Archives For neck

Training Log: Tuesday August 13, 2013

August 13, 2013 — 1 Comment

Heavy Bag

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 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: 11

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 11

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 5
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Training Log: Tuesday August 6, 2013

August 6, 2013 — Leave a comment

Heavy Bag

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Right Kicks: 3 minutes
  • Left Kicks: 3 minutes
  • Right Kicks: 3 minutes
  • Left Kicks: 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: 10,6,5
  • 90 lb: 8
    • Drop set.
  • 70 lb: 8
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 10,6,5
  • 90 lb: 10
    • Drop set.
  • 70 lb: 8
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 10,6,5
  • 70 lb: 10
    • Drop set.

L-Sit Chin Ups

Fatgripz

  • 6
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John Phung

Training Log: Tuesday July 2, 2013

July 2, 2013 — Leave a comment

Dragon Flag

  • 3

Ab Wheel

  • 5

Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Right Kicks: 3 minutes
    • 41 kicks
  • Jump rope: 3 minutes
  • Left Kicks: 3 minutes
    • 43 kicks
  • Jump rope: 3 minutes

L-Sit Chin Ups

Hook grip on the B&R bar.

  • 8,8

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 20
  • 70 lb: 12
    • Drop set.

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 20
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John Phung

Training Log: Saturday June 29, 2013

June 29, 2013 — Leave a comment

Ab Wheel

  • 5

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

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 7,7
  • 45 lb: 12

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: 7
  • 90 lb: 5
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 7
  • 90 lb: 5
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 7
  • 70 lb: 5
    • Drop set.

Cable Hammer Curls - Rope Attachment

Super set with tricep pushdowns.

  • 32.5 lb: 12,12,12,12,12

Triceps Pushdown - Rope Attachment

Super set with cable hammer curls.

  • 32.5 lb: 12,12,12,12,12
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Training Log: Tuesday May 28, 2013

May 28, 2013 — Leave a comment

Foam Rolling

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 320 lb.

Paused up to 410 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Yeah that 2nd rep wasn't happening, dammit.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 15
  • 80 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 15
  • 80 lb: 10
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

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