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Training Log: Tuesday September 18, 2012

September 18, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Jump Rope

  • 3 minutes
  • 3 minutes

Barbell Curl

  • 45lbs: 10
  • 75lbs: 8
  • 120lbs: 3
  • 100lbs: 8,8
  • 45lbs: 20

Neck Training

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 17

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 17

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 17

 

 

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John Phung

Training Log: Monday September 10, 2012

September 10, 2012 — Leave a comment

Texas method volume day.

I think I discovered the secret to getting big, strong and consistently setting PR's...

Adrenaline rushes from wasps flying around in my basement home gym.

I must have vacuumed 20+ wasps today!

Foam Rolling

  • 10 minutes

Jump Rope

  • 3 minutes

L-Sit Chin Ups (V-Grip)

  • 10

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 430lbs: 1
  • 385lbs: 3,3,3,3,3,3,3,3,3,5
    • About 2.5 minutes in between sets.

Face Pulls

  • 60lbs: 15
  • 85lbs: 10

Bench Press

  • 140lbs: 10
  • 190lbs:5
  • 230lbs: 3
  • 320lbs: 1
  • 282.5lbs: 5,5,5
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Training Log: Wednesday August 29, 2012

August 29, 2012 — Leave a comment

Texas Method recovery day.

Foam Rolling

  • 10 minutes

Jump Rope

  • 3 minutes
    • Got the Rogue SR-1 rope in the mail yesterday. I like.

Paused Low Bar Back Squat (Wide)

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 2
  • 370lbs: 1
  • 415lbs: 2
    • Left hamstring feels a bit sore.

Overhead Press

  • 45lbs: 10
  • 75lbs: 5

Power Clean & Press

Power clean/power reverse curl before every rep, then strict press up.

  • 100lbs: 5
  • 140lbs: 3
  • 165lbs: 2
  • 190lbs: 1
  • 210lbs: 2
  • 190lbs: 3
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John Phung

Training Log: Tuesday July 10, 2012

July 10, 2012 — Leave a comment

Jump Rope

  • 3 minutes

V-Grip, L-Sit Chin Ups

  • Bodyweight (200lbs): 10,10

Neck Extension (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 36lbs:20
  • 61lbs: 20
  • 71lbs: 20

Neck Flexion (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 36lbs:20
  • 61lbs: 20
  • 71lbs: 20

Neck Side Flexion (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 36lbs:20,20,20
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John Phung

Active Recovery: Tuesday June 26, 2012

June 26, 2012 — Leave a comment

Jump Rope

  • 3 minutes

Neck Extension (Harness)

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 10
  • 45lbs: 20

Neck Flexion (Harness)

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 10
  • 45lbs: 20

Neck Side Flexion (Harness)

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 15

Reverse Hypers

  • 0lbs: 10
  • 5lbs:10
  • 10lbs: 10,10

 

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