jokerk's worklog

[derrickgyn]

Imcurious, your 1rm is wayyy above the weight used for your heavy days, how come?

 

[certainsum1]

size 42 to 33

nice progress man, any change in your diet?

 

[jokerk]

Imcurious, your 1rm is wayyy above the weight used for your heavy days, how come?

I started out lower compared to my SL program weights. In this programme, I'm supposed to be doing 12 reps of that weight by the end of the 5th week. I couldn't imagine myself completing 2 sets of 12 reps 100kg - 105kg weight when I first started this out.

Currently, 70kg is a realistic workable number for myself for those 12 reps. The kind of "tiredness" I felt is different from high loads low reps workout in SL.

size 42 to 33

nice progress man, any change in your diet?

Thanks. Many changes and still changing . You can look at the first page to see what I thought I should be eating. I've posted some photos of what I normally eat as well.

 

[jokerk]

HIIT sprints. 6 sets. 30 secs work 60 secs rest.
Maintained a heart rate of >160 per working set.

Work set heart rate

Pre-training heart rate(uploaded from phone)

 

[jokerk]

Most shiok 10 mins ever. (that's what she said)

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 2 Week 4 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 8.10 am

Personal Reflections

Aimed to go much lower than I normally did for squats, and activate the glutes during eccentric. Felt the core being activated much more than usual (if you know what I mean).

Hopefully, i'd be used to utilizing those muscles to push myself up rather than my quads.

Saw some guys in the gym Benchpressing with their feets up on the bench(sometimes handing 90 degrees in mid-air).

What does this do? I used to do this as well (a few years back when I had no proper guidance).

 

[galapogos]

What does this do? I used to do this as well (a few years back when I had no proper guidance).

The claim is that it isolates the pecs more.

 

[jokerk]

"All Pro" Workout

Jurong East Gym

7.10am

Cycle 2 Week 4 Light Day

Squats
20 30 57.5 57.5

Bench Press
20 25 50 50

Bentover Barbell
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 7.50 am

Personal Reflections

Sent my mother to the market so I came here to train in the mean time. Didn't have to queue for any station so all went extremely smooth.

Signs of getting myself a homegym are all around. Met a 55 y/o man during JJ training yesterday who got himself his own cage. Tall guy who squats 100kg x12 reps. Damn inspired and motivated by him right now.

I went for another UFIT bootcamp at Macritchie reservoir yesterday morning. One of the exercises included running up a slope, with a resistance band. looked something like this, only up a slope.

Its a great explosive workout, among other things.

Anyway, this is how i look right now 82kg.(i have no idea how to pose)
front

back

side leg

 

[jokerk]

"All Pro" Workout

JE Clubfitt gym

7.00am

12 reps per set

Cycle 2 Week 5 Heavy Day

Squats
20 35 70 70

Bench Press
20 30 60 60

Barbell Rows
20 30 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


Post gym weight :

I'd mainly attribute this gradual consistent weight loss to the HIIT sprints done weekly. Only started to see noticeable changes after incorporating it in my workouts. I guess it works for some people. I could have progressed better if I really tightened up my diet.

So far, many of my friends and others around me have noticed my progress. Some noticed my "6 pec" as well. It's motivating to hear their encouraging comments. Though i'm not entirely dependent on what people think/say, it just adds fuel to the fire that is already burning within me. cheyy....

Hardest day of the cycle is completed. Can't wait to start a new cycle soon.

Left gym 0810

 

[Metalsubzero]

Looking good bro.. Keep it up man..

 

[dreamer37]

hi , off topic, you lost so much weight, do you have stretch marks? if have how do you deal with them? I've lost 30kilos and I have lots of stretch marks on my stomach, no idea how to deal with them

 

[jokerk]

hi , off topic, you lost so much weight, do you have stretch marks? if have how do you deal with them? I've lost 30kilos and I have lots of stretch marks on my stomach, no idea how to deal with them

I have stretch marks but not on my stomach. I have it on the skin near my thigh bone area. Its not that visible.(unless someone is giving me a..nevermind )

But i've asked this question before in the forum. It is more of a "grooming concern". IIRC, there is a specific cream that mothers use after giving birth.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 2 Week 5 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

HLR
3x5

Left gym 8.00 am

Personal Reflections

Finally opened my 10lb Strawberry ON

Not bad. I added just about less than half the bottle with water. Probably nicer with milk.

I feel myself getting stronger, looking better as well. One more session to go before cycle ends.

Btw, JW gym is closed for maintenance works on the 23rd Feb to 10th March.

 

[frostbyte88]

I have stretch marks but not on my stomach. I have it on the skin near my thigh bone area. Its not that visible.(unless someone is giving me a..nevermind )

But i've asked this question before in the forum. It is more of a "grooming concern". IIRC, there is a specific cream that mothers use after giving birth.

Cocoa butter helps with prevention and Vit E(Cream) is said to help with removal, though it's a long process and it wont go away fully, helps lighten and makes them less visible.

Perhaps i should start applying those creams daily as well... haha, i have the same inner thigh stretch marks and some on my left pec/armpit area. Marks are starting to develop on my biceps as well. haha

 

[galapogos]

I have stretch marks but not on my stomach. I have it on the skin near my thigh bone area. Its not that visible.(unless someone is giving me a..nevermind )

But i've asked this question before in the forum. It is more of a "grooming concern". IIRC, there is a specific cream that mothers use after giving birth.

My wife used this when she was pregnant, and was pretty much stretch mark free till delivery. She did put a lot of it though, I think we went though more than half a dozen bottles lol. Thank god for iherb.

 

[lee_tired_sheep]

could use gotu kola too

 

[jokerk]

NUS track

7.45am

HIIT Sprints 6 sets 30 sec sprint/ 1 min rest

My friend wore the watch. Not sure how high or accurate it is, but right after one of the sets, the watch recorded a heart rate of 190.

Is there any way to "progress" in HIIT? Increase sets to 10? shorter resting time to 40 secs? Or i'd just naturally have the ability to run faster within that 30 secs?

edit: just found out 190 is close to max heart rate. Don't think thats a good thing.

 

[galapogos]

Increase exercise intensity, increase work duration, increase number of sets, decrease rest.

 

[jokerk]

"All Pro" Workout

Jurong East Gym

7.10am

Cycle 2 Week 5 Light Day

Squats
20 30 57.5 57.5

Bench Press
20 25 50 50

Chest Supported Rows
20 20 22.5 22.5

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 8.10 am

Personal Reflections

2nd Cycle over. I guess it would get only more exciting from here.

There are two "fighting" competitions coming up that I might be joining. I thought of finding a program that incorporates some speed/explosive work. Or I could just substitute one of the exercises in my current workout to a more speed/explosive work related.

For now, all I can think of is substituting Military Press for the Clean and Press.

Had an epiphany yesterday. I decided to sell my gaming peripherals to make way for a home gym. boyz2men transition period.

 

[cwong]

why not fix a punching bag instead.
That should give u the most carryover to fighting than clean and press.