The MilkMan delivers

Ha, yeah I'm enjoying the volume. Just need to get onto lifting heavier weights.

Edit: Oh wow. Never thought this log would hit 2000 posts.
 
No one likes even numbers anyway milk

P.s good work mate, I'm loving the volume!
 
Thanks fbmmofo.

Finally got my bench session in this morning after finishing my nightshift. I was pretty tired,but I had to get it done.

5/3/1 -Cycle4, Week 3, Day 3 - Bench Press

Warmup
60kg x 5
60kg x 5
72.5kg x 3

5/3/1
90kg x 5
102.5kg x 3
115kg x 1

Joker Sets
110kg x2
100kg x 3
100kg x 3
100kg x 3

First Set Last
90kg x 5
90kg x 3

Hammer Curls
Lots
 
Last edited:
No gym today. Finished my nightshift, had a bit of sleep and got up early to get my son from school and take him to gymnastics.

HeavyGrips whilst at work tonight.
Lots of sets & reps with HG100, HG150 & HG200.

Last of my nightshifts tonight, on a driver's awareness course tomorrow due to being caught by the police using my phone whilst driving (silly thing to do). Hopefully get to the gym tomorrow night for squats.
 
Flash_Monsta said:
Naughty boy.
Click to expand...

Yep. It was silly of me. I never bloody use my mobile when driving, but for some reason this time I did, and got caught. I was on the phone to my sister, who works for the police, not that that would have changed the copper's mind! Worst thing about it was being pulled over infront of my son's school....oh the shame.
 
Dark days. Knees still giving me problems, seems to switch from right knee to left knee.

Squat session today was terrible:

5/3/1 - Cycle 4, Week 3, Day 4 -Squat

Warmup
20kg x 5
20kg x 5
60kg x 5
70kg x 5
90kg x 5
107.5kg x 3

5/3/1
132.5kg x 3...meant to be 5. Oh shit.

Did some other stuff whilst being miserable about the squats.

Leg Press
Sets of 10. Left knee painful throughout but not as bad as when squatting.

Bench Press
60kg x 5
60kg x 5
70kg x 5
80kg x 5
80kg x 5
90kg x 5
100kg x 2
100kg x 2
100kg x 2

Overhead Press
20kg x 10
20kg x 10
30kg x 10
35kg x 10
40kg x 5

Seated Row
36kg x 15
36kg x 15
36kg x 14
36kg x 10

DB Shrugs
24kg in each hand x 2 sets of 20 and 1 set of 12

Front Dumbell Raises
6kg in each hand x 12
8kg in each hand x10
10kg in each hand x 9
 
It was the birthday squats that fucked your knees, wasn't it. Sorry, bro.
 
Flash_Monsta said:
It was the birthday squats that fucked your knees, wasn't it. Sorry, bro.
Click to expand...

No they were hurting about a day before that, so it wasn't the birthday squats, although they probably didn't help! Have had dodgy knees for a good few years on and off, but they'd been OK for quite a while until recently.
 
Sucks about the knee. I'm sure you've mentioned before that running used to bother them?
 
AlVThom said:
Sucks about the knee. I'm sure you've mentioned before that running used to bother them?
Click to expand...

Yeah. I'm flat footed, running did them no favours whatsoever. I have been walking more recently, but I can't believe that is causing them to play up, but that's all I can think of that I have started doing more of as of late.
 
5/3/1 - Cycle 4, Week 4, Day 1 - Military Press

Warmup
20kg x 10
25kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 5
52.5kg x 5
57.5kg x 5 + 6 = 11 reps

Joker Sets
60kg x 6
62.5kg x 4
65kg x 3
67.5kg x 3
70kg x 2
72.5kg x 1
60kg x 5

First Set Last
45kg x 10

Hammer Curls
5 sets of 8 reps with 15kg in each hand.
 
KidAlchemy said:
Strong pressing, man! Hope your knees are feeling better.
Click to expand...

Cheers KidA. I'll update our team log at some point today. Knees feel OK at the moment during day to day activities, so that's an improvement, will see how they handle some squats either today or tomorrow
 
Deadlift
70kg x 3
80kg x 3
100kg x 3
110kg x 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 3
160kg x 3
160kg x 3
160kg x 3
170kg x 2
170kg x 2

Triceps stuff - sets of 10
 
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