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John Phung

Training Log: Monday July 1, 2013

July 1, 2013 — Leave a comment

Dragon Flag

These are hard.

  • 2

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Breathing Paused Low Bar Squat

Breathing paused squats up to 320 lb. Exhaled fully at the bottom, followed by 1 breath. I found it harder to inhale as the weight increased.

  • 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
  • 385 lb: 3,3,3
    • +5 lb from last week.

High Bar Squat

  • 385 lb: 3,3,3
    • +10 lb from last week.

Low Bar Squat

  • 345 lb: 5
    • +5 lb from last week.

High Bar Squat

  • 345 lb: 8
    • +5 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

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
  • 290 lb: 5,5,5,5,5
    • +5 lb from last week.

Bench Press (Regular "Pronated" Grip!)

  • 230 lb: 5
  • 140 lb: 10
    • Drop set.
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John Phung

Training Log: Saturday June 29, 2013

June 29, 2013 — Leave a comment

Ab Wheel

  • 5

Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 7,7
  • 45 lb: 12

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 7
  • 90 lb: 5
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 10
  • 120 lb: 7
  • 90 lb: 5
    • Drop set.
  • 70 lb: 10
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 7
  • 70 lb: 5
    • Drop set.

Cable Hammer Curls - Rope Attachment

Super set with tricep pushdowns.

  • 32.5 lb: 12,12,12,12,12

Triceps Pushdown - Rope Attachment

Super set with cable hammer curls.

  • 32.5 lb: 12,12,12,12,12
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Training Log: Friday June 28, 2013

June 28, 2013 — Leave a comment

Something happened earlier this week that made me want to attack the weights today.

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 490 lb: 2 * PR!
    • 2 rep max!
    • Missed too many times trying a double at 500 lb, so I might as well do 490 lb and work my way up.
  • 410 lb: 5
    • +10 lb from last week.

High Bar Squat

  • 410 lb: 5
    • +10 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

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
  • 330 lb: 5 * PR!
    • 5 rep max! FINALLY
    • I tried a regular grip bench press a few minutes after this. Felt weird once I unracked it, so I placed it back onto the J-hooks.

Deadlift

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1
  • 570 lb: 1 * PR!
    • +7.8 lb 1 rep max...with a hook grip!
  • 500 lb: 3 * PR!
    • Straps.
    • 3 rep max
  • 460 lb: 5 * PR!
    • Straps.
    • 5 rep max
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Front Squat

Training Log: Wednesday June 26, 2013

June 26, 2013 — Leave a comment

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

Beltless and paused up to 280 lb.

Paused again at 270 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 190 lb: 3
  • 230 lb: 3
  • 280 lb: 2
  • 330 lb: 1
  • 370 lb: 1
  • 350 lb: 3 * PR!
    • 3 rep max!
    • Missed on the 3rd rep last week, got it this week.
    • My grip changed midway throughout the set for some reason, from holding onto straps to placing my hands on the bar.
  • 272.5 lb: 3,3,3,3,3
    • Paused.
    • 5 sets instead of 3
    • +2.5 lb from last week.

High Bar Squat

  • 272.5 lb: 10

Overhead Press

Beltless up to work sets.

  • 45 lb: 10
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 230 lb: 1
  • 190 lb: 5,5,5
  • 140 lb: 9

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 100 lb: 8
  • 45 lb: 12
    • Drop set.
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John Phung

Training Log: Monday June 24, 2013

June 24, 2013 — Leave a comment

Foam Rolling

Ab Wheel

  • 5

Band Pull Aparts

Shoulder Dislocations

  • 10

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Beltless up to 410 lb.

Paused up to 460 lb.

  • 45 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Going to increase my over-warmup to 500 lb and see how that goes.
    • A bit of a grind halfway up, but didn't see any stars after the rep.
  • 380 lb: 3,3,3
    • +10 lb from last week.

High Bar Squat

  • 380 lb: 3,3,3
    • +10 lb from last week.

Low Bar Squat

  • 340 lb: 5
    • +10 lb from last week.

High Bar Squat

  • 340 lb: 8
    • +10 lb from last week.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 370 lb: 1
    • A bit of a grind, but stuck with it and locked it out.
  • 285 lb: 5,5,5
    • +5 lb from last week.
    • 3 sets instead of 5

Bench Press (Regular "Pronated" Grip!)

  • 285 lb: 5,5
    • First set: pinky on the rings
    • Second set: slightly narrower grip. Wore some neoprene padding on my hands to deal with the palm pressure/pain.
    • Felt weak on these! My palms isn't used to the pressure anymore. Weird.
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