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Goblog Otodidak

@alfonsus73
 Neraka jalur prestasi
instagram.com/alfonsus73/
Joined January 2012
  • Tweets14K
  • Following1.8K
  • Followers18.6K
5.6KMedia
Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)Photo by Goblog Otodidak (@alfonsus73)
K U M P U L A N V I D E O LUCU A G A R G O O D M O O D #kamisambyar
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taniaa🍣@shuwshieSep 19
hiiiiiiyo<3
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Image from taniaa🍣 (@shuwshie)
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taniaa🍣@shuwshieSep 9
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Image from taniaa🍣 (@shuwshie)
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Siapa mau balon
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taniaa🍣@shuwshieSep 7
letting the sun do its thing🙂‍↔️
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Image from taniaa🍣 (@shuwshie)
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taniaa🍣@shuwshieSep 6
nyehehehe
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Semoga ada strangger yang tiba tiba chat ngasih freelance kerjaan di bidang electrical, atau job ke timur tengah dibidang powerplant atau energy😭
A͟d͟ᥱ͟ᥣ͟ᥲ͟ι͟d͟ᥱ (@ofBleuMoon) profile pictureA͟d͟ᥱ͟ᥣ͟ᥲ͟ι͟d͟ᥱ
@ofBleuMoonAug 23
gw kira flop???? gak ditawarin lg ini tiba-tiba masuk notif dari bca mobile 😭
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Image from A͟d͟ᥱ͟ᥣ͟ᥲ͟ι͟d͟ᥱ (@ofBleuMoon)
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Lucu banget gaksih
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Yeyyy anak anakku sudah datang Kalian suka whey gak?
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Yang bener habis latihan apa dapet tirai no 1
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Loading carbo dulu, karena dapet makan ahay
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🅱️ i 🆂 Ɱ 🅰️ (@jeliwis) profile picture
🅱️ i 🆂 Ɱ 🅰️@jeliwisJul 8
p @____ttania @alfonsus73
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Siang all, maksi dengan mode default Kalian maksi apa?
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Morning all, hari ini telornya cmn 4 karena kelupaan huhu Kalian sarapan?
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Masih bingung mulai gym dari mana? Pilih workout split berdasarkan berapa hari kamu benar-benar bisa latihan setiap minggu. Di thread ini gw kasih panduan workout split untuk latihan 3–6 hari. Biar latihan lebih efektif dan hasilnya maksimal.
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Lower: 1. Pendulum squat/squat/dumbbell squat : 2x 6-8 2. Leg extension/dumbbell leg extension: 2 x 6-8 3. Seated hamsting curl/ dumbbell hamstring curl: 2 x 6-8 4. Smith machine romanian deadlift/ dumbbell romanian deadlift: 2x 6-8
Image from Goblog Otodidak (@alfonsus73)
Image from Goblog Otodidak (@alfonsus73)
Image from Goblog Otodidak (@alfonsus73)
Image from Goblog Otodidak (@alfonsus73)
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5. Hip Abduction/ plate lying hip abduction: 2x 8-10 6. Hip Adduction/ Copenhagen Plank: 2x 8-10 7. Standing Calf Raise/ dumbbell standing calf raise: 2x 8-10
Image from Goblog Otodidak (@alfonsus73)
Image from Goblog Otodidak (@alfonsus73)
Image from Goblog Otodidak (@alfonsus73)
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