Archives For Workout Log

John Phung

Training Log: Monday March 18, 2013

March 18, 2013 — Leave a comment

Injury healing up nicely.

For low bar squat, I don't experience pain if I keep tight in and out of the hole (vs bouncing up).

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
    • Nice, no pain to my right side!
  • 335 lb: 5,5,5

High Bar Squat

  • 355 lb: 5,5,5

Face Pulls

  • 70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Switching to 3x5 from 5x5. 5x5 seemed too taxing.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 302.5 lb: 5,5,5
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Training Log: Friday March 15, 2013

March 15, 2013 — 2 Comments

My body seems to be healing up pretty good. I no longer experience that much pain when sneezing.

I can be more explosive out of the hole in the squat without feeling much pain or discomfort.

Also, I was planning on deloading this week (including today) for the bench press, but I felt fresh from taking it easy on Monday that I figured heck, why not go for some PR's??

So I did.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 190 lb: 5
  • 230 lb: 5
  • 280 lb: 5
  • 330 lb: 5,5,5

High Bar Squat

Face Pulls

  • 70lbs: 15

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 375 lb: 1 *PR - 1RM!
    • Back cramped up as I was pressing the bar up. Bar dipped a bit, but I pressed it back up.
    • +5 lb PR
  • 320 lb: 5 *PR - 5RM!
    • Previous 5RM was 315 lb
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Training Log: Wednesday March 13, 2013

March 13, 2013 — 3 Comments

Drank a strawberry flavored MuscleTech phase 8 "protein shake" today. Taste a bit like medicine.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 190 lb: 5
  • 230 lb: 5
  • 280 lb: 5
  • 325 lb: 5,5,5

High Bar Squat

  • 325 lb: 5,5,5

Overhead Press

Taken off the rack.

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 190 lb: 1
  • 225 lb: 3,3,2,2,2
    • 225 x 5 is eluding me...

Barbell Curl

Started from the top (instead of the bottom), as described in the book Starting Strength.

  • 45 lb: 10
  • 60 lb: 10
  • 75 lb: 12,12
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MuscleTech Phase8

Training Log: Tuesday, March 12, 2013

March 12, 2013 — Leave a comment

Man, I waited all day for UPS to deliver a package to me.

I recall they delivered a few packages earlier around noon'ish, so I waited.

At 12:00 PM, they still didn't deliver so I still waited, thinking that they would deliver ANY MINUTE NOW.

I had to go to the washroom too, but I held out in hopes of a delivery. But nope, couldn't take it anymore so I went.

Around 2'ish they they didn't deliver, so I went ahead and did my workout anyways. I didn't turn on the music so I could better hear the doorbell.

Well, finished my workout and still no delivery.

5:15 PM arrived, and I still haven't showered yet. Heard the doorbell and my package was left on the doorstep. I thought I had to receive the package in person and sign for it :/

Anyway, what I got is this:

MuscleTech Phase8

MuscleTech Phase8

Ordered a bunch of MuscleTech Phase8 whey protein powder, 2 jugs for each flavor (chocolate, vanilla and strawberry) from bodybuilding.com.

I'm not big on heavily marketed whey protein with ads plastered in health magazines everywhere, but if it's a good deal, I'll take it.

Originally I was going to go for the cheapest whey protein I could find (probably some bulk whey protein concentrate), but this deal came up so I jumped on it.

As a free gift, I chose a pair of lifting straps.

I still have some left over expired whey protein (Ultimate Nutrition Whey Sensation 81), so it may be a while before I try this stuff out.

Jump Rope

3 minutes on, 1 minute off.

  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes
  • 3 minutes

L-Sit Chin Ups

  • Body weight (~200 lb): 8,8
    • Nice these don't hurt my right side!
    • Done before and after neck exercises.

Neck Training

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

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

  • 30 lb: 20
  • 50 lb: 20
  • 70 lb: 10,10,10

 

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320 lb Squat

Training Log: Monday March 11, 2013

March 11, 2013 — Leave a comment

Texas Method "volume" day.

Actually, it's more of a de-load day.

Foam Rolling

Low Bar Squat

320 lb Squat

Tiny weights.

  • 45 lb: 20
  • 100 lb: 10
  • 140 lb: 10
  • 190 lb: 5
  • 230 lb: 5
  • 255 lb: 5
  • 280 lb: 5
  • 320 lb: 5,5,5

High Bar Squat

  • 320 lb: 5,5,5

Face Pulls

  • 70 lb: 15

Reverse Grip Bench Press

Paused until work sets. Paused first rep on work sets.

Contemplating how to de-load.

I was thinking about going lighter and doing paused reps, but I don't like going lighter unless I have to. Also thought about "speed bench presses", but I'm not sure how this would work with a reverse grip. Also, I don't have any bands or chains so I would really have to grip the bar to make sure it doesn't fly off my hands.

I was also thinking of doing overhead presses today and Friday, and bench press on Wednesday.

I don't want to make huge changes, so I'll stick with reverse grip bench presses as scheduled, but lower the weight (should be 302.5 lb this week), and lower the volume (3 sets instead of 5).

Rest between sets is lowered from 3.5+ minutes to 2+ minutes.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 230 lb: 5,5,5
    • Paused all reps on the last 2 sets.
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