No mo junk in Jeffs trunk

jeff bingham · 04-10-2017 06:23PM

OHP 25kg 10 x 10
Close grip bench 30kg 10 x 10
Chin ups 3 x 6
Curls 30kg 3 x 8

Press and bench both ok til very last set. Struggled on the chins as I havnt done them in months and then arms half dead for curls.

jeff bingham · 06-10-2017 05:48PM

Deadlifts 85kg 10 x 10
Step ups with 20kg bar 10 x 10
Split squats 20kg 3 x 16
Calf raises 80kg 3 x 10

Did step ups instead of lunges today as still small issue with hip doing the lunge. Getting better though.
Deadlifts really took it out of me despite the smaller weight. Def impacted the other lifts which I kept low as I was wrecked.

jeff bingham · 11-10-2017 08:13AM

Squat 65kg 10 x 10
Romanian deadlift 40kg 10 x 10
Ham isolation exercise 3 x 10

Not too bad for a 5.30am session and a soccer session last night. Again hips feel good and loose after 100 squats. Really need to get a decent mobility/stretching structure or schedule. As when I do it myself I get bored and stop.

jeff bingham · 12-10-2017 07:35AM

Bench 50kg 10 x 10
T bar rows 47.5kg 10 x 10
Incl db bench 17.5kg 3 x 10
Inv rows 3 x 10

Barely got the 100th rep in the bench. Don't think there was one rep left.was grand all way through til very last set. Went to jelly then though.
For rows volume was again a struggle. Just grinding out each set while convincing myself not to quit from 3rd set to the last.

Alf Veedersane · 12-10-2017 08:04AM

How you liking the GVT style training?

jeff bingham · 12-10-2017 09:13AM

I like the simplicity of it a lot. Just focus on a couple of excercises and then your done. I find the lighter reps makes it a nice change at the moment in the same way that after a few weeks it will be nice to get back to shorter sets too. Overall good so far anyway.

jeff bingham · 13-10-2017 07:40PM

jeff bingham wrote:

Deadlifts 85kg 10 x 10 Step ups with 20kg bar 10 x 10 Split squats 20kg 3 x 16 Calf raises 80kg 3 x 10

Deadlifts 87.5kg 10 x 10
Step ups 20kg 10 x 10
Split squats 20kg 3 x 16
Calf raises 85kg 3 x 10

Will make sure to get a good meal before deadlifts next week! Tough session on the legs.

jeff bingham · 16-10-2017 12:32PM

Squats 70kg 10 x 10
Romanian deadlift 45kg 10 x 10
Ham isolation exercise 3 x 10
Not too bad today. Squats toughest but never in danger of failing. Just a case of grinding through it

jeff bingham · 17-10-2017 01:23PM

Bench 52.5kg 10,10,10,10,10,8,8,8,8,8
T bar rows 60kg 10 x 10
Pull ups got 6 in 1st attempt 0 after that.
Inv rows 3 x 10

Left pull ups until the end and no energy left in the bank at that stage. Struggled in bench after 5th set. Hopefully hit all reps next week though. Rows were tough I'm not going to lie. Always struggled with back excercises anyway so not surprising

jeff bingham · 24-10-2017 10:55AM

Squat 72.5kg 10 x 10
Romanian deadlift 50kg 10 x 10
Ham iso exercise 3 x 10

Not too bad today at all. Got all reps ok

jeff bingham · 25-10-2017 08:47PM

Bench 52.5kg 10 sets. got 95 reps out of 100
T bar rows 62.5kg 10 sets. Got 92 reps out of 100
Pull ups 2 x 5
Inv rows 2 x 10

Found it tough today. Had little energy. The slow controlled tempo makes me struggle esp on bench.

jeff bingham · 26-10-2017 12:54PM

OHP 27.5kg 10 x 10
Close grip bench 32.5kg 10 x 10
Chinups 7,6,6
Curls 30kg 3 x 10

A lot more energy today meant I got through it grand. Deadlifts early before work tomorrow though could be a struggle

jeff bingham · 27-10-2017 10:33AM

Deadlifts 90kg 10 x 10
Bb step ups 25kg 10 x 10
Split squats 20kg 3 x 16
Calf raises 90kg 2 x 10

Wasn't as bad as I thought, maybe slowly getting used to the volume

jeff bingham · 30-10-2017 05:51PM

Week 5
Bench 52.5kg 10 x 10
T bar rows 52.5kg 10 x 10
Pull ups 6,5
Incl db bench 17.5kg 3 x 10

Good session happy to get the 100 reps in both chest and back excercises.

jeff bingham · 31-10-2017 12:20PM

OHP 30kg 10 x 10
Close grip bench 35kg 10 x 10
Chin ups 3 x 7
Curls 27.5kg 3 x 10

Meant to have a leg day but having a hip issue and wouldnt have the time for the stretching warmup necessary today so swapped with an upper day. Went Ok, comfortably even.

jeff bingham · 02-11-2017 01:22PM

Squats 75kg 10 x 10
Romanian deadlift 52.5kg 10 x 10
Calf raises 90kg 3 x 10

Was Ok, seem to have adapted to the amount of reps. Boredom kicking in a small bit though.

jeff bingham · 07-11-2017 07:44PM

Week 6
Bench 55kg 10 x 10
T bar rows 55kg 10 x 10
Kettlebell swings 230 reps

Bench and rows were such a struggle was about to quit and leave a couple of times. Will probably be my last week of this style training as the boredom has kicked in big time. Still unsure what to do next. Possibly back to upper/lower as in fits in with other stuff I have during the week. Will have a look online and see if anything looks promising

jeff bingham · 14-11-2017 06:56PM

Week 1 day 1 chest and bicep

Bench 70kg 4 x 5
Incl db bench 17.5kg 3 x 10
Lying pec raises 8kg 3 x 10
Chin ups 3 x 6
Curls 22.5kg 3 x 10
Hammer curls 8kg 3 x 16

After bring sick the last few days was happy enough to just get any kind of session in.

jeff bingham · 15-11-2017 06:47PM

Week 2 day 2 back

T bar rows 62.5kg 4 x 5
Deadlift 130kg 4 x 5
Pull ups 5,4,4
Inv rows feet on box 3 x 10
Kettlebell swings 15 mins 200 reps.

Enjoyed today a lot. Rows and deadlifts were fine had another bit in me. PR in rows. Got a good sweat going in the swings.

jeff bingham · 16-11-2017 07:29PM

Week 1 day 3 legs
Squats 90kg 4 x 5
Goblet squats 17.5kg 3 x 10
Romanian deadlift 60kg 3 x 8
Bulgarian split squats 20kg 2 x 16
Calf raises 100kg 2 x 10

jeff bingham · 22-11-2017 07:32PM

Week 2 day 1 chest/biceps

Bench 72.5kg 4 x 5
Chin ups 7,7,6
Incl db bench 20kg 3 x 8
Flat flys 8kg 3 x 10
Curls 22.5kg 3 x 10
Hammer curls 8kg 16,16,16

Missed shoulders and arms session over weekend which was disappointing. Today was ok bench was good looking forward to trying 75kg next week as it's been awhile. Most of the other excercises I slowed down a lot and def felt it.

jeff bingham · 23-11-2017 03:40PM

Week 2 day 2 back

Deadlifts 135kg 4 x 5
T bar rows 65kg 4 x 5
Pull ups 5,5,4
Inv rows 3 x 10
Kettlebell swings 15 mins got 230 reps.

Enjoyed today again. Going to try add something cardio-ish like the swings today to every session. Should hit 140 Deadlift next week which I think iv done only once before. Have another bit in rows aswell.

jeff bingham · 24-11-2017 03:39PM

Week 2 day 3 legs

Squats 95kg 4 x 5
Goblet squats 20kg 4 x 10
Romanian deadlift 65kg 4 x 8
Split squats 20kg 3 x 16
Calf raises 100kg 3 x 10

Squats were so easy I thought I had too little on the bar. I'm useless for warming up but had a decent one today. I won't underestimate the warm up again. Everything else moved ok.

jeff bingham · 25-11-2017 04:00PM

Week 2 day 4 shoulders/triceps

Close grip bench 55kg 4 x 8
Skulls 22.5kg 4 x 10
OHP 35kg 4 x 8
Db lat raises 10kg 4 x 12
Seated db press 8kg 4 x 10
Db front raises 8kg 4 x 16

Was grand. Went a little light on all lifts. Getting all 4 sessions done in 50ish minutes each so will add an extra excercise for each day.

jeff bingham · 29-11-2017 09:25AM

Week 3 day 1 shoulders and triceps

OHP 37.5kg 4 x 8
Close grip bp 57.5kg 4 x 8
Skulls 25kg 4 x 10
Front raises 8kg 4 x 16
Db lat raises 10kg 4 x 12
Seated db press 8kg 4 x 8

Record for close grip bench I think. Triceps were extremely pumped which felt good...for the 15 mins it lasted. Had to squeeze the session down by 10 mins to make time for work so happy enough to get all reps done

jeff bingham · 30-11-2017 04:16PM

Week 3 day 2 chest and biceps

Bench 75kg got 5,5,3,3
Incl db bench 20kg 3 x 9
Flat db fly 10kg 3 x 10
Chin ups 7,7,6
Curls 25kg 4 x 10
Hammer curls 8kg 3 x 16

First 2 sets of bench were grand ran out of steam a little. 75 is highest of lifted and first 2 sets felt more comfortable than than i thought they would. Everything is progressing abit, if slowly.

jeff bingham · 01-12-2017 05:54PM

Week 3 day 3 back

Deadlifts 140kg 4 x 5
T bar rows 67.5kg 4 x 5
Pull ups 3 x 5
Inv rows with 5kg plate 3 x 8
KB Swings 15mins 250 reps.

Deadlift are up there with prev PR. More reps today though and felt solid enough. Kettlebell really took it out of me took about 15 mins to recover.

jeff bingham · 05-12-2017 08:06AM

Week 4 day 1 shoulders and triceps

OHP 40kg 4 x 8
Close grip bp 60kg 8,8,6,6
Skulls 27.5kg 3 x 10
Front raises 10kg 3 x 16
Seated db press 10kg 3 x 8
Lat raises 12kg 3 x 12

Was ok bit pushed for time this morning so all abit rushed.

jeff bingham · 06-12-2017 01:59PM

Week 4 day 2
Bench 75kg 4 x 5
Inc db bench 20kg 3 x 10
Chin ups 3 x 7
Curls 25kg 4 x 10
Hammer curls 10kg 3 x 16
Flat db flys 10kg 3 x 10

Moving to 77.5kg next week on bench which iv never gotten to before. Everything else was grand hit all targets.

jeff bingham · 12-12-2017 12:26PM

Repeat week 4 day 1

OHP 42.5kg 4 x 8
Close grip bench 62.5kg 4 x 8
Front raises 10kg 3 x 16
Latraises 12kg 3 x 12
Seated db press 10kg 3 x 10
Skulls 27.5kg 3 x 10

Didn't complete last week due to unforeseen circumstances. Very tired today but went ok. Record on close grip. Improvement on press and struggled through the rest from lack of energy.

No mo junk in Jeffs trunk

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