jokerk's worklog

[xerref]

Eh you work in nus?

 

[jokerk]

I has been trying out 40mins strength train plus 10-15mins hitt. After the interval on rowing machine of 5mins warmup, 20sec all out 40sec recovery, super shag lost alot of sweat too. Today only had 2 slices of bread preworkout depletes very fast, real bad meal gave me low energy level.

How long is ur recovery time for interval?

normally after SFP intervals, should be the day after the next. The only supplement I have is a shake post-workout.

I have never done intervals with rowing though. The machine at the gym I frequent is spoilt most of the time.

Eh you work in nus?

yeah man temporarily. utilizing the gym as much as i can.

 

[stoneblackdragon]

sigh, will miss the Utown gym when i graduate in 6 months. they build it too late

 

[galapogos]

I have never done intervals with rowing though. The machine at the gym I frequent is spoilt most of the time.

You should try it some time. It's brutal. Much more so than sprinting (even hill sprints)

 

[xerref]

normally after SFP intervals, should be the day after the next. The only supplement I have is a shake post-workout.

I have never done intervals with rowing though. The machine at the gym I frequent is spoilt most of the time.



yeah man temporarily. utilizing the gym as much as i can.

Oh nice.

Check out the msph3 gym, the rower is usually working. It even has the fish game :d

 

[jokerk]

Leangains RPT Week 3 Leg Day

Squats

Work set
120kg x 6
112.5kg x 5

100kg x 3 (nope.jpg)

Prone Leg Curls

Work set Per Leg
20kg x 6
17.5kg x 7

Knee Extension

Work set
30kg x 7
27.5kg x 8

Seated Calf Raises

40kg x 20

Pull ups
3 x 10

Personal Reflection

Recovering from a flu. The intervals + something I ate really drained the life out of me the next few days. Had diarrhoea and what not.

I pushed myself too hard(cardio-wise) once I start seeing some sort of progress.Lesson learnt, fasted intervals. notevenonce.jpg

 

[jokerk]

Leangains RPT Week 4 Back Day

Deadlift

Work set
135kg x 3
125kg x 4

OHP

Work set
62.5kg x 6
55kg x 7

Weighted Chins

Work set
BW + 15kg x 8
BW + 5kg x 8

Meadows Rows

Work set
30kg x 7
20 x 8

Personal Reflection

Finally recovering from flu, again. Total headache on Monday, but you know you're getting better when the green stuff are coming out (tmi?).

 

[jokerk]

Leangains RPT Week 4 Chest Day

Benchpress

Work set
95kg x 7
87.5kg x 8

Inclined Benchpress

Work set
72.5kg x 6
65kg x 7

Deluxe D Hammer Curls

2 Chain x 5
1 Chain x 6

Cable Tricep Extension

30kg x 8
27.5kg x 8

Personal Reflection

Progressed on BP. good stuff.

 

[jokerk]

Leangains RPT Week 4 Leg Day

Squats

Work set
120kg x 5
112.5kg x 6


Leg Curls

Work set Per Leg
20kg x 8
17.5kg x 8

Knee Extension

Work set
30kg x 8
27.5kg x 8

Seated Calf Raises

40kg x 20

Some snatch balancing, some empty BB snatches.


Personal Reflection

Mucus stuck in my head. Felt a little headache-y but it is all coming out.
Going to train at SWF on sundays once my weekends are freed up. And once i get my weightlifting shoes. Oh yea!

and note to self/other who are interested: curling in the squat rack gives negative points in fitocracy.

 

[Ragemage]

Isn't SWF closed on sundays?

 

[galapogos]

SWF is closed on Sundays.

 

[jokerk]

Isn't SWF closed on sundays?

SWF is closed on Sundays.

aww shucks thanks for the heads up guys.

saturdays hopefully.

 

[galapogos]

Saturdays half day only.

 

[jokerk]

Saturdays half day only.

Thanks sounds good enough for my current schedule. Noticed SoS has similar opening hours but Sundays are opened to members.

 

[jokerk]

Leangains RPT Week 5 Back Day

Deadlift

Work set
135kg x 4
125kg x 5

OHP

Work set
62.5kg x 5 (fail)
55kg x 6 (fail)

Weighted Chins

Work set
BW + 20kg x 6
BW + 10kg x 7

Meadows Rows

Work set
30kg x 8
20 x 8

CG Pull up x 4

Personal Reflection

Felt exhausted after training. Post-nasal mucus still feeling. Recovery at 80%. Many people getting unwell this December.

stay safe gents.

 

[jokerk]

one month of leangains fatloss update.

I'm on a cut. Target weight is 77kg(rough gauge). Target BF <10%

Current weight: 83kg (hovering between 82.5 to 83.5)
Height :1.8m

Weight on 8/11/2013 : 84.5kg

-1.5kg in a month. Slow, negligible physical changes, but i feel body tightening up.

Getting used to this IF/CBL diet. I should see steady progress if I maintain

My belly button looks slightly more surprised in today's photo :O

Sample rest day diet

 

[jokerk]

Leangains RPT Week 5 Chest Day

Benchpress

Work set
96.5kg x 5
88kg x 6

Inclined Benchpress

Work set
72.5kg x 7
65kg x 8

Hammer Curls

16kg x 8 (each hand)
14kg x 8 (each hand)

DB Tricep Extension

27.5kg x 8
25kg x 8

Personal Reflection

Managed to do 2 muscle ups and a dragon flag. oh yeah.

 

[jokerk]

Leangains RPT Week 5 Leg Day

Squats

Work set
121.5kg x 4
112.5kg x 5

101.5kg x 10

Leg Curls

Work set Per Leg
25kg x 6
20kg x 4

Knee Extension

Work set
40kg x 8
30kg x 8

Seated Calf Raises

55kg x 20

a muscle up and some core exercises.


Personal Reflection

ligament started to hurt a bit when doing standing leg curls, so i stopped. Working with a lighter load for that.

Strength dropped slightly but i think i overloaded enough for this session. hope to get stronger next session.

 

[jokerk]

Leangains RPT Week 6 Back Day

Deadlift

Work set
135kg x 5
125kg x 5

OHP

Work set
61.5kg x 7
56.5kg x 8

Weighted Chins

Work set
BW + 20kg x 7
BW + 10kg x 8

Meadows Rows

Work set
35kg x 6
30kg x 7

Pull up x 8

Personal Reflection

Back in business. Progress on all lifts. Might have gained some water weight.

 

[jokerk]

Leangains RPT Week 6 Chest Day

Benchpress

Work set
96.5kg x 5
88kg x 6

Inclined Benchpress

Work set
72.5kg x 7 (grind)
65kg x 8

Hammer Curls

18kg x 6 (each hand)
14kg x 8 (each hand)

DB Tricep Extension

30kg x 8
27.5kg x 8

Personal Reflection

Didn't progress on BP. I should grind more in the future. Going to find a spotter next time.