The MilkMan Delivers: The Road to 40

[SocraticMethod]

British Masters Judo Championship. Won gold.

 

[MilkManUK]

Deadlift
60kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 3
180kg x 3 (straps)

Front Squat
60kg x 5
80kg x 5
90kg x 5
100kg x 3
110kg x 2
120kg x 1
125kg x 1
60kg x 3 x 8 reps

Bench Press
60kg x 5
70kg x 5
75kg x 5
77.5kg x 3
87.5kg x 3
97.5kg x 7
100kg x 3
102.5kg x 3
77.5kg x 5 x 6 reps

 

[MilkManUK]

Judo technical 1hr. Good to be back on the mat.

 

[MilkManUK]

Treadmill run 22 minutes
Treadmill walk 8 minutes

 

[MilkManUK]

Squat
60kg x 5
80kg x 5
100kg x 5
110kg x 3
130kg x 3
140kg x 5
145kg x 3
150kg x 2
157.5kg x 2
162.5kg x 1
110kg x 5 x 5

Bench Press
60kg x 5
70kg x 5
75kg x 5
77.5kg x 3
87.5kg x 3
97.5kg x 3

Still using commercial gym, probably 1 more week of doing so

 

[MilkManUK]

Walked to gym: 30 minutes
SOHP
20kg x 5
25kg x 5
35kg x 5
40kg x 5
45kg x 5
52.5kg x 3
57.5kg x 4
60kg x 1
62.5kg x 1
65kg x 1
45kg x 5 x 5

Seated rows
27kg x 3 x 20 reps
39kg x 3 x 10 reps

Facepulls
3 x 30

Walked back from gym: 30 minutes

 

[MilkManUK]

Deadlift
60kg x 5
100kg x 5
140kg x 5
150kg x 5
170kg x 3
190kg x 2 (belt + straps)
150kg x 5 x 5

Bench Press
60kg x 5
70kg x 5
75kg x 5
80kg x 5
90kg x 3
100kg x 2

 

[MilkManUK]

Squat
60kg x 5
80kg x 5
100kg x 5
117.5kg x 5
132.5kg x 3
147.5kg x 3 (belt)
152.5kg x 2 (belt)
160kg x 1 (belt)

Bench Press
60kg x 5
70kg x 5
80kg x 5
82.5kg x 5
92.5kg x 3
102.5kg x 3

 

[MilkManUK]

Walk with family 1.5 hours

 

[MilkManUK]

Commercial gym.
Treadmill walk 33 minutes.

Bench Press
50kg x 10
60kg x 10
70kg x 10
80kg x 5
90kg x 5
100kg x 2
105kg x 1

 

[MilkManUK]

SOHP
20kg x 10
30kg x 10
40kg x 5
42.5kg x 5
47.5kg x 5
55kg x 5
60kg x 2
62.5kg x 2 x 1 rep
42.5kg x 5 x 5

 

[MilkManUK]

Walk to commercial gym: 30 minutes

Deadlift
60kg x 5
100kg x 5
120kg x 5
127.5kg x 5
147.5kg x 5
167.5kg x 7 (straps)
172.5kg x 3 (straps)
127.5kg x 5 x 6 reps

Hammer curls
12kg DBs x 3 x 10 reps

Facepulls
3 x 20 reps

Seated machine row
32kg x 12
36kg x 12
39kg x 10

Walk back from gym: 25 minutes

Bodyweight: 93.1kg

 

[MilkManUK]

Judo technical 1.5hrs - mainly newaza.

 

[MilkManUK]

Walking 1hr 5 minutes

 

[MilkManUK]

Squat
60kg x 5
80kg x 5
100kg x 5
105kg x 5
120kg x 5
137.5kg x 8
142.5kg x 5
150kg x 3
155kg x 2
105kg x 5 x 5

Bench Press
60kg x 5
65kg x 5
70kg x 5
72.5kg x 5
82.5kg x 5
95kg x 5

 

[MilkManUK]

Back training at home

SOHP
20kg x 2 x 10 reps
25kg x 5
35kg x 5
42.5kg x 5
45kg x 3
50kg x 3
57.5kg x 4
60kg x 2
62.5kg x 2
45kg x 7,7,7,7,5

Barbell Curls
20kg x 3 x 20 reps

Barbell Shrugs
60kg x 3 x 20 reps
80kg x 2 x 10 reps

 

[MilkManUK]

On a first aid course between work this week so didn't make judo tonight. Did 20 minutes on the airdyne instead

 

[MilkManUK]

Boxing 1hr

 

[MilkManUK]

Took some friends on the Thai pads and then did some light sparring with them for a few rounds each. Will lift later.

 

[MilkManUK]

Airdyne warmup 5 minutes

SOHP
20kg x 10
30kg x 10
40kg x 5
42.5kg x 5
47.5kg x 5
55kg x 5
30kg x 5 x 10 reps

Plate Front Raise
10kg x 4 x 12 reps

Barbell Curls
30kg x 4 x 12 reps

DB Concentration Curls
6kg DBs x 4 x 10 reps

Airdyne Cooldown 5 minutes