Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

AM: Jogging, few very gentle laps around a local park, followed by a lap walking. My friend turned up and I took him on the Thai pads for around an hour overall.

PM:

Cycle 8, Week 2, Day 1

Bench Press

Warm-up
62.5kg x 5
67.5kg x 5
72.5kg x 5

5/3/1
77.5kg x 3
90kg x 3
100kg x 5
77.5kg x 5 x 5

Barbell curls
20kg x 3 x 20 reps

Was meant to squat too, but lower back is sore, so going to give it another day's rest.

Bodyweight 94.5kg

 

[MilkManUK]

AM: Walking, about 2hrs in total.

 

[MilkManUK]

PM: Squats that I was meant to do yesterday.

Warm-up
60kg x 5
80kg x 5
100kg x 5
120kg x 5

5/3/1
122.5kg x 3
140kg x 3
157.5kg x 5 (belt)
162.5kg x 1 (belt)
170kg x 1 (belt)

Front squat
60kg x 3 x 5 reps
70kg x 5
80kg x 5
90kg x 5
100kg x 3
110kg x 2
120kg x 1

 

[MilkManUK]

Cycle 8, Week 2, Day 2

SOHP

Warm-up
20kg x 10
25kg x 5
35kg x 5
42.5kg x 5

5/3/1
45kg x 3
50kg x 3
57.5kg x 5
62.5kg x 2
65kg x 3 x 1 rep
45kg x 5 x 5

Deadlift

Warm-up
60kg x 5
80kg x 5
100kg x 5
130kg x 5
145kg x 3
165kg x 3
185kg x 3

Front DB raises 5 x 10 reps

Judo later

 

[MilkManUK]

Judo technical 1hr

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Walking 1hr. Bench & squat this afternoon, then my first ever BJJ class this evening.

 

[MilkManUK]

Didn't lift in the end today, but did do my first BJJ class, worked on knee slice guard pass (at least, I think that's what it was!)

Judo randori session in the morning, then I'll lift afterwards if still in once piece!

 

[MilkManUK]

AM: Judo randori 1.5hrs, good session.
PM: Cycle 8, Week 2, Day 3

Bench Press

Warm-up
65kg x 5
70kg x 5
75kg x 5

5/3/1
77.5kg x 3
90kg x 3
100kg x 5

Squat

Warm-up
82.5kg x 5
102.5kg x 5
120kg x 5

5/3/1
122.5kg x 3
140kg x 3
157.5kg x 5 (belt)
122.5kg x 2 x 5 reps

That's all I had in me today.

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Cycle 8, Week 3, Day 1

Bench Press

Warm-up
65kg x 5
75kg x 5
80kg x 5

5/3/1
82.5kg x 5
95kg x 3
105kg x 4
82.5kg x 5 x 5

Squat

Warm-up
60kg x 5
80kg x 5
100kg x 5
120kg x 5

5/3/1
132.5kg x 5
150kg x 3
167.5kg x 2 (belt)

Hammer curls

 

[MilkManUK]

Walking 1.5hrs

 

[MilkManUK]

Cycle 8, Week 3, Day 2

SOHP
Warm-up
20kg x 10
20kg x 10
30kg x 5
40kg x 5
45kg x 5

5/3/1
47.5kg x 5
55kg x 3
60kg x 3
62.5kg x 3 x 1 rep
60kg x 3
55kg x 3
47.5kg x 5 x 5

Trapbar deadlift
Warm-up
65kg x 5
105kg x 5
145kg x 5

5/3/1
155kg x 5
175kg x 3
195kg x 10 (straps)

Sit-ups
3 x 15 reps

Switching to trapbar deadlifts for the foreseeable as it's easier to setup in the garage.

 

[MilkManUK]

AM: Judo randori 1.5hrs
Time to come home, soak in the bath, eat some food, maybe chill on the sofa for a bit and then get ready for tonight's judo technical session.

 

[MilkManUK]

PM: Judo. Graded to green belt.

 

[Bubble Boy]

PM: Judo. Graded to green belt.

Awesome man, congratulations!

 

[MilkManUK]

Awesome man, congratulations!

Thanks!

 

[rikwebb]

PM: Judo. Graded to green belt.

Congrats on the belt promotion mate!

 

[MilkManUK]

Congrats on the belt promotion mate!

Thanks very much mate!
Walking 1.5hrs. Bitterly cold, started to snow towards the end of my walk.

 

[boingyman]

PM: Judo. Graded to green belt.

Congrats bro!