jokerk's worklog

[lee_tired_sheep]

I didnt know it was you then. I only recognised the tights fron your log. eh who are they! I saw the guys w round specs and the tall long legged dude. I was the guy right in front of the tall guy squatting and then benching. with the maroon shirt.

edit: IS THE BIG SPECTACLED DUDE LEE. the fabled lee-bufflord-sheep

No la I train at ff leh

 

[galapogos]

jokerk. I saw a dude come in wearing a hulk top and I was wondering if it was you. turned out it was

wapiang who's this liftstrong keep stalking people here then never say hi...

 

[liftstrong]

wapiang who's this liftstrong keep stalking people here then never say hi...

haha. I didnt know it was jokerek. if not I would say hi. ill say hi to you tmr at swf gala

 

[jokerk]

Leangains RPT Week 13 Back Day

limber 11.



Deadlift

Work set
152.5 x 2

Speed Deadlift
110kg + 20kg chains 8 x 3

OHP

Work set
67.5kg x 4
62.5kg x 6

Weighted Chins

Work set
BW + 21.25kg x 7
BW + 10kg x 6

Barbell Rows

Work set
22.5 kg 8
20kg 8


Personal Reflection

strength increasing and weight decreasing.

signs of progress.

 

[jokerk]

62.5 x 6 vid. first time noticing my back.

 

[Manganese]

62.5 x 6 vid. first time noticing my back.

Nice. That a force-usa rack?

Seems like you'll be fairly close to a bw OHP once your cut is done

 

[jokerk]

Nice. That a force-usa rack?

Seems like you'll be fairly close to a bw OHP once your cut is done

yes i got it from homegym last year.

hoho yeah man i hope so.

 

[Beastosterone]

what's your current weight bro? Your pressing exercises are impressive. In fact is better than me. I have more lower body strength than upper body strength, quite sad. So far I've only tried 80kg for 5 reps, squatting 130kg for 6 reps, DL 180kg 1RM.

 

[jokerk]

what's your current weight bro? Your pressing exercises are impressive. In fact is better than me. I have more lower body strength than upper body strength, quite sad. So far I've only tried 80kg for 5 reps, squatting 130kg for 6 reps, DL 180kg 1RM.

83.5kg measured today nekkid.

my legs are huger than my upper body, but my lower body lifts could be better.

squats 140 x 1, deadlifts i think it'd be 160 x 1. bench 105 x 1, 100 x 6 (haven't test real 1rm yet).

strength != size and size != strength most of the time.

i haven't started a proper bodybuilding routine yet. not my goal at the moment.

83.5kg taken today.

 

[jokerk]

Leangains RPT Week 13 Chest Day



Benchpress

Work set
100kg x 3!!!
92.5kg x 4

Inclined Benchpress

Work set
70 x 8
72.5 x 7

Hammer Curls

25kg x 7
20kg x 8

Tricep Extension

40kg x 7
45kg x 8

Ab roll outs

3 x 12

Personal Reflection

strength "maintain" somewhat. gainz another day.

 

[jokerk]

Leangains RPT Week 13 Leg Day

Squats

Work set

100kg x 5 (low bar)
140kg x 1 (low bar)
120kg x 1 (high bar)



Leg Curls

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

Seated Calf Raises

70kg 2 x 20


Personal Reflection

Doing some "intuition" training lately for legs. Aiming to get 100kg x 20 next workout.

 

[jokerk]

Leangains RPT Week 14 Back Day

limber 11 at home.



Deadlift

Work set
162.5 x 2 (damn grind lumbar bending on 2nd rep) damn ugly


OHP

Work set
60kg x 5
65kg x 3
80kg x 1

85kg fail, 82.5kg fail

Weighted Chins

Work set
BW + 21.25kg x 6
BW + 10kg x 7 slow eccentrics

DB Rows

Work set
20 kg 8
15kg 9

Finished off with 60kg OHP till failure

Personal Reflection

PR for OHP. almost bodyweight but not yet. Deadlift could use some work.

 

[stoneblackdragon]

didn't do the 8 X 3 speed deadlift today? coan/phillipi right

 

[jokerk]

didn't do the 8 X 3 speed deadlift today? coan/phillipi right

Ya man didn't do rushing for time in the gym had to go to work. No more in nus.

 

[jokerk]

Leangains RPT Week 14 Chest Day



Benchpress

Work set
100kg x 2+1
80kg x 8

Inclined Benchpress

Work set
75 x 4
70 x 5

Hammer DB Curls

18kg x 5
16kg x 6

Tricep Extension

40kg x 8
45kg x 8

CGPB

60kg x 15 (bar actually slipped at the 14 rep, wrist gave away but thank goodness it was at the bottom position)

Personal Reflection

somehow thinking of shifting to another program once my ed coan deadlift program has finished. my numbers are all over the place with this program now. and it has already been 3 months. maybe just 531 without my own accessories.

 

[jokerk]

Leangains RPT Week 14 Leg Day

Squats

Work set

100kg x 15



5x Tyre flips

Tabata 16 kg KB Swings

Prowler pushes


Personal Reflection

Trained at SoS again. I'll get my widowmakers soon. Need to get mentally stronger.

 

[liftstrong]

Swf > SOS. Even if it may be slightly more run down. The bars at SOS kinda sucks.

 

[jokerk]

Swf > SOS. Even if it may be slightly more run down. The bars at SOS kinda sucks.

both gyms are great gyms. However both are in the east and I can only make it in the weekends afternoon

swf closes at 12 on Saturdays.

Won't be coming to SoS so often unless some of the guys are training there.

but tyre lifting is hella fun.

 

[liftstrong]

True that. Gotta go with what is more practical. While both are great, equipment wise, sos loses out quite badly. Quite difficult to do oly lifts with the bars they got. There are tons of tires at swf too though.

 

[Armwrestler]

jokerk looking like anderson silva from some angles. and also the hands on hips actions and shrug at the end of the video, reminds of me anderson silva too. google this mma fighter if you don't know him hahah. nice one