January 2 – 8, 2023
Mark Brown
January 9, 2023
Monday
Scheduled Rest Day – Keeping on schedule
Tuesday
Free Squat, Straight Bar – 135 x 6, 225 x 6. 315 x 3, x 3; 345 x 3, x 3; 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3
Stiff Leg Deadlift – 225 x 3, x 3; 275 x 3, x 3
Leg Press, low outside foot position then low narrow foot position superset – 388 x 20(x 12), 478 x 15(x 15), 568 x 15(x 15), 658 x 15(x 15)
Standing Leg Curls, R then L – 35 x 8(x 8), 60 x 8(x 8)
Leg Extensions – 115 x 10, 145 x 10, 175 x 10
Calf Raises, Seated Leg Press – 230 x 20, 270 x 15, 310 x 15
Abduction, Machine – 295 x 20, x 20, x 20, x 20, x 20
Adduction, Machine – 295 x 10, x 10, x 10, x 10, x 10
Wednesday
Flat Dumbbell Press – 75 x 10, 105 x 10, 110 x 8, 115 x 8, 120 x 6,125 x 3
Seated Overhead Dumbbell Press – 50 x 12, 60 x 8, 65 x 6
Tricep Pushdowns, V shape attachment – 70 x 12, x 12, x 12
Flat Tricep Press, EZ Curl Bar – 45 x 8, 65 x 10, 75 x 10
Straight Arm Lat Pulldown – 72.5 x 10, x 10; 80 x 8, x 8
Chest Press, Hammer Strength Wide Press Machine Unilateral – 90 x 8, 135 x 5, x 5; 145 x 4
Tricep Extensions, Machine – 90 x 12, 100 x 12, 110 x 12, 120 x 12
Thursday
Scheduled Rest Day – Recovery
Friday
Scheduled Rest Day – Recovery
Saturday
Deadlifts, stiff bar from floor – 135 x 6, 225 x 6, 315 x 3, x 3; 365 x 1, x 1, x 1; 385 x 1, x 1, x 1; 405 x 1, x 1, x 1; 415 x 1
Barbell Rows, stiff bar – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Hip Thrusts, barbell – 245 x 8, 275 x 12, 295 x 10, 315 x 12
Leg curls, single leg R then L – 53 x 8(x 8), 78 x 8(x 8), 93 x 8(x 8)
Preacher Curls, dumbbells R then L – 35 x 12(x 12), 40 x 12(x 12), 45 x 12(x 12)
Back Row Machine, unilateral R and L – 90 x 10, 100 x 8, 115 x 8, x 8
Abduction – 295 x 20, x 20, x 20, x 20, x 20
Adduction – 295 x 10, x 5
Calf Raises, seated leg press machine – 140kg x 25, 150kg x 25, 160kg x 25, 170kg x 25
Sunday
Bench Press, Chains weight +45 lbs at bottom, 60 lbs at top – 135 x 6, 225 x 6, 225 w/chains x 6, 235 w/chains x 3, x 3; 245 w/chains x 3, x 3
Incline Press, inside grip – 225 x 2, x 3, x 3, x 3
Seated Overhead Press, american cambered bar – 128 x 6, 138 x 3, x 3; 148 x 3, x 3; 158 x 3, x 3
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)
Straight Arm Lat Pulldown – 70 x 10, x 10; 80 x 8, x 8
Rack push ups – bodyweight x 10, x 10, x 10, x 10, x 10
Steps/Miles
Monday – 20,658 steps, 9.38 miles. Tuesday – 21,584 steps, 9.77 miles. Wednesday – 18,502 steps, 8.28 miles. Thursday – 16,448 steps, 7.42 miles. Friday – 20,959 steps, 9.6 miles. Saturday – 8,049 steps, 3.73 miles. Sunday – 8,781 4.26 miles. Total – 114,981 steps, 52.44 miles.
Notes
I returned to the gym this week for 3 of my 4 lifting days. The weather has been consistently cold enough for me to choose to put more effort into muscular development than I have been in 2022. I am primarily working on squat or deadlift, not a full leg/back day when I am lifting in the garage.
Life Through Lifting 