John Phung

Neck Training: Tuesday, February 21, 2012

February 21, 2012 — Leave a comment

Neck Extension

  • 10lbs: 25
  • 15lbs: 25
  • 25lbs: 20
  • 35lbs: 20
  • 47.5lbs: 20,20

Neck Flexion

  • 10lbs: 25
  • 15lbs: 25
  • 25lbs: 20
  • 35lbs: 20
  • 47.5lbs: 20,20

Neck Side Flexion (Right)

  • 10lbs: 25
  • 15lbs: 25
  • 25lbs: 20
  • 35lbs: 15
  • 47.5lbs: 15,15

Neck Side Flexion (Left)

  • 10lbs: 25
  • 15lbs: 25
  • 25lbs: 20
  • 35lbs: 15
  • 47.5lbs: 15,15

Notes

  • Giant sets
  • Used the Ironmind neck harness and Olympic plates
  • Performed all exercises standing
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How To Clean Bare Steel Olympic Bars

February 21, 2012 — 1 Comment

I clean my B&R bar every week, and this is how I do it. I use Singer sewing machine oil instead of the 3-in-1 oil and it works fine.

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John Phung

Texas Method Training Log: Monday February 20, 2012 [Volume Day]

February 20, 2012 — 1 Comment

Squat

Warmup

  • 45lbs: 10
  • 97.5lbs: 5
  • 137.5lbs: 5
  • 227.5lbs: 3
  • 317.5lbs: 2
  • 367.5lbs: 1
  • 407.5lbs: 1

Main Set

  • 340lbs: 5,5,5,55

Overhead Press

Warm Up

  • 45lbs: `10
  • 57.5lbs: 5
  • 72.5lbs: 5
  • 97.5lbs: 5
  • 137.5lbs: 3
  • 162.5bs: 2

Main Set

  • 190lbs: 5,5,5,3,3
    • Did more total reps at 190lbs than last time(21 vs 16), but still struggling to hit 5x5.
    • Power cleaned the bar for all sets.
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Commercial Gyms: The Gentlemen’s Rant

February 20, 2012 — Leave a comment

LOL

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John Phung

20 Rep Squats, Squat Cues, Marilyn Monroe, Improve Your Deadlift With The Right Shoes and Technique, Single Leg Good Mornings & Fitness Guru

February 19, 2012 — 1 Comment

Some of my posts you might have missed:

  1. 10 Reasons Why I Train
  2. Texas Method Training Log: Friday February 17, 2012 [Intensity Day] Bench Press Video

And a few helpful articles I’ve come across this past week:

  1. The Classic 20-Rep Breathing Squats to Build the Quadriceps by Charles Poliquin
  2. 2 Simple Cues To Improve Your Squat by Todd Bumgardner
  3. Marilyn Monroe's Training & Diet Secrets by 70sBig
  4. Lifters Wearing The Wrong Shoes To Deadlift by Craig Hirota
  5. Sumo Deadlift Neutral Spine with Max Aita from AllThingsGym
  6. Single Leg Good Mornings by Ben Bruno
  7. How To Become A Fitness Guru in 25 Easy Steps by Bret Contreras
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