2023 Week 5 Training Log

January 30 – February 5, 2023

Mark Brown

February 6, 2023

Monday
Scheduled rest day – recovery

Tuesday
Free squat, straight bar – 135 x 6, 225 x 6, 315 x 3, x 3; 245 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3
Straight leg deadlift, from floor – 315 x 3, x 3, x 3, x 3, x 3, x 3
Barbell rows, bent over – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Calf raises, seated deadlift machine – 140kg x 40, 150kg x 25, 160kg x 25, 170kg x 12
Adduction, machine – 295 x 50, x 50
Abduction – 170 x 12, 295 x 10, x 10, x 10
Leg extensions, machine – 115 x 12, 145 x 12, 175 x 10, 205 x 8

Wednesday
Flat dumbbell press – 75 x 12, 105 x 10, 110 x 10, 115 x 8, 120 x 5, 125 x 3
Seated dumbbell overhead press – 50 x 12, 55 x 12, 60 x 9, 65 x 7
Chest press, iso-lateral wide press machine, unilateral simultaneous – 90 x 8, x 8, 115 x 6, x 6
Straight arm lat pulldowns – 72.5 x 12, x 12; 80 x 10, x 10
Side lateral raises, machine – 80 x 12, 95 x 12, 110 x 12, 125 x 10
Pec fly, machine – 105 x 12,135 x 12, 150 x 12, 165 x 12
Rear deltoid fly, machine – 105 x 12
Seated tricep extension, machine – 90 x 15, 100 x 12, 110 x 12, 120 x 12

Thursday
Tricep pushdowns, pronated grip – 50 x 15, 57.5 x 12, 65 x 12, 72.5 x 12, 80 x 12, 87.5 x 12
Cable curls, narrow grip – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 12
Seated overhead tricep press, narrow grip ez curl dumbbells – 45 x 12, 55 x 12, 65 x 12, 75 x 12
Dumbbell curls, alternate twist – 35 x 10, 40 x 10, 45 x 10
Preacher curls, dumbbells R then L – 35 x 12(x 12), 40 x 12(x 12), 45 x 10( x 10)
Tricep pulldowns, single arm cable only R then L – 10 x 30(x 30, 15 x 25(x 25), 20 x 15( x 15), 25 x 12( x 12)

Friday
Scheduled rest day – recovery

Saturday
Deadlift, 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
Leg press, low outside then inside narrow superset – 478 x 15( x 15), 568 x 15( x 15), 658 x 15(x 15), 748 x 15(x 10)
Hip thrust, barbell – 275 x 12, 295 x 10, 315 x 12
Leg curl, single leg machine R then L – 53 x 12( x 12), 68 x 10( x 10), 93 x 8(x 8)
Calf raise, seated leg press machine – 140kg x 40, 150 kg x 30, 160kg x 25, 170kg x 15
Abduction, machine – 295 x 50, x 50, x 50
Adduction, machine – 295 x 10, x 10, x 10

Sunday
Bench press, to chest – 135 x 6, 225 x 3, x 3; 245 x 3, x 3; 255 x 3, x 3, 265 x 3
Incline press – 155 x 6, 185 x 6, 205 x 3, x 3; 215 x 3, x 3
Standing overhead press, straight bar – 135 x 3, x 3, x 3; 145 x 3, x 3, x 3; 155 x 3, x 3
Tricep pushdowns, v shape attachment – 72.5 x 12, 80 x 12, 87.5 x 12, 95 x 10
Lat pulldown, pronated grip – 42.5 x 12, 50 x 12, 60 x 12, 70 x 12
Tricep dip – 90 x 12, 105 x 12, 120 x 12

Steps/miles
Monday – 21,163 steps, 9.65 miles. Tuesday – 25,096 steps, 11.26 miles. Wednesday – 22,733 steps, 10.26 miles. Thursday – 22,342 steps, 10.09 miles. Friday – 23,167 steps, 10.69 miles. Saturday – 7,816 steps, 3.55 miles. Sunday – 6,831 steps, 3.25 miles. Total – 129,148 steps, 58.75 miles.