2023 Week 7 Training Log

February 13 – 19, 2023

Mark Brown

February 20, 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 1, x 1
Straight leg deadlift – 315 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, x 3
Calf raises, seated leg press machine – 140kg x 40, 150kg x 30, 160kg x 25, 170kg x 25
Abductor, machine – 295 x 50, x 50
Leg extensions – 115 x 12, 145 x 10, 175 x 10, 205 x 8

Wednesday
Bench Press, to chest – 135 x 6, 225 x 6, 245 x 3, x 3; 255 x 3 x 3; 265 x 3, x 3
Seated overhead press, dumbbells – 50 x 12, 55 x 12, 60 x 12, 65 x 8
Seated overhead tricep press, long dumbbells – 55 x 12, 65 x 12, 75 x 12, 85 x 12
Tricep pushdowns, pronated grip – 72.5 x 15, 80 x 15, 87.5 x 12, 95 x 10
Chest press, isolateral wide press machine, per hand – 90 x 8, 115 x 8, x 8, x 6, x 6
Side lateral raises, machine – 80 x 12, 95 x 12, 110 x 12
Pec flies, machine – 105 x 12, 135 x 12, 165 x 12, 195 x 12
Seated tricep extensions, machine – 90 x 12, 100 x 12, 110 x 15, 120 x 12

Thursday
Scheduled rest day – bad weather, shoveled driveway

Friday
Scheduled rest day – extended recovery

Saturday
Cleans, singles – 75 x 5, 135 x 5
Clean and push press, singles – 135 x 5, 155 x 5
Sled push, 37 feet high push followed by low push lap – 90 x 4, 180 x 4, 270 x 4, 360 x 4
F8lat leg curls – 65 x 12, 80 x 12, 95 x 8
Calf raises, seated leg press machine – 140kg x 40, 150kg x 30, 160kg x 25, 170kg x 20
Abductor, machine – 295 x 50, x 50

Sunday
Bench press, banded – 135 x wide, x 6 inside; 205 w/70 lb bands x 6, 225 w/70s x 3, x 3; 235 x 3, x 3; 205 w/100 lb bands x 3, 215 w/100s x 3
Incline press, straight bar – 185 x 6, 225 x 3, x 3, x 3
Viking press – 160 x 12, 185 x 12, 185 w/ 30 lb chain x 10
Incline press, dumbbells – 80 x 12, 85 x 12, 100 x 9, x 8
Tricep pushdown, v shape attachment 70 x 12, 75 x 12, 80 x 12, 85 x 12
Dumbbell flies – 35 x 12, 40 x 12, 45 x 12

Steps/miles
Monday – 21,780 steps, 9.88 miles, Tuesday – 25,610 steps, 11.55 miles. Wednesday – 25,168 steps, 11.32 miles. Thursday – 20,720 steps, 9.38 miles. Friday – 22,696 steps, 10.4 miles. Saturday – 11,467 steps, 6.06 miles. Sunday – 6,100 steps, 2.94 miles. Total – 133,541 steps, 61.53 miles.