Haiz feeling very sad and emo now. Singapore lost 7-3 to Uzbekistan, and its a home game. This saturday will be their away game, haiz i hope raddy will do something about the defensive line cos it was really shaky just now. went there with danial, hijazi and subra. den met alot of random people there, and of course mr president/master Fawaz was there with his dad and bros. In the morning went to gym with Johnny and Glenn.

Chest/triceps

Flat Barbell Bench press
20kg x 20
50kg x 12
60kg x 10
70kg x 5

Incline barbell bench (Smith machine)
55kg x 8
60kg x 7
65kg x 5
70kg x 4

Flat dumbbell flies
12.5kg x 8
12.5kg x 8
12.5kg x 8

Dumbbell Pullovers
17.5kg x 10
20kg x 9
22.5kg x 8
25kg x 6

Triceps cable extension close grip
4 sets, increasing load

Superset with dips
4 x reps to failure

Decline sit-ups, leg raises for core