John Phung

Neck Training & Reverse Hypers: Tuesday, April 17 2012

April 17, 2012 — Leave a comment

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 60lbs: 10
  • 70lbs: 15,15
  • 45lbs: 12
    • Last set = drop set

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 60lbs: 10
  • 70lbs: 15,15
  • 45lbs: 12
    • Last set = drop set

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing

Reverse Hyperextension

  • No weight: 10
  • 5lbs: 5,5,10
    • Last 3 sets used a 5lb plate and attached in between a chain connecting 2 ankle cuffs.
In Workout Log , , ,
permalink

Texas Method Training Log: Monday April 16, 2012 [Volume Day]

April 16, 2012 — 6 Comments

Low Bar Back Squat

Warmup

  • 45lbs: 12
  • 137.5lbs: 5
  • 227.5lbs: 5
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1
  • 440lbs: 1

Main Sets

  • 357.5lbs: 5,5,5,5,5

Overhead Press

Warm Up

  • 45lbs: 10
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 167.5bs: 2

Main Set

  • 195lbs: 3,3,3,3,3,3,3,3,3,4
    • Picked up the bar from the ground prior to pressing, so that’s 10 power cleans (or a power reverse curl?)
    • Wore my Schiek contoured belt instead of the Inzer Forever belt

Good Mornings

Chaos training.

Warm Up

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5

Main Sets

  • 187.5lbs: 5,5,5
In Workout Log , , , , ,
permalink
John Phung

5th Squat PR in 6 Weeks, Romaleos 2, DEADlifts, Learning New Exercises, Crush Your Workouts, Box Squats For Raw Lifters and Abs

April 15, 2012 — Leave a comment

I hit yet another squat PR at 472.5lbs...that's +5 pounds from last week! Last Friday's workout made me feel like this.

This is my 5th squat PR in 6 weeks. Nuts.

So how am I breaking so many personal records week after week?

Part of it is because of my new Nike Romaleos 2 weightlifting shoes. Read my review on these  here.

I'm sure what I eat plays a role as well.

And I bet the creatine in my recent order from bodybuilding.com will only help me get stronger.

Anyways, here's a bunch of awesome articles I’ve come across this past week:

  1. Accessories To Murder 2 - The Greats Get Dead(lifts)  by Jamie Lewis (note: site is NSFW, but it is AWESOME)
  2. 21 Day Squat Challenge by Nick Horton
  3. 4 Tips for Learning New Exercises by Ben Bruno
  4. The Science of Coaching Cues by Sam Leahey
  5. 7 Ways to Crush Your Workout – Part 1 by Jim Smith
  6. 10 Things We've Learned About Squats by Charles Poliquin
  7. Thoughts On The Box Squat For Raw Lifters by Greg Robins
  8. You Cannot Crunch Your Way To Abs by Tom Kelso
In Weekly Review , , , , , , , , , , ,
permalink
John Phung

L-Sit V-Grip Pull Ups, Chin Ups & Neck Training: Saturday, April 14 2012

April 14, 2012 — Leave a comment

L-Sit V-Grip Pull Ups & Chin Ups

  • Bodyweight (200lbs): 12,12,12,12
    • Performed at the beginning, after every 2 sets of neck exercises and at the end.
    • 3rd and 4th set were L-sit V-grip chin ups

Neck Extension

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 51.5lbs: 25,25,25

Neck Flexion

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 10
  • 51.5lbs: 25,25,25

Neck Side Flexion (Left)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Neck Side Flexion (Right)

  • 15lbs: 30
  • 25lbs: 20
  • 38lbs: 30

Notes

  • Giant sets
  • Used the Ironmind Head Strap for Hercules neck harness and Olympic plates
  • Performed all exercises standing
In Workout Log , , , ,
permalink
Squats: The Next Day

I Feel Like This Today…

April 14, 2012 — Leave a comment

I feel like this today after yesterday's squat workout:

Squats: The Next Day

I'm also pretty sure deadlifts played a part in the DOMS!

In Blog , , , , ,
permalink