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The MilkMan delivers

Thank you everyone.

5/3/1-Cycle 1, Week 6, Day 3 - Bench Press

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

5/3/1
80kg x 5
90kg x 3
100kg x 1 + 6 = 7 reps

Joker Sets
105kg x 4
110kg x 2

Squat
20kg x 5
40kg x 5
50kg x 5
60kg x 5
100kg x 5
110kg x 5
120kg x 5
125kg x 5

Treadmill: Incline walk. 35 minutes.
 
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5/3/1 - Cycle 1, Week 6, Day 4 - Squat

Warmup
20kg x 5
20kg x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 1

5/3/1
112.5kg x 5
127.5kg x 3
150kg x 1 + 1 = 2 reps. This was meant to be 142.5kg x 1, but this was done at my 2nd gym near home which does not have the most extensive collection of weights, and as the exact ones were being used, I just rounded up to 150kg. Disappointing set anyway.

Joker Sets
150kg x 1
150kg x 1

First Set Last
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5

Push Press
60kg x 5
65kg x 4
70kg x 3
75kg x 3
80kg x 1
90kg x 1
102.5kg x Fail
102.5kg x Fail

Not done push presses for a while, 102.5kg was close, but couldn't get lockout.
 
The MilkMan cooks: Beef Heart Stew

As mentioned in The Pub, I don't really do any cooking in my house, except for breakfast. My girlfriend makes our dinner each night, and does a great job of it. However, she was not eating yesterday (she does IF) so I said I'd be happy to attempt to cook for myself. Here's what I made, nothing groundbreaking, but simple, quick, cheap and delicious:

Ingredients
450g of beef heart, cut into chunks
Bottle of Scottish Stout, I used Belhaven Black.
Mushrooms, sliced
Half an onion, chopped
Flour
Beef stock
White rice
Olive oil

Method

Pour the stout into a crockpot
Lightly brown the onions and mushrooms with olive oil in a frying pan
Put the onions and mushrooms into the crockpot with the stout
Cover the beef heart chunks in flour
Brown the beef heart chunks in the frying pan
Add the beef heart chunks to the crockpot
Cook in the oven, I set it at 200 and cooked for about an hour and a half.
I guess this could also be done in a slow cooker.
Serve over white rice.
Eat.

Pics below.
IMAG1555_zpsd522c228.jpg


IMAG1557_zps85cdf6a2.jpg


IMAG1560_zpsd1ccc4b7.jpg


IMAG1561_zps31886775.jpg


IMAG1562_zps9299d3e4.jpg


IMAG1563_zpsc6c3e93a.jpg


(There was a lot more that this, I went back for a coupe of extra servings)
 
Looks good, I would have mistaken he bottom picture for a curry.
What is beef heart like?
 
Cardio: Incline treadmill walk - 40 minutes.

Facepulls - 5 sets of 12 reps.
 
MilkManUK said:
5/3/1 - Cycle 1, Week 6, Day 1 - Military Press

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

5/3/1
55kg x 5
62.5kg x 3
70kg x 1 + 4 = 5 reps

First Set Last
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

(meant to be 55kg, but couldn't be bothered messing around with the plates after the 70kg set)

Also, done on the same day:

5/3/1 - Cycle 1, Week 6, Day 2 - Deadlift

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

5/3/1
135kg x 5
155kg x 3
172.5kg x 1

Joker Sets
180kg x 1
190kg x 1
200kg x 1 - FINALLY!!!!! PR (new 1RM)
Click to expand...

[YT]xnjQpXWVCEl[/YT]
 
MilkManUK said:
Yeah it did end up looking alot like curry. Have you tried liver? Tastes similar to that, quite rich.
Click to expand...

Yeah, I went through a little phase of eating a lot of Liver when I was skint. Personally I can't handle it unless I have it coated in gravy or something. It's not the taste, its the texture.
 
Thanks Ian and Rik. Deload this week. Today I did 30 mins of heavybag work: punches, kicks, knees, elbows. Stretched afterwards.
 
Cycle 1, Deload Week - Military Press

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

5/3/1
50kg x 5
50kg x 5
50kg x 5

Boxing bagwork - 30 minutes. Stretching.
Bodyweight is down to 96kg. Lightest I have been for a while.
 
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Mainly bagwork, stretching and treadmill the last couple of days. Did do some squats today, but only up to 120kg for 5.

Cycle 2 starts next week.
 
5/3/1 - Cycle 2, Week 1, Day 1 - Military Press

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

5/3/1
52.5kg x 3
60kg x 3
67.5kg x 3 + 1 = 4 reps. Was aiming for 7...not today.

Joker Sets
67.5kg x 3
67.5kg x 3
67.5kg x 2

First Set Last
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
52.5kg x 5
 
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5/3/1-Cycle 2, Week 1, Day 2 - Bench Press

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

5/3/1
77.5kg x 5 (meant to be 3, oops)
87.5kg x 3
97.5kg x 3 + 3 = 6 reps

Joker Sets
100kg x 3
105kg x 3
110kg x 2

First Set Last
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5

Seated Row
40kg x 15
45kg x 15
50kg x 12
55kg x 10
60kg x 10

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

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

5/3/1
130kg x 3
150kg x 3
167.5kg x 3 + 1 = 4 reps. Poor.

Joker Sets
170kg x 3
180kg x 2
185kg - fail. What.

Deads just not feeling good today for some reason.
 
5/3/1 - Cycle 2, Week 1, Day 4 - Squat

Warmup
20kg x 5
20kg x 5
60kg x 5
80kg x 3
100kg x 1

5/3/1
112.5kg x 3
127.5kg x 3
142.5kg x 3 + 1 = 4 reps

Joker Sets
150kg x 2
155kg x 1
160kg x 1

First Set Last
112.5kg x 5
112.5kg x 5
112.5kg x 5

Not too bad, considering I had, at most, 2 hours sleep over the last 24 hours. It meant I was able to take my son to gymnastics before hitting the gym myself and then going to work though, so that was nice.

On my last nightshift tonight, so will get some sleep tomorrow (hopefully), then go to the Combat & Strength show on Saturday with my eldest son, which I'm really looking forward to: http://www.combatandstrength.com/

Plan on getting another squat session in on Sunday, along with some overhead pressing, and a roast pork dinner. Yum.
 
Flash_Monsta said:
Good stuff, Milk. I'm craving a roast dinner now! fuark.
Click to expand...

We picked up a lovely pork joint in Costco the other day, it's pretty bloody massive, so my girlfriend will do half this weekend, and then the other half another time. I do love roast pork, hardly ever get to eat it though.
 
In the oven? I've thrown a pork joint in the slow cooker, and it's immense. Bosh it in, in the night, let it slowly cook overnight and then BOOM! pork explosion in your mouth.
Could be adventurous and put in some veg, sauces, ales or whatever in with it.

Because it pulls apart, you can use the left overs for pulled pork sarnies, put a bit of gravy on it and you have sloppy messiness that's worthy of a boner.
 
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