jokerk's worklog

[jokerk]

Smolov Jr Bench Press Week 1

Jurong West gym
7.10am

Bench Press
20kg 1x12
40kg 2x12
75kg 8x4

Weighted Hammer Grip Pull ups
6kg 3x8

Double Arm Cable Reverse Fly
45kg 3x8 each side.

Squats
60kg 2x10
107.5kg 3 3


Personal Reflections

Benchpress gets harder. Might need a spot one of this few weeks. Intend to get wrist wraps just to be safe.

Still recovering from my flu. Felt weaker than usual during the session.

High bar vs low bar squats. I saw someone's stats online where his low bar squats was significantly higher than his high bar squats stats.

I'm still figuring out how to do this low bar squats properly. Feels so weird and thought the bar is gonna slipped down. Gonna have to review Rippletoe's book.

left gym 8.30am

 

[jokerk]

had a shake and 45g of oats post work out meal.


and then this.

needs more meat.

 

[jokerk]

Smolov Jr Bench Press Week 1

Jurong West gym
12.30pm

Bench Press
40kg 2x12
80kg 10x3

HLR
2x12


Personal Reflections

Too shag to do anything else. Need to sleep.

left gym 1.25pm

 

[jokerk]

Still feeling DOMS/aches whenever I stretched my arms this way. Its been almost a week.

I should have focused more on stretching, rather than doing some light stretches before jumping in to skull crushers.

 

[jokerk]

Smolov Jr Bench Press Week 2


Jurong West Gym
7.30am

Bench Press
70kg 6x6

Squats
60kg 2x5
107.5kg 4 3

Weighted Pull ups
15kg 3x5

Skull Crushers
20kg 2x10
25kg 2x10

Ezbar Curls
25kg 2x10

Lateral Raises
6kg 2x12
12kg 2x12


Left at 8.30am

Personal Reflections

I like this workout so far. I'm seeing progression for my BP. Only that my other lifts are taking a step back.

 

[jokerk]

Did 50 pull ups on the way to school. beastmode in the making. minimal flexing. good lighting though.

 

[galapogos]

Girl look at that body...you work out!

 

[jokerk]

Smolov Jr Bench Press Week 2

Jurong West gym
7.00am

Bench Press
20kg 1x12
40kg 2x12
75kg 7x5

Deadlifts
60kg 2x8
102.5kg 2x5


Weighted Hammer Gripped Pull ups
9.5kg 3x5

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

Double armed cable reversed fly
35kg 2x12

Personal Reflections

Alright so far feeling stronger, looking better. Only that I need to get sweat resistant earphones asap. Radiostation music is driving me crazy.

left gym 8.20am.

 

[jokerk]

HIIT Sprints

7.30am

30secs sprints/60 secs rest 6 sets.

Highest BPM at 170, average 165.

It feels great being healthy again.

End at 8am.

 

[deeda90]

Looking good. Just a qn. U think HIIT is one of the main factor for ur fat loss? Looking to start HIIT soon.

 

[jokerk]

Looking good. Just a qn. U think HIIT is one of the main factor for ur fat loss? Looking to start HIIT soon.

yeah man. give yourself a month. i'm only doing this weekly.

But i've got to start on some agility training soon for my jiujitsu.

 

[deeda90]

U mean once a week? Are u using any interval timer ie gymboss or just a regular stopwatch?

 

[jokerk]

phone HIIT app, not possible to look at the watch and run at that intensity. cannot focus.

have to hear.

 

[Reddit]

Did 50 pull ups on the way to school. beastmode in the making. minimal flexing. good lighting though.

Yo mama! I would wear swimming trunks all the time everywhere if I were you.

You better don't jiu jitsu us tomorrow during dinner.

 

[jokerk]

Smolov Jr Bench Press Week 2

Home Team NS gym
8.45am

Bench Press
20kg 1x12
40kg 2x12
80kg 8x4

Pyramid Pull ups
2 4 6 8 10 8 6 4 2

Squats
20kg 2x10
60kg 2x10
102.5kg 5 5

Leg Curls
30kg 3x8

Knee Extension
30kg 2x8
40kg 2x8


Personal Reflections

After all that discussion on what to wear in the gym , I decided to go with tights to Home Team NS gym.

At the end of my session, the gym attendant said some lady couldn't concentrate when I was working out. Not sure if he was being serious but he said "good things must share". Just advised me to wear more after that too. So..yeah..the dragon is overwhelming for some.

Gym session on the other hand was great. Going to progress with single digit pyramid pull ups next week. 1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1. Total 100.

I feel my bench getting better as well! Everything is going to plan.


left gym 10.15am

 

[jokerk]

Smolov Jr Bench Press Week 2

Jurong West gym
12.30pm

Bench Press
20kg 2x10
40kg 2x8
85kg 10x3

HLR
3x6

Planks / Side planks
30 secs work /10 secs rest 6 sets


Personal Reflections

Not sure how some people train 5 times a week(say someone on Layne Norton's PHAT program). I supposed they'd have to sacrifice other physical activities.

Feeling so tired. Got work to do but just feel like sleeping right now. Good workout. 2 pps here i come.

Current weight at 84kg. Attained visible abs. Going to lean gain to 87kg/192lbs. I should be good at that weight. Got the perspective that I'm too skinny. While true, I don't want to be too big to compromise on my mobility and agility.

Hope to research on more agility workouts soon and complement it with my current strength training.

1.25pm

 

[jokerk]

Smolov Jr Bench Press Week 3

Jurong West Gym
7.20am

Bench Press
75kg 6x6

Squats
20kg 2x10
60kg 2x8
107.5kg 2x5

Weighted Pull ups
9.5kg 3x5

Skull Crushers
20kg 2x10
25kg 2x10

Ezbar Curls
25kg 2x10

Lateral Raises
6kg 2x12
12kg 2x12

Left at 8.30am

Personal Reflections
Last week of Smolov junior. Can't wait to test out 1RM.

 

[xerref]

Eh bro you studying in nus ar? I pass by that pull up bar almost everyday.

 

[jokerk]

Eh bro you studying in nus ar? I pass by that pull up bar almost everyday.

yeah man final semester. i pass by that pull up bar everyday also.


UA gear just came in. hulk and superman compression shirts along with flex pants.
took after jiujitsu session, hence in gi pants.

just need to find a red underwear now and i'm all set.

feelsgoodman.jpg. hulk looks good as well but i'd like to bulk up more to make it look even more awesome.

 

[frostbyte88]

I wanna see the hulk one!