2023 Week 12 Training Log

March 20 – 26, 2023

Mark Brown

March 27, 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
Hex bar deadlift, 12 inch pull – 235 x 6, 325 x 1, x 1, x 1, x 1, x 1, x 1; 345 x 1, x 1, x 1, x 1, x 1, x 1
Abductor, machine – 295 x 50, x 50, x 50
Calf raises, seated leg press machine – 150kg x 50, 160kg x 40, 170kg x 25, 180kg x 25

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
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 2
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 2
Seated overhead press, ACB – 128 x 3, x 3; 138 x 3, x 3; 148 x 3, x 3
Muscle mace, giant set – 50 x 10(x 10)(x 10), 55 x 10 (x 8)( x 10), 60 x 10(x 8)(x 10), 65 x 10(x 8)(x 8)
Dumbbell flies, flat – 30 x 12, 35 x 12, 40 x 12, 45 x 12
Lateral side raises, unilateral R then L – 10 x 12( x 12), 15 x 10( x 10), 20 x 10( x 10)

Thursday
Tricep pushdowns, pronated grip shoulder width – 50 x 15, 57.5 x 15, 65 x 15, 72.5 x 15, 80 x 15, 87.5 x 10
Cable curls, narrow grip – 42.5 x 20, 50 x 20, 57.5 x 15, 65 x 15
Overhead tricep extensions, cable – 42.5 x 12, 57.5 x 12, 65 x 12, 72.5 x 12
Preacher curls, dumbbells L then R – 35 x 15(x 15), 40 x 15(x 15), 45 x 15(x 15)
Wide grip curls, long dumbbells – 40 x 10, 50 x 10, 60 x 6
Seated tricep extension, 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 – 315 x 12, x 12, x 12, 315 x 12
Leg extensions – 115 x 12, 145 x 12, 175 x 12, 205 x 8
Seated leg curls – 130 x 10, 160 x 8, 175 x 8
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, 658 x 8
Abductor, machine – 295 x 50, x 50, x 50

Sunday
Bench press, to chest – 135 x 6 wide, x 6 inside, x 6 narrow, 225 x 12, x 12; 245 x 8, x 8, 185 x 15
Incline press – 185 x 6, 205 x 6, x 6
Dumbbell flies, flat – 35 x 12, 40 x 12, 45 x 12, 55 x 12
Muscle mace, giant set – 50 x 10(x 10)(x 10), 55 x 10 (x 8)( x 10), 60 x 10(x 8)(x 10), 65 x 10(x 8)(x 8)
Tricep extension, dumbbells one arm R then L – 10 x 10(x 10), 15 x 10(x 10), 20 x 10( x 10)
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 23,446 steps, 10.67 miles. Tuesday – 24,475 steps, 11.09 miles. Wednesday – 23,600 steps, 10.68 miles. Thursday – 24,207 steps, 11.10 miles. Friday – 24,307 steps, 11.13 miles. Saturday – 8,066 steps, 3.75 miles. Sunday – 6,430 steps, 3.19 miles. Total – 134,531 steps, 61.61 miles.