2022 Week 9 Training Log

February 28, 2022 – March 6, 2022

Mark Brown

March 6, 2022

Monday
Low Bar Straight Bar Squats – 135 x 8; 225 x 6; 315 x 3, x 3, x 3, x 3; 345 x 3, x 3, x 3, x 3; 365 x 3, x 3, x 3, x 3; 385 x 2, x 2
Deadlift, Power Bar – 315 x 3; 345 x 3, x 3, x 3, x 3; 365 x 3, x 3, x 3, x 3; 385 x 2, x 2, x 2, x 2
Calf Raises – 100 kg x 30, 120 kg x 30, 140 kg x 25, 160 kg x 15
Barbell rows – 135 x 8, x 8, x 8, x 8
Straight Bar Good Mornings – 135 x 8, 155 x 6, 155 x 6
Single Leg Leg Curls, Each Leg – 35 x 10, 70 x 10, 80 x 8
Adduction – 295 x 50, x 50

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 10, 160 x 8
Tricep Pushdown, Pronated Grip -72.5 x 12, 80 x 10, 87.5 x 8
Tricep Pushdown, Pyramid – 50 x 12 57. 5 x 12, 65 x 12, 72.5 x 10, 80 x 10, 87.5 x 10, 95 x 8
Cable Curls – 42.5 x 12, 50 x 12, 57. 5 x 12, 65 x 10,
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,
Walking on Treadmill – 73:25 minutes, 4.0 speed, No Incline, 4.06 Miles.

Wednesday
Flat Dumbbell Press – 75 x 12, 105 x 10, 110 x 8, 115 x 6, 120 x 4, 125 x 3
Narrow Grip Incline Press – 185 x 6, x 6; 195 x 3, x 3, x 3, x 3
Seated Overhead Dumbbell Press – 50 x 10, 55 x 10, 60 x 8; 65 x 8, 70 x 4
Read Deltoid Flies – 85 x 12; 100 x 12, 115 x 12
Floor Press – 225 x 3, x 3, x 3, x 3; 235 x 2, x 3, x 3, x 2
Bar Push-ups, super set with Floor Press – Bodyweight x 8, x 8, x 8, x 8

Thursday
Scheduled Day Off – Recovery

Friday
High Bar Straight Bar Squats – 135 x 8, 225 x 6; 315 x 3, x3, x 3, x 3; 345 x3, x 3, x 3, x3; 365 x 3, x 3, x 3, x 3
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 12
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
Calf Raises – 100 kg x 30, 120 kg x 30, 140 kg x 30, 160 kg x 30

Saturday
Unscheduled Day off – Weather

Sunday
Incline Dumbbell Press – 70 x 12, 100 x 10, 105 x 8, 110 x 8, 115 x 6, 120 x 3
Bench Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 2, x 2, x 2
Standing Overhead Press – 115 x 6, 125 x 6, 135 x 3, x 3; 145 x 3, x 3
Floor Press – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Arnold Press – 45 x 12, 50 x 10, 55 x 8, 60 x 6, 65 x 5
Cable Crossover – 35 x 15, 42.5 x 15, 50 x 15, 57.5 x 15
Side Lateral Raise, Machine – 80 x 10, 95 x 10, 110 x 10

Steps/Miles
Monday – 8,318 steps, 4.1 miles. Tuesday – 16,980 steps, 8.6 miles. Wednesday – 7,537 steps, 3.7 miles. Thursday – 4,700 steps, 2.6 miles. Friday – 8,044 steps, 3.9 miles Saturday – 6,714 steps, 3.6 miles. Sunday – 5,779 steps, 2.8 miles. Total – 58,099 steps, 29.3 miles.