Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Another hike today: Rattlesnake Point, approx 2 hours.

 

[MilkManUK]

Visited Niagara Falls, but first we stopped off and hiked Niagara Glen for about 1.5 hours.

 

[MilkManUK]

Back in the UK, just a little 40 minute walk today, will be back on the weights tomorrow.

 

[rikwebb]

How was Canada? We are off there for a week in June

 

[MilkManUK]

How was Canada? We are off there for a week in June

Loved it. Been twice now and will hopefully return again soon! Whereabouts are you going?

 

[rikwebb]

Loved it. Been twice now and will hopefully return again soon! Whereabouts are you going?

Got a couple of days around Niagara Falls, then off to Ottawa, Montreal and Quebec City for a couple of days in each

 

[MilkManUK]

Got a couple of days around Niagara Falls, then off to Ottawa, Montreal and Quebec City for a couple of days in each

I'm sure you'll love it mate.

Training from last night at the work gym:

Incline treadmill walk 10 mins
Plate shoulder complex warmup

SOHP
20kg X 12
30kg X 12
40kg X 10
47.5kg X 5
55kg X 5
62.5kg X 5
47.5kg X 10

Front Plate Raises
10kg X 20, 18, 16, 14

DB Overhead Press
17.5kg DBs X 12, 10, 7, 4
10kg DBs X 10, 10

Barbell Paused Shrugs
60kg X 4 X 12 reps

Barbell Curls
20kg X 20, 20, 20, 12, 10, 10, 10

Incline treadmill walk 10 mins

 

[MilkManUK]

Incline treadmill walk 10 mins

Neckwork

Squat
60kg x 5
80kg x 5
100kg x 5
105kg x 5
120kg x 1 - bit of a twinge in my right leg, so stopped there, was meant to do 5 reps and then a set at 137.5kg but playing it safe.

Leg Curl Machine
65kg x 4 sets of 10-12 reps

Leg Extension Machine
45kg x 4 x 12 reps

Was able to use both of those machines with no pain.

Incline treadmill walk 10 mins.

 

[MilkManUK]

Judo technical 1hr 15mins
Warmup
De ashi barai + variations
Juji gatame
Newaza randori X 2 rounds
Tachi waza randori X 2 rounds

 

[MilkManUK]

Neckwork

Bench Press
60kg X 10
65kg X 8
70kg X 6
75kg X 5
87.5kg X 5
100kg X 5
75kg X 10

DB Pullovers
15kg X 4 X 12 reps

Squat
60kg X 5
100kg X 5
105kg X 5
120kg X 5
137.5kg X 5

 

[MilkManUK]

Walking 45 minutes.

PM:

DB shoulder complex warmup
Band Pullaparts 5 X 20 reps

SOHP
30kg X 10
40kg X 10
45kg X 8
47.5kg X 5
55kg X 5
62.5kg X 3 - meant to be 5 but wasn't there today
55kg X 5
47.5kg X 5 X 5

Squat
60kg X 5
80kg X 5
105kg X 5 X 5

 

[MilkManUK]

Walking 1hr 20mins

 

[MilkManUK]

Bench Press
20kg X 10
40kg X 10
60kg X 8
70kg X 5
75kg X 5
87.5kg X 5
100kg X 8
102.5kg X 5
75kg X 4 X 6 reps

Squat
60kg X 5
80kg X 5
105kg X 4 X 5 reps

Pendlay Rows
60kg X 4 X 8 reps - first time doing these so seeing what sort of weight to use.

Neckwork

 

[MilkManUK]

Judo technical session 1hr 15 mins

De ashi barai variations
Juji gatame
Newaza randori x 1 round
Tachi waza randori x 3 rounds

 

[MilkManUK]

Deadlift
60kg X 5
100kg X 5
120kg X 5
125kg X 5
142.5kg X 5
162.5kg X 8
125kg X 3 X 5 reps

Paused Barbell Shrugs
60kg X 4 X 10 reps

 

[MilkManUK]

Squat
70kg X 5
90kg X 5
100kg X 5
105kg X 5
120kg X 5
137.5kg X 8
140kg X 6

Bench Press
60kg X 8
65kg X 8
70kg X 8
75kg X 6 X 6

Pendlay Rows
65kg X 4 X 8 reps

Paused Barbell Shrugs
70kg X 4 X 10 reps
70kg X 15 reps

Neckwork

 

[MilkManUK]

SOHP
35kg X 10
45kg X 10
50kg X 5
52.5kg X 3
60kg X 3
67.5kg X 3
60kg X 5 X 3 reps

Squat
60kg X 6
80kg X 6
100kg X 6
102.5kg X 6
107.5kg X 6

Barbell Curls
14kg X 25
19kg X 20
21.5kg X 18
24kg X 16
29kg X 4 X 12 reps

Band Pullaparts
5 X 30 reps

 

[MilkManUK]

Judo technical 1hr 15mins
Warmup
De ashi barai + variations
Juji gatame
Newaza randori X 2 rounds
Tachi waza randori X 2 rounds

 

[MilkManUK]

Bench Press
20kg X 10
40kg X 6
50kg X 6
60kg X 6
70kg X 5
82.5kg X 3
92.5kg X 3
105kg X 6
107.5kg X 3
82.5kg X 4 X 5 reps

Neckwork

 

[MilkManUK]

Judo randori session 1.5hrs. Some quality scraps.