Archives For heavy bag

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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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: Tuesday January 29, 2013

January 29, 2013 — Leave a comment

Foam Rolling

  • 20 minutes

L-Sit Chin Ups

Body weight (200 lb): 12,11,11

  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.

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
  • 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: 5,5

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 110 lb: 5,5

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 75 lb: 5,5
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John Phung

Training Log: Saturday January 26, 2013

January 26, 2013 — Leave a comment

Foam Rolling

  • 10 minutes

L-Sit Chin Ups

Body weight (200lbs): 10,10,10

  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.

Jump Rope & Heavy Bag

1 minute rest in between rounds.

  • Heavy bag: 3 minutes (right kicks)
  • Jump rope: 3 minutes
  • Heavy bag: 3 minutes (left kicks)
  • 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 neck harness and low pulley attachment.

Neck Extension (Harness)

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

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 20

Neck Side Flexion (Harness)

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

Training Log: Tuesday January 22, 2013

January 22, 2013 — Leave a comment

Leg DOMS not as bad as I thought it would be today from yesterday's 50 rep squat workout.

Interesting.

Foam Rolling

  • 10 minutes

L-Sit Chin Ups

Body weight (200lbs): 11,11,11,11,11

  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.
  • +1 rep (total) from last week..

Jump Rope & Heavy Bag

  • Heavy bag: 3 minutes on, 1 minute off (right kicks)
  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (left kicks)
  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (right kicks)
  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (left kicks)
  • Jump rope: 3 minutes on, 1 minute off

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 20,15,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 20,15,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 20,15,12
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