jokerk's worklog

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 3 Week 2 Light Day

Squats
20 32.5 62.5 62.5

Bench Press
20 27.5 55 55

Barbell Rows
20 20 40 40

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts
NA NA 40 40

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 40 40

Supplementary Workouts

Incline Bench Press x 9
20 20 40 40

Wide-grip pull ups
3x5

Lateral Raises x 9
6kg 6kg 10kg 10kg

Left gym 8.00 am

Personal Reflections

My weight went up to 85kg again. I wouldn't be that worried if I wasn't eating junk food.

I'm going to go back to myfitnesspal to properly track down my macros and whatever I put in my pie hole.

 

[jokerk]

"All Pro" Workout

Jurong East Clubfitt gym

0700

10 reps
Cycle 3 Week 3 Heavy Day

Squats
20 40 77.5 77.5

Bench Press
20 40 67.5 67.5

Barbell Rows
20 25 50 50

Seated Overhead Barbell Presses
NA NA 40 40

Romanian Deadlifts
NA NA 50 50

Barbell Curls
NA NA 25 25

Calf Raises
NA NA 50 50


Supplementary Workouts

Lateral Raises
4 4 12 12

Inclined Bench press
20 25 50 50

Wide-grip pull ups
3x5

Personal Reflections

I'm going to stick to 10kg for lateral raises until I get my form right. Learning the proper form through this guy.

I felt more tired than normal after this session. While on the cage, I continuously went from one set to another followed by the next exercise(with minimal timed rests). Did this in case the gym got crowded in the next few minutes.

Clubfitt gyms in the west are going to be interesting. CCK and JW gym are down for renovation works. Should expect overcrowding in JE CF gym. I heard from the JE gym caretakers that on last Saturday, a total of 400 people were in the gym by 4pm. I'm not sure whether she meant at one instance or the total for that day.

Left gym 0815

 

[derrickgyn]

Lateral raises are a very funny amimal. I've read up a lot on it and it appears that different technique for different people is required to really work the lateral head. Personally i like to bend about 30deg at the elbows and raise it to slightly above parallel, also twisting my arm such that my my pinkies are more forward-pointing.

 

[jokerk]

"All Pro" Workout

Bishan Gym

7.00am

Cycle 3 Week 3 Medium Day

Squats
20 35 70 70

Bench Press
20 32.5 62.5 62.5

Barbell Rows
20 22.5 45 45

Overhead Barbell Presses
NA NA 37.5 37.5

Romanian Deadlifts
NA NA 42.5 42.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 45 45

Supplementary Exercises
Inclined Bench Press
20 25 45 45 x 10 reps

Wide grip pull ups
3x5

Lateral raises
6 6 10 10 x 10 reps

Left gym 8.20 am

Personal Reflections

Had a good rest the day before. Realized focus is key for the session to be effective.

 

[jokerk]

HIIT Sprints

7.30am

6 sets 30 secs sprints / 45 secs rest

Supplementary exercise

Wide grip pull ups
3x5

Box jumps
3x12

 

[jokerk]

"All Pro" Workout

Jurong East Gym

7.00am

Cycle 3 Week 3 Light Day

Squats
20 32.5 62.5 62.5

Bench Press
20 27.5 55 55

Barbell Rows
20 20 40 40

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts
NA NA 40 40

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 40 40

Supplementary Workouts

Incline Bench Press x 10
20 20 40 40

Weighted Wide-grip pull ups (5kg) (all deadhang)
3x5

Lateral Raises x 10
4kg 4kg 8kg 8kg

Double armed Cable Reverse Fly 40lbs
3x10
(I'm not sure what the name is for this, but I use it mainly a core workout rather than the deltoids)

Hanging leg raise
3x6

Mountain Climbers
2 set 30 secs work 30 secs rest

Left gym 8.05 am

Personal Reflections

Managed to add other workouts as I had more time. Did everything above and still kept it to an hour.

Slight irritation in the right shoulder region when bench pressing. Mountain climbers were a good way to end it.

Keeping a counter of the days i've survived without snacking/junk food. Currently at 6 days. Aiming to reach 30 at least. Super challenging when my house is full of oreos/pineapple tarts/love letters/cookies/Ice-cream bought from my other family members.

 

[jokerk]

"All Pro" Workout

Jurong East Clubfitt gym

0700

11 reps
Cycle 3 Week 4 Heavy Day

Squats
20 40 77.5 77.5

Bench Press
20 40 67.5 67.5

Barbell Rows
20 25 50 50

Seated Overhead Barbell Presses (only managed 10 reps on 2nd set)
NA NA 40 40

Romanian Deadlifts
NA NA 50 50

Barbell Curls
NA NA 25 25

Calf Raises
NA NA 50 50


Supplementary Workouts

Lateral Raises (Didn't Complete)
4 4 12 12

Wide-grip pull ups(6kg)
5 5 3

Personal Reflections

Super shagged. Some things occupying my mind right now, affecting my performance today. Breathe in breathe out.

Going to NUS's new gym tomorrow to work on my accessory workouts.


Left gym 0815

 

[jokerk]

Checked out the new gym in NUS today. No cage, other than that gym looks good.

Huge floor space

Not really a smith machine, allows dual axis movements. But i'm still staying away from there since it doesn't provide a natural movement.

Squats rack(cardio bunny spotted)

I have a habit of unloading weights at one side before the other. Normally at Clubfitt gyms, nothing would go wrong since I don't really lift that heavy (2pps is not considered heavy). This time around as I was unloading, the entire bar FLIPPED to the other side, the two plates on the other side fell, causing a huge ruckus in the gym.

facepalm.

quietly re-racked everything and move on.


Supplementary workout

Squats
60kg x 5
100kg x 5

Did not there go further as they had no safety bar.

Weighted pull ups 6kg
3x5

Inclined Chest Press
20 20 40 40

HLR
3x6

Dips 6kg
4 4 (shoulder hurt)

Dragon flag raise fail
I attempted to do a dragon flag raise, but I have no idea how to lift my butt off without bending my hips. I think I was resting on my shoulder improperly as well. I hope to be able to do this in the future.

 

[jokerk]

"All Pro" Workout

Jurong East Gym

7.00am

Cycle 3 Week 4 Medium Day

Squats
20 35 70 70

Bench Press
20 32.5 62.5 62.5

Barbell Rows
20 22.5 45 45

Overhead Barbell Presses
NA NA 37.5 37.5

Romanian Deadlifts
NA NA 42.5 42.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 45 45

Supplementary Exercises
Inclined Bench Press
20 25 40 40 x 10 reps

Wide grip pull ups (6kg)
3x5

Lateral raises
6 6 10 10 x 11 reps

Planks/side planks
3 sets. 30 secs work 10 secs rest



Left gym 8.20 am

Personal Reflections

left wrist aches. I haven't been punching properly in trainings.

 

[jokerk]

HIIT Sprints

7.30 am

6 sets 30 secs sprints /40 secs rest

Box jumps
3x12

Wide-grip pullups
3x5 (i'm going to increase the rep range in the future)

ended everything 8.00am. short and sweet.

 

[jokerk]

"All Pro" Workout

Jurong East Gym

7.00am

Cycle 3 Week 4 Light Day

Squats
20 32.5 62.5 62.5

Bench Press
20 27.5 55 55

Barbell Rows
20 20 40 40

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts
NA NA 40 40

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 40 40

Supplementary Workouts

Incline Bench Press x 11
20 20 40 40

Pronated grip pull ups (dead hang)
10 6 3

Neutral grip pull ups
10 5 3

Lateral Raises x 11
4kg 4kg 8kg 8kg

Planks/Side planks
3 sets 30secs work /10 secs rest each


Left gym 8.05 am

Personal Reflections

Planning to increase reps to 10 on my "easy" days, and short weighted reps on hard days for pull ups.

Next week would be the last week of the cycle for allpro. I'm looking into Layne Norton's PHAT. I've never seen anyone doing a hack squat in a gym. I'm eager to learn it but is there another equivalent exercise?

 

[jokerk]

"All Pro" Workout

Jurong West Clubfitt gym

0700

12 reps
Cycle 3 Week 5 Heavy Day

Squats
20 40 77.5 77.5

Bench Press
20 40 67.5 67.5

(only managed 7 reps 2nd set.. damn shag leg almost cramp up)

Chest Supported Rows
20 20 27.5 27.5

Seated Overhead Barbell Presses
NA NA 40 40

Romanian Deadlifts
NA NA 50 50

Barbell Curls
NA NA 25 25

Calf Raises
NA NA 50 50


Supplementary Workouts

Lateral Raises
4 4 10 10

Inclined Bench press
20 25 45 45


Personal Reflections

Disappointed that I didn't get to finish my reps for Bench Press.

Started out with Squats, OHP, Chest Supported Rows before the BP. I should have just followed the sequence proper (Squats followed by BP).

Damn shag nowadays. Sleeping more. Waking up at 6am instead of 5am nowadays. Anyway can't wait for this last cycle to be over with before moving on to PHAT.


Left gym 0820

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.10am

Cycle 3 Week 5 Medium Day

Squats
20 35 70 70

Bench Press
20 32.5 62.5 62.5

Chest-Supported Rows
20 20 25 25

Overhead Barbell Presses
NA NA 37.5 37.5

Romanian Deadlifts
NA NA 42.5 42.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 45 45

Supplementary Exercises
Inclined Bench Press
20 25 45 45 x 12 reps

Weighted pull ups (5kg)
5x5 (last 2 reps were ugly)

Lateral raises
6 6 10 10 x 12 reps

Left gym 8.40 am

Personal Reflections

Needed more time to rest, hence spending longer time in the gym. Felt a little light-headed and sluggish. Don't think i'd start taking PWOs though.

The day before, I did a pull up routine I found online.

Pullup Workout A1: Double-Step Pyramid Training

Instructions: Perform a pyramid of pullups all the way up to your max and then back down again using multiples of two’s to climb each step. In this A1 session, you’re going to go up by doubles.

Here is an example of the progression: 2, 4, 6, 8, 10 (max), 8, 6, 4, 2 = 50 total pullups

Go up as high as you can while maintaining proper technique, and rest as much as necessary between sets. Instead of following a rigid structure for rest, just rest as much as you feel is necessary to complete the next step. Generally, I recommend using as little as 15 seconds of rest on lower levels, and up to 2 minutes on upper levels.

At the set with 10 reps, I only managed to do 9. Hopefully can improve next time I do this.

http://physicalliving.com/how-to-rapidly-increase-your-pullup-numbers-in-3-months-or-less/

Gonna make the pull-up bars and squat rack my b!t*h.

Anyway, 1 more session to go till the next program!

 

[jokerk]

"All Pro" Workout

Jurong East Gym

7.10am

Cycle 3 Week 4 Light Day

Squats
20 32.5 62.5 62.5

Bench Press
20 27.5 55 55

Barbell Rows
20 20 40 40

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts
NA NA 40 40

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 40 40

Supplementary Workouts

Incline Bench Press x 12
20 20 40 40

Lateral Raises x 10
4kg 4kg 8kg 8kg


Left gym 8.05 am

Personal Reflections

Recovering from a flu still. Didn't do my HIIT yesterday because of this. Body felt like it was one exercise away from a fever on Wednesday.

I felt better after the workout though. Muscles and joints still ached. Hope to recover to full health asap before I begin PHAT.

 

[jokerk]

current quads

I don't have much physical change other that a lower fat percentage.

After measuring myself, only my thighs measurement(23 inches to 24 inches) increased. Hips and waist measurement went down by (45 to 37) 8 and (35 to 33, wearing size 31 Levis though) 2 inches respectively.

Time to get stronger now, and put on more lean mass.

edit: back photo tights "salah" parking a bit.

 

[Blahhh]

Bro, i am on AP's as well.

Are you doing all exercises on barbells?

I am working out at clubfitt gyms too ($$ issues). As for me, I tend to substitute bb rows with tbar rows (or row machines) and calf raises on leg press machines. Coz it's quite hard to find an empty olympic bar -_-

Anyways, dat feel when starting bench was 10kg and now it's 50kg!

 

[jokerk]

Bro, i am on AP's as well.

Are you doing all exercises on barbells?

I am working out at clubfitt gyms too ($$ issues). As for me, I tend to substitute bb rows with tbar rows (or row machines) and calf raises on leg press machines. Coz it's quite hard to find an empty olympic bar -_-

Anyways, dat feel when starting bench was 10kg and now it's 50kg!

all barbells except rows when I can use "Chest-supported" rows to minimize the possibility of lower back injury.

Alternative to that is cable-rows.

Normally do calf-raises on smith machine if no one is using it.

 

[jokerk]

intending to try this 3 week smolov jr program before PHAT.

Goal : 2 PPS Bench 1 RM.

Methodology: Smolov Jr for Bench Press

Smolov Jr.
1RM 95
Add KGs Week 2 5
Add KGs Week 3 7.5

Week 1 (set x reps)
Mon 6x6 65
Wed 7x5 70
Fri 8x4 75
Sat 10x3 80

Week 2
Mon 6x6 70
Wed 7x5 75
Fri 8x4 80
Sat 10x3 85

Week 3
Mon 6x6 75
Wed 7x5 80
Fri 8x4 85
Sat 10x3 90

Smolov Jr Spreadsheet in lbs

On top of the other compound exercises, just avoiding upper body presses for now.

Smolov Jr is not for chest, it is for bench.
Do this:
Monday- 6x6m, squat, pullups, light arms and delts
Wednesday- 7x5 light deads, rows
Friday 8x4, squat, pullups, leg assistance stuff
Saturday- 10x3 and go home

Eeat a healthy diet get plenty of sleep, use lots of ice. Wrist wraps maybe, maybe some elbow sleeves I guess.

After smolov jr for bench do a deload before thinking of doing it for squat.

Here was my review of it if you are interested

Smolov jr questions - Bodybuilding.com Forums
Smolov Jr Reviews and Feedback


edit:

Personal Reviews of other programs like Dogcrapp, PHAT, GVT, Greyskull and others /r/weightroom.

 

[jokerk]

Smolov Jr Bench Press Week 1

Jurong West Gym
7.30am

Bench Press
65kg 6x6

Squats
60kg 2x5
105kg 2x5

Weighted Pull ups
10kg 3x5

Skull Crushers
20kg 2x10
25kg 2x10

Ezbar Curls
25kg 2x10

Lateral Raises
6kg 2x12
12kg 2x12

Abs Pull Down (100lbs)
2x10

Left at 8.30am

Personal Reflections
Feels good starting on something new. I missed lifting heavy for squats.

So far BP 6x6 at 65kg is ez. We'll see how it goes.

 

[jokerk]

Smolov Jr Bench Press Week 1

NUS gym
5.00pm

Bench Press
20kg 1x12
40kg 2x12
70kg 7x5

Deadlifts
60kg 2x8
100kg 2x5
120kg 2x1

Hammer Gripped Pull ups
2 4 6 8 10 (couldn't continue the pyramid lol)

Cable Rows
20kg 2 x 12
55kg 2 x 12

Hanging Leg Raises
2x12

Personal Reflections
Experienced DOMS in the triceps region for two days. Probably due to skull crushers. Never felt that way for a long time.

I need to improve on my DL's form. Haven't done it for a very long time.

Not intending to come to NUS gym anymore. Too crowded and no government. Weights stacking on the floor.

left gym 6.00pm