jokerk's worklog

[xerref]

lol same man. final sem too. best of luck for the finals!

 

[jokerk]

I wanna see the hulk one!

aiming to get python arms first.

lol same man. final sem too. best of luck for the finals!

to you as well. seriously small world.

NUS gym

Pyramid Pull ups
1 2 3 4 5 6 7 8 9 10 9 8 7 6 5 4 3 2 1 = 100

HLR
3x8

Planks/ Side Planks
3 sets 30secs work 5 secs rest

whole workout took an hour.

 

[frostbyte88]

aiming to get python arms first.

Who needs pythons when you have a dragon?

 

[jokerk]

Smolov Jr Bench Press Week 3

Jurong East gym
7.10am

Bench Press
20kg 1x12
40kg 2x8
80kg 7x5

Deadlifts
60kg 2x8
105kg 2x5

Cable Rows
45kg 2 x 12
70kg 2 x 8

Personal Reflections

Felt winded after deadlifts. It is the workout I least enjoy. I'm going to find a way to love it.

left gym 8.15am.

 

[lee_tired_sheep]

sick superhero under armour man. did you pay full price for it?

finding it kinda hard to justify paying 50usd...

 

[jokerk]

sick superhero under armour man. did you pay full price for it?

finding it kinda hard to justify paying 50usd...

it's expensive fosho. but if it's one of those things if i don't buy i'll end up thinking about it constantly. just buy one good one and live like a peasant for a month.

And it feels really good wearing it. Good motivation while training (well for that price I must feel good).

UA flex pants are so comfortable as well. Feel like i'm a walking UA ambassador in the gym.

 

[lee_tired_sheep]

why the hulk one more expensive ah?

catch no ball.

 

[galapogos]

I love UA tights. Tried many brands, UA is still my favorite. Good fit and good material.

 

[pekipom]

Hulk is more jacked up. duh

 

[jokerk]

why the hulk one more expensive ah?

catch no ball.

the design is more complex. whereas superman, captain america and batman is just a simple logo in the middle.

yeah i've been really happy with the quality of the products so far.

 

[jokerk]

Interval Trainings

7.30am

Ran laps.

6 laps. 3 mins rest between laps.
1st lap - 1 min 28 s
2nd lap - 1 min 28 s
3rd lap - 1 min 30 s
4th lap - 1 min 35 s
5th lap - 1 min 35 s
6th lap - 1 min 22 s

Average - 1 min 30s. Would have a 2.4km of 9mins if I can maintain this timing constantly without rest. keyword: without rest.

Max BPM at 174. Much more "kick" than sprints, but this takes more time due to the 3 mins rests. Going to alternate between this and sprints now and then.

Lifting yesterday took a toll on my CNS, almost felt like I was going to have another flu/fever coming in. Went home and immediately knocked out despite having 7 hours of sleep the night before.

 

[jokerk]

Smolov Jr Bench Press Week 3

Jurong West gym
7.20am

Bench Press
20kg 1x12
40kg 2x12
85kg 8x4

Front Squats
20kg 2x10
40kg 2x10

Wide gripped pull ups
3x5

Did some hip thigh raise machine thingy.

Personal Reflections

Felt weak prior to the gym. Had only this to motivate me and pushed me forward.

However, I still need one good rest. Mentally draining to start out with BP for every session the past 3 weeks.

Tomorrow would be the last session of smolov jr for benchpress. I cannot imagine going on a 5 day week training regime given all the other things I do outside the gym. I have to find something that works.

Gained weight a little due to eating more. Current weight at 85kg.

left gym 9.20am due to rain.

 

[jokerk]

Smolov Jr for Bench Press Week 3

1pm

Benchpress
90kg 10sets 3 reps

No mood to do anything else. Had a good lunch and feel like sleeping now.

My joints need a break.

Left gym 1.35pm

 

[derrickgyn]

How is smolov? Did it work? Never did any of these training cycles before haha.

 

[jokerk]

How is smolov? Did it work? Never did any of these training cycles before haha.

I'll let you know on Monday. I'm still a noob. Might as well try these different programs out first before "customizing" to know what fits. But I did this specifically to improve my bench. Which I felt helped out a lot.

90kg 10 sets 3 reps was much more manageable than I expected it to be. But this takes a toll on my rotary cuffs. Damn scared my shoulder would just pop. Had to really get the form right every single rep. Saw the bench 4 times a week for the past 3 weeks. Can get mentally draining.

I'm going to deload now. Finding other workable programs to try.

Btw i'm not sure how you train 5 times a week. I'm only training 4 times a week yet I feel so drained out every time.

 

[jokerk]

Another week another program.

Entered gym 9.20am

Wendler's 5/3/1 + Boring But Big (BBB) assistance work

Cycle 1 Week 1

OHP Warm Up
25kg x 5
30kg x 5
35kg x 5

OHP 5/3/1
40kg x 5
45kg x 5
50kg x 10

BBB OHP
30kg 5 x 10

BBB Chin ups (Deadhang)
10 10 6 7 5 (supposed to do 5x10)

Personal Reflections
Decided to give another two days rest for chest before testing out new bench PR. Moved on to Wendler's 5/3/1 to improve my strength foundation. Realised I still have novice stats for some of my lifts(D/Ls in particular).

Haven't done a chin up in a very long time. Been doing regular pull ups so this was new. Hope to reach 5 x 10 easily in the future.

Used the 5/3/1 calculator provided in stickies to generate a workout. Looks good so far. No frills, back to basics.

How my first week would look like

Left gym 10.20am

 

[jokerk]

Btw the NUS gym at UTown has a weightlifting platform at their squats rack. Just made the gym much more attractive to work out at. Not going to be so worried of slamming weights while doing deadlifts now.

 

[galapogos]

Btw the NUS gym at UTown has a weightlifting platform at their squats rack. Just made the gym much more attractive to work out at. Not going to be so worried of slamming weights while doing deadlifts now.

With bumpers and proper spin bars?

 

[jokerk]

With bumpers and proper spin bars?

The other gym meant for the "varsity team" has bumper plates and the platform. I'm not sure about the spin bars. I got freaking chased out by a high testosterone level female dragon boaters from that gym because I wasn't part of any NUS sports team.

The gym at UTown only has rubber plates and normal oly bars. I have no idea what's a spinning bar? I supposed the ends can rotate?

The rack looks like this somewhat, by York Fitness as well.

 

[galapogos]

A spin bar is one where the ends rotate very freely. All olympic barbells have rotating ends, but the cheap ones that clubfitt and most other globogyms use stop rotating very soon. A spin bar has ball bearings within that make them very smooth. If you load the barbell up on a rack and spin them really hard, you can go to a quick toilet break and come back, and they'll still be spinning.