2022 Week 8 Training Log

February 21, 2022 – February 27, 2022

Mark Brown

February, 27, 2022

Monday
Low Bar Straight Bar Squats – 135 x 8; 225 x 8; 315 x 6, x 6; 345 x 3, x 3, x 3, x 3; 365 x 3, x 3, x 3, x 3
Deadlift, Power Bar – 315 x 3, x 3 x 3, x 3; 345 x 3, x 3, x 3, x 3; 365 x 2, x 2, x 2, x 2
Calf Raises – 100 kg x 30, 120 kg x 30, 140 kg x 20, 160 kg x 20
Barbell rows – 135 x 6, x 6, x 6, x 6
Straight Bar Good Mornings – 135 x 8, 155 x 6, 155 x 6
Single Leg Leg Curls, Each Leg – 35 x 10, 60 x 10, 85 x 8

Tuesday
Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 12, 75 x 10
EZ Bar Curl, superset with above – 45 x 12, 55 x 12, 65 x 10, 75 x 8
Lat Pulldown 85 x 15, 100 x 12, 120 x 10, 140 x 8
Tricep Pushdown, Pronated Grip – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 10, 87.5 x 8
Tricep Pushdown, Pronated Close Gip – 50 x 12 57. 5 x 12, 65 x 12, 72.5 x 10, 80 x 10, 87.5 x 8
Cable Curls – 42.5 x 12, 50 x 12, 57. 5 x 12, 65 x 10, 72.5 x 8
Straight Arm Lat Pulldown – 60 x 12, 70 x 12, 80 x 12, 85 x 8
Preacher Curls, Machine – 45 x 10, 70 x 8, 80 x 8, 90 x 6
Weighted Crunches, Machine – 110 x 15, 125 x 15, 140 x 15, 155 x 15, 170 x 10
Medicine Ball Over Shoulder – 6 minutes

Wednesday
Flat Dumbbell Press – 105 x 11, 110 x 8, 115 x 7, 120 x 5, 125 x 3
Narrow Grip Incline Press – 185 x 6, x 6, x 3, x 3; 195 x 3, x 3, x 3, x 3
Seated Overhead Dumbbell Press – 50 x 15, 55 x 10, 60 x 8; 65 x 6, 70 x 5
Read Deltoid Flies – 85 x 15; 100 x 15, 115 x 15
Side Lateral Raises – 95 x 12
Floor Press – 225 x 2, x 2, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Bar Push-ups, super set with Floor Press – Body weight x 8, x 8, x 8

Thursday
Scheduled Day Off – Recovery

Friday
High Bar Straight Bar Squats – 135 x 8, 225 x 8; 315 x 3, x3, x 3, x 3; 345 x3, x 3, x 3, x3; 365 x 3, x 3, x 3, x 3; 385 x 2
Sumo Deadlift – 315 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Leg Press – 658 x 12, 748 x 12, 838 x 12, 928 x 10
Prone Leg Curl – 65 x 12, 80 x 12, 95 x 10, 110 x 10
Cable Rows – 35 x 12, 42.5 x 12, 50 x 12, 60 x 12, 70 x 12
Leg Extensions – 115 x 10, 145 x 10, 175 x 10, 205 x 10
Calf Raises – 100 kg x 30, 120 kg x 30, 140 kg x 20, 160 kg x 15,
Leg Extensions – 115 x 10, 145 x 10, 175 x 8, 205 x 8
Abduction – 295 x 50, x 50
Adduction – 295 x 15, x 15, x 15, x 15

Saturday
Unscheduled Day off – Rest

Sunday
Incline Dumbbell Press – 70 x 12, 100 x 11, 105 x 9, 110 x 8, 115 x 5, 120 x 3
Bench Press – 185 x 6, 225 x 3, x 3, x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x3
Standing Overhead Press – 95 x 6, 115 x 6, 125 x 6, 135 x 6, 145 x 3, x 3; 155 x 2, x 2
Floor Press – 225 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 2, x 2
Arnold Press – 45 x 12, 50 x 10, 55 x 8, 60 x 6, 65 x 4
Cable Crossover – 35 x 15, 42.5 x 15, 50 x 12, 57.5 x 10

Steps/Miles
Monday – 28,589 steps, 14.6 miles. Tuesday – 23,469 steps, 11.6. Wednesday – 21,845 steps, 10.8. Thursday – 24,814 steps, 12.3 miles. Friday – 20,925 steps, 10.3 miles. Saturday – 5,309 steps, 2.9 miles. Sunday – 7,227, 3.4 miles Total – Miles – 132,178 steps, 65.9 miles.