John Phung

L-Sit Chin Up

Hook grip. Done throughout the workout.

• Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

• Heavy bag (right kicks): 3 minutes
• Heavy bag (left kicks): 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes

Neck Training

Took a picture of my back to see what the back of my neck looks like after a neck pump.

I recognize my rack, but I do not recognize my back:

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 70 lb: 20,20,20

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 70 lb: 20,20,20

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 55 lb: 20,20,20

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

• Body weight (~200 lb): 5,5,5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes

Neck Training

Neck pumped.

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 5
• 115 lb: 5,5
• 85 lb: 10
  • Drop set. Done right after last set of neck side flexion.
• 70 lb: 10
  • Drop set.

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 5
• 115 lb: 5,5
• 85 lb: 10
  • Drop set.
• 70 lb: 10
  • Drop set.

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 5
• 80 lb: 5
• 85 lb: 5
• 70 lb: 10
  • Drop set.

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

• Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes
• Jump rope: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 5
• 115 lb: 5
• 85 lb: 10
  • Drop set. Done right after last set of neck side flexion.
• 70 lb: 10
  • Drop set.

Neck Flexion (Harness)

• 30 lb: 20
• 60 lb: 20
• 100 lb: 5
• 115 lb: 5
• 85 lb: 10
  • Drop set.
• 70 lb: 10
  • Drop set.

Neck Side Flexion (Harness)

• 30 lb: 20
• 50 lb: 20
• 70 lb: 5
• 85 lb: 5
• 70 lb: 10
  • Drop set.

L-Sit Pull Up (V-Grip)

Done throughout the workout.

• Body weight (~200 lb): 5,5