Archives For neck training

John Phung

Training Log: Tuesday December 11, 2012

December 11, 2012 — Leave a comment

Ok after a couple of weeks of experimenting with the barbell rows, lat pull downs and cable rows...screw it.

L-sit chin ups is where it's at!

L-Sit Chin Ups

  • Body weight (200lbs): 10,10,10,10

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+2 reps/main sets from last week.

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 12,12,12
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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

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 Chin Ups & Neck Training: Tuesday, April 3 2012

April 3, 2012 — Leave a comment

L-Sit Chin Ups

  • Bodyweight (200lbs): 10,10,10,10
    • Performed at the beginning, and after every 2 sets of neck exercises.

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 10
  • 50lbs: 25,25,25

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 37.5lbs: 10
  • 50lbs: 25,25,25

Neck Side Flexion (Left)

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

Neck Side Flexion (Right)

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

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 March 27, 2012 [Recovery Day]

March 28, 2012 — 6 Comments

High Bar (aka Olympic) Squat

Warm Up

  • 45lbs: 20
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Sets

  • 247.5lbs: 5,5
    • 1 second pause at the bottom

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 162.5bs: 2

Main Set

  • 190lbs: 5

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 10
  • 45lbs: 25,25,25

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 10
  • 46.25lbs: 20
  • 45lbs: 25,25,25

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 25

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 20
  • 35lbs: 25

Notes

  • Giant sets
  • Used the Ironmind neck harness and Olympic plates
  • Performed all exercises standing

 

 

 

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