John Phung

2023/06/21: Kettlebells – 1-Arm ABC (Armor Building Complex), Swings

John Phung — Thu, 22 Jun 2023 00:03:54 +0000

1-Arm ABC (Armor Building Complex)

• (3 cleans, 1 press, 2 squats) x 15 sets

• 24 Kg: 1,1,1,1,1,1,1,1,1,1,1,1,1,1,1

Swings

• 24 Kg: 30,20,30,20

Tuesday, September 10, 2019

John Phung — Wed, 11 Sep 2019 02:03:38 +0000

Front Squat (No Belt, No Straps)

Oh man so weak.

Usually front squat with straps attached to the bar, but for some reason it feels fine racking it with my bare hands.

Maybe the lack of training for a year or so decreased my muscle mass so much that I gained enough mobility to properly rack the bar for the front squat.

45 x 5,5
115 x 3,3
140 x 3
190 x 1
230 x 1, 1, 2

Thursday, October 11, 2018

John Phung — Thu, 11 Oct 2018 23:30:19 +0000

Front Squat (Knee Sleeves, No Belt)

45 x 10
95 x 8
140 x 5
190 x 3
230 x 2
280 x 1
320 x 1

High Bar Squat (Knee Sleeves, No Belt)

320 x 3

Wednesday, September 26, 2018

John Phung — Thu, 27 Sep 2018 01:20:09 +0000

Paused Reverse Grip Bench Press

45 x 10
140 x 5
230 x 3
280 x 1
320 x 1

Reverse Grip Bench Press

280 x 3,3,1

Friday, September 7, 2018

John Phung — Sat, 08 Sep 2018 03:56:55 +0000

Can't sleep. Might as well bench.

Paused Reverse Grip Bench Press

45 x 10
140 x 5
230 x 3
280 x 1
320 x 1

Reverse Grip Bench Press

280 x 3
230 x 5

Tuesday, August 14, 2018

John Phung — Tue, 14 Aug 2018 19:23:12 +0000

Paused Reverse Grip Bench Press

45 x 10
140 x 5
230 x 3
280 x 1
320 x 1

Reverse Grip Bench Press

280 x 3
230 x 5

Monday, July 30, 2018

John Phung — Mon, 30 Jul 2018 19:08:50 +0000

While mimicking my son I hurt my left shoulder by quickly placing my hands on my hips :/

Should have warmed up before.

Anyways, back at it.

Paused Reverse Grip Bench Press

45 x 10
140 x 5
190 x 3
230 x 3
280 x 1
320 x 1

Reverse Grip Bench Press

320 x 0
- Mind slipped.
280 x 3

Front Squat (Knee Sleeves, No Belt)

45 x 10
140 x 5
230 x 3
280 x 2
320 x 1

High Bar Squat (Knee Sleeves, No Belt)

320 x 3

Sunday, June 3, 2018

John Phung — Sun, 03 Jun 2018 14:19:37 +0000

Paused Reverse Grip Bench Press

45 x 10
140 x 5
230 x 3
280 x 1

Reverse Grip Bench Press

320 x 2
280 x 3,3,3

Wednesday, May 30, 2018

John Phung — Wed, 30 May 2018 18:34:23 +0000

Front Squat (Knee Sleeves, No Belt)

45 x 10
140 x 5
230 x 3
320 x 1
370 x 2

Wednesday, May 23, 2018

John Phung — Wed, 23 May 2018 18:43:09 +0000

Paused Reverse Grip Bench Press

45 x 10
140 x 5
230 x 3
280 x 1

Reverse Grip Bench Press

320 x 2
280 x 5

Bench Press

230 x 5