John Phung

Training Log: Saturday January 12, 2013

January 12, 2013 — 2 Comments

Had an acne outbreak on my big forehead recently, making neck training with a neck harness quite painful ;_;

L-Sit Parallel Grip Pull Ups

  • Body weight (200lbs): 5

Heavy Bag

Time to remove hair from my shins.

  • 3 minutes on, 1 minute off (right kicks)
  • 3 minutes on, 1 minute off (left kicks)
  • 3 minutes on, 1 minute off (punches)
  • 3 minutes on, 1 minute off (right kicks)
  • 3 minutes on, 1 minute off (left kicks)
  • 3 minutes on, 1 minute off (punches)

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 20,10

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 20,10

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 20,10
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John Phung

Training Log: Friday January 11, 2013

January 11, 2013 — Leave a comment

Got a flu shot yesterday. Feels like Ryu just Dragon punched my left shoulder.

And still recovering from that cold. Blowing my nose in between sets all workout. Nasty.

Texas method intensity day.

Foam Rolling

Low Bar Squat

Added 1 more set than last week, so it's 3x3.

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 415 lb: 3,3,3
    • +2.5 lb from last week

High Bar Squat

  • 380 lb: 5
    • +2.5 lb from last week

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: MISSED
    • A little bit of pain running down my arms. Dammit.
  • 320 lb: 1
    • Felt a lot harder than normal. Usually 320 lb feels like nothing...I tripled this weight before!
    • Was going to attempt 360 lb, but 100% sure I will miss.
  • 310 lb: 2
    • +2.5 lb from last week
    • Missed on 3rd rep.
    • Planning on 3x3, but going to cut it short.

Deadlift

Hook grip. Wore my Nike Romaleos 2 to deadlift today.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 485 lb: 2
    • Straps.
    • Aimed for 3, got 2.
    • Also switched to my Chuck Taylors. Romaleos felt like it was tilting me forward during the pull.
  • 460 lb: 3
    • Straps.
  • 410 lb: 5
    • Straps.

 

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My Body Is Ready

Quick Tip: Preparing to Squat and Deadlift

January 10, 2013 — Leave a comment

As long as I've finished my number two's for the day, my body is ready for heavy squatting and deadlifting.

My Body Is Ready

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John Phung

Training Log: Wednesday January 9, 2013

January 9, 2013 — Leave a comment

Not 100% recovered from the cold. Dammit.

Texas method recovery day.

Foam Rolling

Low Bar Squat (Paused)

I find that inhaling on the way down and perform the Valsalva maneuver just before pausing is a lot less tiring.

Also, runny nose + looking downwards (via Rippetoe-style squat) + pausing the squat is not very comfortable.

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 5,5

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb:5
  • 140 lb:3
  • 190 lb: 1
  • 210 lb: 1
  • 260 lb: MISSED
  • 260 lb: MISSED
    • Argh
  • 225 lb: 2
    • Aimed for 5. Fak.
  • 210 lb: 5
  • 190 lb: 8
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Scooper Was On Top

January 9, 2013 — Leave a comment

I just opened a new jug of whey protein, and the scoop was on top!

Proof:

P1091375Scooper on top

I wasn’t expecting this because normally I have to dig around for the scoop whenever I open a new container of whey protein.

Sweet, must be my lucky day!

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