jokerk's worklog

[jokerk]

why not fix a punching bag instead.
That should give u the most carryover to fighting than clean and press.

That is in the plans actually. However, I prioritized getting a home gym (Cage and the other equipment) before getting anything else. I have Jiujitsu training twice a week and I'm doing a bit of punching/kicking there for now(especially when the competition is nearing). I thought of accommodating my gym training to the competition. I have to go back to the drawing board.

 

[jokerk]

NEW HOOT!

size 31 loosefit jeans. Levis

Jeans comparison. Used to wear size 42 in Sept 2011.

Size comparison

Even with loose fit, the thighs area feels SLIGHTLY tight. Not yet suffocating. . Wonder whether there are jeans with a larger thigh size area. If not i'll have to wear sweat pants around. My thighs aren't even that huge compared to some of the guys in the forum

 

[dreamer37]

actually for jeans, get those with elastane like zara,h&m has some too. Levi's hardly has any elastane

 

[jokerk]

"All Pro" Workout

JE Clubfitt gym

0910


Cycle 3 Week 1 Heavy Day

Squats
20 40 77.5 77.5

Bench Press
20 40 67.5 67.5

Chest Supported Rows
20 22.5 27.5 27.5

Seated Overhead Barbell Presses
NA NA 40 40

Romanian Deadlifts
NA NA 50 50

Barbell Curls
NA NA 25 25

Calf Raises
NA NA 50 50

Personal Reflections

Gym was packed. Saw many interesting characters and incidents (someone squatting at the curls rack, a Caucasian or Eastern European squatting 190kg with poor form, etc)

Training wise this was more intense. I hope I'd get to complete this cycle before moving on to another program. Decided not to change any of the workout and do my speedwork elsewhere.

Currently, the next program I'm looking at is Layne Norton's PHAT.

I'm at the fittest point of my life right now. Looking back at my goals in the first post, I feel I have achieved them.

What are you aiming for - aesthetic 6 pack abs, improve fitness for my other sports activities.

92kg Aug 2012

81kg current.

stats up to date

Height - 180cm
Weight - 81kg
Waistline - 31
Squats - 120kg (yet to check latest PR)
Benchpress - 97.5kg (yet to check latest PR)
Press - 60kg (yet.....PR)
Deadlifts - (I have no idea)
2.4km - 9min 47 secs
Deadhang Pull Ups - 15

New goals -

1) A more shredded, aesthetic look.

Aaron Curtis

Age: 28
Height: 5’11” – 180cm
Weight: 189lbs. – 86kg

2) have a professional athlete's level of fitness.

Not sure how to quantify this..yet.

3) Get those targeted lift numbers up to an advanced standard.

Squats - 167.5 kg
Benchpress - 125kg
Press - 72kg
Deadlifts - 200kg

Weightlifting Performance Standards

Left gym 1030

 

[derrickgyn]

Great job dude. You are really quite lean, I've never gotten down to that level of leanness and maintained it before. Even if I could get down to that state, just eating at maintenance makes me fatten up again..

 

[jokerk]

"All Pro" Workout

Jurong East Gym

7.10am

Cycle 3 Week 1 Medium Day

Squats
20 35 70 70

Bench Press
20 32.5 62.5 62.5

Barbell Rows
20 22.5 45 45

Overhead Barbell Presses
20 22.5 37.5 37.5

Romanian Deadlifts
NA NA 42.5 42.5

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 45 45

HLR
3x6

Weighted Pull ups 10kg
5 5 3

Left gym 8.20 am

Personal Reflections

While doing HLRs,my lumbar region made a clicking sound whenever I raise my legs. It didn't hurt but it is still a concern.

Sleep has never been so peaceful. Been consistently knocking off at 10.30 or 11.30pm latest and waking up at around 5am or 6am latest everyday. #singlelife #nokids #enjoyingwhileitlast #hashtaginaforumbecauseimhip

 

[jokerk]

7.45am

HIIT Sprints

30 secs sprint / 55 secs rest / 6 sets.

I wore the heart rate watch. > 160 per set. Sounds about right.

Aiming to go down by 5 secs rest time each week until I reach 45 secs

 

[jokerk]

"All Pro" Workout

Jurong West Gym

7.00am

Cycle 3 Week 1 Light Day

Squats
20 32.5 62.5 62.5

Bench Press
20 27.5 55 55

Chest Supported Rows
20 20 25 25

Overhead Barbell Presses
NA NA 32.5 32.5

Romanian Deadlifts
NA NA 40 40

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 40 40

Cable Twists (40lbs)
3x8

Weighted Pull ups 10kg
3 3 3

Left gym 8.00 am

Personal Reflections

Ended the workout faster than expected (within 40 mins). Everything is going good so far. I'm just looking forward for next week. I'm still aiming to reach 77kg, although I look just alright now.

Can't wait to get my own home gym. So I wouldn't have to deal with this.

scumbag gym patrons.

good guy jokerk

 

[jokerk]

"All Pro" Workout

Bishan Clubfitt gym

0700

9 reps
Cycle 3 Week 2 Heavy Day

Squats
20 40 77.5 77.5

Bench Press
20 40 67.5 67.5

Chest Supported Rows
20 22.5 27.5 27.5

Seated Overhead Barbell Presses
NA NA 40 40

Romanian Deadlifts
NA NA 50 50

Barbell Curls
NA NA 25 25

Calf Raises
NA NA 50 50

Personal Reflections

Gymmed at Bishan because i has a course nearby at 9am.

Bench press was a struggle but i managed to compete it still.

Didn't know the showers had a heater.


Left gym 0800

 

[Reddit]

81kg current.

You sexy beast you!!! Inspiring man!

Grow an awesome goatee again bro. Then we can form an HnF Hairy Club!

 

[jokerk]

lol your post reminded me of this.

Haha my goatee has a tendency to be a neckbeard if I don't groom it proper. I might have to not overdo it since I'm going for job interviews soon enough.

Anyway, finally started some groundwork in jj training again. so drained.

i'm strong, and fast but my technique isn't there yet. along with the skill of reading the opponent's next move.

managed to pull this off though.

 

[jokerk]

"All Pro" Workout

Bishan Clubfitt Gym

7.00am

Cycle 3 Week 2 Medium Day

Squats
20 35 70 70

Bench Press
20 32.5 62.5 62.5

Barbell Rows
20 22.5 45 45

Overhead Barbell Presses
20 22.5 37.5 37.5

Romanian Deadlifts
NA NA 45 45

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 45 45

HLR
3x9

Abs Pulldowns(150lbs)
3x8


Weighted Pull ups 8kg
5 5 3

Left gym 8.20 am

Personal Reflections

Progressing as per normal.

Only issue is that I'm on course, and there are tantalizing pastries provided during the tea breaks. Too weak to resist.

 

[derrickgyn]

"All Pro" Workout

Bishan Clubfitt Gym

7.00am

Cycle 3 Week 2 Medium Day

Squats
20 35 70 70

Bench Press
20 32.5 62.5 62.5

Barbell Rows
20 22.5 45 45

Overhead Barbell Presses
20 22.5 37.5 37.5

Romanian Deadlifts
NA NA 45 45

Ez-Bar Curls
NA NA 25 25

Calf Raises
NA NA 45 45

HLR
3x9

Abs Pulldowns(150lbs)
3x8


Weighted Pull ups 8kg
5 5 3

Left gym 8.20 am

Personal Reflections

All is good. Progressing as per normal.

You were wearing tights? And drive a honda..

 

[jokerk]

I've been sexposed!

 

[derrickgyn]

HAHA. Recognized the nike pros from your pics and the manly facial hair.. i was the guy that took over the rack from you.

 

[certainsum1]

what is your view on all pro workout as compared to SL/SS?

 

[jokerk]

HAHA. Recognized the nike pros from your pics and the manly facial hair.. i was the guy that took over the rack from you.

hahah should have some code word to signal a fellow HnF member.

what is your view on all pro workout as compared to SL/SS?

Load increment
Allpro
1) Workout progresses by reps each week. Load is only increased at the beginning of the new cycle i.e the "6th" week.

SL/SS
1) Follows a linear progression where load is incremented every time I succeed in completing that 5x5 set.

Thus, in this aspect, SL/SS provided a closer gauge of how "strong" I am each session. Whereas in Allpro I can't really estimate how strong I am until I complete the 5th week workouts, or I find out my PR by myself.

Sets/Reps
Allpro
1) 2 sets of min 8 reps max 12 reps

SL/SS
1) 3 to 5 sets 5 reps

Allpro deals with more hypertrophy. SL/SS focuses more on strength unless you include supplementary isolation exercises

Deloads
Allpro
1) Deloads are structured in the workout on the Medium and Light session each week

SL/SS
1) Deload only when unable to meet required no. of reps or progress after 3 consecutive sessions.

There's much more I have to say. You can just ask me personally if you have anything specific. Both are beginner routines.

The comparison has been posed before in BB forum.

http://forum.bodybuilding.com/showthread.php?t=127859053&page=1

 

[jokerk]

Aaron Curtis

How do I get this look where the collar bones aren't so exposed? If you guys know what I mean.

 

[Bear943]

Aaron Curtis

How do I get this look where the collar bones aren't so exposed? If you guys know what I mean.

Make filling out the upper chest region a priority. Low incline presses, low to high cable etc.

good job in getting lean btw. it could just be the angle of the pic but it wppears that like me, you are not be blessed with a narrow waist. At 70kgs with a 6 pack and veins, I had a 32 inch waist which sucks. Perhaps you may want to consider consider adding some exercises which prioritizes shoulder width to create that tapered look, if you are into aesthetics that is otherwise please disregard my comment.

 

[jokerk]

Thanks bear for the advice. On top of improving my posture, I''ll attempt a wider grip for barbell rows/ military press and pull ups from now.

Inclusive of lateral raises and incline chest press(for the upper chest development) as supplementary workouts now. See how it goes.

HIIT sprints

7.30am track.

6 sets 30 secs sprint 50 secs rest.