2022 Week 48 Training Log

November 28 – December 4, 2022

Mark Brown

December 5, 2022

Monday
Scheduled Rest Day – Recovery

Tuesday
Box Squat, Yoke Bar – 155 x 6, 245 x 6, 335 x 3, x 3, x 3; 355 x 3, x 3, x 3; 365 x 3, x 3
Assisted Box Squat, Yoke Bar – 385 x 6, 405 x 3, x 3; 415 x 3, x 1
Straight Leg Deadlift – 225 x 3, x 3; 275 x 3, x 3; 295 x 3, x 3; 315 x 3, x 3
Barbell Rows – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Calf Raises – 335 x 20, x 20, x 20, x 20
Good Mornings, Yoke Bar – 155 x 3, x 3; 175 x 3, x 3

Wednesday
Unplanned Rest Day – Late work/Start of House Project

Thursday
Bench Press, Wide Grip – 135 x 6 wide, x 6 inside the line, x 6 narrow; 225 x 3, x 3; 245 x 3, x 3, x 3; 255 x 3, x 3, 2, x 1
Pin Press, From Chest – 225 x 5, x 1; 235 x 3, x 3
Seated Overhead Press, American Cambered Bar Third Grip superset with outside grip – 128 x 3 (x 3), 138 x 3(x 3), 148 x 3(x 3), 158 x 3(x 3), 168 x 2 Third only
Floor Press – 255 x 3, x 3, x 3, x 3’
Straight Arm Lat Pulldown, Narrow Pronated Grip – 45 x 10, 70 x 8, x 8; 80 x 8, x 8

Friday
Preacher Curls, Dumbbells R then L – 30 x 12(x 12), 35 x 12(x 12), 40 x 12(x 12), 45 x 12( x 12)
Muscle Mace Giant Set – 45 x 8( x 8)(x 8), x 8(x 8)(x 8), 50 x 8(x 8)(x 8), x 8(x 8)( x 8)
Flat Tricep Extensions, Dumbbells Simultaneous – 10 x 15, 15 x 12, 20 x 12
Standing Curls, Dumbbells R then L – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12)

Saturday
Unscheduled Rest Day – House Project, Drywall basement

Sunday
Chest Press, American Cambered Bar Inner Grip – 138 x 6, 198 x 3, x 3; 178 x 3
Chest Press, ACB Narrow Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 1
Chest Press, ACB Third Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 2
Chest Press, ACB Outside Grip – 138 x 6, 198 x 3, x 3; 218 x 3, x 3; 228 x 1
Dumbbell Press – 100 x 5, 95 x 5, 85 x 6, 80 x 6
Straight Arm Lat Pulldown – 70 x 10, x 10; 80 x 8, x 8
Rolling Tricep Press, Simultaneous – 15 x 15, 25 x 12, 30 x 8, 35 x 6

Steps/Miles
Monday – 24,449 steps, 11.32 miles. Tuesday – 24,867 steps, 11.29 miles. Wednesday – 23,907 steps, 10.77 miles. Thursday – 21,277 steps, 9.58 miles. Friday – 24,279 steps, 10.95 miles. Saturday – 7,791 steps, 3.45 miles. Sunday – 7,273 steps, 3.36 miles. Total – 133,843 steps, 60.72 miles.

Notes

Planned to lift on Saturday but a house project started and thwarted any real attempt to get to the gym.

Started the week with a hurt wrist. Have yet to fully identify exactly what in my wrist is hurt. It’s actually pretty close to what I would call an injury. I can’t do much with of anything with anything close to a supinated grip. Doing printed grip work on EZ curl bar also hurts like a motherfucker, too. It limited me to working unilaterally with dumbbells and pushdowns. Wrist is okay in neutral position if my wrist stays stays in line with the bar.