Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

SOHP
40kg X 5
45kg X 10 X 5 reps

Squat
70kg X 5
90kg X 5
105kg X 5
120kg X 5
137.5kg X 8
120kg X 2 X 5 reps
105kg X 3 X 5 reps

Neckwork

 

[MilkManUK]

SOHP
30kg X 5
40kg X 5
45kg X 5
47.5kg X 3
55kg X 3
62.5kg X 5
55kg X 6
47.5kg X 5 X 5

Will see if I can get some front squats done at the work gym later

 

[MilkManUK]

Bench Press
65kg X 5
70kg X 5
75kg X 5
77.5kg X 3
90kg X 3
100kg X 7
105kg X 3
110kg X 3
112.5kg X 3
115kg X 2

Front Squat
60kg X 5
70kg X 5
80kg X 5
85kg X 5
90kg X 5

 

[MilkManUK]

Walking 45 mins

 

[MilkManUK]

AM: Walking 2.5hours. Beautiful day here so had a walk to and around some local woodland. Stopped off a few times to relax and take in the views. Saw a couple of herons and some highland cows. Will have a beer in the garden at lunchtime and then judo this evening to top off a good day.

PM: Judo technical 1hr 15mins

 

[MilkManUK]

Was going to deadlift today but lower back a bit stiff / sore.

Band Pullaparts: 5 X 25 reps

Bench Press:
65kg X 5
70kg X 5
77.5kg X 10 X 5 reps

Neckwork

 

[MilkManUK]

Deadlift
60kg X 5
100kg X 5
120kg X 5
130kg X 3
150kg X 3
167.5kg X 4 - bar slippy, no chalk or straps with me today at work gym, grip failure rather than anything else.

SOHP
40kg X 10
42.5kg X 10
45kg X 10
47.5kg X 10 X 5 reps

Paused KB Shrugs 4 X 25 reps

 

[MilkManUK]

LISS Jogging 46 mins

 

[MilkManUK]

Squat
60kg X 5
100kg X 5
110kg X 5
112.5kg X 3
130kg X 3
145kg X 6
150kg X 3
112.5kg X 2 X 5 reps

Bench Press
60kg X 5
70kg X 5
80kg X 5
82.5kg X 5
95kg X 5
105kg X 6
110kg X 1
115kg X 1
122.5kg X 1

 

[MilkManUK]

Judo technical 1hr 15mins

 

[MilkManUK]

SOHP
40kg X 5
45kg X 5
50kg X 5
52.5kg X 5
57.5kg x 3
65kg X 4
70kg X 1
72.5kg x 1
70kg X 1
65kg X 3
57.5kg X 3 X 5 reps

Front Squat
60kg X 6
70kg X 6
80kg X 6
90kg X 5
100kg X 3
110kg X 2

Plate Paused Shrugs
40kg X 25 reps

Trapbar Paused Shrugs
65kg X 3 X 15 reps

Neckwork - lots
Curls - lots

 

[MilkManUK]

Judo randori session 1.5hrs

 

[MilkManUK]

Squat
60kg X 5
100kg X 5
110kg X 5
120kg X 5
137.5kg X 3
152.5kg X 5
160kg X 2
165kg X 1

Bench Press
60kg X 7
70kg X 7
82.5kg X 5 X 5
60kg X 3 X 10 reps

Neckwork

 

[MilkManUK]

SOHP
40kg X 3
50kg X 3
60kg X 1
70kg X 1
75kg X 1

Front Squat
60kg X 6
70kg X 6
80kg X 5
90kg X 4
100kg X 3
110kg X 1

Preacher Curls
3 sets

 

[MilkManUK]

Deadlift
60kg X 5
100kg X 5
120kg X 5
140kg X 5
157.5kg X 3
177.5kg X 1

Treadmill Jogging 30mins

 

[MilkManUK]

AM: Walking 3hrs 20mins
PM: SOHP
30kg X 5
40kg X 5
45kg X 5
47.5kg X 5
52.5kg X 5
60kg X 7
62.5kg X 5
47.5kg X 5, 5, 5, 5, 10

Band Pullaparts 4 X 25 reps
Lu Raises 4 X 10 reps
Neckwork

 

[MilkManUK]

Bench Press
65kg X 5
70kg X 5
72.5kg X 5
75kg X 5
85kg X 5
97.5kg X 8
102.5kg X 5
75kg X 12, 10, 8, 6, 6

Barbell Paused Shrugs
60kg X 18
70kg X 15
80kg X 15
90kg X 10, 10

Neckwork

 

[MilkManUK]

AM: Walking 1hr 10mins
PM: Judo technical 1hr 15mins
Double lapel turnover into kami shiho gatame
Tsurikomi goshi
Uchi Mata
Ippon seoi nage
Newaza randori
Tachi waza randori

 

[MilkManUK]

Squat
60kg X 5
80kg X 5
100kg X 5
107.5kg X 5
125kg X 5
142.5kg X 5
107.5kg X 5 X 5

SOHP
47.5kg X 5 X 5

Curls

 

[MilkManUK]

Bench Press
60kg X 10
65kg X 10
70kg X 10
75kg X 5 X 5

Lu Raises 4 X 12 reps

Neckwork

Paused Plate Shrugs
40kg X 5 X 15 reps

Seated Hammer Curls