Archives For Workout Log

Training Log: Wednesday May 1, 2013

May 1, 2013 — Leave a comment

Foam Rolling

L-Sit V-Grip Pull Ups

Hook grip.

  • Body weight (~200 lb): 8

Front Squat

Paused my reps until 280 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
  • 380 lb: 1 * PR!
    • New 1RM by 10 lb!
    • Right side underneath my ribs feel a bit achy.
  • 390 lb: MISSED
    • Didn't take a big breath before the descent.
  • 390 lb: 1 * PR!
    • New 1RM by 10 lb...again!
    • Decided to try 390 lb again after some mental debate. Figured if I just took a deeper breath this time, I would get it.
    • My front squat has now overtaken my bench press.
  • 260 lb: 3,3,3
    • Beltless & paused.
    • 3 sets instead of 5. Don't want to overdo it.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Going to try benching 3 times per week leading up to the meet in June. Mainly for more practice. Let's see what happens.

All reps are paused.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 340 lb: 1
  • 350 lb: 1
  • 280 lb: 3,3,3

Modified Bradford Press

1 OHP + 1 BTN = 1 rep.

  • 45 lb: 5
  • 100 lb: 5
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neck training

Training Log: Tuesday April 30, 2013

April 30, 2013 — 2 Comments

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5,5,5

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

Neck Training

Using the Ironmind neck harness and low pulley attachment.

neck training

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5,5
  • 85 lb: 10
    • Drop set. Done right after last set of neck side flexion.
  • 70 lb: 12
    • Drop set.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 100 lb: 5
  • 115 lb: 5,5,5
  • 85 lb: 10
    • Drop set.
  • 70 lb: 12
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 5
  • 85 lb: 5,5,5
  • 70 lb: 10
    • Drop set.
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2 Ton Axel Stand

Training Log: Monday April 29, 2013

April 29, 2013 — Leave a comment

Behold the latest addition to "John Phung's Gym For Muscles": 2 Ton Axle Stands used as an adjustable height deadlift jack!

2 Ton Axel Stand

Makes taking off plates super easy!

L-Sit Chin Ups

Fat gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused until work sets.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 402.5 lb: 3,3,3,3
    • +2.5 lb from last week.
    • 4 sets instead of 3

High Bar Squat

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

Low Bar Squat

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

High Bar Squat

  • 362.5 lb: 5,5
    • +2.5 lb from last week.
    • 2 sets instead of 3

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Going to start doing paused sets of 3, because sets of 5 is getting too hard and to practice pausing my bench for the competition.

I'm dialing back down on the weight to 300 lb, and increasing the number of sets (10 sets of 3 reps).

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 300 lb: 1
  • 355 lb: X,1
    • Back a little too sweaty, slipped and missed on first set. Changed to tank top after.
    • +5 lb from last week.
  • 300 lb: 3,3,3,3,3,3,3,3,3,3
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Training Log: Saturday April 27, 2013

April 27, 2013 — Leave a comment

Pre-buffet workout. Gotta earn my food!

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

High Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 440 lb: 5 * PR! (5RM)
    • 5 rep max

Deadlift

Hook grip, touch and go.

  • 140 lb: 5
  • 190 lb: 5
  • 230 lb: 3
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1
  • 410 lb: 3
    • First time I did 3 reps with a hook grip that I can remember.
    • Thumbs look like they've been run over by a car. Cool!
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Training Log: Friday April 26, 2013

April 26, 2013 — Leave a comment

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

Paused until 500 lb.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • A bit tough. Maybe I'll stick with sub-500, because this felt like a bit of a grind. We'll see.
  • 440 lb: 5 * PR!

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Paused until work sets.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
  • 390 lb: MISSED
    • Originally planning on NOT trying a 1RM. Got greedy as I warmed up.
    • Out of the rack and on the descent it felt smooth. Don't think I got it up half way. I did set it down gently though.
  • 330 lb: 3
    • My right hand rotated slightly out of place on the 2nd rep, which messed me up.
    • Missed on the 4th rep. Wanted 5. Going to call it a day.
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