The MilkMan Delivers: The Road to 40

Deadlift
80kg X 5
100kg X 5
120kg X 5
122.5kg X 5
142.5kg X 5
160kg X 10
122.5kg X 3 sets of 5

Barbell Shrugs
122.5kg X 15
120kg X 15
100kg X 15
60kg X 20
 
SOHP
20kg X 10
30kg X 10
40kg X 5
42.5kg X 5
50kg X 5
57.5kg X 7
50kg X 5
42.5kg X 5 sets of 7 reps

Barbell Curls
40kg X 6
40kg X 6
20kg X 10
 
Bench Press
50kg x 5
60kg x 5
70kg x 5
75kg x 3
85kg x 3
95kg x 8
100kg x 3
102.5kg x 3
100kg x 3
95kg x 7
85kg x 10
75kg x 3 sets of 5 reps
 
AM: Walking 1hr
PM: Squat
70kg X 5
90kg X 5
110kg X 5
112.5kg X 5
130kg X 5
147.5kg X 5
147.5kg X 5
130kg X 5
112.5kg X 3 sets of 5 reps

Push-ups
100 reps over 10 sets of 10 reps
 
AM: Walking 1hr
PM: SOHP
25kg x 5
35kg x 5
45kg x 5
47.5kg x 3
52.5kg x 3
60kg x 6
62.5kg x 3
60kg x 3
52.5kg x 3
47.5kg x 3 sets of 5 reps

Barbell Curls
40kg x 7
40kg x 7
30kg x 10
20kg x 15
 
Squat
70kg X 5
90kg X 5
110kg X 5
122.5kg X 3
140kg X 3
157.5kg X 3
140kg X 3
122.5kg X 5 sets of 3 reps

Between nightshifts so not had much sleep, but a decent enough session.
 
Yesterday AM: walking 1hr.

Benching later today then some more walking.
 
Bench
50kg X 5
60kg X 5
70kg X 5
80kg X 5
90kg X 3
100kg X 7
105kg X 1
110kg X 1
115kg X 1
100kg X 5
80kg X 5 X 5

Walking 45 minutes

Judo tonight
 
SOHP
30kg X 5
40kg X 5
45kg X 5
50kg X 5
57.5kg X 3
62.5kg X 5
65kg X 1
67.5kg X 1
70kg X 1
72.5kg X 1
50kg X 5 X 5

Barbell front raises 3 X 12 reps
Barbell curls 3 X 25 reps
 
Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 5
130kg X 5
147.5kg X 3
165kg X 1

Barbell Shrugs
100kg X 4 sets of 10 reps
 
SOHP
20kg X 10
25kg X 10
30kg X 10
32.5kg X 6 sets of 10 reps

Barbell curls 20kg X 3 sets of 20 reps
Barbell front raises 20kg X 2 sets of 20 reps

Busy with work with little sleep in-between, so a quick pump session to get the blood flowing.
 
Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 5
130kg X 5 X 5

Plate overhead triceps extensions
 
Bench Press
50kg X 5
60kg X 5
65kg X 5
70kg X 5
82.5kg X 5
92.5kg X 9
100kg X 5
70kg X 3 sets of 10 reps
70kg X 2 sets of 5 reps
 
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