Goals & Gains The MilkMan Delivers: The Road to 40

[MilkManUK]

Bench Press
60kg X 6
70kg X 5
80kg X 4
90kg X 3
100kg X 2
105kg X 2
110kg X 1
115kg X 1
120kg X 1
100kg X 3 X 4 reps

Squat
60kg X 6
100kg X 6
120kg X 6
140kg X 6
160kg X 5
170kg X 2

Pendlay Row
60kg X 2 X 8 reps
70kg X 2 X 8 reps

 

[MilkManUK]

Walking 1hr

 

[MilkManUK]

Hope everyone had a good Christmas.



SOHP
20kg X 20
30kg X 15
40kg X 12
42.5kg X 5
50kg X 5
57.5kg X 8

Bench Press
55kg X 5 X 10 reps

Red Band Pullaparts 4 X 25 reps

Reverse Barbell Curls 14kg X 5 X 20 reps

Walking 1hr

 

[MilkManUK]

Deadlift
65kg X 5
85kg X 5
105kg X 5
112.5kg X 5
127.5kg X 5
145kg X 12

Squat
80kg X 5 X 10 reps

Pendlay Rows
65kg X 4 X 8 reps

Barbell Curls
14kg X 5 X 20 reps

Neckwork: 6 X 50 reps (mixture of harness and band)

Walking 1hr

 

[MilkManUK]

Bench Press
60kg X 5
65kg X 5
70kg X 5
72.5kg X 5
82.5kg X 5
95kg X 10

SOHP
20kg X 10
30kg X 10
32.5kg X 5 X 10 reps

Trapbar Paused Shrugs
65kg X 5 X 10 reps

Red Band Pullaparts
4 X 30 reps

 

[MilkManUK]

Squat
60kg X 5
80kg X 5
100kg X 5
105kg X 5
120kg X 5
137.5kg X 10

Trapbar Deadlift
85kg X 5 X 10 reps

Pendlay Rows
67.5kg X 4 X 8 reps

Reverse Curls
14kg X 5 X 25 reps

Neckwork - harness and band
6 X 50 reps



Wishing everyone who reads this a happy, healthy and strong 2026.

 

[MilkManUK]

Walking 45mins

 

[MilkManUK]

Walking 30 mins


SOHP
20kg X 20
30kg X 15
42.5kg X 10
47.5kg X 3
52.5kg X 3
60kg X 7

Bench Press
55kg X 5 X 10 reps

Reverse Curls
14kg X 5 X 25 reps

Red Band Pullaparts
4 X 30 reps

 

[MilkManUK]

AM: Walking, slow pace with family 35 mins

PM:
Deadlift
60kg X 5
80kg X 5
100kg X 5
120kg X 3
137.5kg X 3
155kg X 11

Squat
60kg X 10
70kg X 10
80kg X 5 X 10 reps

Pendlay Row
70kg X 4 X 8 reps

Barbell Curl
14kg X 4 X 25 reps

Neckwork
4 X 50 reps with harness
Various stuff with bands

 

[MilkManUK]

Walking 45 minutes

 

[KnightTemplar]

Squat
60kg X 5
80kg X 5
100kg X 5
105kg X 5
120kg X 5
137.5kg X 10

Trapbar Deadlift
85kg X 5 X 10 reps

Pendlay Rows
67.5kg X 4 X 8 reps

Reverse Curls
14kg X 5 X 25 reps

Neckwork - harness and band
6 X 50 reps



Wishing everyone who reads this a happy, healthy and strong 2026.

Happy new year, bro. All the best for 2026.

 

[MilkManUK]

Bench Press
60kg X 5
70kg X 5
75kg X 5
77.5kg X 3
90kg X 3
100kg X 8

SOHP
20kg X 10
30kg X 10
32.5kg X 5 X 10 reps

Trapbar Paused Shrugs
65kg X 5 X 12 reps

Red Band Pullaparts 5 X 25 reps

 

[MilkManUK]

Squat
65kg X 5
85kg X 5
105kg X 5
112.5kg X 3
130kg X 3
145kg X 10

Trapbar Deadlift
65kg X 10
85kg X 5 X 10 reps

Reverse Curl
16.5kg X 4 X 20 reps

Neckwork: Harness 4 X 50 reps, various banded movements

Walking 35 minutes

 

[MilkManUK]

Judo technical 1hr 15mins

Warmup
Kesa gatame
Kesa gatame escape
O goshi
Koshi guruma
Ko uchi gari
Newaza randori x 2 rounds

 

[MilkManUK]

AM: Walking 45 mins

PM: SOHP
25kg X 20
35kg X 10
45kg X 8
50kg X 5
57.5kg X 3
62.5kg X 5

Bench Press
55kg X 5 X 10 reps

Pendlay Rows
60kg X 8
72.5kg X 4 X 8 reps

Reverse Barbell Curls
16.5kg X 5 X 20 reps

 

[MilkManUK]

Walking 1hr 5mins

 

[MilkManUK]

Combat Sambo session 1.5hrs.

Went along with my eldest son who wanted to give it a go. Good session, finished with 5 X 3 minute rounds of sparring. We will try and get along to this whenever our schedules allow (my work and his judo competitions)

 

[MilkManUK]

Bench Press
60kg X 5
70kg X 5
80kg X 5
82.5kg X 5
95kg X 3
105kg X 6

SOHP
20kg X 20
30kg X 16
32.5kg X 5 X 10 reps

Trapbar Paused Shrugs
70kg X 5 X 12 reps

Red Band Pullaparts 2 X 30 reps
Neckwork (Harness) 50 reps, 65 reps

 

[MilkManUK]

AM: Walking 1hr 10mins

PM:
Deadlift
65kg X 5
85kg x 5
110kg x 5
127.5kg x 5
145kg X 3
162.5kg X 10

Pendlay Rows
75kg X 4 X 8 reps

Squat
80kg X 5 X 10 reps

Barbell Curls
20kg X 5 X 20 reps

Reverse Barbell Curls
14kg X 3 X 20 reps

Neckwork (banded and harness) 280 total reps

Judo technical 1hr 15mins
Warm up
Makura Kesa gatame
Kesa gatame escape
Ko uchi gari
Ko uchi gari into koshi guruma or o goshi
Newaza randori X 2 rounds
Tachi waza randori X 5 rounds

 

[MilkManUK]

AM: Walking 1hr 20mins

PM:
Squat
70kg X 5
90kg X 5
110kg X 5
120kg X 5
137.5kg X 3
152.5kg X 6

Trapbar Deadlift
85kg X 5 X 10 reps

Bench Press
60kg X 7 X 6 reps

Reverse Barbell Curls
20kg X 3 X 16 reps
14kg X 25

Neckwork: 200 total reps mostly banded but some with harness