Archives For John Phung

Neck Extension (Harness)

Used the Free Motion Functional Trainer.

  • 40 lb x 20
  • 50 lb x 10
  • 60 lb x 10
  • 70 lb x 10
  • 80 lb x 10
  • 50 lb x 12

Neck Flexion (Harness)

  • 40 lb x 20
  • 50 lb x 10
  • 60 lb x 10
  • 70 lb x 10
  • 80 lb x 10
  • 50 lb x 12

Neck Side Flexion (Harness)

  • 30 lb x 20
  • 40 lb x 10
  • 50 lb x 10
  • 60 lb x 10
  • 40 lb x 12

Breathing Paused High Bar Squat

  • 45 lb x 10
  • 135 lb x 10
  • 225 lb x 5
  • 315 lb x 3

Paused High Bar Squat

  • 405 lb x 1
  • 455 lb x 1 Belted up.

High Bar Squat

  • 455 lb x 2,2

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Overhead Press

  • 45 lb x 10
  • 95 lb x 5
  • 135 lb x 3
  • 185 lb x 2
  • 225 lb x 1
  • 250 lb x 0
  • 225 lb x 3,2,1
    • Quads cramped on the first set, third rep
  • 185 lb x 7

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Originally planning on using 300 something for my work sets because I've been feeling pretty damn weak lately, but ended up squatting 405 lb for 5x5.

I'm feeling unusually powerful today.

Maybe it's because of that creatine I recently started taking (again). Or maybe it's just a placebo effect.

Breathing Paused High Bar Squat

  • 45 lb x 10
  • 135 lb x 10
  • 225 lb x 5
  • 315 lb x 3

Paused High Bar Squat

  • 405 lb x 1
  • 455 lb x 1 Belted up.

High Bar Squat

  • 405 lb x 5,5,5,5,5

 

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Huge tricep pump during and after benching.

Maybe that creatine is working now (oh yeah starting using creatine again).

Reverse Grip Bench Press

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 335 lb x 1
  • 280 lb x 5,5,5

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Somebody said I was the most intimidating looking person in the gym (or something to that effect) haha

Reverse Grip Bench Press

  • 45 lb x 10
  • 135 lb x 5
  • 225 lb x 3
  • 275 lb x 1
  • 325 lb x 1
  • 365 lb x 0
    • BLAH
  • 315 lb x 3,3,3

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