2023 Week 3 Training Log

January 16 – 22

Mark Brown

January 23, 2023

Monday
Scheduled rest day – recovery

Tuesday
Free squat, straight bar – 135 x 6, 225 x 6, 315 x 3, x 3, x 3, x 3; 345 x 3, x 3, x 3, x 3
Leg press, outside low position – 388 x 15, 478 x 15, 568 x 15, 658 x 15
Leg press, narrow low position – 388 x 15, 478 x 15, 568 x 15, 658 x 15
Preacher curls, dumbbells R then L – 35 x 12(x 12), 45 x 12(x 12), x 12(x 12), 50 x 8(x 8)
Calf raises, seated leg press machine – 140kgs x 50, 150kg x 30, 160kg x 25, 170kg x 25
Adduction, machine – 295 x 50, x 50
Abduction, machine – 295 x 10, x 10, x 10, x 10

Wednesday
Flat dumbbell press – 75 x 12, 105 x 12, 110 x 7, 115 x 7, 120 x 5, 125 x 3
Seated overhead press, dumbbells – 50 x 12, 55 x 12, 60 x 10, 65 x 8
Tricep pushdowns 50 x 10, 60 x 10
Floor press, straight bar – 225 x 3, x 3, x 3, x 3, x 3, x 3
Chest press, wide machine unilateral simultaneous – 90 x 10, 115 x 8, 90 x 8, x 8
Side lateral raises, machine – 80 x 12, 95 x 12, 105 x 10
Seated tricep extensions – 90 x 12, 100 x 12, 110 x 12, 120 x 10, 130 x 10

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Deadlift, from floor – 135 x 6, 225 x 6, 315 x 3, x 3, x 3, x 3, x 1; 345 x 2, x 2, x 2, x 2, x 1
Barbell rows – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3

Sunday
Bench press, chains 45 lb added at top – 135 x 6, 225 x 6, 225 w/ chain x 6, 235 w/chain x 3, 245 w/chain x 3, x 3; 255 w/chain x 2
Incline press, inside grip – 225 x 3, x 3, x 3, x 3
Seated overhead press, American cambered bar – 128 x 6, 138 x 6, 148 x 3, x 3; 158 x 3, x 3
Muscle mace, giant set – 50 x 10(x 8)(x 8), 55 x 10( x 8)(x 8), 60 x 10(x 8)(x 8)
Straight arm lat pulldowns – 70 x 10, x 10; 80 x 8, x 8

Steps/Miles
Monday – 19,691 steps, 8.93 miles. Tuesday – 22,409 steps, 10.16 miles. Wednesday – 19,392 steps, 8.71 miles. Thursday – 19,685 steps, 8.94 miles. Friday – 28,743 steps, 13.13 miles. Saturday – 8,936 steps, 4.6 miles. Sunday – 10,149 steps, 5.56 miles. Total – 129,005 steps, 60.03 miles.