The MilkMan delivers

[redbeard]

Recovery day today. What that means is lots of Guinness a kebab and now onwards for a curry. Will do squats at the new gym tomorrow all being well.

Now that sounds like a perfect day...

 

[MilkManUK]

Now that sounds like a perfect day...

Oh it was a great day!

Back to lifting:

Cycle 2, Week 3, Day 4 - Squat

Warmup
20kg x 5
60kg x 5
100kg x 3

5/3/1
120kg x 5
135kg x 3
150kg x 1

* Did prescribed reps and left it there, this was my first session at the new local 24hr gym - wasn't bad, had pretty much everything I needed there and was nice and quiet at 22:30 when I went.

Military Press (not 5/3/1 format, just getting some extra work in)
20kg x 5
30kg x 5
40kg x 10
40kg x 10
40kg x 10

Cardio
20 minute walk on treadmill - 2% incline and reached a top speed of 7km/h. Distance covered - 2.26km. Will be mainly using this new gym for cardio, so will be building up slowly.

 

[JauntyAngle]

Cardio
20 minute walk on treadmill - 2% incline and reached a top speed of 7km/h. Distance covered - 2.26km. Will be mainly using this new gym for cardio, so will be building up slowly.

Love incline walks. Especially while watching an episode of a TV show. Got through most of the first sour seasons of Breaking Bad like that (although I did watch a few from a non-treadmill position, too). When I was able to do 4-5 a week for 3 weeks I lost quite a bit of weight, and I found that doing them was great preparation for running, too.

 

[MilkManUK]

Love incline walks. Especially while watching an episode of a TV show. Got through most of the first sour seasons of Breaking Bad like that (although I did watch a few from a non-treadmill position, too). When I was able to do 4-5 a week for 3 weeks I lost quite a bit of weight, and I found that doing them was great preparation for running, too.

Yeah I have just introduced them, as other than a bit of bagwork here and there, I don't do much in the way of cardio these days..need to look after the old ticker!

Today's training:

Cycle 3*, Week 1, Day 1- Military Press

*I skipped the deload week of cycle 2, as I have not long come back from a week off. Now that I have another gym membership closer to home, I can ensure to fit the deloads in properly if they happen to fall at a time when I'm not at work.

Warmup
6 minute incline treadmill walk. Speed - 7km/h. Incline - 2%

20kg x 5
32.5kg x 5
40kg x 3

5/3/1
45kg x 5
55kg x 5
60kg x 5 + 2 = 7 reps.

Boring But Big
40kg x 10
35kg x 10
30kg x 10
20kg x 10
20kg x 10

Cardio
25 minute walk on treadmill. 1.5% incline. Top speed of 7km/h. Distance covered - 2.87km.

 

[MilkManUK]

Just sorted out my little adventure for December, am pretty excited. Getting the train up to Fort William, Scotland (about a 12hr trip for me), staying in an Inn's bunkhouse at the foot of Ben Nevis (Britain's highest mountain). Going to have a nice feed on the evening I arrive and then get my head down for (hopefully) a good night's sleep.

I then plan on getting up nice and early the next morning and trekking up Ben Nevis, taking some photos and then coming down, having a well earned pint (or 2) and another meal, a good sleep and then back down south to England the next day.

This will be the 3rd year in a row I have done this: May 2010, I drove up and slept in the back of the van before going up and then driving home straight after. April 2011, I went up with some friends from the Thai Boxing club which was a great laugh. This time I am going solo again, and I expect the weather to be harsher than before. I was hoping to go across to the east coast of Scotland to visit family while up there, but without a car this will be be unlikely.

So...more incline walking for the next few weeks for me...I'm going to need it.

 

[mdewey]

Press is looking good man. Seven reps is great to hit on your fives day.

Enjoy your December trek! It sounds sick.

 

[MilkManUK]

Press is looking good man. Seven reps is great to hit on your fives day.

Enjoy your December trek! It sounds sick.

Thanks mate, I find press is a real tough one to make progress on.
I'm really looking forward to my little trip. I'll try and post pics when I get back.

 

[Kinglee]

Wow, your going to trek it up Ben Nevis on your own? That sounds intense, how long does it take to walk up it?

Only time I've seen Ben Nevis is in trainspotting :/

 

[MilkManUK]

Wow, your going to trek it up Ben Nevis on your own? That sounds intense, how long does it take to walk up it?

Only time I've seen Ben Nevis is in trainspotting :/

Hi mate, the last 2 times I have done it it's taken me around 3hr 45 mins to get to the summit and slightly less to get back down - about 3hr 30 mins. I don't rush it as I like to take in the views, and I stop off fairly frequently to take photos, have a snack & drink some water.

I do find it pretty knackering, and usually have a bloody good sleep when I make it back down!

 

[MilkManUK]

Cycle 3, Week 1, Day 2 - Deadlift

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

5/3/1
115kg x 5
130kg x 5
150kg x 5 + 2 = 7 reps. Rep PR is 9, I was hoping to beat this, but as soon as I started pulling on my warmups today, I felt a pain in my right knee.

Cardio
30 minute walk on treadmill. 2% incline (8% for the last minute), top speed of 7.2km/h. Distance covered - just over 3.4km (forgot to write down exact number, but it was definately over 3.4km)

EDIT: Forgot to mention - this was all done fasted...which I'm sure didn't help.

 

[Kinglee]

For sure keep us updated with pictures, you'll be walking more than 8hrs!

Also-boo for fasting, am dissapoint

 

[MilkManUK]

For sure keep us updated with pictures, you'll be walking more than 8hrs!

Also-boo for fasting, am dissapoint

Don't worry -it wasn't intentional - on nights and didn't have time to eat when I woke up.

 

[MilkManUK]

Cycle 3, Week 1, Day 3 - Bench Press

Warmup
50kg x 5
60kg x 5
70kg x 3

5/3/1
70kg x 5
80kg x 5
90kg x 5 + 4 = 9 reps. Messed my grip up on the bar, so racked and readjusted after the 5th rep.

Extra bench stuff (didn't do boring but big today): 100kg x 2, 100kg x 2, 100kg x 2

Barbell Bicep Curls
40kg x 5
40kg x 5
40kg x 5
45kg x 5

Someone asked for a spot on bench, I said fine but I won't touch the bar until you ask me to, I'm not doing the work for you. The guy said that's exactly what he wants, he has been badly spotted too many times with people "helping" when he really doesn't need it. Spotted, didn't touch the bar at all. He was happy and turns out he was running the texas method.

 

[MilkManUK]

Knee still causing me some discomfort so opted out of squatting today. Will see what it's like tomorrow and hopefully get the session in. So today I jumped forward onto Cycle 3, Week 2...

Cycle 3, Week 2, Day 1 - Military Press
Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
50kg x 3
55kg x 3
65kg x 3 - no extra reps

Extra pressing
60kg x 3
60kg x 3
60kg x 3

Dumbell Shrugs
60kg x 15
60kg x 15
60kg x 13

Barbell Curls
35kg x 8
35kg x 8
35kg x 8

 

[MilkManUK]

Went to squat today - started warm up with bar only and my knee is still in pain - too much pain for me to be able to continue to squat safely.

Quite annoyed, think I know the reason for the knee pain, so am going to stop doing the thing which I believe caused it (the incline treadmill walks) and see if the pain goes away. I'm flat footed, and running always leads me to have knee pain, I just didn't think incline walking would have the same affect, but it seems to.

Did a few round of bagwork instead.

 

[JauntyAngle]

Went to squat today - started warm up with bar only and my knee is still in pain - too much pain for me to be able to continue to squat safely.

Quite annoyed, think I know the reason for the knee pain, so am going to stop doing the thing which I believe caused it (the incline treadmill walks) and see if the pain goes away. I'm flat footed, and running always leads me to have knee pain, I just didn't think incline walking would have the same affect, but it seems to.

Did a few round of bagwork instead.

Sorry to hear about the knee. It's a little surprising that an incline walk would cause pain because, well, it's just walking. Can't remember if this has come up before, but do you do SMR/foam rolling? I've been able to get rid of knee pain my rolling my shins and IT band.

 

[MilkManUK]

Sorry to hear about the knee. It's a little surprising that an incline walk would cause pain because, well, it's just walking. Can't remember if this has come up before, but do you do SMR/foam rolling? I've been able to get rid of knee pain my rolling my shins and IT band.

Thanks JA. It surprises me too, but it's the only thing I can think of that has changed in my training that could cause it. Everytime I have started running before the pain always turns up after a short time. I have never had any issues with my knees when squatting, deadlifting and bagwork, but as soon as I start running my knees don't like it.

I have foam rolled in the past, but to be honest, I do not do it as a regular part of my routine...I know I should.

 

[MilkManUK]

Cycle 3, Week 2, Day 2 - Deadlift

Warmup
70kg x 5
80kg x 5
100kg x 3

5/3/1
120kg x 3
140kg x 3
155kg x 3 + 6 = 9 reps. New Rep PR!

Few rounds heavybag work.
Stretching & foam rolling.

 

[NurseKnuckles]

Cycle 3, Week 2, Day 2 - Deadlift

Warmup
70kg x 5
80kg x 5
100kg x 3

5/3/1
120kg x 3
140kg x 3
155kg x 3 + 6 = 9 reps. New Rep PR!

Few rounds heavybag work.
Stretching & foam rolling.

NICE!
Gotta love the DL Prs...
Also shitty news on the knee!

 

[MilkManUK]

NICE!
Gotta love the DL Prs...
Also shitty news on the knee!

Thanks Nurse.