John Phung

Training Log: Monday October 15, 2012

October 15, 2012 — Leave a comment

Texas Method volume day.

Foam Rolling

10 minutes

L-Sit V-Grip Pull Ups

10

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
410lbs: 3,3,3,3,3,3,3,3,3,4
- About 3-3.5 minutes in between sets.
- ~6 minutes in between sets 9 and 10
- +5lbs from last week.
- Missed on 5th rep, last set.

Reverse Grip Bench Press (Paused)

45lbs: `10
140lbs: 5
190lbs:3
230lbs: 5,5,5,5,5

In Workout Log high bar squat, reverse grip bench press, Texas method, volume day

Training Log: Monday October 8, 2012

October 8, 2012 — Leave a comment

Happy (Canadian) Thanksgiving!

Texas Method volume day.

Foam Rolling

10 minutes

High Bar Squat

This was grueling.

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
405lbs: 3,3,3,3,3,3,3,3,3,5
- About 2.5-3 minutes in between sets.
- ~6 minutes in between sets 9 and 10
- +5lbs from last week.
- I think this is a 5RM

Dips

Bodyweight (200lbs): 10
Bodyweight (200lbs) + 45lbs: 10,10

In Workout Log dips, high bar squat, Texas method, volume day

Training Log: Monday October 1, 2012

October 1, 2012 — Leave a comment

Texas Method volume day.

Foam Rolling

10 minutes

L-Sit V-Grip Pull Ups

10

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
400lbs: 3,3,3,3,3,3,3,3,3,3
- About 2.5-3 minutes in between sets.
- +5lbs from last week.
- Failed on 4th rep, last set.

Reverse Grip Bench Press

I'm trying these out to see if they feel better on my wrist, forearms, elbows and shoulders compared to a regular (or close grip) bench press.

Pain shooting down my left arm.

45lbs: 10
100lbs: 10
140lbs: 5
190lbs: 5
230lbs: 2

Dips

No pain. Maybe I need a Swiss bar.

Body weight (~200lbs): 20,20,15

In Workout Log dips, high bar squat, reverse grip bench press, Texas method, volume day

Training Log: Monday September 24, 2012

September 24, 2012 — Leave a comment

Foam Rolling

10 minutes

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
395lbs: 3,3,3,3,3,3,3,3,3.5
- About 2.5-3 minutes in between sets.
- +5lbs from last week.
- Last set of 5, I had to take progressively more breaths with every rep.

Face Pulls

60lbs: 10
80lbs: 8

Close Grip Bench Press

45lbs: 10
100lbs: 8
140lbs: 5
190lbs: 3
245lbs: 5,5,5
- +5lbs from last week, but 3 sets instead of 5.

In Workout Log Bench Press, close grip bench press, face pulls, foam rolling, high bar squat, Texas method, volume day

Training Log: Monday September 17, 2012

September 17, 2012 — Leave a comment

Foam Rolling

10 minutes

High Bar Squat

45lbs: 20
140lbs: 10
230lbs: 5
320lbs: 3
410lbs: 2
460lbs: 1
390lbs: 3,3,3,3,3,3,3,3,3,3
- About 2.5 minutes in between sets.
- +5lbs from last week.
- Failed on 4th rep