Training Log: Saturday January 19, 2013

January 19, 2013 — 2 Comments

Jump Rope & Heavy Bag

  • Heavy bag: 3 minutes on, 1 minute off (right kicks)
  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (left kicks)
  • Jump rope: 3 minutes on, 1 minute off
  • Heavy bag: 3 minutes on, 1 minute off (punches)
  • Jump rope: 3 minutes on, 1 minute off

L-Sit Chin Ups

  • Body weight (200lbs): 11,11,10,8,8
    • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 20,12,12

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 20,12,12

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 20,12,12
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John Phung

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Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.




Quick Stats
Height: 5'4" on non-squat days
Weight: 200 lb 210 lb ~220 lb (FOREVER BULK BRAH)

Credentials


Programs
  • Texas Method: March 4, 2011 - April 28, 2013
  • Smolov Jr for Bench Press: June 4 - 22, 2012
  • Starting Strength: Nov 29, 2010 - March 4, 2011