The MilkMan Delivers: The Road to 40

[MilkManUK]

Bench Press
55kg X 5
65kg X 5
70kg X 5
72.5kg X 5
82.5kg X 3
92.5kg X 8
100kg X 1
105kg X 1
110kg X 1
112.5kg X 1
72.5kg X 5 sets of 6 reps

 

[MilkManUK]

Squat
70kg X 5
90kg X 5
110kg X 5
120kg X 5
137.5kg X 3
152.5kg X 5
160kg X 1
170kg X 1
120kg X 3 sets of 5 reps

Nice pint of Guinness afterwards

 

[MilkManUK]

AM: Walking 1hr. Nice crisp frosty morning.

Overhead pressing later.

 

[MilkManUK]

SOHP
25kg X 5
35kg X 5
45kg X 5
50kg X 5
57.5kg X 3
62.5kg X 4
65kg X 1
67.5kg X 1, 1, 1, 1, 1
50kg X 8

 

[MilkManUK]

AM: Walking 2.5hrs

 

[MilkManUK]

Deadlift
80kg X 5
100kg X 5
120kg X 5
135kg X 5
155kg X 3
172.5kg X 6
180kg X 1

That's it for this year. Glad that I was able to return to consistency and remain injury free, now onto 2021 to tackle some PRs.

 

[MilkManUK]

AM: Walking 45 minutes

PM:
Trapbar deadlift
65kg x 10
105kg x 10
145kg x 10
185kg x 6
205kg x 4
215kg x 2

Trapbar shrug
65kg x 20, 20, 20,20

Front plate raise
10kg x 20, 20, 20, 15, 10

Barbell curl
24kg x 10, 10
14kg x 10

 

[MilkManUK]

Bench Press
40kg X 5
50kg X 5
60kg X 5
65kg X 5
75kg X 5
85kg X 10
95kg X 5
65kg X 5 X 5

 

[MilkManUK]

AM: Walking 2.5hrs
PM: Squat
60kg X 5
80kg X 5
100kg X 5
107.5kg X 5
125kg X 5
142.5kg X 8
107.5kg X 5 X 5

Front Squat
60kg X 3 sets of 8 reps

 

[MilkManUK]

AM: Walking 45 minutes
PM: SOHP
25kg X 5
35kg X 5
40kg X 5
45kg X 5
52.5kg X 5
57.5kg X 7
45kg X 5 X 5

 

[MilkManUK]

Deadlift
70kg X 5
90kg X 5
110kg X 5
122.5kg X 5
140kg X 5
157.5kg X 8
122.5kg X 3 sets of 5 reps

 

[MilkManUK]

Front Squat
60kg X 8
65kg X 2 sets of 8 reps
70kg X 8
82.5kg X 8
87.5kg X 5
92.5kg X 5
100kg X 3

Bench Press
45kg X 5
55kg X 5
65kg X 5
70kg X 3
80kg X 3
90kg X 9
95kg X 3
100kg X 3
70kg X 2 sets of 10 reps
70kg X 5

 

[MilkManUK]

Squat
70kg X 5
90kg X 5
110kg X 3
117.5kg X 3
132.5kg X 3
150kg X 6
155kg X 3
117.5kg X 5 X 5

 

[MilkManUK]

SOHP
27.5kg x 5
37.5kg x 5
45kg x 5
47.5kg x 3
55kg x 3
62.5kg x 5
65kg x 3
62.5kg x 3
55kg x 3
47.5kg x 5 x 5

Barbell Curls
40kg x 2 sets of 7 reps

 

[MilkManUK]

Deadlift
80kg X 5
100kg X 5
120kg X 5
130kg X 3
150kg X 3
167.5kg X 7
130kg X 3 sets of 5 reps

 

[MilkManUK]

Walking: 3hrs

 

[MilkManUK]

AM: Walking 45 minutes
PM: Bench Press
60kg X 5
65kg X 5
70kg X 5
75kg X 5
85kg X 3
95kg X 7
100kg X 1
105kg X 1
110kg X 1
75kg X 5 X 5

 

[MilkManUK]

SOHP
30kg X 5
40kg X 5
50kg X 5
52.5kg X 5
57.5kg X 3
65kg X 4
67.5kg X 1
70kg X 1
72.5kg X 1
70kg X 1
67.5kg X 1
65kg X 1
60kg X 1
52.5kg X 5 X 5

Airdyne 20 minutes

 

[MilkManUK]

AM: Walking 30 minutes
PM: Squat
80kg X 5
100kg X 5
120kg X 5
125kg X 5
142.5kg X 3
157.5kg X 3
165kg X 1
172.5kg X 1

 

[MilkManUK]

Warmup: Airdyne 3 minutes
Deadlift
80kg X 5
110kg X 5
120kg X 5
140kg X 5
157.5kg X 3
177.5kg X 4
140kg X 3 sets of 5 reps