05/06/2026
Hit a 3 reps of 65kg standing overhead barbell press today at a scanned body weight of 55.9kg and 6.4% body fat.
Fabian Does Fitness
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ACE Certified Fitness Coach & Nutrition Specialist
Age:51 H:162cm BW:56kg
S: 140KG
B: 112.5KG
D: 177.5 KG
01/06/2026
The Math Behind the Max Reps
You don't need to max out every week to know what you’re capable of.
📊 The Percentages Explained
Here is how your rep-to-percentage breakdown maps out:
1 REP MAX (100%): Your absolute peak. This is the ultimate test of ex*****on, full body tension, and lockout strength.
2 REP MAX (96%): The sweet spot for high-threshold neural adaptation. If you can handle a weight for a clean double, your 1RM is right around the corner.
3 REP MAX (92%): The ideal zone for building dense, functional strength. Working in the 3-rep range refines technique under heavy loads while managing fatigue.
4 REP MAX (88%): Where power meets volume. This percentage allows you to stack high-quality work sets to reinforce movement patterns and build positional discipline.
5 REP MAX (84%): The ultimate foundation. If you want to move heavy weight for a single, you have to master owning this percentage for reps.
🧠 Reasons why not to max out every time.
1. CNS Preservation: True 1RM attempts place a massive tax on your nervous system. Working slightly below failure keeps your recovery on track for your next session.
2. Form Refinement: Heavy singles mask technical flaws. Sub-maximal percentages give you the cognitive space to fix issues—like refining a tricep lockout or maintaining a rigid brace—before the weight gets absolute.
3. Data-Driven Progress: When you know the math, a crisp triple at 92% tells you exactly where your strength sits. You don’t need to guess; you just execute.
Train with intent. Let the percentages do the math, and let consistency do the work.
26/05/2026
I made a deal with myself — finish 8KM, and I earn the right to sign up for the full marathon. No shortcuts, no “I’ll do it later.” Midday. Hot sun. No excuses.
8.13KM done. ✅
BYD Full Marathon 2026 — SGD$188 paid .
Proud? Yes. Nervous? Absolutely. But that’s exactly how I know it matters.
The training starts now. 🏃💪
25/05/2026
Practice. Consistency. Practice again.
Improvement becomes inevitable.
No shortcuts. No magic. Just showing up and putting in the work, over and over again.
I practice the deadlift again and again because I have a goal. Every rep matters. Every session counts.
Behind every effortless moment is work nobody sees.
22/05/2026
Age : 51. 175kg deadlift, 3.1 times my body weight at 56.5kg. 3x bodyweight pull isn’t the result of luck or crash training. It’s the product of micro-progressions, nutrition discipline, optimized recovery, and injury prevention. Physical health, clarity, and confidence can improved with age, with a grounded, consistent and patience approach proving fitness strategy works.
15/05/2026
140kg squat at 56.7kg bodyweight — at 51 years old.
No shortcuts. No excuses. Just proof that the body is capable of far more when the mind wants more.
Staying strong isn’t just physical. It’s a mindset you choose every single day. The iron doesn’t care about your age. It only cares about your effort.
Stay strong,. 💪🏻
08/05/2026
51 this year. 10% body fat.
No shortcuts. No magic formula.
Just routine, discipline, consistency — repeated over and over for years.
The small habits matter.
Training with a purpose. Eating with intention. Staying committed even when nobody is watching.
Proud of what I’ve built, and even prouder that I’ve maintained it through discipline. 🔥
06/05/2026
Hype vs. Reality
The creatine hype is loud—better focus, mood, and brain fuel? Promising. But real muscle takes months, 25-30% are non-responders, and that quick weight jump is water retention, not magic. Stick with monohydrate. ⚡
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