John Phung

Pre-Buffet Training Log: Saturday February 9, 2013

February 9, 2013 — Leave a comment

Planned to go out with my family for Chinese New Year at a Chinese buffet restaurant at lunch, so I had to wake up early and get in a workout to "earn" my meal!

Foam Rolling

10 minutes

High Bar Squat

About 3.5 minutes in between sets.

45 lb: 20
140 lb: 10
230 lb: 5
320 lb: 3
370 lb: 2
410 lb: 1
- Slow to come up.
440 lb: 1
410 lb: 3,3,3
330 lb: 10
- Tiring!

Buffet

Didn't really eat that much today. 3 plates (one of them is not pictured) plus some dessert.

I felt full after the first plate. Might have been because of my jeans were a bit tight (belt was already on the last hole).

Gotta remember to wear jogging pants next time.

In Workout Log buffet, Chinese Buffet Restaraunt, Chinese New Year, high bar squat

Training Log: Friday February 8, 2013

February 8, 2013 — Leave a comment

Texas method intensity day.

Going to skip deadlifts today. Low back feeling beat up.

Might do rack pulls tomorrow though. We shall see.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat

Low back feeling a bit tight and sore.

45 lb: 20
140 lb:10
230 lb: 5
320 lb: 3
410 lb: 1
460 lb: 1
425 lb: 3,3,3
- +2.5 lb from last week.

High Bar Squat

387.5 lb: 5,5
- +2.5 lb from last week.

Face Pulls

70lbs: 13

Reverse Grip Bench Press

45 lb: 10
140 lb: 5
230 lb: 3
280 lb: 1
330 lb: 1
315 lb: 5 *5RM PR!
- Last week I only got 4 reps (missed on the 5th). Got 5 this week. New 5RM!
- Missed on the 6th rep. All reps felt pretty easy, but bar went backwards on the 6th and I didn't have the strength left to control it. Still a 5RM. I'll take it!
340 lb: 1
- Went for a double, only got 1. Enough for today.

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

Good-Morning…In The Evening

February 7, 2013 — Leave a comment

Good question Philosoraptor!

I've always wondered this myself. And what about the afternoons?

Not exactly sure how the exercise "good-morning" got it's name, but according to Wikipedia:

The movement resembles bowing to greet someone "good morning"

I've never had anyone bow like this to me in the morning, but it seems common in Japan, with a shorter range of motion. And I bet they bow throughout the day, not just in the mornings.

In Blog good mornings, good-morning, philosoraptor

Training Log: Wednesday February 6, 2013

February 6, 2013 — 3 Comments

Texas Method recovery day.

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

Low Bar Squat (Paused)

45 lb: 20
140 lb: 10
230 lb: 5
330 lb: 5,5
- +2.5 lb from last week.

Overhead Press

45 lb: 10
75 lb: 8
100 lb: 5
140 lb: 3
200 lb: 1
240 lb: 1
- I could feel the bar moving forward as I was going up. I think I need to lean back a bit more.
225 lb: 3,3,2
- Didn't have enough for the last rep.