The MilkMan Delivers: Beyond

[MilkManUK]

Last couple of days: walking

Cycle 5, Week 1, Day 1 - SOHP

Warmup
20kg x 10
30kg x 10
35kg x 10

5/3/1
37.5kg x 5
45kg x 5
50kg x 5
45kg x 10

First Set Last
37.5kg x 5 sets of 10 reps

 

[MilkManUK]

Judo randori session: 1.5hrs.

 

[MilkManUK]

In Scotland for a training course until the end of the month. There is a basic gym onsite, so used that this evening. Nothing programmed, just upperbody supersetted everything pretty much with the following:

DB hammer curls
DB shoulder press
DB rows
DB front raises
Machine tricep pushdowns
Machine facepulls

All relatively high reps in the 10 to 25 range, got a bit of a sweat on if nothing else.

 

[MilkManUK]

More superset fun, got a sweat going and the heartrate up.

DB shoulder press
DB hammer curls
DB goblet squat
Cable curls
One handed KB sumo deadlift

Only 15-20 mins, but pretty much no rest. Better than nothing.

 

[MilkManUK]

Some morning PT today as part of the training course I'm on. Running, sprints, push-ups, sit ups, squat thrusts, run whilst fireman carrying partner the length of the football pitch.

 

[MilkManUK]

Upperbody superset stuff
DB shoulder press
Hammer curls
Tricep pushdowns
DB curls

 

[MilkManUK]

Back from Scotland and had a guest pass at my girlfriend's gym.

Treadmill: 10 minutes
SOHP: 20kg x 10
30kg x 10
40kg x 5
50kg x 5
55kg x 3

Deadlift
60kg x 5
100kg x 5
120kg x 5
130kg x 5
140kg x 5
150kg x 3
160kg x 1
170kg x 1

Barbell curls 20kg x 20

 

[MilkManUK]

2 mile run

 

[MilkManUK]

SOHP
22.5kg x 5
27.5kg x 5
32.5kg x 5
37.5kg x 5
37.5kg x 5
42.5kg x 5
47.5kg x 5
37.5kg x 15

Squat
60kg x 5
80kg x 5
100kg x 5
110kg x 5
122.5kg x 5 x 5

Dips (bench dips with feet elevated)
5 sets of 25 reps

Band Facepulls
4 sets of 25 reps

Band Pullaparts
4 sets of 25 reps

 

[MilkManUK]

Rucking, 10kg in the backpack, did about 6 miles but will need to check and confirm.

 

[MilkManUK]

Bench Press
20kg x 5
40kg x 5
50kg x 5
60kg x 5
70kg x 5
80kg x 5 x 5

Deadlift
80kg x 5
95kg x 5
110kg x 5
125kg x 5

Barbell Curls
14kg x 4 sets of 25 reps

Band pullaparts

 

[MilkManUK]

Walking 35 mins

 

[MilkManUK]

Yesterday: Walking 75mins.

This morning:

SOHP
25kg x 5 sets of 10 reps

Squat
25kg x 5
45kg x 5
65kg x 5
85kg x 5
95kg x 5
110kg x 5
125kg x 5
72.5kg x 5 sets of 10 reps

Front plate raise
5kg x 3 sets of 20 reps

 

[MilkManUK]

Judo 1hr 15 mins. First session for about 6 weeks.

 

[MilkManUK]

Trapbar deadlift
65kg X 5
75kg X 5
85kg X 5
97.5kg X 5
112.5kg X 5
127.5kg X 10
75kg X 5 sets of 10 reps

 

[golvmopp]

Solid work ethic in here. Keep up the good work!

 

[MilkManUK]

Solid work ethic in here. Keep up the good work!

Thank you but I've been really dire as of late, trying to get things done as and when I can.

Bench Press
20kg X 5
40kg X 5
50kg X 5
57.5kg X 5
67.5kg X 5
75kg X 10
45kg X 5 sets of 10

SOHP
25kg X 5 sets of 10 reps

Curls
25kg X 3 sets of 8 reps

 

[golvmopp]

Thank you but I've been really dire as of late, trying to get things done as and when I can.

I know the feeling since the past two years have been ass training-wise, but you know the old hammer and nail-analogy; while it's easy to be cocky when you're the hammer, you only find out what you're made of when you're the nail.

 

[MilkManUK]

SOHP
20kg x 5
25kg x 5
32.5kg x 5
37.5kg x 3
42.5kg x 3
47.5kg x 6
25kg x 5 sets of 10 reps

Squat
25kg x 5
32.5kg x 5
37.5kg x 5
42.5kg x 5
47.5kg x 5
65kg x 5
75kg x 5 sets of 10 reps

Barbell Curls
20kg x 10
25kg x 2 sets of 10 reps

 

[MilkManUK]

Thai boxing: 2hrs. Padwork and sparring. First time in absolutely ages.