No mo junk in Jeffs trunk

jeff bingham

Hey guys. Started a new program today and thought since I'm on Boards everyday anyway, why not throw it down here.

Male
26
5'10"
Measured at 178 pounds last night.
Aim is the usual young skinnyfat man's aim. Get bigger, get shredded etc. But I'm happy to bulk from now to February and try put on some proper size. Will definitely have to try cut body fat then as already have a small gut.

Program is
Day 1. Back/Biceps
Day 2. Chest/shoulders/triceps
Day 3. Legs
And then repeat for 6 sessions in total a week. A small jog or HIIT session included in most days.

Aiming for between 3000 to 3200 calories a day. Diet doesnt vary too much and use my fitnesspal to keep track.
Will watch weight daily as from what I understand 1-2 pound a week gain is what I'm looking for. If I could hit maybe 195 or 200 pounds sometime in February would start cutting then (all guesswork)


So day 1 below

jeff bingham

Back and Biceps day

1. Chin ups 3 x max. Managed 5,5,3.
2. Pull ups 3 x max. Managed 1, 5*, 3*.
( * assistance bands used) I'm horrendous at pulls/chins but kept the form as good as possible dropping to a dead hang for each rep)

3.Bent over rows 5 x 5. Used 40kg.
Got all sets easish. (45kg next day)

4. Inverted bodyweight rows.
Did 3 sets x 8. Feet on a 16"box.
Hope for 3 x 10 next day

5.barbell shrug. 3 x 10. Used 40 kg. Gonna have to check YT for videos wasn't 100 % on how to do. 45kg next time.

6. Barbell curls
5 sets x 10. Did 30kg. First 3 sets fine but towards end of 2nd 2 was swinging a bit so will stay on 30kg next day

7. Hammer curls.
3 sets x 8 e.a. Used 10kgs.
3 sets OK. Will go for 10 reps each arm next time.

8. Did 5 mins HIIT on spinning bike. 30 seconds on. 30 seconds off. Got sick a small bit in mouth. Will do 6 minutes next day



OK session for 1st time back on awhile. Using small GAA club gym with loads of barbells and weights. No machines and dumbells only go to 14kg. Suits me down to the ground though!

jeff bingham

Chest/shoulders/triceps

Went 1st thing in the morning without eating and ran out of steam a bit. Got all my sets/reps though with slightly longer rest times.

1. Bench 5 x 5. Did 60kg got all reps OK. Will move to 62.5kg next week.

2. Shoulder Press 5 x 5. Did 35kg for all reps. Will go to 37.5kg next.

3. Inclined bench. 3 x 8. Did 30kg all reps. Move to 35 next day.

4. Hanging chest dips. 3 sets of 5. 3rd set tough. Push for 3 sets of 6 next.

5. Lying skullcrushers. 3 x 8. All sets of 22.5kg fine. Move to 25kg

6. Dumbell front raise. 3 x 8 e.a. 8kg all sets completed. Will go for 3 x 10 next

6. Close grip bench. 3 x 8. 35kg. Again all sets complete move to 40kg.

7. 6 mins HIIT on bike. **** HIIT.

As I said all reps complete although weights very low. Can reasonably expect to move up in all lifts.
Legs tomorrow so we'll see how that goes.

jeff bingham

Leg day today


1. Squats 5 x 5. 100kg got them ok last set nearly broke me though . 102.5kg next day.

2. Bb walking lunges 5 x 5 e.a. 40kg all sets complete. 45kg next.

3. Calf raises. 3 x 8. 60 kg all complete 65kg next.

4. Deadlifts. 3 x 5. 100kg. Got all reps. 105kg next.

Instead of HIIT I did 1200metres run after the weights. Took 6:13 to complete. That needs to come down big time. Not going to blame the weights on abysmal time.

First 3 days complete haven't missed a rep yet but I started low on most lifts.

jeff bingham

Back and biceps today

1. Bent over rows. 5 x 5. 45kg every rep fine. Will move to 47.5kg next

2. Pull ups 3 x max. Got 1, 5*, 4*.
*band assisted.

3. Chin ups 3 x max. 4,3,4.
Hate pull ups and chin ups that is all!

4. Inverted rows 3 x max. Got 3 sets of 9 on a 16" box. Will push for 10 reps next before either raising box or putting plate on stomach.

5. Bb shrugs. 3 x 10. Did all reps at 45kg. 47.5kg next session

6. Bb curls 3 x 10. All reps completed OK at 30kg. Not sure yet whether moving up weight or reps next day.

7. Hammer curls. 3 sets 10kg x 9e.a Gonna raise reps until hitting 12 each arm before raising weight.

An OK session was sick over the weekend so thought I would struggle a bit more today but hit most targets.
The DOMS were cruel from leg day. Good God. Will stretch more after it the next day. Have soccer tomorrow evening so next gym session Wednesday

jeff bingham

Chest, shoulders and triceps day.

1.Bench 5 x 5. 62.5kg. All good until very last 2 reps which were a struggle. Up to 65kg next session.

2. OHP. 5 x 5. 37.5kg. All good again. 40kg next day

3. Incline bench. 3 x 8. 35kg again all moving fine. 37.5kg next day

4. Chest dips. 3 x max. Got 6,6,5. Still 2 extra reps from last session so as long as going in right direction I suppose!

5. Close grip bench 3 x 8. 37.5kg each rep fine. Go for 40 next day.

6. Alternating front raise. 3 x 10e.a. 8kg

7. Lying skullcrushers. 3 x 8. 25kg got 8 the 1st 2 times and 7 on the very last rep of the session. Arms fairly bet at that stage. Will stay on 25kg.

Good session all weights moving in the right direction anyway!
Trying to eat like a horse so should be able to continue progressing slowly at the very least.

jeff bingham

Leg day today

1. Squats 5 x 5. 102.5kg. Don't think I warmed up properly first 2 sets a struggle but got the last 3 OK. Move to 105kg

2. Walking lunge 5 x 5. 42.5kg. All good up to 45kg.

3.Calf raises 3 x 8. 65kg. Again all good. Held the top of the raise slightly longer and felt better. Up to 70kg.

4. Deadline. 3 x 5. 105kg. Got all sets fine. Took it outa me a bit though.

Did another 1200m run out on the field then knocked 30 seconds off last run and got it done in 5.40.

Another session completed. Again everything moving along nicely. Need to make sure I warm up properly next time is all

jeff bingham

Back and biceps day

1. Pull ups. 3 x max. Got 2,6*,5*
2. Chin ups. 3 x max. Got 4,4,4.

Got 2 in pull ups which is a PR I guess.haha

3. Bb row 5 x 5. 47.5kg. All complete up to 50kg next day

4. Inverted bodyweight rows 3 x max. Got 3 sets of 10. Gonna push for 1e reps before adding weight or adding height to box.

5. Bb shrugs 3 x 10. 50kg was OK. 52.5kg next.

6. Barbell curls 5 x 8. 32.5kg. Went of will push for 10 reps before uping weight

6. Hammer curls. 3 x 10e.a 10kg used. Pushing for 12e.a before going up to 12kg db.

8 min HIIT on spinning bike. 30 seconds on 30 off. Took me a good 10 mins to recover but got it up to 8mins anyway.

All in all decent session. Getting back into it a bit now and enjoying seeing the weights moving up

jeff bingham

My chest shoulders and triceps day from Friday 25.11.16

1. Bench 5 x 5. Got all sets with 65kg. 67.5kg next which will be a struggle

2. OHP. 5 x 5. All sets 40kg. 42.5kg next should be OK

3.incline bench 3 x 8. All sets of 37.5kg done move to 40kg next

4.close grip barbell bench. 3 x 8. All sets completed with 40kg. Up to 42.5kg next.

5. Cardio was an hours hurling training in evening

I purposely left out 3 other exercises as I had a darts match that night and didn't want to flatten my shoulders/triceps and not be able to throw at all. Darts went well in the end

jeff bingham

Yesterday's leg session (Monday 28.11.15)

1.squats 5 x 5.all sets completed at 105kg. 107.5kg next day

2. Bb walking lunges 3 x 10. All done at 45kg. Move to 50kg next day

3. Calf raises. 3 x 8. 70kg. All fine up to 75kg next

4. Deadlifts 3 x 5.110kg. Move to 115kg next.

Had a charity hurling match Saturday and ended up going for few pints after with lads I hadn't seen in awhile. Ended up turning into a 2 day session and I was in bits in work yesterday. Said I'd try the gym session monday evening anyway and was very pleasantly suprised to hit all targets fairly comfortably.
Back and biceps later followed by an hour of soccer

jeff bingham

Today's back and biceps session

1. Pull ups. Got 2, 6*,6*
*band assisted.

2. Chin ups. Got 5,4,4

3. Bb rows 5 x 5. Got 50kg on all reps however going to do one more session at 50 and make sure form is OK as I felt last set or 2 was messy.

4.inverted rows. 3 x max on 16" box. Got 11 each set. 12 next session before using higher box

5.barbell shrugs 3 x 10. Got all sets OK at 55kg. Will chance 60 next

6.bb curls. 3 x 10. @32.5kg. Got sets of 10,10,10,10,8. Just ran out a steam on last set.expect to complete it next day before moving up weight

7. Hammer curls 10kg got 3 sets of 22 reps. Again hopefully one more session at that weight hitting 24 reps before moving up

Cardio was an hours soccer good run about. Felt stronger and fitter than usual but probably only in my head!

jeff bingham

Back, shoulders and biceps day

1. Bench 5 x 5. 67.5kg. Will move to 70kg next day but will probably take more than one session to move up then.

2. OHP 5 x 5. 42.5kg. Move to 45kg next but need to watch form

3. Incline BP. 3 x 8. 40kg. Up to 42 5kg next

4.dips. 3 x max. Got 8,8,6. 2 more reps than my previous best so decent going.

5.skullcrushers. 3 x 8. 25kg. Up to 27.5kg next day

6. Close grip BP. 3 x 8. 42.5kg. Up to 45 next day may struggle though

7. Alternating front raise. 3 x 12each arm with 8kg. got all sets move to 10kg db next day.

Left Cardio today as stuck for time.

Good session today improvements and upping the weight in every single lift. Won't be like that every day

Weighed in at 183 pounds last night which is a 5 pound gain in 2 weeks. Probably a little high but not too pushed. Back to tracking calories today just to make sure everything's going right

jeff bingham

Led day

1. Squat 5 x 5. 107.5kg. Moving OK up to 110kg next

2. Walking lunge 5 x 5 e.l. 50kg done OK. Move to 55kg next session

3. Calf raises 3 x 8. 75kg was fine. Onto 80kg

4. Deadlifts 3 x 5. 115kg. Again OK move to 120kg.

Cardio was a 1200m run. Did in 5:28 so another 12 seconds knocked off last run.

Leg day went well, all lifts completed so can't complain.

jeff bingham

Haven't quit or anything have been sick for last 6-7 days. Finally have energy back today but haven't quite shaken off a bad cough.

Back to gym tomorrow and after a week in bed I cant f$$king wait!! Will load up on food this evening and tomorrow hopefully go alright. Had no apitite at all all week but forced myself to eat every day. I'll weigh myself tomorrow and go again. Have spent the last 2 hours working out exact diet for the week so that's sorted anyway

jeff bingham

Back and biceps

1. Pull ups 3 x max. Got 2,6*,6*
*band assisted

2. Chin ups 3 x max. Got 6,5,4.

Slow improvement on these

3. Barbell row 5 x 5. 50kg. Got all reps but going to stay on 50kg and get form right as I think I'm swinging a bit

4. Inverted bodyweight row on 16" box.
3 x max. Got 12 each set. Will use a 24" box next day

5.barbell curl 5 x 10. 32.5kg. Got all reps. Up to 35kg next day

6 . barbell shrug 3 x 10. 60kg all reps complete. 65kg next day

7.hammer curl. 3 x 12 each arm. 10kg dumbell. Got all reps. Will use a 12kg db next day

No cardio today. Got about 3 hours sleep last night as i kept getting coughing fits, was going to skip the gym but glad I didn't. All lifts stayed the same after week sick and a lot of them went up in weight/reps.

Weighed in at 178 pounds so down about 5 pounds from last time

jeff bingham

Yesterdays Chest/Shoulders/Triceps day was done in my garage as i couldnt make the gym. Unfortunatly only lightish weights so did a lot more reps and sets for each muscles.

Todays Legs

1. Squat 5 x 5 100kg, got 5,5,5,3,3. Just didnt have energy for last 2 sets, didnt warm up properly at all either. will stay on 110kg next day

2. BB walking lunge 5 x 5. 55kg. all got easily enough 60kg next day

3. calf raises. 3 x 8. got all reps @80kg move to 85kg next

4.deadlifts. 3 x 5. got all sets @120kg. starting to take it out of me a bit now. 125kg next day.

okish session disappointed with squats but should hit all reps the next day. the other exercises moving along ok. goona have to look up a proper warm up routine as im starting cold every time.

Back and biceps tomorrow

jeff bingham

Back and Biceps day

1. Pull ups 3 x max. Got 2,7*,6*
2. Chin ups 3 x max. Got 7,5,5
*is band assisted.

Getting an extra rep most days so can't complain as I'm so bad at them.

3. Bb Row 5 x 5. @50kg. Got all 5 sets and form better so 52.5kg next day.

4. Inverted BW rows. 3 x max. Moved up to a 24" box and got 10 reps each set. Should hit the 12 rep mark next day and then I'll start adding weight to my chest to make harder

5.Bb shrugs 3 x 10. @65kg. Was OK will go to 70kg next day

6. Bb curls 5 x 10. @35kg got all reps will move to 37.5kg but expect to be there for a few sessions

7. Hammer curls @ 12kg 3 x max. Got 8 reps each arm. Stay at 12kg and try get reps to 12 before moving up in weight.

Good session I'm basically at the most iv lifted for all weights so I expect progress to slow now and take a few sessions to progress

jeff bingham

chest/shoulders/triceps day.

Cardio was a 90 minute soccer match which was done before the gym. Fairly fatigued going into gym but wanted to get session in.

1.Bench 5 x 5. @70kg got 5,4,3,3,2.total of 17 reps, hopefully get to 20ish reps next day, will need a couple of sessions at this weight.

2.OHP. 5 x 5 @ 42.5 got 5reps each set but was a struggle. will do one more session at this weight

3.Incline Bench Press 3 x 8. got all reps @ 42.5kg move to 45kg next day

4. dips, 3 x max, got 8,8,7. happy enough with that.

5. Close grip bench. 3 x 8. @ 45kg only got 5,5,5. push for more reps next day

6.Lying BB Skull crushers 3 x 8. got 6,6,6. again push for more reps next day

7. Alterrnating DB Front raise 3 x 12 each arm. @10kg got 8 reps each arm, push for more reps next day


Was tired going enough going into gym so was abit of a struggle, and as i said before im at the heaviest weight iv used for almost all exercises, im not going to be moving up in weight every session anymore unfortunatly

jeff bingham

Legs today

1. Squats 5 x 5 @110kg. Got 5,5,5,3,3.
Same as last day small bit disappointing

2. Bb walking lunge 5 x 5.@60kg. All reps done up to 65kg next

3. Deadlift 3 x 5 @ 125kg. Got them all 130kg next

4. Calf raises 3 x 8 @ 85kg. All reps done up to 90kg next.

Progressed on 3 out of the 4 lifts so not too bad. Determined to get the squats at 110kg next day.

jeff bingham

Back and Biceps

1. Pull ups. 3 x max. Got 2,7*,7*
*band assisted

2. Chin ups 3 x max. Got 7,5,5

3. Bb bent over row. 5 x 5. @52.5kg. got all reps OK will move to 55kg next.

4.bb curls 5 x 10. @37.5kg. Got 7,7,5,5,4

5. Hammer curls 3 x 12 each arm @ 12kg. Got 9 each arm x 3.

Pulls/chins got an extra rep. Bb rows moved surprisingly well. Curls were tough will take a few sessions to progress. Hammer curls OK slight improvement. Skipped inverted rows and shrugs as stuck for time to go play soccer match.
Cardio for the day was the soccer. Haven't done hiit or a 1200m timed run in awhile need to get back on them

Have another match tomorrow so maybe Wednesday before I get to next session

jeff bingham

jeff bingham wrote:

Have another match tomorrow so maybe Wednesday before I get to next session

Fractured 2 bones in my hand in this match. Finally back in gym tomorrow. Prob could have tipped away with some exercises and cardio but was so downbeat after it I just gave up. Looking forward to getting back alot. Going for a long cycle and then doing legs so wont be able to walk for a few days after it.

jeff bingham

Cycled 15km ish to the gym. First time cycling in a long time! Didnt time it because wasnt sure how it would go. Legs were like jelly walking into gym.

Squats 5x5. @ 100kg.
Lunge 5x5@ 55kg
Deadlift 3x5 @ 110kg.

Left it at that as legs were gone. Did 30 mins yoga from youtube after.

Did legs today as I thought I had a darts match tonight. Its been put back to tomorrow night so not sure what to tomorrow. Possibly get away with throwing properly after back/chest session

FTA69

jeff bingham wrote: »

Cycled 15km ish to the gym. First time cycling in a long time! Didnt time it because wasnt sure how it would go. Legs were like jelly walking into gym.

Squats 5x5. @ 100kg.
Lunge 5x5@ 55kg
Deadlift 3x5 @ 110kg.

Left it at that as legs were gone. Did 30 mins yoga from youtube after.

Did legs today as I thought I had a darts match tonight. Its been put back to tomorrow night so not sure what to tomorrow. Possibly get away with throwing properly after back/chest session

Keep lifting mate, success at darts requires a rigorous strength and conditioning program.

Well done on your lifts to date.

jeff bingham

FTA69 wrote:

Keep lifting mate, success at darts requires a rigorous strength and conditioning program.

Cheers. Haha ya usually alongside a generous bulking plan. Ill battle on anyway!

Alf Veedersane

Only problem is Phil Taylor blamed his weight loss for form loss

jeff bingham

Ha well I have neither phils darting ability nor his physique. Phil always has an excuse though!

jeff bingham

Pretty stiff today so left the weights out.
Did a 20min jog. Had to walk for 1 min at around the 12mark.
Then 2 sets of six 40m sprints with 15 seconds in between.
Also did 25 yoga video followed by 15 mins foam rolling so hopefully wont be too bad tomorrow as I usually get DOMs worse 2 days later

jeff bingham

Chest/shoulders/triceps

1. Bench 5x5 at 60kg
2. Overhead press 5 x 5 at 40kg
3. Inc Bench. 3 x 8 at 40kg
4. Dips 3 x max. Got 7,7,6
5. Close grip bench 3 x 8 at 37.5kg
6. Bb skullcrushers 3 x 8 at 25kg
7. Alt front raises 3 x 9each arm at 10kg

Went ok dropped back weight in most sets as been awhile. But felt I had a bit extra in me for all lifts so not too bad

jeff bingham

Back and Biceps

1. Chin ups. 3x max. Got 6,6,5
2. Pull ups. 3x max. Got 1,1,1
3. Bb rows. 5x5 @ 50kg
4. Inverted rows feet on box 3 x 12
5. Bb shrugs 3 x 10 @ 60kg
6. Bb curl. 5 x 10 @ 32.5kg
7. Hammer curl. 3 x 8e.arm @ 12.5kg

Cardio was 25 mins on the boxing bag.

Ok session considering lack of activity over last month. Hopefully can start moving up the weights over next few weeks

jeff bingham

Legs

Did the session in my shed as couldnt get to gym. Didnt have as much weight as I needed so did higher reps. Hopefully better than nothing anyway

1. Squats 65kg. 3x 15 reps
2. Bb lunges @ 60kg. 5 x 5
3. Calf raises @ 85kg 3 x 8
4. Deadlifts @ 85kg. 3 x 10

jeff bingham

Chest/shoulders/triceps

1. Bench 5 x 5 @ 62.5kg
2. OHP 5 x 5 @ 42.5kg
3. Inc bench 3 x 8 @ 42.5kg
4. Close grip bench 3 x 8 @ 40kg
5. Skullcrushers 3x 8 @ 27.5kg
6. Front raises @ 10kg 3 x 10 reps each arm

Left out dips as the attachment was missing.
The DOMs from leg day were cruel. Possibly the worst ever. Getting into or out of the car was a nightmare. Walking up the stairs was serious struggle. Definitely need to up my warmdown/foam rolling game!