Archives For face pulls

John Phung

Jump Rope, High Bar Squat, L-Sit Chin Ups, Face Pulls & Neck Harness: Saturday May 26, 2012

May 26, 2012 — Leave a comment

My body feels tender from rolling on the Rumble Roller yesterday.

Jump Rope

  • 3 minutes

High Bar Squat

  • 45lb: 20
  • 140lbs:10
  • 190lbs: 5
  • 230lbs: 3
  • 280lbs: 2
  • 320lbs: 1
  • 370lbs: 1
  • 400lbs: X
    • Bar went down, did not go up.

L-Sit Chin Ups

  • Bodyweight (200lbs): 8,8

Face Pulls

  • 60lbs: 10,10

Neck Extension (Harness)

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 20
  • 45lbs: 20

Neck Flexion (Harness)

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 20
  • 45lbs: 20

Neck Lateral Flexion (Harness)

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 20,20
In Workout Log , , , , ,
permalink
John Phung

Neck Harness, L-Sit V-Grip Chin Ups, Reverse Hypers & Face Pulls: Tuesday May 15, 2012

May 15, 2012 — Leave a comment

Neck Extension

  • 25lbs: 25
  • 35lbs: 20
  • 45lbs: 20
  • 55lbs: 20

Neck Flexion

  • 25lbs: 25
  • 35lbs: 20
  • 45lbs: 20
  • 55lbs: 20

Neck Side Flexion

  • 25lbs: 25
  • 35lbs: 20

L-Sit V-Grip Chin Ups

  • Bodyweight (200lbs): 10,10,10

Reverse Hypers

  • 10,10,10

Face Pulls

  • 60lbs: 10,10,10
    • Superset with reverse hypers
In Workout Log , , ,
permalink
Shoulder Pain

Weekly Review: Damn Shoulders, Standing Up, Increasing Strength, Deadlifting, Unrack the Bar & Front Squat Tips

August 27, 2011 — Leave a comment
Shoulder Pain

Shoulder Pain...Again!

So this shoulder pain of mine has affected my bench press. I was able to do 2 reps with 295lbs a couple of weeks ago, but this week I couldn't even get a single rep. Not good.

My solution to deal this this shoulder problem:

  1. Thorough shoulder warm up before training
  2. Ibuprofen before training
  3. Face pulls twice a week for my rotator cuff
  4. I'm also tinkering with the idea of substituting dips and/or incline dumbbell bench press instead of barbell bench press during recovery days.

We'll see how it goes...

Anyways, check this out:

  1. Rob King and I agree on this: Stand up when you exercise!
  2. John Alvino shares a simple trick to increase your strength in a few short weeks
  3. Diesel Strength shows you how to deadlift
  4. Dave Kirschen from Elite FTS explains how to unrack for a huge squat
  5. Charles Poliquin updates his tips on increasing your front squat poundage
In Weekly Review , , , , , , , ,
permalink
John Phung

#Workout Log: Thurs June 23 [Active Rest]

June 23, 2011 — Leave a comment

Face Pulls

  • 109: 12,12,12

Neck Harness

Back

109: 11,10,10

Drop sets:

  • 109: 8
  • 91: 4
  • 73:3

Front

  • 100: 10,10,10

Drop Sets:

  • 100: 8
  • 82: 8
  • 64: 8

Left

  • 91: 8,10,8

Drop Sets:

  • 91: 5
  • 73: 5
  • 59: 5

Right

  • 91: 8,10,8

Drop Sets:

  • 91: 5
  • 73: 5
  • 59: 5

Chin Ups

Bodyweight @ 88.5 kg (194.7lbs): 14,10,7

In Workout Log , , , ,
permalink

#Workout Log: Tues May 31 [Active Rest]

May 31, 2011 — Leave a comment

#NeckHarness

Back

109: 9,9,9

Front

86: 9
91: 9,9

Left

82: 9,9,9

Right

82: 9,9,9

Face Pulls

109: 12,12,12

#MuayThai Pad Work

15-20 minute with 3 breaks

Notes

  • Found out that one of the trainers at my gym was a former fighter. Since I only have about a month left in #Thailand I booked a few sessions with him. "Active rest" is going to be a little bit more active now...
  • Have a blood blister on the pad of my right toe, and my right hamstring along with the right side of my obliques are quite sore.
In Workout Log , , ,
permalink