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pause: CABLE REAR LATERAL RAISE @OPTIMUMTRAINING CABLE REAR LATERAL RAISE Main Muscle: Deltoid Secondary Muscles: Upper Back, Trapezius Exercise Type: Isolation, Push Equipment Required: Cable Pulley This shoulder and upper back exercise is a cable exercise and is a variation of the reverse fly. It's also similar to cable lateral raises, but focuses more on your upper back muscles. Instructions: 1鈨 To begin, attach a handle to a cable pulley on the lowest setting and bend down in an athletic position grasping the handle in your left hand with your back straight and your knees bent. This is the starting position. 2鈨 While maintaining a slight bend in your elbow, your back straight, and your knees bent, exhale and pull the handle out and away from your side in an arcing motion until it is parallel to the floor. As you complete this motion, concentrate on only moving at the shoulder joint and squeeze your shoulder blades. 3鈨 Pause for a moment then inhale and slowly lower the weight back to the starting position. 4鈨 Repeat for the desired number of repetitions, and then switch to the right arm. Tips: 1鈨 Keep your body stationary, being careful not to raise your torso too much or swing as you complete each repetition. 2鈨 Keep your wrists straight with your palms facing down and maintain a slight bend in the elbows. 3鈨 Concentrate on only moving at the shoulder joint and squeezing your shoulder blades together as you do the lift. OptimumTraining
pause: CABLE REAR
 LATERAL RAISE
 @OPTIMUMTRAINING
CABLE REAR LATERAL RAISE Main Muscle: Deltoid Secondary Muscles: Upper Back, Trapezius Exercise Type: Isolation, Push Equipment Required: Cable Pulley This shoulder and upper back exercise is a cable exercise and is a variation of the reverse fly. It's also similar to cable lateral raises, but focuses more on your upper back muscles. Instructions: 1鈨 To begin, attach a handle to a cable pulley on the lowest setting and bend down in an athletic position grasping the handle in your left hand with your back straight and your knees bent. This is the starting position. 2鈨 While maintaining a slight bend in your elbow, your back straight, and your knees bent, exhale and pull the handle out and away from your side in an arcing motion until it is parallel to the floor. As you complete this motion, concentrate on only moving at the shoulder joint and squeeze your shoulder blades. 3鈨 Pause for a moment then inhale and slowly lower the weight back to the starting position. 4鈨 Repeat for the desired number of repetitions, and then switch to the right arm. Tips: 1鈨 Keep your body stationary, being careful not to raise your torso too much or swing as you complete each repetition. 2鈨 Keep your wrists straight with your palms facing down and maintain a slight bend in the elbows. 3鈨 Concentrate on only moving at the shoulder joint and squeezing your shoulder blades together as you do the lift. OptimumTraining

CABLE REAR LATERAL RAISE Main Muscle: Deltoid Secondary Muscles: Upper Back, Trapezius Exercise Type: Isolation, Push Equipment Required:...

pause: ONE-ARM DUMBBELL BENCH PRESS @OPTIMUMTRAINING ONE-ARM DUMBBELL BENCH PRESS Main Muscle: Chest Secondary Muscles: Deltoids, Triceps Exercise Type: Compound, Push Equipment Required: Dumbbell, Flat Bench One-arm exercises are a great way to strengthen your weaker side, in doing so you become less injury prone and stronger for your main lifts. They also have the added advantage of engaging your core, as you have to stabilize yourself. Instructions: 1鈨 Sit on a flat bench with a dumbbell in one hand on top of your thigh and the other hand grasping the side of the bench for support. 2鈨 Lie backwards while simultaneously pushing your thigh upward to help bring the dumbbell to your shoulder. As you are bringing the dumbbell to your shoulder, rotate your wrist forward so that your palm is facing away from you. 3鈨 Once the dumbbell is at your shoulder you should be lying on the bench with your feet flat on the floor. This will be your starting position. 4鈨 Exhale and press the dumbbell straight above your shoulder by extending your arm and using your chest muscles. 5鈨 Once your arm of the target side is fully extended, pause for a moment then again slowly lower the dumbbell back to the starting position just outside your shoulder so that your upper arm and forearm form a 90-degree angle. 6鈨 Repeat for the desired number of repetitions and then switch sides. Tips: 1鈨 Once you have finished the desired number of repetitions, do not drop the dumbbell next to you. Doing so may injure your rotator cuff. 2鈨 Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose. 3鈨 Keep your back and shoulders against the bench and your feet flat on the floor at all times. 4鈨 Complete each repetition in a slow and controlled manner. OptimumTraining
pause: ONE-ARM
 DUMBBELL
 BENCH PRESS
 @OPTIMUMTRAINING
ONE-ARM DUMBBELL BENCH PRESS Main Muscle: Chest Secondary Muscles: Deltoids, Triceps Exercise Type: Compound, Push Equipment Required: Dumbbell, Flat Bench One-arm exercises are a great way to strengthen your weaker side, in doing so you become less injury prone and stronger for your main lifts. They also have the added advantage of engaging your core, as you have to stabilize yourself. Instructions: 1鈨 Sit on a flat bench with a dumbbell in one hand on top of your thigh and the other hand grasping the side of the bench for support. 2鈨 Lie backwards while simultaneously pushing your thigh upward to help bring the dumbbell to your shoulder. As you are bringing the dumbbell to your shoulder, rotate your wrist forward so that your palm is facing away from you. 3鈨 Once the dumbbell is at your shoulder you should be lying on the bench with your feet flat on the floor. This will be your starting position. 4鈨 Exhale and press the dumbbell straight above your shoulder by extending your arm and using your chest muscles. 5鈨 Once your arm of the target side is fully extended, pause for a moment then again slowly lower the dumbbell back to the starting position just outside your shoulder so that your upper arm and forearm form a 90-degree angle. 6鈨 Repeat for the desired number of repetitions and then switch sides. Tips: 1鈨 Once you have finished the desired number of repetitions, do not drop the dumbbell next to you. Doing so may injure your rotator cuff. 2鈨 Use a spotter if you are new to this lift. If no spotter is available, be very conservative with the amount of weight you choose. 3鈨 Keep your back and shoulders against the bench and your feet flat on the floor at all times. 4鈨 Complete each repetition in a slow and controlled manner. OptimumTraining

ONE-ARM DUMBBELL BENCH PRESS Main Muscle: Chest Secondary Muscles: Deltoids, Triceps Exercise Type: Compound, Push Equipment Required: Du...

pause: Boo! @Dr Smashlove My lil homegirl text me yesterday saying smash, I got this friend, she found the perfect man with the perfect PP, the only problem is, he always stops dead in the middle of laying pipe without busting and just pulls out and goes about his day. I could speak on this. There are two sexual issues with men everybody knows about: erectile dysfunction (can't get hard or stay hard) and premature ejaculation (bust too quick). There's a third called difficulty experiencing ejaculation and orgasm (EO). This is a real medical condition and nobody addresses it. This one got a few causes: (1) Masturbation style. He whacks it so much that that's the only way he could get off. Most men beat their meat harder than any woman's small hands could (unless u find u a big Bulgarian joint named Grita who was an Olympian in the 90s and she got swimmer's shoulders and a deep voice - then maybe she could milk TF out of u 馃槻 - but otherwise most girls ain't gon handle your meat like u can). (2) Stress. (3) Focusing too much on getting the girl off to the point where u get lost in the sauce. (4) Drugs (especially anti depressants). (5) Aging. (6) Weak pelvic floor muscles. (7) Medical conditions such as sugar diabetes. Now with some of these, u can fix it - for instance if your lower pelvic muscles are weak, u can do kegels - these are fun to do and u could make a game out of it - u train yourself to pause yourself peeing and u could build up your PP muscles it's like cross fit for your PP pretty soon your PP doing pull ups and saying "DO U EVEN LIFT BRO" 馃槏. But in a lot of cases it's Cause 1 (above) and u as the girl might be hesitant to raise it to your man. Well raise it. Everybody want their partner to be fulfilled. If u worried about it, bring it up. If he choke the chicken four times during the day before seeing u I'm not sure he keeping it real with u, especially if u willing to do the most for him. And if that's not the cause, maybe he need to see a doctor. U got needs, u got concerns, raise that shit. Everybody just wanna be happy. Don't be shy about a issue that's important. May all of u have more sex and and more blessings in 2017 ya get me! Bless up 馃檶
pause: Boo!
 @Dr Smashlove
My lil homegirl text me yesterday saying smash, I got this friend, she found the perfect man with the perfect PP, the only problem is, he always stops dead in the middle of laying pipe without busting and just pulls out and goes about his day. I could speak on this. There are two sexual issues with men everybody knows about: erectile dysfunction (can't get hard or stay hard) and premature ejaculation (bust too quick). There's a third called difficulty experiencing ejaculation and orgasm (EO). This is a real medical condition and nobody addresses it. This one got a few causes: (1) Masturbation style. He whacks it so much that that's the only way he could get off. Most men beat their meat harder than any woman's small hands could (unless u find u a big Bulgarian joint named Grita who was an Olympian in the 90s and she got swimmer's shoulders and a deep voice - then maybe she could milk TF out of u 馃槻 - but otherwise most girls ain't gon handle your meat like u can). (2) Stress. (3) Focusing too much on getting the girl off to the point where u get lost in the sauce. (4) Drugs (especially anti depressants). (5) Aging. (6) Weak pelvic floor muscles. (7) Medical conditions such as sugar diabetes. Now with some of these, u can fix it - for instance if your lower pelvic muscles are weak, u can do kegels - these are fun to do and u could make a game out of it - u train yourself to pause yourself peeing and u could build up your PP muscles it's like cross fit for your PP pretty soon your PP doing pull ups and saying "DO U EVEN LIFT BRO" 馃槏. But in a lot of cases it's Cause 1 (above) and u as the girl might be hesitant to raise it to your man. Well raise it. Everybody want their partner to be fulfilled. If u worried about it, bring it up. If he choke the chicken four times during the day before seeing u I'm not sure he keeping it real with u, especially if u willing to do the most for him. And if that's not the cause, maybe he need to see a doctor. U got needs, u got concerns, raise that shit. Everybody just wanna be happy. Don't be shy about a issue that's important. May all of u have more sex and and more blessings in 2017 ya get me! Bless up 馃檶

My lil homegirl text me yesterday saying smash, I got this friend, she found the perfect man with the perfect PP, the only problem is, he...

pause: Apple Considering Legal Action Against Trump's #Muslim Ban @balleralert Apple Considering Legal Action Against Trump鈥檚 MuslimBan 鈥 blogged by @MsJennyb 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 Trump鈥檚 travel ban has caused more harm than good, as of late. Not only has the MuslimBan affected the livelihoods of travelers who are now denied entry into the United States, it has also affected those who make a living overseas. As a result, several companies have joined forces to fight against Trump and his unethical executive actions, via lawsuits. 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 The latest to the consider legal action against Trump and his immigration ban is Apple. Since the ban, Apple has revealed that hundred of their employees have been affected by the ban. Just a few days ago, the company told their employees that they did not support Trump鈥檚 views on immigration. Now, Apple鈥檚 CEO TimCook has announced that he is in fact considering legal options against the Donald. 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鈥淭hese are people that have friends and family. They鈥檙e co-workers. They鈥檙e taxpayers. They鈥檙e key parts of the community,鈥 Cook said. 鈥淢ore than any country in the world, this country is strong because of our immigrant background and our capacity and ability as people to welcome people from all kinds of backgrounds. That鈥檚 what makes us special. We ought to pause and really think deeply through that.鈥 Although, Cook has not revealed any specifics regarding his legal options against Trump, he said, 鈥渨e want to be constructive and productive.鈥
pause: Apple Considering Legal Action
 Against Trump's #Muslim Ban
 @balleralert
Apple Considering Legal Action Against Trump鈥檚 MuslimBan 鈥 blogged by @MsJennyb 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 Trump鈥檚 travel ban has caused more harm than good, as of late. Not only has the MuslimBan affected the livelihoods of travelers who are now denied entry into the United States, it has also affected those who make a living overseas. As a result, several companies have joined forces to fight against Trump and his unethical executive actions, via lawsuits. 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 The latest to the consider legal action against Trump and his immigration ban is Apple. Since the ban, Apple has revealed that hundred of their employees have been affected by the ban. Just a few days ago, the company told their employees that they did not support Trump鈥檚 views on immigration. Now, Apple鈥檚 CEO TimCook has announced that he is in fact considering legal options against the Donald. 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鈥淭hese are people that have friends and family. They鈥檙e co-workers. They鈥檙e taxpayers. They鈥檙e key parts of the community,鈥 Cook said. 鈥淢ore than any country in the world, this country is strong because of our immigrant background and our capacity and ability as people to welcome people from all kinds of backgrounds. That鈥檚 what makes us special. We ought to pause and really think deeply through that.鈥 Although, Cook has not revealed any specifics regarding his legal options against Trump, he said, 鈥渨e want to be constructive and productive.鈥

Apple Considering Legal Action Against Trump鈥檚 MuslimBan 鈥 blogged by @MsJennyb 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 Trump鈥檚 travel ban has caused more ha...