John Phung

Training Log: Saturday May 11, 2013

May 11, 2013 — Leave a comment

Low back, right side aches a bit.

L-Sit Chin Ups

Fat Gripz.

Body weight (~200 lb): 6

High Bar Squat

Paused up to 440 lb.

Beltless up to 320 lb.

45 lb: 10
100 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 1
460 lb: 1
480 lb: 2 * PR!
- 2 rep max
- Reps felt slow, but I'll take it.

Mat Pulls

8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.

Hook grip.

140 lb: 5
230 lb: 5
320 lb: 3
410 lb: 2
460 lb: 1
500 lb: 1
530 lb: X,1

In Workout Log high bar squat, l-sit chin ups, mat pulls

Training Log: Tuesday May 7, 2013

May 7, 2013 — Leave a comment

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

Body weight (~200 lb): 5,5,5,5,8

Heavy Bag and Jump Rope

1 minute rest in between rounds.

Used the Gymboss interval timer to set the intervals.

Jump rope: 3 minutes
Jump rope: 3 minutes
Jump rope: 3 minutes
Jump rope: 3 minutes
Jump rope: 3 minutes

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

30 lb: 20
60 lb: 20
100 lb: 5
115 lb: 10
85 lb: 15
- Drop set. Done right after last set of neck side flexion.
70 lb: 15
- Drop set.

Neck Flexion (Harness)

30 lb: 20
60 lb: 20
100 lb: 5
115 lb: 10
85 lb: 15
- Drop set.
70 lb: 15
- Drop set.

Neck Side Flexion (Harness)

30 lb: 20
50 lb: 20
70 lb: 5
85 lb: 10
70 lb: 15
- Drop set.

In Workout Log fat gripz, jump rope, l-sit chin ups, neck training

Training Log: Monday May 6, 2013

May 6, 2013 — Leave a comment

I was going to wear my singlet again for some sport-specific wardrobe training, but then I discovered that an area in the crotch is stretched to a point where there's almost a hole 🙁

I guess I'm going to need a new singlet.

Not sure how this happened, but maybe my squats were too deep last Friday :/

Also, my groin muscles felt unusually sore and stiff today. Made low bar squats feel uncomfortable.

L-Sit Chin Ups

Fat gripz.

Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

Beltless up to 410 lb.

45 lb: 10
100 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
445 lb: 1
405 lb: 3,3,3,3
- +2.5 lb from last week.
- 4 sets instead of 3

High Bar Squat

405 lb: 3,3
- +2.5 lb from last week.
- 2 sets instead of 3

Low Bar Squat

365 lb: 5
- 1 set instead of 0.

High Bar Squat

365 lb: 5,5
- +2.5 lb from last week.
- 2 sets instead of 3

Face Pulls

70 lb: 12
80 lb: 12

Reverse Grip Bench Press

Paused.

45 lb: 10
140 lb: 5
230 lb: 3
300 lb: 1
355 lb: 1
310 lb: 3,3,3,3,3,3,3,3,3,3
- +10 lb from last week.

In Workout Log face pulls, high bar squat, l-sit chin ups, low bar squat, paused bench press, reverse grip bench press, titan singlet

Training Log: Friday May 3, 2013

May 3, 2013 — Leave a comment

Foam Rolling

15 minutes on the black Rumble Roller and lacrosse ball.

L-Sit Chin Ups

With blue Fat Gripz.

Body weight (~200 lb): 6

Low Bar Squat

Paused until work sets.

45 lb: 10
100 lb: 10
140 lb: 10
230 lb: 5
320 lb: 3
410 lb: 1
440 lb: 1
460 lb: 3 * PR!
- 3 rep max!

High Bar Squat

460 lb: 3 * PR!
- 3 rep max!
- Last set was slow and ugly. I am dissapoint. Maybe I didn't contract my lats hard enough.

Face Pulls

70 lb: 12
80 lb: 12

Reverse Grip Bench Press

Paused until work sets.

I think I need to start changing my shirts before my PR attempts :/

45 lb: 10
140 lb: 5
230 lb: 5
- Bah did too many reps. Normally 3 reps. My mind was on something else.
300 lb: 1
350 lb: 1
330 lb: 4 * PR?!
- 4 rep max?
- Dammit slipped on the 5th rep. Didn't feel it during the set, but it's obvious in the video.