The MilkMan delivers

Did some barbell curls with my lonely Olympic bar when I got home from work last night.

20kg x 25
20kg x 25
20kg x 25
20kg x 25

Will be slowly adding to my home gym setup, it's going to take a while, but I'm aiming for being able to cancel my gym memberships at the end of the year.

Bench press & squats coming up later.
 
Got to the gym, bench was being used and there was a bit of a queue for it, and as I was coming off a long day at work, I didn't want to hang around, so I got some overhead pressing in.

Overhead Press
40kg x 5
40kg x 5
50kg x 3
55kg x 3
60kg x 2
65kg x 2
67.5kg x 2
70kg x 2
72.5kg x 2
75kg x 1
77.5kg x 1
80kg fail, fail, fail

Push Press
80kg x 2
85kg x 3
87.5kg x 1

Overhead Press Continued
60kg x 6
60kg x 3

Deadlift
60kg x 5
90kg x 3
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1

Squat
60kg x 1
80kg x 1
100kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1
160kg x 1
 
5/3/1 - Cycle 6, Week 1, Day 3 - Bench Press

Warmup
50kg x 5
62.5kg x 5
77.5kg x 3

5/3/1
82.5kg x 5
95kg x 5
107.5kg x 3 (meant to be 5)

Joker Sets (down sets)
105kg x 3
100kg x 3
90kg x 5
60kg x 10

Hammer Curls
18kg each hand, 4 sets of 10 reps

Dire session, not surprised as a) my bench sucks and b) I haven't benched in over 2 weeks.

These are excuses, not reasons :-)

Will get some more benching in this week to try and get over the hump.
 
5/3/1 - Cycle 6, Week 1, Day 4 - Squat

Warmup
40kg x 5
60kg x 5
80kg x 5
100kg x 3

5/3/1
102.5kg x 5
117.5kg x 5
132.5kg x 5 + 6 = 11 reps. Probably a rep PR.

Joker Sets
140kg x 5
145kg x 3
150kg x 2
155kg x 2

First Set Last
102.5kg x 7

The 132.5kg set really took it out of me, I was huffin and puffin.
 
Last edited:
Great job Milky. I'm not surprised you were blowing, anything over 10 reps is considered cardio, init?
 
MilkManUK said:
Thanks mate, I thought it was anything over 5 reps, certainly felt like it!
Click to expand...

Lul, was just thinking that. In the BBB programme, if it says sets of 10 or something..

god-damnit-o.gif
 
Extra bench session
20kg x 6
30kg x 5
50kg x 5
60kg x 5
70kg x 5
90kg x 5
100kg x 5
100kg x 5
100kg x 3

Bench from the bottom pins
60kg x 5
80kg x 5
85kg x 5
 
Last edited:
How you finding pin presses mate?

Never done them but I was thinking of doing them next
 
fbmmofo said:
How you finding pin presses mate?

Never done them but I was thinking of doing them next
Click to expand...

First time trying them today, will let you know what I think once I've been doing them for a while.
 
5/3/1 - Cycle 6, Week 2, Day 1 - Military Press

Warmup
20kg x 5
25kg x 5
30kg x 5
40kg x 3
50kg x 1

5/3/1
55kg x 3
60kg x 3
67.5kg x 3 + 5 = 8 reps. Rep PR!

Joker Sets
70kg x 4
72.5kg x 2
75kg x 1
75kg x 1
75kg x 1
75kg x 1
77.5kg x 1
80kg x 1
82.5kg - fail

Squat
60kg x 1
80kg x 1
100kg x 1
120kg x 1
140kg x 1
150kg x 1
155kg x 1
160kg x 1
165kg x 1
170kg x 2
 
Great job on the press! Your squats are also looking up - 170kg for a double as a secondary lift for the day is mustard.
 
golvmopp said:
Great job on the press! Your squats are also looking up - 170kg for a double as a secondary lift for the day is mustard.
Click to expand...

Thanks golv! Press was feeling good yesterday, I was taking a bit longer between sets so that must have helped. I was quite happy with the squat too, thought 170kg x 2 was a rep PR but when I checked back through my log I realised it wasn't - I should have gone for 172.5kg x 2.
 
5/3/1 - Cycle 6, Week 2, Day 2 - Deadlift

Warmup
70kg x 5
90kg x 5
110kg x 3

5/3/1
125kg x 3
140kg x 3
157.5kg x 3

Joker Sets
165kg x 3
170kg x 3
175kg x 3
180kg x 3
185kg x 1

First Set Last
122.5kg x 5
122.5kg x 5
 
Took a day off the weights today, and did some bag and padwork - mainly boxing, but with a few kicks thrown in here and there for good measure.

And some silliness, testing out the slow-mo function on my colleagues' new i-phone:

 
AM Squat Session - doubles

60kg x 2
80kg x 2
100kg x 2
120kg x 2
130kg x 2
140kg x 2
150kg x 2
160kg x 2
165kg x 2
172.5kg x 1 - 2nd rep failed.
 
Push Press Session
20kg x 5
30kg x 5
40kg x 3
50kg x 3
60kg x 1
60kg x 1
65kg x 1
70kg x 1
70kg x 1
75kg x 1
80kg x 1
80kg x 1
85kg x 1
90kg x 1
90kg x 1
95kg x 1
95kg x 1
 
Bit of bodybuilding type stuff today.
Seated rows, barbell shrugs, barbell curls and hammer curls. Working in rep ranges from 10-25.
 
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