Bobby Improvement Club

If you want to gain courage, become stronger

If you want to build confidence, become stronger

If you want to have a better life, become stronger

If you want to love yourself more, become stronger

If you want more control over your life, become stronger

If you want to inspire others, become stronger

If you want to be the best main character in your life, follow BOBBY WONG , CSEP-CPT

I used to laze around, get lost in doom scrolling, and tell myself I’d start later. Staying comfortable was easy.

But every small decision adds up—train your body, challenge yourself, move with purpose, cultivate your mind.

You don’t need to completely change your life overnight. You just need to keep choosing the version of yourself you want to become.

Your perspective changes when you realize: the day isn’t different—you are.

I spent years being too hard on myself, always feeling like whatever I did was never enough.

Over time, I learned to stop measuring myself only by how far I still had to go.

I started appreciating the progress, the lessons, and the person I was becoming along the way.

I kept moving forward, pushing through every obstacle instead of letting them define me.

Same life. Different perspective—and sometimes, that changes everything.

I'm 37 and I'm not afraid to admit that:

1. I'm not always sure what I am supposed to be doing moving forward, even if I seem really confident and fearless.

2. I don't always know where to place my priorities or where to put my energy. I want to achieve everything all at once, even if it is impossible and sacrifices need to be made.

3. I am grateful for my amazing circle, great support, and all of my opportunities but I often feel unworthy to have all of it and to have this life.

4. I have to remind myself to love myself and that my worth isn't conditional to my accomplishments and achievements.

5. I am afraid of becoming a disappointment to everyone who have placed their hopes and belief in me, by not achieving my goals and dreams.

6. I am afraid of not living up to my full potential and of not becoming good enough by my own standards, because to me, it will never be enough.

7. I have far more kindness and love for others than I do for myself, and it has been a process and a work in progress.

8. I want to help everyone to the best of my ability and I have a hard time accepting when I can't help or have failed to help someone.

9. I struggle to let myself rest, even when I'm exhausted, there's a voice in my head that constantly says I haven't done enough yet.

I'm not trying to be perfect. I'm just doing the best that I can everyday and I am making a conscious effort in appreciating how far I've come. Staying grateful and appreciating my blessings.

If you need a safe place to do the same, this is it. Follow along (:

Want to build a stronger, more explosive back? 💪⚡

The Pendlay row is a great variation of the barbell row where every rep starts from a dead stop on the floor.

Unlike a traditional bent-over row, which keeps the muscles under more continuous tension, the Pendlay row forces you to generate force from a complete stop on every rep.

That makes it a great choice for developing:
• Upper-back strength
• Explosive pulling power
• Lats, traps & rhomboids
• Stronger overall pulling mechanics

If your goal is to build both strength and athleticism, consider adding Pendlay rows to your program.

Save this for your next back workout. 🔥

The pendulum squat is one of my favourite exercises for building strong and muscular legs.

The machine provides a stable and guided movement path, allowing you to focus on producing force through your lower body instead of worrying as much about balance.

One of its biggest advantages is the range of motion.

In this set, I lower myself until my hamstrings and calves make contact while maintaining control throughout the repetition. This deep position creates a strong stretch and challenges the quadriceps through a large range of motion.

Benefits of the pendulum squat:

• Strong emphasis on the quadriceps
• Excellent stability and control
• Deep, controlled range of motion
• High muscular tension
• Easier to train close to failure safely

Your deepest range is not automatically your best range. Only go as low as you can while keeping your feet planted, maintaining control and avoiding pain.

Control the descent. Reach the depth you can own. Drive back up with purpose.

Train your abs like any other muscle: with control, resistance, and progressive overload.

Kneeling cable crunches are a great way to build abdominal strength because the resistance can be gradually increased over time.

Focus on:

✅ Keeping your hips relatively stable
✅ Bringing your ribs toward your pelvis
✅ Letting your spine flex instead of pulling with your arms
✅ Controlling the stretch at the top
✅ Squeezing your abs at the bottom

Try 3–4 sets of 8–15 controlled reps.

Train your abs with purpose.

Save this for your next core workout.