The MilkMan Delivers: Beyond | Page 38

Discussion in 'Training Logs' started by MilkManUK, Dec 18, 2015.

  1. Flash_Monsta Black Belt

    Flash_Monsta
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    I'll try pop in more often. I don't have access to a computer in work, anymore. Which was the only time i was posting.. but I've had the app on my phone for a while now.
    Don't think I'll post in my log any time soon, too much effort on the phone.
     
    #741
  2. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 1, Week 3, Day 1 - SOHP

    Warmup
    20kg x 5
    30kg x 5
    40kg x 5

    5/3/1
    42.5kg x 5
    47.5kg x 3
    52.5kg x 1 + 9 = 10 reps

    First Set Last
    42.5kg x 5
    42.5kg x 5
    42.5kg x 5
    42.5kg x 5
    42.5kg x 5

    Bodyweight: 96kg
     
    #742
    Last edited: Mar 29, 2017
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  3. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 1, Week 3, Day 2 - Deadlift

    Warmup
    60kg x 5
    80kg x 5
    90kg x 5

    5/3/1
    95kg x 5
    107.5kg x 3
    120kg x 1 + 14 = 15 reps

    First Set Last
    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5
    95kg x 5

    Barbell Curls
    20kg x 30
    20kg x 25
    20kg x 25
    20kg x 20

    Seated Hammer Curls
    10kg each hand x 3 sets of 8 reps.
     
    #743
  4. MilkManUK Brown Belt

    MilkManUK
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    Conditioning
    Trap Bar Farmer's Walks
    65kg - few trips across gym floor
    105kg - few trips across gym floor
    145kg - did about 6 trips there and back across gym floor.

     
    #744
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  5. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 1, Week 3, Day 3 - Squat

    Warmup
    20kg x 5
    40kg x 5
    70kg x 5

    5/3/1
    75kg x 5
    85kg x 3
    95kg x 1 + 14 = 15 reps

    First Set Last
    75kg x 6
    75kg x 6
    75kg x 6
    75kg x 6
    75kg x 6

    Face Pulls
    16kg x 20
    16kg x 20
    16kg x 20
    16kg x 20

    Chins
    7,7,7,5,5,5

    Dips
    10,10,10,10

    Seated Dumbell Press
    15kg (x 2) x 3 sets of 10 reps
     
    #745
  6. MilkManUK Brown Belt

    MilkManUK
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    Thai Boxing: 1 3/4 hrs. Conditioning, pad work, bag work, sparring.
     
    #746
  7. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 1, Week 3, Day 4 - Bench Press

    Warmup
    20kg x 5
    40kg x 5
    50kg x 5

    5/3/1
    57.5kg x 5
    62.5kg x 3
    72.5kg x 1 + 15 = 16 reps

    First Set Last
    57.5kg x 7
    57.5kg x 7
    57.5kg x 7
    57.5kg x 7
    57.5kg x 7

    Trapbar Shrugs
    70kg x 20
    70kg x 20
    70kg x 20
    70kg x 20
    70kg x 20

    Seated Row
    50kg x 20
    50kg x 20
    50kg x 20
    50kg x 20
     
    #747
  8. MilkManUK Brown Belt

    MilkManUK
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    Increase in training maxes

    SOHP: 55kg>57.5kg
    Deadlift: 125kg>130kg
    Bench Press: 75kg>77.5kg
    Squat: 100kg>105kg

    5/3/1 - Cycle 1, Week 4, Day 1 - SOHP

    Warmup
    20kg x 5
    30kg x 5
    35kg x 5

    5/3/1
    37.5kg x 5
    45kg x 5
    50kg x 5 + 6 = 11 reps

    First Set Last
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 5
    37.5kg x 7 - (lost count)
    37.5kg x 5

    Facepulls
    16kg x 20
    16kg x 20
    16kg x 20
    16kg x 20

    Tricep Pushdowns
    20kg x 20
    20kg x 20
    20kg x 20
    20kg x 20

    Front Dumbell Raises
    4kg each hand x 3 sets of 12 reps
     
    #748
  9. MilkManUK Brown Belt

    MilkManUK
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    Conditioning. Trapbar farmer's walks.
    Multiple trips with 65kg, 105kg, 145kg and 155kg
    Did some kettlebell swing type thing between sets.
     
    #749
  10. Obscure Terror .................................

    Obscure Terror
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    You'll be back up to full strength in no time.
     
    #750
  11. MilkManUK Brown Belt

    MilkManUK
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    Yeah I think so, just being patient and ticking my prescribed sets and reps off.

    5/3/1 - Cycle 1, Week 4, Day 2 - Deadlift

    Warmup
    60kg x 5
    70kg x 5
    80kg x 5

    5/3/1
    85kg x 5
    97.5kg x 5
    112.5kg x 5 + 12 = 17 reps

    First Set Last
    85kg x 5
    85kg x 5
    85kg x 5
    85kg x 5
    85kg x 5

    Barbell Curls
    22.5kg x 20
    22.5kg x 20
    22.5kg x 20
    22.5kg x 20

    Seated Hammer Curls
    12kg each hand x 4 sets of 12 reps per arm
     
    #751
    Last edited: Apr 6, 2017
  12. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 1, Week 4, Day 3 - Squat

    Warmup
    20kg x 5
    40kg x 5
    60kg x 5

    5/3/1
    70kg x 5
    80kg x 5
    90kg x 5 + 16 = 21 reps

    First Set Last
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5
    70kg x 5

    Chins
    10
    10
    5
    5
    5
    5
    5
    5

    Seated Row
    55kg x 4 sets of 15 reps

    Facepulls
    14kg x 25
    14kg x 25
    14kg x 25
     
    #752
  13. MilkManUK Brown Belt

    MilkManUK
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    Saturday Thai Boxing session
    1.5hrs
    Bagwork, padwork, sparring
     
    #753
  14. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 1, Week 4, Day 4 - Bench Press

    Warmup
    20kg x 5
    40kg x 5
    50kg x 5

    5/3/1
    52.5kg x 5
    60kg x 5
    67.5kg x 5 + 16 = 21 reps.

    First Set Last
    52.5kg x 6
    52.5kg x 6
    52.5kg x 6
    52.5kg x 6
    52.5kg x 6

    Barbell Shrugs
    75kg x 20
    75kg x 20
    75kg x 20
    75kg x 20
    75kg x 20
     
    #754
  15. MilkManUK Brown Belt

    MilkManUK
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    Changing things up a little, the operation was 9 weeks ago and the last 4 weeks have gone OK.
    Plan is to hit each lift more than once a week, using a heavy / medium / light system, along with accessory work and a day of bodybuilding type stuff.

    Week 1, Day 1 - "Heavy" SOHP

    Working from a conservative max of 62.5kg.

    55kg x 10 sets of 4 reps

    Barbell Shrugs
    85kg x 3 sets of 8 reps

    Dips
    4 sets of 8 reps

    Tricep Pushdowns
    18kg x 3 sets of 15 reps

    Dumbell Front Raises
    6kg (each hand) x 3 sets of 10 reps each hand

    I'm off to @Flash_Monsta country tomorrow, as my family and I are climbing Mount Snowdon to raise money for our local preschool. Next weights session will be Friday.
     
    #755
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  16. Flash_Monsta Black Belt

    Flash_Monsta
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    Ya boi. Stay safe, butty
     
    #756
  17. MilkManUK Brown Belt

    MilkManUK
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    Week 1, Day 2 - "Heavy" Squat

    90% of current max 115kg

    Warmup
    20kg x 5
    40kg x 5
    60kg x 5
    80kg x 5
    90kg x 5

    102.5kg x 10 sets of 4 reps

    Upperbody bodybuilding stuff
    Front plate raise: 10kg x 4 sets of 10 reps
    Overhead Press: 20kg x 3 sets of 10 reps

    Lowerbody bodybuilding stuff
    Barbell calf raises: 60kg x 4 sets of 20 reps
     
    #757
  18. MilkManUK Brown Belt

    MilkManUK
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    Week 1, Day 3 - Medium Squat & Light Deadlift

    Squat 75% of 115kg

    Warmup
    20kg x 6
    60kg x 6

    85kg x 6 sets of 6 reps

    Deadlift 60% of 130kg

    Warmup
    60kg x 8

    77.5kg x 3 sets of 8 reps

    Barbell Shrugs
    85kg x 3 sets of 10 reps

    Barbell Curls
    25kg x 5 sets of 12 reps
     
    #758
  19. MilkManUK Brown Belt

    MilkManUK
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    Week 1, Day 4 - Heavy Bench & Light Overhead Press

    Bench Press: 90% of 80kg
    72.5kg x 10 sets of 6 reps

    SOHP
    37.5kg x 3 sets of 8 reps

    Front Plate Raise
    10kg x 5 sets of 10 reps

    Barbell Curls
    30kg x 3 sets of 8 reps

    Push ups
    5 sets of 10 reps
     
    #759
  20. MilkManUK Brown Belt

    MilkManUK
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    Sets x Reps

    Squat

    105kg x 5 x 5

    Bench
    80kg x 5 x 5

    Deadlift
    120kg x 3 x 5
     
    #760

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