John Phung

Happy new year!

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): 11,11,10,10,10
  • Performed before, in between sets, and after neck exercise.
  • I'm going to progress super slowly, adding 1 rep set per week.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+1 set from last week.

Neck Extension (Harness)

• 30lbs: 20
• 60lbs: 20
• 100bs: 17,17,17
  • Last rep, last set was a struggle.

Neck Flexion (Harness)

• 30lbs: 20
• 60lbs: 20
• 100lbs: 17,17,17

Neck Side Flexion (Harness)

• 30lbs: 20
• 50lbs: 20
• 70lbs: 17,17,17

Christmas workout. No excuses.

Post workout meal(s) should be pretty damn epic.

Jump Rope

• 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): 11,10,10,10,10
  • Performed before, in between sets, and after neck exercise.
  • I'm going to progress super slowly, adding 1 rep set per week.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+2 reps from last week on main sets, but 1 less set.

Neck Extension (Harness)

• 30lbs: 20
• 60lbs: 20
• 100bs: 17,17

Neck Flexion (Harness)

• 30lbs: 20
• 60lbs: 20
• 100lbs: 17,17

Neck Side Flexion (Harness)

• 30lbs: 20
• 50lbs: 20
• 70lbs: 17,17