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#trainerkenneth

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TOP POSTS

#AskKenneth: Pistol Squat
Thank you one of my female trainees @aaaaaimai demonstrating the exercise.
#movement
#movementculture
#pistolsquat ...
...
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#Onlinecoaching
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現 #網上訓練 #strength #TeamKenneth #coachKenneth #trainerkenneth #vancouverfitness #gym #fitness #hongkong #hkfitness #舉重 #重訓 #身型改造 #香港 #健身 #線上教練 #減肥 #盧恩澤教練 #盧恩澤 #打出名堂 #男人四十

#AskKenneth 305: Sumo Deadlift - does it harder than the standard deadlift? I am unable to lift 90kg if not using legs drive. Asked by Henry who is one of my trainees. ...
...
All kind of different variations of deadlift: Conventional DL, Sumo, Snatch grip, Deficit DL, Rack Pull are the "compound" exercises.
They are not isolation exercises.
...
...
A trainee needs use his entire body to lift the weight from the floor.
Basic technique:
- Lats tight
- Brace your abs
- Head up
- Look forward
- Leg drive!
- Push both feet to the ground! - All-in-one
...
...
For my own experience, a trainee can lift more weight with Sumo DL than the conventional DL.

Similar to Squat. ...
...
By the way, What is the isolation exercise? Biceps curl, triceps extension, leg curl, leg extension...are the isolation exercises.
...
...
#onlinecoaching
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#onlinecoaching #網上訓練
#硬拉
#Deadlift
#sumodeadlift
#snatchgripdeadlift
#strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #dieting #fatloss #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #強人訓練 #盧恩澤教練 #盧恩澤

#AskKenneth: Progressive Overloading System
Here is an example of the Progressive Overloading System - Waves Loading.

Waves 3-2-1 x 3 times

3rd Wave
3 x 355lb (161kg)
2 x 375lb (170kg)
I did ONE rep more than last week. It means I'm getting stronger.
Remember ONE more rep is a progression.
All about progression.
1 x 385lb - I felt ok. ...
...
After that, I decided to do ONE rep with more weight.
Bonus set 400lb (181.8kg) 💪👊✊
...
... "Each set has two main effects : potentiating and recruiting. When the loads are picked properly, each wave creates potentation, thus strength performance, while minimizing fatigue..." http://www.strengthsensei.com/wave-like-loading-maximal-strength/
...
...
#Onlinecoaching #squat #深蹲 #重訓 #400club
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#onlinecoaching #網上訓練 #strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #dieting #fatloss #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #強人訓練 #盧恩澤教練 #盧恩澤

#AskKenneth: Kilopen 85kg

Snatch🏋️
1st: 95kg - missed. Stupid. Wasted. No need to watch it.
2nd: 95kg - Power Snatch! Unbelievable! See video.
3rd: 100kg - done! This is my goal!
I practiced this weight for many times.
I am sure I will start my 1st lift from 100kg next time. ...
...
(By the way, if you want to get white card x 3 from the judges, that is NOT easy at all. The athletes have to make sure you secured the lifts 100%. If you missed, you missed.)
...
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Evaluation:
My snatch definitely is getting better. 100kg is manageable.
Can I lift 110kg?
Don’t forget that 77kg class is pretty strong!
Thanks coach Mike, @jackmacphail and all members from @capilanoweightliftingclub ...
...
*I took @justpruvit Keto OS for pre-workout after weigh in.
#kilopens2017
#Olifts #Olympiclifting #weightlifting
#TeamKenneth #snatch #cleanandjerk #cleanandjerk #trainerkenneth #strength #TeamKenneth #coachKenneth #重訓 #舉重 #squat #gainphase #earnednotgiven #getstrong #cleanandjerk #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #盧恩澤 #盧恩澤教練 #永不放棄 #打出名堂

我們要打破對「好脂肪」的懼怕!
高脂肪 • 低碳飲食對消脂和健康有很大的助。
當身體不再利用碳水作燃料,能讓身體進入「生酮」狀態 (Ketogenic),運動脂肪作為能源。
什麼是「好脂肪」呢?
堅果、椰子油、魚干油、動物脂肪...等。
Having KetoOS before sleep.
Caffeine free
Including MCT(中鏈脂肪酸)
High Fat • Low Carbs
@justpruvit ...
...
生酮飲食,當然不少得最最最重要的蛋白質!
...
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#KetoOS
#Diet
#生酮飲食
#高脂肪
#低碳
#supplements #trainerkenneth #strength #TeamKenneth #coachKenneth #重訓 #舉重 #gainphase #earnednotgiven #getstrong #cleanandjerk #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #盧恩澤 #盧恩澤教練 #永不放棄

#AskKenneth 308: Progression Pictures
Personally, I think the weekly progression pictures (front, side & back) always can tell me a lot of things (NOT ALL) from my trainees. Since I don't meet my trainees every week, the pictures are the only way to see their progression. ...
...
▶️Fat Loss Phase
The progression pictures can tell me the trainee is losing fat or not.
The calories intake and the macros are based on the pictures. ...
...
▶️Gain Phase
The progression pictures can tell me the trainee is gaining muscles or gaining fat? Of course, the trainee's training program can show me that his strength is improving or not?
When the trainee can lift more weight, I'm sure his muscle mass is increasing.
Basically, if I can see my trainee's abs, I will keep giving him more calories and more carbs until he cannot handle them. ...
...
**I am not cutting right now. However, I have to make sure
1️⃣my abs are still here 24/7.
2️⃣I can lift more weight (strength) every week. ...
...
▶️Being an Online Coach is not easy, I need to make sure the trainees are accountable. My job is to make sure they can update their training program, food diary, sending their training videos, and weekly progression pictures...etc. If they can show me skinfolds measurement is even better. ...
...
▶️Do you want RESULT?
My trainees can tell you that training is not the final answer.
Training without progression is nothing.
當你去增加卡路里攝取量的時候,你一定不可能維持健美比賽時候的身型。一定沒有可能。
我正在進行「逆轉飲食計劃」,方法是每兩星期增加少量卡里路。身型會變大少許,脂肪亦會相對增加。我的底線是我仍然能夠看到腹肌和腹肌。如果肥了太多怎麼辦呢?下回分享。
#nofliter
#progression
#進度便是一切
#onlinecoaching
#網上訓練
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #coachKenneth #trainerkenneth #dieting #fatloss #relentless #bodybuilding #unstoppable #vancouverfitness #gym #hongkong #hkfitness 🇨🇦🇭🇰 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #打出名堂 #永不放棄 #盧恩澤教練 #盧恩澤 #腹肌

#AskKenneth 293: 拉背 ▶️不要著重手力
▶️因為這不是肱二頭肌的訓練
▶️首先,張開肩膀
▶️然後繼續張開肩膀
▶️把肩胛骨夾緊
▶️不要太理會手柄位置
▶️不用加速把手柄拉至身體
▶️然後作離心動作,伸直雙手

@angus.chan.cw 教練示範
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Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#seatedrow #划船動作 #拉背
#TeamKenneth #trainerkenneth #training #hardwork #coachKenneth #bodybuilding #lifestyle #transformation #onlinecoaching #olympiclifting #hypertrophy #functionalbodybuilding #hongkong #fitfam #hkfitness #personaltrainer #vancouverfitness #身型改造 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦

"For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." (from "Arnold: The Education of a Bodybuilder" by Arnold Schwarzenegger)

Training at @goldsgymburnaby this morning with @marvin_physique
I don't think I'm going to participate in any bodybuilding competition this year. I just want to settle down in my new home - Vancouver city. This is already a big challenge to me and my family. Now, my training goals are
# Back Squat 180kg again
# Snatch 105kg this year
# get some definition on my hammies (that's my weakness)
# Increase size on my rear delts

#trainerkenneth #personaltrainer #onlinecoaching #KennethStrengthTraining #StrengthCoach #Bodybuilding #Bodybuilder #Weightlifting #hkfitness
#training #fatloss #diet #nutrition #Strength #training #gym #Vancouverlifestyle #VancouverBC #HongKong #training #MensPhysique #KennethLo #loyanchak #HongKong #香港 #beachbody #vancouverfitness #fitfam #私人教練 #nattyforlife #網上私人訓練 #消脂 #減肥

Follow up #AskKenneth 285: 雙槓撐體 Parallel Dips - 永遠作「全幅度」的動作。
- 寧願做少D下數,但以「全幅度」完成。
- 放下自尊心。
- 不能以「全幅度」作訓練的話,對不起!再做!
- 在最低位置,張開你的肩膀,收緊肩胛骨,同時伸展三頭肌。
- 在最高位置,伸直雙手,收緊三頭肌。
- 不要急!慢慢做!
- 尊重每一下!
#訓練不是講玩
由 Sum Lai 示範
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Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #trainerkenneth #dips #triceps #training #respecttherep #ROM #rangeofmotion #coachKenneth #bodybuilding #lifestyle #dieting #hardworkbeatstalent #transformation #onlinecoaching #olympiclifting #hypertrophy #functionalbodybuilding #hongkong #fitfam #personaltrainer #vancouverfitness #肱三頭肌 #身型改造 #香港 #健身 #網上訓練 #線上教練🇭🇰🇨🇦

MOST RECENT

#AskKenneth: Pistol Squat
Thank you one of my female trainees @aaaaaimai demonstrating the exercise.
#movement
#movementculture
#pistolsquat ...
...
...
#Onlinecoaching
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現 #網上訓練 #strength #TeamKenneth #coachKenneth #trainerkenneth #vancouverfitness #gym #fitness #hongkong #hkfitness #舉重 #重訓 #身型改造 #香港 #健身 #線上教練 #減肥 #盧恩澤教練 #盧恩澤 #打出名堂 #男人四十

當你穿上「中國」衣服,「為國爭光」是你的目標!
抓舉 245lb (111kg)
個人最佳紀錄!🏋️🏋️🏋️
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I hit my target in 2017
Snatch 111kg🏋️🏋️🏋️- 2nd PB
...
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#中国 🇨🇳
#香港🇭🇰
#加拿大🇨🇦
#eleiko barbell
#olifts #weightlifting #olympiclifting #snatches
#Onlinecoaching
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現 #網上訓練 #strength #TeamKenneth #coachKenneth #trainerkenneth #vancouverfitness #gym #fitness #hongkong #hkfitness #舉重 #重訓 #身型改造 #香港 #健身 #線上教練 #減肥 #盧恩澤教練 #盧恩澤 #打出名堂 #男人四十

#AskKenneth: Progressive Overloading System
Here is an example of the Progressive Overloading System - Waves Loading.

Waves 3-2-1 x 3 times

3rd Wave
3 x 355lb (161kg)
2 x 375lb (170kg)
I did ONE rep more than last week. It means I'm getting stronger.
Remember ONE more rep is a progression.
All about progression.
1 x 385lb - I felt ok. ...
...
After that, I decided to do ONE rep with more weight.
Bonus set 400lb (181.8kg) 💪👊✊
...
... "Each set has two main effects : potentiating and recruiting. When the loads are picked properly, each wave creates potentation, thus strength performance, while minimizing fatigue..." http://www.strengthsensei.com/wave-like-loading-maximal-strength/
...
...
#Onlinecoaching #squat #深蹲 #重訓 #400club
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#onlinecoaching #網上訓練 #strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #dieting #fatloss #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #強人訓練 #盧恩澤教練 #盧恩澤

#AskKenneth 305: Sumo Deadlift - does it harder than the standard deadlift? I am unable to lift 90kg if not using legs drive. Asked by Henry who is one of my trainees. ...
...
All kind of different variations of deadlift: Conventional DL, Sumo, Snatch grip, Deficit DL, Rack Pull are the "compound" exercises.
They are not isolation exercises.
...
...
A trainee needs use his entire body to lift the weight from the floor.
Basic technique:
- Lats tight
- Brace your abs
- Head up
- Look forward
- Leg drive!
- Push both feet to the ground! - All-in-one
...
...
For my own experience, a trainee can lift more weight with Sumo DL than the conventional DL.

Similar to Squat. ...
...
By the way, What is the isolation exercise? Biceps curl, triceps extension, leg curl, leg extension...are the isolation exercises.
...
...
#onlinecoaching
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#onlinecoaching #網上訓練
#硬拉
#Deadlift
#sumodeadlift
#snatchgripdeadlift
#strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #dieting #fatloss #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #強人訓練 #盧恩澤教練 #盧恩澤

#AskKenneth 304: 如何令訓練變得有趣?

假設大家一星期訓練五日,每一次訓練兩個不同的肌肉。可能大家對自己的訓練計劃感到很悶,常常希望尋找新的計劃,或更有效的方法。
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其實方法很簡單,你不用經常去增加重量,又不用閲讀不同的健身網站。
今天我為大家提供一個訓練方法。
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👉👉大家可以到BIO收看我的分享⬆️ ...
...
#onlinecoaching
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#onlinecoaching #網上訓練
#strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #dieting #fatloss #getstrong #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #強人訓練 #盧恩澤教練 #盧恩澤

#AskKenneth 308: Progression Pictures
Personally, I think the weekly progression pictures (front, side & back) always can tell me a lot of things (NOT ALL) from my trainees. Since I don't meet my trainees every week, the pictures are the only way to see their progression. ...
...
▶️Fat Loss Phase
The progression pictures can tell me the trainee is losing fat or not.
The calories intake and the macros are based on the pictures. ...
...
▶️Gain Phase
The progression pictures can tell me the trainee is gaining muscles or gaining fat? Of course, the trainee's training program can show me that his strength is improving or not?
When the trainee can lift more weight, I'm sure his muscle mass is increasing.
Basically, if I can see my trainee's abs, I will keep giving him more calories and more carbs until he cannot handle them. ...
...
**I am not cutting right now. However, I have to make sure
1️⃣my abs are still here 24/7.
2️⃣I can lift more weight (strength) every week. ...
...
▶️Being an Online Coach is not easy, I need to make sure the trainees are accountable. My job is to make sure they can update their training program, food diary, sending their training videos, and weekly progression pictures...etc. If they can show me skinfolds measurement is even better. ...
...
▶️Do you want RESULT?
My trainees can tell you that training is not the final answer.
Training without progression is nothing.
當你去增加卡路里攝取量的時候,你一定不可能維持健美比賽時候的身型。一定沒有可能。
我正在進行「逆轉飲食計劃」,方法是每兩星期增加少量卡里路。身型會變大少許,脂肪亦會相對增加。我的底線是我仍然能夠看到腹肌和腹肌。如果肥了太多怎麼辦呢?下回分享。
#nofliter
#progression
#進度便是一切
#onlinecoaching
#網上訓練
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #coachKenneth #trainerkenneth #dieting #fatloss #relentless #bodybuilding #unstoppable #vancouverfitness #gym #hongkong #hkfitness 🇨🇦🇭🇰 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #打出名堂 #永不放棄 #盧恩澤教練 #盧恩澤 #腹肌

Training log on 18.11.2017
Olympic Lifting Practice
A. Muscle clean x 5 singles
B. Snatch Pull & Snatch (2+1)x 5 sets ...
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Online Coaching with @trainerkenneth
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#AskKenneth #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #網上訓練 #線上教練 #温哥华 #減肥 #盧恩澤 #盧恩澤教練 #olifts #weightlifting #Olympiclifting #clean #snatches

#AskKenneth 306: Abdominal Exercise - Rowing 腹肌訓練 ...
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• Progression 困難一些: Hands off the floor 雙手離開地面
• Regression 容易一些: Hands on the floor 雙手放在地上
...
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Tips 提示:
- Contracting your abs when you're doing abs exercise.
- Brings your legs close to your body.
- Do it with slow tempo.
...
...
#onlinecoaching
#網上訓練
#腹肌訓練
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #coachKenneth #trainerkenneth #dieting #fatloss #relentless #bodybuilding #unstoppable #vancouverfitness #gym #hongkong #hkfitness 🇨🇦🇭🇰 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #打出名堂 #永不放棄 #盧恩澤教練 #盧恩澤 #abs #sixpack #腹肌

Most people want the muscle, but fail to realize that the muscle isn’t the prize. The prize is the character, the discipline, the sacrifice and overcoming laziness necessary to build the muscle. #MI40
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... www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#onlinecoaching #網上訓練 #Teamkenneth
#strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #dieting #fatloss #relentless #bodybuilding #unstoppable #vancouverfitness #gym #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #打出名堂 #永不放棄 #盧恩澤教練 #盧恩澤

Most people want the muscle, but fail to realize that the muscle isn’t the prize. The prize is the character, the discipline, the sacrifice and overcoming laziness necessary to build the muscle. - MI40
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Online Coaching with @trainerkenneth
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #網上訓練 #線上教練 #温哥华 #減肥 #盧恩澤 #盧恩澤教練

#AskKenneth 303: 在訓練中,技術抑或重量是最重要呢?

在健身裡面,有初學者,亦有些訓練了很久,但從來沒有跟教練學習的會員,當然還有很多經驗豐富的健身人士。這個短片適合前者之學員。
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的而且確很多時候,學員根本不知道要循步漸進式增加重量,他們可以四、五個星期,甚至從來都不會增加重量。如果你沒有以正確的方式去增加重量,你便不能提升運動表現及增加肌肉質量。
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另一個例子是,某些學員不斷增加重量,而不理會技術和節奏。

今天我嘗試分享一下究竟什麼時候才增加重量,去得到最佳訓練的效果。
👉👉大家可以到BIO收看我的分享⬆️ ...
...
#onlinecoaching #teamkenneth
www.trainerkenneth.com

Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#onlinecoaching #網上訓練
#strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #dieting #fatloss #getstrong #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #強人訓練 #盧恩澤教練 #盧恩澤

#AskKenneth: Remember the weight doesn't help you to contract muscles. But you do.
Use your mind to train your body. ...
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I encourage my Online Trainees to write training logs to tell me their muscles feeling when they are lifting weights. ...
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For example,
When a trainee does 10 reps of Lat Pull Down, how many reps did he feel his last? All of them or only 5 reps?
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After 10 reps of DB press, can he feel his chest during the set? Can he stretch his chest at the bottom of range? ...
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I believe that Online Coaching is a part of the education. It is more than training or getting results. with @trainerkenneth
#onlinecoaching
www.trainerkenneth.com
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #網上訓練 #線上教練 #温哥华 #減肥 #盧恩澤 #盧恩澤教練

#AskKenneth 302 : 搬運 (Carry)

英文Carry 可以翻譯為: 提/ 搬/ 運送

我們的正規訓練中,必需要包括:
➡️深蹲 (Squat)
➡️硬拉 (Deadlift)
➡️推 (Press)
➡️拉 (Pull) ➡️搬運 (Carry) ...
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「搬運」亦是強人訓練(Strongman)之一。訓練者需要運用全身任一個肌肉。
由拿起重量開始,訓練者便要作硬拉動作。
步行的時候,他亦要保持身體筆直,張開肩膊,收緊腹肌,甚至運用臂力(grip strength)。
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「搬運」亦可以當作心肺訓練,有助消脂效果。它是屬於高强度間歇性訓練(HIIT)之一。
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📸Photo was taken from #PICP Level 3 in 2013.
#onlinecoaching #網上訓練
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#strongmantraining #farmerswalk #HIIT #conditioning
#strength #TeamKenneth #coachKenneth #trainerkenneth #onlinecoaching #fatloss #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #線上教練 #温哥华 #減肥 #肌肉 #強人訓練 #盧恩澤教練 #盧恩澤

Clean & Jerk🏋️
1st: 110kg - Easy.
2nd: 116kg - I lifted it up, but my feet were not in a line. F*cking stupid.
3rd: 121kg - Lifted.
But RED X 2 WHITE x 1
No Lift!
Because my left arm didn’t lock out!
Total is 210kg
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Evaluation:
Clean - need to correct the timing of the lift.
Jerk - need to focus on “Lock Out” position. ...
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Do not “Lift and Pray”

It’s time to train even harder!
Fix the shit!
I need more aggression!
Season is finished. No more competition in 2017.
By the way, I can practice BJJ from this week again!
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👉My next competition will be Maters Olifts on 1st & 2nd March 2018🏋️🏋️🏋️
#kilopens2017
#familyman #men40
#Olifts #Olympiclifting #weightlifting
#TeamKenneth #cleanandjerk #trainerkenneth #strength #TeamKenneth #coachKenneth #重訓 #舉重 #squat #gainphase #earnednotgiven #getstrong #cleanandjerk #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #盧恩澤 #盧恩澤教練 #永不放棄 #打出名堂

#AskKenneth: I cannot fully extend my right arm after BJJ practice. I was thinking should I do deadlift this morning.
You know what sometimes you don't have to think too much or worry too much. #justdoit ...
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Deadlift waves 3-2-1
2nd wave last rep 485lb ...
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Say "Shut the F up!" When your brain tells you to stop lifting. with @trainerkenneth ...
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#starwarslego #lego #starwars #microfighters #Uwing
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #coachKenneth #trainerkenneth #olifts #deadlift #onlinecoaching #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #網上訓練 #線上教練 #温哥华 #減肥 #盧恩澤 #盧恩澤教練

#AskKenneth: Kilopen 85kg

Snatch🏋️
1st: 95kg - missed. Stupid. Wasted. No need to watch it.
2nd: 95kg - Power Snatch! Unbelievable! See video.
3rd: 100kg - done! This is my goal!
I practiced this weight for many times.
I am sure I will start my 1st lift from 100kg next time. ...
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(By the way, if you want to get white card x 3 from the judges, that is NOT easy at all. The athletes have to make sure you secured the lifts 100%. If you missed, you missed.)
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Evaluation:
My snatch definitely is getting better. 100kg is manageable.
Can I lift 110kg?
Don’t forget that 77kg class is pretty strong!
Thanks coach Mike, @jackmacphail and all members from @capilanoweightliftingclub ...
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*I took @justpruvit Keto OS for pre-workout after weigh in.
#kilopens2017
#Olifts #Olympiclifting #weightlifting
#TeamKenneth #snatch #cleanandjerk #cleanandjerk #trainerkenneth #strength #TeamKenneth #coachKenneth #重訓 #舉重 #squat #gainphase #earnednotgiven #getstrong #cleanandjerk #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #盧恩澤 #盧恩澤教練 #永不放棄 #打出名堂

#AskKenneth: Day 1 back to BJJ, I cannot fully extend my right arm now! ‬with @trainerkenneth ...
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... #BJJ #armbar
#starwarslego #lego #starwars #microfighters #TieStriker
Fat Loss | Strength Training | Sports Performance
消脂 | 力量訓練 | 運動表現
#TeamKenneth #coachKenneth #trainerkenneth #olifts #onlinecoaching #vancouverfitness #gym #fitness #hongkong #hkfitness 🇨🇦🇭🇰 #重訓 #舉重 #身型改造 #香港 #健身 #網上訓練 #線上教練 #温哥华 #減肥 #盧恩澤 #盧恩澤教練

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