Archives For neck harness

John Phung

Neck Training & Reverse Hypers: Tuesday June 12, 2012

June 12, 2012 — Leave a comment

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Lateral Flexion (Harness)

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

Reverse Hypers

  • 0lbs: 12
  • 5lbs: 10
  • 10lbs: 10
  • 15lbs: 8
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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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John Phung

Neck Harness, L-Sit V-Grip Chin Ups, Reverse Hypers & Face Pulls: Tuesday May 15, 2012

May 15, 2012 — Leave a comment

Neck Extension

  • 25lbs: 25
  • 35lbs: 20
  • 45lbs: 20
  • 55lbs: 20

Neck Flexion

  • 25lbs: 25
  • 35lbs: 20
  • 45lbs: 20
  • 55lbs: 20

Neck Side Flexion

  • 25lbs: 25
  • 35lbs: 20

L-Sit V-Grip Chin Ups

  • Bodyweight (200lbs): 10,10,10

Reverse Hypers

  • 10,10,10

Face Pulls

  • 60lbs: 10,10,10
    • Superset with reverse hypers
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John Phung

L-Sit V-Grip Pull Ups, Chin Ups, Neck & Reverse Hypers: Tuesday April 24 2012

April 24, 2012 — Leave a comment

L-Sit V-Grip Chin Ups & Pull Ups

  • Bodyweight (200lbs): 10,10,10*,10*
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.
    • *V-grip, L-sit pull ups

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 45lbs: 20
  • 70.75lbs: 20,20

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 45lbs: 20
  • 70.75lbs: 20,20

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20

Notes

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

Reverse Hyperextension

  • No weight: 10
  • 10lbs: 8,8
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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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