jokerk's worklog

[jokerk]

Snatch
20kg x 5
40kg x 5
50kg x 3
52.5kg x fail

Squats
120kg 3x5 (felt much easier)

Barbell Complex , active rest skipping

40kg BB

Power cleans
Pendlay rows
OHP
Squats
Lunges
Deadlifts

15work /30 rest one set.

 

[jokerk]

Had to work overseas. There was a hotel gym.

Did some really basic strength training with the lat pull downs/horizontal cable pulls, followed by some tabata-like workout. Some push ups and sit ups to train for IPPT as well.

 

[jokerk]

OHP
65kg 8x3,2

Squats
125kg 2x5,4

Tried to pull off a DanGreen/Chinese oly squat style of knees in before pushing out at the bottom. Felt harder somehow. I felt some power leaked when coming out of the hole. Probably because I focused too much on that sometimes. However, there were times when it felt right.

 

[mokseng]

Nice ohp. How much do u weigh?

Sent from 4one using GAGT

 

[jokerk]

Nice ohp. How much do u weigh?

Sent from 4one using GAGT

hovering 89-90 now.

my max was 85kg last year OCT 2014

 

[jokerk]

19/5/2015

Benchpress
90kg x 5
95kg x 3
100kg x 1 (paused, aimed for second by my lower back started to ache)

21/5/2015

Cleans from knee
50kg x 3
60kg x 1

Cleans
60kg x 1
70kg x 1
80kg x 2
90kg x 1

I feel i'm still not getting the rhythm right.

 

[Beastosterone]

hows ur camera? lolol. earthquake?

 

[mokseng]

Where on earth are u in that video. How come got gym one.

Sent from 4one using GAGT

 

[jokerk]

hows ur camera? lolol. earthquake?

camera okay. should secure it better in the future.

Where on earth are u in that video. How come got gym one.

Sent from 4one using GAGT

personal gym in office/warehouse.

Benchpress 95kg 3x3

Pull ups 11, 10,5,5.

Slowly increasing my pull up count again.

 

[npnt94]

why dont you try aesthetic bodybuilding routine? you have been doing this for 3 years. and your lifting stats is almost same as jeff seid.

1.5 years bodybuilding can get this already

 

[gkhchay]

why dont you try aesthetic bodybuilding routine? you have been doing this for 3 years. and your lifting stats is almost same as jeff seid.

1.5 years bodybuilding can get this already

Different folks different goals lah...

 

[jokerk]

why dont you try aesthetic bodybuilding routine? you have been doing this for 3 years. and your lifting stats is almost same as jeff seid.

1.5 years bodybuilding can get this already

been through the phase of lifting to look good for ladies.

I mean looking "good" is a priority still. So are my other priorities.

24. You think ripped abs will get you laid.

I hate to bust your bubble lil' buddy, but women don't give a **** beyond a guy looking reasonably fit. Lower than 10-12% body fat won't make an ounce of a difference. If women is your main motivation for dieting, don't bother getting shredded. Women have similar delusions in terms of thinking men like them super-skinny.

Training to be liked by others is a very poor motivational factor in itself. You need internal motivation, not external. No one that ends up making something out of his or hers physique, something impressive and head-turning, gets there by training to get liked by others. It might have started out as such, but it changes. I think this quote sums up why and how we make it:

You have to discipline yourself, and through this discipline will come some level of achievement, and from this achievement will come your pride.
- David Lee Roth.

And then there's the fact that nothing beats the feeling you get from breaking a new personal record. Some of the happiest moments I remember are from walking home after a new 20-rep squat record way back in the days. Walking up stairs was like being repeatedly stabbed with a blunt and rusty butterknife. But it was still pure bliss.

from martin berkhan's article.

to each his own actually. depends where your priorities lie. I must admit i'm trying to have a balance of almost everything (strength/aesthetics/general movement).

Pretty much why i'm balancing jiujitsu, general strength/olympic lifting and dieting. On top of planning all that around my working schedule and spending time with family.

Next target is to get some certifications for PT.

 

[xerref]

Next target is to get some certifications for PT.

which courses do you recommend?

 

[jokerk]

which courses do you recommend?

Feel like getting ACE/ACSM. I wanted to get NSCA but after what I read on the bodyrecomposition facebook group it looks over-rated. and NASM is costly.

just looking for a affordable non-retarded one. Feels like a rite of passage.

 

[galapogos]

Why do you need one anyway? If you're freelancing, clients don't normally ask for one. If you're joining a globogym, they usually have their own "certification". They're not that great for knowledge either.

A CPR course is probably more useful as those are usually required and can actually save lives.

 

[gkhchay]

Why do you need one anyway? If you're freelancing, clients don't normally ask for one. If you're joining a globogym, they usually have their own "certification". They're not that great for knowledge either.

A CPR course is probably more useful as those are usually required and can actually save lives.

Globogyms have their own certifications? This is new to me...

 

[npnt94]

Next target is to get some certifications for PT.

since you plan to get certification for PT, i suggest ripped lean muscle. you will get many clients automatically. all prefer body result.

 

[jokerk]

Why do you need one anyway? If you're freelancing, clients don't normally ask for one. If you're joining a globogym, they usually have their own "certification". They're not that great for knowledge either.

A CPR course is probably more useful as those are usually required and can actually save lives.

yeah i already have one. Expiring in August this year though. Most PT certs requires a CPR cert as well.

Partly the reason why I wanna take PT is that I found out some courses like ART requires a PT cert before application.

I got some clients(online) now but some credentials would be useful. Slowly developing a system which works for me and my clients, given the time both of us have. Experience in coaching is important but I'm pretty sure i could learn a thing or two from the a well designed curriculum.

 

[jokerk]

I had to focus on other priorities.

In the process of selling my cage, if all goes well. Replacing it with a basic squat rack/flat bench and a standalone pull up bar.

Trained at JW clubfitt.

Squats
70kg 3 x 5

OHP
40kg 3 x 5

some RDLs, GHR,pull ups.

Eccentric focused single leg pressed

3 x 10 80lbs (36kg) 4010

Need to start the routine again. Hope to be more consistent!

 

[jokerk]

7/8/2015

Squats 80kg 3 x 5

Benchpress
140lbs 2 x 5 (machine)
60kg 1 x 15 (barbell)

Chest Supported Rows
25kg 3 x 5