2022 Week 13 Training Log

March 28, 2022 – April 3, 2022

April 3, 2022

Monday
Unscheduled Day Off – Recovery

Tuesday
Two Board Press, Shoulder Saver – 135 x 6, 265 x 3, x 3, x 3, x 3; 275 x 3, x 3, x 3, x 3; 285 x 3, x 3; 295 x 3
Pin Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3
Narrow Grip Incline Press – 205 x 6, x 6; 225 x 3, x 3, x 3, x 3
Log Press – 121 x 6, 141 x 3, x 3, x 3, x 3; 151 x 3, x 3
Flat Dumbbell Press – 100 x 10 110 x 7, 115 x 4
Seated Overhead Dumbbell Press – 50 x 12, 55 x 10, 60 x 8, 65 x 7

Wednesday
Box Squat – 155 x 6, 245 x 6, 295 x 6, x 6; 315 x 3, x 3, x 3, 3
Assisted Box Squat – 345 x 3, x 3, x 6; 365 x 6, 365 x 6
Calf Raise, BodyWeight Not Included – 345 x 12, x 10; 365 x 10
Block Pulls – 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 40-5 x 3, x 3; 415 x 3
Barbell Rows – 135 x 8, x 8, x 8, x 8

Thursday
Tricep Pushdowns, Pronated Grip – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 10, 87.5 x 10
Cable Curls, Two Handed – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 10
Seated Overhead Tricep Press – 45 x 12, 55 x 12, 65 x 12, 75 x 10
EZ Curl Curls, Superset with Tricep Press – 45 x 12, 55 x 12, 65 x 10, 75 x 10
Lat Pulldown – 85 x 12, 100 x 12, 120 x 12, 140 x 10
Rolling Tricep Press – 25 x 10, 30 x 10
Preacher Curl, Dumbbells R(L) – 35 x 10 (x 12), 40 x 10 (x 10), 45 x 10 (x 10)
Tricep Extension, Machine – 90 x 10, 110 x 10, 120 x 10
Straight Arm Lat Pulldown – 72. 5 x 10, 80 x 8

Friday
Scheduled Day Off – Recovery

Saturday
Chest Press, American Press Bar Superset Outer Grips – 128 x 6, 198 x 6, 218 x 6, x 3, x 3; 228 x 3, x 3; 238 x 3
Chest Press, American Press Bar Narrow Grip – 178 x 3, x 3; 198 x 3, x 3, x 3, x 3; 208 x 3, x 3
Seated Overhead Press, APB 3rd Grip – 128 x 6, 138 x 6’ 148 x 3, x 3; 158 x 1, 148 x 3, x 3
Viking Press – 140 x 15, 170 x 12, 195 x 10, 195 w/ 30 lb chain x 10
Floor Press – 225 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3

Sunday
High Bar Squat – 135 x 6, 225 x 6, 345 x 3, x 3; 365 x 3, x 3, x 3, x 3; 315 x 6
Sumo Deadlift – 315 x 3, x 3, x 3, x 3, x 3, x 3
Leg Press – 658 x 15, 748 x 12, 838 x 12, 928 x 12
Cable Rows – 35 x 15, 42.5 x 12, 50 x 12, 60 x 12, 70 x 12
Prone Leg Curls – 65 x 12, 80 x 12, 95 x 12, 110 x 8
Calf Raises 110 kg x 40, 120kg x 30, 140 x 20
Adduction – 295 x 15, x 15, x 15, x 15, x 15

Step/Miles
Monday – 23,731 steps, 12.1 miles. Tuesday – 25,519 steps, 12.6 miles. Wednesday – 21,667 steps, 10.8 miles. Thursday – 23,606 steps, 11.9 steps. Friday – 23,247, 11.6. Saturday – 9,968 steps, 5.2 miles. Sunday – 6,331 steps, 3.1 miles. Total – 134,069 steps, 67.3 miles.

Notes

Not a lot to report here this week. Lifting both days of the weekend is a bit of a change but worthwhile to keep me busy for at least a few hours during the weekend. I’m not sure how long that trend will continue because of golf starting back up this month.