John Phung

Training Log: Monday December 24, 2012

December 24, 2012 — Leave a comment

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
392.5lbs: 3,3,3,3,3
- About 3.5 minutes in between sets
- +2.5lbs from last week (microloading with fractional plates)

High Bar Squat

340lbs: 5,5,8
- +5lbs from last week

Face Pulls

70lbs: 10
80lbs: 9

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 1
275lbs: 5,5,5,5,5
- +2.5lbs from last week

In Workout Log high bar squat, low bar squat, reverse grip bench press, Texas method, volume day

DIY Energy Drink With Protein, Training Philosophy, Overtrained and Warm Up

December 23, 2012 — 6 Comments

I didn't hit any 1 rep maxes this week, but I did get a bench press 3RM at 320lbs and 5RM at 300lbs. No videos unfortunately.

With only a few more days left in 2012, I'm not sure if I can break any more PR's this year.

But that doesn't mean I'm not going to try!

We'll see what happens this upcoming week. Maybe I'll just throw on some fractional plates and get a 0.5lbs PR on my lifts haha.

Anyways, here's something I wrote this past week that you might have missed:

How To Make Your Own Protein Energy Drink

And check out these articles:

Developing Your Own Training Philosophy By Chase Karnes
You Are Not Overtrained By Mike Tuchscherer
Warm Up By Mike Robertson

In Weekly Review chase karnes, mike robertson, Mike Tuchscherer, overtrained, protein energy drink, training philosophy, warm up

Training Log: Saturday December 22, 2012

December 22, 2012 — Leave a comment

Slept weird last night and been having neck pain all day.

I'll skip neck exercises for today.

Jump Rope

6 more minutes than last time.

Calves pumped to ~18". Not sure if big.

3 minutes on, 1 minute off
3 minutes on, 1 minute off
3 minutes on, 1 minute off
3 minutes on, 1 minute off
3 minutes on, 1 minute off

L-Sit Pull Ups (V-Grip)

Body weight (200lbs): 10

L-Sit Chin Ups

Body weight (200lbs): 7
- Tired.

In Workout Log jump rope, l-sit chin ups, L-sit pull ups

Training Log: Friday December 21, 2012

December 21, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

10 minutes on the Rumble Roller and lacrosse ball.

Low Bar Squat

45lbs: 20
140lbs:10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
440lbs: 2
- Missed on 3rd rep. Hm.
410lbs: 3

High Bar Squat

372.5lbs: 5
- +2.5lbs from last week

Face Pulls

70lbs: 10
80lbs: 9

Reverse Grip Bench Press

45lbs: 10
140lbs: 5
230lbs: 3
320lbs: 3 *PR
- 3RM - aimed for 2, but felt the power to crank out another rep.
300lbs: 5 *PR
- 5RM. Planning on 307.5x3x3, but since I got the 3RM, wasn't sure I could complete all the planned sets. Settled for 5RM instead.