Fabian Does Fitness

Fabian Does Fitness ACE Certified Fitness Coach & Nutrition Specialist
Age:51 H:162cm BW:56kg
S: 140KG
B: 112.5KG
D: 177.5 KG

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.

The Math Behind the Max RepsYou don't need to max out every week to know what you’re capable of.📊 The Percentages Explai...
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,. 💪🏻

51 this year. 10% body fat.No shortcuts. No magic formula.Just routine, discipline, consistency — repeated over and over...
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. 🔥





Hype vs. RealityThe creatine hype is loud—better focus, mood, and brain fuel? Promising. But real muscle takes months, 2...
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. ⚡

Address

10 Pine Close
Singapore
391010

Telephone

+6588668598

Website

Alerts

Be the first to know and let us send you an email when Fabian Does Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category