Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Incline treadmill walk warmup 6 minutes

Pendlay Rows
60kg X 8
65kg X 8
70kg X 4 X 8 reps

Deadlift
70kg X 5
100kg X 5
125kg X 5
135kg X 3
152.5kg X 3
172.5kg X 5
135kg X 5, 3, 8

Paused Barbell Shrugs
60kg X 15
65kg X 15
70kg X 3 X 12 reps

 

[MilkManUK]

Walking 3hrs 20mins

 

[MilkManUK]

Bench Press
60kg X 8
70kg X 8
82.5kg X 6 X 5 reps

Neck
Forearms
Biceps

 

[MilkManUK]

Judo technical 1hr 15mins

 

[MilkManUK]

Squat
60kg x 6
80kg x 6
100kg x 5
112.5kg x 3
130kg x 3
145kg x 9
150kg x 3
155kg x 3
160kg x 2
165kg x 2
170kg x 1

Bench Press
60kg x 5
70kg x 3
80kg x 3
90kg x 3
100kg x 2
110kg x 2
115kg x 1
110kg x 1
100kg x 2
60kg x 3 x 3

 

[MilkManUK]

Judo technical session 2hrs. Got about 7 rounds of randori in too - standing and groundwork

 

[MilkManUK]

SOHP
20kg X 10
30kg X 10
40kg X 10
50kg X 5
55kg X 5
62.5kg X 3
70kg X 2
72.5kg X 1
70kg X 1
62.5kg X 3
55kg X 4 X 5 reps

Pendlay Rows
60kg X 8
65kg X 8
70kg X 8
75kg X 5 X 5

Barbell Paused Shrugs
75kg X 4 X 10 reps
80kg X 3 X 7 reps

Neckwork

 

[MilkManUK]

Quick bench session
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
87.5kg X 3 X 5 reps

 

[MilkManUK]

LISS Jogging 45 mins

 

[MilkManUK]

LISS Jogging 46 mins

 

[MilkManUK]

Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 5
137.5kg X 3
152.5kg X 6
160kg X 3
170kg X 2

Bench Press
20kg X 10
40kg X 5
60kg X 5
80kg X 4
87.5kg X 5 X 3 reps

SOHP
20kg X 10
30kg X 10
37.5kg X 5 X 10 reps

 

[MilkManUK]

AM: Walking 1.5hrs

 

[MilkManUK]

AM: LISS Jogging 30 mins. Walking 40 mins.
PM: Plate & Band Shoulder exercises
Pendlay Rows
60kg X 2 X 8 reps
65kg X 8
70kg X 8
75kg X 6

 

[MilkManUK]

Judo technical 1hr 15mins
Ko uchi gari
Morote seio nage
Ko uchi gari into morote seio nage
Kesa gatame variations
Newaza randori X 2 rounds
Tachi waza randori X 2 rounds

 

[MilkManUK]

Bench Press
60kg X 8
65kg X 8
70kg X 6
75kg X 6
80kg X 5
85kg X 5
90kg X 3 X 2 reps
100kg X 2 X 2
105kg X 3 singles

Squat
60kg X 5
80kg X 5
100kg X 2 X 3 reps
110kg X 2
120kg X 2
130kg X 2
140kg X 2
150kg X 2
160kg X 2
170kg X 3

 

[MilkManUK]

Bench Press
60kg X 5
70kg X 3
80kg X 3
90kg X 2
100kg X 1
105kg X 1
110kg X 7 singles

Deadlift
60kg X 5
100kg X 5
140kg X 5
142.5kg X 5
162.5kg X 3
182.5kg X 6

Neckwork
Curls

Walking 1hr

 

[MilkManUK]

Walking 1hr 10mins

 

[MilkManUK]

Squat
60kg X 5
100kg X 4
120kg X 3
140kg X 3
160kg X 2
175kg X 2

Bench Press
60kg X 4
80kg X 4
90kg X 2
100kg X 1
105kg X 1
110kg X 2 singles
115kg X 1

 

[MilkManUK]

Bench Press
60kg X 8
80kg X 4 X 7 reps
90kg X 3 X 5 reps

Squat
60kg X 3
100kg X 3
120kg X 3
140kg X 3
160kg X 4
170kg X 3

Neckwork

 

[MilkManUK]

Bench Press
60kg X 5
70kg X 5
80kg X 5
90kg X 5
100kg X 5 X 3 reps

SOHP
20kg X 20
30kg X 13
35kg X 12
37.5kg X 12
40kg X 2 X 10 reps

Neckwork
Curls