Archives For neck

John Phung

Neck Harness, L-Sit V-Grip Pull Ups & Chin Ups: Tuesday May 22, 2012

May 22, 2012 — Leave a comment

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 20
  • 45lbs: 10
  • 60lbs: 20

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 35lbs: 20
  • 45lbs: 10
  • 60lbs: 20

Neck Side Flexion

  • 15lbs: 30
  • 25lbs:20
  • 35lbs:20

L-Sit V-Grip Pull Ups

  • Bodyweight (200lbs): 8

L-Sit V-Grip Chin Ups

  • Bodyweight (200lbs): 10,10
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John Phung

Texas Method Training Log: Wednesday May 2, 2012 [Recovery Day]

May 2, 2012 — Leave a comment

Low Bar Back Squat

  • 45lbs: 10
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 277.5lbs: 5,5

Overhead Press

  •  45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 3
  • 187.5lbs: 5

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 40lbs: 20
  • 71lbs: 20

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 40lbs: 20
  • 71lbs: 20

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 40lbs: 10

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 40lbs: 10

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing

L-Sit Pull Ups

  • Bodyweight (200lbs): 8

L-Sit Chin Ups

  • Bodyweight (200lbs): 8,8
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John Phung

L-Sit V-Grip Pull Ups, Chin Ups, Neck & Reverse Hypers: Tuesday April 24 2012

April 24, 2012 — Leave a comment

L-Sit V-Grip Chin Ups & Pull Ups

  • Bodyweight (200lbs): 10,10,10*,10*
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.
    • *V-grip, L-sit pull ups

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 45lbs: 20
  • 70.75lbs: 20,20

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 45lbs: 20
  • 70.75lbs: 20,20

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextension

  • No weight: 10
  • 10lbs: 8,8
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John Phung

High Bar Squat, Neck & Reverse Hypers: Saturday April 21, 2012

April 21, 2012 — Leave a comment

I wonder what would happen to my squat if I squatted more often...

Well, let's find out!

High Bar Squat

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3
  • 227.5lbs: 3
  • 277.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 317.5lbs: 3

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 10
  • 70.5lbs: 20,20

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 10
  • 70lbs: 20,20

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 38.5lbs: 30

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextension

  • No weight: 10
  • 5lbs: 10
  • 7.5lbs: 10,10

 

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John Phung

Texas Method Training Log: Wednesday April 11, 2012 [Recovery Day]

April 11, 2012 — Leave a comment

Front Squat

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Set

  • 237.5lbs: 3,1,3,3
    • Used straps for sets 1, 3 and 4
    • 2nd set tried Brink grip. But after the 1st rep, it started rolling down my arm.

Push Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 8
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 187.5lbs: 2
  • 207.5lbs: 1

Main Sets

  • 227.5lbs: 3

L-Sit V-Grip Chin Ups

  • Bodyweight (198lbs): 12,12,12,12
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 10
  • 51lbs: 25,25,25

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 10
  • 51lbs: 25,25,25

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 37.5lbs: 30

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing
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