The MilkMan delivers

[MilkManUK]

Tuesday 8th November: Heavy Grips Grip work.

HG100x 10 both hands
HG100 x 10 inverted both hands
HG100 x 10 both hands
HG100 x 10 inverted both hands
HG150 x 6 both hands
HG150 x 6 inverted both hands
HG150 x 6 both hands
HG150 x 6 inverted both hands
HG200 x 4 both hands
HG200 x 4 both hands
HG200 x 4 both hands
HG200 x 4 inverted right hand only
HG200 x 2 inverted left hand only

Unsuccessful attempts on HG250

Plan on doing a run today and then SS workout B tomorrow.

 

[MilkManUK]

4.8km run - 30 minutes, nice slow, steady pace, could have kept going at this pace for alot longer, but it was during my lunchbreak so was restricted.

SS tomorrow, then another run Saturday and then SS again Sunday, followed by 9 days off work which means no access to the weights, so will be mainly only running during that time (and grip work).

 

[MilkManUK]

Friday 11th November Starting Strength Workout B

Squat
2 x 5 - 20kg
1 x 5 - 60kg
1 x 3 - 70kg
1 x 2 - 77.5kg
3 x 5 - 102.5kg

Overhead Press
2 x 5 - 20kg
1 x 5 - 30kg
1 x 3 - 40kg
1 x 2 - 50kg
2 x 5 - 55kg, 1 x 3 - 55kg - Failure on working set, only did 2 full sets and failed on the 3rd. Will attempt the same weight next time or drop a couple of kgs.

Powercleans - disappointingly did not get to do. Will look to do these tomorrow and then do my run afterwards.

 

[MilkManUK]

Hit the gym to get the powercleans done that I was meant to do yesterday.

Powercleans
2 x 5 - 40kg
1 x 5 - 50kg
1 x 3 - 52.5kg
1 x 2 - 60kg
5 x 3 - 70kg

Can definately increase this next time.

Barbell Curls....yes barbell curls.
2 x 10 - 20kg
1 x 7 - 30kg
1 x 6 - 32.5kg
2 x 5 - 40kg

Neck work - neck curls on bench with 10kg on forehead. Wrestlers bridges.

1 mile run on treadmill with incline- 7mins.


Heavy Grips.

HG100 x 10 both hands
HG100 x 10 inverted both hands
HG100 x 10 both hands
HG100 x 10 inverted both hands
HG150 x 8 both hands
HG200 x 5 both hands
Attempts to close HG250. Unsuccessful, but closed as much as I could and held for 10 seconds each hand. I aim to fully close the 250 by year end.

 

[MilkManUK]

Starting Strength Workout A

Was really looking forward to today's workout, the last day of strength training before my 9 day break from work (and therefore the gym). I was wearing a pair of shorts I had purchased from the gym recently when I had forgotten my usual lifting shorts.

Squats
2 x 5 -20kg
1 x 5 - 60kg
1 x 3 - 70kg.....RRRRRRRRIIIIIIIIIIIPPPPP! Oh no! My bloody shorts ripped down the middle from my ballsack to above my arsehole - infront of the boxing ring full of ladies doing a boxercise class. Nealry giving them all an eyeful of a different kind of "ring". Half embarressed, half annoyed, I decided 3 x 5 of what was going to be 105kilos was not going to happen. So I instead put up 120kg for 3 quick reps and then got out of view.
1 x 3- 120kg

This was going to rule out doing deadlifts aswell

Bench press
2 x 5 - 60kg
1 x 5 - 65kg
1 x 3 - 70kg
1 x 2 - 75kg
3 x 5 - 82.5kg

Shrugs
3 x 5 - 70kg
1 x 5 - 80kg

 

[scoopj]

lol. The fact that you did 3 more reps after your shorts ripped earns you a place in the "Like a Boss" thread IMO.

 

[MilkManUK]

lol. The fact that you did 3 more reps after your shorts ripped earns you a place in the "Like a Boss" thread IMO.

Ha I certainly didn't feel like a boss, but thanks!

 

[MilkManUK]

Off work until next Wednesday. No gym, was thinking of doing a few runs but really can't be bothered. Got a 10 pack of Guinness instead and working on my grip. May also do some neck exercises this week.

HeavyGrips
HG100 x 10 both hands
HG100 x 10 inverted both hands
HG150 x 8 both hands
HG150 x 8 inverted both hands
HG200 x 3 both hands
HG200 x 3 inverted both hands
HG200 x 3 both hands
HG200 x 3 inverted both hands
HG200 x 3 both hands
HG200 x 3 inverted right hand only
HG200 x 3 both hands
HG250 attempts (unsuccessful) holding for 10 seconds each hand.

 

[scoopj]

Off work until next Wednesday. No gym, was thinking of doing a few runs but really can't be bothered. Got a 10 pack of Guinness instead and working on my grip. May also do some neck exercises this week.

Sounds like an appropriate time to post the "Guinness for Strength" pic.

 

[MilkManUK]

This is what I'm planning on doing tomorrow.

 

[AlbionOakley]

This is what I'm planning on doing tomorrow.

Nice.

 

[scoopj]

This is what I'm planning on doing tomorrow.

Thanks for redeeming my lazy arse.

 

[MilkManUK]

Bit of grip work this evening after a fantastic dinner of Corned Beef hash and sausages...delicious. Must admit I have really missed doing SS this week.

HG100 x 10 both hands
HG100 x 10 both hands inverted
HG100 x 10 both hands
HG100 x 10 both hands inverted
HG150 x 8 both hands
HG150 x 8 both hands inverted
HG200 x 5 both hands
HG200 x 5 right hand inverted
HG200 x 3 left hand inverted
HG200 x 3 both hands
HG200 x 3 both hands
HG200 x 3 both hands
HG250 attempts...unsuccessful but getting closer!

 

[MilkManUK]

Not been consistent with my training as of late. Not going to beat myself up about it, will re-focus again after Christmas as I have lots of time off coming up (therfore no gym) and will no doubt be eating, drinking and being merry more than training.

Did a few runs last week, nothing crazy, mixed up between 5k runs, some 3.2ks and some sprints.

Re-watched my Bas Rutten big DVDs of combat at the weekend and it inspired me to go and do some intense bag work this week.

28-11-2011
Thai boxing bag work: 5 rounds
2 x 800 metre sprints on treadmill..will look to increase the number of sprints I do.

 

[MilkManUK]

29-11-2011

Train into work was delayed so had to rush my workout a bit.

Stretching
Thai boxing bag work = 25 minutes
Run - 1km with sprints.
Training with HeavyGrips later tonight.

 

[DrBdan]

This is what I'm planning on doing tomorrow.

Nice! That was my av for most of last Fall.

 

[MilkManUK]

Nice! That was my av for most of last Fall.

You seen the HP Guinness sauce out your way yet Dr? I didn't think my breakfasts could get any better, but now I add a bit of this to it and it takes it to another level.

Also stocked up on some Guinness as part of my Winter beer stash...

 

[MilkManUK]

HeavyGrips

HG100 x 7 each hand
HG100 x 7 inverted each hand
HG150 x 5 each hand
HG150 x 5 inverted each hand
HG150 x 5 each hand
HG200 x 5 each hand
HG200 x 5 each hand
HG200 x 5 each hand
HG200 x 5 right hand
HG200 x 4 left hand
HG250 failed attempts

Long rest....
HG200 x 5 both hands

 

[MilkManUK]

30-11-2011

5km run - 25m45s
Stretching
Thai Boxing bag work

Only at work for 6 more days until after Christmas now, so that's only 6 more gym workouts.

 

[MilkManUK]

Not really done much in the way of weights for a while, and only have a few more days of gym work left before I stop work before Christmas, so went down today and did a session of squats and some neck work.

Squats
2 x 5 - 20kg
2 x 5 - 30kg
1 x 5 - 40kg
1 x 3 - 70kg
1 x 2 - 85kg
3 x 5 - 110kg

Neckwork - some high rep shrugs, neck curls on bench and static neck hold type things, working neck in all directions.