2023 Week 2 Training Log

January 9 – 15, 2023

Mark Brown

January 16, 2023

Monday
Scheduled rest day – Recovery

Tuesday
Free squat, straight bar – 135 x 6, 225 x 6, 315 x 3, x 3; 345 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 2
Straight leg deadlift, from floor pronated grip – 225 x 3, x 3; 275 x 3, x 3, x 3, x 3
Preacher curls, dumbbells R then L – 30 x 12( x 12), 35 x 12(x 12), 40 x12(x 12), 45 x 12(x 12)
Calf raises, seated leg press machine – 140kg x 40, 150kg x 25, 160kg x 25, 170kg x 25
Adduction, machine – 295 x 10, x 10, x 10
Leg extensions – 115 x 12, 145 x 10, 160 x 10, 175 x 10, 190 x 8
Abduction, machine – 295 x 20, x 20, x 20, x 20, x 20

Wednesday
Flat dumbbell press – 65 x 10, 105 x 10, 110 x 9, 115 x 7, 120 x 5, 125 x 4
Seated overhead press, dumbbells – 50 x 12, 55 x 12, 60 x 10, 65 x 8
Floor press – 225 x 3, x 3, x 3, x 3, x 3, x 3
Flat tricep press, long dumbbells – 65 x 10, 75 x 10
Chest press, hammer press machine unilateral – 90 x 8, 115 x 6, 135 x 3
Seated lat pulldown, neutral grip – 42.5 x 10, 50 x 10, 60 x 10
Seated lat pulldown, the mag – 60 x 10, 70 x 8
Rear delt flies – 100 x 10, 115 x 10

Thursday
Tricep pushdowns, prorated grip – 50 x 15, 65 x 15, 72.5 x 15, 80 x 15, 87.5 x 12
Cable curls, narrow grip – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 12
Rolling tricep press, dumbbells unilateral – 25 x 12, 30 x 10, 35 x 8
Standing curls, dumbbells unilateral – 35 x 8, 40 x 8, 45 x 8
Preacher curls, plate loaded machine single arm R then L – 45 x 10(x 10), 25 x 10(x 10), 35 x 10(x 10)
Weights tricep dips, 75 x 10, 90 x 10
Seated tricep extensions, machine – 90 x 12, 100 x 12, 110 x 12, 120 x 12

Friday
Scheduled rest day – recovery

Saturday
Unscheduled rest day – mental reset

Sunday
Bench press, Chains 45 lbs at top – 135 x 12, 225 x 6, 225 w/chain x 6, 235 w/chain x 3, x 3; 245 w/chain x 3 x 3, 255 w/chain x 3, 265 w/chain x 2
Incline press, narrow grip – 225 x 3, x 3, x 3, x 3
Seated overhead press, American cambered bar – 128 x 6, 138 x 6, 148 x 6, 158 x 3, x 3; 168 x 1, x 1, x 1
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)
Rack pushups – bodyweight x 10, x 10, x 10, x 10
Dumbbell flies – 20 x 12, 30 x 12

Steps/Miles
Monday – 21,578 steps, 9.89 miles. Tuesday – 23,634 steps, 10.76 miles. Wednesday – 24,765 steps, 11.26 miles. Thursday – 22,831 steps, 10.27 miles. Friday – 23,275 steps, 10.64 miles. Saturday – 1,613 steps, .76 miles. Sunday – 5,585 steps, 2.54 miles. Total – 123,281 steps, 56.12 miles.