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El Doce | El compositor de tus artistas👁️

@lucasfattor

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Posted On: October 9th 2026, 04:13 am
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Here's three movements you might not be using that absolutely needs to be in your program Number one the adductor machine AKA the good girl machine You have this whole network of adductor muscles like that longus, brevis, pectineus, gracilis, obturator externus, and the adductor magnus that also does hip extension The adductors fill out the inner part of your thigh so that you don't end up with a thigh gap because that shit has been out of style for some time. So don't neglect the adductor machine because it's the only way to hit some of those muscles hip thrust There's still factions of guys who will bend over for the entire gym and spread their cheeks in an RDL but will say doing hip thrusts are gay What's gay is not doing thrusts because you're an insecure little man that doesn't know the glutes are the largest muscles in your whole body and that you should def be doing an alpha level s-tier move for them. And that's the thrust Thrusts are great because they have a high propensity for loading, short learning curve, low injury risk and transfer over to other big moves like the squat and the deadlift. If you're not doing hip thrusts then maybe stop listening to dumb strength coaches who never got out of 1985 calf raises Most people say that calves are entirely genetic but it's fact that all muscles are entirely genetic and that calves will grow just fine if you stop treating them like yesterdays empty donut box and instead treat them like that girl that's out of your league that you wanna date Meaning, treat them right and give them the attention they deserve. Train them first in the workout, with a straight leg, hold the stretch for 3-5 seconds and go heavy for 4-8 reps for 2-3 sets two to three times a week. That will take them from low leg asparagus spears to at least something respectable in a pair of shorts Drop a like and a follow for more tips
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Dethroned Osun Monarch Convicted Of Fra¥d In US Drags Governor Adeleke To Court, Seeks To Stop Appointment Of New King In Ipetumodu The dethroned Apetumodu of Ipetumodu in Osun State, Oba Joseph Oloyede, has dragged Governor Ademola Adeleke before an Osun State High Court in Ile-Ife, seeking to stop the appointment of a new monarch. Oloyede, who was removed following his conviction in the United States over tax fraud and money laundering, filed a motion in suit number HIF/50/2026, asking the court to restrain Adeleke and other officials from filling the stool until the substantive case is determined. In his application dated September 16, 2026, the former monarch argued that the governor and relevant officials did not formally inform him of any wrongdoing before proceeding with his removal. He also challenged the legality of his deposition, referring to a May 11, 2026, publication by The Guardian, which reported that Adeleke had signed the removal order on May 7. He maintained that he was never informed of any alleged offence before the announcement. Other claimants include Prince Oyewusi Adewusi, Prince Isaac Adewuni and Prince Abiodun Oyetoro, representing members of the Latimogun Royal Family of the Aribile Ruling House. The defendants include Adeleke, the state Attorney-General, the Commissioner for Local Government and Chieftaincy Affairs, Chief Afolabi Adedeji, Chief Adesoye Babalola, the Malefon of Ipetumodu and Ife North Local Government. However, the hearing was stalled on Monday because some defendants had not received their hearing notices. Only the claimants’ lawyer, O. Ogbewe, and counsel for the fifth defendant, Soji Oyetayo, appeared in court. While Ogbewe said the court processes had been served, Oyetayo told the court he had not received the hearing notice and requested an adjournment. Justice Dapo Adeniji adjourned the case until January 21, 2027, and ordered that fresh hearing notices be issued and served on the defendants.
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