No mo junk in Jeffs trunk

jeff bingham

Legs

1. Squat 5 x 5 @ 100kg
2. Bb lunges 5 x 5 @ 62.5kg
3. Calf raises 3 x 8 @ 90kg
4. Deadlifts 3 x 5 @ 115kg

Was still a tiny bit sore from last legs day so left squat at 100kg. 1st set very tough as im awful for not warming up. Need to get a follow along video off youtube or something. All other lifts went fine though

jeff bingham

Back and biceps

1. Bb rows 5x 5 52.5kg
2. Pull ups. 3 x max. Did 2, 6*, 6* *assisted
3. Chins 3 x max. Did 5,3,3
4. Inverted rows on box. Did 3 x 10
5. Bb curls. 5 x 10 @ 32.5kg
6. Hammer curls 3 x 9 each arm @ 12kg
7. Bb shrugs. 3 x 10 @ 65kg

Cardio was an hours astro soccer after. Gym was a struggle after 2 nights with little sleep.

jeff bingham

Chest/shoulders/triceps

1. Bench 5 x 5 @ 65kg
2. OHP 5 x 5 @ 40kg
3. Inc bench 3 x 8 @ 40kg
4. Close grip bp 3 x 8 @ 40kg
5.alt db front raises @ 10kg. 3 x 12

This mornings session was at 7am. Late getting getting out of bed and no breakfast didnt work out well. Bench was only improvement and it drained me for rest of session. Had 1st hurling training session of the year the night before so energy just wasnt there. And legs tomorrow.....

jeff bingham

Leg day

1. Squats 5 x 5 @ 105kg
2. Bb lunges 5 x 5 @ 65kg
3. Calf raises 3 x 8 @ 95kg
4. Deadlifts 3 x 5 @ 120kg

All reps completed so happy enough. Will feel it tomorrow though

jeff bingham

Back and Biceps

1. Pull ups 3 x max. Got 2,6*,6*
* assisted
2. Chin ups 3 x max. Got 5,5,4
3. Bb rows 5 x 5 @ 52.5kg
4. Inverted rows 3 x max feet on 24" box. Got 11 three times
5.bb shrugs 3 x 10 @ 70kg
6. BB curls 5 x 10 @ 35kg. Failed on last 2 sets with only 8 reps.
7. Hammer curls 3 x 10 e.a @ 12kg

jeff bingham

Chest/shoulders/triceps

1. Bench 5 x 5 @ 67.5kg
2. OHP 5 x 5 @ 42.5kg
3. Inc bench 3 x 8 @ 42.5kg. Got 8,8,7
4. Dips 3 x max. Got 6,6,5
5. Close grip bench 3 x 8 @ 42.5kg
6. Skull crusher 3 x 8 @ 27.5kg. Got 7,6,5 reps
7. Alt Db front raises @ 10kg. Got 3 sets of 11 each arm

jeff bingham

Back and biceps.

1. Pull ups 3 x max. Got 2,7*,7*
2. Bb row 5 x 5 @ 55kg
3. Inverted rows 3 x 12
4. Bb shrugs 3 x 10 @ 75kg
5. Bb curls 5 x 10 @ 35kg
6. Hammer curls. 3 x 11 e.a @ 12kg

jeff bingham

Had a few celebrations the last couple weekends and let gym slip!

Chest/shoulders/triceps

1. Bench 5 x 5 @65kg
2. Ohp 5 x 5 @ 40kg
3. Incl bench 3 x 8 @40kg
4. Close grip BP 3 x 8 @40kg
5. Skulls 3 x 5 @ 27.5kg
6. Front raises 3 x 10e.a @ 10kg

jeff bingham

Legs.

1. Squat 5 x 5 @ 100kg
2. BB lunge 5 x 5 @ 65kg
3. Deadlift 3 x 5 @ 120kg
4. Calf raises 3 x 8 @ 90kg

jeff bingham

Back and biceps

1. Pull ups. Got 2, 7*, 6*
*assisted
2. Chin ups
Got 5,5,5
3. BB rows 5 x 5 @ 52.5kg
4. Inverted rows 3 x 12
5. Shrugs 3 x 10 @ 75kg
6. BB curls 5 x 10 @ 32.5kg
7. Hammer curls 3 x 8 @ 12kg

Switching to an upper/lower schedule next day as I am struggling to get to gym 6 times a week to ensure all muscles hit twice a week. With other sports my days at gym vary so hopefully that should work better as should be able to always get gym 4 times a week anyway

jeff bingham

Session today was 1st day back with hurling club. Was kinda a circuit session with lots of med ball lunges/squats and push ups. Little rest between sets. I was flattened after it anyway. Starting my upper/lower program tomorrow more than likely lower (legs and back)first. The aim for next 5-6 weeks is to get the 4 sessions in a week and get each muscle worked twice a week and then see if I'm making any headway.

jeff bingham

Lower

1. Squats 3 x 8 @ 90kg
2. BB lunges 3 x 10 @ 65kg
3. Deadlift 3 x 5 @ 120kg
4. Pull ups 3 x max. Got 2,6*,6*
5. BB rows 3 x 8 @ 40kg
6. Inverted rows feet on 24" box 3 x 8

jeff bingham

Upper

1. Bench 3 x 5 @ 65kg
2. Ohp 3 x 5 @ 40kg
3. Incl bench 3 x 8 @ 40kg
4. Close grip BP 3 x 8 @ 40kg
5. Pull ups 3 x max. 4 reps each time
6. Curls 3 x 10@ 32.5kg
7. Front raises 3 x 8e.a @ 12kg

Felt like ****e going into session so kept all weights the same just to get a session in

jeff bingham

Lower

1. Squats 3 x 8 @95kg
2. BB lunges 3 x 10 @ 70kg
3. Deadlift 3 x 5 @ 125kg
4. Pull ups 3 x max. Got 3,6*,6*
*assisted
5. BB rows 3 x 8 @ 42.5kg
6. Inverted rows feet on 24"box. 3 x 9

jeff bingham

Upper.

1. Bench 3 x 5 @ 70kg. Got 4,5,5.
2. Ohp 3 x 5 @ 42.5kg
3. Incl bench 3 x 8 @ 42.5kg
4. Close grip BP 3 x 8 @ 42.5kg
5. Pull ups 3 x max got 5,4,4
6. BB curls 3 x 10 @ 35kg got 8,8,8
7. Shoulder press 3 x 9e.a @12kg

jeff bingham

Lower

1. Squats 3 x 8 @ 100kg
2. Deadlift 3 x 5 @ 130kg
3. BB lunges 3 x 10 @ 75kg
4. Pull ups 3 x max. Got 3,7*,6*
4. BB rows 3 x 8 @ 45kg
6. Inverted rows feet on 24"box. 3 x max got 11,11,11.

PRs in deadlift and lunge so good to see some progression!

jeff bingham

Upper

1. Bench 3 x 5 @ 70kg. Got 5,5,3
1 x 5 @ 60kg
2. OHP 3 x 5 @ 45kg
3. Pull ups 3 x max got 5,5,5
4. Incl bench 3 x 8 @ 45kg
5. Close grip BP 3 x 8 @ 45kg
6. BB curls 3 x 10 @ 35kg got 9,9,9
7. DB front raises 3 x 10e.a @ 12kg
8. Dips 3 x max got 5,5,5

OK session for day after paddy's day. 2 more PRs for incline bench and close grip bench.

jeff bingham

Lower

1. Squats 3 x 8 @ 102.5kg
2. Deadlift 3 x 5 @ 132.5kg
3. BB lunges 3 x 10 @ 77.5kg
4. Pull ups 3 x max. Got 3,3,3.(no assisted wahoo!)
5. BB rows 3 x 8 @ 47.5kg
6. Inverted rows 3 x 12 feet on 24" box

jeff bingham

Upper

1. Bench 3 x 5 @ 70kg
2. OHP 3 x 5 @ 47.5kg
3. Chin up 3 x max got 6,6,5
4. Incl bench 3 x 8 @ 47.5kg got 8,8,7
5. Close grip BP 3 x 8 @ 47.5kg
6. BB curls 2 x 10 @ 35kg
7. Alt front raises 3 x 11 each arm @ 12kg
8. Dips 3 x max. Got 6,6,5

OK session will stay with same weight for bench and press as form for last reps not great.

jeff bingham

Lower

1. Squats 3 x 5 @ 105kg
2. BB lunges 3 x 10 @ 80kg
3. Pull ups 3 x max. Got 3,3,3
4. Inverted rows 3 x 12
5. Deadlift 3 x 5 @ 132.5kg
6. BB rows 3 x 8 @ 47.5kg

Had a very tough hurling training last night and I completely ran out of steam this morning in gym so kept some of the lifts at same weight just to get session in

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!