The MilkMan Delivers: The Road to 40

[MilkManUK]

Airdyne 20 mins 6.66 miles

 

[MilkManUK]

Airdyne 10 minutes 3.82 miles

 

[MilkManUK]

Airdyne 15 minutes 5.32 miles
Band work: curls, front raises, side lateral raises, bent over rows

 

[MilkManUK]

Quick "pump" session consisting of:

Bench Press
Barbell curls
Dumbbell shrugs
Front plate raises
Dumbbell front lateral raises
Plate tricep extensions
Cable tricep pushdowns

 

[rikwebb]

Quick "pump" session consisting of:

Bench Press
Barbell curls
Dumbbell shrugs
Front plate raises
Dumbbell front lateral raises
Plate tricep extensions
Cable tricep pushdowns

Will be back to lifting properly soon, my home gym project's starting this week, only had dumbbells and kettlebells whilst the lockdowns been going on, all being well should be getting a barbell this week so i can get back to some proper lifts

 

[MilkManUK]

Will be back to lifting properly soon, my home gym project's starting this week, only had dumbbells and kettlebells whilst the lockdowns been going on, all being well should be getting a barbell this week so i can get back to some proper lifts

Nice, you going to start your log back up?

 

[MilkManUK]

Front Squat
55kg X 10
57.5kg X 10
60kg X 5
80kg X 5
85kg X 5
90kg X 5
95kg X 5

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

Deadlift

120kg X 5
137.5kg X 3
152.5kg X 9

Quick session before nightshift.

 

[rikwebb]

Nice, you going to start your log back up?

Hopefully when i can get some decent plates, then yeah i'll more than likely start up again

 

[MilkManUK]

Airdyne 15 minutes 4.82 miles

 

[MilkManUK]

Front Squat
60kg X 3
70kg X 3
80kg X 3
90kg X 3
100kg X 2
110kg X 1

Squat
112.5kg X 3 sets of 5 reps

Barbell curls
14kg X 2 sets of 30 reps
19kg X 20
24kg X 10

 

[MilkManUK]

Airdyne 20 minutes 6.94 miles

 

[MilkManUK]

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

Overhead Press

Warmup
20kg x 10
30kg x 5
40kg x 5

5/3/1
42.5kg x 5
47.5kg x 5
55kg x 6

First Set Last
42.5kg x 5 x 5

Barbell Curls
30kg x 2 sets of 10 reps

Band pullaparts
Band facepulls
Band tricep pushdown

Been doing a fair bit of overtime at work so the sessions are fairly brief until I get back into my 4 on, 4 off shift rotation.

 

[MilkManUK]

Airdyne 10 minutes 3.84 miles

 

[MilkManUK]

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

Squat

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

5/3/1
102.5kg X 5
117.5kg X 5
132.5kg X 8

First Set Last
102.5kg X 5 X 5

 

[MilkManUK]

Airdyne 21 minutes 7.04 miles

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

Bench Press

Warmup
45kg x 5
55kg x 5
60kg x 5

5/3/1
62.5kg x 5
72.5kg x 5
82.5kg x 10

Joker Set
87.5kg x 5

First Set Last
62.5kg x 10
62.5kg x 10
62.5kg x 10

Seated DB shoulder press

 

[MilkManUK]

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

Deadlift

Warmup
60kg X 5
85kg X 5
105kg X 5

5/3/1
115kg X 5
132.5kg X 5
150kg X 10

First Set Last
115kg X 3 sets of 5

 

[MilkManUK]

Airdyne 21 minutes 7.16 miles

 

[MilkManUK]

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

Overhead Press

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

5/3/1
45kg X 3
50kg X 3
57.5kg X 6

Joker Sets
60kg X 3

First Set Last
45kg X 5 X 5

Overhead triceps plate extensions
Plate curls

 

[MilkManUK]

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

Bench Press

Warmup
60kg X 5
62.5kg X 5
65kg X 5

5/3/1
67.5kg X 5
77.5kg X 5
87.5kg X 8

Joker Sets
90kg X 3
92.5kg X 3

First Set Last
67.5kg X 5 X 5

Front Squat
67.5kg X 1
80kg X 1
100kg X 1
110kg X 1
120kg X 1
130kg X 1

 

[MilkManUK]

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

Squat

Warmup
70kg X 5
90kg X 5
100kg X 5

5/3/1
110kg X 3
125kg X 3
140kg X 6

First Set Last
110kg X 5 X 5