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Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City - Pavillion 2

  • 14.11.2018 06:57
  • 0

Among one of my traning program..5x5..simple.. Squat starting : 60kg (kesian..huhu) Deadlift starting : 70kg (lagi kesian..huhu) Tapi dengan disiplin & konsistensi..alhamdulillah dah boleh pergi jauh.. Buatlah apa2 pun kalau tiada perancangan..result tetap sama or worst jadi lebih teruk.. Bila dah dapat program..buat sehabis baik..kalau program tidak sesuai dengan diri..tukar program lain tapi janganlah asyik tukar atau campur adukkan program..remember this : "Random workout will make random gain.." And please don't ego lifting..mau laju2 angkat berat2 mau pigi mana?? kasi bagus form dulu..rome wasn't build in a day..same with your body & strength..it takes a lot of sacrifice & dedication (terutama yang ada kerja fulltime macam sa..) **slot personal training tinggal 1 slot lagi..tidak mau ambil banyak2..quality better than quantity..limited sebab bukan full time trainer.. #blancaproject #301spartan #myprogram #consistant #discipline #5x5 #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

H&K Fitness Studio

  • 07.11.2018 18:57
  • 0

Lama tia main high reps..sesekali antam high reps lah..hoho 100kg for 20 reps..😎 Masih bulih buat tapi cekewa sebab not within 1 minutes..banyak rest..😌 Tia apa..next time try lagi.. Ambil mood & feel gym baru..siuk sebab ada bumper plate & weightlifting platform..kompom ampas2 main deadlift..haha **is it my eyes or illusion that im actually start to look like bulking a lil bit.. #blancaproject #301spartan #squat #highrepshighintense #gilasquat #fitnessconsultant #sepetan

Mohd Alif

Mohd Alif "KOJIRO" M.

H&K Fitness Studio

  • 06.11.2018 18:01
  • 2

Barbell pad?? Ohh you means trapz?? 😎 Trip2 dulu..hoho #blancaproject #301spartan #trapz #smallestgrizzly #testinggymbaru #siukgymbaruhaha

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil Properties

  • 06.11.2018 06:38
  • 0

My heaven on earth..hoho Thanksv for coming..😘 #blancaproject #301spartan #sepetan #familysepetan #tanakwagurojak #familyouting

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 31.10.2018 19:20
  • 1

Bring Zyzz alive again..puihhh..haha Sebab jarang buat chest..ari ni buat internasiyunal chest day lah..kasi basar nenen..😎 Abs pun malu2 mau keluar..aiyooo..malas jaga makan kan (seterungman jarang diet2..semua dimakan..hoho) Squat & deadlift makes your core strong & firm..fact.. **paling pemalas buat abs..seminggu 1-2x ja..paling2 pun buat plank saja.. #blancaproject #301spartan #trip2zyzz #postworkoutpic #currentcondition #cucukwinstrollahnikasikeringhahaha #seterungman #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Restoran Hamid Nasi Kandar

  • 30.10.2018 09:00
  • 0

Macam setiap minggu pula makan2 sempena friendship anniversary ni..😏 Syamil makin tagap..apa rahsia..hahaha #blancaproject #301spartan #supper #mamaksss #sepetan #loadingkaw2

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 29.10.2018 18:38
  • 6

Hari stress sedunia hari ni.. Betul2 bikin sakit kapla..kimbet.. Oleh itu..pigi gym kasi hempas2 besi buat deadlift lah.. 160kg deadlift for 10 reps..yezzaa..πŸ’ͺ Boleh buat lebih lagi rasanya..tapi ikut program saja..laju2 mau pigi mana..😌 Next level is 170kg repping..hoho **kalau ikut kiraan 1RM sekarang..lebih 2xxkg rasanya..man man lai..😎 **warmup before deadlift selain back extension adalah shin conditioning..gusuk2 barbell di tulang kering.. **jarang workout jerit2 ni..sebab stress betul..jerit sajalah sampai kana tinguk2..lantak..hoho #blancaproject #301spartan #deadlift #160kg #shinconditioning #repping #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City - Pavillion 2

  • 26.10.2018 16:34
  • 3

Yezzaa..i have my own barbell collars now..😎 Nampak macam remeh ja benda ni..tapi benda ni boleh menyenangkan kerja & lebih fokus..hoho Jenis heavy duty punya..agak berat..macam 500g for 2.. Semoga lepas ni bulih fokus buat higher weight higher reps higher intense.. **kenapa merah?? sebab merah is sexy maaa..😏 #blancaproject #301spartan #barbellcollars #newtoys #seterungman #redissexy

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 24.10.2018 18:37
  • 3

Aiyooo..still can't do repping on 140kg squat..huhu Target 8 reps..just managed to do 7 reps for 140kg squat..😌 When lah can do repping for 10 reps.. Anyway deadlift getting better..yezzaa.. 150kg for 10 reps..with still plenty in tank & less than half minutes.. Should be no problem for repping 160kg next time..hoho **bodyweight 67kg..haiyaaa..bila mau naik ni..huhu #blancaproject #301spartan #squat #deadlift #seterungman #anakmuridtengkuazhar #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Cyberjaya

  • 23.10.2018 10:50
  • 3

Site visit for upcoming project.. Kalau kasi sewa mur2 ada orang mau kah?? πŸ˜‚ Auditorium boleh muat 140 pax & hall berhawa dingin boleh muat lebih kurang 3000 pax..& banyak lagi sebenarnya..nanti share bila renovation complete sepenuhnya.. Thanksv to my mentor for this opportunity.. **mau buat sports event, strongman event, majlis kahwin, fitness talk, fitness convention, online game competition or any events..boleh discuss coffee table.. **when you can identify hot & cold market of property investment..grab the opportunity quick!!! 😎 #blancaproject #301spartan #sitevisit #propertyinvestment #myproperty #eventmanagement #maubuatcompanysendiri

Mohd Alif

Mohd Alif "KOJIRO" M.

Bangsar South

  • 23.10.2018 07:58
  • 0

Something big going to happen soon.. Bismillahirrahmanirrahim.. Moga dipermudahkan urusan..aamiin..😊 By the way happy luncheon guys.. #blancaproject #301spartan #entrepreneur #propertyinvestment #kojiro #sepetan

Mohd Alif

Mohd Alif "KOJIRO" M.

Bangsar South

  • 22.10.2018 08:00
  • 1

Nahhh.. Since ramai yang tanya dimana capsule hotel saya stay..saya kongsi sini..😎 **highly recommended for backpackers or lone ranger.. **rate saya RM38..tia tau kalau ada rate lain..tanya direct lah..sudah bagi contact number tu..hoho #blancaproject #301spartan #capsulehotel #loneranger #outstationwork #trip2tourist

Mohd Alif

Mohd Alif "KOJIRO" M.

SWM Capsules Hostel

  • 19.10.2018 18:25
  • 1

Out-setasiyun..😎 Suruh pilih hotel apa..ambik yang hipster punya style..barulah RAVER..hoho #blancaproject #301spartan #outstation #capsule #raver #sepetan

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 16.10.2018 18:08
  • 2

Asyik buat strength training ja.. Sesekali buat hypertrophy dulu..barulah fun sikit training..😎 Back & arms day hari ni..touch up mana yang patutlah..hoho Malas mau cutting..paling2 buat calisthenics saja bikin conditioning..πŸ’ͺ🏼 **current weight..67kg..berat ninja..bulih tarbang..haha **kalau babajan nampak ni kompom kana olok lah ni..huhu #blancaproject #301spartan #backday #baisepkicik #backcicak #ninjawarrior #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 15.10.2018 18:01
  • 9

Back to strength & conditioning program..yezzaa..πŸ’ͺ🏼 Today menu is totally different (focus more on high reps & intensity..hoho) Β· Back Lower Bar Squat 60kgx10 80kgx10 100kgx10 120kgx10 Was aiming 140kg for 10 reps but managed to do only 6 reps..huhu So will stay to 140kg till I can get that 10 reps..😎 Β· Front Squat 100kg (5x5) Β· Deadlift beltless 140kg (3x10) **nanti2 lah dulu buat PR..laju2 mau pigi mana..haha **current bodyweight..67kg..silaka..hilang 2kg lepas ikut half marathon..huhu #blancaproject #301spartan #140kgsquat #100kgfrontsquat #140kgdeadlift #highrepshighintensity #fitnessconsultant #rambutthor

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City - Pavillion 2

  • 14.10.2018 10:23
  • 4

Macam cantik pula finished time tu..hoho Banyak kepala 3.. Ambil 6D lah ni d STC..😏 Lari leha2 ja..nasib baik experiences in hiking banyak membantu.. Still can't get over actually I've just finished 21km..macam berlari dari Cybercity Putatan sampai pigi UiTM Sabah Sepanggar..πŸ˜‚ #blancaproject #301spartan #21km #halfmarathon #tiafittapisemangatmaukasiabizada #finishedwhatyoustart #3333333333

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 13.10.2018 21:02
  • 0

MISSION ACCOMPLISHED..πŸ’ͺ🏼 Finished my very 1st running event in my life..😎 Direct antam Half Marathon 21km terus..hoho Thanksv to my running coach (my lob) for pushing me..hehe So..am i love running now?? no..hate it so much!!! But will I join running again?? definitely!!! haha.. So focus back on strength training..yezzaa.. **am I officially a runner now?? 😏 **strongman that do running?? 😏 **lain betul rasa berdiri di tengah2 stadium ni..ada bayangan goal celebration..haha #blancaproject #301spartan #halfmarathon #21km #finisher #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 13.10.2018 11:40
  • 0

1 biji ni bersamaan dengan harga 1 buah condo..😌 Insyaallah one day.. Lepaking sebelum event running malam nanti..hoho #blancaproject #301spartan #hsn2018 #harisukannegara #bigbikefan #boystoys

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City - Pavillion 2

  • 12.10.2018 19:50
  • 2

Langgar saja..πŸ’ͺ🏼 My 1st ever running event in my life.. Direct terus ambil HM.. **last time ikut running event masa acara rentas desa form 2..15 tahun lalu..itupun berjalan sampai abiz..mimang tia minat langsung lari2 ni..hoho #blancaproject #301spartan #hsn2018 #harisukannegara #21km #halfmarathon #running

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 11.10.2018 04:32
  • 1

Last night running session.. Just recover from 2 days high fever.. Can't push myself too much..just a steady & slow run.. Running has been one of the element that include in my training program for at least once a week.. **macam martial art pula rasa setiap minggu ada run..haha **thanksv cigu running for helping & boost me.. 😎 #blancaproject #301spartan #running #nightrun #strava #bukitjalilstadium #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bangsar South

  • 10.10.2018 11:32
  • 0

Paling jarang di Malaysia lah ni selfie dalam toilet.. Besa kalau selfie mesti buka baju kasi tinguk 1 pack..hoho **sajuk bahh..pakai blazer lah.. 😎 #blancaproject #301spartan #workworkwork #smartcasual #tiaperlupakaiformalsudahselalu #sepetan #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Swiss-Garden Hotel & Residences Kuala Lumpur

  • 06.10.2018 01:41
  • 0

Weekend work.. πŸ€“ #blancaproject #301spartan #weekendwork #sepetan #cingcongcingcong

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 04.10.2018 18:56
  • 0

Wak-azhar foreva!! My running technique slowly improve & my cardiovascular seems better now..yezzaa.. Thanksv to my pacer for pushing me.. 😘 **pose tribute to my sifu..mahaguru dr tengku azhar.. #blancaproject #301spartan #running #imnotarunneryet #cardiovascularimprove #theazharthing #mahaguruazharmaksum

Mohd Alif

Mohd Alif "KOJIRO" M.

Bangsar South

  • 03.10.2018 09:18
  • 0

Orite.. For info, saya tidak lagi bekerja sebagai Intellectual Property Executive secara full time..hanya buat secara part time sahaja.. Jangan risau..anda masih boleh bertanyakan apa2 sahaja perkara mengenai Intellectual Property or Harta Intelek dengan saya..insyaallah saya akan cuba membantu anda.. Cuma mungkin saya tidak akan dapat membantu 100% dari segi pendaftaran trademark & lain2 atas kekangan kerja..saya akan pass kepada rakan sekerja yang lain untuk uruskan (jangan risau..saya akan monitor sehingga keseluruhan proses selesai).. For now..saya bekerja full time di sebuah company property management & investment..tolong kawan.. When people acknowledged what is your strength & skills..😎 **makin banyak kerja tapi rezeki jangan ditolak..syukur ya allah.. **buat IP secara part time sebab punca rezeki juga tu..πŸ˜‚ #blancaproject #301spartan #newjob #kerjakerjakerja #syukur #rezeki

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 01.10.2018 19:02
  • 2

Hari lemas sedunia kali hari ini..aiyooo..😌 Lemas2 pun training tetap jalan..misti mau sentiasa konsisten & disiplin.. β–ͺ Squat low bar 142.5kg for 3x5 (dalam bidio last set).. β–ͺ Deadlift 160kg for 3x6 (dalam bidio 1st set).. Mula dengan back squat..lemas betul tia bulih deep..huhu Then baru focus balik to front squat for few sets.. Finished with deadlift & several back routines.. Deadlift target high reps dulu..oklah 6 reps..dapat naik 10 reps baru try 170kg lagi..hoho **kacau hamstring fatigue time deadlift.. **kurang isap gam punca lemas kali.. #blancaproject #301spartan #seterungman #strongmanwannabe #142.5kgsquat #160kgdeadlift #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

GSCinemas

  • 30.09.2018 12:21
  • 12

PASKAL The Movie review : 4/5 Mimang best..yang minat filem aksi ala2 tentera & mission macam saya mimang bagi 4 star lah..hoho Jalan cerita pun menarik..more to mission..kurang fokus pasal jiwang2 & melankolik ni (mimang tia perlu pun..cerita pasal PASKAL kan).. Just no plot twist..antagonis sudah boleh agak siapa.. All in all..berbaloi tengok..😎 **jangan banding dengan filem luar bab2 mission ni..mimang jauh lah..high expect untuk filem malaysia..at least this is the best so far..πŸ’ͺ🏼 **dulu2 memang bercita2 masuk elite team pasukan beruniform..tapi apakan daya..tahap rabun tinggi betul..terbantutlah niat..πŸ˜‚ #blancaproject #301spartan #paskal #salute #jipun2 #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 29.09.2018 15:03
  • 5

Ambil aura dulu tinguk2..😎 Manatau nanti terikut juga event lari2 ni..πŸ˜‚ #blancaproject #301spartan #asicsrelay2018 #running #tinguk2dulu

Mohd Alif

Mohd Alif "KOJIRO" M.

Taman Puncak Jalil

  • 29.09.2018 11:47
  • 5

Weekend training.. Shoulder blaster day.. πŸ’ͺ🏼 Work on this klokov press..one of my favorite shoulder workout.. 50kg strict klokov press for 5x5.. Finished with several shoulder isolation routines.. **mau kasi kuat shoulder supaya bulih buat log press macam idola..tengku azhar.. 😎 EARTH!, FIRE!, WIND!, WATER!, HEART! By your powers combined..I AM CAPTAIN PLANET! #blancaproject #301spartan #shoulderworkout #klokovpress #50kg #weekendgetaway

Mohd Alif

Mohd Alif "KOJIRO" M.

PAVILION BUKIT JALIL - BUKIT JALIL CITY

  • 27.09.2018 04:53
  • 2

Sesekali kasi ensom2 sikit..mau jumpa bosku bosmu bosnya..hoho Hitam kegemaranku..nama saya rain..puihhhh.. By the way..Ohayōgozaimasu..😎 **pose adalah tribute to my grandmaster..sifu tengku azhar..☝🏼 #blancaproject #301spartan #workworkwork #blacksuit #sepetan #encomboi

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 24.09.2018 18:20
  • 9

Back to 3 plate squat..yezzaa..πŸ’ͺ🏼 140kg lower bar for 3x5 (next level of 5x5).. Had to do lower bar & upgrade to 3x5 since previous level is too much intensity for that weight.. Deep?? Ok..i know not deep enough..so stay with this weight till i can do ATG.. **current weight?? still 68++kg..kiayam..berat2 Khabib lah bah ni.. 😏 **next month buli pakai supplement sudah.. 😎 #blancaproject #301spartan #squat #140kg #strengthtraining #seterungman #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 23.09.2018 17:46
  • 2

η‰Ήεˆ₯γͺabcι£ŸδΊ‹..hoho 🍧😎 #blancaproject #301spartan #abcspecial #sepetan #jipun2 #chillout

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 20.09.2018 18:24
  • 3

1st time run pakai apps ni..sakai sikijap..haha 1st time juga dalam seumur hidup bulih non stop run..means cardiovascular ada improvement sikit..hehe Target 5km saja..tia tau macam mana bulih lebih ni..besa pusing 4x stadium dalam 5.xxkm saja.. πŸ˜‚ Ada improvement pace..yezzaa.. **teda sudah rasa sakit di calves.. **posing adalah tribute kepada idola dalam dunia fitness..tengku azhar a.k.a bob.. 😎 #blancaproject #301spartan #running #lari2 #cardiovasculartraining #bukitjalilstadium #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City

  • 20.09.2018 13:07
  • 10

Song : Asal Kau Bahagia By : Armada Balik dari karaja buat senaman jari dulu sebelum pigi running malam ni.. 😏 #blancaproject #kasitambahhujan #coversong #guitar #musichealsoul #sukasuka

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 19.09.2018 19:12
  • 4

Testing 200kg rack pull for 3 reps.. After heavy leg & chest workout session..decide to called it a day with this routine.. Just want to take a feel how heavy is 200kg after such a long time didn't lift this weight.. Feels great..yezzaaa.. πŸ’ͺ🏼 **current bodyweight is still under 70kg..so consider PR for me?? πŸ˜‚ **here i come my old fren 5 plate..hoho #blancaproject #301spartan #rackpull #200kg #bukanprhuntermacamlias #strongmantraining #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

F45 Training Desa Park

  • 18.09.2018 20:58
  • 0

Life as a part time fitness instructor/fitness consultant.. 😎πŸ’ͺ🏼 #blancaproject #301spartan #f45 #f45desapark #grouptraining #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Fitness Project

  • 17.09.2018 21:52
  • 14

Back to strongman training..yezzaa.. πŸ’ͺ🏼 After finished deadlift challenge..continue with tyre flip training.. My first tyre flip training after such a long time didn't flip any tyre.. Manage to flip this toy several time.. πŸ˜‚ Tyre weight = 300++kg (confirmed..hoho) I'm back.. 😎 **gila bunga tayar ni..punya main kasar..macam konkrit.. **macam an**** betul form time flip..buruk..huhu **dapat hadiah kalau bulih flip tayar ni..hadiahnya lebam di bahu..haha #blancaproject #301spartan #strongman #tyreflip #300kg #strongmantraining

Mohd Alif

Mohd Alif "KOJIRO" M.

Fitness Project

  • 17.09.2018 21:35
  • 3

Fitness Project Deadlift Challenge Men (60kg) & Women (40kg) by 1 minutes.. Got no 2 by making 48 reps in 1 minutes.. πŸ’ͺ🏼 Actually there's 2 person made 48 reps..so no 2 & 3 decide by 10kg plate hold & i win it..hoho No prize..just want to have fun chill with them & support members event.. **sakit punggung terus banyak main hips..salah teknik..haha **bulih buat 50 reps kali tapi banyak main..fun challenge kan.. 😎 #blancaproject #301spartan #deadliftchallenge #60kgby1minutes #fitnessproject #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil Recreation Park

  • 16.09.2018 14:46
  • 12

Testing my new pull up/muscle up glove..hoho Palm ndak melecet..buat muscle up pun smooth saja sebab surface tia grip sangat macam gym glove..so wrist boleh twist.. Trying to incorporate calisthenics/bodyweight training back into my workout program.. πŸ’ͺ🏼 Started with muscle up 4x8.. Followed by behind neck pull up (inspired by Will Smith I am Legend) for 4x10 & finished it with regular pull up for 4x10 also.. Calisthenics/bodyweight training are one of the best workout for resistancy..try it.. 😎 **noob abiz muscle up bulih buat 8 straight reps ja..mimang mau training balik ni..huhu **Selamat Hari Malaysia.. #blancaproject #301spartan #testingnewglove #muscleup #calisthenics #bodyweighttraining #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 15.09.2018 20:52
  • 5

Weekend cardio day.. Yezzaaa..back to 4 plate deadlift after almost a year.. πŸ’ͺ🏼 Focusing more on high reps heavy deadlift than 1 rep max.. Start with : 60kgx4x10 100kgx3x10 120kgx3x10 160kgx3x8 But suddenly don't know why i want to try that 180kg.. Result..PR for beltless & under 70kg.. Finished the day with several arm isolation routines.. **hello 200kg..i can see you soon.. 😎 #blancaproject #301spartan #cardioday #deadlift #kingofbackworkout #180kg #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Somewhere Peace

  • 14.09.2018 07:01
  • 4

Mai secawan?? 😎 #blancaproject #301spartan #afternoontea #tehtarik #workworkwork

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 13.09.2018 17:57
  • 0

Slowly but surely.. 😎 Finished 5.5km..starting to feel my cardiovascular improved than the 1st time run..haha Trying to balance my strength & stamina.. πŸ’ͺ🏼 #blancaproject #301spartan #running #cardiovasculartraining #5.5km #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 12.09.2018 19:51
  • 0

Finished shoulder workout today with one of my favorite & compulsory shoulder routine..Klokov Press.. 40kg for 4x8.. Demmm..DOMS from this routine is like a heaven.. 😎 **this was done after fet sets of heavy squat & deadlift session.. **mau kasi kuat log press bah..huhu #blancaproject #301spartan #klokovpress #40kg #shoulderworkout #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

MBE Bandar Bukit Puchong

  • 12.09.2018 11:55
  • 0

Chill.. 😎🎼 #blancaproject #301spartan #chillout #sepetan #wednesdaywork #backtoreality

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City

  • 11.09.2018 12:54
  • 0

Ambil angin sikijap rehatkan minda time cuti2 ni.. 😎 #blancaproject #301spartan #awalmuharam #eveningwalk #bukitjalilcity #tialamasiapsudahpavilion

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 10.09.2018 17:26
  • 0

Dalam gym.. Orang : Bro..selalu tengok you bawa stopwatch masa workout..you kira time workout kah?? Alif : (ada juga yang perasan yaa..hoho) taklah bro..saya kira masa rest saya.. Orang : Ohh..good2..disiplin ohh.. Alif : (ko pikir cincai..😏) Well..i do count my rest time strictly & precisely.. People often neglect their rest time between sets when doing their workout..huhu Example of my rest time according to my objective : Hypertrophy Training : 90-105 seconds Strength Training : 3-5 minutes Calisthenics Training : 30-60 seconds **trust me..count your rest time properly & precisely will improve your training result.. 😎 **as a coach/fitness consultant/fitness trainer..stopwatch is one of the compulsary accesories..haha #blancaproject #301spartan #stopwatch #resttime #countyourresttimeproperly #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil Recreation Park

  • 09.09.2018 15:21
  • 0

Weekend getaway chill out.. Lari sikijap dari dunia angkat2 besi..played with my most favorite weapon at the park.. Susah juga main sambil tutup mata ni..bulih hilang focus..πŸ˜‚ Tapi bak kata Senzo Tanaka dalam Bloodsport..training guna mata dalam hati..uisehhh..haha Nunchaku is one of the best weapon to increase your hand speed & improve hand coordination..πŸ’ͺ🏼 #blancaproject #301spartan #nunchaku #nunchakutricks #martialart #acah2beruslee #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 07.09.2018 20:40
  • 0

Is it PR day today?? πŸ˜‚ Firstly managed to do 140kg raw squat with high bar after few sets of reps (consider PR for me since i've never done any squat above 130kg without any gear).. Next..finally reached the magic number of 300kg raw leg press for 4x6 (PR)..yezzaa (i know..the movement is awkward because not fully ROM since i can't change the chair position..its permanent).. If i push till my knee touch my chest for fully ROM..my pelvic muscle will tear..huhu Lastly..finished the day with 160kg deadlift with strap for 3x5 (also PR since i've never done above 150kg deadlift without belt & of course with bodyweight below 70kg..πŸ˜‚).. Have to use strap since my grips were overly used & exhausted from previous sets.. **3 PR in 1 night..thats it..start with lighter weight again to focus more on high reps..πŸ’ͺ🏼 **terlebih pakai baimax kali ni..haha **next month will start using food supplement since my weight already plateau (bilalah mau naik lebih 70kg ni..baru bulih lawan khabib..😎).. #blancaproject #301spartan #prnight #140kgsquat #300kglegpress #160kgdeadlift #terlebihbaimax #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 06.09.2018 18:38
  • 5

Kena cabar buat Paskal Challenge.. Baru lepas 5km running kena cabar lagi.. Buat sajalah.. 😌 Paskal Challenge : Do as many push up as you can in 20 seconds.. Result : 29 reps in 20 seconds..demm..poor result..huhu **i'm always touch my chest to the floor & straigthen my arm back to feel more ROM.. **punya bidak form..bila last push up ni..haha #blancaproject #301spartan #paskalchallenge #pushup #parakdadabosku #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil National Stadium

  • 06.09.2018 17:57
  • 0

Active rest day.. Berlari mengejar cinta untuk 5km.. Result : parak abiz..haha Running definitely isn't my style..but in order to strengthen my cardiovascular..running is one of the best exercises..the other is burpees.. 😏 Slowly try to improve my long distance running.. 😌 **pace jangan tanya..mimang parak..10 keatas kali.. **tinggal dekat dengan stadium..so apa lagi..gunalah kemudahan yang ada..hoho #blancaproject #301spartan #running #5km #my1strunningtraining #cardiovascular #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil Recreation Park

  • 06.09.2018 12:48
  • 2

Back from work.. Just want to chill a lil time at park.. But suddenly..this came..haha Guess once a calisthenics lover..always a calisthenics enthusiast..hoho #blancaproject #301spartan #humanflag #park #calisthenics #bodyweightworkout #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 05.09.2018 20:38
  • 0

Of all 3 big compound workout (squat, bench press & deadlift), i hate bench press the most.. Why?? Still traumatized when my elbow was twisted few years ago.. Since then i less favour chest workout..but it still 1 of the big 3..so no choice..huhu Start with 62.5kg raw incline bench press for (5x5)+1.. Followed by 27.5kg raw incline dumbbell bench press for 4x8 & others isolation workout for chest.. Finished it with 280kg raw leg press for 4x6 (20kg more for the ultimate 300kg..man man lai..hoho) Exhausted now..hope i can go to work tomorrow..haha **why do i combined upper & lower body workout?? well..i do leg days 3x a week..it's compulsary in my program..hoho **my bodyweight?? still under 70kg.. 😌 #blancaproject #301spartan #inclinebenchpress #dumbbellinclinebenchpress #280kglegpress #fitnessconsultant #gymlife

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 31.08.2018 18:46
  • 2

Merdeka Day workout.. Completed 120kg RAW squat high bar all the way for (5x5)+1..hoho Then tried for 130kg RAW squat high bar (my RAW PB i guess) for 2 reps.. Finished it with 260kg RAW leg press for (4x8) & some isolation movement.. What a great workout.. 😌 **current bodyweight still less than 70kg..haha **just want to be stronger again.. 😎 #blancaproject #301spartan #legworkout #squat #legpress #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Taman puncak jalil, seri kembangan

  • 30.08.2018 15:11
  • 3

Visit my ex boss, mentor & friend..Mr. Hazbir.. Banyak benda di diskusikan.. Macam ada next big project ja.. 😏 hint : Borneo **thanksv for the advice boss.. **besar rumah boss..next time bulih BBQ kambing golek ni..haha #blancaproject #301spartan #mymentor #spkberhadcoo #nextbigproject #humbleboss

Mohd Alif

Mohd Alif "KOJIRO" M.

F45 Training Desa Park

  • 29.08.2018 19:18
  • 0

Full class today.. 😎 What i always like about full class is more people to torture.. 😈 Nice workout guys..hoho **bezzz ohhh torture orang putehh..haha **cari sana dimana Megan Fox punya doppelganger.. 😏 #blancaproject #301spartan #f45 #f45desapark #grouptraining #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil Recreation Park

  • 28.08.2018 12:56
  • 0

Handsome is subjective..cehhhh.. 😏 Lepas kerja kita main COD Jamu Mutyara.. Repeat customer beli sampai 3 botol..fuhhh.. 😎 Tia dapat dipastikan samada jamu yang berkesan atau abam jual jamu yang ensomboiii..hahaha **RM68 sebotol.. **ambil 2 botol keatas free COD.. #blancaproject #301spartan #jamumutyara #abamjualjamu #ensomboibukansebabjamu #sepetan

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 27.08.2018 20:02
  • 0

I think this is my very 1st time 120kg RAW squat.. 😎 So achievement unlocked?? πŸ˜‚ As usual do it for (5x5)+1.. In this video is my 4th set..couldn't finish the last rep..aiyooo..& finished the 5th set with low bar.. **so i will stick with this 120kg until i can do it for 10 straight demm reps before adding some weight.. **hope someday 120kg is my warmup set..haha **current bodyweight is not more than 70kg (kelas Putera E kalau dalam silat..haha) #blancaproject #301spartan #120kgsquat #comebackstronger #almost1monthsincetheaccident #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 25.08.2018 18:33
  • 0

Weekend getaway.. 😎 Leg Press XXXkg for 4x8.. Conditioning for legs & shoulders today.. **it's hard when you have to workout & record at the same time.. πŸ˜‚ **sapa bulih teka berapa berat ni sa bagi SINYUMAN.. 😏 #blancaproject #301spartan #weekendgetaway #legpress #strengthandconditioning #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Ready Steady Go Kids Malaysia

  • 25.08.2018 07:38
  • 1

What am i doing here?? This time trained to become Part Time Coach for kids below 6 years old.. Looks like i am gonna be kiddo back.. πŸ˜‚ **selain jadi fitness instructor untuk orang dewasa internasiyunal..bakal jadi coach untuk budak2 internasiyunal pula..level internasiyunal sekarang..hahahaha **bulih ambil experience train anak sendiri nanti..uisehh.. 😎 #blancaproject #301spartan #kidstrainer #fitnessconsultant #internasiyunal #kiddo #readysteadygokids

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City - Pavillion 2

  • 22.08.2018 06:55
  • 0

Selamat Hari Raya Aidiladha.. Merasa jugalah 1st time beraya di perantauan..uisehhh..haha Ada yang mau jemput beraya di rumah kah?? 😏 **masih stress, jiwa kacau & xghfdstgbhhnnjjnbfg sebab barber DUPANG.. 😑 #blancaproject #301spartan #selamathariraya #aidiladha #harirayahaji #masihstressjiwakacau

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 21.08.2018 18:14
  • 0

Teaser.. 😎 We'll see how it goes in the next 2 month..hoho Trying to combine my hypertrophy training program + strongman training routine.. πŸ’ͺ🏼 Want to be back again in strongman scene.. ** jiwa kacau sekarang sebab barber DUPANG..suruh kasi layer saja dia kasi pindik terus..silaka betul.. 😑 **baru mau ada rambut panjang macam Raizo..haishhhh.. #blancaproject #301spartan #fitnessconsultant #seterungman #gymlife #tryingtogetbackintostrongmanscene #inihanyapermulaanmacamjaibilang

Mohd Alif

Mohd Alif "KOJIRO" M.

F45 Training Desa Park

  • 20.08.2018 21:10
  • 1

Full house today on 6.00pm class at F45 Training Desa Park.. πŸ’ͺ🏼 Today workout is Firestorm (more to cardio & high intensity workout).. **we got Megan Fox doppelganger today.. πŸ˜‚ **ok kah jibmy?? 😏 **ramai orang puteh hari ini..hoho #blancaproject #301spartan #f45 #f45desapark #grouptraining #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Kompleks D'Star Arena

  • 19.08.2018 18:32
  • 0

Organizer & crew team for Enrich Novice Strongman 2018 competition.. One of the best strongman event that i've joined with qualified crews..haha **geram betul tinguk game..gatal kaki & tangan mau join juga..nasiblah masih injured.. πŸ˜‚ #blancaproject #301spartan #enrichstrongman2018 #strongman #enrichfitness #qualifiedcrews

Mohd Alif

Mohd Alif "KOJIRO" M.

F45 Training Desa Park

  • 17.08.2018 21:28
  • 0

The headhunter@pangait is here!!! 😈 Done 6.00 & 7.00pm classes at F45 Desa Park..hoho This is the 301 spartan.. πŸ’ͺ🏼 #blancaproject #301spartan #f45 #f45desapark #grouptraining #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 17.08.2018 18:58
  • 0

150kg RAW deadlift.. πŸ˜‚ Slowly getting back my old strength..hoho Just do some 10x1 method until my grip exhausted (not confident to do repping yet..huhu) **sorry for my very poor form..can't get the bar as close to my body due to my extremely sensitive knee (you can see the big cut is still there on my right knee) **cuti sudah abiz bro..so once again Alif is back!!! #blancaproject #301spartan #150kgdeadlift #f45trainer #fitnessconsultant #rehabworkout

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City - Pavillion 2

  • 16.08.2018 10:13
  • 1

Jarang berhensem2 sekarang ni..sesekali bulih bah.. 😎 Mau jumpa important client..kasi ensomboi dulu..hoho Sebelum pigi karja..wajib breakfast (bukan promote Milo..haha) #blancaproject #301spartan #intellectualpropertyexec #fitnessconsultant #breakfast #karja #sepetan

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 15.08.2018 18:00
  • 2

I'm back!!! 107.5kg RAW squat with my all time favorite training method (5x5)+1..hoho Almost 1 week & a half since i was involved in an accident & injured my knee..but here i am again.. 😎 Glad to be back to do what i've use to loved before..so mission to Alif 3.0 is start now!!! **my knee injury level now are 70% OK.. **sorry if my form was too bad..still in recovery process.. **MUST do squat to strengthen my knee back.. #blancaproject #301spartan #squat #tahantukul #backtogymlife #fitnessconsultant #manasudahkoejamlimbanganbilang3bulanbaruokhaha

Mohd Alif

Mohd Alif "KOJIRO" M.

Somewhererelax

  • 15.08.2018 13:27
  • 0

Jika ku air wudhumu.. Menjadi serimu.. Dalam 5 waktu.. Uisehhh.. πŸ˜‚ Malam ni kita pigi gym..rehab phase for my knee since the accident.. πŸ’ͺ🏼 #blancaproject #301spartan #chillout #afterwork #eveningrelax #tamantaman

Mohd Alif

Mohd Alif "KOJIRO" M.

XSPec RZ Consultancy

  • 09.08.2018 08:52
  • 2

Kisah kepentingan mendaftar karya anda sebagai harta intelek.. Kenal kartunis UJANG?? Pencipta & pelukis watak Ujang@Aku Budak Minang dalam majalah Gila-Gila.. Bila Ujang keluar dari majalah Gila-Gila, dia tidak boleh bawa watak Ujang itu di dalam majalah atau komik lain walhal watak Ujang itulah yang menaikkan namanya sebagai seorang kartunis tersohor pada waktu itu.. Sebab UJANG tidak dibenarkan membawa watak ciptaannya?? Majalah Gila-Gila telah CLAIM watak Ujang@Aku Budak Minang adalah HAK EKSLUSIF untuk majalah Gila-Gila..sedihkan.. Selepas keluar dari majalah Gila-Gila, UJANG berusaha buat komik kartun sendiri & buka kolam memancing untuk meneruskan hidup tetapi semuanya tidak bertahan lama.. Tambah perit bila kes watak Ujang@Aku Budak Minang dibawa ke mahkamah & UJANG sebagai pencipta & pelukis disaman oleh hasil ciptaannya sendiri.. Moral of the story.. Karya anda adalah IDEA anda..USAHA anda..TITIK PELUH anda.. Daftarlah IDEA anda sebagai Harta Intelek untuk menjadikan ianya HAK EKSLUSIF anda.. DM saya untuk maklumat lanjut pendaftaran Harta Intelek.. #blancaproject #301spartan #hartaintelek #intellectualproperty #trademarkyouridea #myipo

Mohd Alif

Mohd Alif "KOJIRO" M.

Bukit Jalil City - Pavillion 2

  • 08.08.2018 17:12
  • 2

Depression for a moment.. πŸ˜‘ Can't train properly like usual due to still recovery from previous injury.. Rasa macam Boyka sudah training sambil kaki sebelah pingka2.. Aiyoo.. #blancaproject #301spartan #sepetan #kemurunganseketika #jiwakelajuan #bukanyakuza

Mohd Alif

Mohd Alif "KOJIRO" M.

XSPec RZ Consultancy

  • 08.08.2018 08:34
  • 0

Anda sebagai company owner or business owner?? Ada produk, brand, design atau logo baru?? Takut orang lain tiru idea anda dalam produk, brand, design atau logo anda?? Lindungilah hak ekslusif produk, brand, design & logo anda dengan mendaftarkan cap dagangan (trademark registration) anda.. DM untuk sebarang pertanyaan & bantuan.. #blancaproject #301spartan #intellectualproperty #intellectualpropertyexec #trademarkyourbrand #trademarkregistration #capdagangan #myipo

Mohd Alif

Mohd Alif "KOJIRO" M.

  • 07.08.2018 10:53
  • 3

Kompom Mr Wong punya kerja ni kasi offer.. πŸ˜‚ Pok2 mau kerja di Qatar..kena offer Special Officer di Macau plak..aiyooo.. Tinguklah dulu interview macam mana nanti.. **its good when you have wide networking with your previous clients.. πŸ‘πŸΌ **zhong guo de ceo..abiz..haha #blancaproject #301spartan #hikmahdisebalikaccident #belumkompomtingukduluapakanaoffer #workworkwork #cingcongcingcong

Mohd Alif

Mohd Alif "KOJIRO" M.

Denai Alam Community

  • 01.08.2018 10:14
  • 0

Layan COD time lunch hour..hoho Kali ni pigi Denai Alam pula.. Saya adalah agen sah Jamu Mutyara..yezzaa.. Boleh COD seluruh Selangor & KL (bulih bah kalau ko..sa layan saja..haha) Antara manfaat yang diperolehi apabila mengamalkan Jamu Mutyara : β€’ Merawat luka dalaman selepas bersalin β€’ Merawat keputihan β€’ Mengecutkan rahim / peranakan β€’ Membuang angin β€’ Memulihkan tenaga β€’ Awet muda β€’ Membantu menambah susu badan β€’ Membantu menurunkan berat badan β€’ Membantu menganjalkan aset wanita (payudara/punggung) **RM68 sebotol.. **beli sebotol ada caj COD..beli lebih dari sebotol teda caj COD biarpun jauh2 (janji area Selangor & KL lah..haha) **jamu untuk PEREMPUAN sahaja.. #blancaproject #301spartan #jamumutyara #abamjamu #parttime #parttimebusiness #fitnessconsultant

Mohd Alif

Mohd Alif "KOJIRO" M.

F45 Training Desa Park

  • 28.07.2018 15:26
  • 0

Trip2 fit konon..haha Abiz mengajar group training..coach pun mau workout juga.. 😎 Ada sikit workout pun jadilah..hoho Supaya tagap bulih antak si bulat.. #blancaproject #301spartan #f45 #f45desapark #grouptraining #fitnessconsultant #standingroller

Mohd Alif

Mohd Alif "KOJIRO" M.

F45 Training Desa Park

  • 28.07.2018 11:05
  • 2

No..not God of Thunder.. ⚑ Tapi kalau antak urang pakai tukul ni bulih keluar thunder juga..hoho **don't worry..gambar ni teda kena mengena dengan nyawa si bulat..sekadar gambar biasa saja.. 😈 #blancaproject #301spartan #f45 #f45desapark #grouptraining #fitnessconsultant #godofhammer

Mohd Alif

Mohd Alif "KOJIRO" M.

  • 24.07.2018 11:00
  • 0

Ada 2 orang sudah DM tanya pasal tutor untuk Kelas Bahasa Mandarin.. Memang saya ada buat Kelas Bahasa Mandarin tapi buat masa ini untuk kawan2 sahaja but still berbayar.. 😎 Atas permintaan..mungkin akan start buat Kelas Bahasa Mandarin yang lebih proper next month.. Detail Kelas Bahasa Mandarin.. Kuota : Limited for 5 person only (susah fokus ajar ramai2.. πŸ˜‚) Masa : 1-1.5 hour.. Tempat : Saya cari dulu sebab sebelum ni ajar kawan2 di mamak sahaja..haha tapi kompom area BUKIT JALIL sahaja ya.. Sesi : 8x per month (2x per week).. Yuran : Jeng3..haha saya caj RM200 per month sahaja..murah kah?? Haha.. Kenapa murah?? Sebab saya tak janji pun yang belajar boleh sampai fasih berbahasa Mandarin (lagi lama ambil kelas mungkin bolehlah..haha) tapi at least boleh faham & tahu bila berkomunikasi Bahasa Mandarin..mungkin boleh tolong tunjuk arah kalau ada tourist China sesat jalan (selalu kena..haha) Bahh..cukup 5 kuota kelas bulih start sudah.. 😎 #blancaproject #301spartan #mandarinclass #tutorialclass #3rdlanguages #bukanbelajarmakioranghaha

Mohd Alif

Mohd Alif "KOJIRO" M.

XSPec RZ Consultancy

  • 24.07.2018 05:52
  • 0

Penerangan ringkas & mudah Harta Intelek & jenis2 Harta Intelek.. #blancaproject #301spartan #intellectualproperty #intellectualpropertyexec #xspecrzconsultancy #businessonestopcentre #trademarkyourbrand

Mohd Alif

Mohd Alif "KOJIRO" M.

XSPec RZ Consultancy

  • 23.07.2018 11:17
  • 0

Settle semua ni bulih balik awal sudah..uisehhh.. πŸ˜‚ Ni lah yang dinamakan trip2 rajin.. 😎 Mau balik angkat tu besi2..supaya bulih antak si bulat.. #blancaproject #301spartan #ipexec #xspecrzconsultancy #businessonestopcentre #macammanasudahmaufotostatni

Mohd Alif

Mohd Alif "KOJIRO" M.

Puncak Jalil

  • 20.07.2018 17:58
  • 5

Fall in love back to what i used to love before.. Sweats & Steels.. πŸ˜‚ Mau training jadi kuat balik supaya bulih tarik lori lagi..hoho **body under connstruction.. πŸ›  **mau kasi kalah si bulat atlas stone walaupun dia mimang kalah..haha #blancaproject #301spartan #backtogymlife #fallinloveagain #sweatsandsteels #maujadiseterungmanbalik