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Birdeye view of Milton Keynes .. first time Flying Drone 😍

Alan Turing's electromechanical machine which decrypted Enigma + ended WW2 #onceahistorian #alwaysahistorian #bletchley !! 💡

Interesting day at Bletchley Park, call me Alan. #enigma #bletchley #alanturing

You have to break codes to get cocktails at this spy-themed bar. @thebletchley
#bletchleypark #bletchley #bar #cocktails

Bletchley Park. The home of the WW2 code breakers and source of many a good film. #bletchleypark #bletchley #ww2 #enigmamachine #enigma

K NKEB OPC #Bletchley

Alan Turing would certainly be one of my heroes, if I had heroes. #bletchley #ai

MOST RECENT

💥💥Hip Mobility💥💥
The #exerciseoftheday about Hip mobility is a Dinamic Psoas stretch, which is a muscle that connects the Lumbar spine with the Femur and spend most of the time shortening as our lifestyle nowadays keep us sitting most of the time.
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👉 As you can see, ideally you keep the Core tense and contract the glute to target the muscle better. All while keeping the Torso upright.
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👆 It is important to stretch this muscle often and keep it mobile to avoid it being tight. -
Try and let me know how it felt!

We're looking for an Independent Learning Support Coach to join our Milton Keynes College team! DM us for more details... ☺ #miltonkeynescollege #MKC #MKCollege #miltonkeynes #miltonkeynesjobs #careers #independentlearning #support #supportcoach #job #jobs #chaffronway #bletchley

Have you got your hands on some of the @sugarbearhair hair vitamins yet? Vegetarian friendly, gluten free and cruelty free!! These berry flavoured chewable vitamins are just what you need for luscious locks #sugarbearhair #hairvitamins #crueltyfree #crueltyfreebeauty #salonservices #salonservicesbletchley #miltonkeynes #bletchley #miltonkeyneshair #mkhair #bletchleyhair #welovehelpingpeoplelookandfeelgreat

#45 #today #happybirthday to #older #sister #stella #siblings #fortyfive was also the #number of the #first #house both of us lived in, #back in #bletchley #miltonkeynes where #sibling was birthed. But this happens to be #toronto #canada where she was resident at the time #instagood #instatravel #instabeard #StevePafford #sunglasses #armani

Sockumentary had to go to the bank but it wasn't open til 10 so we #kickedabout for an hour #drinkingtea and #marvelling at the #decor in #bletchley #newspoons. #toiletsofmiltonkeynes

We are here for you this Christmas....open for late night shopping until 8pm EVERY Thursday and also open Christmas Eve too!!! We still have lots of Christmas gift sets in stock and stocking fillers!! 💝
#werehereforyouthischristmas #welovehelpingpeoplelookandfeelgreat #salonservices #salonservicesbletchley #bletchley #miltonkeynes #christmasshopping #shopping #christmasgifts #miltonkeyneshair #mkhair #miltonkeynesbeauty #mkbeauty #bletchleyhair #bletchleybeauty @salonservicesuk

Birdeye view of Milton Keynes .. first time Flying Drone 😍

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001RoyalCabs has you covered! #MiltonKeynes #MK #cmk #centralmk #bletchley #buckingham #winslow #nash #littleHorwood #taxiapp #seebofsteel

Thank you to one of our vendors for sending us this perfect wintery scene featuring Urban & Rural. #christmas #snow #miltonkeynes #mk #bletchley #stonystratford #miltonkeynescentral #property #sold #homes #realestate #estateagents #estate #buckinghanshire #snowday

✨New Years Eve Ready✨ Get booked in for your New Years Eve Party Nails!! I still have a few appointments left between Christmas and New Year @evolvehairspecialists_ message me for more details! This set was created using @kiaraskynails @kiaraskynailsuk Dip Powder a fabulous hardwearing alternative to Gel Polish! #nails #nails💅 #nailtech #nailsonfleek #nyenails #sparkle #bicester #bletchley #bletchleypark #miltonkeynes #miltonkeynesnails #miltonkeynesbusiness #miltonkeynesbeauty #salon #partynails #blackglitternails #blackglitter

Love a good lash lift! 😊💕 Dassah @flutter_mk is amazing! X #lashlift #lashes #miltonkeynes #bletchley

💣💣¿Estás realizando el Esfuerzo correcto en tu entreno?💣💣
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👀 Veo mucha gente entrenar regularmente… pero con una progresión lenta, hasta que ves que no tienen control del esfuerzo que ponen ni se preocupan de progresar en ello si no es mediante la subida de peso (mira mi post de la semana pasada). Así que he decidido ponerte una escala que puedes usar para medir tu Esfuerzo.
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😤 RIR: Repeticiones en Reserva. Básicamente significa cuantas repes te quedan para el fallo cuando haces una serie. Por ejemplo 1 RIR sería si haces 10 repes de Sentadilla con 50kg muy justas, tanto que igual podrías haber hecho una repercusión más, fallando casi seguro en la repetición 12.
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💡 Pero si por ejemplo haces esa serie y dices. “pues podría haber hecho 2 más casi”, estaríamos hablando de 2-2,5 RIR.
La tabla explica muy bien los rangos desde 0 RIR, donde realizas el Máximo Esfuerzo, casi en el fallo, a los 5 RIR, donde es una serie muy muy fácil, sabiendo que podrías haber hecho 5 o más repes de las que has realizado. También hay que anotar que cuanto más alto es el RIR, más difícil de manejar es, ya que cuando estas cerca del Fallo, sabes más o menos que no te queda mucho más por dar, pero cuando estas lejos, como en las 4-5 repes (una serie fácil) es muy difícil saber con exactitud cuantas te quedaban por hacer.
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🏋 Movimientos Principales: Deberían manejarse entre 1-3 RIR, no muy cerca del fallo ya que el peso es mayor y el riesgo es más grande, lo que no merece la pena el beneficio de estar cerca del fallo comparado con el riesgo.
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💪 Complementarios y aislados pueden estar entre 0-2 RIR ya que no son movimientos tan grandes, se pueden controlar mejor y se puede ir algo más al limite con ellos.
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🙋 Principiantes: Idealmente deberían empezar en un 4-5 RIR e ir progresando hacia el 2 RIR mientras son conscientes de los movimientos y sensaciones de los ejercicios y el control.
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👊 Ahora ya sabes un poco más como controlar el esfuerzo, así que puedes jugar con ello y usarlo para progresar, igual empezando con un 3 RIR la semana 1 e ir progresando las siguientes dos semanas hacia 1 RIR para variar los esfuerzos.

💣💣Are you making the right Effort in your training?💣💣
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👀 I see lots of people who train regularly… but their progression is really low, then you see they are maybe not measuring the effort they are putting, even they barely try to progress if it is not through increasing weights (look my post from last week). So I have decided to bring you an scale you can use to measure your effort.
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😤 RIR: Reps In Reserve. This basically means how many reps more you have until failure when you finish your set. For example 1 RIR would be if you do 10 reps of Bench Press with 50kg and it was just about, as you may could have done 1 more rep with decent form, then you may would fail on the 12th.
But if for example your perception of that set is that you could have done just about another 2 reps, you would be in 2-2.5 RIR.
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💡 The table explain quite well the different rates from 0 RIR, where you realise the Max Effort, being nearly at failure, to 5 RIR, where is a pretty easy set and you finish it knowing you may could have done 5 more reps. It is worth to note that the higher the RIR, the more difficult is to measure. It is not the same to be close to failure, where you know if you may can do 1-2 more reps than measure if you can do 4-5 reps, which is a pretty easy set.
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🏋 Main lifts: We would be within 1-3 RIR in the main lifts, not that close to failure as the weight we move in these movements is pretty high, so the risk it has to get to failure is not worth compare to the benefits you can obtain. So better to keep off the Failure in these movements.
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💪 Complementary/Isolated movements can vary between 0-2 RIR as they are lower movements with lower risk, so we can get closer to failure in these ones, making a big effort.
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🙋 Beginners: Ideally, people starting in the gym would work from 4-5 RIR towards 2 RIR to be more aware and conscious of the movements and the control.
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👊 Now you know a bit more about how to control the effort, so you can play with it and use it in your progressions, targeting 1 week 3 RIR and trying to get the next 2 weeks towards 2 and 1 RIR to make bigger efforts.

It’s going to be a tip-top Tuesday for these five lucky £1,000 Daily Prize winning postcodes in Farnborough, Hemel Hempstead, Elloughton, Manchester & Bletchley! 🎉🎉🎉 We've got Daily Prize winning postcodes every Monday - Friday so don’t forget to check back tomorrow!

#PostcodeLottery
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Loving drinking my hot chocolate whilst wearing my #bletchley #wintertrees print @lindy_bop #lindybopdress #appropriateclothing FTW! #winteryeveningin #sofatime

Tomorrow check out our new episode on the history of women in computer science! Until then check out this cool link from @theeconomist on WW2 code breakers. Show of hands: who else watches the @pbs series "The Bletchley Circle"? (*raises hand high*) #pbsoriginofeverything
#Repost @theeconomist ・・・
Jacqui Garrad, Commercial Director at The National Museum of Computing, demonstrates how the Colossus computer was used during World War II at Bletchley Park, England on June 3rd 2016. British codebreakers helped decipher the German Army's Lorenz cypher using the Colossus computer, at the Government Code and Cypher School's (GC&CS) main codebreaking centre, Bletchley Park. The machines at Bletchley Park's Block H, the world's first purpose-built computer centre, helped gather crucial intelligence for the British military during the war. Credit: Getty Images/Jack Taylor #NationalMuseumofComputing #BletchleyPark #Bletchley #Colossus #computer #codebreakers

Beautiful sky tonight! #Festive #Snow #Bletchley

I do love the snow, but probably just from this angle. #snow #christmastree #snowing #england #instasnow #miltonkeynes #bletchley

A very special lollipop 🍭 drip cake for beautiful Alesha’s fifth birthday 🎂 #mrsmacssweettreats #miltonkeynes #bletchley #cake #cakes #birthday #celebration #lollipop #meringuekisses #sweet #cute #love #kitchenaid #photoboardshq

Christmas Safety Tips 🎄🎁💕

When the escape room meets the cocktail bar! #girlsnight #bletchley #enigma #sherlock #codecracker #ww2 #london #bletchleybar

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Whatever the time may be in #MiltonKeynes, #001RoyalCabs has you covered #24HRS . #MK #cmk #centralmk #bletchley #buckingham #winslow #nash #littleHorwood Call:01908 563 563 www.001royalcabs.co.uk

Definitely not the prettiest snowman, but atleast I got a cutie on my shoulders #lightasafeather #cheesieaf #snowedin #snowday #bletchley #snowman #litaf

No building taller than a tree... Thought I'd break with tradition and actually take a photo of a roundabout :/ #bletchley #miltonkeynes #MK #snow #lovemk #lovephotography #photonikon #nikon #nikonography #today #streetview #tree #twilight #urban #Street #roundabout #cold #beautiful #Buckinghamshire #England #UK

The bakery looking very Christmassy today 🎄❄️❄️🎄 #mrsmacssweettreats #miltonkeynes #bletchley #snow #christmas #festive #winter #snowflakes

#SundayFunDay We don’t just solve puzzles by day; we also love to solve them by night! What could more be appropriate for a Puzzler team outing than to The Bletchley and The World's End Market at The World's End Distillery, where we had to use our puzzle-solving skills to win cocktails 🍹🍹 Deciphering the Enigma machine messages was certainly thirsty work! Here are some of the team feeling extremely happy to have completed a successful mission.
#Enigma #Bletchley #Codebreakers

Lol Flossie first experience of decent snow... she was not overly impressed #flossie #snowdog #cuteasabutton #snowdog #instahome #instapets #snowyplay #homesandgardens #bletchley #miltonkeynes #letsbuildasnowman #stillsnowing ❄😀

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