Archives For Workout Log

Training Log: Friday December 28, 2012

December 28, 2012 — Leave a comment

Texas method intensity day.

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs:10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 410lbs: 3,3

High Bar Squat

  • 375lbs: 5
    • +2.5lbs from last week

Face Pulls

  • 70lbs: 12

Reverse Grip Bench Press

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 355lbs: 1,1 *PR
    • I got it the first time, but I ran out of film while recording the video. Had to do another set so I could get this on video.
  • 307.5lbs: 1
    • Body slid backwards on the descent of the 2nd rep. Screw the rest of the sets, I got a PR today, and I did it twice!

Deadlift

Hook grip. I think my pain tolerance is higher now because I miss reps due to not being able to lift the weight, and not because of thumb pain.

  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 500lbs: 1
  • 550lbs: MISSED
    • Got this to my knees.
  • 545lbs: MISSED
    • Got this to below my knees.
  • 410lbs: 5
    • Straps.
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Training Log: Wednesday December 26, 2012

December 26, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

Barbell Curl

Left elbow acting up. Curling out the pain.

  • 45lbs: 15

Low Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 330lbs: 5

High Bar Squat

  • 330lbs: 5

Overhead Press

Took an even narrower grip, and raised the j-hooks by 1.5".

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 210lbs: 1
  • 252.5lbs: 1 *PR
    • This just flew up.
  • 255lbs: MISSED
    • Right wrist wobbled, left plates hit the power rack when unracking the bar.
  • 255lb: 1 *PR
    • I was going to move onto my other sets. Took off the plates on one side, then said "fuck it" and put it back on to try again.
    • +5lbs PR
  • 230lbs: 3 *PR
  • 170lbs: 9 *PR
    • Aiming for 10
    • 9RM haha
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John Phung

Training Log: Tuesday December 25, 2012

December 25, 2012 — Leave a comment

Christmas workout. No excuses.

Post workout meal(s) should be pretty damn epic.

Jump Rope

  • 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): 11,10,10,10,10
    • 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.

+2 reps from last week on main sets, but 1 less set.

Neck Extension (Harness)

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

Neck Flexion (Harness)

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

Neck Side Flexion (Harness)

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

Training Log: Monday December 24, 2012

December 24, 2012 — Leave a comment

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 392.5lbs: 3,3,3,3,3
    • About 3.5 minutes in between sets
    • +2.5lbs from last week (microloading with fractional plates)

High Bar Squat

  • 340lbs: 5,5,8
    • +5lbs from last week

Face Pulls

  • 70lbs: 10
  • 80lbs: 9

Reverse Grip Bench Press

Paused until work sets.

Paused first rep on work sets.

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 275lbs: 5,5,5,5,5
    • +2.5lbs from last week
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18" Calves

Training Log: Saturday December 22, 2012

December 22, 2012 — Leave a comment

Slept weird last night and been having neck pain all day.

I'll skip neck exercises for today.

Jump Rope

6 more minutes than last time.

Calves pumped to ~18". Not sure if big.

18" Calves

  • 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 Pull Ups (V-Grip)

  • Body weight (200lbs): 10

L-Sit Chin Ups

  • Body weight (200lbs): 7
    • Tired.
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