No mo junk in Jeffs trunk

jeff bingham

Upper

1. Bench 3 x 5 @ 70kg
2. OHP 3 x 5 @ 47.5kg
3. Chin ups 3 x max. 7,6,5
4. Incl bench 3 x 8 @ 47.5kg
5. Close grip BP 3 x 8 @ 50kg
6. BB curls 3 x 10 @ 35kg
7. Dips 3 x max. 7,7,6

jeff bingham

Lower

1. Squats 3 x 8 @ 107.5kg
2. BB lunges 3 x 10 @ 82.5kg
3. Deadlift 3 x 5 @ 135kg
4. Pull ups 3 x max got 4,3,3
5. BB rows 3 x 8 @ 45kg
6. Inverted rows feet on box. 5kg plate on chest 3 x max got 8,8,8

jeff bingham

Upper

1. Bench 3 x 5 @ 72.5kg
2. OHP 3 x 5 @ 47.5kg. Got 5,5,3
3. Chin ups 3 x max got 7,6,5
4. Incl bench 3 x 8 @ 50kg
5. Close gripBP 3 x 8 @ 52.kg
6. BBcurls 3 x 10 @ 22.5kg
7. Dips 3 x max got 8,7,6

Lower back is extremely tight last few days and was leaning back too far in overhead press. Going to drop 5kg get form right. Same with curls was swinging elbows. Dropped it down and kept arms still and could really feel it in biceps.
Have to start foam rolling properly again lower back tightened up when I tried to jog and then it felt like glutes weren't firing at all so need to get that sorted

Reading online it seems to be tight hip flexors causing the tightness. Sitting all day in work is a curse

jeff bingham

Lower

1. Squats 3 x8 @ 110kg. Got 8,8,4
2. BB lunge 3 x10 @ 85kg
3. Deadlift 3 x5 @ 137.5kg. Got 5,5,4
4. Pull ups 3 x max got 4,3,3
5. BB rows 3 x 8 @ 47.5kg
6. Inv rows with 5kg plate 3 x 9

jeff bingham

Upper

1. Squat 3 x 5 @ 75kg. Got 4,4,4
2. OHP 3 x 5 @ 40kg
3. Chin ups 3 x max. Got 7,6,6
4. Incl bench 3 x 8 @ 52.5kg got 8,8,6
5. Close gripBP 3 x 8 @ 55kg got 8,8,5
6. BB curls 3 x 10 @ 25kg
7. Dips 3 x max got 9,8,7

jeff bingham

Upper session again as hurling tomorrow and can get lower workout done Sunday

1. Bench 3 x 5 @ 75kg got 4,4,4
2. OHP 3 x 5 @ 42.5kg
3. Chins 3 x max got 7,7,6
4. Inclbench 3 x 8 @ 52.kg got 8,8,6
5. Close gripBP 3 x 8 @ 55kg got 8,8,6
6. BB curls 3 x 10 @ 27.5kg
7 dips 3 x max got 10,9,8

jeff bingham

Lower

1. Squat 3 x 8 @ 100kg
2. Deadlift 3 x 5 @ 137.5kg
3. BB lunge 3 x 10 @ 87.5kg
4. Pull ups 3 x max got 4,3,3
5. BB rows 3 x 8 @ 50kg
6. Inv rows 3 x 10 with 5kg plate on chest

Strange session. pretty stiff after 2 hurling matches over weekend. Failed twice on squats @ 110 on first reps so dropped back to 100 and all other lifts went pretty well after that

jeff bingham

Upper

1. Bench 1 x 3. @ 75kg. 3 x 5 @ 70kg
2. OHP 3 x 5 @ 45kg
3. Chin ups 3 xmax got 8,7,6
4. Incl bench 3 x 8 @ 52.5kg got 8,8,7
5. Close gripBP 3 x 8 @ 55kg got 8,8,6
6. BB curls 3 x 10 @ 27.5kg
7. Dips 3 x max got 10,10,8

jeff bingham

Lower

1. Squats 3 x 8 @ 110kg. Did 6,6,6
2. Deadlift 3 x 5 @ 140kg
3. Pull ups 3 x max. Got 4,3,3
4. BBlunges 3 x 10 @ 90kg
5. BB rows 3 x 8 @ 50kg
6. Inv rows with 5kg plate 3 x 11

jeff bingham

Upper

1. Bench 3 x 5 @ 75kg got 5,4,3
2. OHP 3 x 5 @ 45kg
3. Chin ups 8,7,6
4. Incl bench 3 x 8 @ 52.5kg got 8,6,6
5.Dips 3 x max got 10,10,4

Barely made it through work with a hangover so gym session didn't go great!

jeff bingham

Hurt my knee in hurling training Tuesday evening. Hope it's not cartilage damage but feels very similar to when I damaged cartilage in other knee before. Moving much better than even this morning though so fingers crossed.

Went to gym and just did some chest and biceps work just for the sake of it.

Almost hit 75kg for 3 sets of 5 in bench press Just failed on last rep of the last set

jeff bingham

Day 1 PHUL

Upper Power day

1. Bench 75kg 5,4,3,3
2. Pull ups 4,4,3,3
3. Incl dumbbell bench 17.5kg 10,10,10
4. Skullcrushers 22.5kg 10,10,10
5. BB rows 45kg 5,5,5,5
6. Ohp 40kg 8,8,5,5
7. Curls 22.5kg 10,10,10,8

jeff bingham

PHUL week 1 day 2
Lower Power

1. Squats 90kg 5,5,5,5
2. Deadlifts 120kg 5,5,5,5
3. Calf raises 60kg 10,10,10
4. DB lunges 17.5kg 16,16,16
5. Band assisted Bodyweight ham curls? 5,5,5

Knee was fine only hurt for ham curls for some reason on way down.

jeff bingham

Last week was a fail so starting again.

Yesterday's week 1 day 1 of PHUL Upper Power day

1. Bench 75kg 5,5,3
2. Pull ups 4,4,4,3
3. Ohp 42.5kg 8,8,5
4. BB rows 47.5kg 5,5,5
5. Incl DB bench 20kg 6,6,6
6. Skullcrushers 22.5kg 10,10,10
7. Curls 25kg 10,10,10

jeff bingham

PHUL week 1 day 2

Squats 95kg 5,5,5,5
Deadlift 125kg 5,5,5,5
DB lunges 20kg 16,16,16
BB calf raises 65kg 10,10,10
Bw assisted ham curls 6,6,6

jeff bingham

PHUL Week 1 day 3 Upper hypotrophy

Incl bench 50kg 10,10,10,6
ClosegripBP 45kg 8,8,8,8
Incl seated DB curl 10kg 12,12,8,8
Dips 8,8,8,6
DB lat raises 12kg 12,12,12,12,
1 arm DB rows 14kg 12 e.a, 12,12,12

jeff bingham

PHUL Week 1 day 4
Lower hypotrophy

Goblet squats 17.5kg 12,12,12,12
BB lunges 55kg 24,24,20
Romanian deadlift 40kg 12,12,12,12
Calf raises 70kg 10,10,10,10

Need to find a replacement for leg extensions

jeff bingham

PHUL Week 2 day 1
Bench 75kg 5,5,3,3
Pull ups 4,4,4,3
OHP 42.5kg 8,8,6,5
BB rows 50kg 5,5,5,5
Incl DB bench 20kg 8,8,8,8
Skullcrushers 22.5kg 10,10,10,10
Curls 27.5kg 10,10,5,5

jeff bingham

PHUL Week 2 day 2 Upper hypotrophy

Incl bench 50kg 10,10,10,10
Dips 4 x 9
ClosegripBP 45kg 12,12,10,8
1 arm DB rows 16kg 24,24,24,24
Seated DB curls 10kg 12,12,10,10
DB lat raises 13kg 12, 12,12,12
Inv rows feet on bench 4 x 10

jeff bingham

PHUL Week 2 day 3
Lower Power

Squats 100kg 4 x 5
Deadlift 130kg 4 x 5
Assisted hamcurls 8,8,8
Calf raises 75kg 4 x 10
DB lunges 22.5kg 3 x 16

jeff bingham

Week 2 day 4
Lower hypotrophy

Goblet squats 20kg 12,12,12,12
BB lunge 55kg 24,24,24
BB calf raises 80kg 10,10,10
Romanian deadlift 45kg 12,12,12,
Bulgarian split squats Barbell 20kg 16,16

jeff bingham

Week 3 day 1
Lower Power

Squats 105kg 3 x 5
Deadlift 132.5kg 3 x 5
Calf raises 82.5kg 3 x 10
Assisted bw ham curls 3 x 9
DB lunges 25kg 3 x 16

jeff bingham

Week 3 day 2 Upper Power

BB rows 50kg 6,6,6,5
Pull ups 4,4,4,3
OHP 42.5kg 4 x 6
Bench 70kg 4 x 6
Inc DB bench 20kg 12,11,12,10
Curls 27.5kg 10,10,10 8
Skullcrushers 25kg 10,9,9,6

jeff bingham

Week 3 day 3
Lower hypertrophy

Goblet squats 22.5kg 4 x 12
Romanian deadlift 50kg 4 x 12
Calf raises 85kg 4 x 10
Bulgarian split squats 20kg 3 x 16
Bb lunges 60kg 24,24,16

jeff bingham

Week 3 day 4
Upper hypertrophy

Incl bench 50kg 12,10,10
1 arm row 17.5kg 24,24,24,
Inverted rows 3 x 12
Db lat raises 12kg 3 x 12
Close grip bench 45kg 3 x 12
Seated curls 10kg 3 x 12
Dips 10, 10, 9

jeff bingham

Week 5 day 1
Upper power bench 75kg 4 x 4
Incl db bench 20kg 4 x 10
OHP 42.5kg 4 x 6
Pull ups 5,4,3
Curls 27.5kg 4 x 10
Skulls 25kg 10,8,6
Bb rows 52.5kg 4 x 5

jeff bingham

Week 5 day 2
Upper hypertrophy

Incl bench 50kg 12,12,12,8
Db lat raises 13kg 3 x 12
Single arm rows 20kg 4 x 24
Close grip bench 50kg 4 x 8
Dips 3 x 8
Seated curls 10kg 10,8,6
Inverted rows with 2.5kg plate 3 x 12

Had to do upper day again as match tomorrow and trying to save legs. Not ideal and completely ran outa energy

jeff bingham

PHUL Week 6 day 1

Bench 70kg 5,4,4
Db bench 20kg 12,8,8
Bb rows50kg 5,5,5
Pull ups 3 x max. 4,4,4
Overhead press 35kg 8,8,8
Bb curls 22.5kg 3 x 10
Skulls 22.5kg 10,10,8

Back in the gym after 3 weeks and a self imposed break(welcomed a little one into the world)
Was all hyped up to get back into it. Weights struggled as expected but good to be back.

Alf Veedersane

Congrats chief

jeff bingham

Alf Veedersane wrote:

Congrats chief

Thank you. Turns out it's great motivation to be as fit/healthy as possible

Alf Veedersane

jeff bingham wrote: »

Thank you. Turns out it's great motivation to be as fit/healthy as possible

Invest in a good coffee machine if you haven't

jeff bingham

PHIL Week 6 day 2

Squats 3 x 5 @ 90kg
Deadlift 3 x 5 @ 120kg
Calf raises 3 x 10 @ 80kg
Db lunges 3 x 16 @ 22.5kg e.a

Some ab work

Had a monster of a hurling training Tuesday night and was in tatters today but wanted to get something done.
Have a sports recovery yoga thing tonight hopefully loosen up a bit but since it's my 1st time iv a feeling the pain is coming my way

jeff bingham

PHUL week 6 day 3

Goblet squats 20kg 3 x 12
Bb lunges 55kg 3 x 24
Romanian deadlift 45kg 3 x 12
Bulgarian split squat 20kg 3 x 16
Bb calf raises 85kg 3 x 10

Lowered the weights as hurling at weekend and hopefully won't be too stiff as it's been awhile since I've done this session.

jeff bingham

Week 6 day 4
Incl bench 50kg 3 x 10
Db row 20kg 3 x 24
Close grip bench 45kg 3 x 10
Inv rows 3 x 12
Db lat raises 12kg 3 x 12
Hammer curls 10kg 3 x 16
Dips 3 x 8

Again weights were low as 1st of this type sessions in awhile. Good to get a week done even if I'm stiff all over. Onto to next week we go.

jeff bingham

PHUL Week 7 day 1
Bench 70kg 5,4,4,4
OHP 40kg 8,8,8,8
Incl db bench 20kg 8,8,8,8
Bb rows 55kg 5,5,5,5
Pull ups 5,4,4,3
Bb curls 25kg 4 x 10
Skulls 22.5kg 4 x 10

jeff bingham

PHIL Week 7 day 2

Squats 3 x 5 @ 95kg
Deadlift 4 x 5 @ 125kg
Calf raises 90kg 3 x 10
Db lunges 25kg 3 x 16
Ab work

jeff bingham

PHIL Week 7 day 3

Incl bench 50kg 12,10,10,9
Db lat raises 12kg 4 x 12
Single arm rows 22.5kg 4 x 24
Close grip bench 45kg 4 x 12
Inv rows with 2.5kg plate 4 x 12
Hammer curls 12kg 3 x 16
Dips 3 x 9

jeff bingham

Yesterdays upper power sessions

Bench 70kg 3 x 5
OHP 40kg 8,8,4
Incl db bench 20kg 3 x10
Pull ups 5,4,4
Bb row 60kg 3 x 5
skulls 22.5kg 3 x 10
Curls 27.5kg 3 x 10

Had to do session in half the usual time so was tough

jeff bingham

Phul week 8 day 2 lowerpower

1. Squats 3 x 5 @ 100kg
2. Deadlift 4 x 5 @ 130kg
3. Calf raises 3 x 10 @ 95kg
4. Db lunges 3 x 16 @ 27.5kg

jeff bingham

week 8 day 3
Incl bench 50kg 12,12,8,8
Inv row with 5kg plate 4 x 12
Close grip bench 50kg 4 x 10
Single arm row 22.5kg 4 x 24
Seated rear delt flys 8kg 4 x 12
Dips 9,8,10,9
Hammer curls 10kg 4 x 12
Russian twists 14kg 3 x 40

Was with a beast of a friend who had me concentrating on slowing down the descent part of the lift. I was rushing all the lifts. Got way more out of the session i think

jeff bingham

Week 8 day 4 lower

Goblet squats 22.5kg 4 x 12
Romanian deadlift 50kg 4 x 12
Bb calf raises 100kg 3 x 10
Bb lunges 60kg 3 x 16
Bulgarian split squats 25kg 3 x 16

jeff bingham

Yesterday's upper power

Bench 70kg 5,5,4,4
OHP 40kg 8,8,6,3
Incl db bench 20kg 4 x 8
Bb row 60kg 4 x 5
Pull ups 5,5,4,4
Bb curls 30kg 4 x 8
Skulls 25kg 4 x 10

jeff bingham

Today's lower htrophy

Goblet squats 25kg 4 x 8
Bb lunges 60kg 4 x 20
Bulgarian split squats 30kg 3 x 16
Calf raises 100kg 4 x 10
Romanian deadlift 50kg 4 x 12

jeff bingham

Upper htrophy

Incl bench 55kg 8,8,6
Dips 12,9,8
Db rows 22.5kg 3 x 24
Db lat raises 8kg 3 x 12
Inv rows with 10kg plate 3 x8
Closegrip bench 50kg 3 x 12
Hammer curls 12kg 3 x 16

jeff bingham

Week 9 day 1

Bench 70kg 4 x 5
Pull ups 6,5,4,4
OHP 40kg 4 x 8
Bb rows 60kg 4 x 5
Incl db bench 22.5kg 4 x 7
Curls 30kg 10,10,8,8
Skulls 25kg 4 x 10

jeff bingham

Week 9 day 2 lower

Deadlift 135kg 4 x 5
Squats 100kg 4 x 5
Calf raises 100kg 3 x 10
Db lunges 30kg 3 x 12
BW hamstring exercises 3 x 8

Squats were terrible sunburn shoulders and extremely tight hip flexors after a match last night made them very uncomfortable. Need more foam rolling and stretching before them the next day.

jeff bingham

Day 3 upper

Incl bench 55kg 9,9,8
Single arm rows 25kg 3 x 20
Close grip bench 55kg 3 x 8
Seated db lat raises 10kg 3 x 12
Hammer curls 12kg 3 x 16
Dips 3 x 10
Inv rows with 10kg plate 3 x 9

jeff bingham

Day 1 upper
Bench 65kg 3 x 5
OHP 35kg 3 x 8
Pull ups 5,4,3
Incl db bench 20kg 3 x 8
Bb row 50kg 3 x 5
Curls 27.5kg 3 x 10
Skulls 22.5kg 3 x 10

Back at it again. Weights down a little. On the plus side fittest I've ever been thanks to hurling. Hoping to get a decent run at weights this time

jeff bingham

Day 2 lower
Squats 80kg 4 x 5
Deadlifts 110kg 4 x 5
Db lunges 22.5kg 4 x 16
Hamstring BW exercise 4 x 6
Calf raises 80kg 3 x 10
Ab stuff

Went a bit too light to try avoid the stiffness tomorrow.

jeff bingham

Boards on mob hasn't been working last few days. Too lazy to type out 2 workouts from the weekend.

Today's lower

Squats 4 x 5 @ 85kg
Deadlifts 4 x 5 @ 115kg
Db lunges 4 x 16 @ 22.5kg
Calf raises 4 x 10 @ 90kg
Ham isolation exercise 4 x 7 reps.
Ab stuff