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John Phung

Training Log: Tuesday October 2, 2012

October 2, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

V-Grip L-Sit Pull Ups

  • 8

Front Squat

  • 45lbs: 10
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 3
  • 280lbs: 2
  • 320lbs: 1
    • Missed on 2nd rep
  • 250lbs: 3,3
    • Paused

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 17

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

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

Barbell Curl

Attached a pair of Fatgripz Extreme that I won in a Facebook contest.

  • 45lbs: 20
  • 60lbs: 8

 

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Training Log: Tuesday September 25, 2012

September 25, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Jump Rope

  • 3 minutes

Front Squat

  • 45lbs: 10
  • 100lbs: 5
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 2
  • 280lbs: 1
    • Felt heavy
  • 245lbs: 3,3,3
    • Paused

Neck Extension

Done with plates (no pulley)

  • 25lbs: 20
  • 35lbs: 20
  • 45lbs: 20
  • 70lbs: 10

Neck Flexion

  • 25lbs: 20
  • 35lbs: 20
  • 45lbs: 20
  • 70lbs: 10

Neck Lateral Flexion

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

 

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Training Log: Tuesday September 18, 2012

September 18, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Jump Rope

  • 3 minutes
  • 3 minutes

Barbell Curl

  • 45lbs: 10
  • 75lbs: 8
  • 120lbs: 3
  • 100lbs: 8,8
  • 45lbs: 20

Neck Training

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 17

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 17

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 17

 

 

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Training Log: Saturday September 8, 2012

September 8, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Low Bar Squat

500lbs Squat...and all I had to do was go from high bar to low bar!

  • 45lbs: 15
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 500lbs: 1,1 *PR

Rack Pulls

About 8 1/4" off the ground. Half inch decrease from last week.

  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 2
  • 500lbs: 1
  • 600lbs: 1,1,1
  • 500lbs: 3

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 15

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 80lbs: 15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 55lbs: 15

Barbell Curl

  • 45lbs: 10
  • 100lbs: 8,8
  • 45lbs: 15
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John Phung

Training Log: Tuesday September 4, 2012

September 4, 2012 — Leave a comment

Foam Rolling

  • 10 minutes

Front Squat

  • 45lbs: 10
  • 100lbs: 5
  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 2
  • 280lbs: 1
  • 320lbs: 1,X
  • 240lbs: 3

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70bs: 20
  • 80lbs: 10

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 20
  • 80lbs: 10

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 40lbs: 20
  • 50lbs: 20
  • 55lbs: 10

Barbell Curl

  • 45lbs: 15
  • 100lbs: 6,6,6

Reverse Barbell Curl

  • 45lbs: 10
  • 65lbs: 10

 

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