2022 Week 47 Training Log

November 21 – November 27, 2022

Mark Brown

November 28, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Unscheduled Rest Day – Illness

Wednesday
Unscheduled Rest Day – Illness

Thursday
Scheduled Rest Day – Holiday, Illness

Friday
Scheduled Rest Day – Extended Recovery

Saturday
Scheduled Rest Day – Extended Recovery

Sunday
Chest Press, American Cambered Bar Inside Grip – 138 x 6, 198 x 3, x 3; 178 x 3, x 3
Chest Press ACB Narrow Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 3, x 3
Chest Press, ACB Normal Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 2, x 2
Chest Press, ACB Outside Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 2, x 2
Tricep Extensions, Wiggly Bar – 75 x 12, 75 w/chains x 12, 85 w/chains x 8, 95 w/chains x 8
Incline Press, Narrow Grip 225 x 3, x 3, x 3
Straight Arm Lat Pulldowns – 70 x 12, x 12; 80 x 8, x 8
Tricep Pushdown, Pronated Grip – 70 x 12, x 12, x 12, x 12
Rack Push-ups – Bodyweight x 12, x 12, x 12, x 12

Steps/Miles
Monday – 21,358 steps, 9.72 miles. Tuesday – 16,418 steps, 7.37 miles. Wednesday – 12,465 steps, 5.75 miles Thursday – 2,115 steps, .94 miles. Friday – 24,262 steps, 11.0 miles. Saturday – 17,567 steps, 8.0 miles. Sunday – 4,833 steps, 2.19 miles. Total – 99,018 steps, 44.97 miles.

Notes

I was sick this week and didn’t train as a result. I didn’t miss work but the illness combined with the lack of hours at work in the normal time frame created a low step and mile count. This is the first time I’ve been below 100,000 steps since I was on vacation a few months ago. It wasn’t particularly serious. I think it was a cold mixed with a major allergy flare up that made both worse. This isn’t the first time this has happened. The biggest was the suppression of hunger. If I are too much, I could tell very easily. I was probably able to train by Friday but I decided to let myself some extra recovery. I’ve been training seriously for damned near 4 months now without much of a break.

Sunday’s pressing session was an interesting one. As people who actually read this can see, it was a mix of the typical Sunday and Wednesday session. Pete hadn’t used the American Cambered Bar in awhile and told me he was down to use it. The session ended up being a bit lighter than my past 9 or ACB sessions. The bar felt heavier Sunday. I could tell I hadn’t lifted in a week. The tricep extensions with the fat wiggly axel bar I have went as it normally does. In many ways, the session overall was good, very out of the ordinary and almost straight out of 2020.