The MilkMan Delivers: The Road to 40

SOHP
32.5kg X 5
40kg X 5
45kg X 5
47.5kg X 5
55kg X 5
62.5kg X 4 failed the 5th rep
Rest a few moments then got a single rep at 62.5kg
37.5kg X 5 X 10 reps

Press-ups
7 X 11 reps

Front Plate Raises
10kg X 4 X 15 reps

Barbell Curls
30kg X 3 X 10 reps

Neckwork
 
Trapbar Deadlift
85kg X 5
105kg X 5
125kg X 5
145kg X 5
165kg X 5
187.5kg X 5
110kg X 5 X 10 reps

Front Squat
60kg X 3 X 6 reps
70kg X 3 X 5 reps
80kg X 3 X 4 reps
90kg X 3 X 3 reps

Push-ups: 10 X 10

Walking 40 minutes
 
Last edited:
Squat
65kg X 5
85kg X 5
105kg X 5
112.5kg X 5
127.5kg X 5
145kg X 5
85kg X 5 X 10 reps

Front Squat
65kg X 5
85kg X 5
105kg X 2
112.5kg X 1
112.5kg X 1

SOHP
30kg X 5
40kg X 5
50kg X 5
52.5kg X 3
60kg X 3
67.5kg X 3
37.5kg X 5 X 10 reps

Push-ups
7 X 12 reps

Front Plate Raises
10kg X 4 X 15 reps
 
Bench Press
60kg X 5
65kg X 5
70kg X 5
75kg X 3
85kg X 3
95kg X 3
52.5kg X 5 X 10 reps

Hammer Curls
4 X 25 reps

DB Curls
3 X 15 reps

Trapbar Shrugs
65kg X 20
75kg X 15
85kg X 12
95kg X 10
100kg X 7 X 8 reps

Neckwork

Push-ups
8 X 12 reps

Walking 1hr
 
Last edited:
Squat
60kg X 5
80kg X 5
100kg X 5
120kg X 3
137.5kg X 3
155kg X 3
85kg X 5 X 10 reps

SOHP
30kg X 5
40kg x 5
50kg X 5
55kg X 5
62.5kg X 3
70kg X 1
37.5kg X 5 X 10 reps

Barbell Shrugs
70kg X 3 X 15 reps
80kg X 3 X 10 reps

Barbell Curls
30kg X 3 X 8 reps

Seated Curls

Neckwork
 
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