John Phung

Training Log: Tuesday September 25, 2012

September 25, 2012 — Leave a comment

Foam Rolling

10 minutes

Jump Rope

3 minutes

Front Squat

45lbs: 10
100lbs: 5
140lbs: 5
190lbs: 3
230lbs: 2
280lbs: 1
- Felt heavy
245lbs: 3,3,3
- Paused

Neck Extension

Done with plates (no pulley)

25lbs: 20
35lbs: 20
45lbs: 20
70lbs: 10

Neck Flexion

25lbs: 20
35lbs: 20
45lbs: 20
70lbs: 10

Neck Lateral Flexion

25lbs: 20
35lbs: 20
45lbs: 10,10

In Workout Log foam rolling, front squat, jump rope, neck

Training Log: Monday September 24, 2012

September 24, 2012 — Leave a comment

Foam Rolling

10 minutes

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
395lbs: 3,3,3,3,3,3,3,3,3.5
- About 2.5-3 minutes in between sets.
- +5lbs from last week.
- Last set of 5, I had to take progressively more breaths with every rep.

Face Pulls

60lbs: 10
80lbs: 8

Close Grip Bench Press

45lbs: 10
100lbs: 8
140lbs: 5
190lbs: 3
245lbs: 5,5,5
- +5lbs from last week, but 3 sets instead of 5.

In Workout Log Bench Press, close grip bench press, face pulls, foam rolling, high bar squat, Texas method, volume day

Training Log: Saturday September 22, 2012

September 22, 2012 — Leave a comment

Foam Rolling

10 minutes

Low Bar Squat

45lbs: 15
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 1
460lbs: 1
505lbs: 1 *PR
510lbs: MISSED

Rack Pulls

About 7" off the ground. (at the #3 hole in my power rack).

Cut the area below my left knee with the bar. Not surprised, the chrome is peeling off (this is not my B&R bar btw. I use another crappy Olympic bar for this). Draped towel around the center of the bar to prevent further damage.

140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
500lbs: 1
600lbs: 1,1,1,1,1
550lbs: 3
500lbs: 4
- Didn't lock out the 5th rep
410lbs: 6