The MilkMan Delivers: Beyond

Discussion in 'Training Logs' started by MilkManUK, Dec 18, 2015.

  1. Flash_Monsta

    Flash_Monsta Black Belt

    Joined:
    Dec 17, 2005
    Messages:
    5,284
    Likes Received:
    1,967
    Location:
    Wales
    Hello! Yes, come to wales!! Williams is welsh I believe... Williams, jones, Mohammad and lewis prolly make up 90% of welsh surnames.


    Mohammad makes up 60% of that 90%..


    Joking I am.. or am I?
     
    NurseKnuckles likes this.
  2. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Back on the 5/3/1.

    Cycle 1, Week 1, Day 1 - SOHP

    Warmup Sets
    30kg x 5
    40kg x 5
    45kg x 3

    5/3/1
    50kg x 5
    57.5kg x 5
    65kg x 8

    Joker Set
    67.5kg x 5

    First Set Last
    50kg x 5 x 5

    Front Squat
    70kg x 5 sets of 3 reps
     
  3. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

    Joined:
    Jun 1, 2008
    Messages:
    9,828
    Likes Received:
    1,338
    Location:
    Brockville, Ontario
    My wife and I watched a doc on Cardiff Castle last night. We're definitely going to Wales!
     
    Flash_Monsta likes this.
  4. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 1, Day 2 - Deadlift

    Warmup Sets
    60kg x 5
    80kg x 5
    100kg x 3

    5/3/1
    122.5kg x 5
    140kg x 5
    157.5kg x 6

    Deadlift from block
    157.5kg x 2 sets of 3 reps

    First Set Last
    122.5kg x 5 x 5
    60kg x 20

    DB Curls
    5 sets of 10 reps

    Barbell Shrugs
    60kg x 4 sets of 10 reps
    60kg x 1 set of 20 reps
     
  5. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 1, Day 3 - Bench Press

    Warmup Sets
    60kg x 5
    70kg x 5
    75kg x 3

    5/3/1
    80kg x 5
    92.5kg x 5
    105kg x 7

    Joker Set
    110kg x 5

    First Set Last
    80kg x 5 x 5

    Front Squat
    80kg x 3
    90kg x 3
    100kg x 3
    110kg x 3

    Some light bodybuilding type stuff with dumbbells.
     
  6. Flash_Monsta

    Flash_Monsta Black Belt

    Joined:
    Dec 17, 2005
    Messages:
    5,284
    Likes Received:
    1,967
    Location:
    Wales
    Brilliant.. Cardiff castle, I've pissed up against this ancient historic building many times during a night out on the swish.
     
  7. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 1, Day 4 - Squat

    Warmup Sets
    60kg X 5
    80kg X 5
    90kg X 3

    5/3/1
    97.5kg X 5
    112.5kg X 5
    127.5kg X 8

    Joker Sets
    130kg X 5

    First Set Last
    97.5kg X 5 X 5

    Push Press AMRAP sets
    70kg X 12
    80kg X 7
    90kg X 2

    Trapbar deadlift doubles
    105kg X 2
    145kg X 2
    165kg X 2
    185kg X 2
    205kg X 2
     
  8. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 2, Day 1 - SOHP

    Warmup Sets
    20kg x 10
    30kg x 5
    40kg x 3

    5/3/1
    52.5kg x 3
    60kg x 3
    67.5kg x 7

    Joker Sets
    70kg x 3
    72.5kg x 2

    First Set Last
    52.5kg x 5 x 5

    Front Squat
    75kg x 5 sets of 3 reps

    Hammer Curls
    8kg x 15
    10kg x 12
    12.5kg x 10

    Front Plate Raise
    10kg x 12
    20kg x 2 sets of 7 reps

    Chins
    6 sets of 5 reps
     
  9. NurseKnuckles

    NurseKnuckles My Mom's stronger than you belt

    Joined:
    Jun 1, 2008
    Messages:
    9,828
    Likes Received:
    1,338
    Location:
    Brockville, Ontario
    Dude, nice!
    I'm really hoping to see both you and Milky when we go! My wife likes it when we get in with locals to get a more authentic view in addition to the touristy shit.
     
    Flash_Monsta likes this.
  10. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 2, Day 2 - Deadlift

    Warmup Sets
    60kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    130kg x 3
    150kg x 3
    167.5kg x 7

    First Set Last
    130kg x 6 sets of 5 reps

    Trapbar Deadlifts
    65kg x 3
    105kg x 3
    145kg x 3
    185kg x 3

    Machine Chest Press
    5 sets of 10 reps
     
    Last edited: Jun 26, 2018
  11. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 2, Day 3 - Squat

    Warmup Sets
    60kg x 5
    80kg x 5
    100kg x 3

    5/3/1
    105kg x 3
    120kg x 3
    135kg x 9

    Joker Sets
    140kg x 3
    145kg x 3
    150kg x 3

    First Set Last
    105kg x 5 x 5

    Push Press
    60kg x 3
    70kg x 5 sets of 3 reps

    Bodyweight: 91.8kg
     
    Last edited: Jun 28, 2018
  12. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 2, Day 4 - Bench Press

    Warmup Sets
    60kg x 5
    70kg x 5
    80kg x 3

    5/3/1
    87.5kg x 3
    100kg x 3
    112.5kg x 5

    Joker Sets
    115kg x 3
    117.5kg x 3

    First Set Last
    87.5kg x 3 sets of 5 reps

    Barbell curls
    14kg x 75 reps
     
  13. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

    Joined:
    Aug 2, 2010
    Messages:
    1,572
    Likes Received:
    622
    Location:
    Winnipeg
    Flash_Monsta likes this.
  14. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
  15. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 3, Day 1 - SOHP

    Warmup Sets
    20kg x 5
    30kg x 5
    40kg x 5
    50kg x 3

    5/3/1
    57.5kg x 5
    65kg x 3
    72.5kg x 4

    Joker Sets
    75kg x 2
    77.5kg x 1
    80kg x 1

    First Set Last
    57.5kg x 8
    57.5kg x 8
    57.5kg x 6
    57.5kg x 6

    Treadmill run / walk - 35 minutes
     
  16. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

    Joined:
    Aug 2, 2010
    Messages:
    1,572
    Likes Received:
    622
    Location:
    Winnipeg
    That would be awesome. Maybe someday. Should visit DW in Ontario first, I think
     
  17. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 3, Day 2 - Deadlift

    Warmup Sets
    60kg x 5
    100kg x 5
    120kg x 3

    5/3/1
    140kg x 5
    157.5kg x 3
    177.5kg x 2

    First Set Last
    140kg x 3 sets of 5 reps

    Front Squat
    60kg x 5
    70kg x 5
    80kg x 5 sets of 3 reps
    90kg x 3
    100kg x 2
    110kg x 2
     
  18. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Boxing bagwork - 30 mins.
    Stretching.
     
  19. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 3, Day 3 - Squat

    Warmup Sets
    60kg x 5
    80kg x 5
    100kg x 3

    5/3/1
    112.5kg x 5
    127.5kg x 3
    142.5kg x 8

    Joker Sets
    150kg x 1
    155kg x 1
    160kg x 1
    165kg x 1
    170kg x 1
    175kg x 1

    First Set Last
    112.5kg x 10
    112.5kg x 3 sets of 5 reps

    Front Squat
    112.5kg x 1
    115kg x 1
    100kg x 3
     
  20. MilkManUK

    MilkManUK Brown Belt

    Joined:
    Sep 26, 2005
    Messages:
    3,225
    Likes Received:
    1,756
    Cycle 1, Week 3, Day 4 - Bench Press

    Warmup Sets
    60kg x 5
    80kg x 5
    90kg x 3

    5/3/1
    92.5kg x 5
    105kg x 3
    117.5kg x 2

    Joker Sets
    117.5kg x 2 x 2

    First Set Last
    92.5kg x 2 sets of 5 reps

    Barbell Curls
    20kg x 2 sets of 25 reps
     

Share This Page