2022 Week 36 Training Log

September 5 – 11, 2022

Mark Brown

September 12, 2022

Monday
Scheduled Day Off – Recovery

Tuesday
Free Squat, Cambered Bar – 175 x 6, 265 x 6, 335 x 3, x 3, x 3; 355 x 3, x 3, x 3; 375 x 3, x 3; 385 x 3, x 3
Banded Pin Pulls – 245 w/ 70 lb bands x 6, 275 w/70s x 6, 295 w/70s x 6, 315 w/70s x 3, x 3; 325 w/70s x 3, x 3
Calf Raises, Cambered Bar – 225 x 25, x 25, x 25, x 25
Good Mornings, Cambered Bar – 175 x 6, 185 x 6, 195 x 6, 205 x 6

Wednesday
American Cambered Bar Press, Inner Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3
ACB, 2nd grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3
ACB, 3rd grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3; 238 x 3, x 3
ACB, Outer Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3; 238 x 3, x 3; 248 x 3, x 3
Flat dumbbell Press – 100 x 9, 110 x 6, 115 x 4
Straight Arm Lat Pulldown – 70 x 8, x 8; 80 x 8, x 8
Flat Tricep Press, Dumbbells- 15 x 10, 25 x 10, 30 x 10, 35 x 10
Side Lateral Raises – 10 x 10, 25 (EZ curl bar) x 8, x 8, x 8

Thursday
Seated Overhead Tricep Press, EZ Curl Bar – 45 x 15, 55 x 12, 65 x 12, 75 x 12
Standing Curls, EZ Curl Bar Wide Grip – 45 x 15, 55 x 12, 65 x 12, 75 x 12
Muscle Mace Giant Set – 45 x 10(x 8)(x 8), x 10(x 8)(x 8); 50 x 8(x 8)(x 8), x 8(x 8)(x 8)
Preacher Curls, EZ Curl Bar Wide Grip – 45 x 20, 65 x 20, 85 x 15, 95 x 12
Tricep Pushdowns, Pronated Grip – 70 x 12, x 12, x 12, x 10
Preacher Curls, EZ Curl Narrow Grip – 95 x 15, 85 x 15, 65 x 20, 45 x 20
Tricep Pushdown, Single Arm R then L – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12), 25 x 12(x 12); L only 25 x 12, 20 x 12, 10 x 15

Friday
Scheduled Day Off – Recovery

Saturday
Scheduled Day Off – Recovery

Sunday
Bench Press, Wide Grip – 135 x 8 wide, x 6 normal, x 6 narrow superset; 225 x 6, 275 x 3, x 3, x 3, x 3; 285 x 2, x 2
Narrow Grip Incline Press – 185 x 6, 225 x 3, x 3; 230 x 3, x 3
Pin Press – 225 x 4, x 2, 3, x 3; 235 x 3 x 3, x 3, x 3
Viking Press – 160 x 12, 185 x 12, 185 w/chain x 12, 185 w/2 chains x 10
Tricep Pushdowns, V attachment – 70 x 12, x 10, x 12, x 12
Rack Push-ups – Bodyweight x 12, x 12, x 12, x 12

Steps/Miles
Monday – 25,889 steps, 11.8 miles. Tuesday – 27,782 steps, 12.4 miles. Wednesday – 24,093 steps, 10.8 miles. Thursday – 23,447 steps 10.6 miles. Friday – 25,138 steps, 11.4 miles. Saturday – 4,910 steps, 2.5 miles. Sunday – 5,265 steps, 2.4 miles. Total – 136,524 steps, 61.9 miles.