» My BIG50 And Beyond Journey

(10th September 2022)

      In this part I wil continue from where I left off in part 1 when I yet again failed in my attempt to make a comeback for the Worlds in Uzbekistan in Oct 2021. It was my 3th or 4th attempt (can't remember exactly) since 2014.
      So I told myself if still unsuccessful, my next one would b my last. This time I let destiny to decide my fate. The contest was the just concluded ABBF Asian Championships in Maldives in July 2022.
      Prep started in Jan 2022, all went smoothly. After 3 months, one day, when I woke up I felt extreme pain on my left abdomen. Never felt like this before. I knew something was very wrong. It was so painful tht I had to go to the emergency room at a hospital.
      Doc did some diagnosis n found tht my appendix was badly inflammed n I needed a surgery immediately. According to the doc, I was lucky coz It had not burst yet.
      So I was admitted, had the surgery n stayed 4 days at the hospital post surgery. The operation made me very weak hence couldn't eat properly n train at all.
      I lost 8kg and felt like shot. Very Weak both physically n mentally. This was 14 weeks before the Asian.
      To make things worse, a week after discharged I was infected by covid. This was a week before I left for Maldives for coaching. 13 weeks before contest.
      This was the worst period in my prep as I was stil recovering from surgery n at the same time had to b quarantined in my room at home for almost another week. Talk bout bad luck. Everything tht could go wrong, went wrong! I was on the brink of giving up.
      Luckily, I just made it on time to recover from covid to go to Maldives. Phew!
      In Maldives, I went against the doc instructions n started back training as I did not wanna give up. Yes u can say tht I'm that STUBBORN! In total I rested almost 4 weeks from the gym n lost 8kg. I only had 10 weeks left.
      As a result, I had complications on my abdomen (pain on the left side n on the area where it was operated). This in turn caused my lower abs to bulge.
      I did what I could by working around my training routine as there were many exercises I couldn't do at all. Mostly compound exercises- dumbell rows, Barbell rows, deadlifts, squats, leg press n hanging leg raises. These are my favorite exercises. Matter of fact I dint do them at all till contest.
      I had to take painkiller everyday otherwise I couldn't train. I knew this was not the right approach but I remained stubborn. Luckily the pain subsided gradually. It took bout 8 weeks though.
      I was on the run all the time almost everyday in Maldives. Basically, I had no time for other things other than coaching n my prep.
      This was my daily schedule during my 12 weeks prep
      In Maldives:
      * 6- 7.30am - fasted cardio, abs, calves
      * 9-11.30am- coaching session #1
      * 1-3pm- own training
      * 4-6.30pm - coaching session #2
      * 8-10pm- paperwork for athletes' programs.

      Never was I this busy and tired in my life! Forgot to mention, final 5 weeks 1 hour extra everyday for posing practice with the team!! I joined them for this. I was like a robot really. 6 days a week the same routine for 3 months!
      I also have a very bad rotator cuff impingement n bone problems (did MRI) on left shoulders (due to years of intense training), a torn left triceps ( left with almost zero muscles there due to aging process)n 2 slipped discs (L4 and L5) which occurred long time ago. These affected my training greatly.
      It was really difficult n without FAITH I would have surely given up competing. At times, I was so close to binging n saying "screw this shot". But for the love of the sport I remained hopeful.
      I came in at only 85kg but condition wise ok. Thank God on contest day, my abdomen pain was 90% gone and I was able to flex quite properly on stage. My shoulder is still a problem though.
      So this was my experience on my comeback. Not a very good journey but I must thank The Almighty for giving me the strength to finish Wht I ve started.
      As I said many times, I'm happy to be back. Despite many setbacks, I really gave every inch of my strength in this prep. The journey was pretty rough but I'm grateful n happy despite all coz I was still able to come in shape.🙏 I tried my best and that what it counts.
      Thank God, I've fully recovered now. If you ask would I do it again and my answer will be YES but definitely not coaching and competing at the same time. Definitely not at my age!



Wong Hong

KL Barbell Club (KLBC)

Wong Hong in Books Of Records
Ultimate Performance Solutions


The Encyclopedia of Malaysia

Fusion Excel



Bob's Gym