John Phung

L-Sit Pull Ups & Chin Ups

• L-Sit Pull ups (Palms facing each other): 8
• Before neck warmup
• L-Sit Pull ups: 8
• After 2nd neck warmup
• L-Sit Chin ups: 8,8,8
• After 4th neck warmup, 2nd last set and at the end.

Neck Extension

• 10lbs: 25
• 15lbs: 20
• 25lbs: 15
• 37.5lbs: 10
• 46.25lbs: 20
• 51.25lbs: 20,20

Neck Flexion

• 10lbs: 25
• 15lbs: 20
• 25lbs: 15
• 37.5lbs: 10
• 46.25lbs: 20
• 51.25lbs: 20,20

Neck Side Flexion (Left)

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

Neck Side Flexion (Right)

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

Notes

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