jokerk's worklog

[galapogos]

I realised my 1.5 ounce 100% Gold Standard Whey does not have any BCAA in it (or I didn't see it anywhere on the bottle at least), which is part of the diet of the leangains guide. I'm going to try get it once I finish this current supplement. I don't see a need of buying whey in the future.

edit: Thanks cwong for the words of encouragement.

It has BCAA.

 

[jokerk]

jokerk's 9th SL5x5 training log

I crashed an ITE gym. Long story short, I had connections there but gym was packed still at 6pm. They had 2 power racks though. Weights were all in kg.

Squats

Warmup set
40kg 2 x 5 reps
50 1 x 5 reps
Actual 5x5
Squats - 100 (5, 5, 5) 95 (5, 4)

Initial targeted weight to lift today was 97.5kg, but they didn't have any 1.25kg weights. I tried lifting 100kg but realised I wouldn't have lasted 5 sets. I decreased load to 95 and still couldn't complete the last rep.

Not sure whether I should switch to SL3x5 just for squats.


Bench press

Warmup set
40kg 2 x 5 reps
50kg 1 x 5 reps
Actual 5x5
Benchpress - 75kg

Got mixed up and did bench by mistake. Supposed to do O/H. Forgot to check my logs. Only realised it when I got home to update.

Deadlifts

Warmup set
40kg 2 x 5 reps
45kg 1 x 5 reps
Actual 5x5
Deadlifts - 70kg

My target is still fat loss, I'm currently weighing at 90kg. Lost 2kg after start of recorded training log.

Current Diet: Lean gains intermittent fasting. Though finding food is an adventure after a long day in school.

 

[cwong]

if u do Starting Strength u will start with 3x5 anyway.
SL will switch to 3x5 after 2 deloads.

I suggest you don't warm up like that.
It doesn't prep your body for the workout set properly.
Do something like
empty bar x 8
50% of workout weight x 5
70% of workout weight x 3
90% of workout weight x 1
no need to be so accurate la, agar agar can already.
e.g. 40kg x 5 , 60kg x 3 , 90kg x 1 something like that la. u get the idea.

 

[jokerk]

jokerk's 10th SL3x6/5x5 training log

I went to Clementi Clubfitt gym at 3.30pm. I thought once I signed up for the off-peak membership, I'd still be eligible to enter as a member as it was before 4pm.

They told me I had to leave at 4pm if I used the card. . Have to train in the morning for future sessions. Just llst, paid $2.50 and went in.

Anyway, even at 3.30pm the gym was packed with secondary students doing bicep curls/barbell curls. Thank goodness the squat rack was left untouched.

All weights in kg.

Squats

Warmup set

40/60/90 (5/3/1)

Actual 3x5
Squats - 100kg (3x5)

No issues with squats now that i've changed to 3x5. Hopefully I can continue building up from here.

O/H Press
Warmup set
20/25/30 (5/3/1)

Actual 5x5
O/H - 45kg

Going to repeat this exercise again next workout since I missed it the last time. Still the toughest workout for me.

Barbell Row

Warmup set
20/25/30 (5/3/1)

Actual 5x5
BB row - 45kg

Progress

With reference from training log #1

Pull ups - 10 ( increased from 8)

Weight - 89.5kg (down 2.5kg)

Friends said I looked much better and slimmer. (I was 117kg about a year ago)

Issues

Need to go find new pants. Used to be a size 40, now 36 fits nicely but i'll wait for another 2 more months.

Love handles still prominent. Going to start HIIT saturday evenings at the track to work on this.

 

[cwong]

remember to take some photos for remembrance sake.
it may be the last time u see yourself at waist 36.

 

[jokerk]

jokerk's 11th SL3x5/5x5 training log

2nd session of training alone at JW Clubfitt in the morning. There were still a signicant number of people at the gym,but no one using the squat rack.

Squats

Warmup set

40/60/90 (5/3/1)

Actual 3x5
Squats - 102.5kg (5,3,2)

First set was alright. But on the 3rd rep of the 2nd set, I was extra cautious not to push it "beyond my limit". There were safety bars on my left and right to prevent the barbell from falling hard on the ground though.

I'd try lifting these weights again. I felt that I would be able to lift it, but i'm just not used to the insecurity of training alone.

O/H Press
Warmup set
20/25/30 (5/3/1)

Actual 5x5
O/H - 47.5kg

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 5x5
Deadlifts - 72.5kg

Clubfitt gyms opens at 7am Mon/Weds/Fri. Since my motivation level is at a peak right now, I might be going in around that time to train.

 

[jokerk]

jokerk's 12th SL3x5/5x5 training log


CCK Clubfitt gym. Had to share the power rack with a guy. Made a new friend . He was wearing weight-lifting shoes, Do-win. Told me he bought it from Kallang. Not sure if I should get it as well. (currently wearing converse)

Squats

Warmup set
70/90/100 (5,3,1)
Actual 3x5
Squats - 102.5 (5, 4, 2)

Last set, I did it to failure. There were safety bars in place to help me when I couldn't lift it further. Will attempt it one more time before de-loading. Losing a lot of breath after the 2nd set.


Bench press

Warmup set
20/40/50/60 (8,5,3,1)
50kg 1 x 5 reps
Actual 5x5
Benchpress - 77.5kg (5,5,5,4,4)

Will attempt this again in the future. No one to spot me again.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 47.5kg

Forgot to mention that I did some Tabata Training after the previous training. I did the same for this training.

It consisted of

1) Front DB raises (12kg 1 side per set) (1st/2nd set)
2) DB Clean (12kg 1 side per set) (3rd/4th set)
3) Front squats (15kg 5th set)
4) Lateral Pull-downs (70kg 6th set)
5) High knees (70% intensity) (7th set)
6) Burpees (70% intensity) (8th set)

 

[Keefeology]

Hi, I'm also doing Stronglits 5x5. The row variation you are doing are known as Yate rows right? Mehdi did mention that for full emphasis on the entire back is to use the Pendlay barbell row which has more range of motion.

 

[jokerk]

Hi, I'm also doing Stronglits 5x5. The row variation you are doing are known as Yate rows right? Mehdi did mention that for full emphasis on the entire back is to use the Pendlay barbell row which has more range of motion.

I would but.. a few posts ago...

I wouldn't recommend you to do the Pendlay row: at a near 90 degree angle, you're putting your lower back under tremendous strain which could lead to injuries. Also by dropping the bar onto the floor, your lats, biceps & all the other upper back muscles aren't under continuous tension, which is imperative for hypertrophy.

Instead stick with the proven barbell row where your body is bent at around 45 degrees or just slightly lower:

Bent Over Barbell Row Exercise Guide and Video

I've been there & done that in over 30+ yrs of lifting - I've seen exercises that are potentially more prone to injury than others & the Pendlay row is 1 of them... please stay clear from it.

Rather be safe than handicapped. I think i've gotten my form right for bent-over-barbell row. So i'll just stick to that.

 

[Keefeology]

I would but.. a few posts ago...



Rather be safe than handicapped. I think i've gotten my form right for bent-over-barbell row. So i'll just stick to that.

Understood.

It's ok, my main goal isn't really to gain supreme muscles anyway. I just want to increase my strength gains.

 

[cwong]

here's how to get out of the barbell if u get stuck during Bench Press.
Bench press alone at home what if you failed 120kg(264lb) - YouTube
Practice this roll of shame at moderate weights (too light and u wouldn't be able to tell what to watch out for - the roll, must roll properly, else it will press on your groin area and leave an unpleasant feeling).

Also don't fit on those clips at the end so that in case anything goes wrong, u tilt the barbell to the side and the weights will fall (last resort).
Dumping a Stuck Bench Press...No spotters.... - YouTube
Don't practise this unless u want to get scolded.

 

[jokerk]

jokerk's 13th SL3x5/5x5 training log

Reached JW clubfitt gym at 7am in the morning. First time arriving so early to gym, thinking it would be empty. However, it was still quite populated. I estimate about 15 to 20 people in the gym.

Squats

Warmup set

40/60/90 (5/3/1)

Actual 3x5
Squats - 102.5kg (5,2,3)

Don't think i'm strong enough yet to lift 102.5. Gonna have to deload to 100kg in the future. Finding it harder to progress on squats nowadays.

Saw a guy slimmer than me lifting heavier (105kg). I wasn't that demotivated, knowing we each have gone through our own paths. Just hope to get stronger.

O/H Press
Warmup set
20/25/30/35 (8/5/3/1)

Actual 5x5
O/H - 50kg

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 5x5
Deadlifts - 75kg

I had to readjust everytime I went down to the ground. The bar grazed my shin, had some minor surface bleeding. No pain, but I think my form could be improved. Going to record the next time I lift this same weight in the future.


Going over to Physical Abuse Gym later on at 5pm. I signed up for their boot camp on groupon, it came along with 3 complimentary 30 min PT sessions, along with a health assessment. Their bootcamp was damn shiong. However, I didn't see their gym having a squatrack. I'll tell you guys how it goes later.

Physical ABuse, Fitness Center in Singapore

Off to class for now!

 

[jokerk]

Got back from Physical Abuse gym at Clarke Quay.

I signed up for a 4 session boot camp through groupon for $28 a few months back. It came with 1 1/2hr PT 1 on 1 session, which can be split into an hour session and another 30 min session.

Personal Review
The gym has some machined-assisted weights, kettlebells, treadmills and basic dumb bells. The shower facilities are decent and clean.

However, I think it is mainly catered for newcomers who have no idea of weight training or what to do in a gym.

I arrived at 5pm, met my PT, Santi, who is from Ecuador. The first 30 mins he was assessing my medical fitness (history of HBP/heart attack..etc), any current exercise regime i'm following and diet etc. Lastly, he'd ask the goals that I wanted to achieve i.e. Fit enough to see a 6-pac.

Following that, I took a body check assessment on the Tanita scales, which printed BMI,BF%, amount of body fat to lose. He proceeded on creating a training regime for me which would last 6 months. I heard him out even though I was there only for my free 1hr PT session. I had no intention of signing up for the gym or the programme. Just thought it was polite to let him do his job. He didn't try to hard sell me or anything. Pretty easygoing.

Spent the next 30 mins doing some "core exercises" like planks, side planks and another abdominal exericise on the machine.

Anyway, wouldn't have gone for it if it wasn't free. Other than that, I had a good "core" workout. It was my first time with a PT. It felt different having someone watching my every move when I trained.

 

[jokerk]

jokerk's 14th SL3x5/5x5 training log


JW Clubfitt gym. 11.30am. Gym packed even though its off-peak. School holidays probably. Saw a tall and 'lean' guy lifting 140kg at the squats rack. Felt motivated and hope to reach his stage eventually.

Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 100 (5, 4, 3)

Still couldn't reach 3x5 after deloading. I wasn't very happy with my form, and do not want to risk injury. Planning to focus on perfecting my form before lifting any heavier.

I think I got too ambitious and "progressed" too fast.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 50kg

Did BB row before bench press as there was a long queue for the bench.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 77.5kg (5,5,5,5,3)

Thought I could finish the proper set but I couldn't. Trying again.

Issues

1) Feeling a little stagnant with the squats, it could be because of my diet or form. I don't know whether this is normal, or whether it matters as long as i'm getting "stronger".

2) Saw a few gym-goers, especially students, using the wrong technique which could be unsafe. Not sure when to interfere and share what I know(even though its not much).

1 month of SL training pic progress.

 

[eyz]

nice quads hehe

 

[jokerk]

jokerk's 15th SL3x5/5x5 training log

Jurong East Clubfitt. Not as packed as Jurong West. Facilities comparable. Clementi Clubfitt facilities looks the least desirable to train in due to its small size.

Squats

Warmup set

20/60/90/95 (8/5/3/1)

Actual 3x5
Squats - 100kg (5,5,4)

Felt stronger, I'm going to aim to complete the set next training.

O/H Press
Warmup set
20/30/35/37.5 (8/5/3/1)

Actual 5x5
O/H - 52.5kg (5,5,5,5,5)

Last rep of last set was tough. Still manageable.

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 75kg

Repeated same weight for form check.

Ended it off with Tabata consisting of


1) Front DB raises (12kg 1 side per set) (1st/2nd set)
2) DB Clean (12kg 1 side per set) (3rd/4th set)
3) Front squats (15kg 5th set)
4) Renegade Row | Dumbbell Pushup
5) High knees (70% intensity) (7th set)
6) Burpees (70% intensity) (8th set)

 

[jokerk]

jokerk's 16th SL3x5/5x5 training log

JW Clubfitt gym. 7.10am. Nearly empty gym. However, still a guy at the power rack. Proceeded on to do my daily core exercises. I had Jiujitsu training the night before, but that was mainly cardio for me.

Core
Plank (3sets, 30sec work/10sec rest)
Side plank (3 sets per side, 30 sec work/5 sec rest)
Superman workout (3 sets,15 reps)

I've been doing this consistently for about a week lately, after I wake up from bed before heading to the shower. Coupled with my current diet, it is effective so far. I'll take a picture after a month of doing this.

Squats

Warmup set
60/90/100 (5,3,1)
Actual 3x5
Squats - 100 (5, 3, 4)

Too shagged for some reason. Aimed to perfect my form after viewing more videos provided by in recent HnF threads.

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 52.5kg

Did BB row before bench press again as there was a guy using the bench.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 77.5kg (5,5,5,3,4)

I'm going to de-load by 2.5kg next time I lift

Tabata
1) Front DB raises (12kg 1 side per set) (1st/2nd set)
2) DB Clean (12kg 1 side per set) (3rd/4th set)
3) Front squats (15kg 5th set)
4) Dumbbell Pushup
5) High knees (70% intensity) (7th set)
6) Burpees (70% intensity) (8th set)

Time I left gym after bathing, 8.40am. I could get used to this routine for now.

 

[jokerk]

jokerk's 17th SL3x5/5x5 training log

Clementi Clubfitt. 9am. Not packed, yet still a few old-timers around. No one at squat rack.

Squats

Warmup set

20/60/90/95 (8/5/3/1)

Actual 3x5
Squats - 100kg

Managed to complete the sets. Daily core training really helped me in this.

O/H Press
Warmup set
20/30/40/42.5 (8/5/3/1)

Actual 5x5
O/H - 55kg (5,5,5,0,1)

Couldn't even lift anymore at the 4th set. I had longer breaks in between the 1st and 2nd because someone else shared the squats/power rack with me.

Deadlifts

Warmup set
40/50/60 (5/3/1)
Actual 1x5
Deadlifts - 77.5kg

Personal updates
O/H exercise reached a new threshold.
Max pull-up 12
Weight fluctuating between 88 to 90kg.
Still a layer of stomach fat I wish to reduce.

Left the gym at 10am

 

[jokerk]

Might have over-exert myself today.

After the morning gym session, I had a 2nd session of PT at Physical Abuse 6pm. It was just supposed to be 30 mins but I did not expect it to be so intensive.

Did "circuit training".

Burpees/Push-ups/Crunches/Lunges(left 1 set then right another set)
1min work/1 min rest. 3 sets.

Legs felt damn wobbly and what not after everything. Yeah, I know. These exercises does not require a gym, but I'm there because its part of the groupon package.

Followed by Jiujitsu training at 8pm. Punch/kick/throw/wrestle. Just need a good rest and eat well tomorrow.

Anyway, took a photo after the gym training. Good to see some progress, but I've still a long way to go!

 

[jokerk]

jokerk's 18th SL3x5/5x5 training log

CCK Clubfitt gym. 1200hrs. Crowded gym, not sure why. Thought people would be having lunch by now. Maybe they had the same mindset as me. .

Had to share the squats rack at first, but the guy left shortly. I felt a little tired initally. For some reason, felt better after the gym session.

Squats

Warmup set
50/60/90/100 (8,5,3,1)
Actual 3x5
Squats - 100kg

Repeated same weights to ensure form was right. Ready to proceed to adding 2.5kg next session.

Bench press

Warmup set
20/40/50/60 (8,5,3,1)
Actual 5x5
Benchpress - 75kg

Last rep of last set required a harder push, but still, hope to increase by 2.5kg again next session

Barbell Row

Warmup set
20/30/40 (5/3/1)

Actual 5x5
BB row - 55kg

Slow and steady. No issues.

Personal Reflections
Managed to complete all sets with proper form. Morale booster. Hope to increase,get stronger, get nicer physique..

Left gym at 1.15pm