jokerk's worklog

[jokerk]

Jurong West Stadium

6.30am. Cycled to stadium.

HIIT sprints

30 secs work 60 secs rest x 6

Yeah been waking up early nowadays. Hopefully can Must make this a weekly routine.

 

[galapogos]

Btw the rdl is done with minimum knee flexion. The bar should also be in constant contact with your thighs/shin. You should feel a stretch in your hamstrings. The bar should also not go too low, only till you can't maintain lumbar extension anymore. What you are doing seems to be like a "hang" conventional deadlift. The YouTube demo video has the guy already in lumbar flexion since the bar is deloaded.

 

[jokerk]

Btw the rdl is done with minimum knee flexion. The bar should also be in constant contact with your thighs/shin. You should feel a stretch in your hamstrings. The bar should also not go too low, only till you can't maintain lumbar extension anymore. What you are doing seems to be like a "hang" conventional deadlift. The YouTube demo video has the guy already in lumbar flexion since the bar is deloaded.

just did it today and I still have a habit of bending my knee more than required. need more practice.

"All Pro" Workout

Jurong West Gym

7.20am

Cycle 2 Week 1 Light Day

Squats
20 30 57.5 57.5

Bench Press
20 25 50 50

Bent-Over Rows
20 20 37.5 37.5

Overhead Barbell Presses
NA NA 30 30

Romanian Deadlifts

NA NA 37.5 37.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 35 35

Left gym 8.25 am

Personal Reflections

Just saw that my body "aesthetics" did not have much of a change.
Comparing now and last July

1/8/2012 92kg

Post jiujitsu training 10/1/2013. 84kg

not sure why my hands are like in KAMEHAMEHA mode

Pull ups increase from 8 to 14. gonna video record myself doing 14 deadhangs next time next time.

One of the motivational factors right now is to look back and see how far i've progressed.

September 2011 at 117kg

should have taken a proper before photo. But I started lifting proper only when i came into this forum. Had no idea what I was doing in the gym before that.

Feels like i'm now experiencing law of diminishing returns as my progress slows down dramatically.

 

[rockstarz]

As you lift longer and the weight starts getting heavier, the progress is naturally slower or stalling for sometime , don't lose heart over this . The journey is long and rewarding for those who are patient

 

[the rev]

You're definitely making progress! Keep it up! And always have the goal in mind when you lift! All the best!

 

[jokerk]

"All Pro" Workout

JW Clubfitt gym

7.00am

9 reps per set

Cycle 2 Week 2 Heavy Day

Squats
20 35 70 70

Bench Press
20 30 60 60

Bent-Over Rows
20 22.5 45 45

Overhead Barbell Presses
NA NA 35 35

Romanian Deadlifts

NA NA 40 40 (x5)

Barbell Curls
NA NA 22 22

Calf Raises
NA NA 45 45

Personal Reflections

RDL form check

Gym instructor didn't bother me anymore. I must be doing something right.

Attempted 1 rep max for BP and Squats on Saturday at CCK Clubfitt

BP - 95kg
Squats - 117.5kg

Hoping to reach 2pps for BP and 120kg for Squats by the end of the cycle, at the same time being more lean for the pecs to show. I hope the two short term goals doesn't come in conflict with one another .

Attended a Bootcamp under UFIT on Sunday morning at Botanic Gardens. Its basically a variety of HIIT workouts. Some of the exercises consists of short hill sprints, burpees and standard push ups. Honestly, it could be done alone but its great to have a group to do it with(which sounds similar to RT lol). The only difference between RT and this bootcamp is that the bootcamp is not a 'sausagefest'. The offer is still up on Groupon if anyone is interested.



Left gym 0800

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 2 Week 2 Medium Day

Squats
20 35 65 65

Bench Press
20 30 55 55

Bent-Over Rows
20 20 42.5 42.5

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts

20 20 42.5 42.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 42.5 42.5

Left gym 8.00 am

Personal Reflections

Going to change barbell rows to "chest supported rows" from now on. All this talk about slip disc and back injury in the forums is making me paranoid. Not sure whether I felt something after the RDL workout today but I rather be safe.

 

[galapogos]

Going to change barbell rows to "chest supported rows" from now on. All this talk about slip disc and back injury in the forums is making me paranoid. Not sure whether I felt something after the RDL workout today but I rather be safe.

How are you gonna do chest supported rows? Lying on an incline bench with dumbbells?

 

[jokerk]

How are you gonna do chest supported rows? Lying on an incline bench with dumbbells?

JW clubfitt has this machine.

 

[galapogos]

Oh ok, cool.

You could also do a seated cable row as well I guess.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 2 Week 2 Light Day

Squats
20 30 57.5 57.5

Bench Press
20 25 50 50

Chest Supported Rows
20 20 30 30

Overhead Barbell Presses
NA NA 30 30

Romanian Deadlifts
NA NA 37.5 37.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 35 35

Left gym 8.00 am

Personal Reflections

The workouts are getting more tiring. Experienced DOMS after the Heavy and Medium day. I can only imagine how the future weeks are going to be like. I did some HIIT during the bootcamp again this week but not worth recording.

Good thing about being on a "cycled training programme"(not sure if this sounds right) is time seems to pass much faster. One cycle is 5 weeks. I should be graduating from NUS after 2 cycles. Mindblown.

Just bought 10lb ON Gold Standard from Fitlion. $145 with self-pickup. After calculating the cost again, I realised it'd be much easier and affordable by delivery. Still, its one of the cheapest out there.

Finding it hard to curb cravings lately. There'll be Chocolate Brownie Biscuits bought by some members of my family. Before I know it, i'm already destroying an entire packet.

 

[Metalsubzero]

I also found it hard to curb my cravings lately.. Been taking a lot of bak kwa and whats not.. CNY ard the corner man..

Damn, gonna get back to a clean diet soon..

I figure u stay ard Jurong area rite? Calculating time and tpt to get there, delivery shuld be a better option.. I stay not too far from fitlion but I'd rather get delivery.. Hahaha..

 

[jokerk]

"All Pro" Workout

JW Clubfitt gym

7.00am

10 reps per set

Cycle 2 Week 3 Heavy Day

Squats
20 35 70 70

Bench Press
20 30 60 60

Chest Supported Rows
20 20 30 30 (This is my limit for this machine)

Overhead Barbell Presses
NA NA 35 35

Romanian Deadlifts
NA NA 45 45

Barbell Curls
NA NA 22 22

Calf Raises
NA NA 45 45

Personal Reflections


Post gym weight : 82kg (10kg weightloss to date from August 2012,2kg/month rate sounds good)

Had an intense HIIT workout with UFIT on Sunday at Tanjong Beach. Did a lot of circuits.

During the core circuits, the had many variations of executing the plank. (one arm raise, one leg raise, opposite arm and leg raise). I've learnt a lot of simple exercises from them that can be done to complement my own HIIT workouts.

The burpees, squat jumps, bear crawls and sprints they incorporated in the other circuits really pumped me up good. Glad I bought this on Groupon. The actual non-Groupon sessions are costly though. The regulars are mainly ang moh expats.

I'm just glad I'm losing weight (hopefully mainly from fats) without compromising my strength. At least thats how it looks for now.

6 pecs still too shy too appear. I like how my legs are looking though.

Left gym 0800

 

[Reddit]

just did it today and I still have a habit of bending my knee more than required. need more practice.

"All Pro" Workout

Jurong West Gym

7.20am

Cycle 2 Week 1 Light Day

Squats
20 30 57.5 57.5

Bench Press
20 25 50 50

Bent-Over Rows
20 20 37.5 37.5

Overhead Barbell Presses
NA NA 30 30

Romanian Deadlifts

NA NA 37.5 37.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 35 35

Left gym 8.25 am

Personal Reflections

Just saw that my body "aesthetics" did not have much of a change.
Comparing now and last July

1/8/2012 92kg

Post jiujitsu training 10/1/2013. 84kg

not sure why my hands are like in KAMEHAMEHA mode

Pull ups increase from 8 to 14. gonna video record myself doing 14 deadhangs next time next time.

One of the motivational factors right now is to look back and see how far i've progressed.

September 2011 at 117kg

should have taken a proper before photo. But I started lifting proper only when i came into this forum. Had no idea what I was doing in the gym before that.

Feels like i'm now experiencing law of diminishing returns as my progress slows down dramatically.

Brostache brofist!

Looking good man!

 

[jokerk]

Brostache brofist!

Looking good man!

lol i used to keep a neckbeard. I think i subconsciously used it as a distraction so that people would be more focused on it than my obesity.

I heard that such a trait is common in some obese people. Random piercings on the face for example.

But now i'm trying to keep it neat and simple, since i've a little confidence in how I look like physically.

 

[derrickgyn]

Your fat distribution is rather even. I tend to lose fat off my top 4 abs and everywhere else first..which really sucks.

 

[jokerk]

"22/1/2013 HIIT Sprints"

JW track

6 sets of 20 secs work/40-60 secs rest

Used my watch instead of my normal app on the handphone as a timer. Not effective. Planned to do 30secs/60secs initially.

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 2 Week 3 Medium Day

Squats
20 35 65 65

Bench Press
20 30 55 55

Chest Supported Rows
20 20 25 25

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts
20 20 42.5 42.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 42.5 42.5

Left gym 8.00 am

Personal Reflections

Initial plan was to head to CCK gym to meet my other 2 friends at 7am. Thankfully, KurrysauceD highlighted out to me that the gym was closed still 8 march.

All this while, I've been heavily depended on customizing food outside and at home to suit my macros. I'm slowly gaining confidence (and discipline) to cook my own meals. We'll see how it goes.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.15am

Cycle 2 Week 3 Light Day

Squats
20 30 57.5 57.5

Bench Press
20 25 50 50

Chest Supported Rows
20 20 22.5 22.5 (I should lower my warm up weights)

Overhead Barbell Presses
NA NA 30 30

Romanian Deadlifts
NA NA 37.5 37.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 35 35

Hanging Leg Raise
3x7

Left gym 8.15 am

Personal Reflections

Did some hanging leg raise as there were people using the BP and squats station when I came. Coming 15 mins later makes a difference.

Most of my friends said that I looked like I could put on more mass for for my height. Perhaps, its my chest that isn't developing that well giving them that impression.

I'm not planning to change routines anytime soon. Still going to milk as much from this program. But i'd be looking into other workouts which focus more on aesthetically developing the chest region. All i'm doing now is still just BP of reps between 8-12 at 60kg load.

Anyway had this simple meal for breakfast(post workout).

and about 5-7 mins later...

 

[jokerk]

Went to the gym with friends. Decided to find out what my 1RM is for Squats/BP/OHP since I have people to support (needed help particular for BP).

current bodyweight 83kg.

Squats 120kg
OHP 60kg (I felt a slight pull at the core region, first time feeling this way while doing OHP)
Benchpress 95kg(still can't hit that 100kg mark)

Only managed a video recording for squats.

 

[jokerk]

"All Pro" Workout

JE Clubfitt gym

7.20am

11 reps per set

Cycle 2 Week 4 Heavy Day

Squats
20 35 70 70

Bench Press
20 30 60 60

Bentover Barbell Rows (no chest supported machine rows in JE gym)
20 20 45 45

Overhead Barbell Presses
NA NA 35 35

Romanian Deadlifts
NA NA 45 45

Barbell Curls
NA NA 22 22

Calf Raises
NA NA 45 45

Personal Reflections

Feeling some "ummph" after today's workout. Especially after squats and BP. One more week to go before the cycle ends.

I'm running out of pants to wear. Was a size 42 before, then went down to 36. Now, even a size 36 is too big.

I bought one size 33 Levi's 514 straight fit which is just nice. Might need to get 1 more pair. Not sure what other jeans are suitable.

6 months off-peak gym membership ends on 28th Feb. Planning to go for another 6 months before making arrangements to have a homegym.


Left gym 0830