Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

DB Shoulder Complex Warmup

SOHP
25kg X 20
30kg X 15
40kg X 10
42.5kg X 5
50kg X 5
57.5kg X 6
42.5kg X 5 X 6 reps

Front Squat
60kg X 5
65kg X 5
70kg X 5 X 5

Neckwork

 

[MilkManUK]

Band Pullaparts 4 X 30 reps
Band Upright Rows 3 X 30 reps, 1 X 20
Band Curls 3 X 30 reps
Barbell Curls 24kg X 2 X 15 reps. 34kg X 2 X 10 reps

Front Squat
60kg X 5
65kg X 5
70kg X 5
75kg X 5
80kg X 5
85kg X 5
90kg X 3

 

[MilkManUK]

Bench Press
60kg X 5
65kg X 5
67.5kg X 5
70kg X 5
82.5kg X 5
92.5kg X 10
95kg X 5
97.5kg X 5
70kg X 5 X 5

Neckwork

 

[MilkManUK]

AM: Walking 45 minutes
PM:
Deadlift
60kg X 5
80kg X 5
100kg X 5
117.5kg X 5
135kg X 5
155kg X 10
117.5kg X 5 X 5

Band Pullaparts

 

[MilkManUK]

AM: Walking 1hr 35mins
PM:
Squat
60kg X 5
80kg X 5
100kg X 5
102.5kg X 5
120kg X 5
135kg X 5
102.5kg X 3 X 5 reps

SOHP
30kg X 5
40kg X 5
45kg X 5
47.5kg X 3
52.5kg X 3
60kg X 6
62.5kg X 3
47.5kg X 5 X 5

Barbell Curls
14kg X 4 X 25 reps
16.5kg X 3 X 20 reps
19kg X 2 X 15 reps

 

[MilkManUK]

Judo technical 1hr 15 mins
O goshi
Koshi guruma
Te guruma
Arm & leg turnover
Newaza randori X 2 rounds
Tachi waza randori X 3 rounds

 

[MilkManUK]

AM: Walking 1hr 10mins
PM:
Bench Press
70kg X 5
72.5kg X 5
75kg X 5
77.5kg X 5
87.5kg X 3
97.5kg X 8
102.5kg X 3
105kg X 3
107.5kg X 3
110kg X 3

Barbell Paused Shrugs
60kg X 3 X 15 reps

Neckwork

 

[MilkManUK]

Judo randori 1.5hrs
Walking 50 minutes

 

[MilkManUK]

AM: Walking 1hr.

PM:
Squat
60kg X 5
80kg X 5
100kg X 5
112.5kg X 3
127.5kg X 3
142.5kg X 6
145kg X 3

Bench Press
60kg X 5
70kg X 5
77.5kg X 10 X 5 reps

Barbell Paused Shrugs
60kg X 15
70kg X 3 X 10 reps

Band Pullaparts
4 X 20 reps

Wrist Curls

 

[MilkManUK]

AM: Rucking 7kg pack 2hrs 34mins

PM:
Deadlift
60kg X 5
100kg X 5
120kg X 5
127.5kg X 3
145kg X 3
162.5kg X 3

Squat
60kg X 5
80kg X 5
100kg X 5
112.5kg X 5 X 6 reps

SOHP
35kg X 5
45kg X 5
47.5kg X 5
50kg X 5
57.5kg X 3
62.5kg X 6
65kg X 1
67.5kg X 1
70kg X 1
50kg X 5 X 5

Banded neckwork

 

[MilkManUK]

Walking 1.5hrs

 

[MilkManUK]

Judo technical 1hr 15mins

 

[MilkManUK]

Bench Press
60kg X 5
70kg X 5
80kg X 5
82.5kg X 5
92.5kg X 3
102.5kg X 6
105kg X 1
107.5kg X 1
110kg X 1
112.5kg X 1
115kg X 1
117.5kg X 1
120kg X 1

Paused KB Shrugs
DB curls

 

[MilkManUK]

Deadlift
60kg X 5
100kg X 5
120kg X 5
135kg X 5
155kg X 3
172.5kg X 6
180kg X 1
190kg X 1
200kg X 1

Front Squat
60kg X 5
70kg X 5
75kg X 5
75kg X 5
80kg X 5
80kg X 5
80kg X 5
85kg X 5

 

[MilkManUK]

AM: Walking 32mins
PM:
Bench Press
62.5kg X 5
72.5kg X 5
82.5kg X 10 X 5 reps

Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 5
135kg X 3
150kg X 5
155kg X 1

Band Pullaparts 4 X 25 reps

Neckwork

 

[MilkManUK]

Squat
60kg X 10
80kg X 10
100kg X 10
120kg X 3 X 5 reps

Barbell Curls
14kg X 12
19kg X 12
24kg X 12
29kg X 12
34kg X 8
36.5kg X 8

Neckwork

 

[MilkManUK]

Judo technical 1hr 15mins

Sankaku turnover
Drop seio nage
Drop kata guruma
Randori

 

[MilkManUK]

AM: Walking 40 mins

PM:
SOHP
30kg X 5
35kg X 5
40kg X 5
45kg X 5
52.5kg X 5
57.5kg X 8
60kg X 5
45kg X 6 X 5 reps

Front Squat
60kg X 5
70kg X 5
80kg X 2 X 5 reps

Plate Paused Shrugs
40kg X 5 X 20 reps

 

[MilkManUK]

Bench Press
60kg X 5
65kg X 5
70kg X 5
72.5kg X 5
82.5kg X 5
95kg X 9
100kg X 5
102.5kg X 5
72.5kg X 5 X 5

Front Squat
60kg X 3 X 5 reps
70kg X 3 X 5 reps
75kg X 5

Neckwork

 

[MilkManUK]

Just been doing some light band work, biceps, triceps and neckwork the last couple of days.

Today:
Bench Press
62.5kg X 10
72.5kg X 5 X 10 reps

Deadlift
70kg X 5
100kg X 5
120kg X 5
122.5kg X 5
140kg X 5
157.5kg X 10
122.5kg X 3 X 5 reps

Banded Facepulls
3 X 20 reps

DB Front Raises
5kg DBs X 3 X 10 reps

PM: Judo technical 1hr 15mins