John Phung

My Workout For Friday May 03

I earned 5423 points for my workout on Fitocracy!


  • Foam Rolling +27 pts

    • 15 min (+27 pts)

  • L-Sit Chin-Up +58 pts

    • 6 reps (+58 pts)
    • Fat gripz

  • Barbell Squat +1950 pts

    • 45 lb x 10 reps (+42 pts)
    • 100 lb x 10 reps (+61 pts)
    • 140 lb x 10 reps (+80 pts)
    • 230 lb x 5 reps (+125 pts)
    • 320 lb x 3 reps (+184 pts)
    • 410 lb x 1 reps (+230 pts)
    • 440 lb x 1 reps (+282 pts)
    • 460 lb x 3 reps (+473 pts)
    • 460 lb x 3 reps (+473 pts)
    • Low bar. Paused until 460. 460x3 is a 3RM! Last set was a high bar squat 3 rep max!

  • Face Pull +48 pts

    • 70 lb x 12 reps (+23 pts)
    • 80 lb x 12 reps (+25 pts)

  • Barbell Bench Press +740 pts

    • 45 lb x 10 reps (+43 pts)
    • 140 lb x 5 reps (+70 pts)
    • 230 lb x 5 reps (+128 pts)
    • 300 lb x 1 reps (+112 pts)
    • 350 lb x 1 reps (+157 pts)
    • 330 lb x 4 reps (+230 pts)
    • Reverse grip. Paused until last set. Wanted 5 reps at 330, but back slipped on the bench on the 5th rep :/

  • Barbell Deadlift +2600 pts

    • 140 lb x 5 reps (+68 pts)
    • 230 lb x 3 reps (+100 pts)
    • 320 lb x 3 reps (+184 pts)
    • 410 lb x 1 reps (+230 pts)
    • 460 lb x 1 reps (+323 pts)
    • 500 lb x 1 reps (+422 pts)
    • 500 lb x 1 reps (+422 pts)
    • 510 lb x 1 reps (+452 pts)
    • 460 lb x 2 reps (+399 pts)
    • Hook grip.

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Training Log: Friday May 3, 2013

Foam Rolling 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 *…

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Cheap Deadlift Bar Jack Alternative: 2 Ton Jack Stands!Loading and unloading 45 lb plates on and off the bar for deadlifts used to be a huge pain in the…View Post

Cheap Deadlift Bar Jack Alternative: 2 Ton Jack Stands!

Loading and unloading 45 lb plates on and off the bar for deadlifts used to be a huge pain in the…

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Training Log: Wednesday May 1, 2013

Foam Rolling L-Sit V-Grip Pull Ups

Hook grip.

  • Body weight (~200 lb): 8
Front Squat

Paused my reps until 280 lb.

  • 45 lb: 10
  • 100 lb: 10
  • 140 lb: 5
  • 230 lb: 3
  • 280 lb: 1
  • 340 lb: 1
  • 380 lb: 1 * PR!
    • New…

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My Workout For Wednesday May 01

I earned 2805 points for my workout on Fitocracy!


  • Foam Rolling +27 pts

    • 15 min (+27 pts)
    • Rumble Roller.

  • L-Sit Pull-Up +108 pts

    • 8 reps (+108 pts)
    • V-grip

  • Front Barbell Squat +1269 pts

    • 45 lb x 10 reps (+42 pts)
    • 100 lb x 10 reps (+61 pts)
    • 140 lb x 5 reps (+68 pts)
    • 230 lb x 3 reps (+100 pts)
    • 280 lb x 1 reps (+96 pts)
    • 340 lb x 1 reps (+144 pts)
    • 380 lb x 1 reps (+188 pts)
    • 390 lb x 1 reps (+201 pts)
    • 260 lb x 3 reps (+123 pts)
    • 260 lb x 3 reps (+123 pts)
    • 260 lb x 3 reps (+123 pts)
    • 380 is a +10 lb 1RM! Missed the first time at 390 (didn’t take a big enough breath). Got it the 2nd time. Beat my previous 1RM again by 10 lb!

  • Face Pull +47 pts

    • 70 lb x 10 reps (+23 pts)
    • 80 lb x 10 reps (+24 pts)

  • Barbell Bench Press +1158 pts

    • 45 lb x 10 reps (+42 pts)
    • 140 lb x 5 reps (+68 pts)
    • 230 lb x 3 reps (+100 pts)
    • 280 lb x 1 reps (+96 pts)
    • 330 lb x 1 reps (+134 pts)
    • 340 lb x 1 reps (+144 pts)
    • 350 lb x 1 reps (+154 pts)
    • 280 lb x 3 reps (+140 pts)
    • 280 lb x 3 reps (+140 pts)
    • 280 lb x 3 reps (+140 pts)
    • Reverse grip. All reps paused. Going to try benching 3x/week leading up to the meet in June for more practice.

  • Standing Barbell Shoulder Press (OHP) +120 pts

    • 45 lb x 5 reps (+49 pts)
    • 100 lb x 5 reps (+71 pts)
    • Modified Bradford Press

  • Standing Barbell Press Behind Neck +76 pts

    • 45 lb x 5 reps (+31 pts)
    • 100 lb x 5 reps (+45 pts)
    • Modified Bradford Press

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

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Training Log: Tuesday April 30, 2013L-Sit Chin Up Fat Gripz. Done throughout the workout. Body weight (~200 lb): 5,5,5,5,5 Heavy Bag…View Post

Training Log: Tuesday April 30, 2013

L-Sit Chin Up

Fat Gripz. Done throughout the workout.

  • Body weight (~200 lb): 5,5,5,5,5
Heavy Bag…

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My Workout For Tuesday April 30

I earned 878 points for my workout on Fitocracy!


  • L-Sit Chin-Up +230 pts

    • 5 reps (+46 pts)
    • 5 reps (+46 pts)
    • 5 reps (+46 pts)
    • 5 reps (+46 pts)
    • 5 reps (+46 pts)
    • Fat gripz. Done throughout workout.

  • Jump Rope +70 pts

    • 0:03:00 (+14 pts)
    • 0:03:00 (+14 pts)
    • 0:03:00 (+14 pts)
    • 0:03:00 (+14 pts)
    • 0:03:00 (+14 pts)

  • Neck Extension - Harness +209 pts

    • 30 lb x 20 reps (+21 pts)
    • 60 lb x 20 reps (+26 pts)
    • 100 lb x 5 reps (+26 pts)
    • 115 lb x 5 reps (+28 pts)
    • 115 lb x 5 reps (+28 pts)
    • 115 lb x 5 reps (+28 pts)
    • 85 lb x 10 reps (+27 pts)
    • 70 lb x 12 reps (+25 pts)

  • Neck Flexion - Harness +209 pts

    • 30 lb x 20 reps (+21 pts)
    • 60 lb x 20 reps (+26 pts)
    • 100 lb x 5 reps (+26 pts)
    • 115 lb x 5 reps (+28 pts)
    • 115 lb x 5 reps (+28 pts)
    • 115 lb x 5 reps (+28 pts)
    • 85 lb x 10 reps (+27 pts)
    • 70 lb x 12 reps (+25 pts)

  • Neck Lateral Flexion - Harness +160 pts

    • 30 lb x 20 reps (+21 pts)
    • 50 lb x 20 reps (+24 pts)
    • 70 lb x 5 reps (+21 pts)
    • 85 lb x 5 reps (+23 pts)
    • 85 lb x 5 reps (+23 pts)
    • 85 lb x 5 reps (+23 pts)
    • 70 lb x 10 reps (+25 pts)

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Now available for free on both iPhone and Android!

Training Log: Monday April 29, 2013Behold the latest addition to “John Phung’s Gym For Muscles“: 2 Ton Axle Stands used as an…View Post

Training Log: Monday April 29, 2013

Behold the latest addition to “John Phung’s Gym For Muscles“: 2 Ton Axle Stands used as an…

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My Workout For Monday April 29

I earned 5971 points for my workout on Fitocracy!


  • L-Sit Chin-Up +46 pts

    • 5 reps (+46 pts)
    • Fat gripz

  • Barbell Squat +3789 pts

    • 45 lb x 20 reps (+47 pts)
    • 140 lb x 10 reps (+80 pts)
    • 230 lb x 5 reps (+125 pts)
    • 320 lb x 3 reps (+184 pts)
    • 410 lb x 1 reps (+230 pts)
    • 440 lb x 1 reps (+282 pts)
    • 402.5 lb x 3 reps (+321 pts)
    • 402.5 lb x 3 reps (+321 pts)
    • 402.5 lb x 3 reps (+321 pts)
    • 402.5 lb x 3 reps (+321 pts)
    • 402.5 lb x 3 reps (+321 pts)
    • 402.5 lb x 3 reps (+321 pts)
    • 362.5 lb x 5 reps (+305 pts)
    • 362.5 lb x 5 reps (+305 pts)
    • 362.5 lb x 5 reps (+305 pts)
    • Low bar. Paused until work sets and first set at 362.5. High bar during last 2 sets at 402.5 and at last 2 sets at 362.5.

  • Face Pull +47 pts

    • 70 lb x 10 reps (+23 pts)
    • 80 lb x 10 reps (+24 pts)

  • Barbell Bench Press +2089 pts

    • 45 lb x 10 reps (+42 pts)
    • 140 lb x 5 reps (+68 pts)
    • 230 lb x 3 reps (+100 pts)
    • 300 lb x 1 reps (+110 pts)
    • 355 lb x 1 reps (+159 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • 300 lb x 3 reps (+161 pts)
    • Reverse grip and paused for all reps. Missed on the first try at 355 (back too sweaty and slipped on the bench). Changed into a tank top after. Switching to triples for main sets (instead of 5 reps)

Think you can beat me, or want to comment?

Fitocracy is the social fitness community that has helped hundreds of thousands level up their fitness. Start your fitness transformation today!

Now available for free on both iPhone and Android!

End of The Texas Method, OHP and Front/High/Low Bar Squat PRs, Interval Timer and Stuff You Should ReadI was planning on 1 PR for this week, but ended up with 4! Front Squat: 370 lb (1RM) On WednesdayI…View Post

End of The Texas Method, OHP and Front/High/Low Bar Squat PRs, Interval Timer and Stuff You Should Read

I was planning on 1 PR for this week, but ended up with 4!

Front Squat: 370 lb (1RM)

On WednesdayI…

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