Archives For neck harness

John Phung

Neck Training & Reverse Hypers: Tuesday, April 17 2012

April 17, 2012 — Leave a comment

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 60lbs: 10
  • 70lbs: 15,15
  • 45lbs: 12
    • Last set = drop set

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 60lbs: 10
  • 70lbs: 15,15
  • 45lbs: 12
    • Last set = drop set

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 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: 5,5,10
    • Last 3 sets used a 5lb plate and attached in between a chain connecting 2 ankle cuffs.
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John Phung

L-Sit V-Grip Pull Ups, Chin Ups & Neck Training: Saturday, April 14 2012

April 14, 2012 — Leave a comment

L-Sit V-Grip Pull Ups & Chin Ups

  • Bodyweight (200lbs): 12,12,12,12
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.
    • 3rd and 4th set were L-sit V-grip chin ups

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 51.5lbs: 25,25,25

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 51.5lbs: 25,25,25

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Notes

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

Texas Method Training Log: Wednesday April 11, 2012 [Recovery Day]

April 11, 2012 — Leave a comment

Front Squat

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Set

  • 237.5lbs: 3,1,3,3
    • Used straps for sets 1, 3 and 4
    • 2nd set tried Brink grip. But after the 1st rep, it started rolling down my arm.

Push Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 8
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 1

Main Sets

  • 227.5lbs: 3

L-Sit V-Grip Chin Ups

  • Bodyweight (198lbs): 12,12,12,12
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 10
  • 51lbs: 25,25,25

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 10
  • 51lbs: 25,25,25

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 30

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing
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How To Train Your Neck Without A Neck Harness

April 7, 2012 — 1 Comment

You don't need a neck harness or a 4-way neck machine to exercise your neck.

All you need are plates, and a bench.

Personally I would wear a beanie hat or place a towel in between the plates and my head when performing these exercises though.

Plate Neck Extension

Plate Neck Flexion

Plate Later Neck Flexion

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John Phung

L-Sit V-Grip Pull Ups & Neck Training: Saturday, April 7 2012

April 7, 2012 — Leave a comment

L-Sit V-Grip Pull Ups

  • Bodyweight (198lbs): 10,10,10,10,10
    • Performed at the beginning, after every 2 sets of neck exercises.and at the end.

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 10
  • 50.5lbs: 25,25,25

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 10
  • 50.5lbs: 25,25,25

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 30

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 30

Notes

  • Neck circumference after the workout: 19"
  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing
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