The MilkMan Delivers: Beyond | Page 49

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

  1. MilkManUK Brown Belt

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

    Warmup
    60kg x 5
    70kg x 5
    75kg x 3

    5/3/1
    80kg x 3
    90kg x 3
    102.5kg x 3 + 5 = 8 reps

    Joker Sets
    107.5kg x 3
    112.5kg x 3

    First Set Last
    80kg x 5 x 5

    Front Squat
    65kg x 3 sets of 6 reps
    70kg x 2 sets of 6 reps
    75kg x 2 sets of 6 reps
    80kg x 2 sets of 6 reps

    Squat
    75kg x 6
    80kg x 2 sets of 6 reps
     
    #961
  2. MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5
    50kg x 3

    5/3/1
    60kg x 5
    70kg x 3
    77.5kg x 1 + 1 = 2 reps

    Joker Set Singles
    77.5kg x 5 singles

    First Set Last
    60kg x 5 x 5

    One Armed Dumbell Overhead Press
    32.5kg x 9 reps (right hand)
    32.5kg x 7 reps (left hand)
    32.5kg x 6 reps (right hand)
    32.5kg x 5 reps (left hand)

    Kettlebell Shrugs
    24kg kettlebell each hand
    35 reps
    25 reps
    20 reps
    20 reps
     
    #962
  3. MilkManUK Brown Belt

    MilkManUK
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    Didn't get to train at my work gym today, instead, got to use the gym at my son's Judo club whilst he was training.

    Front Squat
    60kg x 3 sets of 6 reps
    80kg x 3 sets of 5 reps
    90kg x 3 sets of 3 reps
    100kg x 3 sets of 2 reps

    Deadlift
    60kg x 5
    100kg x 3 sets of 5 reps

    Overhead Press
    60kg x 1
    70kg x 1
    80kg x 1
     
    #963
  4. MilkManUK Brown Belt

    MilkManUK
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    Bagwork today - few rounds.
     
    #964
  5. MilkManUK Brown Belt

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

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

    5/3/1
    85kg x 5
    97.5kg x 3
    107.5kg x 1 + 6 = 7 reps

    Joker Set Singles
    112.5kg x 1
    117.5kg x 1
    122.5kg x 1
    127.5kg x 1

    First Set Last
    85kg x 5 sets of 6 reps

    Seated Hammer Curls
     
    #965
  6. MilkManUK Brown Belt

    MilkManUK
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    Bench
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 4 sets of 5 reps

    Overhead Press
    60kg x 3 sets of 5 reps

    Squat
    60kg x 3 sets of 5 reps
    70kg x 5 x 5
     
    #966
  7. MilkManUK Brown Belt

    MilkManUK
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    Little deadlift session today. Still being cautious due to hamstring / glute pain.

    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 3 sets of 5 reps
     
    #967
  8. MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 10
    50kg x 5

    5/3/1
    55kg x 5
    62.5kg x 5
    72.5kg x 5

    Joker Sets
    72.5kg x 3 sets of 3 reps

    First Set Last
    55kg x 5 x 5

    Deadlift
    72.5kg x 3 sets of 5 reps
    92.5kg x 5
    120kg x 2 sets of 5 reps

    Kettlebell Shrugs
    20kg KBs x 2 sets of 50 reps
     
    #968
  9. MilkManUK Brown Belt

    MilkManUK
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    Front Squat
    60kg x 2 sets of 5 reps
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 3
    110kg x 2
    100kg x 3
    60kg x 15

    Bagwork
     
    #969
  10. MilkManUK Brown Belt

    MilkManUK
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    Treadmill jog / walk - 1 mile

    Deadlift
    60kg x 5
    100kg x 5
    120kg x 5
    140kg x 5 sets of 3 reps

    Bench Press
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 5
    110kg x 5

    Cable curls - 2 sets of 20 reps

    Treadmill jog / walk - 1 mile
     
    #970
  11. MilkManUK Brown Belt

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

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

    5/3/1
    75kg x 5
    87.5kg x 5
    100kg x 5 + 5 = 10 reps

    Joker Sets
    105kg x 5
    110kg x 5
    115kg x 5 - rep PR!
    117.5kg x 1
    120kg x 1
    122.5kg x 1

    First Set Last
    75kg x 5 x 5

    Overhead Press
    20kg x 8
    30kg x 8
    50kg x 3 sets of 8 reps
     
    #971
  12. MilkManUK Brown Belt

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

    Warmup
    20kg x 10
    30kg x 10
    40kg x 5
    50kg x 3

    5/3/1
    60kg x 3
    67.5kg x 3
    75kg x 3 + 1 = 4 reps

    Joker Sets
    77.5kg x 3
    80kg x 2
    82.5kg x 1

    First Set Last
    60kg x 5 x 5

    Squat
    60kg x 5
    80kg x 5
    100kg x 5
    110kg x 5
    120kg x 5
    130kg x 5

    Barbell Shrugs
    100kg x 5 sets of 10 reps
    60kg x 25
     
    #972
  13. MilkManUK Brown Belt

    MilkManUK
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    Little session at the judo club's weight room

    Deadlift
    Worked up to 150kg x 4 sets of 5 reps

    Bench Press
    Worked up to 100kg x 3 sets of 5 reps

    Front Squat
    Worked up to 80kg x 3 sets of 5 reps
     
    #973
  14. MilkManUK Brown Belt

    MilkManUK
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    But of cardio and bodybuilding its and pieces today.
    Treadmill jog: 20 minutes

    Hammer curls
    Front plate raises
    Tricep pushdowns
    Kettlebell shrugs
    Plank 2 x 1 minute
    Sit ups
     
    #974
  15. MilkManUK Brown Belt

    MilkManUK
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    Squat
    60kg x 5
    60kg x 5
    80kg x 5
    80kg x 5
    100kg x 5
    100kg x 5
    120kg x 5
    130kg x 5
    130kg x 5

    Front Squat
    60kg x 5
    65kg x 5
    70kg x 5
    75kg x 5
    80kg x 5
    90kg x 5
    100kg x 3

    DB Press
    35kg x 7 (right arm)
    35kg x 6 (left arm)
    35kg x 5 both arms

    Squats starting to feel OK again
     
    #975
  16. MilkManUK Brown Belt

    MilkManUK
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    Deadlift

    60kg x 5
    80kg x 5
    100kg x 5
    120kg x 3
    140kg x 2
    150kg x 2
    160kg x 2
    170kg x 3 sets of 2 reps

    Bench
    60kg x 3
    70kg x 3
    80kg x 3
    90kg x 3
    100kg x 3
    110kg x 1
    115kg x 1
    120kg x 1
    100kg x 5 singles
    60kg x 20
     
    #976
  17. MilkManUK Brown Belt

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

    Warm-up
    60kg X 5
    70kg X 5
    80kg X 3

    5/3/1
    82.5kg X 3
    92.5kg X 3
    105kg X 3 + 5 = 8 reps

    Joker Sets
    110kg X 3
    115kg X 3
    120kg X 3

    First Set Last
    82.5kg X 3 sets of 5 reps

     
    #977
  18. MilkManUK Brown Belt

    MilkManUK
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    Today's training:

    1 mile run
    Bagwork
    1 mile run
     
    #978
  19. MilkManUK Brown Belt

    MilkManUK
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    Deadlift

    60kg x 10
    100kg x 10
    140kg x 3 sets of 5 reps
    150kg x 5
    160kg x 2
    170kg x 2
    160kg x 2
    140kg x 5
    100kg x 10
    60kg x 15

    Triceps & biceps
     
    #979
  20. MilkManUK Brown Belt

    MilkManUK
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    Treadmill walk: 2 miles, 30 minutes.
     
    #980

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