2022 Week 26 Training Log

June 27 – July 3, 2022

Mark Brown

July 4, 2022

Monday
Scheduled Day off – Recovery
15 minute Walk

Tuesday
Free Squat, Straight Bar – 135 x 8, 225 x 6, 315 x 3, x 3; 365 x 3, x 3, x 3; 385 x 3, x 3; 405 x 2, x 2
Banded Pin Pulls, right below kneecap 1 70 lb band added to bar on each side for all sets – 225 x 6, 245 x 6, 265 x 6, 275 x 6, 285 x 6, 295 x 6, 305 x 3, x 3
Leg Extensions – 110 x 10, 130 x 10, 150 x 10, 170 x 10, 190 x 8
Calf Raises, Single Leg R then L – Bodyweight x 15(x 15), x 15(x 15), x 15(x 15), x 15(x 15), x 15(x 15)

Wednesday
Flat Dumbbell Press – 75 x 8, 105 x 12, 110 x 11, 115 x 9, 120 x 6, 125 x 4
Seated Overhead Dumbbell Press – 55 x 12, 60 x 12, 65 x 10, 70 x 10
Cable Crossover – 42.5 x 15, 50 x 12, 57.5 x 12, 65 x 10
Arnold Press – 50 x 8, x 8, x 8, x 8
Isometric Wide Chest Press, Machine, per hand – 90 x 8, x 8; 115 x 6, x 6; 140 x 6, x 6
Bent Over Rear Deltoid Rows – 10 x 20, 15 x 20. 20 x 20, 25 x 20
Machine Press, Negatives – 285 x 6, x 6, x 6, x 6

Thursday
Tricep Pushdowns, Pronated Grip – 45 x 15, 60 x 12, 70 x 12, 80 x 12, 90 x 8
Preacher Curls, EZ Curl Bar Wide Grip – 45 x 15, 65 x 15, 85 x 12, 95 x 12
Muscle Mace Giant Set – 45 x 10(x8)(x8), x 8(x 8)(x 8); 50 x 8(x 8)(x 8), x 8(x 8)(x 8)
Preacher Curls, EZ Curl Narrow Grip – 95 x 12, 85 x 12, 65 x 20, 45 x 20
Skullcrushers, Superset with Standing EZ Curl Bar Curls – 75 x 10(x 8), 85 x 8(x 8), 75 x 10(x 8), 75 x 10(x 8)
Single Arm Tricep Pushdowns, R then L – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12)

Friday
Straight Leg Deadlift – 95 x 5, 135 x 5, 145 x 6
Clean and Push Press, Singles – 95 x 5, 135 x 5, 145 x 5, 155 x 5, 165 x 4
Dumbbell Squats – 90 x 8, 95 x 8, 100 x 8, 105 x 8, 110 x 8, 115 x 8
Single Arm Dumbbell Box Deadlift, R then L – 100 x 3(x 3)x 3(x 3), 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 Pull, Per Hand – 90 x 10, 100 x 8, 105 x 8, 110 x 8
Prone Leg Curls – 80 x 12, 95 x 10, 110 x 10, 125 x 8
Calf Raises – 100 Kgs x 50, 120 kgs x 30, 140 kgs x 30, 160 kgs x 20

Saturday
Scheduled Day Off – Recovery

Sunday
Banded Press, To Chest Fast Press – 135 x 12, 225 x 12, 155 w/70 lb bands x 6, 185 w/70 bands x 6, 205 w/ 70 x 6, 225 w/70 x 6, 185 w/100 lb bands x 6, 225 w/100 bands x 2
Narrow Grip Incline Press – 225 x 6, x 6; 235 x 6, 245 x 3
JM Press, Dumbbells – 35 x 10, 40 x 10, 50 x 8
Viking Press, Clean and Strict Press – 135 x 12, 160 x 12, 180 x 10, 180 w/ 30lb chain x 8
Floor Press – 235 x 6, 245 x 3, x 3, x 3, x 3, 255 x 3, x 3
Rack Pushups – Bodyweight x 10, x 10, x 10, x 10, x 10

Steps/Miles
Monday – 27,779 steps, 12.8 miles. Tuesday – 24,017 steps, 11.2 miles Wednesday – 24,595 steps, 11.5. Thursday – 22,264 steps, 10.5 miles. Friday – 25,845 steps, 12.0 miles. Saturday – 4,958 steps, 2.6 miles. Sunday – 9,502 steps, 4.5 miles. Total – 138,960, 65.1 miles.