Archives For l-sit chin ups

All you can eat meat at Mongolian Grill (AKA STRONGolian Grill).

Did a neck workout before eating to make sure all the gains go to my neck.

Mongolian Grill

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 10,5,5
  • 90 lb: 5
    • Drop set.
  • 70 lb: 5
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 10,5,5
  • 90 lb: 5
    • Drop set.
  • 70 lb: 5
    • Drop set.

Neck Side Flexion (Harness)

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

L-Sit Chin Ups

Fatgripz

  • 6

Going to take it easy today.

L-Sit Chin Up

Hook grip on my B&R bar. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • 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: 15
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 15
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 15

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused until work sets. Beltless up to 410 lb.

Not feeling very explosive on the squats at all. Going to lower the volume this week (no sets of 5).

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 410 lb: 3,3,3
    • +2.5 lb from last week.

High Bar Squat

  • 410 lb: 3,3
    • +2.5 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 370 lb: 1
  • 320 lb: 3,3,3,3,3
    • +5 lb from last week.
    • 5 sets instead of 10.

Foam Rolling

  • 15 minutes

L-Sit Chin Up

Hook grip on my B&R bar. Done throughout the workout.

  • Body weight (~200 lb): 6,6,6,6,6,6,6

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • 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: 10
  • 120 lb: 5,5
  • 90 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: 10
  • 120 lb: 5,5
  • 90 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

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

Felt a little nauseous this morning and all throughout the workout, but managed to get through it.

Foam Rolling

  • 15 minutes

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 407.5 lb: 3,3,3,3
    • +2.5 lb from last week.
    • 4 sets instead of 3

High Bar Squat

  • 407.5 lb: 3,3
    • +2.5 lb from last week.
    • 2 sets instead of 3

Low Bar Squat

  • 367.5 lb: 5
    • 1 set instead of 0.

High Bar Squat

  • 367.5 lb: 5
    • +2.5 lb from last week.
    • 1 sets instead of 3

Face Pulls

  • 70 lb: 12
  • 80 lb: 12

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 360 lb: 1
  • 315 lb: 3,3,3,3,3,3,3,3,3,3
    • +5 lb from last week.