The MilkMan Delivers: Beyond

[MilkManUK]

There's always room for one more burgerpatty between me and Flash, baby.

I'd like to welcome @Obscure Terror to this little thang we seem to have going on, he's a big fella, but with a whole lotta love to give.

 

[Obscure Terror]

 

[golvmopp]

Stole my thunder on that one. gj m8

 

[MilkManUK]

Got to the gym and realised I hadn't pre-written my squat session out, so did the following:

Squat
60kg x 5
80kg x 5
100kg x 5
120kg x 5
140kg x 5
150kg x 5
160kg x 3
170kg x 2
180kg x 1

Leg Press
100kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10

Hammer Curls
3 sets of 10

Neckwork

 

[MilkManUK]

Squat, Bench, Deadlift day

Worksets at around 85% of actual 1RM

Bench
102.5kg x 5 sets of 2 reps

Squat
167.5kg x 2 sets of 2 reps
Then dropped down to:
140kg x 3 sets of 2 reps - yesterday's session had taken a fair bit out of me.

Deadlift
180kg x 3 sets of 2 reps

 

[MilkManUK]

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

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

5/3/1
52.5kg x 3
60kg x 3
67.5kg x 3 + 5 = 8 reps. Possibly a rep PR.

Joker Sets
70kg x 5
72.5kg x 3
75kg x 2

First Set Last
52.5kg x 5 sets of 5 reps

Plate Front Raises
20kg x 4 sets of 12 reps

Bicep Cable Curls
4 sets of 12 reps

 

[MilkManUK]

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

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

5/3/1
132.5kg x 3
150kg x 3
170kg x 3 + 5 = 8. PR is 9, but no chalk today so bar was slipping out of my hands.

Joker Sets
180kg x 5
190kg x 2
200kg x 1

First Set Last
132.5kg x 5
132.5kg x 5
132.5kg x 5

Seated Row
50kg x 4 sets of 12 reps

 

[MilkManUK]

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

Warmup
50kg x 5
60kg x 5
70kg x 3

5/3/1
77.5kg x 3
90kg x 3
100kg x 3 + 7 = 10 reps

Joker Sets
105kg x 5
110kg x 3
115kg x 1

First Set Last
77.5kg x 5 sets of 5 reps

Tricep Pushdown
4 sets of 12 reps

 

[MilkManUK]

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

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

5/3/1
117.5kg x 3
132.5kg x 3
150kg x 3 + 7 = 10 reps. Rep PR! I remember when this was my 1RM lol.

Joker Sets
160kg x 1
170kg x 1
180kg x 1
160kg x 4

First Set Last
117.5kg x 5 sets of 5 reps.

Chins
5, 5, 5, 5

Ran out of time for accessory stuff.

 

[btwrestler119]

Nice 10RM, you are 7.5kg out in front of me.

 

[fbmmofo]

Good work mate. Always nice to rep out a weight of which was your 1rm

 

[MilkManUK]

Squat, Bench Press, Deadlift day
A light day.

Bench Press
4 sets of 5 reps at 80kg

Squat
4 sets of 5 reps at 130kg

Deadlift
3 sets of 5 at 140kg

 

[MilkManUK]

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

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

5/3/1
55kg x 5
62.5kg x 3
70kg x 1 + 5 = 6 reps

Joker Sets
72.5kg x 3
65kg x 5 (misloaded - meant to be 75kg, thought it felt a bit easy)
75kg x 1

First Set Last
55kg x 5 sets of 5 reps

Chins
Few sets of 10

Tricep Pushdown
4 sets of 15 reps

 

[MilkManUK]

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

Warmup
70kg x 5
100kg x 5
120kg x 3

5/3/1
142.5kg x 5
160kg x 3
180kg x 1 + 7 = 8 reps Rep PR!

Joker Sets
190kg x 3
200kg x 3 Rep PR!
212.5kg x 1 - PR New 1RM

First Set Last
142.5kg x 5
142.5kg x 5
142.5kg x 5

 

[rikwebb]

Congrats on the PR's mate

 

[MilkManUK]

Congrats on the PR's mate

Thanks mate, one of those rare days for me with deadlift. How's your training going? (if it is going)

 

[Obscure Terror]

4 plates for 8 reps on deadlift is no joke.

 

[TehWeak1]

Nice new PR!!

 

[MilkManUK]

Was scheduled to bench today but bench was in use when I got to the gym.

Hit some deadlifts again and some bodybuilding stuff.

Deadlift
60kg x 3
100kg x 3
140kg x 1
160kg x 1
180kg x 1
190kg x 1
200kg x 1
210kg x 1

I'm happy that I can now pull 200kg + pretty much anytime I try to. Can hopefully tack a bit more onto my 1RM before year is out.

Cable bicep curls
4 sets of 15 reps

Seated Cable Rows
4 sets of 15 reps

Neckwork

 

[MilkManUK]

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

Warmup
60kg x 5
80kg x 5
110kg x 3

5/3/1
125kg x 5
142.5kg x 3
157.5kg x 1

Joker Set singles
170kg x 1
180kg x 1

Cardio
Incline treadmill walk 30minutes

Notes
Stupidly stuffed my face with sweets and cakes today and felt horrible. Would have thrown up for sure if I pushed the reps, so did bare minimum and hit the treadmill for some much needed cardio.