2023 Week 4 Training Log

January 23 – 29, 2023

Mark Brown

January 30, 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 2
Straight leg deadlifts, from floor – 275 x 3, x 3, x 3; 315 x 3, x 3
Barbell rows – 225 x 3, x 3, x 3, x 3, x 3, x 3
Adduction – 295 x 50, x 50
Abduction – 295 x 12, x 12, x 12
Leg Extensions – 115 x 12, 145 x 10, 175 x 10

Wednesday
Flat dumbbell press – 75 x 12, 100 x 12, 110 x 12, 115 x 6, 120 x 6, 125 x 4
Seated overhead press, dumbbells – 50 x 12, 55 x 12, 60 x 10, 65 x 7
Floor press, straight bar – 225 x 3, x 3, x 2, x 2, x 2, x 2
Side lateral raises, machine – 80 x 12, 95 x 12
Cable crossovers – 35 x 15, 50 x 15 (42.5 L), 57.7 x 12
Lat pulldowns, mag bar – 42.5 x 12, 50 x 12, 60 x 12, 70 x 12
Seated tricep extensions, machine – 90 x 12, 100 x 12, 110 x 12, 120 x 12, 130 x 12

Thursday
Tricep pushdowns, pronated grip shoulder width – 50 x 15, 57.5 x 15, 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 12
Cable curls, narrow grip – 42.5 x 8, 50 x 8
Flat tricep press – 55 x 12, 65 x 12, 75 x 12, 85 x 8
Standing curls – 35 x 12
Preacher curls, dumbbells R then L – 35 x 12 (x 12), 40 x 12(x 12), 45 x 12(x 12), 50 x 8( x 8)

Friday
Scheduled rest day – recovery

Saturday
Unscheduled rest day – snow day

Sunday
Bench Press, from floor – 135 x 6, 225 x 6, 255 x 3, x 3, x 3; 275 x 3, x 3, x 3; 285 x 2, x 2
Incline press – 165 x 3, x 6; 185 x 6, 205 x 6, x 3, x 3
Standing overhead press, barbell – 135 x 3, x 3, x 3; 145 x 3, x 3, x 3; 155 x 3, x 3; 165 x 1
Tricep dips, machine – 105 x 12, x 12, 120 x 12, 135 x 12
Tricep pushdowns, v shape attachment – 50 x 15, 65 x 15, 72.5 x 15, 80 x 15, 87.5 x 15, 95 x 8
Lat pulldowns, mag grip – 42.5 x 12, 50 x 12, 60 x 12, 70 x 12
Seated bench press, negatives on machine – 285 for 5 seconds x 5, x 5

Steps/miles
Monday – 23,897 steps, 10.89 miles. Tuesday – 25,454 steps, 11.56 miles. Wednesday – 24,370 steps, 11.04 Thursday – 21,089 steps, 9.57 miles. Friday – 22,730 steps, 10.41 miles. Saturday – 2,340 steps, 1.10 miles. Sunday – 9,990 steps, 4.53 miles. Total – 129,870 steps, 59.1 miles.