The MilkMan delivers

[MilkManUK]

Could we be any more British? Talking weather ha

Sounds like you had a good time mate

Haha, I wouldn't really mind what the weather was like to be honest, just needed a break from work and the usual day to day things.

Today's training:

Cardio - Incline treadmill walk
Incline: 6%
Speed: 5.5 km/h
Duration: 40 minutes (was meant to be 50 minutes, but I really had to make a dash for the toilet - only just got there in time too)

 

[Flash_Monsta]

Is it safe to assume that your dodgy stomach is a result of a week in an exotic country with poor food hygiene?

 

[MilkManUK]

Is it safe to assume that your dodgy stomach is a result of a week in an exotic country with poor food hygiene?

Possibly, but I think it's more likely something I ate / over indulgance when I got home.

Today's training:
Got to the gym at just after 10pm and the weights area was still very busy, so I did my cardio first and would assess the weights situation again afterwards.

Cardio - incline treadmill walk
Incline: Varied between 4% & 6%
Speed: Varied between 5.5 km/h & 6 km/h
Duration: 51m30s

Weights area had quitened down after this, and I was nicely warmed uo, so went and did squats.

5/3/1 - Cycle 11, Week 1, Day 2 - Squats

Warmup
60kg x 5
90kg x 5
100kg x 3

5/3/1
105kg x 5
122.5kg x 5
137.5kg x 5

Hammer curls - 5 sets of 10 reps.

Really glad I rejoined my gym near home.

 

[MilkManUK]

5/3/1 - Cycle 11, Week 1, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 3

5/3/1
77.5kg x 5
90kg x 5
100kg x 5
105kg x 1
110kg x 1

Boring But Big
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Tricep pushdowns - 4 sets of 10

Cardio: Incline treadmill walk
Duration: 51 minutes
Incline: Varied between 4% and 6%
Speed: Varied between 5km/h and 6km/h

 

[Kinglee]

Cardio? Looking to get toned up for summer, bro? Or just planning on hitting Envy on Camberley High Street!

 

[Flash_Monsta]

Eeeewwwwww cardio!

 

[MilkManUK]

Cardio? Looking to get toned up for summer, bro? Or just planning on hitting Envy on Camberley High Street!

Haha, maybe by next summer. I don't even know if envy is there anymore, or it might be called something else. Joe Bananas FTW, or is that too old school for you?

I just want to look after the old ticker a bit more, that's all.

 

[MilkManUK]

5/3/1 - Cycle 11, Week 1, Day 4 - Deadlift

Warmup
60kg x 5
90kg x 5
120kg x 3

5/3/1
135kg x 5
155kg x 5
175kg x 3

Notes
Only got 3 reps on the last set, did not get the minimum required of 5. This was done at the gym near my home, and the weights are smaller than standard, so I was pulling from a lower position - made quite a difference. I should have stuck a couple of mats under each end but hey ho.

Cardio
Treadmill - 30 minutes.

 

[MilkManUK]

Back to work, and my regular gym today after some nice time off:

5/3/1 - Cycle 11, Week 2, Day 1 - Military Press

Warmup
40kg x 5
40kg x 5
50kg x 3

5/3/1
55kg x 3
62.5kg x 3
70kg x 3
60kg x 8
60kg x 5

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

 

[Kiwi Tricker]

Nice pressing.

 

[MilkManUK]

Nice pressing.

Thanks. I expected more so wasn't that pleased with it. I was rushing a bit between sets as I had a meeting to attend at work afterwards.

 

[MilkManUK]

5/3/1 - Cycle 11, Week 2, Day 2 - Deadlift

Warmup
60kg x 5
100kg x 5
120kg x 3

5/3/1
145kg x 3
165kg x 3
185kg x 3 + 1 = 4 reps. Rep PR

Boring But Big
140kg x 5
140kg x 5
140kg x 5
100kg x 5
100kg x 5
60kg x 10

 

[AlVThom]

Well done on the PR matey, deadlift is coming along nicely recently!

 

[fbmmofo]

Nice work milkman. 200's got to be in the bag now

 

[MilkManUK]

Well done on the PR matey, deadlift is coming along nicely recently!

Thanks alot mate.

Nice work milkman. 200's got to be in the bag now

Thanks, I hope so. We'll find out at the end of July!

Today's training, extra squat session:

40kg x 5
60kg x 5
80kg x 5
90kg x 5
100kg x 5
110kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

All felt good.

 

[MilkManUK]

5/3/1 - Cycle 11, Week 2, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 3

5/3/1
82.5kg x 3
95kg x 3
107.5kg x 2 (failed 3rd rep)
100kg x 2
100kg x 2
100kg x 2

Boring But Big
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 8

Facepulls - 5 sets

Notes
Rushed this somewhat today, and did not warm up sufficiently, didn't feel great from the start of the 5/3/1 sets.

 

[MilkManUK]

5/3/1 - Cycle 11, Week 2, Day 4 - Squat

Warmup
20kg x 5
20kg x 5
60kg x 5
80kg x 3
100kg x 3

5/3/1
115kg x 3
130kg x 3
147.5kg x 3
140kg x 3
140kg x 3
140kg x 3
100kg x 6

Five sets of hammer curls

 

[MilkManUK]

AM session:
Treadmill run / walk: 40 minutes. Walking speed: 6.5km/h. Running speed: 11km/h.

PM session:
5/3/1 - Cycle 11, Week 3, Day 1 - Military Press

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

5/3/1
57.5kg x 5
65kg x 3
72.5kg x 1 + 2 = 3 reps.
60kg x 7
60kg x 5
60kg x 3

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

 

[MilkManUK]

5/3/1 - Cycle 11, Week 3, Day 2 - Deadlift

Warmup
60kg x 5
100kg x 5
120kg x 3

5/3/1
155kg x 5
175kg x 3
195kg - Fail.

Notes
Knew this was going to be a tough one today from the moment I woke up (late - my alarm did not go off). Even the warm up sets felt hard today! I think lack of sleep and food played a fairly big part in this. In addition, I never learn, but following my running yesteday, my right knee is now in pain, happens everytime I re-introduce running to my regime..NOTE TO SELF: DO NOT RUN ANYMORE!

 

[CRZA]

Keep on grinding, MilkMan!