Goals & Gains The MilkMan Delivers: The Road to 40

SOHP
20kg X 20
30kg X 15
40kg X 10
42.5kg X 5
47.5kg X 5
55kg X 5

Seated DB Press
5kg DBs X 15
6kg DBs X 15
7kg DBs X 15
8kg DBs X 15

Seated DB Curls
5kg DBs X 15
6kg DBs X 15
7kg DBs X 15
8kg DBs X 15

Red Band Pullaparts
4 X 30 reps

DB Front Raises
4 X 25 reps

Neckwork
 
That's me after my first three minutes of Rolling! <lol>
Well if I'm honest, I'm knackered after the warm-up, I just try and survive the rest of it!

AM: Walking 1hr 20 mins

PM:
Bench Press
60kg X 5
65kg X 5
67.5kg X 5
70kg X 5
80kg X 5
90kg X 10
70kg X 3 X 5 reps

DB Bench Press
3 X 20 reps

Banded Triceps Pushdowns
3 X 25 reps

Plate Overhead Triceps Extensions
3 X 10 reps

Neckwork

More walking: 1hr
 
Last edited:
SOHP
20kg X 20
32.5kg X 15
42.5kg X 10
45kg X 5
50kg X 5
57.5kg X 5
45kg X 3 X 8 reps

Seated DB Overhead Press
6kg DBs X 20
7kg DBs X 20
8kg DBs X 20
10kg DBs X 3 X 15 reps

DB Curls
5kg X 3 X 20 reps

DB Front Raises
5kg DBs X 3 X 12 reps

Neckwork
 
Bench Press
60kg X 10
65kg X 10
70kg X 8
75kg X 4 X 7 reps

SOHP
20kg X 20
30kg X 16
40kg X 10
47.5kg X 5
55kg X 3
60kg X 3
47.5kg X 3 X 6 reps

Trapbar Deadlift
65kg X 5
85kg X 5
105kg X 5
125kg X 3
140kg X 3
150kg X 8

Apart from being a bit stiff in the morning (ooh err), my back has been OK, so will start re-introducing squats next week.
 

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