Archives For jump rope

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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Training Log: Saturday January 19, 2013

January 19, 2013 — 2 Comments

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 (punches)
  • Jump rope: 3 minutes on, 1 minute off

L-Sit Chin Ups

  • Body weight (200lbs): 11,11,10,8,8
    • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 20,12,12
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John Phung

Training Log: Tuesday January 15, 2013

January 15, 2013 — 2 Comments

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
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John Phung

Training Log: Tuesday January 8, 2013

January 8, 2013 — Leave a comment

Jump Rope

  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off

L-Sit Chin Ups

  • Body weight (200lbs): 11,11,11,10,10
    • Performed before, in between sets, and after neck exercise.
    • +1 rep (total) from last week..

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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