T4W3 Tuesday 28th September

Went to run in the morning. I wanted to do pull ups before flag raising too because I will be very busy in the afternoon.

I ran until 7am. Did not run distance but sprints with Zamen. We sprint up the slope at the gate to the top of the terraces and then jog back down and then sprint again. We did 7 sets continuously. Even though it was very little, both of us were very tired. I think it is because we really gave our all.
After that we went to do pull ups. managed to do 30 only :/

Feel very idle today so i will definitely train harder tomorrow to make up. My whole afternoon is free tomorrow so I will train more.

** Pull ups count: 688 (96 <7.5kg>, 592 <0kg>)

T4W3 Monday 27th September

Did pull ups in the morning. did 15, 15, 15, 13.
Disappointed because did not manage to do 4 sets of 15...
Went to do pull ups again during bio lesson. Did 10 with my bag on. i dont know how heavy is my bag but it is quite light i think :/

Went to macritchie in the afternoon. Took the Nelo Vintage. I think I will be the last person to use it before it is sold off D:
Paddled around 15km. We didn't go further than the 500m mark after our 2nd km because of the unpredictable weather ._.
Swapped paddles with Keefe to try a bracsa 2 216. I think my entry is better with a bracsa 2 paddle but I am not sure why. With the bracsa 4 paddle I always splash the water when during the entry.
I feel that I have improve alot since the start of this year. In January, I cant even balance on a tiger but now I can balance on a Nelo with ease although losing balance sometimes when trapped in backwash :/
However, there is always much room for improvement. Will work on it.


** Pull ups count: 658 (96 <7.5kg>, 562 <0kg>)

T4W2 Sunday 26th September

Didn't post yesterday as there was too little things that i did.
I went to swim at night yesterday for 1 hour. Did some exercise that I believe will help my stamina. Did 60 pullups.

For today, I also went to swim. swam for 5 x 100m only. For the 100m is 50m breaststroke and 50m freestyle. I still think I need to improve alot because I always tire out easily. I don't know which muscle groups they train so I just swim with both. However I am sure that they will help train stamina and endurance. People might say that breaststroke is very idle but I made sure I chiong during breaststroke so in the end I was tired.

After that I went to play basketball with friends. During the "water breaks" I went to do some pull ups. Managed to do 4 sets only. 17, 15, 15, 13. Before I left i did another 16. I think I need to start training harder because I realize that my pullups are not really improving. I always do 15-17.

** Pull ups count: 590 (96 <7.5kg>, 494 <0kg>)

T4W2 Friday 24th September

Did pull ups in the morning.5 sets. 77 pull ups in total.
I think this is an improvement because I was always doing 6 sets of 10 and now I am doing more reps in less sets.

Went to the gym in the afternoon. Did:
3(sets) x 10(reps) of benchpress
3(sets) x 12 (reps) of seated row.
4(sets) x 9 (reps) of pull ups with 7.5kg weights.

I feel that today was quite idle. I think a reason is because the gym was very crowded and most of the times the stations were occupied by the JC students. Should have went to run instead. But i did improve on my pull ups. Previously I cant even do 1 set of 9 but now I can do 4 sets of 9.

T4W2 Thrusday 23rd September

Ran 4.4km in the morning with Keefe. Timing was sub-19 minute. I think I can still improve alot as I couldn't catch up with keefe in the last round even though we were side by side for the first 3 rounds. Had a little pain in the stomach I think is because I didn't eat a proper dinner last night. The food was very bad.

Went to the gym in the afternoon. Did:

5 sets of 42.5kg benchpress (one set I tried 45kg but managed only 6 reps)
5 sets of 42.5kg bench pull
5 sets of inclined sit up (twisting)
5 sets of tricep exercise (40kg)
40 pull ups (10 with 7.5kg weights)
4 sets of leg exercises (idk what was it called) 190pounds.

I think I need to improve alot because my benchpress was very weak. I couldn't do 5 sets of 10 even though it was only 42.5kg. Most of the sets I did 6-8 reps only. For benchpull, I always couldn't hear 'the sound' when I pull the weights up when it was the 8-10 rep. However there was improvement because now I can do 10 reps of 40kg benchpull easily and able to hear 'the sound' as well.


** Pull ups count: 341 (60 <7.5kg>, 281 <0kg>)

T4W2 Wednesday 22nd September

Did 1 set of 10 pull ups and 5 set of 11 pull ups today (22nd Sept) morning before flag raising.
I can actually feel the improvement as I could easily do 6 sets of 10 now. The next time I do I will increase the reps.

T4W2 Tuesday 21st September

Ran in the morning. Around 2.5km only but most of them was slope run. Ran with Keloysius. He taught me a new way which is only run the slope. So during the up slope I increased by pace and during flat ground I pace myself/Keloysius. At the end I did not know Keloysius was stopping so i did not burst :/

Went to the gym to accompany Wen Le, but did not really train because I am going to go tomorrow and thus I need to rest my body as I will be "meng-ing" tomorrow. So i tested the benchpress by increasing the weight so see whether I can do heavier weight. I realize that I am very weak as I could only do 6 reps of 45kg bench press whereas WenLe could do almost the same or maybe more reps with 52.5kg.

I also did pull ups. Did 60 pull ups :/ 10 of them are with 7.5kg weights.


** Pull ups count: 241 (50 <7.5kg>, 191 <0kg>)

T4W2 Monday 20th September

Did not run today as my knee was abit injured. Will try to run tomorrow.
However, I did 61 pullups in the morning before flag raising.

In the afternoon, went to the gym at around 415pm.
I finished:

5(sets) x 10(reps) of benchpress (40kg)
5(sets) x 10(reps) of benchpull (40kg)
5(sets) x 10(reps) of lats pulldown (110pounds)
5(sets) x 10(reps) of seated row (115pounds)
2 sets of dynamic planks 3 minutes each with 1min30sec rest.
and a few pull ups with 7.5kg weights. Did not count and will not count into the minimum 2400 i am going to do before BSC.

I can feel the improvement as I could do the benchpress with less effort than before. Same goes for the benchpull. I might want to increase the weigths next time.

T4W1 Saturday 18th September

Yay my chest recovered. Don't feel pain anymore. I read before one the internet that swimming can help build ones endurance and cardio which would facilitate running, so I went swimming today to have a variety of trainings and not just run to improve running.

I swam about 1150m today(not in one go). I am actually very lousy at swimming. I always get tired easily from swimming very short distance, like 100m. It took very long for me to finish the distance. I could continue swimming until I cover more distance but it was noon time and I think the lifeguard needed to go for lunch so I left. I believe that if I can swim for a longer distance without getting tired, I can definitely run a lot faster. I also read before that cross training is very important to kayaking.

Completed 60 pull ups today in the afternoon.


**Pull up count from 17th Sept to 26th Oct: 120 (40<7.5kg>, 80<0kg>)

T4W1 Friday 17th September

Went to the gym after school. I realize that I never do exercises with the machines. Maybe it is because I don't find it useful. Or maybe it's because Mr. Yong said before that only those who are super fit.

Did 40 pull ups with 7.5kg weights and 20 without weights. Will need to improve until I can at least do 10 reps with 7.5kg weights before I increase the weights.

Did not do bench press as my chest was very pain. I think it is because I was careless and did not take Endurox after Wednesday's training, causing my muscle to be damaged. Will never repeat it, hopefully....

Did bench pull 5(sets) x 10(reps) with 40kg.
I think I have to improve on my bench pull as I couldn't even hit the maximum point after a few reps, but my friends could do it easily.

Did dymanic planks for 3minutes per set before i left the gym.(learnt how to do it as I attended a training with the JC once a few weeks ago.)

Back home, I did 120 dips (not the one which uses two bars. the one with the chair), 120 crunches, 120 squats and 120 calf raises. All done with 20reps per set. I could feel improvement as the dips was easier today. Or maybe it is because I did not do push ups today (chest pain, did not want to get injured). Anyway, will increase the reps next time.


**Pull up count from 17th Sept to 26th Oct: 60 (40<7.5kg>, 20<0kg>)

T4W1 Thursday 16th September

Did not train much today as I need to study for Chemistry test(test is tmr) and had extra lessons in the afternoon.

However, I did 20 pullups in the morning with Zamen.
In the afternoon, I also completed 60 pull ups (full release) before I went back home.

Will spend more time training tomorrow as I will have the weekend to focus on studies.

I have decided that for training, all pull ups I am doing from today onwards will be full release, no matter how many reps I am aiming to do.

I am aiming to complete 40(days) x 60(reps a day) = 2400 pull ups before I leave for BSC on the 27th. I am hoping that out of the 2400, 400 pull ups will be done with at least 7.5kg weights added.

T4W1 Wednesday 15th September

Woke up late. Reached terraces at around 650pm. During the first round of run, my knee was very pain. I think it is because of the run yesterday. I endured the first round but the pain persists. I continued for a second round. I didn't think I could endure for another round after the second, so I went all out in the second round. My timing was 4min07sec for the second round. After that, I saw keloysius on top of the terraces. He was running too but he started earlier than me. As i felt very idle for running just 2.2km, I did push ups (30, 20, 20, 30) 100 in total. Keloysius did 50 but he did elevated push ups (legs on the steps).

At 330pm I went to the gym with my friends. Did:
60 pull ups (all full release, of which 44 reps are done with 7.5kg weight added)
5(sets) x 8(reps) of benchpress (40kg 3 sets and 42.5kg 2 sets)
3(sets) x 20(reps) of triceps (40kg)
3(sets) x 10(reps) of bench pull (40kg)
3(sets) x 8(reps) of lats pulldown (115 pounds)

Keloysius, Keefe, Zamen, Davis and Qingzou also went but they went later due to lessons and tests. I think I still need to improve alot because other people were alot stronger than me. Keefe was doing 47.5kg benchpress. Zamen was doing 42.5kg for benchpull. So I think I really need to improve because I will never win if I am as weak as I am right now.

T4W1 Tuesday 14th September

Reached terraces at 635am for a morning run. Coincidentally, Keloysius was also there. He waited for me to do a little warm up before we started running.

We started from the tan kah kee statue, went down the slope on the right, out of school, run along the path outside the school, back to the other gate, where we ran up the slope and back to the tan kah kee statue.

We ran the circle 3 times, which was around 3.3km. Keloysius and I decided to run very fast for the 3.3km because we are taking down the timing. We were overtaking each other on many occasions. Keloysius clocked 12min51sec whereas I clocked 12min 54sec. Will need to improve on it as I am aiming for a sub9 minute 2.4 timing to act as a buffer to ensure that I would be able to clock 9min30sec for 2.4 even when I am in a bad condition.

I feel that I have to train more on running as I had a mild stitch halfway through the 2nd round which affected my run a little bit. This means that I do not train enough. However, there was improvement as I the previous time I ran the same road with Keefe, my timing was 14min10sec. I think it is maybe because we didn't really go all out that time.

After the run, I went to the pull up bar beside the table tennis room and did 2 sets of 10 pull ups as there was not much time left before flag raising begins.

Lessons ended at 430pm today. I reached my room at around 5. I did 120 push ups, 120 crunches, 120 squats, 120 leg raises and 120 dips. I did 20 reps for everything, 6 sets in total with no rest in between anything. At first, the exercises was easy, but each passing set made the exercises harder. I especially struggled to finish 20 dips from4th set onwards. Hence, I still need to train more on my strength as I am obviously very weak now.

T4W1 Monday 13th September

Did 2km run during Bio lesson as I do not take it as a subject. The route was the one we ran during the June camp. Timing was 7min14sec. Timing at 1.5km was 5min19sec, same as the timing during the camp. However, i was running for 2km and so didn't do an ending burst there. This means that i have improved since the camp. However, there was still much room for improvement.

After the run, I went to do pull ups. Did 7 sets of 10 full release. Did only 7 reps in the 8th set. Did 20 pushups for the 3reps of pull up that i couldn't do in the 8th set. Would want to improve to 8 sets of 10 next time. (tomorrow)

Hopefully I can improve more as it is a must if I want to help Hwa Chong win the B Div title next year.