The MilkMan Delivers: Beyond | Page 46

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

  1. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 6, Day 3 - Squat

    Warmup
    60kg x 5
    80kg x 5
    100kg x 3

    5/3/1
    112.5kg x 5
    127.5kg x 3
    142.5kg x 1

    Joker Sets
    155kg x 1
    165kg x 1
    175kg x 1

    First Set Last
    112.5kg x 5 x 5

    Dumbbell Front Raises
    3 sets of 10 reps
     
    #901
  2. MilkManUK Brown Belt

    MilkManUK
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    Today's training:

    Treadmill run - 10 minutes.

    Boxing bagwork

    Stretching
     
    #902
  3. MilkManUK Brown Belt

    MilkManUK
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    Not been logging on for a few months. Been training and keeping the pen & paper log going though. I think I'm probably back to where I was before my hernia operation now, so it's taken 10/11 months to get back to what wasn't particularly impressive in the first place!

    Bodyweight is sitting at 95kg.

    Training maxes for current cycle:
    SOHP:75kg
    Deadlift: 200kg
    Bench: 110kg
    Squat: 180kg

    5/3/1 - Cycle 2, Week 1, Day 1 - SOHP

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5

    5/3/1
    50kg x 5
    57.5kg x 5
    65kg x 5 + 4 = 9 reps

    Joker Sets
    67.5kg x 5
    70kg x 3
    70kg x 2
    70kg x 2
    70kg x 2

    First Set Last
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 5
    50kg x 10

    Hammer Curls - 5 sets
     
    #903
  4. MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    130kg x 5
    150kg x 5
    170kg x 5 + 6 = 11 reps. Rep PR!

    Joker Sets
    175kg x 5
    180kg x 5
    190kg x 3

    First Set Last
    130kg x 5
    130kg x 5
    130kg x 5

    Tricep Pushdowns - 5 sets
     
    #904
  5. MilkManUK Brown Belt

    MilkManUK
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    Front Squat
    65KG x 3
    80kg x 3
    90kg x 3
    100kg x 1
    110kg x 1
    120kg x 1
    130kg x 1
    140kg x 1

    Trapbar Deadlift
    65kg x 2
    105kg x 2
    155kg x 1
    205kg x 1
    245kg x 1

    Trapbar Shrugs
    105kg x 15
    105kg x 15
    105kg x 15
    65kg x 15

    Neckwork
     
    #905
  6. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 1, Day 3 - Bench Press

    Warmup
    60kg x 5
    65kg x 5
    70kg x 3

    5/3/1

    72.5kg x 5
    82.5kg x 5
    95kg x 5 + 4 = 9 reps

    First Set Last
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5
    72.5kg x 5

    Neckwork
     
    #906
  7. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 1, Day 4 - Squat

    Warmup
    60kg x 5
    60kg x 5
    80kg x 5
    80kg x 5
    100kg x 3
    100kg x 3

    5/3/1
    117.5kg x 5
    135kg x 5
    155kg x 5

    First Set Last
    117.5kg x 7
    117.5kg x 7
    117.5kg x 7
    117.5kg x 7

    Hammer Curls
    6 sets of 10 reps
     
    #907
    Last edited: Jan 31, 2018
  8. MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    45kg x 5

    5/3/1
    55kg x 3
    60kg x 3
    67.5kg x 3 + 3 = 6 reps

    Joker Sets
    70kg x 6 sets of 3 reps

    First Set Last
    55kg x 4 sets of 5 reps
    55kg x 8 reps
     
    #908
    Last edited: Jan 31, 2018
  9. MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    140kg x 3
    160kg x 3
    180kg x 3 + 5 = 8 reps

    First Set Last
    140kg x 5 x 5

    Barbell Shrugs
    100kg x 12
    100kg x 10
    100kg x 8
     
    #909
  10. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 2, Day 3 - Bench Press

    Warmup
    60kg x 5
    65kg x5
    70kg x 3

    5/3/1
    77.5kg x 3
    90kg x 3
    100kg x 3 + 6 = 9 reps

    Joker Sets
    105kg x 3
    110kg x 3
    115kg x 2
    115kg x 2
    115kg x 2

    First Set Last
    77.5kg x 4 sets of 6 reps

    Kneeling overhead press
    60kg x 5
    65kg x 3
    70kg x 2
     
    #910
    Last edited: Feb 2, 2018
  11. MilkManUK Brown Belt

    MilkManUK
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    Trapbar farmer's walks
    Went for walks with 65kg, 105kg, 145kg and 155kg.

    Hammer Curls
    15kg x 5 sets of 7 reps
     
    #911
  12. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 2, Day 4 - Squat

    Warmup
    60kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    127.5kg x 3
    145kg x 3
    162.5kg x 3 + 1 = 4 reps

    Joker Sets
    170kg x 2

    First Set Last
    127.5kg x 8
    127.5kg x 8
    127.5kg x 6
    127.5kg x 6
     
    #912
    Last edited: Feb 5, 2018
  13. MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 10
    50kg x 3

    5/3/1
    57.5kg x 5
    65kg x 3
    72.5kg x 1 + 3 = 4 reps

    Joker Sets
    72.5kg x 5 sets of 2 reps
    75kg x 3 sets of 1 rep

    First Set Last
    57.5kg x 10
    57.5kg x 5
    57.5kg x 5

    Barbell curls - 20kg x 35 reps

    Seated Row 50kg x 2 sets of 15 reps
     
    #913
  14. MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    80kg x 5
    120kg x 3

    5/3/1
    150kg x 5
    170kg x 3
    190kg x 1 + 5 = 6 reps - Rep PR!

    Joker Sets
    200kg x 2

    First Set Last
    150kg x 5
    150kg x 5
    150kg x 5

    Front Plate Raise
    10kg x 25
    10kg x 25
     
    #914
    Last edited: Feb 6, 2018
  15. MilkManUK Brown Belt

    MilkManUK
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    Thai boxing: 2 hours.
     
    #915
  16. MilkManUK Brown Belt

    MilkManUK
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    Was meant to squat today, but rack was in use at the gym and I didn't feel like working in, as I can just as easily do it at my garden gym set-up tomorrow.

    Did a bit of trapbar deadlifts, bench and other fluff.

    Trapbar deadlift
    75kg x 3
    125kg x 3
    165kg x 2
    205kg x 2
    245kg x 1

    Bench Press
    60kg x 5
    70kg x 5
    80kg x 3
    82.5kg x 5
    95kg x 3
    105kg x 4

    Some facepulls, tricep pushdowns, hammer curls.
     
    #916
    Aleks Sytsevich likes this.
  17. Aleks Sytsevich Super Saiyan

    Aleks Sytsevich
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    Needs more hammer curls.
     
    #917
  18. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 3, Day 3 - Bench Press

    Warmup
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    82.5kg x 5
    95kg x 3
    105kg x 1 + 6 = 7 reps

    Joker Set Singles
    110kg x 1
    115kg x 1
    120kg x 1
    125kg x 1

    First Set Last
    82.5kg x 14
     
    #918
  19. MilkManUK Brown Belt

    MilkManUK
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    Went to gym at lunchtime to squat. The only squat rack was in use by someone about 6'5 (I'm 5'9) so working in would have been a hassle. I'll squat when I get home tonight.

    As I was there anyway, did:

    Bench
    60kg x 5
    80kg x 5
    90kg x 4 sets of 5 reps
    100kg x 3 sets of 3 reps

    Deadlift
    60kg x 2
    100kg x 2
    140kg x 2
    160kg x 2

    Barbell Curls
    20kg x 25
     
    #919
  20. MilkManUK Brown Belt

    MilkManUK
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    5/3/1 - Cycle 2, Week 3, Day 4 - Squat

    Warmup
    60kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    135kg x 5
    155kg x 3
    172.5kg x 1
     
    #920

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