308,347 Posts

laujkb As my work comes to a close at Coastal Fitness HK, it’s given me some time to reflect upon a few lessons I’ve learnt and experiences I’ve gained. In a 3-part series I want to scratch the surface of my three most long standing clients. I've coached over 400 hours of personal training between them over the past 2 years and the knowledge I’ve gained has been invaluable.
Here is a photo of Marko’s skin folds over the past 2 years. Skin fold testing isn’t perfect, far from it, but it gives a small indication of what might be going on and more information than weight alone. It also, for the correct client, keeps an open communication channel and promotes mutual responsibility towards your goals. A 3kg increase in weight and very similar skin fold scores would suggest an increase in lean muscle mass form when we first started. Although that might not seem like a drastic change, I’m very happy at how we got there and understanding of the consistency that is required for a relatively ‘hardgainer’ like Marko.
Lastly here’s 2 clips of our final session. We decided to test his 1RM Supinated Chin Up and Biacromial Bench Press. These aren’t my favourite tests but do allow for good micro loading as well as consistent testing parameters. He managed a pull up with over a third of his BW attached to him (30kg) and bench press over his BW. As Marko has a relatively low training age and neuromuscular efficiency, I rarely, if ever, prescribe reps lower than 6. He doesn’t need to do peaking or strength phases to see increases in strength. Although absolute strength was never a goal for Marko, testing and showing consistent improvements gives a great sense of accomplishment and often helps with motivation.

Thanks @mrmarcomark - it’s been a pleasure. #model #modellife #like4like #likeforlike #likeback #followme #instafollow #instafamous
#personaltrainer #personaltraining #crossfit @opexfitness #higherlearning #liveandlearn @coastalfitnesshk @trainingthinktank #enjoytheprocess #pt #lifecoaching
10min

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26min emilyjpperry
Normal Emily Perry
emilyjpperry "Never trust your tongue when your heart is bitter" #advice #liveandlearn #betteryourself #beanicehuman #latenightthoughts 26min

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s.lok_chiefog "Cause I been remainin so distant, from the ones that could help me cope widdit, could not stand on my own, pain in my dome fuckin up my soul" #trialanderror #liveandlearn #tooomanylames #fuckabadbitch 2h

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liftingpeanutz All us motherfukas start somewhere. Both these pictures are 97kg lol
But still had the best weekends of my life back then
#fitness #tattoos #bodybuilding #gym #allkindsagains #fitnesspizzainyourmouth #pills #drugs #beersies #liveandlearn #wolfsgym
2h

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captainlovepug Goodbye August! You were the worst.
Hello September! On to better things and better people #liveandlearn #itsnotmeitsyou
2h

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angelic_renegade Yall ever just... have a group of friends you'll never forget? I know I have some. Thanks for the crazy summer guys, it's been the best for me. Especially as my last summer in high school. #KeepItReal #ranked #liveandlearn #rcms #2015 #squad #squid #crew #Latino #Asian #African #American #OnThatRealNote #Diversity 3h

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thesocialrhino I don't mean to get on my #soapbox here, but here's the thing... If you're a #nerd, that's awesome! If you're a #jock, that's awesome! If you're #black, that's awesome! If you're #white, that's awesome! If you do what you #love and it's not hurting anyone that's all that matters. Be your #weirdself and stay true to yourself. People will #respect you more for that than anything else you can try to be. #truetotheend #facts #weird #stayweird #sotrue #realtalk #realshit #wordsofwisdom #wordstoliveby #betruetoyourheart #disney #disneyprincess #ariel #quotes #quotestoliveby #liveandlearn #straighttalk #straightup 4h

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