John Phung

Training Log: Tuesday March 26, 2013

March 26, 2013 — Leave a comment

Foam Rolling

  • 10 minutes

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

Forearms pretty sore after 4 sets, couldn't even get 1 rep the 5th set.

  • Body weight (~200 lb): 5,5,5,5,X

Heavy Bag and Jump Rope

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag (right kicks): 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag (left kicks): 3 minutes
  • Jump rope: 3 minutes
    • Used a Muay Thai heavy rope.
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 6,6,6
  • 70 lb: 12
    • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 6,6,6
  • 70 lb: 12
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 80 lb: 6,6,6
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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