Archives For reverse hypers

John Phung

Neck Harness, L-Sit V-Grip Chin Ups, Reverse Hypers & Face Pulls: Tuesday May 15, 2012

May 15, 2012 — Leave a comment

Neck Extension

  • 25lbs: 25
  • 35lbs: 20
  • 45lbs: 20
  • 55lbs: 20

Neck Flexion

  • 25lbs: 25
  • 35lbs: 20
  • 45lbs: 20
  • 55lbs: 20

Neck Side Flexion

  • 25lbs: 25
  • 35lbs: 20

L-Sit V-Grip Chin Ups

  • Bodyweight (200lbs): 10,10,10

Reverse Hypers

  • 10,10,10

Face Pulls

  • 60lbs: 10,10,10
    • Superset with reverse hypers
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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

Neck Training & Reverse Hypers: Tuesday, April 17 2012

April 17, 2012 — Leave a comment

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 60lbs: 10
  • 70lbs: 15,15
  • 45lbs: 12
    • Last set = drop set

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 60lbs: 10
  • 70lbs: 15,15
  • 45lbs: 12
    • Last set = drop set

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 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: 5,5,10
    • Last 3 sets used a 5lb plate and attached in between a chain connecting 2 ankle cuffs.
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John Phung

Texas Method Training Log: Wednesday March 21, 2012 [Recovery Day]

March 21, 2012 — Leave a comment

High Bar (aka Olympic) Squat

Warm Up

  • 45lbs: 20
  • 137.5lbs: 5
  • 187.5lbs: 3

Main Sets

  • 242.5lbs: 5,5

Bench Press

Warm Up

  • 45lbs: 10
  • 137.5lbs: 5
  • 187.5lbs: 3
    • Pecs feel sore for some reason.

Main Sets

  • 227.5lbs: 5

Reverse Hypers

10,10,10

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John Phung

Neck Training + Reverse Hypers: Tuesday March 13, 2012

March 13, 2012 — Leave a comment

Neck Extension

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 10
  • 50lbs: 25,25,25

Neck Flexion

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 10
  • 50lbs: 25,25,25

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 25

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 20
  • 25lbs: 15
  • 35lbs: 25

Notes

  • Giant sets
  • Used the Ironmind neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextensions

  • 12,12,12
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