2023 Week 11 Training Log

March 13 – 19, 2023

Mark Brown

March 20, 2023

Monday
Scheduled rest day – recovery

Tuesday
Free squat, straight bar – 135 x 12, 225 x 12, 315 x 6, x 6: 345 x 3, x 3, x 3; 365 x 3, x 3
Sumo deadlift – 315 x 3, x 3, x 3, x 3
Goblet squat, dumbbell – 75 x 12, 90 x 8
Calf raises, seated leg press machine – 150kg x 40, 160kg x 40, 170kg x 30, 180kg x 26
Leg Extensions – 115 x 12, 145 x 12, 175 x 10, 205 x 8
Abductor, machine – 295 x 50, x 50, x 50

Wednesday
Chest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3
Chest press, ACB narrow grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 2, x 1
Chest press, ACB third grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3
Chest press, ACB outer grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3
Seated overhead press, ACB – 128 x 3, x 3; 138 x 3, x 3; 148 x 3 x 2
Dumbbell flies, flat – 30 x 12, 35 x 12, 40 x 12, 45 x 12
Flat dumbbell press, narrow 30 x 8, 35 x 8, 40 x 8
Muscle mace, giant set – 50 x 10(x 10)(x 8), 55 x 8 (x 8)( x 8)

Thursday
Tricep pushdowns, pronated grip – 50 x 15, 57.5 x 15, 65 x 15, 72.5 x 12, 80 x 12, 87.5 x 12
Cable curls, two handed narrow grip – 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 12
Overhead tricep extensions, cable – 25 x 15, 42.5 x 12, 50 x 12, 57.5 x 12, 65 x 12
Preacher curls, dumbbells L then R – 35 x 15(x 15), 40 x 15(x 15), 45 x 12(x 12)
Tricep pulldowns, no attachment R then L – 10 x 30(x 30), 15 x 25(x 25), 20 x 15(x 15)
Seated tricep extensions, machine – 90 x 12, 100 x 12, 110 x 12, 120 x 12

Friday
Scheduled rest day – recovery

Saturday
Deadlift, from floor – 135 x 6, 225 x 6, 315 x 6, 345 x 3, x 3; 365 x 1, x 1, x 1, x 1, x 1, x 1
Bent over barbell rows – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Hip thrusts, barbell – 225 x 12, 315 x 12, x 12, x 12
Calf raises, seated leg press machine – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Leg press, low wide placement – 478 x 15, 568 x 15
Abductor, machine – 295 x 50, x 50, x 50

Sunday
Bench press, from chest normal grip – 135 x 12, 225 x 6, x 8, x 8, x 8; 245 x 6, x 6, x 6, x 6
Incline press – 185 x 6, 205 x 6, x 5, x 6
Cable crossover – 35 x 15, 42.5 x 12, 50 x 12, 57.5 x 12
Lat pulldowns, MAG attachment – 42.5 x 12, 50 x 12, 60 x 12, 70 x 12, 80 x 12
Tricep pushdowns, V shape attachment – 50 x 15, 57.5 x 15, 65 x 15, 72.5 x 15, 80 x 15, 87.5 x 15
Flies, pec deck machine – 165 x 12, 180 x 12, 195 x 12, 210 x 12
Seated tricep extensions, machine – 90 x 12, 100 x 12, 110 x 12, 120 x 12

Steps/miles
Monday – 19,920 steps, 9.08 miles. Tuesday – 23,630 steps, 10.73 miles. Wednesday – 22,567 steps, 10.21 miles. Thursday – 23,142 steps, 10.59 miles. Friday – 23,782 steps, 10.91 miles. Saturday – 8,217 steps, 3.89 miles. Sunday – 9,442 steps, 4.51 miles. Total – 130,700 steps, 59.92 miles.