Assworms - Worms!

billford and aus

I’ll try this in the weekends

Drop the work out routine

Really depends on the day. There will be days where I focus on my abs, days I work on my legs, arms, etc.

On just a regular day it goes like this.

Cardio:

-run on the treadmill for a mile

-run on the lyptical for a mile

Lower body and core:

Squats: 3 sets of 10-12 reps

Lunges: 3 sets of 10-12 reps per leg

Calf raises: 3 sets of 15-20 reps

Plank: 3 sets of 30-60 seconds 

Full body and strength:

Deadlifts: 3 sets of 5-7 reps

Overhead press: 3 sets of 8-10 reps

Rowing machine: 3 sets of 10-12 minutes

5-3-1 method (squats, bench press, deadlifts): 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep

Upper body and core:

Barbell curls: 3 sets of 8-10 reps

Dips: 3 sets of as many reps as possible

Triceps extensions: 3 sets of 8-10 reps

Plank: 3 sets of 30-60 seconds

And as a cool down I walk on the treadmill for another mile.

Hello this is me Aya.. ‏🇵🇸

Imagine having everything and suddenly you wake up with nothing left.That's exactly what happened with us .we moved from having everything to having nothing.In a blink of an eye ,we lost everything, our house ,dreams,

memories belongings and our works. We are starting from zero and need your help to climb the leader step by step from scratch.

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Please continue to support us by donating directly or by sharing the link to let others know. Don't hesitate to help people in difficult and miserable times until the dark days are over.

https://gofund.me/c4c2cf82

Hi

Sonic the Hedgehog

Sonic The Hedgehog

Hello, wonderful souls! 🤍🌍

I hope you're doing well. 🌿

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I dont get why people vape. Just do cocaine like everybody else

My dear❤️

I am Khawala from Gaza, a mother of three children, Mohammed is 6 years old, Sham, 4 years old. And Ghazal is one and a half years old

We are all vulnerable to the genocide in which we have lost our home, work and some of my family members. My children suffer from malnutrition and intestinal infections from living in the loene tent😭

I'm not a beggar 💔 I lived the most beautiful life, a wonderful and great house, and a respectable job.

I hope you donate a little, $30 or $40 from each person.

It will make a difference with me so that we can start a new life outside of the stricken Gaza. 💔

Please donate or re-encribe the post on my disay to save my children's lives before it's too late🥺

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🪱

URGENT HELP🚨🚨🚨🍉🇵🇸

Hello,

How do you do ? I hope to be in a good condition.

This is my special campaign

We hope to help us by donating or sharing to others.

Every donation makes a different even if it a small.

As you know, the war began on October 7 and lasted ten months. During this period, we were unable to obtain food, drink, or treatment because we did not have money.

There is no source of income for the family at the present time, so we are unable to buy food, clean water, and medicine, especially after we are afflicted with the ongoing infectious diseases spread in the north like Hepatitis C disease.

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Vetted By Femme intifada on telegram.

This is the link if you would to read our story well 👇👇

https://gofund.me/4e896ac1

Thank you all

🪱

I wanted to draw Scout to end with disappointment, but I just couldn't