Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

AM: Walking 3hrs, beautiful frosty morning.

 

[MilkManUK]

Trapbar Deadlift
65kg x 5
85kg x 5
105kg x 5
127.5kg x 5
147.5kg x 5
167.5kg x 10
97.5kg x 5 x 10 reps

Trapbar Shrugs
75kg x 4 x 12 reps

Band Pullaparts
4 x 20 reps

 

[MilkManUK]

Judo technical 1hr. Graded to blue belt.

 

[Bubble Boy]

Judo technical 1hr. Graded to blue belt.

Congratulations man!

 

[rikwebb]

Congrats on the Promotion!

 

[MilkManUK]

AM: Walking 55 minutes
Will bench later.

 

[MilkManUK]

Bench Press
60kg x 5
65kg x 5
70kg x 5
72.5kg x 5
82.5kg x 5
95kg x 5
60kg x 5 x 10 reps

 

[MilkManUK]

AM: Winter walk 3.5 hours.
Squatting later.

 

[MilkManUK]

Squat
60kg x 5
80kg x 5
100kg x 5
105kg x 5
120kg x 5
137.5kg x 5
80kg x 5 x 10 reps

SOHP
20kg x 5
30kg x 5
40kg x 5
45kg x 3
50kg x 3
57.5kg x 3
30kg x 5 x 10 reps

Barbell Curls
30kg x 4 x 12 reps

Band Pullaparts
6 x 20 reps

 

[MilkManUK]

Airdyne warmup 5 minutes

Trapbar Deadlift
65kg x 5
105kg x 5
125kg x 5
137.5kg x 3
157.5kg x 3
177.5kg x 8
97.5kg x 5 x 10 reps

Band Pullaparts
3 x 20 reps

Trapbar Shrugs
80kg x 4 x 10 reps, 1 x 20 reps

Airdyne cooldown 5 minutes

Eldest son joined in with the deadlifts and also took him on the pads for a few rounds.

 

[MilkManUK]

Bench Press
60kg x 5
70kg x 5
75kg x 5
77.5kg x 3
90kg x 3
100kg x 4
60kg x 5 x 10 reps

Tricep work afterwards

 

[MilkManUK]

Airdyne 21 minutes

Squat
65kg x 5
85kg x 5
105kg x 5
112.5kg x 3
130kg x 3
145kg x 3
80kg x 5 x 10 reps

Hammer curls
6kg DBs x 4 x 15 reps

 

[MilkManUK]

Family woodland walk 2 hours, generally slow pace as with some younger kids aswell as my own.

 

[MilkManUK]

Airdyne warmup 3 minutes

SOHP
25kg x 5
35kg x 5
45kg x 5
47.5kg x 5
55kg x 3
60kg x 3
30kg x 5 x 10 reps

Barbell curls
30kg x 4 x 12 reps

Front plate raises
10kg x 4 x 12 reps

 

[MilkManUK]

Bench Press
60kg x 5
70kg x 5
80kg x 5
82.5kg x 5
95kg x 3
105kg x 3
60kg x 5 x 10 reps

Band Pullaparts
5 x 20 reps

KB rows

Neckwork

Airdyne cooldown 5 minutes

 

[MilkManUK]

Christmas Eve walk 1hr 10 minutes - typical English Christmas weather - chucked it down with rain.

 

[MilkManUK]

Boxing day walk 1hr

Lifting later

 

[MilkManUK]

Trapbar Deadlift
65kg x 5
105kg x 5
125kg x 5
147.5kg x 5
167.5kg x 3
187.5kg x 5
97.5kg x 5 x 10 reps

A load of rows with a homemade sandbag.
1 minute airdyne to finish.

 

[MilkManUK]

Walking 1.5 hours. Slow pace as with friends.

 

[MilkManUK]

AM: Walking 1hr
PM: Kickabout with my son 1hr

Airdyne warmup 4 minutes

Squat
70kg x 5
90kg x 5
110kg x 5
120kg x 5
137.5kg x 3
152.5kg x 2
80kg x 3 x 10 reps

SOHP
30kg x 5 x 10 reps

Band Pullaparts
5 x 20 reps

Took my other son boxing on the pads for a bit.