Archives For l-sit chin ups

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
In Workout Log , , , ,
permalink
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
In Workout Log , ,
permalink
John Phung

Training Log: Tuesday January 1, 2013

January 1, 2013 — Leave a comment

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
In Workout Log , ,
permalink
John Phung

Training Log: Tuesday December 25, 2012

December 25, 2012 — Leave a comment

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
In Workout Log , ,
permalink
18" Calves

Training Log: Saturday December 22, 2012

December 22, 2012 — Leave a comment

Slept weird last night and been having neck pain all day.

I'll skip neck exercises for today.

Jump Rope

6 more minutes than last time.

Calves pumped to ~18". Not sure if big.

18" Calves

  • 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 Pull Ups (V-Grip)

  • Body weight (200lbs): 10

L-Sit Chin Ups

  • Body weight (200lbs): 7
    • Tired.
In Workout Log , ,
permalink