Archives For neck

John Phung

Training Log: Tuesday November 20, 2012

November 20, 2012 — Leave a comment

Plagued with hiccups all throughout today's workout -_-;

Heavy Bag

  • 5 minutes

L-Sit V-Grip Pull Ups

  • Body weight (~202lbs): 10

Front Squat

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 265lbs: 3,3
    • Paused

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 85lbs: 12
  • 95lbs: 10,10

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 85lbs: 12
  • 95lbs: 10,10

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 60lbs: 12
  • 65lbs: 10,10
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John Phung

Training Log: Tuesday November 13, 2012

November 13, 2012 — Leave a comment

Foam Rolling

Heavy Bag

  • 15 minutes
    • Punching. I love the feeling of my bare knuckles piercing into the heavy bag.

Front Squat

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 280lbs: 3
    • Paused

L-Sit V-Grip Chin Ups

  • Body weight (~202lbs): 10,10,

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 19
  • 70lbs: 16

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20
  • 70lbs: 20

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 20
  • 50lbs: 20

Inverted Rows

  • Body weight (~202lbs): 15,15
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John Phung

Training Log: Saturday November 3, 2012

November 3, 2012 — Leave a comment

Heavy Bag

  • 10 minutes
  • mostly punching

L-Sit V-Grip Chin Ups

  • 5
  • Lats and forearms fried from yesterday's deadlifts

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 20

Barbell Curl

  • 45lbs: 20
  • 75lbs: 10,10
  • 45lbs: 15
    • Attached a pair of Fatgripz Extreme to the bar.

 

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John Phung

Training Log: Tuesday October 30, 2012

October 30, 2012 — Leave a comment

Heavy Bag

  • 15 minutes
  • 20 right kicks, 20 left kicks repeat 5x each (total 100 kicks/side)
  • about 50% power

Front Squat

Paused.

  • 45lbs: 10
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 3
  • 280lbs: 2
  • 320lbs: 1
  • 265lbs: 3

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 18

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 20
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John Phung

Training Log: Tuesday October 16, 2012

October 16, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Heavy Bag

  • 15 minutes
  • 20 right kicks, 20 left kicks repeat 5x each (total 100 kicks/side)
  • about 50% power

Front Squat

Paused.

  • 45lbs: 10
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 3
  • 300lbs: 1
  • 260lbs: 3,2,3
    • Bar rolled forward off my right shoulder at the bottom of the 2nd set, 3rd rep @260lbs.

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20
  • 95lbs: 7

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 20
  • 95lbs: 7

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 20
  • 60lbs: 8

Barbell Curl

  • 45lbs: 20
  • 75lbs: 8
  • 100lbs: 6

 

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