Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Walking 40 mins

 

[MilkManUK]

Bench Press
50kg X 8
60kg X 8
70kg X 5 X 8 reps

Squat
60kg X 5
100kg X 5
102.5kg X 5
117.5kg X 5
132.5kg X 5
102.5kg X 3 X 5 reps

DB Curls 3 X 20 reps
DB Hammer Curls 25 reps

KB Paused Shrugs - lots

 

[MilkManUK]

Walking 1hr 10mins

SOHP
30kg X 10
40kg X 8
42.5kg X 8
45kg X 3
50kg X 3
57.5kg X 7
60kg X 3
62.5kg X 3
45kg X 5 X 8 reps

Front Squat
62.5kg X 5 X 5

Neckwork

 

[MilkManUK]

Bench Press
65kg X 5
70kg X 5
72.5kg X 5
75kg X 3
85kg X 3
95kg X 7
100kg X 3
105kg X 3
75kg X 4 X 8 reps

Squat
60kg X 8
80kg X 8
100kg X 5 X 6 reps

Neckwork

 

[MilkManUK]

AM: Walking 2hrs
PM: Judo technical 1hr 15mins

 

[MilkManUK]

Bench Press
60kg X 6
70kg X 8
75kg X 5 X 8 reps

Deadlift
60kg X 5
80kg X 5
100kg X 5
122.5kg X 3
140kg X 3
157.5kg X 6
122.5kg X 3 X 5 reps

SOHP
45kg X 5 X 8 reps

Band Pullaparts 4 X 25 reps

Curls

Going to Italy for a few days so squeezed a bit more in today.

 

[MilkManUK]

Walking 45 min

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Walking around Rome today, very slow pace due to crowds, more than an hour's worth of walking, but very stop start. Home tomorrow to get back on the weights.

 

[MilkManUK]

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

Bench
60kg X 6
70kg X 6
75kg X 6
80kg X 5
90kg X 3
100kg X 5
105kg X 4
110kg X 3
115kg X 1

Banded curls

Plate Paused Shrugs
20kg X 20
20kg X 10

A bit tired from Rome and heading straight back into a nightshift, so didn't push it too hard today.

 

[MilkManUK]

SOHP
20kg X 20
30kg X 20
40kg X 10
47.5kg X 5
55kg X 3
60kg X 5
62.5kg X 3
65kg X 3
67.5kg X 1
47.5kg X 5 X 8 reps

Front Squat
65kg X 5 X 5

Neckwork

Judo technical 1hr 15mins

 

[MilkManUK]

Squat
60kg X 8
80kg X 8
100kg X 8
110kg X 4 X 5 reps

Bench Press
60kg X 8
70kg X 8
80kg X 5 X 8 reps

Deadlift
60kg X 5
100kg X 5
120kg X 5
132.5kg X 5
150kg X 3
167.5kg X 1

Hammer Curls

Walking 1hr 15mins

 

[MilkManUK]

Judo randori session 1.5hrs

 

[MilkManUK]

Bench Press
60kg X 5
70kg X 5
80kg X 10 X 5 reps

Neckwork

Will squat tomorrow and then away again for a week, so will get by as best I can in the hotel gym.

 

[MilkManUK]

Neckwork

Band Pullaparts 3 X 20 reps

Front Squat
67.5kg X 5 X 5
80kg X 5
100kg X 2

Squat
80kg X 5
100kg X 5
117.5kg X 5
132.5kg X 3
147.5kg X 3

Plate Paused Shrugs
40kg X 25, 20, 25

Banded upright rows 4 X 25 reps

 

[MilkManUK]

Hotel workout
DB Overhead Presses
DB Paused Shrugs
Tricep Pushdowns
Seated Rows
Neckwork

Decent enough little session

 

[MilkManUK]

Another hotel gym session
Machine bench press
DB Curls
Hammer Curls
FacePulls

 

[MilkManUK]

Walking 1hr
Stationary bike 35 mins

 

[MilkManUK]

Stationary bike 35 mins
DB shoulder press

 

[MilkManUK]

DB Incline Press
DB Curls to Overhead Press
DB Shoulder Complex
Seated Rows
Treadmill walk 30 mins

Back home tomorrow