The MilkMan Delivers: The Road to 40

5/3/1 Cycle 1, Week 4, Day 4

Deadlift

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

5/3/1
107.5kg x 5
125kg x 5
142.5kg x 9

First Set Last
107.5kg x 5
107.5kg x 5
107.5kg x 5
107.5kg x 5
107.5kg x 5

There ends week 4.
 
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5/3/1 Cycle 1, Week 5, Day 1

Overhead Press

Warmup
20kg X 5
30kg X 5
40kg X 5

5/3/1
42.5kg X 3
47.5kg X 3
52.5kg X 6

First Set Last
42.5kg X 5
42.5kg X 5
42.5kg X 5
42.5kg X 5
42.5kg X 5

Kettlebell work
Triceps press
Front raise
Curls
Swings
 
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5/3/1 Cycle 1, Week 5, Day 2

Squat

Warmup
60kg X 5
80kg X 5
100kg X 5

5/3/1
102.5kg X 3
117.5kg X 3
132.5kg X 6

Joker Sets
137.5kg X 3

First Set Last
102.5kg X 5
102.5kg X 5
102.5kg X 5
102.5kg X 5
102.5kg X 5

Overhead Press
20kg X 10
20kg X 10
20kg X 10
30kg X 5
30kg X 5
30kg X 5
30kg X 5
30kg X 5
30kg X 5
 
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Have you got a home gym mate?
If so I'm jealous.
 
Ian Coe said:
Have you got a home gym mate?
If so I'm jealous.
Click to expand...
Yes mate, started getting fed up with the 24 hour gym I used to go to, so I bought squat stands, a bench, Olympic bar, over 200kg of weights and then added a couple of other bits such as a trap bar and some dumbbells. Bloody good investment, especially in the current climate!
 
Nice.
I've got to move every 2 years with work and what with the free gyms on site, I have't found it necessary to invest in anything.

Unfortunately that leaves me fucked in the current climate.
 
5/3/1 Cycle 1, Week 5, Day 3

Bench Press

Warmup
30kg x 5
50kg x 5
60kg x 5

5/3/1
65kg x 3
72.5kg x 3
82.5kg x 7

First Set Last
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5

Kettlebell curls
 
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A bit of fluff today between shifts:

Barbell curls 14kg
Band pullaparts
Seated dumbbell shoulder press
Trapbar shrugs
Concentration curls
Triceps press

Will try and get my deadlift done tomorrow.
 
5/3/1 Cycle 1, Week 5, Day 4

Deadlift

Warmup
60kg X 5
80kg X 5
100kg X 3

5/3/1
112.5kg X 3
130kg X 3
145kg X 7

Joker Sets
150kg X 3

To be continued..
 
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5/3/1 Cycle 1, Week 6, Day 1

Overhead Press

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

5/3/1
45kg x 5
50kg x 3
55kg x 7

Joker Sets
60kg x 1
62.5kg x 1

First Set Last
45kg x 5
45kg x 5
45kg x 5
45kg x 5
45kg x 5

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

Squat

Warmup
45kg x 5
60kg x 5
80kg x 5
100kg x 5

5/3/1
110kg x 5
125kg x 3
140kg x 5

Joker Sets
150kg x 1
155kg x 1

First Set Last
110kg x 5
110kg x 5
110kg x 5
 
5/3/1 Cycle 1, Week 6, Day 3

Bench Press

Warmup
30kg x 5
40kg x 5
60kg x 5

5/3/1
67.5kg x 5
77.5kg x 3
87.5kg x 7

Joker Sets
90kg x 1
95kg x 1
100kg x 1
105kg x 1

First Set Last
67.5kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 5
 
5/3/1 Cycle 1, Week 6, Day 4

Deadlift

Warmup
65kg X 5
85kg X 5
105kg X 5

5/3/1
120kg X 5
137.5kg X 3
152.5kg X 6

First Set Last
120kg X 3 sets of 5 reps

One armed dumbbell overhead press
10kg X 3 sets of 10 reps

Bodyweight 99.5kg, needless to say the intermittent fasting isn't going too well. I need to be more disciplined.
 
Walking 45 minutes. Bodyweight 99kg. May go for another, longer walk later.
 
5/3/1 Cycle 2, Week 1, Day 1

Overhead Press

Warmup
20kg x 5
30kg x 5
35kg x 5

5/3/1
40kg x 5
45kg x 5
52.5kg x 9

Joker Set
55kg x 5

First Set Last
40kg x 5 x 5

Hammer curls
Band curls
DB curls
Band pushdowns
 
5/3/1 Cycle 2, Week 1, Day 2

Squat

Warmup
20kg x 10
65kg x 5
85kg x 5
95kg x 5

5/3/1
97.5kg x 5
112.5kg x 5
127.5kg x 9

First Set Last
97.5kg x 5 x 5

Shrugs x lots
Front plate raises x lots
 
Rucking with a 15kg pack, did about 3 miles. Airdyne arrives Friday so I can stick that in the garage and get my conditioning done whatever the weather without leaving the home.
 
Cycle 2, Week 1, Day 3

Bench Press

Warmup
30kg X 5
50kg X 5
60kg X 5

5/3/1
62.5kg X 5
70kg X 5
80kg X 10

First Set Last
62.5kg X 5 X 5
 
Airdyne 10 minutes

5/3/1 Cycle 2, Week 1, Day 4

Deadlift

Warmup
65kg X 5
85kg X 5
105kg X 5

5/3/1
112.5kg X 5
127.5kg X 5



5/3/1 Cycle 2, Week 2, Day 1

Overhead Press

Warmup
20kg X 10
30kg X 10
40kg X 5

5/3/1
42.5kg X 3
50kg X 3
55kg X 6

First Set Last
42.5kg X 5 X 5
 
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