The MilkMan Delivers: Beyond

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

  1. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  2. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  3. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  4. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    Bagwork today - few rounds.
     
  5. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  6. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  7. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  8. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  9. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  10. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  11. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  12. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  13. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  14. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  15. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  16. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  17. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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

     
  18. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    Today's training:

    1 mile run
    Bagwork
    1 mile run
     
  19. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    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
     
  20. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,373
    Likes Received:
    1,836
    Treadmill walk: 2 miles, 30 minutes.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.