4th

It had been 2-3 weeks that I stop training. Well, I am perfectly fine for now, getting hungry easily and food consumption Is at least better.. Been throwing discus as the technique is really important.

Bench 100x5 for 4 set. Less 2 rep there is is assistant.

Snatch 60x3 for 4 set

End off with military press. 50x7 for 4 set.

I am Dan exhausted after that, but this shall be a good start and a good year for me :)
Its off peak and I shall mass like fuck. Watch me man.

3th training

Still have a headache over my tooth ache, thanks to the 2 hour plus of tooth extraction that make my gum swell.

The pain killer is getting me weaker and weaker.

Decline bench press smith machine
5x100
4x110
2x120
5x110
6x100

Power clean
2x70
3x70
3x70
3x70

Ended off with
Seated military press. (smith)
3x50
4x50
4x50
5x50

That's how weird where I ended off all the set with more reps. That's probably there is enough warmup.

Tooth ache faster go! So I'll be better.

2nd training

It's was legs day and I woke up with full of motivation, but i had a hard time sleeping because of the extraction of teeth ytd. It's for my braces which will be up in two weeks time. Pain killer, flu medicine, all this make me dizzy and I just gonna force myself to the gym.

I took fat burner and started taking Creatine and amino enegry as my pre.

I started off with squat
20kg x 12
25kg x 10
30kg x 8
35kg x 7
40kg x 5
40kg x 3
40kg x 3

Was really dizzy when it reach 40x5. But I told myself to at least do something more.

Shoulder press
10kg x 15
15kg x 10
20kg x 5
20kg x 4
20kg x 3
20kg x 4

Box squat
20kg x 5
20kg x 5
25kg x 3
25kg x 3
30kg x 3
30kg x 3

All this is for speed and explosion.

It was a start for me once again. I gonna start from here. GO JOHN!

1st training to sea games

Been progressing since I started throwing from 10.35 to 11.86 as recorded in Saa. My pb was 12.5m which I kind of unexpected.

Bench press
Warm up with
20x 40kg
12 x 70kg
8x 80kg
3 set of 5x90kg

Military press
3 set of 5x 50kg

End off with incline bench press machine
3 set of 5x 100kg

My base strength drop terribly, but this shall be the start of my season again. Singapore open will be in 2 months time. Let's hope I could be back on track again :)

After So long u had neglected my blog. Only wrote my feelings and life on tumblr which no one have access to it.

I started blogging due to my dearest buddy in ns ask me to keep track of my training routine in a blog. So here I am blogging about it.

This shall be the place where I mark all my training to Seagames 2015.

It had always been my dream to just win in various kind of shotput or discus competition. Now I started winning and it's not enough, I strived to be better.