The MilkMan Delivers: Beyond

That was on purpose, trying to get a rise out of him... LOL
Likely wales is on the list since I believe Williams is a welsh name.

Speaking of that sort of stuff. I found out my great great great great grandfather was born in Jamaica. James Williams; his grandfather was of African descent. Ancestry is a cool website.

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?
 
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
 
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?
My wife and I watched a doc on Cardiff Castle last night. We're definitely going to Wales!
 
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
 
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.
 
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
 
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
 
Brilliant.. Cardiff castle, I've pissed up against this ancient historic building many times during a night out on the swish.
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.
 
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:
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:
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
 
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
 
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
 
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
 
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
 

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