Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Trapbar Deadlift
70kg X 10
105kg X 10
125kg X 10
140kg X 5
157.5kg X 3
177.5kg X 10
145kg X 5 X 5

Trapbar Paused Shrugs
25kg X 25
65kg X 15
70kg X 5 X 12 reps

Neckwork: 2 X 100 reps, 6 X 50 reps
DB Curls: lots

 

[MilkManUK]

AM:

Bench Press
65kg X 10
70kg X 10
72.5kg X 19
75kg X 5
85kg X 3
95kg X 8
100kg X 1
105kg X 1
110kg X 1
75kg X 5 X 5 paused

Walking 1hr

PM: Judo technical 1hr 15mins

Ko uchi gari
O goshi
Koshi guruma
Makura kesa gatame
Ude garami from makura kesa gatame
Ude garami from makura kesa gatame
Ne waza randori 2 rounds
Tachi waza randori 2 rounds

 

[MilkManUK]

Squat
60kg X 5
80kg X 5
100kg X 5
110kg X 5
125kg X 3
140kg X 6

Snatch Grip Barbell Pause Shrugs
60kg X 10
70kg X 4 X 6 reps
75kg X 2 X 6 reps
80kg X 2 X 6 reps

Neckwork
6 X 50 reps

 

[MilkManUK]

SOHP
20kg x 20
25kg X 20
35kg X 16
40kg X 10
42.5kg X 5
50kg X 5
57.5kg X 5
42.5kg X 5 X 5

Neckwork
Hammer Curls: 3 X 20 reps

 

[MilkManUK]

Rucking 10kg pack 1hr 15mins

Trapbar Deadlift
65kg X 5
105kg X 5
125kg X 5
125kg X 5
142.5kg X 5
162.5kg X 13
125kg X 3 X 5

 

[MilkManUK]

PM: Judo technical 1hr 15mins

Ko uchi gari
O goshi
Uki goshi
Makura kesa gatame
Ude gatami from makura kesa gatame
Ude garami from makura kesa gatame
Ne waza randori 2 rounds
Tachi waza randori 2 rounds

 

[MilkManUK]

AM: Walking 1hr


PM:
Bench Press
60kg X 10
62.5kg X 10
65kg X 10
67.5kg X 5
77.5kg X 5
87.5kg X 11
92.5kg X 5
95kg X 5
67.5kg X 5 X 5

Neckwork

 

[KnightTemplar]

Stay safe tomorrow, bro, if your part of the country is in the path of Storm Eowyn. I just got an email from the University gym I train at: they are closing tonight and won't reopen until Saturday at the earliest.

I'm glad I got my workout in this morning.

 

[MilkManUK]

Stay safe tomorrow, bro, if your part of the country is in the path of Storm Eowyn. I just got an email from the University gym I train at: they are closing tonight and won't reopen until Saturday at the earliest.

I'm glad I got my workout in this morning.

Thanks, should be OK where I am. Thankfully I have my garage gym - best purchases ever! Hope all goes OK your end.

 

[KnightTemplar]

Thanks, should be OK where I am. Thankfully I have my garage gym - best purchases ever! Hope all goes OK your end.

It's looking quite...intense up here. The store I work at has just announced it will be closed until at least 1800 tomorrow night. I've worked at that store since it opened in '99, and we've never had to shut the shop because of weather before.

This is shaping up to be a once in a generation event.

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Judo randori 1.5hrs

 

[MilkManUK]

AM: LISS Jogging 30 minutes with my youngest son in the cold rain

 

[MilkManUK]

Squat
60kg X 10
80kg X 10
90kg X 5
97.5kg X 5
112.5kg X 5
127.5kg X 3 X 5 reps

SOHP
25kg X 20
35kg X 15
45kg X 8
47.5kg X 3
52.5kg X 3
60kg X 5
60kg X 4
60kg X 3
47.5kg X 5 X 5

Neckwork
6 X 50 reps
2 X 25 reps

Curls

 

[MilkManUK]

Bench Press
62.5kg X 10
65kg X 10
70kg X 10
72.5kg X 3
82.5kg X 3
92.5kg X 7
95kg X 3
97.5kg X 3
100kg X 3
102.5kg X 3

 

[MilkManUK]

Judo technical session 1hr 15mins
O goshi
Uki goshi
Uchi Mata
Tate shiho gatame into kata gatame
Ne waza randori 2 rounds
Tachi waza randori 2 rounds

 

[MilkManUK]

AM: Walking 45 minutes
PM:

Bench Press
72.5kg X 5 X 5

Squat
100kg X 5 X 5

Neckwork

 

[MilkManUK]

Stretching

Trapbar Deadlift
65kg X 10
105kg X 10
125kg X 10
135kg X 3
155kg X 3
175kg X 12
155kg X 3 X 5 reps
135kg X 2 X 5 reps



Trapbar Paused Shrugs
65kg X 5 X 10 reps

Neckwork

 

[MilkManUK]

Squat
65kg X 10
85kg X 10
105kg X 6
105kg X 3
120kg X 3
135kg X 7
140kg X 3

SOHP
25kg X 20
35kg X 15
45kg X 8
50kg X 5
57.5kg X 3
62.5kg X 3
65kg X 1
50kg X 5 X 5

Curls

 

[MilkManUK]

AM: LISS jogging 35 mins

PM: Bench Press
60kg X 5
70kg X 5
75kg X 5
77.5kg X 5
87.5kg X 3
97.5kg X 6
102.5kg X 5
107.5kg X 2
110kg X 2
112.5kg X 1

Neckwork

Judo technical 1hr 15mins
Osoto gari
Osoto gake
Hiza guruma
Okuri eri jime
Newaza randori 2 rounds
Tachi waza randori 2 rounds