₦airaland Forum

paulGrundy:
Ok then you need to increase your exercise time to an average of two hours daily and do different exercises to allow each part to the body to rest and recover. Do

Weight training of the upper turso on the first day e.g bench press, coiling, shoulder training.

Cardio on the second day

Lower turso training on the third day e.g abdominals, squatting, pull-over, leg press e.t.c.

3 scoops of whey protein ( before after training and before sleeping at night is recommended)

Repeat the trend continously.




Check them up online, they are many, but the popular ones I know of are bench press, pull ups, situps, pull-over, leg press, squatting, lunges.



A rep is one repetition, or doing the exercise once. A set is repeating the exercise a number of times. Most programs recommend 8-12 reps of an exercise, then a rest, then repeat the 8-12 reps. This would be two sets.

For your exercise regime, 5 sets and 10 reps for one exercise program is ok. Then do about 5 exercise programs. If you notice its easier and lighter for you increase the weight.

Nice one from you. But the question you should first ask longie is where does he exercise his body? Home workout or gym, If it is home then he will have little access to all these equipments. And about the protein supplements where can one easily get it in Nigeria?

ahaz:
I wonder why u osunites re complaining over a god sent governor make una manage am e go better na una vote am make una face am

god sent I accept but definitely not God sent. And have you forgotten that it is not all osun people dat voted for him. Many voted against him.
Yes e go beta but can you imagine yoursef working since November last year without ur salary yet you must go to ur work place, transport from place of work to ur house, kids school fees, food and every other tin.

Picture yourself dealing with that then you will understand why osunites are complaining

Here in osun state terrible gan-an.
The only thing aregbe is good at is traveling and taking pictures from Tinubu to Buhari in Abuja to former CBN governor and now with Osinbajo.
Osun people are really trying and they are the biggest COWARDs in Nigeria. 7 months salary and all they do is looku looku.
Please is there no NLC and TUC in that state?

God is watching all of you in 4D

So you mean ur BF ban you from using any social network(chatting app). Why? Are you his prisoner or wot? Don't you have ur own life to life too? You should not even be posting on nairaland sef.

Please why will someone ban his/her partner from social network?... Sista u beta throw ur phone away and get yourself 12 years backward to the era of nokia 3310 since that is wot ur bf want.

Orisiirisi Your guy is the jealous type.

Edwardhead:
when i was in eruwa where i schooled, there was a day that i had no ingredients to cook rice. so i cooked rice with palm oil with indomie seasoning

try it



another day was when we cooked with hotplate and phcn interrupted the power in the process, we had to eat rice soaked in water, as we were eating (up to 5guys) we later realised the taste of the food lacked seasoning, we now go and buy cube seasoning, we com squese am com stir am, later dey chop am, d food don cold before we do am o


vote tophaz

Eeewoo!!! guys must survive. Can't imagine the taste.

Ekeke1:
I was in d boardin house bak then,no food,no money. Bt their was dis pepper used 2 prepare or add 2 suya,so me nd friends converted it into food. After lickin it,we drank water nd that was it.

heheehe... make i no bust my tummy.. lol

Good but will must feel the impact oo. I am looking forward to when we will see 5 days non-stop light here in osogbo. We had 3 days nonstop many times, now we want at least 5 days nonstop.

God see my life.... Time to walk out of this thread.

Haba, I've been busy just checking girls dp on this thread. Mba!!! I must stop it jare

But you can't blame sha, my eyes must feed themselves with good thing.

Great one from our flying eagles. This team is just too hot, I pity brazil, yes seriously. Their team is in disarray sef, they just appointed a new coach for their team few days to tournament.

But who cares? This is our time to whitewash them, demolish them and boost the morale of our players. Our team has always been like that defensively, but what they lack in defense they have it abundantly in attack.

Their motto is: "Attack is the best form of defense"

I hope we lift this cup finally.

96 na ooo

uzolexis:
enjoy this celebration Bayern cos it will be ur last in this game

WELL WELL

yes yes yes....


We don start again..


Another bayern vs porto tonite.............


Quote me after 90mins

Abeg who be dis Rodriguez? Why will Ronaldo leave madrid at the end of the season?
Casillas own will understand.
Is it even possible for Ronaldo to leave madrid now when he is about to stamp himself as the highest goal scorer for madrid?

'Ronaldo and Casillas will leave Real Madrid'
Former Blancos goalkeeper Agustin Rodriguez is in no doubt that the future of the duo lies away from the Santiago Bernabeu


Cristiano Ronaldo and Iker Casillas are "certain" to leave Real Madrid, according to the club's former goalkeeper Agustin Rodriguez.
Casillas' future has been the subject of speculation following his patchy form over the past 12 months and persistent rumours linking Madrid with Manchester United's David de Gea.
Ronaldo, meanwhile, has often cut a frustrated figure in recent weeks and has upheld a blackout with mainstream media in recent weeks.
Agustin is adamant that Madrid fans can expect both players to leave the Santiago Bernabeu at the end of the season, despite the club suggesting contrary.
"I think Iker Casillas is going to go, genuinely. And Cristiano, too. I'm certain on that," the 55-year-old, who spent 10 years at Madrid, toldRadio Marca.
"We'll see in the news that comes out next Wednesday."
The European champions take on Juventus in the second leg of their Champions League semi-final on Wednesday, having lost the first leg 2-1 in Turin.

Link: http://m.goal.com/x/en-ng/news/11644532

Waow! Lovely thread. I love bodybuilding too. Though I don't have access to gym nor supplement, I take lots of proteinous foods
but I know dey joke with my different pushups fewer reps with high sets in few minutes. I do dips and pullups too.

But the one I love most are myt situp exercises: reverse crunch, Toe touch, plank and situps. All of this in 4 consecutive sets. Gruesome and interesting.

I am not doing it to look like brock lesnar, steve cook, ronnie coleman but a lean ripped body like dat of lazar Novovic. Not to heavy muscle mass but a well ripped body.
Make I flaunt my 6-packs jare.

okay oooo

this family issue ehen MAY GOD BE WITH THE ADEBAYORs

babyfaceafrica:
I have this experience I guess twice ..but its been like 9 years ago o....mine was 2 layers of sleep...can't rily remember the details...I started asking people if its possible to dream inside a dream...didn't get a good answer...some even said its a lie and some said na winch dey follow them not me...what I want to ask is that how possible is it that sometimes I sleep..but I hear wat goes on around me a lot..is that weird.and please don't say its because its not sound or deep sleep...sometimes I even dream but whatever I am hearing in the dream ...when I wake up its the same thing that its been said in reality

I guess u are not alone in this because my elder brother used to experience this a lot. He talks about it a lot, you know hearing things from people around him while he sleeps.... WEIRD world

See that mad-goat called Aregberascal....
Idiot is there forming swag while Osun people dey suffer.

The only thing aregbe is good at is traveling and taking pictures from Tinubu to Buhari in Abuja to former CBN governor and now with Osinbajo.
Osun people are really trying and they are the biggest COWARDs in Nigeria. 7 months salary and all they do is looku looku.
Please is there no NLC and TUC in that state?

Idiot!!! Why tag her with Nigeria?
Why must everytin be Nigeria nigeria??


RUBBISH!!!!!!

Kachisbarbie:
Lmao
For real?
They have reasons, now that's coooool.

*climbs ontop mango tree*

Calls on truckpusher...

i am the peeping type and will gladly love to peep. Where is my slippers, I must waka to dat mango tree.

Alex u've exhausted all my mb.., aaarrggghhhhh
You and that your cap ehen!!!!

Many will rush here and say not sexy.,.,.since she is not in her bikinis or half unclad like those wannabes dominating the medias with their unclothedness.

Mhen!!! Fear our pastors ooooo...
That pastor planned everything, he wanted to make money for the church/himself. He only used that 1million to trap the people. He knew what will happen next time he tries his gimmick.
Now think of our many millions he will realise now dat he has forced people into making yeye promise,....

Mehn!!! This trekking tins don dey make sense ooo.
Trek get wife, financial support everywhere, meet our outgoing-president, get correct job!!!
God don dey butter dis guy's bread ooo

xp17:
giving her all your earnings don't matter to me. my major concern is, she ain't appreciating. People who don't appreciate and those with too much love for money don't fit into my life style. This applies for both genders.

This ain't different from soliciting a prostitute. The kinda authority she has, got to prove that you are paying for sex. Literarily, she said "if you don't pay me, no more sex. People with this trait hardly keep one guy. They move from one guy to the other like buhari trekkers moving from state to state.

She's more like auction. If your bid ain't good enough, she goes to the highest bidder.


Good luck my friend.

you are very correct.. But the stupid part in this episode is dat he is in a lonnng distance relat. Malaysia to Nigeria, so sex is not even involved. The gal just dey maga him any how and I am sure she is servicing herself here regularly.

Ok guy let us be serious here...
You reside in Malaysia and gf stays here in Nigeria. You've been sending this salary to her for over a year for doing absolutely nothing.
My question is what do you stand to gain here?
How sure are you dat that leech is no cheating on you?(Don't temme dat her parents call u regularly).
How long will you continue to spend just to buy and maintain her love?

nortcentrallord:
Please call the name of the state.

that guy is talking is about Osun state

Lanretoye:
There is actually no justification but not all states can emulate Lagos state,for years,Lagos survived without federal allocation...Some other states too have not paid for almost a year too,Osun state borrowed to pay for some months and is still owing about 6months now.it is not a news that the federal govt has failed.

oga forget that one of aregberascal, that guy na dunce. All he sabi na to blame fg. He has been doing that since november 2010 and he won't stop even when buhari gets there.
Are you telling me that fg has not been paying osun its allocation since november last year? how come Osun state owning 6 months salary/pension?