Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

PM: Judo technical 1hr.
Back on the weights tomorrow.

 

[MilkManUK]

Airdyne warmup 10 mins

SOHP
20kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
52.5kg x 5

Seated Overhead DB Press
10kg x 4 x 12 reps

Barbell Shrugs
52.5kg x 4 x 12 reps

DB Side Lateral Raise
2.5kg x 3 x 12 reps

DB Curls
10kg x 3 x 12 reps

Hammer Curls
10kg x 3 x 12 reps

Airdyne cool down 10 mins

 

[MilkManUK]

Airdyne warmup 10 mins

Squat
60kg x 5
80kg x 5
100kg x 5
115kg x 5
132.5kg x 5
150kg x 5 (belt)
132.5kg x 5 (belt)
115kg x 3 x 5 reps (belt)

Front Squat
60kg x 4 x 10 reps

Gripwork

Airdyne cool down 10 mins

Bodyweight 90.4kg

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Warmup Airdyne 10 minutes

Bench Press
60kg x 5
65kg x 5
70kg x 5
75kg x 5
87.5kg x 5
100kg x 5
87.5kg x 5
75kg x 5

DB Chest Press
10kg x 4 x 12 reps

Plate triceps extension
10kg x 4 x 25 reps

Push-ups
5 x 10 reps

Neckwork

Cooldown Airdyne 10 mins

 

[MilkManUK]

Warmup Airdyne 10 minutes

Band pullaparts 4 x 25 reps

Trapbar Deadlift
85kg x 5
105kg x 5
125kg x 5
140kg x 5
162.5kg x 5
185kg x 14 - I'd imagine that's a rep PR

Cooldown Airdyne 10 minutes

Away for work this week so unsure if I'll be able to get any sessions in until next Sunday.

 

[Fahcough]

Bring a set of bands. Or homemade TRX straps .

 

[MilkManUK]

Managed to squeeze a session in this morning.

SOHP
20kg x 10
30kg x 5
35kg x 5
40kg x 5
42.5kg x 3
50kg x 3
55kg x 3

Seated DB Shoulder Press
10kg x 4 x 13 reps

DB Curls
10kg x 3 x 13 reps

Hammer Curls
10kg x 3 x 13 reps

Barbell Shrugs
55kg x 4 x 12 reps

Side lateral raises - loads of sets / reps using bands and plates.

Walking 30 minutes.

 

[MilkManUK]

Bench Press
65kg x 5
75kg x 5
80kg x 5
82.5kg x 3
92.5kg x 3
105kg x 3
92.5kg x 3
82.5kg x 3

DB Chest Press
10kg x 4 x 13 reps

Facepulls 3 x 20 reps

Push-ups 6 x 10 reps

 

[MilkManUK]

AM: Took my friend on the Thai pads for a few rounds and then did some light Thai sparring with him for another few rounds.

PM:
Trapbar Deadlift
65kg x 5
85kg x 5
105kg x 5
125kg x 5
145kg x 5
152.5kg x 3
172.5kg x 3
195kg x 11 - very likely a rep PR
152.5kg x 3 x 5 reps

Band pullaparts - lots
Facepulls - lots

Airdyne 10 minutes

 

[MilkManUK]

Squat
65kg x 5
85kg x 5
105kg x 5
122.5kg x 3
140kg x 3
157.5kg x 3 (belt)
140kg x 3
122.5kg x 3 x 5 reps

Front Squat
60kg x 5 x 10 reps

Neckwork
Gripwork

Will get on Airdyne for a bit after picking son up from school

 

[Ian Coe]

AM: Took my friend on the Thai pads for a few rounds and then did some light Thai sparring with him for another few rounds.

PM:
Trapbar Deadlift
65kg x 5
85kg x 5
105kg x 5
125kg x 5
145kg x 5
152.5kg x 3
172.5kg x 3
195kg x 11 - very likely a rep PR
152.5kg x 3 x 5 reps

Band pullaparts - lots
Facepulls - lots

Airdyne 10 minutes

Bullshit question time
Do you count that as a bounce at the bottom. I basically reset and deadpull each rep (like 5 singles but with 1/2s in between).
When I did my whoopsie last year on my lower back at only 185, I jarred it due to wrenching it up and basically dropping it back down (but trying to control it).

I'm not sure which is better as you have it under control going down (thereby increasing the tension under time).

 

[MilkManUK]

Bullshit question time
Do you count that as a bounce at the bottom. I basically reset and deadpull each rep (like 5 singles but with 1/2s in between).
When I did my whoopsie last year on my lower back at only 185, I jarred it due to wrenching it up and basically dropping it back down (but trying to control it).

I'm not sure which is better as you have it under control going down (thereby increasing the tension under time).

Hi mate, I guess you could count it as a bounce yes, touch and go rather than a deadstop. I used to do it more your way, but for whatever reason I do it this way now (there is no real reason other than I just feel like it).

 

[MilkManUK]

Airdyne 20 minutes

 

[Ian Coe]

Hi mate, I guess you could count it as a bounce yes, touch and go rather than a deadstop. I used to do it more your way, but for whatever reason I do it this way now (there is no real reason other than I just feel like it).

Fair.
Your way has more time under tension and less jarring at the bottom.

 

[MilkManUK]

Judo randori 1.5hrs

 

[MilkManUK]

AM: Walk 1hr 15mins
Lifting later

 

[MilkManUK]

SOHP
20kg x 5
25kg x 5
35kg x 5
40kg x 5
45kg x 5
52.5kg x 3
57.5kg x 3
52.5kg x 3
45kg x 5

Seated DB Overhead Press
10kg x 5 x 12 reps

Barbell Shrugs
60kg x 4 x 12 reps

DB Curls
10kg x 4 x 12 reps

Side Lateral Raises with DBs and plates

 

[MilkManUK]

AM: Walk 1hr

 

[MilkManUK]

Airdyne 10 minutes

Trapbar Deadlift
65kg x 5
85kg x 5
105kg x 5
125kg x 5
145kg x 5
162.5kg x 5
185kg x 3
205kg x 5 (straps)
210kg x 1 (straps)

Band Pullaparts 5 x 25 reps