Archives For l-sit chin ups

John Phung

Training Log: Tuesday December 18, 2012

December 18, 2012 — Leave a comment

Jump Rope

Calves. Burning.

  • 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): 10,10,10,10,10
    • Performed before, in between sets, and after neck exercise.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+1 set from last Saturday.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 15,15,15

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 15,15,15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 15,15,15
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John Phung

Training Log: Saturday December 15, 2012

December 15, 2012 — Leave a comment

Heavy Bag

15 minutes

  • Bunch of kicks, punches & some knees.

Pull Ups

  • Body weight (200lbs): 8

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+3 reps from last time, but 1 less set.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 15,15

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 15,15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 15,15

L-Sit Chin Ups

  • Body weight (200lbs): 10

 

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John Phung

Training Log: Tuesday December 11, 2012

December 11, 2012 — Leave a comment

Ok after a couple of weeks of experimenting with the barbell rows, lat pull downs and cable rows...screw it.

L-sit chin ups is where it's at!

L-Sit Chin Ups

  • Body weight (200lbs): 10,10,10,10

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+2 reps/main sets from last week.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 12,12,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 12,12,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 12,12,12
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John Phung

L-Sit Chin Ups & Neck Training: Tuesday July 3, 2012

July 3, 2012 — Leave a comment

L-Sit Chin Ups

  • Bodyweight (200lbs): 8,8,8

Neck Extension (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 35lbs:20
  • 60lbs: 20
  • 65lbs: 20

Neck Flexion (Harness)

  • 15lbs: 30
  • 25lbs:20
  • 35lbs:20
  • 60lbs: 20
  • 65lbs: 20

Neck Side Flexion (Harness)

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

 

 

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John Phung

Jump Rope, High Bar Squat, L-Sit Chin Ups, Face Pulls & Neck Harness: Saturday June 2, 2012

June 2, 2012 — Leave a comment

Jump Rope

  • 3 minutes

High Bar Squat

  • 45lb: 20
  • 140lbs:10
  • 190lbs: 5
  • 230lbs: 3
  • 320lbs: 2
  • 370lbs: 1

L-Sit V-Grip Chin Ups

  • Bodyweight (200lbs): 10,10,10

Face Pulls

  • 60lbs: 12,12,12

Neck Extension (Harness)

  • 15lbs: 30
  • 25lbs: 25
  • 35lbs: 20
  • 55lbs: 20
  • 60lbs: 16

Neck Flexion (Harness)

  • 15lbs: 30
  • 25lbs: 25
  • 35lbs: 20
  • 55lbs: 20
  • 60lbs: 16

Neck Lateral Flexion (Harness)

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

Reverse Hypers

  • 0lbs: 12
  • 5lbs: 12
  • 10lbs: 10
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