Archives For neck

John Phung

Training Log: Tuesday January 15, 2013

January 15, 2013 — 2 Comments

Jump Rope & Heavy Bag

  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (right kicks)
  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (left kicks)
  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (punches)

L-Sit Chin Ups

  • Body weight (200lbs): 11,11,11,11,10
    • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.
    • +1 rep (total) from last week..
    • Had unbearable cramps on the left side of my ribs after the 2nd set. Probably because I did it after doing 3 minutes of left kicks. Had to rest for a few minutes.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 20,10,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 20,10,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 20,10,12
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John Phung

Training Log: Tuesday December 18, 2012

December 18, 2012 — Leave a comment

Jump Rope

Calves. Burning.

  • 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): 10,10,10,10,10
    • Performed before, in between sets, and after neck exercise.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+1 set from last Saturday.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 15,15,15

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 15,15,15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 15,15,15
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John Phung

Training Log: Saturday December 15, 2012

December 15, 2012 — Leave a comment

Heavy Bag

15 minutes

  • Bunch of kicks, punches & some knees.

Pull Ups

  • Body weight (200lbs): 8

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+3 reps from last time, but 1 less set.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 15,15

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 15,15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 15,15

L-Sit Chin Ups

  • Body weight (200lbs): 10

 

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John Phung

Training Log: Tuesday December 4, 2012

December 4, 2012 — 2 Comments

Yates Barbell Row

  • 45lbs: 10
  • 100lbs: 10
  • 140lbs: 10,10,10

Reverse Grip Lat Pull Down

  • 100lbs: 12,12

Lat Pull Down

  • 100lbs: 10

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

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

Training Log: Tuesday November 27, 2012

November 27, 2012 — Leave a comment

Decided to do a bodybuilding back workout today. Slow controlled reps, little rest in between sets. Lats are pumped. I feel like I have wings...or a turtle shell.

Reverse Grip Bent Over Rows

  • 45lbs: 10
  • 100lbs: 10
  • 140lbs: 8,8,8

Bent Over Row

  • 140lbs: 8

Reverse Grip Lat Pull Down

  • 60lbs: 10
  • 100lbs: 10,10,10

Seated Cable Row (Pronated Grip)

  • 100lbs: 10,10,10

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 95lbs: 12,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 95lbs: 12,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 65lbs: 12,12
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