John Phung

Training Log: Wednesday August 15, 2012

August 15, 2012 — Leave a comment

Texas method recovery day.

Foam Rolling

  • 10 minutes

Low Bar Back Squat (Paused)

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 350lbs: 5,5

Face Pulls

  • 60lbs: 12
  • 82.5lbs: 8

Paused Bench Press

  • 140lbs: 5
  • 190lbs: 3
  • 230lbs: 2
  • 300lbs: 1,1,1
  • 285lbs: 3,3,3

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 65lbs: 15

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 65lbs: 15

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 35lbs: 20
  • 40lbs: 20

Note: All neck exercises done on low pulley attachment on my power rack.

FatGripz Barbell Curl

  • 45lbs: 20
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John Phung

Training Log: Monday August 13, 2012

August 13, 2012 — Leave a comment

Texas Method volume day.

Foam Rolling

  • 5 minutes

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 370lbs: 2
  • 415lbs: 2
    • Felt easy
  • 365lbs: 3,3,3,3,3,3,3,3,3,5
    • About 2.5 minutes in between sets.
  • 320lbs:10
    • Exhausting. Took me a while to catch my breath after this set.

Overhead Press

Took it from the rack.

  • 45lbs: 10
  • 75lbs: 5
  • 100lbs: 4
  • 140lbs: 3
  • 165lbs: 2
  • 192.5lbs: 3,3,3,3,3,2
    • About 2.5 minutes in between sets
  • 140lbs: 10
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John Phung

Low Back Healed, Stability Training, Reddit, Overtraining, Kinesio Taping and Arnold

August 12, 2012 — Leave a comment

Well, looks seems like my lower back is healed after I strained some muscle back there.

I managed to do a measly 500lbs hook grip deadlift (video) last Friday. Haven't deadlifted 500lbs since over 1 year ago!

Journey to a 3x bodyweight, 600lbs deadlift begins now!

Anyways, check these out:

  1. Unstable Surfaces for Stability Training (aka Clown School) by John Kiefer
  2. Obesity and Fitness Are Revolutionized By Reddit, Not Doctorsby Dick Talens
  3. Overtraining by Layne Norton
  4. Kinesio Taping - The Latest Sports Fad by Dr. Steven Novella
  5. Arnold Doesn't Come In A Bottle by Paul Carter
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John Phung

Training Log: Saturday August 11, 2012

August 11, 2012 — Leave a comment

Paused Low Bar Squat

Recovery workout.

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 370lbs: 2

Barbell Curl

  • 45lbs: 10
  • 60lbs: 8
  • 81.5lbs: 8,8,8

Neck Extension (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 60lbs: 20

Neck Flexion (Harness)

  • 30lbs: 20
  • 50lbs: 20
  • 60lbs: 20

Neck Side Flexion (Harness)

  • 30lbs: 20
  • 35lbs: 20
  • 40lbs: 20

Note: All neck exercises done on low pulley attachment on my power rack.

Reverse Barbell Curl

  • 45lbs: 10
  • 61lbs: 10,10,10

FatGripz Barbell Curl

  • 45lbs: 10
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Training Log: Friday August 10, 2012

August 10, 2012 — Leave a comment

Texas Method intensity day.

Glutes sore from paused squats on Wednesday.

Foam Rolling

  • 10 minutes

High Bar Squat

  • 45lbs: 20
  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 390lbs: 2
  • 440lbs: 2,2,1
    • Failed on 1st set, 3rd rep.
    • Failed on 3rd set, 2nd rep.

Face Pull

  • 60lbs: 12
  • 82 lbs: 8

Bench Press

  • 140lbs: 5
  • 190lb: 3
  • 230lbs: 2
  • 280lbs: 1
  • 320lbs: 2,2,2,2,1
    • Failed on last set, last rep.

Deadlift

  • 140lbs: 10
  • 230lbs: 5
  • 320lbs: 3
  • 370lbs: 1
  • 460lbs: 1,1
  • 480lbs: 1
  • 500lbs: X, 1
    • Wasn't committed the first set. And probably a little bit paranoid that I was going to rip my thumbnail off. 2nd set I threw that thought out the window and lifted it. First time deadlifting 500lbs in over a year.
  • 410lbs: 3,3
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