#pandatraining

[berdleychoong]

When one wants a change, one has to start putting the effort and commitment to change. I did, have you? No doubt this journey is not easy, but I am totally enjoying it! #PANDATRAINING #팬다드렌힝 . . #BenchPress: 31kg x 12 reps; 35kg x 12 reps; 40kg x 10 reps x 3 sets Incline Dumbbell Press: 12.5kg x 10 reps; 15kg x 10 reps x 2 sets Arnold Press: 12.5kg x 10 reps x 3 sets Dumbbell Pull-over: 20kg x 10 reps x 3 sets Dumbbell Lateral + Front Raise: 5kg x 10 reps x 3 sets; 2.5kg x 10 reps x 3 sets Cable Tricep Pull-down: 18.75kg x 12 reps x 3 sets Cable Rope Pull-down: 11.25kg x 12 reps x 3 sets . . #피트니스 #모델 #잘생긴남자 #한국사람 #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark #OptimumNutrition #MyProtein #ManhuntSingapore #ManhuntSingapore2017 #TheBeamSearch #TeamBeamers

[berdleychoong]

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New challenge accepted. Honestly, started it with the thought that I can never make it. But hack, just got to at least try. I am glad I did, with full guidance and patience from Panda Master. Progressing slowly but will soon get there. Never be afraid to step out of comfort zone. Go on and brave through to explore more potentials! . . . • #잘생긴남자 • #WithBerdley • #한국사람 • #Korean • #Asia • #Singapore • #Men • #MenWithStyle • #Lifestyle • #Fitness • #Fitpiration • #FitnessJourney • #FitFam • #Fitspo • #SGFitness • #SGFit • #SGFitFam • #SGFitspo • #SGPhysique • #SGBoy • #AsianMen • #AsianGuy • • #ThePitSingapore • #PandaTraining • #Handstand • #Headstand • #Potential • #Progress • (at The PIT Singapore at 123 Devonshire Road)

[berdleychoong]

#PANDATRAINING #팬다드렌힝 . . #DeadLift: 102.5kg x 5 reps x 5 sets Pendlay Row: 40kg x 10 reps x 5 sets Pull-up: 11 x 9 reps . . =8 May 2017= Box Squat: 80kg x 10 reps x 3 sets Cable Tricep Pull-down: 16.25kg x 12 reps x 3 sets #Press: 30kg x 10 reps x 3 sets Cable Cross-Pull: 6.25kg x 50 reps x 3 sets Pull-Up: 5 reps x 3 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark (at Asia/Singapore)

[berdleychoong]

#PANDATRAINING #팬다드렌힝 . . #Squat: 62.5kg x 15 reps x 2 sets; 70kg x 12 reps x 3 sets #RomanianDeadLift: 102.5kg x 8 reps x 3 sets Cable Face-Pull: 13.75kg x 20 reps x 3 sets Dumbbell Row: 20kg x 15 reps x 3 sets Dumbbell Bent-Over Lateral Raise: 5kg x 30 reps x 3 sets Dumbbell Bicep Curl: 7.5kg x 15 reps x 3 sets Cable Rope Pull: 13.75kg x 15 reps x 3 sets . . #피트니스 #모델 #잘생긴남자 #한국사람 #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark #ManhuntSingapore #ManhuntSingapore2017 #TheBeamSearch #TeamBeamers #BeamArtistes #WithBerdley #S5

[berdleychoong]

STAY THE COURSE! #PANDATRAINING #팬다드렌힝 . . #BenchPress Close Grip: 30kg x 15 reps; 32.5kg x 12 reps x 2 sets; 35kg x 10 reps x 3 sets #Press: 30kg x 12 reps x 3 sets Plate Frontal Raise: 10kg x 12 reps x 3 sets Dumbbell French Press: 17.5kg x 12 reps x 3 sets Cable Fly: 13.75kg x 12 reps x 3 sets Cable Press: 13.75kg x 12 reps x 3 sets Cable Overhead Tricep Extention: 16.25kg x 15 reps x 3 sets Pull-Up: 5 reps x 5 sets . . ROUND 2 . Evening Cable Tricep Pull-Down: 20kg x 12 reps x 5 sets Cable Rope Curl: 22.5kg x 12 reps x 5 sets Hanging Leg Raise: 20 reps x 5 sets . . #피트니스 #모델 #잘생긴남자 #한국사람 #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark #ManhuntSingapore #ManhuntSingapore2017 #TheBeamSearch #TeamBeamers #S5 #JONG

[berdleychoong]

Repost instagram.com/jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 46 x 100 . . #BenchPress: 40kg x 15 reps; 45kg x 12 reps; 50kg x 8 reps x 3 sets Superset Cable Chest Fly: 8.75kg x 10 reps x 3 sets Cable Chest Press: 8.75kg x 10 reps x 3 sets Push-up: 10 reps x 3 sets Dumbbell Bicep Curl: 12.5kg x 12 reps x 3 sets; 10kg x 10 reps; 7.5kg x 10 reps Parallats: 10 reps x 3 sets Pull-up: 5 reps x 5 sets Ab Crunch: 25 reps x 4 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark #ManhuntSingapore2017 #TheBeamSearch

[berdleychoong]

Repost instagram.com/jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 42 x 100 . . #RomanianDeadLift: 80kg x 15 reps x 4 sets Barbell Hip Thruster: 90kg x 10 reps x 3 sets Superset 1 #BenchPress: 40kg x 20 x 15 x 15 reps Incline Bench Dumbbell Row: 15kg x 15 reps x 3 sets Superset 2 Cable Chest Fly: 8.75kg x 15 reps x 3 sets Push-Up: 10 reps x 3 sets Pull-Up: 5 reps x 3 sets Ab Crunch: 25 reps x 4 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark

[berdleychoong]

Repost instagram.com/jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 36 x 100 . . #BenchPress: 55kg x 6 reps x 2 sets; 50kg x 6 reps; 45kg x 6 reps; 40kg x 8 reps; 35kg x 10 reps #DeadLift: 120kg x 3 reps x 5 sets Ab Crunch: 25 reps x 4 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark

[berdleychoong]

Repost instagram.com/jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 34 x 100 . . #FrontSquat: 60kg x 10 reps x 5 sets Barbell Split Squat: 40kg x 12 reps x 3 sets Barbell Jump Squat: 50kg x 12 reps x 5 sets Pull-Up: 5 reps x 3 sets Ab Crunch: 25 reps x 4 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark

[berdleychoong]

Repost instagram.com/jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 27 x 100 . . Rowing: 500m #Squat: 97.5kg x 8 reps x 3 sets Barbell Hip Thruster: 85kg x 10 reps x 3 sets Bulgarian Split Squat: 12.5kg x 10 reps x 3 sets Ab Crunch: 25 reps x 4 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #포텐에이드 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark #Potenade

[berdleychoong]

Repost instagram.com/jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 18 x 100 . . #DeadLift: 115kg x 6 reps x 4 sets; 4 x 2 reps Pendlay Row: 40kg x 8 reps x 4 sets Nordic Curl: 10 reps x 3 sets Cable Face-Pull: 16.25kg x 12 reps x 3 sets Ab Wheel: 10 reps x 10 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark #ValentineDate

[berdleychoong]

Repost @jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 7 x 100 . . Rowing: 500m #BenchPress: 50kg x 5 reps x 5 sets Seated Dumbbell Press: 12.5kg x 10 reps x 3 sets Dumbbell Single Arm Row: 22.5kg x 12 reps x 4 sets Dumbbell Lateral Raise: 10kg x 12 reps x 4 sets Cable Tricep Pulldown: 23.75kg x 15 reps x 3 sets Ab Crunch: 25 reps x 4 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #포텐에이드 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark #Potenade

[berdleychoong]

#Repost @jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 6 x 100 . . Rowing: 500m #Squat: 97.5kg x 5 reps x 5 sets Barbell Hip Thruster w Slingshot: 75kg x 10 reps x 3 sets Bulgarian Split Squat: 12.5kg x 10 reps x 3 sets Hanging Leg Raiser: 25 reps x 4 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #포텐에이드 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark

[berdleychoong]

Repost @jongwensae ・・・ #PANDATRAINING #팬다드렌힝 // #PROJECTABS Day 3 x 100 . . Rowing: 500m #DeadLift: 110kg x 8 reps x 3 sets Pendlay Row: 40kg x 8 reps x 4 sets Nordic Curl: 10 reps x 3 sets Cable Face-Pull: 18.75kg x 12 reps x 3 sets Ab Wheel: 10 reps x 10 sets . . #종웬새 #피트니스 #모델 #잘생긴남자 #한국사람 #포텐에이드 #JONGwensae #Fitness #Model #Lifestyle #Physique #MensPhysique #FitFam #Fitspo #Fit #Korean #FitnessJourney #PandaAcademy #ThePitSingapore #ThankYouXiongMao #Discipline #NoExcuses #Strength #Grind #GymShark

[berdleychoong]

sᴛʀᴜɢɢʟɪɴɢ? ᴋᴇᴇᴘ ɢᴏɪɴɢ ᴀs ɴᴏᴛʜɪɴɢ ᴄᴀɴ ᴡɪᴛʜsᴛᴀɴᴅ ʏᴏᴜʀ ᴅᴇᴛᴇʀᴍɪɴᴀᴛɪᴏɴ . . . . . . . . #WithBerdley #잘생긴남자 #Asian #Lifestyle #Fitness #Journey #AsianMen #AsianBoy #SGBoy #SGMen #SGPhysique #SGFitFam #SGFitspo #Fitspiration #FitFam #SGIG #IGSG #Asia #Singapore #Struggle #Determination #Discipline #PandaTraining #ThePitSingapore #WarriorMode (at The PIT Singapore at 123 Devonshire Road) https://www.instagram.com/p/CW-hpCYBai3/?utm_medium=tumblr

[berdleychoong]

ᴡʜᴇɴ ᴘᴀɴᴅᴇᴍɪᴄ ʜɪᴛs, ᴡᴇ ᴋɴᴇᴡ ᴛʜɪɴɢs ᴀʀᴇ ɢᴏɪɴɢ ᴛᴏ ɢᴇᴛ ᴛᴏᴜɢʜ.. ɪᴛ ᴛᴀᴋᴇs ᴍᴜᴄʜ ᴍᴏʀᴇ ᴅɪsᴄɪᴘʟɪɴᴇ ᴀɴᴅ ᴅᴇᴛᴇʀᴍɪɴᴀᴛɪᴏɴ ᴛʜᴀɴ ʙᴇғᴏʀᴇ ᴛᴏ ᴀᴄʜɪᴇᴠᴇ ʙᴇᴛᴛᴇʀ ᴛᴏᴅᴀʏ sᴍᴀsʜᴇᴅ ᴛʜʀᴏᴜɢʜ ᴍʏ ᴘᴇʀsᴏɴᴀʟ ʙᴇsᴛ (ᴛʜᴏ ᴍᴀʀɢɪɴᴀʟ ʙᴜᴛ ɢᴏᴏᴅ ᴇɴᴏᴜɢʜ ғᴏʀ ɴᴏᴡ) ᴛʜᴀɴᴋ ʏᴏᴜ ᴛᴏ ᴛʜᴇ ᴘᴀɴᴅᴀ ᴍᴀsᴛᴇʀ @nifal_johannes ғᴏʀ ᴛʜᴇ ᴄᴏɴsᴛᴀɴᴛ ᴘᴜsʜ ᴀɴᴅ ᴋᴇᴇᴘɪɴɢ ᴍᴇ sᴀɴᴇ ᴀᴍᴏɴɢsᴛ ɪɴsᴀɴɪᴛʏ • sǫᴜᴀᴛ 140.0ᴋɢ (+10.0) • ʙᴇɴᴄʜ 72.5ᴋɢ (+5.0) • ᴅᴇᴀᴅʟɪғᴛ 157.5ᴋɢ (+12.5) .⁠ .⁠ .⁠ .⁠ .⁠ .⁠ .⁠ .⁠ #WithBerdley #잘생긴남자 #Asian #Lifestyle #Journey #AsianMen #AsianBoy #SGBoy #SGMen #SGPhysique #SGFitFam #SGFitspo #Fitspiration #FitFam #SGIG #IGSG #Asia #Singapore #Pandemic #Determination #Discipline #PersonalBest #PandaTraining #ThePitSingapore (at The PIT Singapore at 123 Devonshire Road) https://www.instagram.com/p/CL6jEqIB_65/?igshid=1fmhqgfgobicw