Archives For Workout Log

John Phung

Training Log: Friday December 21, 2012

December 21, 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
  • 440lbs: 2
    • Missed on 3rd rep. Hm.
  • 410lbs: 3

High Bar Squat

  • 372.5lbs: 5
    • +2.5lbs from last week

Face Pulls

  • 70lbs: 10
  • 80lbs: 9

Reverse Grip Bench Press

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 3 *PR
    • 3RM - aimed for 2, but felt the power to crank out another rep.
  • 300lbs: 5 *PR
    • 5RM. Planning on 307.5x3x3, but since I got the 3RM, wasn't sure I could complete all the planned sets. Settled for 5RM instead.

Deadlift

Hook grip. Wore my Vibram Ten Toes today.

  • 140lbs: 5
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 460lbs: 1
  • 550lbs: X,X
  • 482.5lbs: 3
    • Straps.
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John Phung

Training Log: Wednesday December 19, 2012

December 19, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 330lbs: 5,5
    • +5lbs from last week

Overhead Press

  • 45lbs: 10
  • 75lbs: 8
  • 100lbs:5
  • 140lbs:3
  • 190lbs: 1
  • 252.5lbs: MISSED
  • 230lbs: 2
    • Missed on 3rd rep. Bar felt like it drifted forward too much.
  • 200lbs: 6
    • Body weight OHP
    • Aimed for 8
  • 170lbs: 8
  • 140lbs: 10
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John Phung

Training Log: Tuesday December 18, 2012

December 18, 2012 — Leave a comment

Jump Rope

Calves. Burning.

  • 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): 10,10,10,10,10
    • Performed before, in between sets, and after neck exercise.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+1 set from last Saturday.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 15,15,15

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 15,15,15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 15,15,15
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John Phung

Training Log: Monday December 17, 2012

December 17, 2012 — Leave a comment

Foam Rolling

Low Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 410lbs: 1
  • 390lbs: 3,3,3,3,3
    • About 3.5 minutes in between sets
    • +2.5lbs from last week

High Bar Squat

  • 335lbs: 5,5,5
    • +5lbs from last week

Face Pulls

  • 70lbs: 10
  • 80lbs: 8

Reverse Grip Bench Press

  • 45lbs: 10
  • 140lbs: 5
  • 230lbs: 3
  • 320lbs: 1
  • 272.5lbs: 5,5,5,5,5
    • +2.5lbs from last week
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John Phung

Training Log: Saturday December 15, 2012

December 15, 2012 — Leave a comment

Heavy Bag

15 minutes

  • Bunch of kicks, punches & some knees.

Pull Ups

  • Body weight (200lbs): 8

Neck Training

Using the Ironmind neck harness and low pulley attachment.

+3 reps from last time, but 1 less set.

Neck Extension (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100bs: 15,15

Neck Flexion (Harness)

  • 30lbs: 20
  • 60lbs: 20
  • 100lbs: 15,15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 70lbs: 15,15

L-Sit Chin Ups

  • Body weight (200lbs): 10

 

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