The MilkMan Delivers: The Road to 40

[MilkManUK]

Airdyne 20 minutes 7.06 miles

 

[MilkManUK]

Airdyne 20 minutes 6.46 miles

 

[MilkManUK]

Airdyne 15 miles 4.86 miles

Benching after dinner

 

[MilkManUK]

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

Bench Press

Warmup
40kg X 5
50kg X 5
60kg X 5

5/3/1
70kg X 3
80kg X 3
90kg X 3

Boring But Big
50kg X 5 sets of 10 reps

Kettlebell curls
Kettlebell tricep press

 

[MilkManUK]

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

Deadlift

Warmup
70kg X 5
90kg X 5
110kg X 5

5/3/1
127.5kg X 3
145kg X 3
162.5kg X 3

Boring But Big
90kg X 5 sets of 10 reps

Airdyne 5 minutes

PM: Walking 1hr 20 minutes

 

[MilkManUK]

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

Overhead Press

Warmup
20kg X 5
30kg X 5
40kg X 5

5/3/1
50kg X 5
57.5kg X 3
62.5kg X 1

Boring But Big
32.5kg X 5 sets of 10 reps

Barbell Shrugs
80kg X 5 sets of 10 reps

 

[MilkManUK]

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

Squat

Warmup
65kg X 5
85kg X 5
105kg X 5

5/3/1
120kg X 5
137.5kg X 3
152.5kg X 1

Boring But Big
80kg X 5 sets of 10 reps

Hammer curls

Airdyne 15 minutes

 

[MilkManUK]

Airdyne 15 minutes 4.97 miles

 

[MilkManUK]

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

Deadlift

Warmup
80kg X 5
100kg X 5
120kg X 5

5/3/1
135kg X 5
155kg X 3
172.5kg X 1

Boring But Big
90kg X 5 sets of 10 reps

 

[MilkManUK]

Thai boxing 1.5hrs, no sparring. Benching tomorrow, then back to Judo on Wednesday!

 

[MilkManUK]

AM: Walking 45 minutes

PM:
5/3/1 Cycle 3, Week 3, Day 4
Bench Press

Warmup
40kg X 5
50kg X 5
60kg X 5

5/3/1
75kg X 5
85kg X 3
95kg x 1

Boring But Big
50kg X 5 sets of 10 reps

Plate pinch press
5kg X 3 sets of 12 reps

Judo later this evening

 

[MilkManUK]

Airdyne 15 minutes 5.25 miles

 

[MilkManUK]

Airdyne 22 minutes 7.5 miles

 

[MilkManUK]

Thai boxing 1.5hrs.

 

[MilkManUK]

Cycle 4, Week 1, Day 1

Overhead Press

Warmup
20kg X 5
30kg X 5
40kg X 5

5/3/1
45kg X 5
52.5kg X 5
57.5kg X 5

Boring But Big
40kg X 5 sets of 10 reps

Barbell Shrugs
85kg X 5 sets of 10 reps

 

[MilkManUK]

Airdyne 20 minutes 6.95 miles

 

[MilkManUK]

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

Bench Press

Warmup
40kg X 5
50kg X 5
60kg X 5

5/3/1
65kg X 5
75kg X 5
85kg X 5

Boring But Big
60kg X 5 sets of 10 reps

 

[MilkManUK]

Airdyne 20 minutes 7.22 miles


Bodyweight 95.9kg

 

[MilkManUK]

Thai boxing 1.5hrs

 

[MilkManUK]

Judo last night 1hr 15 minutes.

Weights on hold at the moment as having a load of work done on my house so can't access my home gym.