Archives For Workout Log

Training Log: Tuesday April 2, 2013

April 2, 2013 — Leave a comment

Foam Rolling

  • 10 minutes

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5

Heavy Bag and Jump Rope

1 minute rest in between rounds.

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

Front Squat

  • 45 lb: 20
  • 140 lb: 5
  • 230 lb: 3
    • Slipped off my shoulders on the 3rd rep. Was able to re-rack the bar though.
  • 280 lb: 1
  • 320 lb: 1
  • 330 lb: 1 *PR!
    • 1RM I think.
  • 350 lb: MISSED
    • Bar rolled off my shoulders onto the safeties at the bottom of the squat.
  • 240 lb: 3,3,3

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 8
  • 70 lb: 15
    • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 8
  • 70 lb: 15
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 80 lb: 8
In Workout Log , , , ,
permalink
307.5 lb Reverse Grip Bench Press

Training Log: Monday April 1, 2013

April 1, 2013 — Leave a comment

Texas method volume day.

Foam Rolling

L-Sit Chin Ups

With the blue Fat Gripz.

  • Body weight (~200 lb): 6

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 440 lb: 1
  • 380 lb: 3,3,3
    • +10 lb from last week.

High Bar Squat

  • 380 lb: 3,3,3
    • +10 lb from last week.
  • 350 lb: 5,5,5
    • +5 lb from last week.

Face Pulls

  • 70 lb: 10
  • 80 lb: 10

Reverse Grip Bench Press

307.5 lb Reverse Grip Bench Press

307.5 lb Reverse Grip Bench Press

Paused until work sets.

Really focused on leg drive during the set. Makes it a whole lot easier.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 307.5 lb: 5,5,5
    • +2.5 lb from last week.
In Workout Log , , , , , , , ,
permalink

Training Log: Friday March 29, 2013

March 29, 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
  • 440 lb: 1
  • 410 lb: 5
    • Was thinking about doing sets of 3 reps, but decided to go with 1 set of 5.

High Bar Squat

  • 410 lb: 5

Face Pulls

  • 70lbs: 15

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 300 lb: 1
  • 350 lb: 1
    • Easy first rep, missed on the 2nd rep due to slipping! DAMMIT.
  • 350 lb: 2 *PR!
    • Changed into a tank top.
    • Missed the 3rd rep. Still, 350x2 is a 2RM!
  • 327.5 lb: 3,2
    • +2.5 lb from last week.
    • Missed on 3rd rep, last set. GAH.

One-Arm Suitcase Deadlift

Hook grip.

Left side first, then right side.

Bar set at about mid shin.

  • 140 lb: 5,5,5
In Workout Log , , , , , ,
permalink

Training Log: Wednesday March 27, 2013

March 27, 2013 — Leave a comment

Texas method recovery day.

Foam Rolling

L-Sit V-Grip Pull Ups

  • Body weight (~200 lb): 8

High Bar Squat

Put on a pair of Fat Gripz Extreme. Feel it a bit more in my lower back.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 440 lb: 1
  • 410 lb: 3

Front Squat

Used straps. Felt like the bar was sitting on my collar bones, so I added the blue Fat Gripz to the last set at 230 lb and 320 lb. Feels better that way.

  • 140 lb: 3
  • 230 lb: 3,3,3
  • 320 lb: 1
    • Almost rolled off my shoulders.

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 225 lb: 5 *PR!
    • 5 rep max! Finally! Previous best at this weight was 4 reps way back in January.

Barbell Curl

  • 45 lb: 10
  • 75 lb: 10
  • 85 lb: 10
In Workout Log , , , , , , ,
permalink
John Phung

Training Log: Tuesday March 26, 2013

March 26, 2013 — Leave a comment

Foam Rolling

  • 10 minutes

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

Forearms pretty sore after 4 sets, couldn't even get 1 rep the 5th set.

  • Body weight (~200 lb): 5,5,5,5,X

Heavy Bag and Jump Rope

1 minute rest in between rounds.

  • Jump rope: 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag (right kicks): 3 minutes
  • Jump rope: 3 minutes
  • Heavy bag (left kicks): 3 minutes
  • Jump rope: 3 minutes
    • Used a Muay Thai heavy rope.
  • Jump rope: 3 minutes

Neck Training

Using the Ironmind Headstrap Fit For Hercules neck harness and low pulley attachment.

Neck Extension (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 6,6,6
  • 70 lb: 12
    • Drop set. Done right after last set of neck side flexion.

Neck Flexion (Harness)

  • 30 lb: 20
  • 60 lb: 20
  • 110 lb: 6,6,6
  • 70 lb: 12
    • Drop set.

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 80 lb: 6,6,6
In Workout Log , , ,
permalink