Archives For Workout Log

John Phung

Training Log: Saturday March 9, 2013

March 9, 2013 — Leave a comment

Less pain today on my right side (above my hip, below ribs), but still feels odd.

Going to test out low bar today.

Tried doing some neck exercises after, but my right side didn't feel right during left lateral neck flexion, so I stopped.

Also did some skipping, but I could feel that my calves were not 100% from Tuesday.

Low Bar Squat

  • 45 lb: 20
  • 100 lb: 10
  • 140 lb: 10
  • 190 lb: 5
  • 230 lb: 5
  • 255 lb: 5
  • 280 lb: 5
  • 320 lb: 5
    • Right side feels weird for all reps on this set.

High Bar Squat

  • 230 lb: 10

Good enough for today.

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John Phung

Training Log: Friday March 8, 2013

March 8, 2013 — Leave a comment

Texas method intensity day.

Foam Rolling

High Bar Squat

Right side feels better. Going to do 3 sets of 5 and keep on adding weight every workout.

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

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: X
  • 322.5 lb: 3,3,3
    • Felt tough. Contemplating a "de-load".
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John Phung

Training Log: Wednesday March 6, 2013

March 6, 2013 — Leave a comment

I feel better.

My right side feels like it's sore and tender now, rather than a sharp, stabby pain I had earlier.

Foam Rolling

  • 20 minutes

High Bar Squat

Going to start off light, and add weight every set to see how it feels.

Not bad. Usually the first rep or two, I feel a little pain, but then it goes away.

I find that sticking my chest up and ass out seems to help.

  • 45 lb: 20
  • 75 lb: 10
  • 100 lb: 10
  • 140 lb: 10
  • 165 lb: 10
  • 190 lb: 10
  • 210 lb: 10
  • 230 lb: 10

Overhead Press

Taken off the racks.

Testing out a thumbless, or false grip starting at 140 lb since I'll be going light today.

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb: 5
  • 140 lb: 3
  • 165 lb: 2
  • 190 lb: 1
  • 210 lb: 1
  • 230 lb: X,X
    • Missed first time with thumbless grip. Changed to my regular grip and missed. Normally I have no problems with this weight. Probably missed because Monday's bench press at 300x5x5 is affecting this, or that injury, or both.
  • 140 lb: 8

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: 10,10,10

 

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John Phung

Training Log: Tuesday, March 5, 2013

March 5, 2013 — Leave a comment

Decided not to train today.

But then I changed my mind.

Did some high bar squats with an empty bar, and couldn't go full depth without experiencing pain from that injury I got yesterday.

Also grabbed the chin up bar on my rack and I could feel I was not going to be able to do a chin up.

Pretty sure I couldn't do any neck work (at least not in all 4 directions), so I just grabbed a rope and started skipping.

Jump Rope

8 rounds. 3 minutes on, 1 minute off.

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

 

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Training Log: Monday March 4, 2013

March 4, 2013 — Leave a comment

Injured! Dammit. Details below.

Texas Method "volume" day.

Foam Rolling

L-Sit Chin Ups

  • Body weight (200 lb): 10

Low Bar Squat

About 3.5 minutes in between sets.

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 370 lb: 2
  • 410 lb: 1
  • 460 lb: X
    • Felt a sharp pain and maybe even some "tissues moving" (maybe crunching? I'm not sure) on the right side of my body, bottom of the rib cage towards my back.
      Seemed like the right side of my body collapsed a little bit as I experienced this pain. Felt this pain coming out of the hole and caused me to drop all the way down with the bar crashing onto the safeties. This brought me to one knee momentarily.

      My obliques has been sore since Friday (probably from those damn mat pulls) and throughout today's warm up.

      Should I continue? Hmm...

    • High bar squatted 140 lb from the bottom of the pins, and my right side still hurts. Bah, guess I'll stop squatting today. Hope this doesn't affect bench press.

Face Pulls

  • 70 lb: 15

Reverse Grip Bench Press

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

Unracking the bar hurts a little, and reaching down and pressing the record button on my iPod hurts, but that's about it.

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 330 lb: 1
  • 300 lb: 5,5,5,5,5
    • +5 lb from last week.
    • Last rep, last set very tough. Felt my hands rotate out of place (towards almost a neutral grip).
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