jokerk's worklog

[Beastosterone]

How long is ur recovery time for 400m x 6?

 

[jokerk]

How long is ur recovery time for 400m x 6?

x2 working time. Standard.

Do simple training consistently works

 

[jokerk]

skipped leg day this week.

had a grappling/judo competition yesterday. need more time to recover.

1 of 4 bouts yesterday.

super shagged. this was 2 days after ippt.

taking a break from trying out new things for now. fatloss/cutting season.

 

[jokerk]

Leangains RPT Week 9 Back Day

had to deload. joints were aching but i still wanted to use the gym.



Deadlift

Work set
100kg x 3
120kg x 3

OHP

Work set
20kg x 10
30kg x 5
40kg x 5

Weighted Chins

Work set
BW + 20kg x 8
BW + 5kg x 4

Barbell Rows

Work set
20kg 10
30kg 10


Personal Reflection

Presses made my wrists,forearms, elbows ache. Going to take a break.

Meanwhile, only managed 2 muscle ups today.

 

[jokerk]

Leangains RPT Week 9 Chest Day

deload still recovering

Benchpress

Work set
60kg 5x5

Inclined Benchpress

Work set
50kg 5x5

Hammer Curls

10kg 3x8

DB Tricep Extension

25kg 3 x 10


Personal Reflection

still feel weak. hope to recover soon. cut looks good though.

 

[jokerk]

Leangains RPT Week 9 Leg Day

Squats

Deload week

Squats

60 x 5
100 x 3
120 x 3
140 x 1 fail

Personal Reflection

Hope to recover soon! quick session.

 

[jokerk]

Leangains RPT Week 10 Back Day

limber 11.

5 muscle ups.

Deadlift

Work set
141.5kg x 4
130kg x 5

OHP

Work set
66.5kg x 6
61.5kg x 7

Weighted Chins

Work set
BW + 21.25kg x 6
BW + 10kg x 7

Meadows Rows

Work set
20kg 8
15kg 8

Closed-grip pull ups 7

some windshield wipers

Personal Reflection

lifts still going up on a cut. fully recovered. today felt really good.

 

[jokerk]

Leangains RPT Week 10 Chest Day

Benchpress

Work set
99kg x 4 + 1
90kg x 6

Inclined Benchpress

Work set
66.5 2 x 8

Cable Curls

10kg x 8 (each hand)
7.5kg x 8 (each hand)

DB Tricep Extension

30kg x 8
30kg x 8

Personal Reflection

Lifts are going alright. It is my refeed today!

 

[jokerk]

Leangains RPT Week 10 Leg Day

Squats

Work set

141.5kg x 1 (low bar)
100kg x 4 (high bar)
90kg x 5 (high bar)

101.5kg x 10

Leg Curls

Work set Per Leg
10kg x 8
10kg x 8

Knee Extension

Work set
40kg x 8
40kg x 8

Seated Calf Raises

70kg x 20


Personal Reflection

glad i made my PR for squats. hope to reach 160-170 this year. lets get made!

 

[jokerk]

Leangains RPT Week 11 Back Day

limber 11.

4 muscle ups.

Deadlift

Work set
141.5kg x 4
130kg x 5

OHP

Work set
66.5kg x 5
61.5kg x 6

Weighted Chins

Work set
BW + 21.25kg x 8
BW + 11.15kg x 5

Barbell Rows

Work set
60kg 6
55kg 7

Abs Pull down

30kg 3 x 12


Personal Reflection

I'm feeling extra tired this time. Postponed refeed to Thursday. Co. buying pizzas.

Only lifts that went up was weighted chin ups. other than I "feel" some progress in my appearance.

 

[jokerk]

Leangains RPT Week 11 Chest Day

Benchpress

Work set
99kg x 4 + 1
91.5kg x 5 + 1

Inclined Benchpress

Work set
71.5 x 8
76.5 x 8

Cable Curls

14kg x 8 (each hand)
10kg x 8 (each hand)

Cable Tricep Extension

30kg x 6
27.5kg x 7

Standing Cable Rotation

25kg 3 x 8

Personal Reflection

Lifts not progressing. Could be a psychological rather than physiological issue.

 

[soteyh]

Maybe it's due to the diet? You're just before your refeed right?

 

[jokerk]

Maybe it's due to the diet? You're just before your refeed right?

could be due to that and many other things..

i did OHP the day before too.

I'm going to increase bar speed in the future and see how that goes. And grip the bar tight.

 

[jokerk]

Leangains RPT Week 11 Leg Day

Squats

Work set

110kg x 5 (high bar)
100kg x 6 (high bar)


Leg Curls

Work set Per Leg
20kg x 7
17.5kg x 8

Knee Extension

Work set
42.5kg x 8
45kg x 8

Seated Calf Raises

70kg 2 x 20


Personal Reflection

Switching to high bar squats again. My right adductor is pretty weak. My hip shifts to the right at higher load. Going to work on this again.

did some muscle ups again today.

 

[jokerk]

Leangains RPT Week 12 Back Day

limber 11.

3 +2 muscle ups.

Deadlift

Work set
146.5 x 2

Speed Deadlift
107.5 8 x 3

OHP

Work set
66.5kg x 7
61.5kg x 8

Weighted Chins

Work set
BW + 21.25kg x 5
BW + 10kg x 5

Dumbbell Rows

Work set
22.5 kg 7
20kg 8


Personal Reflection

Tried incorporating Coan Phillipi Deadlift routine in my back day. I can't do the accessories(too crowded in the gym) but as long as I get the main lift set. Aim to get stronger while still on a cut. Just do what I can.

 

[jokerk]

Leangains RPT Week 12 Chest Day

did 4 muscle ups this time as warm up

Benchpress

Work set
100kg x 6!!!
92.5kg x 5

Inclined Benchpress

Work set
70 x 7
65 x 8

Hammer Curls

17.5kg x 8 (each hand)
14kg x 8 (each hand)

Tricep Extension

35kg x 6
30kg x 8

Standing Cable Rotation

25kg 3 x 8

Personal Reflection

sudden strength! broke PR. refeed yesterday helped made training better.

 

[jokerk]

Leangains RPT Week 12 Leg Day

Squats

Work set

100kg x 15

some tyre flips, rope climbs, prowler suicides, dips on the gymnastic rings



Personal Reflection

Went to SoS to train. Many equipment to utilize there. Most of the stuff I did uploaded in my instagram.

I'd train there more often if I were living closer. #westsidezzz

 

[liftstrong]

Leangains RPT Week 12 Leg Day

Squats

Work set

100kg x 15

some tyre flips, rope climbs, prowler suicides, dips on the gymnastic rings



Personal Reflection

Went to SoS to train. Many equipment to utilize there. Most of the stuff I did uploaded in my instagram.

I'd train there more often if I were living closer. #westsidezzz

jokerk. I saw a dude come in wearing a hulk top and I was wondering if it was you. turned out it was

 

[jokerk]

jokerk. I saw a dude come in wearing a hulk top and I was wondering if it was you. turned out it was

yah it was..should have said hi..

I was with 3 other huge guys from HnF.

 

[liftstrong]

I didnt know it was you then. I only recognised the tights fron your log. eh who are they! I saw the guys w round specs and the tall long legged dude. I was the guy right in front of the tall guy squatting and then benching. with the maroon shirt.

edit: IS THE BIG SPECTACLED DUDE LEE. the fabled lee-bufflord-sheep