The MilkMan Delivers: Beyond

[MilkManUK]

Treadmill Walk: 20 minutes

Barbell Curls
20kg x 10
30kg x 5 sets of 10 reps

Barbell Shrugs
80kg x 5 sets of 12 reps

Facepulls
16kg x 3 sets of 20 reps

 

[MilkManUK]

Squat
107.5kg x 5 x 5

Deadlift
125kg x 1 x 5

Overhead Press
60kg x 5 x 5

 

[MilkManUK]

Bench Press
82.5kg x 5 x 5

Squat
110kg x 5 x 5

Deadlift
127.5kg x 3 x 5

 

[MilkManUK]

Treadmill: 30 minutes.

 

[MilkManUK]

Squat
112.5kg x 5 x 5

Deadlift
130kg x 1 x 5

SOHP
62.5kg x 5 x 5 - these were tough towards the end.

 

[MilkManUK]

Treadmill: 30 minutes

 

[MilkManUK]

Bench Press
85kg x 5 x 5

Deadlift
132.5kg x 3 x 5

Squat
115kg x 5 x 5

 

[MilkManUK]

OHP
40kg x 10 sets x 5 reps

Barbell Curls
30kg x 5 x 10

Barbell Shrugs
90kg x 5 x 10

 

[MilkManUK]

Squat
117.5kg x 5 x 5

SOHP
65kg x 3 x 5

Deadlift
135kg x 1 x 5

 

[MilkManUK]

Treadmill: 40 minutes

 

[MilkManUK]

Squat
120kg x 5 x 5

Bench Press
87.5kg x 5 x 5

Deadlift
137.5kg x 3 x 5

 

[MilkManUK]

Trapbar Farmer's Walks supersetted with hammer curls

75kg farmer's walk - 5 times there and back gym floor, 125kg - 3 times there and back, 165kg - 2 times there and back, 175kg 2 times there and back.
Hammer curls with 15kg dumbells each hand between each trip.

 

[MilkManUK]

Squat
122.5kg x 5 x 5

Deadlift
140kg x 1 x 5

SOHP
67.5kg x 3 x 5

 

[MilkManUK]

Squat
125kg x 5 x 5

Bench
90kg x 5 x 5

Deadlift
142.5kg x 3 x 5

 

[MilkManUK]

Treadmill: 20 minutes, 3.5km

 

[MilkManUK]

Squat
127.5kg x 5 x 5

Deadlift
145kg x 1 x 5

SOHP
70kg x 5
70kg x 2
70kg x 2
60kg x 5
60kg x 5

 

[MilkManUK]

Treadmill walk: 40 minutes.

 

[MilkManUK]

Bench Press
92.5kg x 5 x 5

Deadlift
150kg x 3 x 5

Squat
130kg x 5 x 5

 

[MilkManUK]

Squat
132.5kg x 5 x 5

Deadlift
160kg x 1 x 5

SOHP
70kg x 5
70kg x 3
70kg x 3
62.5kg x 5
62.5kg x 4

 

[MilkManUK]

Bit of bodybuilding type stuff today - tricep pushdowns, hammer curls, front dumbbell raises, pull ups with various grips, seated rows, seated chest press. Nothing particularly strenuous, just got a bit of a pump on.