2023 Week 6 Training Log

February 6 – 12, 2023

Mark Brown

February 13, 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, stiff bar – 315 x 3, x 3, x 3, x 3, x 3, x 3, x 3
Bent over rows, straight bar – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Calf raises, seated leg press machine – 140kg x 40, 150kg x 25, 160kg x 25, 170kg x 20
Abduction, machine – 295 x 50, x 50
Leg extensions – 115 x 12, 145 x 10, 175 x 10, 205 x 10

Wednesday
Chest press, American cambered bar inside grip – 128 x 3, x 3; 198 x 3, 208 x 3, 218 x 3
Chest press, acb narrow grip – 128 x 3, x 3; 198 x 3, 208 x 3, 218 x 3, 228 x 2
Chest press, acb third grip – 128 x 3, x 3; 198 x 3, 208 x 3, 218 x 3, 228 x 2
Chest press, acb outside grip – 128 x 3, x 3; 198 x 3, 208 x 3, 218 x 3, 228 x 3, 238 x 1, x 1, x 1
Flat dumbbell press – 100 x 6, 110 x 4
Dumbbell flies, flat – 30 x 12, 35 x 12, 40 x 12
Muscle mace giant set – 50 x 10(x 10(x 10), 55 x 10(x 8)(x 8), 60 x 8(x 8)(x 8)
Straight arm lat pulldowns – 70 x 10, x 10; 80 x 8, x 8
Side lateral raises, dumbbells – 10 x 12, 150 x 12, 20 x 12

Thursday
Unscheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Deadlift, from floor – 135 x 6, 225 x 6, 315 x 3, x 3; 365 x 3, x 3; 385 x 1, x 1, x 1
Leg press, wide low placement – 478 x 15, 568 x 15, 658 x 15, 748 x 15
Hip thrusts, barbell – 275 x 12, 315 x 12, x 12
Leg curls, laying flat – 65 x 12, 80 x 8, 95 x 8
Abduction, machine – 295 x 50, x 50 x 50

Sunday
Bench press, bands – 135 x 6, 185 w/ 70lbs bands – x 6, 205 w/70s x 6, 225 w/70s x 3, x 3; 245 w/70s x 2, 225 w/100 lb bands x 2
Incline press – 185 x 6, 205 x 6, 225 x 3, x 3
Viking press – 140 x 12, 165 x 12, 190 x 12
Tricep pushdowns, v shape attachment – 70 x 12, 75 x 12, 80 x 12, 85 x 12
Incline dumbbell press – 65 x 12, 70 x 10, 75 x 12, 80 x 12

Steps/miles
Monday – 22,058 steps, 10.03 miles. Tuesday – 24,406 tips, 11.17 miles. Wednesday – 22,553 steps, 10.13 miles. Thursday – 21,224 steps, 9.61 miles. Friday – 22,575 steps, 10.23 miles. Saturday – 6,926 steps, 3.51 miles. Sunday – 6,151 steps, 2.79 miles. Total – 125,893 steps, 57.47 miles.