The MilkMan Delivers: Beyond

[MilkManUK]

Don't skip on the cardio this time, especially if you're eating breakfasts like this morning!

Haha for sure. At least with my new work schedule I can be consistent with both the lifting and cardio, so should be all good.

 

[MilkManUK]

Building The Monolith, Week 1, Day 2

Bench Press
45kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 5
105kg x 5
105kg x 5
105kg x 5
105kg x 4 - failed 5th rep, will recalculate training max for this.
100kg x 5

Deadlift
75kg x 5
90kg x 5
110kg x 5
130kg x 5
145kg x 5
165kg x 5
165kg x 5
165kg x 5

 

[MilkManUK]

Incline treadmill walk: 45 minutes

 

[MilkManUK]

Builiding The Monolith, Week 1, Day 3

Squat
65kg x 5
80kg x 5
95kg x 5
110kg x 5
125kg x 5
140kg x 5
70kg x 20

OHP
30kg x 5
40kg x 5
45kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5
55kg x 5

Chins
5,5,5,5,5,5,5

 

[MilkManUK]

Accessory / Bodybuilding Day

Dips
6 x 10

Facepulls
5 x 20

Seated Rows
10 x 10

Trap Bar Shrugs
105kg 7 sets of 12 reps, 1 set x 16 reps

Barbell Curls
20kg x 7 sets of 10 reps

Neck Work

 

[Obscure Terror]

Best session yet.

 

[MilkManUK]

Building The Monolith, Week 2, Day 1

SOHP
30kg x 5
35kg x 5
40kg x 5
47.5kg x 5
55kg x 5
62.5kg x 5
47.5kg x 18

Squat
60kg x 5
70kg x 5
85kg x 5
100kg x 5
115kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5
132.5kg x 5

Barbell Curls
30kg x 7
30kg x 7
30kg x 7
30kg x 7
30kg x 7

Note: Right knee painful today, so the squats weren't as smooth as I would have liked. Not had knee pain for a while, not sure what has brought it on this time.

 

[MilkManUK]

Building The Monolith, Week 2, Day 2

Bench Press
45kg x 5
50kg x 5
60kg x 5
72.5kg x 5
82.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5
92.5kg x 5

Deadlift
65kg x 5
82.5kg x 5
100kg x 5
117.5kg x 5
135kg x 5
155kg x 5
155kg x 5
155kg x 5

 

[fbmmofo]

Nice work mate

 

[MilkManUK]

Nice work mate

Thanks mate.

Was meant to do squat & OHP today but was at the work gym and squat rack was in use. Did some bench and accessory stuff instead and will look to get squats and OHP done tomorrow at home.

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

Trap Bar Farmers Walk
Few lengths of gym floor with
65kg
105kg
145kg

Dips
7 sets of 10 reps

Chins
4 sets of 6 reps

Seated Row
5 sets of 20 reps

 

[MilkManUK]

Building The Monolith, Week 2, Day 3

OHP
45kg: 10 sets of 5 reps

Squat
60kg x 5
70kg x 5
85kg x 5
100kg x 5
115kg x 5
132.5kg x 5
85kg x 20

Push Press
60kg x 3
80kg x 3
90kg x 2
100kg x 2
110kg x F,F,F
107.5kg x 1 - PR! New 1RM

20 rep squats suck even if the weight is relatively light. What made them suck more was having to do them in the pissing rain.

 

[Obscure Terror]

Time to install a gazebo brah.

 

[Flash_Monsta]

I saw your Push Press PR.. looks like you've got more in you. Looking strong, jakt, back is thick solid n toight. Glutes are looking powerful.
#nohomofullhomo

 

[btwrestler119]

Congrats on the press PR! 20 rep squats in the rain sounds brutal.

 

[Aleks Sytsevich]

I looked at Jim's advice for diet.

I...don't think I could do it.

 

[MilkManUK]

Time to install a gazebo brah.

Ha you sound like my girlfriend (although she doesn't call me brah - that would be weird)

 

[MilkManUK]

I saw your Push Press PR.. looks like you've got more in you. Looking strong, jakt, back is thick solid n toight. Glutes are looking powerful.
#nohomofullhomo

Why, thank you.

 

[MilkManUK]

Congrats on the press PR! 20 rep squats in the rain sounds brutal.

Thanks! The weight was OK thankfully, 20 soggy reps though is not fun.

 

[MilkManUK]

I looked at Jim's advice for diet.

I...don't think I could do it.

I'm trying my best.

 

[Aleks Sytsevich]

I'm trying my best.

I would weigh 140kg.