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Training Log: Friday May 17, 2013

May 17, 2013 — Leave a comment

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • 1st rep felt hard, and I missed on the 2nd rep.
  • 420 lb: 3

Face Pulls

  • 70 lb: 13
  • 90 lb: 12

Reverse Grip Bench Press

Paused until 365x2.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 365 lb: 2 * PR!
    • 2 rep max!
    • I was planning on attempting 370x2, but I wussed out and did 365 instead.
  • 330 lb: 3,2,2
    • Paused.
    • Last rep on the first set was tough.
    • I think I'll start doing all doubles next Friday.
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Training Log: Wednesday May 15, 2013

May 15, 2013 — Leave a comment

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 6

Front Squat

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1
    • Wanted to go for 2 reps, but felt a little twinge in the middle of my back on the right side.
    • Going to stop front squatting here, don't want to make this any worst.

Face Pulls

  • 70 lb: 12
  • 90 lb: 10

Reverse Grip Bench Press

All reps are paused.

Wore my Romaleos 2 and didn't use the 35 lb plates under my feet today.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 350 lb: 1
    • Ugly rep.
  • 340 lb: 1,1
  • 320 lb: 3

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 5

Barbell Curl

  • 45 lb: 10
  • 100 lb: 6,6,8
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John Phung

Training Log: Tuesday May 14, 2013

May 14, 2013 — Leave a comment

Foam Rolling

  • 15 minutes

L-Sit Chin Up

Hook grip on my B&R bar. Done throughout the workout.

  • Body weight (~200 lb): 6,6,6,6,6,6,6

Heavy Bag and 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
  • Jump rope: 3 minutes

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: 5,5
  • 90 lb: 10
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 10
    • Drop set.

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10
  • 90 lb: 5,5
  • 70 lb: 10
    • Drop set.
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Training Log: Monday May 13, 2013

May 13, 2013 — Leave a comment

Felt a little nauseous this morning and all throughout the workout, but managed to get through it.

Foam Rolling

  • 15 minutes

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 407.5 lb: 3,3,3,3
    • +2.5 lb from last week.
    • 4 sets instead of 3

High Bar Squat

  • 407.5 lb: 3,3
    • +2.5 lb from last week.
    • 2 sets instead of 3

Low Bar Squat

  • 367.5 lb: 5
    • 1 set instead of 0.

High Bar Squat

  • 367.5 lb: 5
    • +2.5 lb from last week.
    • 1 sets instead of 3

Face Pulls

  • 70 lb: 12
  • 80 lb: 12

Reverse Grip Bench Press

Paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 320 lb: 1
  • 360 lb: 1
  • 315 lb: 3,3,3,3,3,3,3,3,3,3
    • +5 lb from last week.
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Training Log: Saturday May 11, 2013

May 11, 2013 — Leave a comment

Low back, right side aches a bit.

L-Sit Chin Ups

Fat Gripz.

  • Body weight (~200 lb): 6

High Bar Squat

Paused up to 440 lb.

Beltless up to 320 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 460 lb: 1
  • 480 lb: 2 * PR!
    • 2 rep max
    • Reps felt slow, but I'll take it.

Mat Pulls

8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.

Hook grip.

  • 140 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1
  • 530 lb: X,1
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