Archives For Workout Log

Training Log: Wednesday April 24, 2013

April 24, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Pull Ups

Hook grip.

  • Body weight (~200 lb): 8

Front Squat

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 370 lb: 1 * PR!
    • New 1RM...by 20 lb! Not too bad...but still not double body weight.
  • 255 lb: 3,3,3,3,3
    • +5 lb from last week
    • 5 sets instead of 3
    • Started to pause these squats at the 2nd set
    • Beltless starting on the 3rd set

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 210 lb: 1
  • 240 lb: 2 * PR!
    • 2RM! I think. I feel like I've done this weight for 2 reps before, but I cannot find any record of it through a Google search. Time to fill out an empty box in my personal records table!
  • 200 lb: 5,5

Barbell Curl

I think curls would be more fun to do if I had a mirror.

  • 45 lb: 10
  • 70 lb: 12

Reverse Barbell Curl

  • 45 lb: 10
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John Phung Back

Training Log: Tuesday April 23, 2013

April 23, 2013 — Leave a comment

L-Sit Chin Up

Hook grip. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

  • Heavy bag (right kicks): 3 minutes
  • Heavy bag (left kicks): 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Jump rope: 3 minutes

Neck Training

Took a picture of my back to see what the back of my neck looks like after a neck pump.

I recognize my rack, but I do not recognize my back:

John Phung Back

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 55 lb: 20,20,20
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Training Log: Monday April 22, 2013

April 22, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

L-Sit Chin Ups

Hook grip. Gotta increase my pain tolerance.

  • Body weight (~200 lb): 6

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

High Bar Squat

  • 400 lb: 3,3,3
    • +5 lb from last week.
  • 360 lb: 5,5,5
    • +2.5 lb from last week.
    • Might have done an extra set...but I'm not 100% sure...dammit. I did another set to make sure I got the 3x5 I wanted.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

Changed my shirt because my previous one was pretty sweat from squatting. Also, the shirt that I'm wearing has some printed writing and a logo on the back, so it'll probably stick to the bench a little better and prevent me from sliding.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 300 lb: 1
  • 350 lb: 1
  • 315 lb: 5,5,4
    • +2.5 lb from last week.
    • Gah missed on last rep, last set. GRrrr...
    • Grip felt a little off on the third set when I unracked the bar.
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Mat Pulls

Training Log: Saturday April 20, 2013

April 20, 2013 — 2 Comments

Let's do some pulling today. Haven't deadlifted or rack/mat pulled since March 1, 2013.

Feeling weak!

Foam Rolling

L-Sit Chin Ups

With Fat Gripz.

  • Body weight (~200 lb): 6

Mat Pulls

Mat Pulls

Gotta to ease back into pulling...again :/

I haven't done any serious pulling in over a month, and man, my hands and thumbs hurt.

And here's a tip: roll one side of the loaded barbell onto a tiny weight to elevate it slightly off the ground (or mats) to make adding and removing plates easier.

Wish I did this earlier!

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

Hook grip. Straps starting at 460x3.

  • 140 lb: 5
  • 140 lb: 5
  • 190 lb: 5
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 2
  • 460 lb: 1
  • 500 lb: 1,1,1,X
    • Need to rebuild my pain tolerance.
  • 460 lb: 3
  • 410 lb: 5
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Training Log: Friday April 19, 2013

April 19, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

L-Sit Chin Ups

With blue Fat Gripz.

  • Body weight (~200 lb): 5

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 500 lb: 1
    • Not too bad...let's TRY A PR
  • 515 lb: 1 * PR!
    • 1 rep max by 5 lb!
    • Was thinking about 520 at first, but didn't want to miss and regret not trying 515.
    • Half way up, I felt the muscles in the middle of my back kick in. I think the same ones that were sore from front squatting the other day.

High Bar Squat

  • 440 lb: 3
    • Tough, a bit of a grind.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

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