keratogryus

Mr. Kash

Fitness Enthusiast - Taurus / Tiger (May 7th 1986)
FITM (Malaysia) - Certified Instructor
THUMP Boxing (Australia) - Beginners & Advance Instructor

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"Look, Ma! No hands." Monday A.M. Squats 5/3/1, Week 4, Cycle 1.

De-load × Many

#monday #squats #powerlifting #gym #bodybuilding #fitness #fitfam #instafit #deload

"Look, Ma! No hands." Monday A.M. Squats 5/3/1, Week 4, Cycle 1. De-load × Many #monday #squats #powerlifting #gym #bodybuilding #fitness #fitfam #instafit #deload - 2 hours ago

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Thursday P.M. 5/3/1 Deadlifts, Week 3, Cycle 1.

170KG × AMRAP

I'm a little hung-over today.

#deadlifts #powerlifting #bodybuilding #fitness #strength #training #gym #fitfam #instafit

Thursday P.M. 5/3/1 Deadlifts, Week 3, Cycle 1. 170KG × AMRAP I'm a little hung-over today. #deadlifts #powerlifting #bodybuilding #fitness #strength #training #gym #fitfam #instafit - 4 days ago

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A new hand railing to make accessibility a little more safer around here, courtesy of My Gym.

#welding #railing #gym #access #fitness #fitfam #communitybuilding #bodybuilding #powerlifting

A new hand railing to make accessibility a little more safer around here, courtesy of My Gym. #welding #railing #gym #access #fitness #fitfam #communitybuilding #bodybuilding #powerlifting - 4 days ago

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Tuesday, benchpress rehab. 5/3/1, Week 3, Cycle 1.

5 × 5 (95KG) > 5 Minute. Recovery.

Footage. Set 5,
RPE 5. 
#tuesday #benchpress #criticalbench #powerlifting #bodybuilding #fitness #instafit #fitfam #rehab #techo #gym

Tuesday, benchpress rehab. 5/3/1, Week 3, Cycle 1. 5 × 5 (95KG) > 5 Minute. Recovery. Footage. Set 5, RPE 5. #tuesday #benchpress #criticalbench #powerlifting #bodybuilding #fitness #instafit #fitfam #rehab #techo #gym - 6 days ago

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[Late post] Monday, 15th Jan. 2018. Squats: 5/3/1, Week 3, Cycle 1.

Squats 145KG × Failure

#monday #latepost #squats #powerlifting #bodybuilding #fitness #instafit #fitfam #gym

[Late post] Monday, 15th Jan. 2018. Squats: 5/3/1, Week 3, Cycle 1. Squats 145KG × Failure #monday #latepost #squats #powerlifting #bodybuilding #fitness #instafit #fitfam #gym - 6 days ago

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Sketchy 9M.R (160KG) Deadlifts. Terrible day at the office has got me into sensory abyss.

Late post, Thursday night.

#thursday #latepost #deadlifts #powerlifting #bodybuilding #fitness #instafit #fitfam #gym

Sketchy 9M.R (160KG) Deadlifts. Terrible day at the office has got me into sensory abyss. Late post, Thursday night. #thursday #latepost #deadlifts #powerlifting #bodybuilding #fitness #instafit #fitfam #gym - 9 days ago

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Big ups to 'My Gym' for posting up the new sign board yesterday.

Yes, it's called "My gym.." & "Oh, dear.. God knows what happens in there.." Take a wild guess, nothing fancy, just love for fitness.

We're looking to get an #IPF approved barbell and a dual pulley system, soon enough.

So far we can offer:

Classic style free-weights training for systemic gains.

A basic powerlifting platform for your big three.

Two treadmills for you and your buddy to race.

An Olympic training platform with training plates and training barbells.

More to come soon, once we officially open.

#powerlifting #bodybuilding #fitness #fitfam #instafit #bruneifitness #gym #fitnessBN #powerliftingBN #health

Big ups to 'My Gym' for posting up the new sign board yesterday. Yes, it's called "My gym.." & "Oh, dear.. God knows what happens in there.." Take a wild guess, nothing fancy, just love for fitness. We're looking to get an #IPF approved barbell and a dual pulley system, soon enough. So far we can offer: Classic style free-weights training for systemic gains. A basic powerlifting platform for your big three. Two treadmills for you and your buddy to race. An Olympic training platform with training plates and training barbells. More to come soon, once we officially open. #powerlifting #bodybuilding #fitness #fitfam #instafit #bruneifitness #gym #fitnessBN #powerliftingBN #health - 12 days ago

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R.I.P poverty benches. Week 2, Cycle 1, 5/3/1.

5 × 5 (90KG)

#benchpress #bench #powerlifting #gym #bodybuilding #fitness #stronglifts #workout #tuesday #strength #training

R.I.P poverty benches. Week 2, Cycle 1, 5/3/1. 5 × 5 (90KG) #benchpress #bench #powerlifting #gym #bodybuilding #fitness #stronglifts #workout #tuesday #strength #training - 13 days ago

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Getting lifted, Monday afternoon. Week 2, Cycle 1, 5/3/1.

137.5KG × AMRAP = 10 M.R

Barely survived the first weekend of 2018. Squats to celebrate!

#squats #monday #weightlifting
#powerlifting #strength #training #barbell #bodybuilding #powerbuilding #workout #fitness #instafit #fitfam #gym

Getting lifted, Monday afternoon. Week 2, Cycle 1, 5/3/1. 137.5KG × AMRAP = 10 M.R Barely survived the first weekend of 2018. Squats to celebrate! #squats #monday #weightlifting #powerlifting #strength #training #barbell #bodybuilding #powerbuilding #workout #fitness #instafit #fitfam #gym - 14 days ago

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I'll be watching you, like a hawk in the sky.

#seagate #skyhawk #surveillance #tech #harddrive #cloudcomputing

I'll be watching you, like a hawk in the sky. #seagate #skyhawk #surveillance #tech #harddrive #cloudcomputing - 17 days ago

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Deadlift Overdose.

150 × AMRAP (9M.R)

#thursday #deadlifts #barbell #workout #instafit #fitness #gym #toohighforthis #powerlifting #stronglifts #strength #fitfam

Deadlift Overdose. 150 × AMRAP (9M.R) #thursday #deadlifts #barbell #workout #instafit #fitness #gym #toohighforthis #powerlifting #stronglifts #strength #fitfam - 18 days ago

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The snatch is a bitch, but I'm gonna kiss her anyways.

#weights #weightlifting #oly #power #powerbuilding #fitness #instafit #fitfam #gym #barbell #workout #wednesday

The snatch is a bitch, but I'm gonna kiss her anyways. #weights #weightlifting #oly #power #powerbuilding #fitness #instafit #fitfam #gym #barbell #workout #wednesday - 19 days ago

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This is what I call a clean getaway.

#postworkout #shenanigans #jokes #powerlifting #bodybuilding #fitness #sweeper #soccer #fitfam #instafit #gym #wednesdaywisdom

This is what I call a clean getaway. #postworkout #shenanigans #jokes #powerlifting #bodybuilding #fitness #sweeper #soccer #fitfam #instafit #gym #wednesdaywisdom - 19 days ago

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This is where the laws of physics end and I begin.

5 × 5 (85KG)

Tuesday technique tweaks! Where's all my technique freaks at?

Today we're bench-pressing whilst insinuating the 'arch' to effectively use leg drive; shoulders and glutes were pinned to the bench, but my hips and thoracic mobility felt stiffer than a honeymoon dick!

I'm not gonna lie, these reps felt terrible! I forgot all about my mobility exercises for health and functionality of the thoracic spine.

Good thing it's only a yoga mat away. I will never forget to do mobility exercises ever again!

#tuesday #tuesdaythoughts #benchpress #strength #stronglifts #powerlifting #fatloss #mobility #bodybuilding #instafit #fitness #fitfam #barbell #workout #bodybuilding #2018goals

This is where the laws of physics end and I begin. 5 × 5 (85KG) Tuesday technique tweaks! Where's all my technique freaks at? Today we're bench-pressing whilst insinuating the 'arch' to effectively use leg drive; shoulders and glutes were pinned to the bench, but my hips and thoracic mobility felt stiffer than a honeymoon dick! I'm not gonna lie, these reps felt terrible! I forgot all about my mobility exercises for health and functionality of the thoracic spine. Good thing it's only a yoga mat away. I will never forget to do mobility exercises ever again! #tuesday #tuesdaythoughts #benchpress #strength #stronglifts #powerlifting #fatloss #mobility #bodybuilding #instafit #fitness #fitfam #barbell #workout #bodybuilding #2018goals - 20 days ago

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New Year. Who Dis?

Squats: 130KG × AMRAP = 11M.R

This time around last year, I was hesitant to start a cycle of Jim Wendler's 5/3/1

It wasn't until February when I discovered the 'Hard Gainers' variation; every last set of squats and deadlift is until failure, your total max is minimised to 85%, only 5lb or 10lb progression after a 4 week cycle is completed, every 4th week is a de-load, the 1st-3rd week you increase the intensity via. working up your percentages from 75% (week 1) 85% (week 2) 95% (week 3) typically in week 4, you should stay below 65% and focus on recovery.

I did a lot of boxing and conditioning from August 2016 untill July 2017. This time, my focus is purely on strength and fitness.

2017 left me feeling a little bit more domesticated! Naturally, It felt great to be running outdoors for a change, and what way to witness the first full moon of 2018.

Having my own gym certainly make things a lot simpler, and I can't wait to share it with everyone else.

The gym will be open for business soon.

If you have any questions,
please don't hesitate to drop me a direct message.

Sincerely,
Kash.

#fitness #instafit #fitfam #powerlifting #bodybuilding #strength #training #conditioning #barbell #workout #runner #cardio #health #mondaymotivation
#monday #2018goals

New Year. Who Dis? Squats: 130KG × AMRAP = 11M.R This time around last year, I was hesitant to start a cycle of Jim Wendler's 5/3/1 It wasn't until February when I discovered the 'Hard Gainers' variation; every last set of squats and deadlift is until failure, your total max is minimised to 85%, only 5lb or 10lb progression after a 4 week cycle is completed, every 4th week is a de-load, the 1st-3rd week you increase the intensity via. working up your percentages from 75% (week 1) 85% (week 2) 95% (week 3) typically in week 4, you should stay below 65% and focus on recovery. I did a lot of boxing and conditioning from August 2016 untill July 2017. This time, my focus is purely on strength and fitness. 2017 left me feeling a little bit more domesticated! Naturally, It felt great to be running outdoors for a change, and what way to witness the first full moon of 2018. Having my own gym certainly make things a lot simpler, and I can't wait to share it with everyone else. The gym will be open for business soon. If you have any questions, please don't hesitate to drop me a direct message. Sincerely, Kash. #fitness #instafit #fitfam #powerlifting #bodybuilding #strength #training #conditioning #barbell #workout #runner #cardio #health #mondaymotivation #monday #2018goals - 21 days ago

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Dear All,

Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted. – Denis Waitley

Wishing you all a Happy New Year.

Dear All, Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted. – Denis Waitley Wishing you all a Happy New Year. - 22 days ago

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The dude with the biggest ass-thetics, squats the biggest weights.

Hope you're enjoying the holidays.

A reminder to stay on that hustle come January.

Disregard the ego and work on technique.

Low repetitions with lots of sets.

Remember to put in the time to work on mobility.

Instant gratification blinds us from our long term potential.

#hustle #thirdworld #squats #training #strength #fitness #powerlifting #tgif #bodybuilding #instafit #fitfam #friday #aesthetics #barbell #gym #legday #workout

The dude with the biggest ass-thetics, squats the biggest weights. Hope you're enjoying the holidays. A reminder to stay on that hustle come January. Disregard the ego and work on technique. Low repetitions with lots of sets. Remember to put in the time to work on mobility. Instant gratification blinds us from our long term potential. #hustle #thirdworld #squats #training #strength #fitness #powerlifting #tgif #bodybuilding #instafit #fitfam #friday #aesthetics #barbell #gym #legday #workout - 1 month ago

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Cats conspiring to take over my world. I'm okay with this.

I can't help it.. it's just the card I drew.

#cats #cars #catsofinstagram #feral #love #feralcats #carwash #sunday

Cats conspiring to take over my world. I'm okay with this. I can't help it.. it's just the card I drew. #cats #cars #catsofinstagram #feral #love #feralcats #carwash #sunday - 1 month ago

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