Archives For Workout Log

Training Log: Monday September 16, 2013

September 16, 2013 — Leave a comment

Heavy Bag

  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes
  • Random Combos: 3 minutes

Barbell Rows

Hook grip.

  • 45 lb: 10
  • 140 lb: 10
  • 190 lb: 5
  • 230 lb: 8,8,8
    • Tried to do Pendlay rows, but back not flat enough (ie. parallel to the ground). Meh.
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John Phung

Training Log: Sunday September 15, 2013

September 15, 2013 — Leave a comment

Lower back took a beating last week, so I'm going to deload my squat using front squats today.

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Pull Ups

With Fat Gripz

  • Body weight (~207 lb): 7

Front Squat

No Belt. Paused all reps.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: X
    • Tried for a beltless PR. Not today.
  • 297.5 lb: 3,3,3,3,3
    • +2.5 lb from last Tuesday.
    • Wider stance doesn't seem to work well for me with paused front squats. Had a hard time during the first 2 sets using a medium'ish width stance. Narrowed my stance and they felt fine.

High Bar Squat

  • 297.5 lb: 5
    • No belt.

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 322.5 lb: 3,3,3
    • +2.5 lb from last week, 3 sets instead of 5.
  • 302.5 lb: 5,5
    • +2.5 lb from last week.
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Training Log: Thursday September 12, 2013

September 12, 2013 — Leave a comment

Dragon Flags

  • 7

Foam Rolling

Ab Wheel

  • 6

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~205 lb): 6

Breathing Paused Low Bar Squat

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

Paused Low Bar Squat

Belted up at 460 lb.

  • 410 lb: 1
  • 460 lb: 1

Low Bar Squat

  • 500 lb: 1
  • 440 lb: 8 * PR!
    • 8 rep max
    • Last rep was tough. Felt like I was on my toes.

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
  • 335 lb: 5 * PR!
    • +5 lb 5 rep max!

Regular Grip Bench Press

  • 350 lb: 1 * PR!
    • 1 rep max using a REGULAR grip
    • Had to use neoprene padding for my palms. Still not used to the pressure of the bar in my hands. Weird.
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Training Log: Tuesday September 10, 2013

September 10, 2013 — 2 Comments

Didn't do my neck workout yesterday because too exhausted from hitting the heavy bag, so I'm doing it today.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10
  • 70 lb: 10

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10,10,10
  • 70 lb: 10

Neck Side Flexion (Harness)

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

Front Squat

Trying out a wider stance.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1 * PR!
    • Beltless paused 1RM!
    • Easy PR.
  • 330 lb: 5 * PR!
    • 5 rep max
    • A lot harder than the previous PR. I thought I might be able to get 8 before doing this set LOL

Clean & Press

  • 45 lb: 10
  • 140 lb: 3
  • 190 lb: 2

Overhead Press

  • 230 lb: 2
  • 190 lb: 5,5

Barbell Curl

  • 100 lb: 8
  • 45 lb: 25
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roundhouse

Training Log: Monday September 9, 2013

September 9, 2013 — Leave a comment

Heavy Bag

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Random Punches: 3 minutes
  • Random Punches: 3 minutes
  • Random Punches: 3 minutes
  • Kicks: 3 minutes
  • Random Combos: 2 minutes
  • Right Kicks: 3 minutes
  • Left Kicks: 3 minutes
  • Right/Left Kicks: 3 minutes

Man, too tired to do anything else today.

I think my stamina is a little better than before, because I can throw near-full power kicks without tiring out as quickly.

Hands need to be up more.

Had a cramp during the rounds where I kicked the bag, but not the last round surprisingly.

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