2023 Week 15 Training Log

April 10 – 16, 2023

Mark Brown

April 17, 2023

Monday
Scheduled rest day – recovery

Tuesday
Box squat, cambered bar – 175 x 12, 265 x 12, 355 x 6, 375 x 6, 405 x 3, x 3, 415 x 3, x 3 ; 425 x 3, x 3; 435 x 3, x 3
Hex bar deadlift, 12 inch – 290 x 6, 330 x 6, 380 x 3, x 3, x 3, x 3, x 3, x 3
Leg press, low outside placement – 478 x 20, 568 x 15, 658 x 15
Preacher curl, plate loaded machine – 45 x 12, 70 x 12, 80 x 12
Leg extension, machine – 115 x 12, 145 x 12, 175 x 12, 205 x 10
Calf raises, seated leg press machine – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Abductor, machine – 295 x 25, x 25, x 25, x 25
Adductor, machine – 295 x 12, x 12, 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
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, 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, x 3
Muscle mace, giant set – 50 x 10(x 10)(x 10), 55 x 10 (x 10)( x 10), 60 x 10(x 10)(x 10), 65 x 8(x 8)(x 8)
Floor press, straight bar – 225 x 6, x 6; 245 x 3, x 3, x 3, x 3; 255 x 3, x 3, x 3
Isometric chest press, machine per arm – 90 x 12, 115 x 8, x 8; 135 x 6
Tricep pushdowns, narrow pronated grip – 72.5 x 15, 80 x 15, 87.5 x 12
Cable crossovers – 35 x 15, 50 x 15, 57.5 x 15
Tricep pulldowns, single arm R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 20(x 20), 25 x 15(x 20)
Seated tricep extensions – 90 x 12, 100 x 12, 110 x 12, 120 x 12, 130 x 12
20 minutes seated cycling

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Block 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 3, x 3; 425 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
Calf raises, seated leg press machine – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Seated leg curls, machine – 130 x 12, 160 x 10, x 8
Abductor, machine – 295 x 50, x 50, x 50
Adductor, machine – 295 x 12, x 12, x 12, x 12, x 12
Preacher curl, dumbbell R then L – 35 x 15( x 15), 40 x 15( x 15), 45 x 15(x 15)
Standing curls, cable – 42.5 x 20, 50 x 15, 57.5 x 15, 65 x 15

Sunday
Unscheduled rest day – necessary recovery

Steps/miles
Monday – 7,057 steps, 3.64 miles. Tuesday – 7,954 steps, 3.6 miles. Wednesday – 8,987 steps, 4.14 miles. Thursday – 5,021 steps, 2.48 miles. Friday – 9,254 steps, 4.47 miles. Saturday – 9,185 steps, 4.37 miles. Sunday – 2,106 steps, 1.03 miles. Total – 49,564 steps, 23.73 miles.