#f4fmarlon

[givemeburpees]

Day 33: Back and bicep workout. I'm interested to see if the hex bar can help me acheive higher lifting numbers. FitNotes Workout - Thursday 2nd February 2017 ** Barbell Row ** - 35.0 kgs x 20 reps - 35.0 kgs x 20 reps - 60.0 kgs x 11 reps - 60.0 kgs x 10 reps - 60.0 kgs x 9 reps - 60.0 kgs x 2 reps ** Pull Up ** - 75.0 kgs x 10 reps - 75.0 kgs x 9 reps - 75.0 kgs x 9 reps - 85.0 kgs x 1 rep ** Deadlift ** - 60.0 kgs x 8 reps - 100.0 kgs x 12 reps - 130.0 kgs x 10 reps - 130.0 kgs x 11 reps ** Dumbbell Preacher Curl ** - 7.5 kgs x 20 reps - 10.0 kgs x 12 reps - 10.0 kgs x 11 reps - 10.0 kgs x 8 reps - 10.0 kgs x 8 reps - 10.0 kgs x 4 reps ** Barbell Curl ** - 25.0 kgs x 12 reps - 30.0 kgs x 9 reps - 30.0 kgs x 9 reps - 30.0 kgs x 8 reps

[givemeburpees]

Today's @marlonthevincible diet: 5/10. Many carbs, a few veggies and beef plus fried chicken and protein shake (not pictured). Hopefully will improve in the coming weeks.

[marlonthevincible]

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#French #practice with #mademoiselle @ayunisah #F4FMarlon #parlezvous #francais

[marlonthevincible]

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A little #vocal #warmup with my favourite #cartoon #stevenuniverse - #15minutes #F4FMarlon #pearl #mikekrol #song #singer #actor #Singapore

[marlonthevincible]

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#tfw your mate doesn't order anything but then tries to #sneak your #fries #f4fmarlon #myfries #notyours #food

[marlonthevincible]

And so one journey ends, and another begins, and I'm going to take everything I've learned here into my life... A huge thankyou to all my friends, family and fans who supported me through this transformation, you know who you are. I'm going to miss my fellow contestants - now my friends -and I'll miss the Judges, the challenges, and the sunrise at #BintanLagoonResort ... But most of all, I'll miss the workouts! Now if you'll excuse me, I'm off to the gym #neverquit #fitfam #F4FMarlon #fitness #fashion #newbeginning #transformation #Actor #Model @zalorasg @starworld_asia @fitforfashiontv #fitnessfirst @louiseroe @toddanthonytyler @mitchchilson @christinebullock

[marlonthevincible]

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A bit of #Kisschasey in 'honour' of #donalddrumpf . #singer #vocals #warmup #aussie #music #F4FMarlon

[marlonthevincible]

It's @thatotherguymarlon vs @mitchchilson tonight! Who will win? (Spoiler: it's Mitch). Catch the action tonight at 8 on @fitforfashiontv and @starworld_asia Repost from @fitforfashiontv using @RepostRegramApp - Tonight, @Repost from @fitforfashiontv - Tonight, @thatotherguymarlon puts on the gloves after @mitchchilson crosses the line! Tune in to catch all the drama! #FitforFashion (Or they could be training. Guess there's only one way to find out! ;D) #F4FS2 #fitfam #fitness #boxing #training #f4fmarlon #RealityTV (at Bintan Island, Indonesia)