John Phung

Jump Rope & Heavy Bag

• 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
• Heavy bag: 3 minutes on, 1 minute off (punches)

L-Sit Chin Ups

• Body weight (200lbs): 11,11,11,11,10
  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.
  • +1 rep (total) from last week..
  • Had unbearable cramps on the left side of my ribs after the 2nd set. Probably because I did it after doing 3 minutes of left kicks. Had to rest for a few minutes.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30lbs: 20
• 60lbs: 20
• 100bs: 20,10,12

Neck Flexion (Harness)

• 30lbs: 20
• 60lbs: 20
• 100lbs: 20,10,12

Neck Side Flexion (Harness)

• 30lbs: 20
• 50lbs: 20
• 70lbs: 20,10,12