jokerk's worklog

[jokerk]

"All Pro" Workout

Jurong West Gym

8.25am

Cycle 1 Week 3 Light Day

Squats
20 30 50 50

Bench Press
20 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 35 35

Stiff-legged Deadlifts

NA NA 35 35

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20



Personal reflections

Did 110kg x 1, 115kg x 1 Squats after the workout. Will see how far I can go again next week light day.

2 more weeks till the cycle ends.

My cousin's wedding is during the weekend. Too much good food would be around. Going to keep myself busy then. Will not succumb to the dark side.

left gym 9.35am

 

[jokerk]

was gonna post a photo at the end of the cycle but what the heck.

current. flexed.

still going okay. progressing slowly..

however...

 

[Reddit]

was gonna post a photo at the end of the cycle but what the heck.

current. flexed.

still going okay. progressing slowly..

not bad at all! your abs are popping out already. plus good triceps development kinda hairy though

 

[Reddit]

http://forums.hardwarezone.com.sg/72532071-post13.html

bro, you look much bigger in this pic!

 

[jokerk]

http://forums.hardwarezone.com.sg/72532071-post13.html

bro, you look much bigger in this pic!

Lol that's not me. I got that off r/fitness

 

[jokerk]

"All Pro" Workout

JW Clubfitt gym

11.50am

11 reps each set.

Cycle 1 Week 4 Heavy Day

Squats
20 30 60 60

Bench Press
10 20 40 40

Bent-Over Rows
20 20 40 40

Overhead Barbell Presses
NA NA 30 30

Stiff-legged Deadlifts

NA NA 40 40

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20

Personal Reflections

Gym packed! No issues though as people were kind enough to share the equipment.

Ate a lot during the weekend due to the wedding. Time to resume training/diet.

My UA compression shirt and tights just came!

Left gym 13.10pm

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 1 Week 4 Medium Day

Squats
20 30 55 55

Bench Press
10 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 25 25

Stiff-legged Deadlifts

NA NA 25 25

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 15 15

Left gym 8.00 am

Personal Reflection

Getting my diet back on track. I'm back at 86kg last checked this morning.

Honestly speaking, i'm aiming to get to 77kg because thats the weight(with a low enough bf) I believe my pecs would be clearly visible.

However, some of the people around me said I look "skinny" as of late. I'm not sure whether they're saying that relative to how I looked before, I was about 117kg a year back.

I'm not sure whether i'd look and feel good if i'm heavier, say 90kg range. I'm pretty sure my speed and agility would be affected.

I'm just going to continue what i'm doing for now.

Btw, this is how JW clubfitt looks like 7am in the morning.

 

[derrickgyn]

Mirin' the new equipment and floor space!

 

[Reddit]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 1 Week 4 Medium Day

Squats
20 30 55 55

Bench Press
10 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 25 25

Stiff-legged Deadlifts

NA NA 25 25

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 15 15

Left gym 8.00 am

Personal Reflection

Getting my diet back on track. I'm back at 86kg last checked this morning.

Honestly speaking, i'm aiming to get to 77kg because thats the weight(with a low enough bf) I believe my pecs would be clearly visible.

However, some of the people around me said I look "skinny" as of late. I'm not sure whether they're saying that relative to how I looked before, I was about 117kg a year back.

I'm not sure whether i'd look and feel good if i'm heavier, say 90kg range. I'm pretty sure my speed and agility would be affected.

I'm just going to continue what i'm doing for now.

Btw, this is how JW clubfitt looks like 7am in the morning.

wow! that's an amazing change!

 

[jokerk]

"All Pro" Workout

Jurong West Gym

0915

Cycle 1 Week 4 Light Day

Squats
20 30 50 50

Bench Press
20 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 35 35

Stiff-legged Deadlifts

NA NA 35 35

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20



Personal reflections

Did 105 x 1 110kg x 1, 115kg x 1. Wasn't confident of going further after everything.

Feeling low and lazy lately. Need to make a routine(non-workout related) and follow it strictly.

left gym 1015

 

[jokerk]

"All Pro" Workout

Jurong West Clubfitt gym

9.35 am

All sets of 12 reps

Cycle 1 Week 5 Heavy Day

Squats
20 30 60 60

Bench Press
10 20 40 40

Bent-Over Rows
20 20 40 40

Overhead Barbell Presses
NA NA 30 30

Stiff-legged Deadlifts

NA NA 40 40

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 40 40

Left gym 10.35am[/QUOTE]

Personal Reflections

This session was more intense than the previous ones. Due to the 12 reps per set, I feel a different kind of tired compared to SL.

Anyway glad I've completed the hardest part of the week.

I have to update my curls and calf raises weights accordingly. If the ez-bar weighs about 14kg, i'm lifting about 24-25kg for the curls.

 

[jokerk]

Just realized my size 36 pants became too loose.

Great news to start the new year.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.15am

Cycle 1 Week 5 Medium Day

Squats
20 30 55 55

Bench Press
10 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 25 25

Stiff-legged Deadlifts

NA NA 25 25

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 15 15

Left gym 8.15 am

Personal Reflection

First session of the new year. It really feels that way after noticing all the heavy traffic(human and vehicle) on my way cycling to the gym.

Good way to start the year.

 

[mhafizzz]

Hi bro, may i ask how is your diet like daily?

 

[jokerk]

Hi bro, may i ask how is your diet like daily?

Its a good question to ask, as it allows me to be honest with myself.

I've stopped logging on MFP because

1) Too lazy
2) MFP just gave a rough estimate
3) Some food choice I normally eat isn't there

Stopped more because of 1)

Anyway, this is how a normal non-gym day would have looked like.

I don't take dressings with the salad btw, but then again overestimating the calories is always good for me, because I personally tend to overeat.

My "feeding period" is between 12pm to 8pm. If I feel hungry anytime before or after, I'll just down half a jug of water. I'm quite a "heavy drinker". Though i've been having "I need to piss" dreams lately.

On gym training days, I compromise as I train in the morning and take my protein whey right after. Still I have my meals only after 12pm.

On non-gym days where I play football or have jiujitsu training, I'll take my Scivation Xtend.


I was intending to photolog what I eat, but i'm not sure whether I want to turn this forum into another Instagram.

 

[jokerk]

Not sure whether anyone would be appetized or interested in this.

But I ate this for dinner.

Customized the chicken chop at the western stall in NTU. It normally costs $3.20 for a chicken chop with coleslaw,fries and baked beans.

Told aunty i don't want any sides except add 2 eggs, and another 2 chicken chop. 3 chicken chops + 2 eggs, Total cost $5.50. Ate my brocolli at home.

btw i'm not an NTU student, I just cycle all the way there to it. Going up and down those hilly roads damn worth it for this.

 

[jokerk]

"All Pro" Workout

Jurong West Gym

0710

Cycle 1 Week 5 Light Day

Squats
20 30 50 50

Bench Press
20 20 35 35

Bent-Over Rows
20 20 35 35

Overhead Barbell Presses
NA NA 35 35

Stiff-legged Deadlifts

NA NA 35 35

Barbell Curls
NA NA 15 15

Calf Raises
NA NA 20 20



Personal reflections

Managed to do 92.5kg x 1 on BP. Asked someone to help spot me.

Failed 120 x 1 on squats.

Didn't push myself too hard as I have IPPT tomorrow.

and..thats the end of cycle 1.


left gym 0800

 

[jokerk]

IPPT progress.

Past IPPTs

and then this morning

Thanks HnF!! My first time achieving Gold ever!So glad I came into this forum.

 

[rockstarz]

Good money for supplements !

 

[liftstrong]

Not sure whether anyone would be appetized or interested in this.

But I ate this for dinner.

Customized the chicken chop at the western stall in NTU. It normally costs $3.20 for a chicken chop with coleslaw,fries and baked beans.

Told aunty i don't want any sides except add 2 eggs, and another 2 chicken chop. 3 chicken chops + 2 eggs, Total cost $5.50. Ate my brocolli at home.

btw i'm not an NTU student, I just cycle all the way there to it. Going up and down those hilly roads damn worth it for this.

Hehe I do that too. Currently a student at ntu. Fish/chicken cost 1.50. Usually just buy 3 pan fried fish. Eat with whole meal bread