Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

AM: LISS Jogging 45 minutes
Walking 1hr

PM: Judo randori 1.5hrs

 

[MilkManUK]

Judo technical 1hr

 

[Rigg9]

Was going to bench today but pain in right elbow - thanks alot judo.

Squatted instead.

Squat
60kg X 5
80kg X 5
100kg X 5
107.5kg X 5
122.5kg X 5
140kg X 6
122.5kg X 8
107.5kg X 10

Went to front squat, but right elbow pain stopped me from getting in the rack position, so gave those a miss.

Neckwork.

Last block of front squats I did, I used straps..... Way awesome for us old beat up men. YouTubes got vids

 

[MilkManUK]

Upper body session as I count down the days until holiday

Bench Press
20kg X 10
40kg X 10
60kg X 8
70kg x 7
80kg X 6
90kg X 5
100kg X 4
105kg X 2
110kg X 1
75kg X 7
80kg X 6
85kg X 5

Snatch Grip Barbell Shrugs
60kg X 15
80kg X 15
90kg X 2 X 12 reps

Neckwork
Curls

 

[MilkManUK]

More upper body stuff

DB Shoulder Complex

SOHP
40kg X 8
45kg X 7
50kg X 6
55kg X 5
60kg X 4 X 2 reps
55kg X 4
50kg X 5
40kg X 10

Barbell Curls
24kg X 7
29kg X 2 X 7 reps
31.5kg X 6
34kg X 2 X 6 reps

 

[MilkManUK]

Back from 10 nights of sun, sea, sand, kebabs and beer in Turkey, even managed to get a few hotel gym sessions in.

Back to it properly today.

AM:

Bench Press
40kg X 10
50kg X 10
60kg X 7
70kg X 5 X 5

Squat
60kg X 10
80kg X 10
100kg X 7
115kg X 5 X 5

Trapbar Deadlift
65kg X 5
105kg X 5
125kg X 5
135kg X 5 X 5

PM:

Walking 1hr
Walking 1hr 30mins

 

[MilkManUK]

LISS Jogging 45mins

 

[MilkManUK]

Bench Press
45kg X 10
55kg X 10
65kg X 7
70kg X 5 X 5

Squat
65kg X 10
85kg X 10
105kg X 7
115kg X 5 X 5

Trapbar Deadlift
65kg X 5
105kg X 5
125kg X 5
135kg X 3 X 5 reps

 

[MilkManUK]

Judo randori session 1.5hrs. It's usually tough (very tough), but I struggled even more so today - holiday weight gain and no judo for a couple of weeks to blame.

 

[MilkManUK]

Bench Press
50kg X 10
60kg X 10
67.5kg X 7
70kg X 5 X 5

Squat
70kg X 10
90kg X 10
110kg X 7
115kg X 5 X 5

Neckwork
DB Curls
Shrugs

 

[MilkManUK]

LISS Jogging 49 minutes

 

[Rigg9]

Back from 10 nights of sun, sea, sand, kebabs and beer in Turkey, even managed to get a few hotel gym sessions in.

Back to it properly today.

AM:

Bench Press
40kg X 10
50kg X 10
60kg X 7
70kg X 5 X 5

Squat
60kg X 10
80kg X 10
100kg X 7
115kg X 5 X 5

Trapbar Deadlift
65kg X 5
105kg X 5
125kg X 5
135kg X 5 X 5

PM:

Walking 1hr
Walking 1hr 30mins

Turkey.... Nice feel like I should have traveled abroad when I was younger. America seemed big back then. Now I feel like I missed alot staying over here

 

[MilkManUK]

Turkey.... Nice feel like I should have traveled abroad when I was younger. America seemed big back then. Now I feel like I missed alot staying over here

I mean, America is pretty big still! I've done a few visits to the US and feel like I've barely scratched the surface. Turkey is only a 4.5hr flight from here and is good value for money for a family holiday - have been 6 or 7 times.

 

[MilkManUK]

LISS Jogging 32 minutes, walking 25 minutes

 

[MilkManUK]

AM:

Bench Press
60kg X 10
70kg X 10
75kg X 7
80kg X 5 X 5

Squat
60kg X 10
100kg X 10
120kg X 7
132.5kg X 5 X 5

Trapbar Deadlift
65kg X 5
105kg X 5
145kg X 5
155kg X 5 X 5

PM:
Walking 1hr

 

[MilkManUK]

LISS Jogging 50 minutes

 

[MilkManUK]

Judo randori 2hrs. Mat was extremely busy, so only really got around 5 rounds in.

 

[MilkManUK]

Bench Press
62.5kg X 10
72.5kg X 10
77.5kg X 7
80kg X 5 X 5

Squat
62.5kg X 10
102.5kg X 10
122.5kg X 7
132.5kg X 5 X 5

Trapbar Deadlift
85kg X 5
105kg X 5
145kg X 5
155kg X 3 X 5 reps

DB Curls
4 X 12 reps

Neckwork

 

[MilkManUK]

Yesterday evening:

Bench Press
65kg X 10
75kg X 10
77.5kg X 7
80kg X 5 X 5

Neckwork

Snatch Grip Shrugs
80kg X 4 X 10 reps

This morning:

LISS Jogging 53 minutes

 

[MilkManUK]

Bench Press
60kg X 10
70kg X 10
80kg X 7
90kg X 4 X 3 reps

Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 5
130kg X 5
145kg X 4 X 3 reps

Neckwork

Walking 45 minutes