1. Personal Details

• Name: Aiman Firdaus Bin Mohammad Kamarul Shah

• Matric Number: A185588

• Date: 3/8/2024

2. Weekly Summary: What Have You Done?

This week, I kicked off my grind! It was tough at first, but I enjoyed every moment. Here's a breakdown of my routine:

Daily Morning Routine:

• Wake up: 7 AM

• Breakfast: Banana or oatmeal with a cup of milk

  
  

Workout Schedule:

Monday: Chest & Triceps

• Bench Press: 4 sets of 8-12 reps

• Incline Dumbbell Press: 3 sets of 10 reps

• Chest Flyes: 3 sets of 12 reps

• Tricep Dips: 3 sets of 10-15 reps

• Tricep Pushdowns: 3 sets of 12 reps

• Overhead Tricep Extension: 3 sets of 12 reps

Tuesday: Back & Biceps

• Pull-Ups or Assisted Pull-Ups: 3 sets of 10 reps

• Bent Over Rows: 3 sets of 10 reps

• Lat Pulldowns: 3 sets of 12 reps

• Barbell Bicep Curls: 3 sets of 12 reps

• Dumbbell Hammer Curls: 3 sets of 12 reps

Wednesday: Legs

• Squats: 4 sets of 10 reps

• Leg Press: 3 sets of 12 reps

• Lunges: 3 sets of 12 reps per leg

Thursday: Shoulders

• Overhead Shoulder Press: 4 sets of 10 reps

• Lateral Raises: 3 sets of 12 reps

• Front Raises: 3 sets of 12 reps

Friday: Full Body & Conditioning

• Kettlebell Swings: 3 sets of 15 reps

• Dumbbell Step-Ups: 3 sets of 12 reps per leg

• Medicine Ball Slams: 3 sets of 15 reps

Afternoon Training (Post-Asar Prayer):

Monday:

• Warm-up: Dynamic stretches and light jogging

• Dribbling drills: Cone drills, figure-eight dribbling, and crossover dribbles

• Conditioning: Interval sprints (10 x 30 seconds with 30 seconds rest), agility ladder

Tuesday:

• Warm-up: Jump rope and arm circles

• Shooting drills: Form shooting, spot shooting (5 spots), and free throws

• Cool-down: Static stretches

Wednesday:

• 5km easy jog

Thursday:

• Scrimmage and gameplay session

Friday:

• Defense drills

Saturday:

• Match against GoStrong Basketball Club

Sunday:

• Rest

  
  

3. Key Takeaways from Week 1

The week was exhausting but extremely beneficial. I noticed improvements in my physical fitness and mental resilience. I've also identified areas that need more focus, such as my endurance and tactical skills.

4. Feelings & Thoughts

During the training sessions, I felt really confident because my performance was strong. However, during the match on Saturday, I didn't play well, likely due to lack of confidence and game pressure. I need to focus more and improve for my next game. The highs and lows of this week have taught me a lot about perseverance and the importance of mental preparation.

5. Difficulties & Coping Mechanisms

Some training sessions were done alone, which was boring and challenging. Having teammates boosts my morale and performance. Despite this, I stayed motivated by listening to music, which kept me calm and excited. I also started incorporating more interactive and varied drills to keep myself engaged.

6. Two Words to Describe the Elective Posting Progress So Far

Hardwork Beats Talent

7. Plan for Next Week (Week 2)

I plan to continue my workout and training drills with higher intensity. I'm aiming for a smooth match against Soho Basketball Club next week. Additionally, I'll focus on building my confidence and handling game pressure better. I will also seek more feedback from my coach and teammates to fine-tune my skills.

4/8/2024

2. ⁠I had sucessfully undergone my first week of archery training. Archery is a new sport for me but I have always been interested in learning this sport as it had a lot of history in itself. It is also considered one of a sunnah to learn and play so I am very happy I got the chance to learn it. This week we had learned all the basics of archery theoretically from the types of bows, all the equipments needed, the basic stance, the rules of competitive archery and more. It is really in-depth and really take a lot of time to understand properly but as they say the best way to learn something is to do it. We only had the chance to try it hands-on briefly as we will be focusing more in this next week.

3. ⁠There are two types of bows, Recurve bow and Compound bow. Both of them are completely different in the technique and power needed to shoot so I am very excited to try both of them.

4. ⁠I am very pleased and happy to finally learn something i have been eagerly wanting to try since a long time. This posting gave me the time and chance needed to do this.

5. ⁠My concern is that you need a lot of strength to pull the bow from I briefly felt so I need to put more focus on my body and strength training to help me with that.

6. ⁠Exciting and Interesting

7. ⁠We will start to properly learn how to shoot with the recurve bow so I am hoping that it will be just as fun as learning it in class.

2. What have you done?

I was able to learn and commit to memory this week the taekwondo patterns known as "taegeuk." More precisely, I was able to review and recall the movements needed for taegeuk 1-2.My Master has taught me the proper stances and movements for taegeuk 1 and 2, out of the eight taegeuk that should be learnt by memory. The fundamental stance and techniques of taekwondo are taught in taegeuk 1 and 2, which are crucial for the yellow and white belts. In taegeuk 1 and 2, for instance, the forward stance, higher block, lower block, and outer block are some of the motions that are executed and crucial to the patterns. My Master gave me the responsibility of teaching the yellow and white belts the taegeuk after I had mastered its movements. I am able to improve their stance and motions while they are under my supervision.

3. Points to remember from week 1!

 My Master reminded me of a few things that are crucial to keep in mind this week. In this instance, it would be to become expert in the proper stance and movements. I also learnt how to instruct the white and yellow belts, who are often the younger generations, from Master Farizul.

4. Your feelings & thoughts

I am thrilled and looking forward to studying and instructing under Master Farizul in the coming weeks. Returning to taekwondo after a long absence and relearning it is really nostalgic. In order to be able to teach taekwondo to the next generation of students, I aim to be able to generally become more disciplined and to master the key punches, kicks, and stances.

5. Any difficulties/concerns? How did you cope?

The most challenging thing this week, in my perspective, was not memorising the taegeuk itself. Although I believe it's difficult to teach the white and yellow belt students more, I don't think it's as difficult as learning the taegeuk and perfecting the proper techniques and stance. Given that the majority of them are young children, ages 5 to 10, dealing with them can occasionally be difficult. But by understanding how my Master would be stricter with them in order to earn their respect, I am able to meet this challenge. Additionally, I am able to mimic the actions that my Master would take throughout the lesson, and I notice significant improvements.

6. 2 words to describe elective posting progress so far

 Nostalgic and Exciting

7. Your plan for next week (Week 2)

Taegeuk 3 and 4, often referred to as Taegeuk Samjahng and Taegeuk Sajahng, are what I hope to learn and accomplish the following week. I would also be teaching the taegeuk 3 and 4 to the green belts after mastering the taegeuks.Next week, I would also assist Master Farizul in instructing his students in proper kicking techniques such as the front kick, twisting kick, and jumping side kick.

1. Your name, matric number, date

Name: Krshya A/P Selva Kumar

Matric number: A187717

Date: 5th August 2024

2. What have you done?

To be very honest, I have done more than I can remember clearly. I started preparing for my elective posting 1 entire month prior, from the 1st of June. What should've been a month full of rest and laziness, I managed to convert into a month of productiveness thanks to my elective.

Since my elective requires me to be in shape, and being aware of the fact that I was no where near my best form especially after my Year 3 finals, I took into consideration that the only way I could benefit fully from my elective was to enhance my physical fitness prior, which I did.

I did a variety of physical conditioning exercises for 7-8 hours a week, making it a priority for me to exercise at least 3-4 times a week.

These exercises mainly involved cardio and stamina training, where I went on 3-4km jogs around my neighbourhood park and at home on my treadmill.

I also did some exercises focusing on building core and arm strength. I did more cardio during the 1 month as it was more comfortable to me, which I realise now that I should have taken as a sign to do more strength training instead.

In the first week of my elective posting, which I started on 29th July, I continued with strength training, where I followed exercises on YouTube and went on regular jogs. I also attended my first Silambam class, whereby I was put into a whole different arena of its own.

As much as I prepared for my posting, I realised that my stamina and strength was not up to par just yet. I was so eager and ready to learn more about the martial art form, but the class focused on stamina and strength building instead. I had assumed I was ready, but the exercises my instructor had asked us to do were incredibly challenging, so much so that I ended up almost having a fainting spell.

After the rigorous stamina training for 2 hours in total, we then proceeded with learning punches used in Silambam. I learnt three types of punches, which are single punches at a level, single punches at different levels, and double alternate punches.

Who knew that simply learning punching was so hard! I remember my instructor telling me that I had the speed, but not the strength when I punched, and challenged me to punch harder. I ended up bruising my knuckles. After the class, I even realised that my knuckles were bleeding, but that is a sacrifice I am willing to make for my elective.

After the session, I took a day off and then practised punches at my local neighbourhood park. I am aiming to punch harder in my next class! I realise that I can only do so if I prioritise strength training this time around, which I shall.

Overall, it was definitely a difficult start and it has been very physically demanding on me. However, it has also been exciting as this was something I have always been eager to do. I would say that I am doing my best and hope to see further improvement in the next week.

3. Points to remember from week 1!

- Prioritise strength training over cardio, but don't neglect cardio!

- When punching, fists should be gripped instead of clenched for the most impact

- Punch with strength and speed!

- Increase skipping speed to a minimum of 100 skips per minute during class

4. Your feelings & thoughts

When I started my posting, truthfully, I felt unmotivated. I also have been juggling a full-time job on top of my elective posting, so coming back from shifts exhausted and needing to exercise was definitely hard. However, I did plan my elective posting specifically so that I can include some form of physical activity into my daily routine during this semester break, and I coaxed myself to exercise however hard it was.

I found myself procrastinating exercises sometimes due to certain steps that were physically difficult for me to do. However, I was and have been disciplined enough to attempt those exercises. Hopefully it becomes easier as I go!

During my Silambam training, I was rather dumbfounded. I did not think that strength and stamina were prioritised more than the martial art skills themselves, and was surprised to find myself struggling even after I prepared for 1 month. I was shocked at how hard it was to perfectly execute a simple punch, and it humbled me.

On a more positive note, I am extremely grateful to be given this opportunity as well as a healthy body for me to experience the training sessions. I am enthusiastic for what is to come in the following weeks, and aim to continue practising hard.

5. Any difficulties/concerns? How did you cope?

I had difficulties executing certain exercises as mentioned in the earlier questions, and maintaining my discipline in training.

To manage this, I followed this particular course of action. When an exercise is too hard, or if I am too tired to execute it properly, I will first will do an easier or modified form of that workout with less impact and strain. Then, I will increase the difficulty by slowly increasing repetitions and sets as I go. I have realised that slowly but consistently working my way up has been very effective for me and plan to do the same in the next 3 weeks.

Another difficulty I faced was in terms of communication during my training. Though I am a Tamil, English is my first language and am unfortunately not fluent in Tamil. I can understand Tamil quite well, but my spoken Tamil is not the best.

Due to this, there was a communication boundary with my silambam instructor and my peers when training. There were certain words and instructions that they used which were foreign to me, and even when I could predict the meaning of it, I could not craft a reply in Tamil when needed of me.

We also had to recite an oath in proper, formal Tamil in the beginning of the class, as a show of dedication to the art form. I struggled a lot with most of the pronunciations and could barely get through.

I coped with this by learning first-hand with my father who is extremely fluent. I made sure to practice my recitation with him on every single paragraph of the oath and am eager to do better next class.

As for communication between my instructor and peers, I have also clarified with my father on how to ask specific questions when I'm in doubt of steps, and am sure to communicate with them more clearly next class.

There is also the difficulty of managing time for both my full-time job and my classes. I manage this by strategically choosing shifts which allow me to fit in time for my class and exercise.

6. 2 words to describe elective posting progress so far

Challenging yet exhilarating

7. Your plan for next week (Week 2)

Next week, I plan to do more strength training with focus on core exercises.

I plan to practice my punches and recitation of my Silambam Oath.

I also plan to read up more of the art form and create an educational informative poster, summarising everything you need to know about Silambam in one poster.

Wish me luck!!

2. In Week 1, it was my first week in this elective posting, and I had no idea what mushroom cultivation involved. I was given time to learn about it and how to manage a mushroom farm. Initially, I thought it would be easy, but I quickly realized I was wrong. There are many factors to consider before starting a mushroom farm, such as the machines needed to control temperature, humidity, carbon dioxide, moisture, and light intensity. Additionally, it's crucial to ensure that there are no natural pests that could destroy your mushrooms, making pest control a vital aspect. This week mainly focused on studying IoT (Internet of Things) mushroom cultivation. I was tasked with researching effective pest control methods and mist systems for the greenhouse. I conducted research on common natural pests in mushroom cultivation and how to address them. One day, we visited the warehouse where the mushroom farm will be set up. After assessing the condition of the warehouse, it was decided to hire cleaning services and a pest control company. I also completed tasks such as researching internet plans for the project and making phone calls to inquire about quotations and procedures for obtaining electricity and water in the industrial area.

3. Key points to remember this week are that mushroom cultivation is much more complex than it seems, and having extensive knowledge is essential before starting. Without proper education on mushroom cultivation, you are likely to fail and be unable to achieve the project’s objectives. Additionally, I was able to improve my communication and problem-solving skills.

4. I am very excited to be involved in this project, and I hope to learn even more next week.

5. Initially, I felt clueless about how this project would be executed, so I have a lot to catch up on and study. However, it wasn’t too difficult to learn about this because YouTube videos were incredibly helpful.

6. Two words to describe my elective posting so far are “interesting” and “amazing.”

7. In Week 2, there will be a visit to the mushroom medium seller, and I hope to learn many more things.

1. Name: Haziq Aiman bin Mohd Faizal

   Matric number: A188712

   Date: 4/8/2024

2. what have you done?

   
   

   The past week i have gone through an introduction to archery. Before this archery has always been something foreign to me, something that wouldn’t pique my attention if mentioned before but through the stories of my friend’s experiences with archery, i made a decision to give it a go and i throughly enjoyed it. The first week was compromised of learning about the history of archery, the basics of it from the bow, the tools, the stance, the training regime, and almost everything about archery. We also got exposed to the different types of categories for archery competitions.

3. points to remember from week 1

   
   

   • there are 2 types of bows, recurve bows and compound bows, which both require different ways of shooting and different strengths

   • the size and weight of arrows used are depending on their tension of the bow

   • mental strength is the best weapon that an archer need to have

   • the bows are personalised to the point that someone else shoots another persons bow they will not get the same result even if everything else is exactly the same

4. Your feelings and thoughts

   
   

   I am happy to admit that archery is very interesting and i wish i learned it sooner. This posting gave me the chance to do so and i will not waste it. I can’t wait for the moment where i will get to try it out and shoot some arrows. It is definitely a fun and competitive sport that has much more to it than what i thought.

5. My concern is that the bow requires really strong back muscles and core strength to be pulled. To both which mine is not enough. It is concerning because is i tried to pull a bow right now even if its at a low tension, i would still get injured. So how i cope with this is starting to train with weights this week to build up more back and core strength

6. 2 words to describe

   challenging and satisfying

7. Your plan for the next week (week 2)

   
   

   Our second week will start with a bit more theory classes and then we’ll learn how to shoot the recurve bow, i am definitely excited to learn and experience it

Gordon Nuil Anak Grippin, A189445, 5th of July 2024 

2. What have you done?

In the first week, I attended my very first horse riding course. The first session consisted mostly of the basics. The trainer told me to get on the horse and familiarize myself with the position and get comfortable. This is to ensure that new riders such as myself are able to adapt the right techniques and methods to horse riding as it requires synchrony based on the horses leg movements and momentum. 

3. Points to remember from week 1!

Riding a horse is different compared to riding a bike as a horse is a living entity. It responds to every slight movement or pressure applied especially when you are on its back. This reflects being a medical student as when we clerk patients, in reality they are just another human being. No more and no less compared to us. We have to treat them as if they are human beings and not stimulated patients or another question only for us to answer.

4. Your feelings & thoughts 

I feel exhausted physically and mentally as it was a new challenge for me. But challenges only make us stronger. 

5. Any difficulties/concerns? How did you cope?

Physically tired. But rest and a healthy diet will suffice and prepare me for my next session. 

6. 2 words to describe elective posting progress so far

Exhilarating and exciting

7. Your plan for next week (Week 2)

To learn new skills on horse riding such as canter and throat.