Archives For neck exercise

Training Log: Tuesday August 13, 2013

August 13, 2013 — 1 Comment

Heavy Bag

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 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: 11

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 11

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 5
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John Phung

Training Log: Saturday January 26, 2013

January 26, 2013 — Leave a comment

Foam Rolling

  • 10 minutes

L-Sit Chin Ups

Body weight (200lbs): 10,10,10

  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.

Jump Rope & Heavy Bag

1 minute rest in between rounds.

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

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
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John Phung

Training Log: Tuesday January 22, 2013

January 22, 2013 — Leave a comment

Leg DOMS not as bad as I thought it would be today from yesterday's 50 rep squat workout.

Interesting.

Foam Rolling

  • 10 minutes

L-Sit Chin Ups

Body weight (200lbs): 11,11,11,11,11

  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.
  • +1 rep (total) from last week..

Jump Rope & Heavy Bag

  • 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 (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

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 20,15,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 20,15,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 20,15,12
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John Phung

Training Log: Tuesday December 4, 2012

December 4, 2012 — 2 Comments

Yates Barbell Row

  • 45lbs: 10
  • 100lbs: 10
  • 140lbs: 10,10,10

Reverse Grip Lat Pull Down

  • 100lbs: 12,12

Lat Pull Down

  • 100lbs: 10

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 10,10,10

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 10,10,10

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 10,10,10
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John Phung

High Bar Squat, Neck & Reverse Hypers: Saturday April 21, 2012

April 21, 2012 — Leave a comment

I wonder what would happen to my squat if I squatted more often...

Well, let's find out!

High Bar Squat

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3
  • 227.5lbs: 3
  • 277.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 317.5lbs: 3

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 10
  • 70.5lbs: 20,20

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 10
  • 70lbs: 20,20

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 30

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextension

  • No weight: 10
  • 5lbs: 10
  • 7.5lbs: 10,10

 

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