrients [balanced diet] and increasing body movements [eg steps]

[max muketiwa @SmilingUncle]

@Farabundu2 @Jamwanda2 The "We" part 🤣🤣

[Hotiihotii🔥 @hotiiofficial]

You think you last long during sex… until you start doing this exercise in the gym 💀

[𝐓𝐡𝐞 𝐏𝐫𝐞𝐬𝐞𝐫𝐯𝐞𝐫 @ThePreserverofU]

THIS WILL SAVE YOUR LIFE ONE DAY:

1) Sudden panic attack → Touch something cold (water, phone, metal). Your brain switches from fear to safety mode.

2) Heart beating too fast → Cough 2–3 times forcefully. It resets your heart rhythm.

3) Can’t breathe properly → Put your hands on top of your head. Your lungs open up instantly.

4) Feeling dizzy → Focus on one spot and tense your legs. Blood rushes back to your brain.

5) Stuffy nose → Hold your breath and nod your head up & down slowly. Open blocked airways.

6) Sudden anxiety → Splash water on your face – it activates the calm reflex.

7) Can’t sleep → Exhale longer than you inhale (4–7 breathing). Your brain goes into sleep mode.

[The Hormuz Letter @HormuzLetter]

BREAKING: Multiple unidentified aircraft and fighter jets are seen all over Tehran with witnesses reporting loud jet sounds across western and central districts.

Israeli official say a preemptive strike targeting Iran is "highly likely" in the coming hours and would reopen the war, per Channel 14.

[Craig Murray @CraigMurrayOrg]

I am relieved that Iran has finally fired back at Israel.

The impunity with which Israel constantly violates the ceasefires in Lebanon and Gaza has to end.

Iran is standing up for all of humanity against the zionist supremacists.

[Elijah J. Magnier 🇪🇺 @ejmalrai]

BreakingNews:

Iran bombed Ramat air base, the one of the Israeli Air Force's principal airbases, located in the Jezreel Valley about 20 km southeast of Haifa and roughly 50 km from the Lebanese border. It is the northernmost major Israeli airbase and hosts fighter aircraft, UAVs, helicopters, air-defence assets and associated military infrastructure.

[Eric Daugherty @EricLDaugh]

🚨 BREAKING — PRESIDENT TRUMP AFTER IRANIAN STRIKES ON ISRAEL: "You've shot your missiles. That's enough. GET BACK TO THE TABLE, AND MAKE A DEAL!"

47 does NOT want the war to break out again, and hopes a DEAL can be made soon rather than conflict

Trump is "NOT HAPPY" about Israel striking Hezbollah again as well

@TreyYingst: "He is calling on Iran to stop firing and get back to the negotiating table."

[S p r i n t e r @SprinterPress]

The Central Command of Khatam al-Anbia of Iran:

The aggressive Zionist regime, repeatedly violating the ceasefire, is intensifying its brutality against the oppressed people of Lebanon with the connivance of criminal America and the silence of international forums every day, and committing war crimes by using prohibited weapons, including phosphorus bombs.

Despite previous warnings from the Islamic Republic of Iran, the child-killing Zionist regime has struck the suburbs of Beirut, crossed all red lines and intensified attacks in southern Lebanon.

We previously warned that if the crimes in the suburbs of Beirut spread, we would attack targets in the occupied territories.

The Zionist army must stop its attacks in southern Lebanon and the suburbs, and if it expands its attacks to this region or responds to Iran's actions, it will face even more devastating and regrettable strikes and attacks. The destruction will begin against the regime and its supporters.

[Brett Erickson @BrettErickson28]

With Iran launching missile strikes at Israel moments ago, we need to understand the broader context surrounding this decision, and how this is directly beneficial to Israel.

Yes, you heard me right. Iran bombing Israel... is beneficial for ISRAEL.

In the last 24 hours, Israel conducted extensive bombing in Lebanon. This is in direct defiance of the United States' repeated requests for Israel to stand down on the Lebanon front because it is a major point of contention between the United State and Iran reaching an agreement on the Memorandum of Understanding.

Israel struck targets inside of Lebanon, just on the outskirts of Beirut in Dahiya earlier today. Now... it's not ENTIRELY fair to blame Israel alone here. The easy position for Israel to take is that this is in response to Hezbollah firing rockets in the hours before at Israeli military installations. These rockets were intercepted by Israel.

So there IS a very thinly-veiled guise of justification for Israel... But they very easily could have shot down the Hezbollah rockets from this morning and chosen not to retaliate. Let's not act like Israel is a saint when it comes to Lebanon.

But Israel doesn't WANT to see a peace deal be reached between the United States and Iran.

Why? It should come as no surprise to anyone that Iran and Israel... they're not exactly BFF's. No, they've hated each other for... a long time now. Israel has always wanted war with Iran, and on February 28th, they got their wish when they convinced President Donald J. Trump to launch an ill-conceived, poorly planned, and disastrously executed war against Iran.

But Netanyahu is no fool. He sees the writing on the wall as it relates to Israel's global standing in the world. He knows that Israel has repeatedly committed atrocities in Lebanon and Gaza. He knows that Israel's approval in the United States is at an all time low, and that particularly amongst young American's... it's basically non-existent.

Netanyahu is well aware that after the debacle the War in Iran has become, no American President for the next CENTURY will even think about going to war with Iran again. No. This is Netanyahu's last chance, and he knows that Israel is falling of a cliff global.

It's now or never.

So instead of simply intercepting the rockets fired by Hezbollah this morning, he chose to launch a massive bombing campaign in Lebanon... in direct defiance of Donald Trump, and in a clear middle finger to Iran.

Why?

Because Israel WANTED Iran to launch strikes on Israel. This is GOOD for Israel. They now have the justification they needed to go back to war with Iran. Something they DESPERATELY needed a cover to do. President Trump wants out of this war. He's bored. He's defeated. He's ready to move on, spin this somehow as a win, and move on to Cuba.

But if he does? It's over for Israel. The failure in Iran will be HEAVILY blamed, and rightly so, on Israel's control over the current Trump Administration, and the US government as a whole. Trump, rightfully so as well, will be blamed too. But he has his die hard MAGA base that will defend him no matter what.

So now, Israel has been attacked. They have the victim card to play... and they intend to use it.

Israel was looking for an excuse to force the United States to go back to a full-scale war with Iran.

They just got one.

[Danny (Dennis) Citrinowicz ,داني سيترينوفيتش @citrinowicz]

אירועי השעה האחרונה ממחישים עד כמה המערכה האחרונה מול איראן היא ככישלון אסטרטגי מהדהד. ישראל ניצבת כעת בפני דילמה קשה: להגיב ולהסתכן בעימות חזיתי עם נשיא ארצות הברית, או להימנע מתגובה ולאפשר לאיראן לקבע משוואה חדשה שתצמצם משמעותית את חופש הפעולה הישראלי מול חזבאללה בעתיד.

חשוב מכך, ההתפתחויות האחרונות ממחישות כי למרות שתי מערכות צבאיות מול טהראן, איראן רחוקה מלהיות מורתעת. להפך. ההנהגה האיראנית משדרת ביטחון עצמי גבוה ביכולותיה, ובעיקר משוכנעת שאין כיום איום אמין — לא מצד ישראל ולא מצד ארצות הברית, שיכול לכפות עליה שינוי מהותי במדיניותה.

במקביל, הנשיא טראמפ ניצב בפני מציאות אסטרטגית בעייתית במיוחד. האפשרויות העומדות בפניו אינן טובות, והוא נראה כמי שמעדיף להגיע להסכם עם איראן כמעט בכל מחיר על פני הידרדרות לעימות אזורי רחב יותר.

בסופו של דבר, זהו המחיר של מערכה שהניבה הישגים טקטיים מרשימים, אך לא הצליחה להשיג את יעדה האסטרטגי המרכזי: הפלת המשטר. במקום זאת, ישראל מוצאת את עצמה עם פחות חופש פעולה, איראן ��ם יותר ביטחון עצמי, וארצות הברית עם רצון גובר לסיים את המשבר באמצעות הסדרה מדינית.

[Revolutionary_Man @Revolt_Man_]

25 BORING THINGS THAT WILL MAKE YOU UNRECOGNIZABLE BY JULY

1. Bed before 10pm. Every night. No exceptions.

[Fitness Hub @FitHubHQ_]

EXERCISES EVERY MAN SHOULD DO

1. Squats.
2. Deadlifts.
3. Push-ups.
4. Pull-ups.
5. Lunges.
6. Bench press.
7. Overhead press.
8. Rows.
9. Farmer's carries.
10. Planks.

[War Intel @warintel4u]

#BREAKING Iran’s IRGC said it launched ballistic missiles at the Ramat David airbase, in response to “Israeli crimes” in southern Lebanon, including strikes on areas such as Tyre, Nabatieh, and Beirut’s southern suburbs.

In a statement, the IRGC said the operation was carried out as a warning and warned that any repeat of attacks would trigger broader strikes targeting all US-Israeli assets in the region.

[James Mac @JamesMac_Fit]

One of the BIGGEST mistakes I see people making in the gym is...

Loading the leg press up with every weight in the gym...

Then moving it 3 inches.

Your ego doesn't grow your quads.

We need to get some depth on these brother.

Form cues:

• Flat shoes or take your shoes off
• Feet in a neutral position on the bad
• Lower the sled as far as your mobility allows
• Keep your feet planted throughout
• Control the eccentric
• Don't bounce out of the bottom

Benefits:

• Hits both the quads & glutes (higher foot position would be more glutes)
• Easy to progressively overload
• Less skill required than squats
• Very stable
• Easy to train close to failure safely

Start getting proper depth on these and watch your legs blow up.

[Gym Workout | Strength Training | Clean Form @Grind4Gainzz]

5 Workouts for Monster Forearms:

1.

[Fitness Empire @FitnessEmpiree]

IF YOU’RE NEW TO THE GYM, START LIKE THIS:

1. Workouts – 3x/week
2. Duration – 45–60 mins
3. Exercises – 5–7 per session
4. Reps – 8–12 per set
5. Sets – 3 per exercise
6. Rest – 60–90 sec
7. Cardio – 10–15 mins
8. Water – 2–3 Liters/day
9. Sleep – 7–9 hours
10. Consistency – 4+ weeks

Don’t chase perfection. Build consistency first.

[Karl Matt Button │ Apex Fitness Adv. @KarlApexFit]

Most time-poor executives think hitting 150g of protein a day is complicated.

It's not.

Here are 5 simple meals that get you there in under 10 minutes:

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1. Greek Yogurt + Whey Protein

[Fitness Workout @Fitnesswork_out]

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