Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Airdyne 5 x 1 minute intervals with 25 band pullaparts between each interval.

Bench Press
65kg x 5
75kg x 5
85kg x 5
87.5kg x 5
100kg x 3
110kg x 2
100kg x 3
87.5kg x 5

DB Chest Press
12.5kg x 5 x 12 reps

 

[MilkManUK]

Airdyne 26 minutes

 

[MilkManUK]

Walking 45 minutes

 

[MilkManUK]

Airdyne warmup 10 minutes

Squat
80kg x 5
100kg x 5
120kg x 5
132.5kg x 5
150kg x 3
167.5kg x 1 (belt)

Front Squat
62.5kg x 4 x 10 reps

Gripwork
DB Shrugs 4 x 50 reps

Bodyweight 91.6kg - not bad considering I haven't been paying attention to my diet at all since the judo comp.

 

[MilkManUK]

AM: Judo randori 1.5hrs

 

[MilkManUK]

PM: Judo technical 1.5hrs

 

[MilkManUK]

Airdyne 25 minutes

SOHP
20kg x 5
30kg x 5
35kg x 5
40kg x 5
45kg x 5
52.5kg x 6
40kg x 8,8,8,8,8,10

Front Squat
65kg x 5 x 5

 

[Bubble Boy]

Just saw you did a Judo tournament, took gold, all by ippon.
Good job mister!

 

[MilkManUK]

Just saw you did a Judo tournament, took gold, all by ippon.
Good job mister!

Thanks! It was good fun and the perfect excuse for me to drop a bit of bodyweight.

Airdyne warmup 10 minutes

Trapbar Deadlift
85kg x 5
105kg x 5
125kg x 5
145kg x 5
165kg x 5
187.5kg x 14 (straps) Rep PR!
145kg x 5 x 5

Airdyne cooldown 10 mins

 

[MilkManUK]

Bench Press
60kg x 5
70kg x 5
75kg x 5
77.5kg x 5
90kg x 5
100kg x 5
77.5kg x 8,8,8,8,8,5,5

Barbell curls 20kg x 2 x 20 reps

Airdyne 10 minutes

 

[MilkManUK]

AM: Airdyne 30 minutes

Bench Press
60kg x 5
70kg x 5
80kg x 5
90kg x 6 sets of 2 reps

Squat
60kg x 5
80kg x 5
100kg x 5
117.5kg x 5
135kg x 5
155kg x 2, 1, 1, 1
117.5kg x 8, 6, 7, 4

Front Squat
70kg x 5 x 5

Squats went to shit on the 155kg set. Was meant to be at least 5 reps, but had to break it down into a double followed by 3 sets of 1. Will see how the rest of this cycle goes, but think it may have been due to neglecting the volume in the back-off sets,so will be more diligent with those.

 

[MilkManUK]

Airdyne 20 minutes
Judo technical 1hr

 

[MilkManUK]

Airdyne warmup 10 minutes

SOHP
20kg x 5
30kg x 5
40kg x 5
42.5kg x 3
50kg x 3
55kg x 5
42.5kg x 10, 8, 7, 7, 6, 6, 6

Front Squat
80kg x 3 sets of 4 reps

Squat
60kg x 5
70kg x 5
80kg x 3 sets of 5 reps

 

[MilkManUK]

Judo randori 1.5hrs

 

[MilkManUK]

Front squat
60kg x 6
70kg x 6
70kg x 6
80kg x 3 x 5 reps
90kg x 5

Barbell Shrugs
60kg x 2 x 30 reps
80kg x 4 x 10 reps

Trapbar Deadlift
65kg x 5
105kg x 5
145kg x 5
155kg x 3
177.5kg x 3
200kg x 8 (straps)
155kg x 2 x 10 reps
155kg x 5



Bodyweight 90.9kg

 

[Fahcough]

Which figure 8s is that? You like em more than open ends

 

[MilkManUK]

Which figure 8s is that? You like em more than open ends

They are from Strength Shop - only straps I've ever used, so I don't have any experience with open ended ones.

 

[MilkManUK]

Bench Press
60kg x 5
70kg x 5
80kg x 5
82.5kg x 3
95kg x 3
107.5kg x 3
82.5kg x 5 x 5
80kg x 5

 

[MilkManUK]

AM: Walking 30 minutes

 

[MilkManUK]

PM: Walking 30 minutes