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#askkenneth

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#AskKenneth 211: What's the best way to train hamsrings?

Before the bodybuilding competition, I spent 3 days a week to train my posterior chain. Lying or Seated Leg Curl is one of my favorite exercises. ...
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I know Squat is bang-for-your-buck exercise, but squat may not really get your hamstrings as lean as possible. The reason is that squat is a compound exercise, if a bodybuilder wants to train a specific muscle, he needs to use isolation exercises to focus on his target muscle. ...
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Hamstrings are my weak-link. The muscles are the most difficult to train. I compare both unilateral and bilateral movements in my training sessions. I tried any kind of methods to stimuate the hamstrings - to make them sore, tired and on fire. ...
...
Here are some tips of doing Seated Leg Curl:
▶️Do it slowly. Suggested tempo 2012
If I cannot feel my hamstrings at the bottom of range, I don't do eccentric phase. ...
...
▶️Imagine you're doing biceps curl, you want to squeeze your biceps at the top of the range right? Similar to Leg Curl, you have to squeeze your hamstrings at the bottom of the range. That's why I suggested tempo 201"2". ...
...
▶️Make light weight feel heavy
Obviously my face can tell you I am working hard on it.
If you are not suffering, you are not training. You may be wasting your time. ...
...
What are the SECRET to getting stronger & leaner?
Simply TWO WORDS....#hardwork
...
...
#TeamKenneth #coachKenneth #trainerkenneth #legcurl #legday #getlean #tempo #hypertrophy #hamstrings #transformation #onlinecoaching #strengthtraining #functionalbodybuilding #hongkong #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

魔鬼教練 @trainerkenneth 。普普通通影張相都有最好狀態,背後既discipline 先最值得學習。多謝教練百忙都返嚟探班 #askkenneth #teamkenneth

thank you my coach give me a new lifestyle
#lifestyle
#TeamKenneth
#Askkenneth
#onlinecoaching

#Repost @trainerkenneth with @repostapp
・・・
All about positive mindset & self-discipline.
Good effort!
I'm sure this is only the beginning. ...
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"Be self-motivated, because no one else will do that for you."
...
... If you are looking for a female trainer in Hong Kong, Elaine is the one. #upfitnesshk
#Repost @ms__tutti (@get_repost)
・・・
12 weeks done. It is not an easy journey for me. Thousands of reasons to give up. I (always) feel tired but never quit. No need to mention how hard is the training. Diet almost #全部都係雞 thanks to my special one, tolerate my bad temper, try to cook for me, give me a big hug when I needed, cannot describe how important of his support in this period, I feel loved. My mentor @ericho_fatlosscoach, always point out my fault even I don't agree with it sometimes. @ahunter852 he doesn't always talk to me, he is using positive reinforcement to everyone which is one of the most effective ways to train people. @campionfit tells me "you are so lean" when I doubt myself, how convening when this is come from his mouth, giving me so much confidence. Last but not least, @trainerkenneth the most important person in this journey, he is the same person I know 10+ years ago, so evil so tough, teach me a lot on programming, nutrition and supplements. I'm not dare to say tired in front of him again , because he will not comfort me but just say do or die. My umbil cannot go to single digit on last 2 weeks without him. You are the best coach since 10+ years ago from the rowing team.
#HKBU #BUrowingteam #Rowingteam #AskKenneth #TeamKenneth

The SECRET to getting stronger & leaner it is, quite simply, TWO WORDS... ▶️HARD WORK!◀️ Keep this in mind at all times and, always, always, ALWAYS, give every exercise you do, YOUR ALL OUT BEST EFFORT! with @trainerkenneth ...
...
#whateverittakes #giveitall #noregrets #allout #dontfxckaround #hardwork #discipline #unstoppable #relentless ...
...
🤜Sign up for Online Coaching, please email me
📧trainerkenneth.lo@gmail.com
...
#hypertrophy #bodybuilding #KennethLo #CoachKenneth #askkenneth #TeamKenneth #trainerkenneth #becompetitive #onlinecoaching #functionalbodybuilding #Bodybuilding #hypertrophy #hongkong #fitfam #personaltrainer #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

I know @robertzenhumpage since 2004. We were working at working at same gym in Hong Kong. To me, he is very special. One day, he introduced Charles Poliquin to me, and asked me to read his articles. From that moment, my entire training and diet plan have changed. ...
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One day, Zen told me that he was leaving Hong Kong and decided to move back to Canada. He asked to come with him as well. Of course, I thought he was joking. But now, I’m in here. ...
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When you are watching my YouTube videos, the background music is made by him. And I’m sure that you may see him in the Hollywood movies/ TV shows now. ...
...
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Don’t forget Zen is a master of #capoeira and love doing BJJ. He is a killer. ...
... #bestfriendforlife #brotherhood
#vancityshowdown2017 #mensbodybuilding #mens40
#askkenneth #KennethLo #CoachKenneth #TeamKenneth
#Olympiclifting #weightlifting #Olifts #bodybuilding
#transformation #trainerkenneth #onlinecoaching #strengthtraining #functionalbodybuilding #hongkong #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

一年前,初次與 @trainerkenneth @davy_trainer 拍攝,一年後再度見面。當時仍是白紙的我,今年多了一點色彩. Thanks your inspire! #askkenneth
Venue @volume.hk
@marvin_physique
@ashwickli

要識飲識食,定適飲適食,在乎自己選擇
#lifestyle
#AskKenneth
#TeamKenneth

Chin up Tuesday. Stay focus. Do 1 more rep than last week. New record again. I feel I'm getting stronger #chinup #weightlifting #weighttraining #strong gym #workout #teamkenneth #askkenneth

MOST RECENT

#AskKenneth 211: What's the best way to train hamsrings?

Before the bodybuilding competition, I spent 3 days a week to train my posterior chain. Lying or Seated Leg Curl is one of my favorite exercises. ...
...
I know Squat is bang-for-your-buck exercise, but squat may not really get your hamstrings as lean as possible. The reason is that squat is a compound exercise, if a bodybuilder wants to train a specific muscle, he needs to use isolation exercises to focus on his target muscle. ...
...
Hamstrings are my weak-link. The muscles are the most difficult to train. I compare both unilateral and bilateral movements in my training sessions. I tried any kind of methods to stimuate the hamstrings - to make them sore, tired and on fire. ...
...
Here are some tips of doing Seated Leg Curl:
▶️Do it slowly. Suggested tempo 2012
If I cannot feel my hamstrings at the bottom of range, I don't do eccentric phase. ...
...
▶️Imagine you're doing biceps curl, you want to squeeze your biceps at the top of the range right? Similar to Leg Curl, you have to squeeze your hamstrings at the bottom of the range. That's why I suggested tempo 201"2". ...
...
▶️Make light weight feel heavy
Obviously my face can tell you I am working hard on it.
If you are not suffering, you are not training. You may be wasting your time. ...
...
What are the SECRET to getting stronger & leaner?
Simply TWO WORDS....#hardwork
...
...
#TeamKenneth #coachKenneth #trainerkenneth #legcurl #legday #getlean #tempo #hypertrophy #hamstrings #transformation #onlinecoaching #strengthtraining #functionalbodybuilding #hongkong #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

The SECRET to getting stronger & leaner it is, quite simply, TWO WORDS... ▶️HARD WORK!◀️ Keep this in mind at all times and, always, always, ALWAYS, give every exercise you do, YOUR ALL OUT BEST EFFORT! with @trainerkenneth ...
...
#whateverittakes #giveitall #noregrets #allout #dontfxckaround #hardwork #discipline #unstoppable #relentless ...
...
🤜Sign up for Online Coaching, please email me
📧trainerkenneth.lo@gmail.com
...
#hypertrophy #bodybuilding #KennethLo #CoachKenneth #askkenneth #TeamKenneth #trainerkenneth #becompetitive #onlinecoaching #functionalbodybuilding #Bodybuilding #hypertrophy #hongkong #fitfam #personaltrainer #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

I know @robertzenhumpage since 2004. We were working at working at same gym in Hong Kong. To me, he is very special. One day, he introduced Charles Poliquin to me, and asked me to read his articles. From that moment, my entire training and diet plan have changed. ...
...
One day, Zen told me that he was leaving Hong Kong and decided to move back to Canada. He asked to come with him as well. Of course, I thought he was joking. But now, I’m in here. ...
...
When you are watching my YouTube videos, the background music is made by him. And I’m sure that you may see him in the Hollywood movies/ TV shows now. ...
...
...
Don’t forget Zen is a master of #capoeira and love doing BJJ. He is a killer. ...
... #bestfriendforlife #brotherhood
#vancityshowdown2017 #mensbodybuilding #mens40
#askkenneth #KennethLo #CoachKenneth #TeamKenneth
#Olympiclifting #weightlifting #Olifts #bodybuilding
#transformation #trainerkenneth #onlinecoaching #strengthtraining #functionalbodybuilding #hongkong #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

#AskKenneth 283: Who Is My Best Trainee?

Interestingly, I was asked this question by one of my trainees. I don't know how to answer, becuase I never rank my trainees.
His point is that the ranking can motivate him to be better.

Are you serious? No. I don't like to treat my clients like this way. If anyone has a gut, he/ she should go to the stage; then you will know what’s your ranking at that moment. ...
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Here are my answers -
Everyone is different. I can tell you one thing -
I count my trainees’ attitude.
Attitude is everything! Period. ...
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As a coach, my job is to improve my trainees’ weakness to be their Strength.
My trainees don’t have the ranking. They only have “Progression”. Some of them start from the beginning level, but I don’t care. This is my job to lift them up. They train so hard to improve themselves. They got credit.
I believe that 90% of my trainees know what they want and give 100% in each session.
10% of them will quit the training because they cannot afford the time and effort. ...
...
Here are FIVE tips to be a “Cleaner”: - Listen & take actions - Bring your squat shoes with you when you’re traveling - Never give an excuse
- Perform better than coach's expectation
- No pissing, No “moaning” (from #StrengthSensei)
...
...
Honestly, I like all of my trainees in past 15 years. Some of them had been training with me for 14 years. We still keep in touch even I’m not in HK. They learned training from me, at the same time, I also learned many stuff from each of them. It’s not one way education, it is mutual respect & support. ...
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#透過訓練可以認識真正的自己
#askkenneth #KennethLo #CoachKenneth #TeamKenneth
#Olympiclifting #weightlifting #Olifts #bodybuilding
#transformation #trainerkenneth #onlinecoaching #strengthtraining #functionalbodybuilding #hongkong #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

3 weeks out
No time to waste
This week is a “deload” week:
Monday
1st session: Squat
2nd session: Olifts
Tuesday
1st: Weight
2nd: BJJ
Wednesday
Clean & Jerk only
Did one minute on one minute x 11 singles.
RPE is 8 according to today’s condition. ...
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*Deload doesn’t mean you can have more Day Off.
But, I cut down the the number of sets (training volume) in each session in order to speed up my recovery. Honestly, my body is very tired from long period of overtraining and dieting. ...
...
#deload #RPE
#cleanandjerk #Olympiclifting #weightlifting #Olifts #bodybuilding #askkenneth #KennethLo #CoachKenneth #TeamKenneth #transformation #trainerkenneth #onlinecoaching #strengthtraining #functionalbodybuilding #hongkong #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

I asked myself few questions this morning -
Do I really want to have one more trophy at home? Maybe.
What do I want?
I want to train with a clear & specific goal everyday.
I’m a guy who is a type of goal-driven athlete.
I don’t need any motivation to drive me forward and to get result.
On the other hand, I take actions, then I achieved a goal, then I’m motivated to train even harder & smarter to achieve higher result. ...
...
What kind of thing is more important than a trophy?
The answer is Knowledge.
Finally, I received “Vince’s Secret Locker” last night. I was happier than I got 3 trophies from the competition. ...
...
➡️Train Don’t Strain
It means DO NOT use more weight than you can handle with good form. What’s good form? Good form is simply this: using a weight that you can handle for a given number of reps and making it do what you want it to do. ...
...
It is a simple rule. No fancy theory, but very important for every trainee who is serious to build muscles at the gym. ...
... #vincegironda #ironguru #bodybuilding #vincegym #muscles #oldschool

Vancityshowdown - Middleweight class - Prejudging (morning at 9am)
I was posing next to Mr Canada 2014 & World Champ 2011 - Arash Fattahi ...
...
#AskKenneth 283: 6 ways to train your BIG guns: ➡️Train your triceps more often, don’t just train your biceps. ...
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➡️Do more Pressing exercises which can develop your triceps muscles, for example Overhead Press, Inclined Press, Flat DB/BB Bench Press, Declined DB/BB Bench Press, Dips
...etc
...
➡️Do more Pulling exercises which can develop your biceps muscles, for example, Pull-ups, Chin-ups with supinated grip & neutral grip, Lat Pull Down, Seated Row
...etc
...
➡️If you have more training time, then do direct Arms exercises. ...
...
➡️Eat more! ...
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➡️Sleep better!
#sidetriceps
#posing
#bodybuilding
@bcabbaonline
@davidfordfoto
#vancityshowdown2017
#naturalbodybuilder
#老豆都可以有肌肉
#香港人無失禮
#showmeyourtriceps #bigguns
#middleweight #KennethLo #CoachKenneth #TeamKenneth #trainerkenneth #onlinecoaching #posing #relentless #beunstoppable #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓 #健美 #筋肉 #在台上我覓理想

Thank you @rosannaeav
It’s #yoga time!
I always mention to my trainees that we should NOT just train, you also need to spend some time to stretch, and to improve our mobility to have better gym performance. ...
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👉The most important thing of training is to avoid injury. Then we can train forever until we die.
做gym最驚就是受傷。
但我們不會因為驚而不作重量訓練。
因為要作重訓,更加要作多些伸展運動。
萬一受傷的話,你便不能再作訓練。
多年來,
我算是甚少受傷,
亦沒有任何大傷(Give Thanks!)
皆因我知道伸展運動的重要性,
可讓我身體復原後,可以每天訓練。
比例應該是
訓練 (Training) 1:1 伸展運動 (Stretching)
My weakness are hip flexors & shoulders.
And you??
...
...
#mensyoga
#mobility
#flexibility
#movement
#lululemon
#lululemonyvr
#AskKenneth #KennethLo #CoachKenneth #TeamKenneth #trainerkenneth #onlinecoaching #relentless #beunstoppable #functionalbodybuilding #bodybuilding #naturalbodybuilder #nodrugs #hypertrophy #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓

I got a message from my mom this morning.
“You’ve improved a lot compared to two years ago.” She said. (今次無論身型、化妝、狀態都較前年伊館好)
“How do you know?” I asked.
“By observation & analyze.” She said. (照觀察、分析得來)
Then I tried to prove that she is right.
...
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I’ve received a pic from a photographer David Ford @davidfordfoto @bcabbaonline this evening.
Yes. Finally, I can see my HAMSTRINGS from rear Lats spread. I have been waiting for my hamstrings for two years. I “barely” can confirmed that they actually are existing under my fat legs.
It means that my mom is right! (Sorry, my glutes are still fat.) ...
...
#vancityshowdown2017
#bodybuilding
#middleweight
#naturalbodybuilder
#老豆都可以有肌肉
#香港人無失禮
#hamstrings
#nodrugs
#AskKenneth #KennethLo #CoachKenneth #TeamKenneth #trainerkenneth #onlinecoaching #posing #relentless #beunstoppable #functionalbodybuilding #hypertrophy #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓 #健美 #在台上我覓理想

I would like to take this opportunity to say Thank you to @bcabbaonline president Ross Duncan offering me a chance to step on the stage. Thank you all the judges and the officials.
#vancityshowdown2017 Vancityshowdown is a very good event. The event is very smooth and organized.
I love the moment when I was on the stage. Thank you very much! ...
...
#vancouver #canada #bodybuilding #masters #vancouverbodybuilding #drugsfree #relentless #beunstoppable #askkenneth #teamkenneth #在台上我覓理想

My mentor @trainerkenneth who did his job
#Repost @trainerkenneth with @repostapp
・・・
#AskKenneth 282: Adversity makes you stronger

Here is my little story - I am not a talented athlete. But I know that I need to harder than everyone, and to make my weakness to be my strength. I don't have any particular talent, but I keep learning new stuff and find something is challenging to me to practice, and go deeper to understand its core. ...
...
I believe that being a 40 years-old family, I don't want to claim I am a bodybuilder, because I am not. I don't claim myself is a weightlifter, because I am lifting Chinese girl's warm-up weight. I just enjoy training. Therefore, I do Bodybuilding training, Olympic lifting training, BJJ, Gymnastics and Parkour. ...
...
I like to compete. I am born for it. Competition gives me the vision to train every day. I know the exact reason of each training session.
...
...
On Thursday (two days before the competition), I was sick. I am serious. I was really sick. As you know that I never take a single Sick Leave in my personal training career. Zero sick leave. But I was down entirely. My legs were shaking, and I felt chilly. I slept 15 hours to recover. I was dying during the weigh-in yesterday before the show. ...
...
I told himself that it was a test. If I couldn't go through it, you're done right now. I waste all of my effort in the past.
I calmed down myself. I controlled my breathing. I pray for Jesus, and asked my brother and sisters to help me to pray for my recovery and stage performance.
I can say that today's my performance was a miracle. I cannot do anything without Him. ...
...
Mission accomplished: 💪1st - masters 40+ Men's Bodybuilding🥇
💪Overall Master Men's Bodybuilding🥇
💪2nd - Middlewight Men's Bodybuilding🥈
...
...
What's my next challenge?
I signed BC Weightlifting competition in Nov 2017. It's my 3rd time to compete this year. 🇭🇰🇨🇦 I believe that myself is the only competitor.
All glory to Jesus.
...
...
#vancityshowdown2017 #bodybuilding #masters #bcabba #vancouverbodybuilding #vancouverfitness #hkfitness #香港人 #溫哥華 #hongkong #TeamKenneth #Trainerkenneth #onlinecoaching #香港 #健美 #健身教練 #比賽 #自己就是競爭對手 #願你知每步

#AskKenneth 282: Adversity makes you stronger

Here is my little story - I am not a talented athlete. But I know that I need to harder than everyone, and to make my weakness to be my strength. I don't have any particular talent, but I keep learning new stuff and find something is challenging to me to practice, and go deeper to understand its core. ...
...
I believe that being a 40 years-old family, I don't want to claim I am a bodybuilder, because I am not. I don't claim myself is a weightlifter, because I am lifting Chinese girl's warm-up weight. I just enjoy training. Therefore, I do Bodybuilding training, Olympic lifting training, BJJ, Gymnastics and Parkour. ...
...
I like to compete. I am born for it. Competition gives me the vision to train every day. I know the exact reason of each training session.
...
...
On Thursday (two days before the competition), I was sick. I am serious. I was really sick. As you know that I never take a single Sick Leave in my personal training career. Zero sick leave. But I was down entirely. My legs were shaking, and I felt chilly. I slept 15 hours to recover. I was dying during the weigh-in yesterday before the show. ...
...
I told myself that it was a test. If I couldn't go through it, you're done right now. I waste all of my effort in the past.
I calmed down myself. I controlled my breathing. I pray for Jesus, and asked my brother and sisters to help me to pray for my recovery and stage performance.
I can say that today's my performance was a miracle. I cannot do anything without Him. ...
...
Mission accomplished: 💪1st - masters 40+ Men's Bodybuilding🥇
💪Overall Master Men's Bodybuilding🥇
💪2nd - Middleweight Men's Bodybuilding🥈
...
...
What's my next challenge?
I signed BC Weightlifting competition in Nov 2017. It's my 3rd time to compete this year. 🇭🇰🇨🇦 I believe that myself is the only competitor.
All glory to Jesus.
...
...
#vancityshowdown2017 #bodybuilding #masters #bcabba #vancouverbodybuilding #vancouverfitness #hkfitness #香港人 #溫哥華 #hongkong #TeamKenneth #Trainerkenneth #onlinecoaching #香港 #健美 #健身教練 #比賽 #自己就是競爭對手 #願你知每步每步和誰奮鬥 #relentless #beunstoppable #nevergonnastop #natty4life #nodrugs #在台上我覓理想

👉👉👉👉最最緊要多謝日日煮飯的老婆la,仲要陪我食雞食沙律,呢個世上應該只有她一個!
多謝我的天父上帝!
...
...
第一次在溫哥華作健美比賽
獲得一個「敬老獎」第一名💪😅🥇
及「全塲總敬老獎」第一名🥇💪🤜
總算無讓香港人失望!
無掉香港男人四十的面子la! 😉
...
...
1st place - Masters 40+ or above 🥇
& 1st place - Overall Masters 🥇
& 2nd - Middleweight Men's Bodybuilding🥈
...
🤜Sign up for Online Coaching, please email me
📧trainerkenneth.lo@gmail.com
...
...
#老豆都可以有腹肌
#vancityshowdown2017 #bodybuilding #masters #bcabba #vancouverbodybuilding #vancouverfitness #hkfitness #香港人 #溫哥華 #hongkong #AskKenneth #TeamKenneth #Trainerkenneth #relentless #beunstoppable #nodrugs #natty4life #nevergonnastop ...
#Repost #bcabbaonline ・・・
Men's masters bodybuilding overall champion Kenneth Lo🏆. #bcabba @vancityshowdown
#在台上我覓理想

He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
Isaiah 40:29-31
...
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Thank you my friends @keithl.fitnessphoto @marvin_physique @robertzenhumpage and @volume.hk helping me to make this video.
...
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🤜Sign up for Online Coaching, please email me
📧trainerkenneth.lo@gmail.com
...
...
#老豆都可以有腹肌 #AskKenneth #KennethLo #CoachKenneth #TeamKenneth #trainerkenneth #bodybuilding #onlinecoaching #relentless #beunstoppable #hkfitness #strengthtraining #functionalbodybuilding #hypertrophy #hongkong #fitfam #personaltrainer #vancouverfitness #身型改造 #健身教練 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦 #重訓 #健美

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