June 6 – June 12, 2022
Mark Brown
June 13, 2022
Monday
Triceps Rope Pulls 25 x 10, 35 x 10
JM Press – 95 x 6, x 6; 115 x 6, x 6, 135 x 6, x 6; 135 w/chain x 6, x 6
Tricep Extension, Fat Wavy Bar – 75 x 10, 85 x 10, 95 x 8
Triceps Pushdown – 70 x 8, 80 x 8, 90 x 8
Standing EZ Curl Bars – 75 x 10, x 10, x 10, 85 x 10, 85 x 10
Cable Curls – 45 x 8, 50 x 8, 55 x 8
Seated Overhead Triceps Press – 45 x 12, 65 x 12, 75 x 12, 85 x 12
Preacher Curls, Superset Wide and Narrow Grips – 85 x 10(x 10), 75 x 12(x 12), 65 x 12(x 12), 45 x 12(x 12)
Rolling Triceps Press, Dumbbells in Each Hand – 15 x 10, 20 x 10, 30 x 8
Chain Grenade, Superset all 3 balls – 45 x 10(x 8)(x 8), x 10(x 8)(x 8), x 8(x 8)(x 8)
Tuesday
Box Squat, Cambered Bar – 175 x 6, 225 x 6, 265 x 6, 315 x 6, 355 x 6, 375 x 3, x 3; 385 x 3, x 3
Block Pulls, 3 Inch From Floor – 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 3, x 3; 415 x 3 (with belt)
Barbell Rows – 185 x 6, x 6, x 6, x 6
Calf Raises – 335 x 20, x 20, x 20, x 20
Wednesday
Flat Dumbbell Press – 75 x 8, 105 x 12, 110 x 9, 115 x 6, 120 x 5, 125 x 4, 120 x 4, 115 x 5
Cable Crossovers – 42.5 x 12, 50 x 8, 57.5 x 8, 65 x 6
Arnold Press – 50 x 8, x 8; 55 x 8, x 8, x 8; 60 x 8, x 6, x 8
Isolateral Wide Chest Press, Per Hand – 90 x 8, x 8; 115 x 8, x 8, x 8; 135 x 6, x 6, x 6
Side Lateral Raises – 80 x 10, 95 x 10, 110 x 10, 125 x 8
Rear Deltoid Flies – 115 x 10, 130 x 10, 145 x 8
Machine Chest Press Negatives, 5 seconds – 285 x 6
Thursday
Triceps Pushdowns, Pyramid – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 10
Single Arm Cable Curls, Each Arm From Bottom – 25 x 10, x 10, 30 x 8, x 8; 35 x 6, x 6
Single Arm Cable Curls, Each Arm From Across – 15 x 12, 20 x 12, 25 x 12, 30 x 12
Triceps Extension, EZ Curl Bar Outside Grip – 55 x 12, x 12; 65 x 12, x 12; 75 x 12, x 12
Standing Curls, EZ Curl Bar Outside Grip Superset with Extensions – 55 x 12, x 12; 65 x 10, x 10; 75 x 10, x 10
Single Arm Triceps Pulldown, Each Arm No Handle – 15 x 15, 20 x 15, 25 x 15, 30 x 15, x 15, x 10 (Last 2 sets right arm only)
Kettle Bell Holds, 30 Seconds Out in Front – x 35 lbs, x 35, x 35, x 35; x 26 lbs, x 26, x 26, x 26
Weighted Crunches – 110 x 15, 125 x 15, 140 x 15, 155 x 10
Friday
Scheduled Day Off – Recovery, Golf
Saturday
Leg Press – 478 x 12, 568 x 12, 658 x 12, 748 x 10
Dumbbell Squats – 60 x 8, 65 x 8, 70 x 8, 75 x 8, 80 x 8, 85 x 8
Single Arm Dumbbell Deadlift, Right then Left – 100 x 6(x 6), 105 x 6(x 6), 110 x 6(x 6), 115 x 6(x 6)
Hip Thrusts – 225 x 8, x 8, x 8, x 9, x 8
Isolateral Dumbbell Row, Weight in Each Hand – 90 x 8, 90 x 8; 100 x 8, x 8
Sunday
Chain Press, To Chest – 135 x 10, 225 x 6, 225 w/chain x 3, x 3: 235 w/chain x 3, x 3; 245 w/ chain x 3, x 3; 255 w/ chain x 3, x 3; 265 w/chain x 2, x 2
Pin Press – 225 x 3, x 6, x 3; 235 x 3, x 3
Narrow Gap Incline Press – 225 x 3, x 3, x 3, x 3
Seated Overheat Press, American Cambered Bar – 128 x 3, x 3; 138 x 6, 148 x 3, x 3; 158 x 3, x 3
Floor Press – 225 x 3, x 3; 235 x 3, x 3, x 3; 245 x 3, x 3
Steps/Miles
Monday – 7,829 steps, 3.9 miles. Tuesday – 7,034 steps, 3.4 miles. Wednesday – 8,143 steps, 4.0 miles. Thursday – 8,385 steps, 4.4 miles. Friday – 14,262 steps 7.2 miles. Saturday – 5,346 steps, 2.6 miles. Sunday – 8,169 steps, 4.4 miles. Total – 59,168 steps, 29.9 miles.
Notes
Heavy week of lifting because of week off for vacation. That’s why it was a 6 session week rather than a normal 5 session week. Note the number of steps being radically different.
I learned that front holds need to be done with some back support. The intention was to do one last exercise for the arms but the entirety of my back took the biggest brunt of it. Saturdays leg/back session, which was a speedy one, was highly uncomfortable. My lower back had a significant amount of pain in it between sets. I calmed it down by icing it down after the set. By Sunday nights pressing session, I was fine. I suspect the front holds with the kettle bell done on Thursday were to blame for the back pain.
Golf was terrible on Friday. Unsure what is causing the issue there. Conditions were fine I just can’t get consistent ball strikes right now. Unsure yet if strength and muscular development over fall, winter and spring of 2021-22 is helping me or not on golf course.
Unknown if vacation week off has helped lifts but cambered bar squat, block pulls, flat dumbbell press and chain press were significantly easier than the were the last time I did them.
Life Through Lifting 