Archives For Workout Log

John Phung

Training Log: Monday January 7, 2013

January 7, 2013 — Leave a comment

My cold is almost gone. I'm at that stage where I'm periodically coughing up really sticky phlegm.

Texas method volume day.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb: 10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
    • Left nostril started bleeding. First time that has ever happened to me while lifting. Cool!
  • 397.5 lb: 3,3,3,3,3

High Bar Squat

  • 345 lb: 5,5,6
    • +2.5lbs from last week
    • Wanted more reps on the last set,but feeling exhausted. Probably because of my almost-gone cold.

Face Pulls

  • 70 lb: 12

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

I missed the last rep during the last set last week, but I'm going to increase the weight this week anyways.

Also, I obtained an anti-slip shelf and drawer liner to help prevent my back from slipping on the bench. Works pretty well so far!

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 280 lb: 5,5,5,5,5
    • Benching felt strong today.
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John Phung

Training Log: Friday January 4, 2013

January 4, 2013 — Leave a comment

Still feeling sick! Damn cold. It hurts my nasal cavity to breath.

And my glutes are sore today. Maybe from those damn Zercher squats on Wednesday.

Or the CPR/AED class I did yesterday. Had to do a lot of chest compressions and mouth to mouth on a dummy. A lot of leaning over and sitting up (all while I'm on my knees), and repeating a million times. I'm not used to that many repetitions. Partner complained of glute DOMS as well.

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45 lb: 20
  • 140 lb:10
  • 230 lb: 5
  • 320 lb: 3
  • 410 lb: 1
  • 460 lb: 1
  • 412.5 lb: 3,3
    • +2.5 lb from last week

High Bar Squat

  • 377.5 lb: 5
    • +2.5 lb from last week

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

  • 45 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 320 lb: 1
  • 360 lb: MISSED
    • Back slid on the bench.
  • 360 lb: MISSED
  • 307.5 lb: 3,3,3
    • Finally got 307.5 x 3 x 3. Been trying since Dec 14.

Deadlift

Going to skip deadlifts today.

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John Phung

Training Log: Wednesday January 2, 2013

January 2, 2013 — Leave a comment

Trying out Zercher squats for the first time.

One word: DAFUQ..

Also, feeling under the weather.

Texas method recovery day.

Foam Rolling

Zercher Squat (AKA Low Bar Front Squat)

Pavel and Dan John speak highly of this squat variation.

Let's see what all the fuss is all about.

  • 45 lb: 20
  • 75 lb: 10
  • 100 lb: 8
  • 140 lb: 5
  • 165 lb: 5
  • 190 lb: 1
    • Added Fat Gripz extreme to the bar. Was too thick, felt like it was going to roll off my arms.
  • 190 lb: 5,5,5
    • Added regular Fat Gripz to the bar. Felt better. Harder than expected.

Overhead Press

  • 45 lb: 10
  • 75 lb: 8
  • 100 lb:5
  • 140 lb:3
  • 190 lb: 1
  • 210 lb: 1
  • 260 lb: MISSED
  • 200 lb: 5
    • Aimed for 8. Felt too weak and sick.
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John Phung

Training Log: Tuesday January 1, 2013

January 1, 2013 — Leave a comment

Happy new year!

Jump Rope

  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off
  • 3 minutes on, 1 minute off

L-Sit Chin Ups

  • Body weight (200lbs): 11,11,10,10,10
    • Performed before, in between sets, and after neck exercise.
    • I'm going to progress super slowly, adding 1 rep set per week.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+1 set from last week.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 17,17,17
    • Last rep, last set was a struggle.

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 17,17,17

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 17,17,17
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John Phung

Training Log: Monday December 31, 2012

December 31, 2012 — Leave a comment

Last workout of 2012. Starting to feel a bit sick today.

Texas method volume day.

Foam Rolling

Low Bar Squat

Left hamstring feeling tender. This has been the case for a while now.

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 395lbs: 3,3,3,3,3
    • About 3.5 minutes in between sets
    • +2.5lbs from last week (microloading with fractional plates)

High Bar Squat

  • 342.5lbs: 5,5,7
    • +2.5lbs from last week
    • Thought I counted 8 reps on the last set, but I am not 100%.

Face Pulls

  • 70lbs: 12
  • 80lbs: 8

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 277.5lbs: 5,5,5,5,4
    • +2.5lbs from last week
    • DAMMIT almost had the 5th rep on the last set. Went up half way, stopped, and went down.
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