Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

SOHP
35kg X 5 X 10 reps

Squat
65kg X 5
85kg X 5
105kg X 5
107.5kg X 5
125kg X 5
142.5kg X 8
107.5kg X 5 X 5

 

[MilkManUK]

Judo technical 1hr 15mins
Tai otoshi
Counter tai otoshi with ko soto gake
Seio otoshi
Mune gatame reversal
Ne waza randori X 2 rounds
Tachi waza randori X 2 rounds

 

[MilkManUK]

Bagwork - few rounds
Stationary bike 10 minutes

Front Squat
60kg X 8
70kg X 8
80kg X 8
90kg X 6
100kg X 2 X 4 reps

 

[MilkManUK]

Band Pullaparts 6 X 20 reps
Plate Paused Shrugs 40kg X 4 X 20 reps
Barbell Paused Shrugs 60kg X 2 X 15 reps
Barbell Curls 14kg X 2 X 40 reps
Neckwork

 

[MilkManUK]

Deadlift
60kg X 5
100kg X 5
120kg X 5
125kg X 5
142.5kg X 5
162.5kg X 9
175kg X 5
142.5kg X 3 X 5 reps

Bench Press
60kg X 5
70kg X 5
80kg X 5
82.5kg X 3
95kg X 3
107.5kg X 6
112.5kg X 3
82.5kg X 3 X 5 reps

Band Pullaparts 5 X 25 reps

Neckwork

 

[MilkManUK]

AM: Walking 2hrs

 

[MilkManUK]

AM: Walking 1hr 15mins

PM: SOHP
20kg X 10
30kg X 5
40kg X 5
45kg X 5
50kg X 3
57.5kg X 3
65kg X 5
35kg X 5 X 10 reps

Front Squat
65kg X 7
75kg X 7
85kg X 7
95kg X 5
100kg X 5

Judo technical 1hr 15mins
Tai otoshi - moving forwards and moving backwards
Counter tai otoshi with ko soto gake
Mune gatame reversal
Ne waza randori X 2 rounds
Tachi waza randori X 2 rounds

 

[MilkManUK]

Was meant to squat & bench today, but popped my knee out whilst doing housework earlier in the day, took a while to get it to pop back in, but still a little sore, so just did bench and some triceps & forearms work.

Bench Press
60kg X 10
70kg X 10
82.5kg X 5 X 5

 

[MilkManUK]

Neck and biceps today - will look to squat tomorrow all being well.

 

[MilkManUK]

Squat
65kg X 5
85kg X 5
105kg X 5
117.5kg X 3
132.5kg X 3
150kg X 7
155kg X 3
160kg X 3

Plate Paused Shrugs
40kg X 4 X 25 reps

Neckwork

 

[MilkManUK]

Walking 50 minutes

 

[MilkManUK]

SOHP
20kg X 10
25kg x 10
30kg X 10
35kg X 5 X 10 reps

Deadlift
60kg X 5
100kg X 5
120kg X 5
135kg X 3
152.5kg X 3
172.5kg X 5 - something popped on my left side, so stopped there, not sure what it is.

 

[MilkManUK]

Walking 2hr 45mins

 

[MilkManUK]

Band Pullaparts 3 X 25 reps

Bench Press
60kg X 5
72.5kg X 5
82.5kg X 5
90kg X 5
100kg X 3
112.5kg X 3
115kg X 2
117.5kg X 1
90kg X 7, 5, 5

Barbell Curls
30kg X 4 X 10 reps
20kg X 2 X 10 reps

Neckwork

 

[MilkManUK]

SOHP
25kg x 5
30kg X 5
40kg X 5
50kg X 5
52.5kg X 5
60kg X 3
67.5kg X 4
70kg X 4
72.5kg X 2
75kg X 1
77.5kg X 1
60kg X 6

An unexpectedly decent (for me) SOHP session.

 

[MilkManUK]

Incline treadmill walk warmup 8 minutes

Squat
70kg X 5
100kg X 5
120kg X 5
125kg X 5
142.5kg X 3
157.5kg X 3
162.5kg X 1
170kg X 1
175kg X 1
125kg X 3 X 6 reps

Biceps and triceps

Incline treadmill walk cooldown 7 minutes