2022 Week 40 Training Log

October 3 – 9, 2022

Mark Brown

October 10, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Scheduled Rest Day – Recovery

Wednesday
Chest Press, American Cambered Bar Inside Grip – 138 x 6, 198 x 3, x 3; 218 x 3, 198 x 3
Chest Press, ACB Narrow grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3
Chest Press, ACB 3rd Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3
Chest Press, ACB Wide Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3
Incline Dumbbell Press – 100 x 8, 110 x 6, x 110 x 6
Straight Arm Lat Pulldown – 70 x 10, x 10; 80 x 8, x 8

Thursday
Skullcrushers, EZ curl Bar – 45 x 20, 65 x 15, 75 x 12, 85 x 10
Standing Curls. EZ Curl Bar Outer Grip – 45 x 20, 65 x 15, 75 x 12, 85 x 12
Muscle Mace Giant Set – 50 x 10(x 8)(x 8), x 10(x 8)(x 8); 55 x 10(x 8)(x 8), x 10(x 8)(x 8)
Preacher Curls, EZ Curl Bar Outer 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 12
Preacher Curls, EZ Curl Bar Inner Grip – 95 x 12, 85 x 15, 65 x 20, 45 x 20
Single Arm Pushdowns, Pronated Grip R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 15(x 15), 25 x 12(x 12); L only x 20 x 12, 15 x 15, 10 x 20, 5 x 25

Friday
Scheduled Rest Day – Recovery

Saturday
Unscheduled Rest Day – Set up for Week 41

Sunday
Banded Bench Press, Normal Grip – 135 x 12, 185 w/70 lb bands x 6, 205 w/70 x 6, 225 w/70 x 5, 185 w/100 lb bands x 6, 225 w/100 x 3
Narrow Grip Incline Press – 225 x 3, x 3, x 3, x 3. x 3
Standing Overhead Press, Straight Bar – 135 x 3, x 3; 145 x 3, x 3; 155 x 3, x 1, x 1
Floor Press – 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3, x 3
Rack Pushups – bodyweight x 20, 10, x 10, x 10

Steps/Miles
Monday – 24,916 steps, 11.2 miles. Tuesday – 23,893 steps, 10.8 miles. Wednesday – 26,184 steps, 11.7 miles. Thursday – 25,317 steps, 11.4 miles. Friday – 25,929 steps, 11.7 miles. Saturday – 4,467 steps, 2.2 miles. Sunday – 4,303 steps, 2.0 miles. Total – 135,009 steps, 61 miles.

Notes

Friday wasn’t conducive to a squat because I was quite tired after work. Decided against squatting Saturday ultimately because I was certain I wasn’t going to be recovered in time for box squats on Tuesday. I did learn how to handle the last 3 months of the year as far as legs go. Aiming to get back to a 5 day schedule with the next wave. The result of not having the second leg day has made the last 5 weeks upper body heavy, which I think will be fine in the long term because that will reverse in January and February.