Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Walking 1hr

 

[MilkManUK]

SOHP
20kg x 12
30kg X 12
40kg X 12
47.5kg X 10 X 5 reps

Squat
60kg X 5
80kg X 5
90kg X 5
95kg X 5
110kg X 5
125kg X 10

Neckwork
Barbell Pause Shrugs

 

[MilkManUK]

Judo randori session 1hr 30mins

 

[MilkManUK]

AM: Walking 1hr

 

[MilkManUK]

Yesterday: Neckwork, plate pause shrugs, kettle bell curls

Today:
AM: Lifting

Neckwork: 6 X 50 reps
Band Pullaparts: 4 X 25 reps

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

Hammer Curls
5 X 20 reps

PM: Walking 1hr

 

[MilkManUK]

Neckwork: 6 X 50 reps
Plate Pause Shrugs: 40kg X 5 X 20 reps

SOHP
20kg x 15
30kg X 12
40kg X 10
42.5kg X 5
47.5kg X 5
55kg X 7
42.5kg X 5 X 8 reps

 

[MilkManUK]

Squat
60kg X 10
75kg X 8
85kg X 6
95kg X 5
110kg X 5
125kg X 10
95kg X 5 X 5

 

[MilkManUK]

Happy new year all.

SOHP
25kg X 15
35kg X 13
40kg X 12
42.5kg X 5
47.5kg X 5
55kg X 8
42.5kg X 5, 5, 5, 5, 12

Squat
60kg X 5
80kg X 5
90kg X 5
95kg X 5 X 5

Neckwork: 5 X 50 reps, 2 X 100 reps

Band Pullaparts: 3 X 20 reps

 

[MilkManUK]

Trapbar Deadlift
65kg X 10
85kg X 10
105kg X 10
122.5kg X 5
145kg X 5
157.5kg X 13
122.5kg X 5 X 5

Bench Press
65kg X 5 X 10 reps

Snatch Grip Paused Barbell Shrugs
65kg X 4 X 10 reps

DB Curls
5 X 20 reps

 

[MilkManUK]

Walking 1hr 15mins

 

[MilkManUK]

Bench Press
60kg X 10
62.5kg X 10
65kg X 5
65kg X 5
75kg X 5
85kg X 12
90kg X 5
95kg X 5
65kg X 5 X 5 (paused)

Plate Pause Shrugs
40kg X 4 X 20 reps

Band Pullaparts
5 X 25 reps

Neckwork:
4 X 50 reps
1 X 100 reps

 

[MilkManUK]

Squat
65kg X 5
85kg X 5
95kg X 5
95kg X 5
110kg X 5
125kg X 11
130kg X 5
95kg X 5 X 5

OHP
25kg X 16
35kg X 15
40kg x 12
45kg X 3
50kg X 3
57.5kg X 7
45kg X 5 X 5

 

[MilkManUK]

LISS Jogging 30 minutes

 

[MilkManUK]

Trapbar Deadlift
65kg X 10
105kg X 10
125kg X 5
130kg X 3
150kg X 3
167.5kg X 12
130kg X 5 X 5

Trapbar Paused Shrugs
65kg X 20, 15, 12, 12, 12, 12 reps

DB Curls
5 X 15 reps

Neckwork - lots

 

[MilkManUK]

Bench Press
60kg X 10
65kg X 10
67.5kg X 10
70kg X 3
80kg X 3
90kg X 10
95kg X 3
90kg X 3
80kg X 3
70kg X 5 X 5 (paused)

Neckwork: 4 X 25 reps, heavier load than usual

Plate Pause Shrugs: 3 X 20 reps

Band Pullaparts: 30, 30, 25, 25 reps

Judo technical 1hr 15mins
O goshi
Koshi guruma
Ko soto gari
Kesa gatame & various submissions from kesa

 

[MilkManUK]

Judo randori session 1.5hrs

 

[MilkManUK]

AM: Walking 45 minutes

PM: Bench Press
60kg X 7
70kg X 7
80kg X 5
90kg X 10
100kg X 3
105kg X 3

Helping a friend out at his gym, so that was all I got to do.

 

[MilkManUK]

Yesterday:

SOHP
27.5kg X 16
37.5kg X 15
42.5kg X 12
47.5kg X 5
55kg X 3
60kg X 6
62.5kg X 1
65kg X 1
67.5kg X 1
70kg X 1
47.5kg X 5 X 5

Neckwork
Barbell curls

 

[MilkManUK]

Squat
65kg X 5
85kg X 5
100kg X 5
102.5kg X 3
117.5kg X 3
132.5kg X 7
135kg X 3
102.5kg X 5 X 5

 

[MilkManUK]

Walking 1hr 35mins