Archives For neck training

Foam Rolling

  • 15 minutes

L-Sit Chin Up

Hook grip on my B&R bar. Done throughout the workout.

  • Body weight (~200 lb): 6,6,6,6,6,6,6

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 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: 5,5
  • 90 lb: 10
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 5,5
  • 90 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 5,5
  • 70 lb: 10
    • Drop set.

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5,5,8

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

19 inch neck pump

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 10
  • 85 lb: 15
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 15
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 10
  • 85 lb: 15
    • Drop set.
  • 70 lb: 15
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 5
  • 85 lb: 10
  • 70 lb: 15
    • Drop set.

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

neck training

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5,5
  • 85 lb: 10
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 12
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5,5
  • 85 lb: 10
    • Drop set.
  • 70 lb: 12
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 5
  • 85 lb: 5,5,5
  • 70 lb: 10
    • Drop set.

L-Sit Chin Up

Hook grip. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

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

Neck Training

Took a picture of my back to see what the back of my neck looks like after a neck pump.

I recognize my rack, but I do not recognize my back:

John Phung Back

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 70 lb: 20,20,20

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 70 lb: 20,20,20

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 55 lb: 20,20,20

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Neck pumped

Neck pumped.

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5
  • 85 lb: 10
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5
  • 85 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 5
  • 80 lb: 5
  • 85 lb: 5
  • 70 lb: 10
    • Drop set.