Archives For foam rolling

John Phung

Training Log: Tuesday February 12, 2013

February 12, 2013 — Leave a comment

L-Sit Chin Ups

  • Body weight (200 lb): 10,10,10
    • Performed throughout workout.

Foam Rolling

  • 15 minutes

Jump Rope & Heavy Bag

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (right kicks)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (left kicks)
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 110 lb: 6
  • 115 lb: 6
  • 75 lb: 12

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 110 lb: 6
  • 115 lb: 6
  • 75 lb: 12

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 75 lb: 6,6
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Training Log: Wednesday February 6, 2013

February 6, 2013 — 3 Comments

Texas Method recovery day.

Foam Rolling

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.

Standing Barbell Press Behind Neck

Experimenting with these. Feels OK - was expecting it to cause shoulder pain, but nope!

  • 140 lb: 5,5
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John Phung

Training Log: Tuesday February 5, 2013

February 5, 2013 — Leave a comment

Normally today is jump rope, heavy bag and neck day, but I felt like squatting for some reason.

Foam Rolling

  • 10 minutes

L-Sit Chin Up

  • Body weight (200 lb): 12

High Bar Squat

About 3.5 minutes in between sets.

I don't think I high bar squatted over 400 in a while. Not bad.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
    • Felt fast going up.
  • 440 lb: 1
    • A little hard, but not too bad.
  • 410 lb: 3
  • 370 lb: 5

 

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John Phung

Training Log: Saturday February 2, 2013

February 2, 2013 — Leave a comment

Going to take it easy today.

Foam Rolling

  • 10 minutes

L-Sit Chin Ups

Body weight (200 lb): 12

Jump Rope & Heavy Bag

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (punches)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (kicks)
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
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John Phung

Training Log: Wednesday January 30, 2012

January 30, 2013 — Leave a comment

Texas method recovery day.

Had some pain on what appears to be the surface of my right patella.

Maybe it is true, that squatting is bad for your knees and will make your knee caps explode!

Or not.

It went away after doing squats.

Foam Rolling

Low Bar Squat (Paused)

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 327.5 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
  • 260 lb: MISSED
  • 225 lb: 3,2
  • 200 lb: 5
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