Goals & Gains The MilkMan Delivers: The Road to 40
- Thread starter MilkManUK
- Start date
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM: Rucking 12.5kg pack 23 minutes.
Rucking 10kg pack 25 minutes.
DB shoulder warmup complex
SOHP
30kg X 12
35kg X 12
40kg X 12
42.5kg X 5
50kg X 5
57.5kg X 5
42.5kg X 5 X 8 reps
Snatch Grip Barbell Shrugs
60kg X 3 X 12 reps
70kg X 2 X 12 reps
80kg X 2 X 10 reps
90kg X 4 X 5 reps
Neckwork
Rucking 10kg pack 25 minutes.
DB shoulder warmup complex
SOHP
30kg X 12
35kg X 12
40kg X 12
42.5kg X 5
50kg X 5
57.5kg X 5
42.5kg X 5 X 8 reps
Snatch Grip Barbell Shrugs
60kg X 3 X 12 reps
70kg X 2 X 12 reps
80kg X 2 X 10 reps
90kg X 4 X 5 reps
Neckwork
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM: Judo randori 1hr 30mins
Toe held up OK, which is promising.
PM: Judo technical 1hr 15mins
Tai otoshi: traditional & variants
Sumi gaeshi
Half guard escape into hold down
Randori: 2 rounds newaza, 2 rounds tachi waza
Toe held up OK, which is promising.
PM: Judo technical 1hr 15mins
Tai otoshi: traditional & variants
Sumi gaeshi
Half guard escape into hold down
Randori: 2 rounds newaza, 2 rounds tachi waza
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM: Rucking 10kg pack 1hr 30mins
PM:
Bench Press
60kg X 5
65kg X 5
67.5kg X 5
70kg X 5
80kg X 5
90kg X 10
95kg X 5
100kg X 5
105kg X 4
110kg X 2
115kg X 1
Deadlift
115kg X 5
132.5kg X 5
150kg X 10
160kg X 5
115kg X 3 X 5 reps
Neckwork
PM:
Bench Press
60kg X 5
65kg X 5
67.5kg X 5
70kg X 5
80kg X 5
90kg X 10
95kg X 5
100kg X 5
105kg X 4
110kg X 2
115kg X 1
Deadlift
115kg X 5
132.5kg X 5
150kg X 10
160kg X 5
115kg X 3 X 5 reps
Neckwork
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
Squat
60kg X 5
80kg X 5
90kg X 5
100kg X 5
115kg X 5
115kg X 10 (done in error, thought it was 130kg!)
130kg X 5
Plate Shrugs
40kg X 5 X 15 reps
Snatch Grip Barbell Shrugs
20kg X 2 X 20 reps
60kg X 5 X 12 reps
Barbell Curls
14kg X 2 X 25 reps
19kg X 2 X 20 reps
24kg X 15
PM: Walking 1hr
60kg X 5
80kg X 5
90kg X 5
100kg X 5
115kg X 5
115kg X 10 (done in error, thought it was 130kg!)
130kg X 5
Plate Shrugs
40kg X 5 X 15 reps
Snatch Grip Barbell Shrugs
20kg X 2 X 20 reps
60kg X 5 X 12 reps
Barbell Curls
14kg X 2 X 25 reps
19kg X 2 X 20 reps
24kg X 15
PM: Walking 1hr
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM: Walking 2hr 45minutes
PM: SOHP
20kg X 10
30kg X 10
40kg X 10
47.5kg X 3
52.5kg X 3
60kg X 5
62.5kg X 3
47.5kg X 4 X 5 reps
Judo technical 1hr 15mins
Tai Otoshi - traditional & Korean
Sumi gaeshi
Ude gatame from mune gatame
Ude garami from mune gatame
2 rounds newaza randori
2 rounds tachi waza randori
PM: SOHP
20kg X 10
30kg X 10
40kg X 10
47.5kg X 3
52.5kg X 3
60kg X 5
62.5kg X 3
47.5kg X 4 X 5 reps
Judo technical 1hr 15mins
Tai Otoshi - traditional & Korean
Sumi gaeshi
Ude gatame from mune gatame
Ude garami from mune gatame
2 rounds newaza randori
2 rounds tachi waza randori
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM:
Deadlift
60kg X 5
100kg X 5
120kg X 5
122.5kg X 3
140kg X 3
157.5kg X 7
165kg X 3
122.5kg X 3 X 5 reps
SOHP
20kg X 10
30kg X 10
40kg X 10
42.5kg X 5 X 5
DB Shrugs
Hammer Curls
PM: Walking 1hr 30mins
Deadlift
60kg X 5
100kg X 5
120kg X 5
122.5kg X 3
140kg X 3
157.5kg X 7
165kg X 3
122.5kg X 3 X 5 reps
SOHP
20kg X 10
30kg X 10
40kg X 10
42.5kg X 5 X 5
DB Shrugs
Hammer Curls
PM: Walking 1hr 30mins
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
Deadlift
60kg X 5
100kg X 5
120kg X 5
132.5kg X 5
150kg X 3
167.5kg X 6
175kg X 3
180kg X 1
Snatch Grip Barbell Shrugs
60kg X 3 X 25 reps
70kg X 2 X 20 reps
80kg X 10 reps
90kg X 8 reps
Plate Shrugs with pause
40kg X 3 X 20 reps
Neckwork
Walking 1hr 30mins
60kg X 5
100kg X 5
120kg X 5
132.5kg X 5
150kg X 3
167.5kg X 6
175kg X 3
180kg X 1
Snatch Grip Barbell Shrugs
60kg X 3 X 25 reps
70kg X 2 X 20 reps
80kg X 10 reps
90kg X 8 reps
Plate Shrugs with pause
40kg X 3 X 20 reps
Neckwork
Walking 1hr 30mins
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM:
Light shoulder dumbbell work
Loads of curl variations
PM:
Judo technical 1hr 15mins
Juji gatame
Juji gatame setup from belly down opponent
De ashi barai
Newaza randori 2 rounds
Tachi waza randori 2 rounds
Light shoulder dumbbell work
Loads of curl variations
PM:
Judo technical 1hr 15mins
Juji gatame
Juji gatame setup from belly down opponent
De ashi barai
Newaza randori 2 rounds
Tachi waza randori 2 rounds
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
Saturday 9th November
Bench Press
62.5kg X 5
65kg X 5
67.5kg X 5
70kg X 5
82.5kg X 5
92.5kg X 8
70kg X 5 X 5
Neckwork
Plate Pause Shrugs
Monday 11th November
SOHP
30kg X 10
40kg X 10
42.5kg X 10
45kg X 5
52.5kg X 5
57.5kg X 6
45kg X 10, 8, 8, 7, 8
Curls
Plate Pause Shrugs
40kg X 5 X 20 reps
Neckwork
Tuesday 12th November
Walking 2hrs
Wednesday 13th November
Judo technical 1hr 15mins
Thursday 14th November
Plate Pause Shrugs
40kg X 4 X 15 reps
Snatch Grip Barbell Shrugs
60kg X 12
70kg X 10
80kg X 8
90kg X 6
60kg X 15
Bench Press
62.5kg X 5
65kg X 5
67.5kg X 5
70kg X 5
82.5kg X 5
92.5kg X 9
102.5kg X 5
Squat
60kg X 2 X 5 reps
70kg X 2 X 5 reps
80kg X 2 X 5 reps
90kg X 3 X 5 reps
Walking 1hr 15mins
Bench Press
62.5kg X 5
65kg X 5
67.5kg X 5
70kg X 5
82.5kg X 5
92.5kg X 8
70kg X 5 X 5
Neckwork
Plate Pause Shrugs
Monday 11th November
SOHP
30kg X 10
40kg X 10
42.5kg X 10
45kg X 5
52.5kg X 5
57.5kg X 6
45kg X 10, 8, 8, 7, 8
Curls
Plate Pause Shrugs
40kg X 5 X 20 reps
Neckwork
Tuesday 12th November
Walking 2hrs
Wednesday 13th November
Judo technical 1hr 15mins
Thursday 14th November
Plate Pause Shrugs
40kg X 4 X 15 reps
Snatch Grip Barbell Shrugs
60kg X 12
70kg X 10
80kg X 8
90kg X 6
60kg X 15
Bench Press
62.5kg X 5
65kg X 5
67.5kg X 5
70kg X 5
82.5kg X 5
92.5kg X 9
102.5kg X 5
Squat
60kg X 2 X 5 reps
70kg X 2 X 5 reps
80kg X 2 X 5 reps
90kg X 3 X 5 reps
Walking 1hr 15mins
