Archives For neck training

John Phung

Training Log: Tuesday April 9, 2013

April 9, 2013 — Leave a comment

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 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

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

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

Neck Side Flexion (Harness)

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

L-Sit Pull Up (V-Grip)

Done throughout the workout.

  • Body weight (~200 lb): 5,5
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John Phung

Training Log: Saturday January 12, 2013

January 12, 2013 — 2 Comments

Had an acne outbreak on my big forehead recently, making neck training with a neck harness quite painful ;_;

L-Sit Parallel Grip Pull Ups

  • Body weight (200lbs): 5

Heavy Bag

Time to remove hair from my shins.

  • 3 minutes on, 1 minute off (right kicks)
  • 3 minutes on, 1 minute off (left kicks)
  • 3 minutes on, 1 minute off (punches)
  • 3 minutes on, 1 minute off (right kicks)
  • 3 minutes on, 1 minute off (left kicks)
  • 3 minutes on, 1 minute off (punches)

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

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

Training Log: Tuesday January 8, 2013

January 8, 2013 — Leave a comment

Jump Rope

  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 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): 11,11,11,10,10
    • Performed before, in between sets, and after neck exercise.
    • +1 rep (total) from last week..

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 1, 2013

January 1, 2013 — Leave a comment

Happy new year!

Jump Rope

  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 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): 11,11,10,10,10
    • Performed before, in between sets, and after neck exercise.
    • I'm going to progress super slowly, adding 1 rep set per week.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+1 set from last week.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 17,17,17
    • Last rep, last set was a struggle.

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 17,17,17

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 17,17,17
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John Phung

Training Log: Tuesday December 25, 2012

December 25, 2012 — Leave a comment

Christmas workout. No excuses.

Post workout meal(s) should be pretty damn epic.

Jump Rope

  • 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): 11,10,10,10,10
    • Performed before, in between sets, and after neck exercise.
    • I'm going to progress super slowly, adding 1 rep set per week.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+2 reps from last week on main sets, but 1 less set.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 17,17

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 17,17

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 17,17
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