Fall Week 12 Training Log

Mark Brown

November 28, 2021

Monday
2 Board Press, using Shoulder Saver – 135 x 6, 275 x 3 , 285 x 2, x 2, 295 x 2, 305 x1, x1, 255 x 5, 245 x 5
Narrow Grip Incline Bench Press – 165 x 8, 185 x 8, 205 x 6, 225 x 3, 195 x 6
Seated Overhead Press, American Cambered Bar – 128 x 6, 138 x 6, 148 x 4, 158 x 2
Tricep Extension – 45 x 15, 55 x 15, 75 x 15, 85 x 13
Shoulder width Lat Pulldown – 90 x 10, 115 x 10, 140 x 10

Tuesday
Scheduled night off, full work day – Recovery

Wednesday
Safety Bar Yoke Bar Box Squat — 155 x 8, 245 x 6, 295 x 6, 315 x 6, 345 x 5, 365 x 5, 385 x 2
Hatfield Safety Bar Yoke Bar Box Squat – 385 x 5, 425 x 6, 445 x 6, 465 x 6,
Calf Raise, Hatfield style – 345 x 10, 365 x 10
Romanian Deadlift – 345 x 4, 365 x 4, 385 x 4, 405 x 2
Safety Bar Good Morning – 65 x 6, 115 x 6, 135 x 6
Leg Extensions – 130 x 10, 150 x 8, 170 x 8, 190 x 8

Thursday
Dumbbell Flat Press – 100 x 8, 105 x 8, 110 x 6, 115 x 5, 120 x 4, 125 x 3
Overhead Dumbbell Press – 45 x 8, 55 x 8, 65 x 8, 70 x 5
Rolling Tricep Press – 25 x 8, 30 x 6, 35 x 6
Cable Crossover – 42.5 x 12, 50 x 12, 57.5 x 12, 63.5 x 12
Rear Deltoid Fly – 90 x 10, 105 x 10, 120 x 8
Side Lateral Raise – 80 x 12, 95 x 12, 110 x 10
Seated Chest Machine Press – 255 x 8, 270 x 6, 285 x 5
Tricep Pushdown – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 10

Friday
Scheduled Day Off – Worked Full Day

Saturday
High Bar Squat – 135 x 8, 225 x 6, 275 x 6, 315 x 5, 345 x 3, 365 x 3
Leg Press – 478 x 12, 658 x 12, 838 x 12, 1018 x 7
Trap Bar Deadlift – 285 x 4, 325 x 4, 375 x 3, 395 x 3
Standing Leg Curl, per leg – 35 x 10, 60 x 10, 70 x 80, 85 x 8
Calf Raises – 100kg x 30, 120kg x 30, 140kg x 30, 160kg x 30
Cable Rows – 42.5 x 10, 50 x 10, 60 x 8, 35 x 12, 27.5 x 12
Abduction – 295 x 100
Adduction – 295 x 30

Sunday
Rope Pulldown – 20 x 12, 27.5 x 12, 35 x 12, 42.5 x 12
Tricep Pushdown, Pronated Grip – 42.5 x 12, 62.5 x 12, 72.5 x 12, 80 x 12
Cable Curls – 42.5 x 10, 50 x 10, 57.5 x 10, 65 x 8
Cable Double Curl – 10 x 12, 20 x 12, 25 x 12, 30 x 8
Single Arm Pulldown – 10 x 12, 15 x 12, 20 x 12, 25 x 12
Preacher Curl Machine – 45 x 10, 70 x 10, 80 x 8, 45 x 10
Wrist Curl, Dumbbells – 5 x 12, 10 x 12, 15 x 12, 20 x 12
31 minutes cardio on Treadmill walking at 4.0 and a couple minutes of running at 6.5/7.

Steps and Miles Walked

Monday – 29,908 steps, 15.2 miles. Tuesday – 22,501 steps, 11.4 miles. Wednesday – 22,218, 11 miles. Thursday – 5,975 steps, 2.8 miles. Friday – 26,222 steps, 13.2 miles. Saturday – 23,500 steps, 11.7 miles. Sunday (as of 5 pm CT) – 10,356 steps, 5 miles. Total – 140,680 steps, 70.3 miles

Notes

This week was hard and familiar at the same time. Started off very well with a strong bench press and chest session. It felt strong and has made me ready and excited this coming week when I bench press down to my chest for the first time in 2 months. Pulling the dumbbell press as the last supplemental lift on Mondays and Thursday helped a bit with recovery I think. It also allowed do some more shoulder supplemental and accessory work. I haven’t done that in awhile.

Wednesday’s back and leg session was the worst one I have had in awhile. It wasn’t get from an energy or lifting angle. You can see it in my lifts on that day. I just didn’t have it. I suspect it was because I did somethings at work I don’t normally do. My job is very good for getting my upper back and shoulders ready to go, but I did a task Wednesday there that is more lower back usage. It’s been a while since I’ve had to do it. The gym work still got done. It just wasn’t as smooth sailing so less weight got pulled and squatted.

Thursday I had off work because the place closes for the holiday so I made sure to get my lifting in before making my way to my parents for it. Instead of going to the garage, I went to the gym and hit a hypertrophy type chest day after hitting the flat dumbbell press as a main and overhead dumbbell press as supplemental. Last time I did what I did on Thursday was May.

Saturday was a great session. Very high energy and the session all worked. Didn’t have to wait on any machine or anything. I came prepared this time with the powerlifting belt and straps when I needed them. I can definitely feel my hamstrings getting much stronger with all the attention they are getting.

Sunday I got off my ass and decided to finish the week right. My Apple watch told me I had a perfect week of movement and exercise going so I got to the gym and get a good arm day in. It’s been a long while since I have gone to the gym to do only arms. I was inspired by the video Brian Shaw did with Jay Cutler in correlation with what I have been learning from Dave Tate lately. Extra cardio work never hurts.