2023 Week 14 Training Log

April 3 – 9, 2023

Mark Brown

April 10, 2023

Monday
Scheduled rest day – recovery

Tuesday
Box squat, cambered bar – 175 x 12, 265 x 12, 315 x 6, x 6, 355 x 6, x 6, 375 x 6m x 6; 395 x 3, x 3, x 3; 415 x 3, x 3
Hex bar deadlift – 325(9 inch) x 3, x 3, x 3; 375(12 inch pull) x 3, x 3, x 3
Call raises – Bodyweight x 25, x 25, x 25, x2 5
Leg extensions, machine – 110 x 12, 130 x 12, 150 x 12, 170 x 12

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 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 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
Dumbbell press, incline – 80 x 10, 85 x 10, 100 x 8
Tricep extensions, ez curl bar – 75 x 12, x 12; 85 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)
Straight arm lat pulldowns, v shape attachment – 70 x 12, 75 x 12, 80 x 12, 85 x 12

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Black pulls, 12 inch – 135 x 6, 225 x 6, 315 x 3, x 3; 365 x 3, x 3; 385 x 3, x 3; 405 x 3, x 3; 415 x 2, x 2
Bent over barbell rows – 225 x 3, x 3, x 3, x 3, x 3, x 3, x 3, x 3
Preacher curls, Ez curl bar wide grip – 75 x 12, x 12; 85 x 12, x 12
Leg curls, R then L – 40 lb band x 12(x 12), 70 lb band x 12(x 12), x 12(x 12)
Abdominal (blank) R then L – 45 x 12(x 12), x 12(x 12), x 12(x12)

Steps/miles
Monday – 27,446 steps, 12.56 miles. Tuesday – 26,088 steps, 11.87 miles. Wednesday – 29,168 steps, 13.4 miles. Thursday – 25,930 steps, 11.79 miles. Friday – 24,914 steps, 11.36 miles. Saturday – 8,044 steps, 4.01 miles. Sunday – 5,159 steps, 2.35 miles. Total – 146,749 steps, 66.34 miles.