2022 Week 24 Training Log

June 13 – June 19, 2022

Mark Brown

June 20, 2022

Monday
Triceps Pushdowns – 45 x 12, 55 x 12, 65 x 12, 75 x 10, 85 x 10
Preacher Curls, EZ Curl Bar Outside Grip – 45 x 12, 65 x 15, 75 x 12, 85 x 12, 95 x 12
Single Arm Laying Tricep Extensions, Dumbbells R then L – 15 x 12(x 12), 20 x 12(x 12), 25 x 12(x 12), 30 x 10(x 10), 35 x 6(x 6)
Preacher Curls, EZ Curl Bar Narrow Grip – 95 x 12, 85 x 12, 75 x 15, 65 x 20, 45 x 20 (I lost count around 12)
Seated Overhead Tricep Press – 45 x 12, 75 x 12, 75 x 12
Standing Curls, EZ Curl Outside Grip – 45 x 12, 75 x 12, x 12

Tuesday
Box Squats, Yoke Bar – 155 x 10, 245 x 6, 315 x 6, 335 x 3, x 3; 345 x 3, x 3; 355 x 3, x 3
Box Hatfield Squats, Yoke Bar – 385 x 6, 405 x 3, x 3
Calf Raises – 335 x 25, 345 x 25, 255 x 20
Banded Deadlift, with 70 lb Bands – 225 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3
Barbell Rows – 185 x 6, x 6, x 6, x 6

Wednesday
Scheduled Day Off – Recovery
Mowed, Yard Work

Thursday
Flat Dumbbell Press – 75 x 8, 105 x 10, 110 x 8, 115 x 6, 120 x 6, 125 x 4
Arnold Press – 50 x 8, x 8, x 8; 55 x 8, x 8, x 8; 60 x 8, x 7
Isolateral Bench Press, Each Hand – 90 x 6
Isolateral Wide Chest Press, Each Hand – 90 x 6, x 6; 115 x 6 x 6; 135 x 3, x 3
Side Laterals – 80 x 12, 95 x 12, 110 x 12, 125 x 10
Cable Crossovers, Each Hand – 35 x 12, 50 x 12, 57.5 x 10, 65 x 10
Bent Over Rear Deltoid Flies, Dumbbells – 10 x 20, 15 x 20, 20 x 20, 25 x 15
Bench Press Negatives, Machine – 285 x 6, x 6, x 6

Friday
Tricep Pushdowns, Pyramid – 50 x 12, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 10, 95 x 10
Cable Curls, Narrow Grip Straight Bar – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 100, 72.5 x 10 (cheater)
Single Arm Cable Curls, Across – 10 x 15(x 15), 15 x 15(x 15), 20 x 12(x 12), 25 x 12(x 12)
Skullcrushers – 45 x 15, 65 x 12, 75 x 12, 85 x 10
Standing Curls, EZ Curl Bar Wide Grip superset with Skullercrushers – 45 x 12, 65 x 12, 75 x 12, 85 x 8
Single Arm Tricep Pulldowns, R then L – 10 x 15(x 15), 15 x 15(x 15), 20 x 12(x 15), 25 x 12(x 12)
Weighted Crunches – 110 x 15, 125 x 10, 140 x 10
Rowing Machine – 14:45 duration, 2972 m distance.

Saturday
Straight Leg Deadlift superset with Cleans – 95 x 5(x 5), 135 x 5(x 5), 155 x 5(x 3, x 3),
Hip Thrusts – 135 x 8, 225 x 10, x 10, x 10, 10, 10
Dumbbell Press – 80 x 8, 85 x 8, 90 x 8, 95 x 8
Single Arm Box Dumbbell Deadlift, R then L – 100 x 6(x 6), 105 x 3, x 3, (x 3), (x 3), 110 x 3(x 3), x 3(x 3), 115 x 3(x 3), x 3(x 3)
Isometric Lat Rows, Machine, Each Hand Simultaneously – 90 x 8, 100 x 8, 110 x 8, 115 x 8
Lunges, Each Leg – x 4

Sunday
Bench Press, Chains, 60 lbs at the top, 45 on the bottom extra – 135 x 12, 225 x 6, 245 x 6, 225 w/chain x 3, x 6; 245 w/chain x 3, x 3; 255 w/chain x 2, x 1
Narrow Grip Incline Press – 225 x 3, x 3, x 3, x 3; 235 x 3, x 3, x 3, x 3
Seated Overhead Press, ACB – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 2, x 1, x 3
Floor Press – 235 x 6, x 6; 245 x 3, x 3, x 3, x 3
Rack Pushups – Bodyweight x 10, x 10, x 10, x 10, x 10

Steps/Miles
Monday – 6,913 steps, 3.7 miles. Tuesday – 6,455 steps, 3.2 miles. Wednesday – 11,822 steps, 5.8 miles. Thursday – 6,951 steps, 3.5 miles, Friday – 7,565 steps, 3.8 miles. Saturday – 6,976 steps, 3.5 miles. Sunday – 7,254 steps, 3.5 miles. Total – 53,936 steps, 27 miles.

Notes

The training week wasn’t anything out of the norm except for pain centered on lower back during Saturday’s leg/back session for second week in a row. Unsure as to the cause. It could be how I prepare for session before doing it. Felt fine Sunday. Learned to not ice the back for too long. Pain was worse than at the gym.