The MilkMan Delivers: The Road to 40

[MilkManUK]

AM: Airdyne 20 minutes 6.76 miles

 

[MilkManUK]

Yesterday's deadlift session was interrupted, so did it again and finished it:

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

Deadlift

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

5/3/1
112.5kg X 5
127.5kg X 5
145kg X 10

First Set Last
112.5kg X 3 sets of 5 reps

Airdyne 10 minutes to cool down

 

[MilkManUK]

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

Squat

Warmup
65kg X 5
85kg X 5
100kg X 5

5/3/1
105kg X 3
120kg X 3
135kg X 6

First Set Last
105kg X 5 X 5

Airdyne 20 minutes

 

[MilkManUK]

Airdyne 12 minutes, enough to get a sweat going

 

[MilkManUK]

Airdyne 16 minutes 5.65 miles

 

[CRZA]

So good to have a home gym! You must be glad you invested in one!!
Any talk on when you can do Judo again? Im feeling that they are really concerned about starting up full contact sports. Seems like all contactsports will be the last sports to be allowed.

 

[MilkManUK]

So good to have a home gym! You must be glad you invested in one!!
Any talk on when you can do Judo again? Im feeling that they are really concerned about starting up full contact sports. Seems like all contactsports will be the last sports to be allowed.

Yes the home gym setup is probably one of my greatest purchases. Nice to have the Airdyne now too for a bit of much needed cardio.
No news on Judo yet...

 

[MilkManUK]

A wild @rikwebb appears! Thanks for all the likes mate, I hope you're doing OK.

 

[MilkManUK]

Airdyne 20 minutes

 

[rikwebb]

A wild @rikwebb appears! Thanks for all the likes mate, I hope you're doing OK.

Hello mate, yeah i'm good hope you and the family are well

 

[MilkManUK]

AM: Airdyne 21 minutes 7.37 miles

Will finally get some lifting in this afternoon!

 

[MilkManUK]

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

Bench Press

Warmup
20kg x 10
45kg x 5
55kg x 5
60kg x 5

5/3/1
65kg x 3
75kg x 3
85kg x 7

Joker Sets
87.5kg x 3
90kg x 3

First Set Last
65kg x 4 sets of 5 reps
65kg x 10

 

[MilkManUK]

AM: Airdyne 12 minutes

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

Deadlift

Warmup
60kg x 5
90kg x 5
110kg x 5

5/3/1
112.5kg x 3
130kg x 3
145kg x 8

Joker Set
150kg x 3

First Set Last
112.5kg x 3 sets of 5 reps

 

[MilkManUK]

Airdyne 15 minutes 5.54 miles

 

[MilkManUK]

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

Overhead Press

Warmup
20kg X 10
25kg X 10
30kg X 10
35kg X 5
40kg X 5

5/3/1
45kg X 5
52.5kg X 3
55kg X 6 (meant to be 57.5kg, misloaded bar)
57.5kg X 4

Joker Sets
60kg X 1
62.5kg X 1

First Set Last
45kg X 5 X 5

 

[MilkManUK]

Airdyne 15 minutes 5.15 miles

 

[MilkManUK]

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

Bench Press

Warmup
45kg X 10
55kg X 5
65kg X 5

5/3/1
70kg X 5
80kg X 3
90kg X 7

Joker Sets
100kg X 1
105kg X 1

First Set Last
70kg x 4 sets of 5 reps
70kg X 10 reps

 

[MilkManUK]

Airdyne 20 minutes 7.20 miles

 

[MilkManUK]

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

Squat

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

5/3/1
112.5kg X 5
127.5kg X 3
142.5kg X 5

Joker Sets
150kg X 1
155kg X 1
162.5kg X 1

Front Squat
47.5kg X 10
47.5kg x 10
50kg X 10

Plate front raises
Kettlebell curls
Kettlebell tricep extensions
Band pullaparts
Band side lateral raises

 

[rikwebb]

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


Kettlebell curls
Kettlebell tricep extensions

Good to see the most important work here