Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Incline treadmill walk: 30 minutes, 2.5miles. Level 6 & 7 incline.

Boxing bagwork - few rounds

 

[MilkManUK]

AM: Walking 1hr
PM: Judo technical 1hr 15mins
Craig Fallon roll
Sasai tsuri komi ashi
Newaza randori
Tachi waza randori

 

[MilkManUK]

Walking 1hr 15mins

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

Neckwork

Barbell Paused Shrugs
75kg X 4 X 15 reps

 

[MilkManUK]

Squat
60kg X 8
80kg X 8
100kg X 6
105kg X 5
120kg X 5
137.5kg X 8
105kg X 3 X 6 reps

Loads of curls

 

[MilkManUK]

Deadlift
60kg X 5
100kg X 5
120kg X 5
122.5kg X 5
140kg X 5
157.5kg X 10
165kg X 5
170kg X 5
140kg X 5
122.5kg X 3 X 5 reps

Band Pullaparts
6 X 20 reps

Seated cable rows

Kettlebell Paused Shrugs
40kg X 3 X 20 reps

 

[MilkManUK]

Bench Press
60kg X 7
70kg X 7
80kg X 7
82.5kg X 3
92.5kg X 3
105kg X 6
110kg X 3
82.5kg X 3 X 5 reps

Neckwork

 

[MilkManUK]

AM:

SOHP
20kg X 5
40kg X 5
50kg X 5
52.5kg X 3
60kg X 3
67.5kg X 4
67.5kg X 3 X 3
70kg X 2
70kg X 2
52.5kg X 8

Barbell Paused Shrugs
80kg X 4 X 10 reps

Judo technical 1hr 15mins
Ko soto gari variations
Arm roll into ushiro kesa gatame
Newaza randori X 2 rounds
Tachi waza randori X 2 rounds

 

[MilkManUK]

AM: Walking 1hr 10mins
PM: Lifting

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

Neckwork

 

[MilkManUK]

AM: Walking 1hr 30mins

 

[MilkManUK]

DB & band shoulder complex warmup
3 exercises X 2 X 20 reps

SOHP
20kg X 15
30kg X 12
40kg X 12
45kg X 10
52.5kg X 5 X 5

Squat
60kg X 5
80kg X 5
110kg X 5
112.5kg X 3
130kg X 3
145kg X 8
150kg X 3
155kg X 3
160kg X 3

Neckwork

Decent session today - will attribute it to last night's curry and this morning's epic cooked breakfast

 

[MilkManUK]

DB & band shoulder complex warmup

Squat
60kg X 8
80kg X 8
100kg X 8
112.5kg X 5 X 5

Deadlift
60kg X 5
100kg X 5
120kg X 5
130kg X 3
150kg X 3
167.5kg X 8
130kg X 3 X 5 reps

Barbell Shrugs
20kg X 2 X 40 reps
40kg X 2 X 30 reps
50kg X 25
60kg X 20
70kg X 15
80kg X 2 X 10 reps

 

[MilkManUK]

Bench Press
60kg X 5
70kg X 5
80kg X 5
87.5kg X 5
100kg X 3
110kg X 5
115kg X 3
120kg X 1
100kg X 5
87.5kg X 5

Quick & dirty bench only session before a nightshift, pretty happy with it though, have been stuck on 110kg for 3-4 reps for a while so to get 5 reps today was good.

 

[MilkManUK]

Band & dumbbell shoulder complex warmup

SOHP
20kg X 15
30kg X 10
40kg X 10
50kg X 8
55kg X 5
62.5kg X 3
70kg X 1
70kg X 1
55kg X 3 X 6 reps
50kg X 6

Curls

 

[MilkManUK]

Squat
60kg X 6
80kg X 6
100kg X 6
120kg X 5
137.5kg X 3
152.5kg X 5
162.5kg X 1
172.5kg X 1

Bench Press
60kg X 8
70kg X 8
80kg X 8
87.5kg X 5 X 5

Front Squat
60kg X 5
70kg X 5
80kg X 3 X 5 reps

Neckwork

 

[MilkManUK]

Neckwork
Barbell Curls
Reverse Curls
Plate Upright Rows
Plate Paused Shrugs

 

[rikwebb]

Barbell Curls
Reverse Curls

As always the most important work going on

 

[MilkManUK]

Deadlift
60kg X 5
100kg X 5
120kg X 5
140kg X 5
157.5kg X 3
177.5kg X 5
190kg X 1
200kg X 1
140kg X 3 X 5

 

[MilkManUK]

Bench Press
60kg X 8
70kg X 8
75kg X 6
77.5kg X 5
90kg X 5
100kg X 8
105kg X 4
110kg X 3
100kg X 5
90kg X 5
77.5kg X 5

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

Neckwork

Judo technical 1hr 15 mins
Ouchi gari
Ouchi gaeshi
Double arm roll / sit through thing into hold down
Newaza randori X 2 rounds
Tachi waza randori X 2 rounds

 

[MilkManUK]

Judo randori session 1.5hrs

SOHP
30kg X 5
40kg X 5
45kg X 5
47.5kg X 5
52.5kg X 5
60kg X 7
35kg X 6 X 10 reps

Band Pullaparts 5 X 20 reps

Neckwork

Band Triceps Push downs 3 X 30 reps

 

[MilkManUK]

Session at wife's gym

Treadmill walk warmup 10 minutes

Front Squat
60kg X 7
70kg X 7
80kg X 6
90kg X 5
100kg X 3 X 3

Reverse Curls
Bar X 3 X 16 reps

Seated Hammer Curls
10kg DBS X 3 X 10 reps

Sauna