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
Bench Press
60kg X 5
65kg X 5
70kg X 5
75kg X 5
80kg X 3
85kg X 3
90kg X 3
95kg X 5 X 3 reps
Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 3
125kg X 3
130kg X 5 X 3 reps
Trapbar Deadlift
65kg X 5
105kg X 5
145kg X 5
165kg X 3
Walking 45mins
Walking 40mins
60kg X 5
65kg X 5
70kg X 5
75kg X 5
80kg X 3
85kg X 3
90kg X 3
95kg X 5 X 3 reps
Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 3
125kg X 3
130kg X 5 X 3 reps
Trapbar Deadlift
65kg X 5
105kg X 5
145kg X 5
165kg X 3
Walking 45mins
Walking 40mins
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM: Judo randori session 1.5hrs
PM:
Bench Press
60kg X 5
70kg X 5
80kg X 5
90kg X 5 X 5
Trapbar Deadlift
65kg X 5
85kg X 5
105kg X 5
145kg X 5
165kg X 3 X 5 reps
Plate Paused Shrugs
40kg X 5 X 20 reps
Barbell Curls
14kg X 2 X 30 reps
14kg X 2 X 20 reps
Neckwork
4 X 50 reps
PM:
Bench Press
60kg X 5
70kg X 5
80kg X 5
90kg X 5 X 5
Trapbar Deadlift
65kg X 5
85kg X 5
105kg X 5
145kg X 5
165kg X 3 X 5 reps
Plate Paused Shrugs
40kg X 5 X 20 reps
Barbell Curls
14kg X 2 X 30 reps
14kg X 2 X 20 reps
Neckwork
4 X 50 reps
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM: Walking 40 mins
PM:
SOHP
30kg X 5
37.5kg X 5
42.5kg X 10 X 5 reps
Squat
67.5kg X 5
85kg X 5
95kg X 5
110kg X 5
122.5kg X 5
62.5kg X 20
Band Pullaparts 4 X 35 reps
Barbell Curls
16.5kg X 4 X 20 reps
19kg X 3 X 15 reps
Neckwork 4 X 60 reps
PM:
SOHP
30kg X 5
37.5kg X 5
42.5kg X 10 X 5 reps
Squat
67.5kg X 5
85kg X 5
95kg X 5
110kg X 5
122.5kg X 5
62.5kg X 20
Band Pullaparts 4 X 35 reps
Barbell Curls
16.5kg X 4 X 20 reps
19kg X 3 X 15 reps
Neckwork 4 X 60 reps
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM:
SOHP
32.5kg X 5
40kg X 5
45kg X 5
50kg X 5
40kg X 18
Squat
65kg X 5
90kg X 5
102.5kg X 5
115kg X 5 X 5
Band Pullaparts 4 X 40 reps
Bench Dips: 4 X 25 reps
Neckwork: 4 X 50 reps
PM: Walking 40 mins
SOHP
32.5kg X 5
40kg X 5
45kg X 5
50kg X 5
40kg X 18
Squat
65kg X 5
90kg X 5
102.5kg X 5
115kg X 5 X 5
Band Pullaparts 4 X 40 reps
Bench Dips: 4 X 25 reps
Neckwork: 4 X 50 reps
PM: Walking 40 mins
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
AM: Walking 40 mins
PM:
Bench Press
65kg X 5
75kg X 5
80kg X 5
85kg X 5 X 5
Trapbar Deadlift
85kg X 5
115kg X 5
135kg X 5
150kg X 3 X 5 reps
Barbell Curls
20kg X 6 X 15 reps
25kg X 10 reps
Trapbar Paused Shrugs
65kg X 5 X 20 reps
Neckwork - lots
PM:
Bench Press
65kg X 5
75kg X 5
80kg X 5
85kg X 5 X 5
Trapbar Deadlift
85kg X 5
115kg X 5
135kg X 5
150kg X 3 X 5 reps
Barbell Curls
20kg X 6 X 15 reps
25kg X 10 reps
Trapbar Paused Shrugs
65kg X 5 X 20 reps
Neckwork - lots
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
SOHP
25kg X 5
30kg X 10 X 5 reps
Squat
62.5kg X 5
90kg X 5
102.5kg X 5
115kg X 5
75kg X 20
DB Front Raises 3 X 20 reps
DB Side Raises 3 X 20 reps
Band Pullaparts 4 X 25 reps
Band Face Pulls 2 X 25
Neckwork: Lots
Barbell Curls:
25kg X 4 X 15 reps
25kg X 4 X 10 reps
25kg X 5
30kg X 10 X 5 reps
Squat
62.5kg X 5
90kg X 5
102.5kg X 5
115kg X 5
75kg X 20
DB Front Raises 3 X 20 reps
DB Side Raises 3 X 20 reps
Band Pullaparts 4 X 25 reps
Band Face Pulls 2 X 25
Neckwork: Lots
Barbell Curls:
25kg X 4 X 15 reps
25kg X 4 X 10 reps
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
Friday PM: Walking 1hr
Saturday AM: Walking 1hr
Sunday:
SOHP
30kg X 5
40kg X 5
45kg X 5
50kg X 5
57.5kg X 5
45kg X 15
Squat
65kg X 5
85kg X 5
105kg X 5
115kg X 5
130kg X 5 X 5
Band Pullaparts 25, 25, 20
Bench Dips 5 X 20 reps
Neckwork: Lots
Barbell Curls: 20kg X 3 X 20 reps
Hammer Curls: 3 X 25 reps
Saturday AM: Walking 1hr
Sunday:
SOHP
30kg X 5
40kg X 5
45kg X 5
50kg X 5
57.5kg X 5
45kg X 15
Squat
65kg X 5
85kg X 5
105kg X 5
115kg X 5
130kg X 5 X 5
Band Pullaparts 25, 25, 20
Bench Dips 5 X 20 reps
Neckwork: Lots
Barbell Curls: 20kg X 3 X 20 reps
Hammer Curls: 3 X 25 reps
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
Yesterday: walking 40 mins
Today:
Bench Press
60kg X 5
75kg X 5
85kg X 5
95kg X 5 X 5
Trapbar Deadlift
65kg X 5
105kg X 5
135kg X 5
155kg X 5
167.5kg X 3 X 5 reps
Trapbar Paused Shrugs
65kg X 20
70kg X 8 X 12 reps
Barbell Curls
27.5kg X 6 X 10 reps
25kg X 12
20kg X 15
Neckwork: lots
Today:
Bench Press
60kg X 5
75kg X 5
85kg X 5
95kg X 5 X 5
Trapbar Deadlift
65kg X 5
105kg X 5
135kg X 5
155kg X 5
167.5kg X 3 X 5 reps
Trapbar Paused Shrugs
65kg X 20
70kg X 8 X 12 reps
Barbell Curls
27.5kg X 6 X 10 reps
25kg X 12
20kg X 15
Neckwork: lots
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
Yesterday whilst on nightshift;
Treadmill walk 15 mins
SOHP
20kg X 10
30kg X 5
40kg X 5
45kg X 5 X 10 reps
DB shoulder complex
KB Paused Shrugs
14kg KBs X 4 X 25 reps
Treadmill walk 10 mins
Was going to finish off with squats when I got home but was too tired, so saved that for today:
Squat
60kg X 5
80kg X 5
105kg X 5
115kg X 5
130kg X 5
75kg X 20
Band Pullaparts 4 X 25 reps
Neckwork: lots
Walking 1hr
Treadmill walk 15 mins
SOHP
20kg X 10
30kg X 5
40kg X 5
45kg X 5 X 10 reps
DB shoulder complex
KB Paused Shrugs
14kg KBs X 4 X 25 reps
Treadmill walk 10 mins
Was going to finish off with squats when I got home but was too tired, so saved that for today:
Squat
60kg X 5
80kg X 5
105kg X 5
115kg X 5
130kg X 5
75kg X 20
Band Pullaparts 4 X 25 reps
Neckwork: lots
Walking 1hr
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
Monday 14th April:
Started off with some neckwork, various exercises using the harness and bands as usual.
Went onto squats, did 70kg X 5, 100kg X 5 and then on the 5th rep of 112.5kg, felt a pain shoot up from the bottom of my spine, up to my neck, and a brief blackout. Crawled from the garage where I train into my living room, end of session.
Lower back pain still present now, but thankfully has eased considerably, am working around it for the time being.
Was able to do SOHP on Tuesday 15th:
25kg X 10
35kg X 5
45kg X 5
50kg X 5
57.5kg X 5
45kg X 15
Thursday 17th:
Bench Press
62.5kg X 5
72.5kg X 5
82.5kg X 5
92.5kg X 5 X 5
Barbell Curls: 20kg X 20,20,15,15,15, 10,8
Neckwork
LISS: Treadmill jogging 40 mins
Boxing bag work: A couple of rounds, first time hitting the bag in ages.
Started off with some neckwork, various exercises using the harness and bands as usual.
Went onto squats, did 70kg X 5, 100kg X 5 and then on the 5th rep of 112.5kg, felt a pain shoot up from the bottom of my spine, up to my neck, and a brief blackout. Crawled from the garage where I train into my living room, end of session.
Lower back pain still present now, but thankfully has eased considerably, am working around it for the time being.
Was able to do SOHP on Tuesday 15th:
25kg X 10
35kg X 5
45kg X 5
50kg X 5
57.5kg X 5
45kg X 15
Thursday 17th:
Bench Press
62.5kg X 5
72.5kg X 5
82.5kg X 5
92.5kg X 5 X 5
Barbell Curls: 20kg X 20,20,15,15,15, 10,8
Neckwork
LISS: Treadmill jogging 40 mins
Boxing bag work: A couple of rounds, first time hitting the bag in ages.
Last edited:
- Joined
- Sep 26, 2005
- Messages
- 5,884
- Reaction score
- 8,300
SOHP
20kg X 10
25kg X 10
30kg X 5
37.5kg X 12 X 5 reps
Trapbar Paused Shrugs
65kg X 25
70kg X 20
75kg X 15
80kg X 10
80kg X 10
65kg X 15
Front Plate Raise
10kg X 4 X 12 reps
DB Side Raises
4 X 12 reps
Banded neckwork
6 X 25 reps
LISS: Treadmill jog 30 mins
Couple of rounds boxing on the heavybag
20kg X 10
25kg X 10
30kg X 5
37.5kg X 12 X 5 reps
Trapbar Paused Shrugs
65kg X 25
70kg X 20
75kg X 15
80kg X 10
80kg X 10
65kg X 15
Front Plate Raise
10kg X 4 X 12 reps
DB Side Raises
4 X 12 reps
Banded neckwork
6 X 25 reps
LISS: Treadmill jog 30 mins
Couple of rounds boxing on the heavybag
Last edited:
