Archives For Workout Log

Training Log: Wednesday October 30, 2013

October 30, 2013 — Leave a comment

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

  • 10

Neck Training

Using the Spud Inc neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 90 lb: 10
  • 70 lb: 8

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 90 lb: 10
  • 70 lb: 8

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10

Front Squat

Paused and no belt until 370 lb.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 400 lb: 1
    • Missed on the 2nd rep. Dammit!
  • 390 lb: 2 * PR!
    • 2 rep max by +20 lb

Clean & Press

  • 45 lb: 10
  • 140 lb: 3
  • 190 lb: 1

Overhead Press

  • 200 lb: 1
  • 230 lb: 1
  • 240 lb: 3 * PR!
    • 3 rep max by +5 lb!
  • 200 lb: 5
  • 140 lb: 10

Barbell Curl

  • 45 lb: 20
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John Phung

Training Log: Tuesday October 29, 2013

October 29, 2013 — Leave a comment

Inverted Sit Ups

Upside down sit ups on my Teeter EP-950 inversion table.

  • 10

Heavy Bag

  • Right Kicks: 3 minutes
  • Left Kicks: 3 minutes

Sumo Deadlift

Belt at 500 lb.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 1
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • SLOW

Speed Deadlift With Bands

Hook grip, green bands.

  • 250 lb: 3,3,3,3,3
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Training Log: Monday October 28, 2013

October 28, 2013 — Leave a comment

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

Fat Gripz

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

No belt.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

Belt at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1

Paused High Bar/Low Bar Squat

Alternating low bar and high bar squats, so first set is HB, 2nd set is LB, etc.

No belt.

  • 322.5 lb: 5,5,5,5,5
    • Did an extra set because it felt easy.

Face Pulls

  • 70 lb: 12
  • 90 lb:

Reverse Grip Bench Press

Paused.

Testing out a wider grip on the bar (ring finger on the rings).

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 285 lb: 5,5,5
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Training Log: Saturday October 26, 2013

October 26, 2013 — Leave a comment

Inverted Sit Ups

Sit ups while hanging upside down on the Teeter Hang Ups EP-950 Inversion Table.

  • 10

Breathing Paused High Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused High Bar Squat

  • 410 lb: 1

High Bar Squat

  • 460 lb: 5 * PR!
    • +20 lb 5 rep max!
    • Saw stars after the first rep, and with each consecutive rep I saw even more stars.

Mat Pulls

6 mats.

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
  • 550 lb: 1
    • Held for 1 breath
  • 590 lb: X,X
    • Tried using straps the second time. Nope.
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John Phung

Training Log: Friday October 25, 2013

October 25, 2013 — Leave a comment

Left hamstring doesn't feel right, experience pain on outside of my left foot, on the pinkie knuckle side (??), and shoulders don't feel 100%.

So...I'm going to take it easy today (decided to take it "easy" after 500 lb squat attempt -_-)

Dragon Flags

  • 8

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 7

Breathing Paused Low Bar Squat

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3

Paused Low Bar Squat

  • 410 lb: 1

Low Bar Squat

No belt.

  • 460 lb: 1
  • 500 lb: X

Paused Low Bar Squat

No belt.

  • 372.5 lb: 3

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 320 lb: 3
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