jokerk's worklog

[jokerk]

Entered gym 0800

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

Cycle 2 Week 4 Deload Week

OHP
25kg x 5
30kg x 5
35kg x 3

BBB OHP
35kg 5 x 10

BBB Hammer Grip Chin ups
10 10

Chin up Machine
50kg 3 x 10

Personal Reflections

was involved in some heavy duty cardio during the weekend.

Always looking forward for deload week.

Left gym 0900

 

[jokerk]

Entered gym 1000hrs

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

Cycle 2 Week 4 Deload Week

Deadlift
60kg x 5
65kg x 5
70kg x 3

BBB Deadlift
60kg 5 x 10

HLR
5x10

Lateral Raises
8kg x 10
10kg x 10
12kg x 10

Personal Reflections

Still recovering from my race. Just need a day's rest and i'm good to go.

Left gym 1100hrs.

 

[jokerk]

Entered gym 0800

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

Cycle 2 Week 4 Deload Week

Benchpress
40kg x 5
50kg x 5
60kg x 3

BBB Inclined Benchpress
60kg 10 10 10 6 6

Chest Supported Row
27.5kg 5 x 10

Personal Reflections
upper chest could use some work.

feeling more tired than usual.

updating from phone
Left gym 0900

 

[jokerk]

Entered gym 0800

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

Cycle 2 Week 4 Deload Week

Squats
50kg x 5
60kg x 5
70kg x 3


BBB Squats
Front Squats 60kg 2 x 10
Low Bar Squats 65kg 3 x 10

Glute Ham Raise
5 x 10

Planks/Windshield Wiper/Ab Rollers

Skipped 2 sets of 1 mins

Personal Reflections

Wrists hurt when doing front squats. I'd record myself, but the gym attendant said no recording in public gym. First time encountering this. Going to write an email to SSC to get this clarified.

Been a great cycle. Lifts improving. Aesthetics could be improved.

I've got a Men's Health interview/photoshoot coming up next week. I already put in a good word regarding this forum. Hopefully they'll published that.


Left gym 0900

 

[Metalsubzero]

I'd record myself, but the gym attendant said no recording in public gym. First time encountering this. Going to write an email to SSC to get this clarified.

Another funny rule in clubfit??

 

[jokerk]

Another funny rule in clubfit??

yeap sent them an enquiry.
need to get some black and white. thats how things run in Singapore.

 

[rockstarz]

Bro just completed a session at Jurong West. Pretty surprise to see a nice GHD there. A nice add on for leg day

 

[jokerk]

Bro just completed a session at Jurong West. Pretty surprise to see a nice GHD there. A nice add on for leg day

is the GHD you're referring to the one that is parallel to the ground?

i've yet to use that particular equipment in the gym.

 

[rockstarz]

is the GHD you're referring to the one that is parallel to the ground?

i've yet to use that particular equipment in the gym.

Yes , that's the one , a very good addition to my leg day. Make sure you tighten the screw after locking it to keep the pad in place an rest your feet on the plate

 

[jokerk]

I wanted to get myself an agility ladder.

$34 here. Agility Ladder - Black Yellow - Movement First (Singapore)

But the product came without the lady in the photo.

so I decided to build my own.


bought a long pvc piped, sawed into necessary parts, drilled holes here and there.

had a youtube tutorial to help.

total cost? about $5.

could be $3.60 if you have the rope and cable tie. Just buy the pvc pipe.

 

[jokerk]

0700

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

Cycle 3 Week 1

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

OHP 5/3/1
45kg x 5
50kg x 5
55kg x 5

BBB OHP
35kg 5 x 10

BBB Chin ups (Deadhang)
10 10 10 10

Chin up Machine
50kg x 10



Personal Reflections

Nearly failed on BBB OHP. Increasing rest time from 1 min to 2 mins in the future.

Might have to buy and unleash the Creatine monster soon.

Left gym 0800

 

[jokerk]

Entered gym 0945hrs

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

Cycle 3 Week 1

Deadlift Warm Up
60kg x 5
62.5kg x 5
65kg x 3

Deadlift 5/3/1
85kg x 5
95kg x 5
105kg x 5

BBB Deadlift
65kg 5 x 10

HLR
4x10 (losing my grip at 4th set)

Elbow supported Leg Raise
1x10

Light Resistance band Push Ups
5x10

Personal Reflections

I don't perspire as much on other sessions compared to DL sessions. BBB DL feels like a good cardio workout somewhat. increased rest time to 2mins each set.

Left gym 1045hrs.

 

[jokerk]

Entered gym 0800

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

Cycle 3 Week 1

Benchpress Warm Up
40kg x 5
50kg x 5
60kg x 3

Benchpress 5/3/1
75kg x 5
85kg x 5
95kg x 3+2

BBB Inclined Benchpress
55kg 5 x 10

Chest Supported Rows
30kg 5x10

Personal Reflections

Shouldn't have done pushups as an accessory workout the day before. Felt more strain in my shoulders. I was afraid of injuring my rotator cuff.

Had a spotter assist me last 2 reps at 95kg. My body didn't feel right. I shouldn't underestimate the workouts in the future. Need to get sufficient rest.

Anyway, met my "client" 7am. Glad he progressed on all his lifts.

Left gym 0900

 

[jokerk]

Entered gym 0900

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

Cycle 3 Week 1

Squats Warm Up
45kg x 5
60kg x 5
70kg x 3

Squats 5/3/1
85kg x 5
95kg x 5
105kg x 5

BBB Squats
67.5kg 5 x 10

Leg Curls
20kg 5x10


Personal Reflections

End of week 1 first cycle. Going ophir this weekend. Time for a 3 day break from lifting.

Was getting mentally tired of going to the gym 4 days in a row.

Anyway, Men's Health August Issue..belly off club article. They made me wear some weird running gear.

Left gym 1000

 

[jokerk]

I'd record myself, but the gym attendant said no recording in public gym. First time encountering this. Going to write an email to SSC to get this clarified.

Dear jokerk,

Thank you for your feedback of 31 May 2013. We wish to clarify that according to our Rules and Regulations, no photo taking and filming are permitted unless approval is given by the Council.

Mirrors are provided in the gym for oneself to see and correct their posture and form effectively. However, to ensure safety in training, the training is preferably done under the supervision of a qualified trainer/spotter. You may approach our Fitness Instructor for assistance should you requires.

Once again, thank you for your feedback. Please feel free to contact myself at tel: 6515 5251 or email: tham_lai_mun@ssc.gov.sg should you have any further queries. We will be glad to assist.

Thank you and have a good day ahead.

Yours Sincerely,


Tham Lai Mun

Centre Manager

Singapore Sports Council

should i reply....

 

[frostbyte88]

should i reply....

Apparently not, i googled her. You can also tell her that maybe she thinks normal people have, you know, eyes behind(or at the side of) our head to see our backs and sides in the mirror while deadlifting or squatting.

The reasons they give are getting more and more silly.

 

[jokerk]

Apparently not, i googled her. You can also tell her that maybe she thinks normal people have, you know, eyes behind(or at the side of) our head to see our backs and sides in the mirror while deadlifting or squatting.

The reasons they give are getting more and more silly.

when in Rome, do as Romans do I guess.

can't wait to get my own homegym.

Still recovering from my trekking trip. Did not train in the morning.

see how it goes later.

 

[galapogos]

The rule is probably there to deter people from filming other people. I think if you just set up the camera discreetly, nobody would bother you. I've broken a lot of rules at clubfitt before, just be discreet.

 

[mhafizzz]

The rule is probably there to deter people from filming other people. I think if you just set up the camera discreetly, nobody would bother you. I've broken a lot of rules at clubfitt before, just be discreet.

what gala said joker! Just be discreet. Been using chalk n filming deads at a particular ssc gym in the ne. I just make sure i dun spill any chalk on the floor.

 

[jokerk]

Entered gym 1745

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

Cycle 3 Week 2

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

OHP 5/3/1
45kg x 3
50kg x 3
60kg x 3

BBB OHP
35kg 5 x 10

BBB Neutral-Grip Chin ups
10 10

Lat Pull down Machine Neutral Grip
45kg 3 x 10

Skipping
3 sets 1 min

Personal Reflections

Increased 5/3/1 to 60kg instead of 55kg. Manageable. I should do a 1 RM check soon to re-calibrate my future training weights.

Saw a guy doing some snatch exercises in the gym with 90 kg load. He looks like a weightlifter's build. Strong everything. Ideal physique. Mad jelly.


Left gym 1830