No mo junk in Jeffs trunk

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

jeff bingham

Upper day

Bench 67.5kg 3 x 5
Pull ups 5,4,4
OHP 37.5kg 3 x 8
Bb row 55kg 3 x 5
Db incl bench 20kg got 10,8,8
curls 30kg 3 x 8
Skulls 25kg 3 x 10

jeff bingham

Upper

Incl bench 50kg 3 x 10
Single arm rows 20kg 3 x 24
Inv rows 12,12,10
Close grip bench 50kg 10,7,7
Seated lat raises 8kg 3 x 12
Hammer curls 10kg 3 x 16

jeff bingham

Lower

Goblet squats 20kg 3 x 12
Romanian deadlift 45kg 3 x 12
Bulgarian split squats 30kg 3 x 16
Bb lunge 50kg 3 x 16
Calf raises 95kg 3 x 19

jeff bingham

Lower

Squats 90kg 3 x 5
Deadlifts 120kg 3 x 5
Hamstring isolation exercise 3 x 8
Db lunges 22.5kg 3 x 16
Calf raises 100kg 3 x 10
Ab stuff

jeff bingham

Lower

Squats 90kg 3 x 5
Deadlifts 120kg 3 x 5
Hamstring isolation exercise 3 x 8
Db lunges 22.5kg 3 x 16
Calf raises 100kg 3 x 10
Ab stuff

jeff bingham

Lower

Squats 90kg 3 x 5
Deadlifts 120kg 3 x 5
Hamstring isolation exercise 3 x 8
Db lunges 22.5kg 3 x 16
Calf raises 100kg 3 x 10
Ab stuff

jeff bingham

Upper

Bench 70kg 3 x 4
Pull ups 3 x 5
OHP 40kg 3 x 6
T bar rows 50kg(w/o bar) 3 x 5
Incl db bench 20kg 3 x 10
Skulls 27.5kg 3 x 8
Curls 30kg 3 x 10

jeff bingham

Upper
bench 50kg 12,11,10
OHP 20KG 3 x 12
Seated DB lat raises 10kg 3 x 12
Close grip bench 50kg 3 x 8
Inv rows 12,12,10
1 arm row 22.5kg 3 x 16
Hammer curls 10kg 3 x 16

jeff bingham

Upper

Bench 70kg 5,4,3,3
OHP 40kg 7,7,7,4
pull ups 6,5,5,
Incl db bench 22.5kg 3 x 6
T bar rows 52.5kg 4 x 5
Skulls 27.5kg 3 x 9
Curls 32.5kg 3 x 6

jeff bingham

Lower

Squats 95kg 4 x 5
Deadlifts 125kg 4 x 5
Ham isolation exercise 4 x 9
Calf raises 100kg 3 x 10
Db lunges 22.5kg 3 x 16

jeff bingham

Lower

Goblet squats 22.5kg 3 x 12
Bb lunges 50kg 3 x 24
Calf raises 100kg 3 x 10
Romanian deadlift 50kg 3 x 12
Bulgariansplit squats 35kg 3 x 16

jeff bingham

Upper

Bench 70kg 5,5,4,3
Pull ups 6,6,5,4
OHP 40kg 8,8,7,4
Incl db bench 22.5kg 4 x 7
T bar rows 65kg 4 x 5
Curls 32.5kg 4 x 7
Skulls 27.5kg 4 x 10

jeff bingham

Lower

Squats 100kg 3 x 5
Deadlifts 130kg 4 x 5
Calf raises 100kg 4 x 10
Ham iso exercise 4 x 10

Couldn't do lunges as hip issue, hurts when bent at an angle and also when I cough/sneeze. Google says Sciatica but we'll see what club phsyio says Friday. No issue during squats and deadlifts

jeff bingham

Upper

Bench 50kg 3 x 12
OHP 25kg 3 x 12
1 arm db row 25kg 3 x 16
Db lat raises 12kg 3 x 12
Alt hammer curls 10kg 3 x 16
Close grip bp 50kg 3 x 9
Inv row 3 x 12

jeff bingham

Upper

Bench 75kg x 4, 70kg x 5,5
OHP 40kg 3 x 8
Incl db bench 22.5kg 8,8,6,6
Pull ups 6,6,5
T bar rows 67.5kg 4 x 5
Curls 32.5kg 3 x 8
Skulls 30kg 3 x 8

jeff bingham

Upper

Bench 52.5kg 12,12,10
Close grip bench 50kg 3 x 10
Single arm row 24kg 3 x 20
Db lat raises 12kg 3 x 12
OHP 27.5kg 3 x 12
Inv rows 3 x 12
Hammer curls 10kg 3 x 16

jeff bingham

Upper

Bench 75kg 1 x 4, 70kg 2 x 5
OHP 42.5kg 8,7,7
Pull ups 3 x 6
T bar rows 70kg 4 x 5
Incl db bench 22.5kg 3 x 10
Curls 32.5kg 3 x9
Skulls 30kg 3 x 9

jeff bingham

Lower

Squat 100kg 4 x 5
Deadlift 135kg 4 x 5
Calf raises 100kg 4 x 10
Ham isolation exercise 4 x 12

jeff bingham

Weighed in today at 80kg exactly.

Today's workout

Squats 60kg 10 x 10
Romanian deadlift 35kg 10 x 10
Ham isolation exercise 3 x 10
Calf raises 100kg 3 x 10

Was convinced by my friend to try his program for a month. The simplicity of it convinced me but it ended up taking as long as usual. Friend told me to try this and eat like a horse. Hurling finished up now so bit more time to recover aswell.

Squats were ok, bit tired on sets 6-8 but got every rep. Legs small bit weak now but on plus side my hips feel better than they have in months from all the reps. Motivated by the looseness I did a 30 min hip opener yoga video from YouTube.
I hope I can walk tomorrow

jeff bingham

Bench 45kg 10 x 10
T bar 45kg 10 x 10
Incl db bench 17.5kg got 10,10,8.
Pull ups 0

Was ok. Found the rows tough as most I have done would have been 20 reps in total. Tried pull ups and couldn't do 1....
Eating like a horse for next few weeks aswell hopefully put on some size if I can