2022 Week 4 Training Log

January 24, 2022 – January 30, 2022

Mark Brown

January 30, 2022

Monday
Low Bar Straight Bar Squats – 135 x 8, 225 x 8; 315 x 3, x 3; 345 x 3, x 3; 365 x 3, x 3, 385 x 2, x 2
Deadlift, Power Bar – 315 x 6, 345 x 6, 365 x 3, x 3; 385 x 3, x 3; 405 x 1
Calf Raises – 100kg x 20, 120 x 15, 140 x 12, 160 x 12,
Barbell rows – 135 x 6, x 6, x 6, 155 x 6
Barbell Good Mornings – 135 x 6, 155 x 6,
Abductor – 295 x 20, x 20, x 20, x 20
Single Leg Leg Curls, Each Leg – 35 x 8, 60 x 8, 70 x 8, 85 x 8
Leg Extensions – 115 x 10, 130 x 10, 175 x 10, 205 x 8

Tuesday
Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 10
EZ Bar Curl, superset with above – 45 x 12, 55 x 12, 65 x 10
Lat Pulldown 85 x 12, 100 x 12, 120 x 10, 140 x 10, 160 x 8
Tricep Pushdown, Pronated Grip – 50 x 12, 57.5 x 10, 65 x 10, 72.5 x 10, 80 x 10, 87.5 x 8
Cable Curls – 42.5 x 12, 50 x 12, 65 x 8
Preacher Dumbbell Curls, One at a time – 35 x 10, 40 x 10, 45 x 8, 50 x 6
Straight Arm Lat Pulldown – 65 x 10, 72.5 x 10, 80 x 8, 87.5 x 8
Weighted Crunches, Machine – 110 x 12, 125 x 15, 140 x 12, 155 x 12
14 pound medicine ball over shoulder for 10 minutes – 6 min, then 4 min

Wednesday
Flat Dumbbell Press – 105 x 10, 110 x 9, 115 x 7, 120 x 5, 125 x 3
Narrow Grip Incline Press – 165 x 6, 185 x 3, x 3, x 3; 195 x 3, x 3, x 3; 205 x 2
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 8, 65 x 8, 70 x 7, 75 x 3
Floor Press – 185 x 6, 195 x 6, 205 x 6, 225 x 3, x 3; 235 x 3, x 3
Bar Pushup- 4 sets x 10
Read Deltoid Flies – 85 x 12; 100 x 10, 115 x 10

Thursday
Scheduled Day Off – Recovery

Friday
High Bar Straight Bar Squats – 135 x 8, 225 x 6; 315 x 3 , x3; 345 x 3, x3; 365 x 3, x 3; 385 x 2, x 2
Sumo Deadlift – 275 x 3, x 3; 315 x 3, x 3; 335 x 3, x3; 355 x 2, x 1
Leg Press – 478 x 15, 658 x 12, 838 x 10, 928 x 8
Prone Leg Curl – 65 x 10, 80 x 10, 95 x 8, 110 x 8
Calf Raises – 100kg x 20, 120 kg x 20, 140kg x 20, 160kg x 12,
Seated Cable Rows – 27. 5 x 12, 35 x 12, 42.5 x 12, 50 x 10, 60 x 10
Abduction – 295 x 20, x 20, x 20, x 20, x 20
Abduction – 295 x 10, x 10, x 10, x 10

Saturday
Incline Dumbbell Press – 100 x 9, 105 x 8, 110 x 5, 115 x 5, 120 x 3
Bench Press – 185 x 8, 225 x 3, x 3, x 3; 235 x 3, x 3 x 3; 245 x 2, x2
Pinned Bench Press, 2 Board – 185 x 6, 205 x 6, 225 x 6, 235 x 3, x 3
Standing Overhead Press – 95 x 6, 115 x 6, 125 x 6, 135 x 3, x 3; 145 x 3, x 3
Arnold Press – 45 x 12, 50 x 10, 55 x 8, 60 x 8, 65 x 4
Cable Crossover – 42.5 x 15, 50 x 15, 57.5 x 12, 65 x 12

Sunday
Scheduled Day Off – Recovery

Miles/Steps
Monday – 26,898 steps, 13.6 miles. Tuesday – 27,096 steps, 13.8 miles. Wednesday – 24,954 steps, 12.6 miles. Thursday – 23,777 steps, 12.1 miles. Friday – 23,935 steps, 11.9 miles. Saturday – 11,498 steps, 5.9 miles. Sunday – 4,245 steps, 2.3 miles. Total – 142,403 steps, 72.2 miles.