The MilkMan Delivers: The Road to 40

[MilkManUK]

Walking 45 minutes. Nice easy walk with my boys to start their 6 week school summer holidays.

 

[MilkManUK]

Bench Press
60kg x 5
65kg x 5
70kg x 3 x 5 reps
80kg x 3 x 3
90kg x 5 x 2 reps

Squat
60kg x 5
70kg x 5
80kg x 5
92.5kg x 3 x 5 reps
100kg x 3 x 3
110kg x 5 x 2 reps

Barbell Shrugs
90kg x 5 x 5

Seated DB Overhead Press
11kg DBs x 3 x 12 reps

Had a huge BBQ yesterday so put the calories to good use and went a little heavier this session than previous ones as of late.

 

[MilkManUK]

Bench Press
62.5kg x 5
67.5kg x 5
70kg x 5
72.5kg x 3 x 5 reps

Squat
65kg x 5
75kg x 5
85kg x 5
95kg x 3 x 5 reps

Front Squat
65kg x 3 x 5 reps

Trapbar Deadlift
65kg x 5
85kg x 5
105kg x 5
125kg x 3 x 5 reps

 

[MilkManUK]

AM: Walk 45 minutes with my sons. Will get another one in after lunch.

 

[MilkManUK]

PM: Walking 1hr

 

[MilkManUK]

SOHP
20kg x 5
25kg x 5
27.5kg x 5
30kg x 5
35kg x 5
40kg x 15
30kg x 5 x 10 reps

Front Squat
40kg x 5
50kg x 5
60kg x 5
70kg x 3 x 5 reps

Band Pullaparts
4 x 25 reps

Barbell Curls
14kg x 30, 30, 30, 10

Back to Judo tonight.

 

[MilkManUK]

Judo technical 1hr 15mins.
Great to be back on the mat tonight.

 

[MilkManUK]

AM: Walking 30 minutes to pub for a big breakfast with my sons. 45 minute walk home afterwards via a woodland route.

Will get some lifting done this afternoon.

 

[MilkManUK]

Trapbar Deadlift
65kg x 5
75kg x 5
85kg x 5
95kg x 5
105kg x 5
120kg x 25
105kg x 5
95kg x 5 x 10 reps

Band Pullaparts
6 x 25 reps

 

[MilkManUK]

Walking 1hr
Airdyne 10 minutes

 

[MilkManUK]

Bench Press
40kg x 5
50kg x 5
60kg x 5
62.5kg x 5
72.5kg x 5
82.5kg x 13
62.5kg x 5 x 10 reps

Front Squat
45kg x 5
55kg x 5
65kg x 5
75kg x 3 x 5 reps

DB rows & KB rows

 

[MilkManUK]

Airdyne 20 minutes, nice easy pace, but enough to get a sweat going.

 

[MilkManUK]

AM: Thai pad session and a bit of sparring

 

[MilkManUK]

PM: Squat
60kg x 5
70kg x 5
75kg x 5
80kg x 5
90kg x 5
102.5kg x 10
80kg x 5 x 10 reps

Bench Press
40kg x 20, 20
45kg x 20, 20, 15, 10

Barbell Shrugs
45kg x 35
55kg x 30
60kg x 20, 20

 

[MilkManUK]

SOHP
20kg x 5
25kg x 5
30kg x 5
32.5kg x 3
37.5kg x 3
42.5kg x 13
32.5kg x 5 x 10 reps

Front Squat
60kg x 5
70kg x 5
80kg x 3 x 5 reps

Barbell Curls
14kg x 40, 30, 25, 15

Band Pullaparts 4 x 25 reps

 

[MilkManUK]

Judo 1hr 15 mins

 

[MilkManUK]

Trapbar Deadlift
65kg x 5
85kg x 5
95kg x 5
100kg x 3
112.5kg x 3
127.5kg x 30
100kg x 5 x 10 reps

Seated DB Overhead Press
11kg DBs x 3 x 15 reps
2.5kg DBs x 2 x 30 reps

Neckwork

 

[MilkManUK]

Bench Press
60kg x 5
62.5kg x 5
65kg x 5
67.5kg x 3
77.5kg x 3
87.5kg x 10
67.5kg x 5 x 10 reps

Barbell Shrugs
Rows
Band Pullaparts

 

[MilkManUK]

AM: Walking 1hr

 

[MilkManUK]

PM: Squat
60kg x 5
70kg x 5
80kg x 5
85kg x 3
97.5kg x 3
110kg x 12
85kg x 5 x 10 reps

Front Squat
85kg x 5
85kg x 3
60kg x 2 x 6 reps

Facepulls 3 x 25 reps
Band Pullaparts 4 x 25 reps