2023 Week 18 Training Log

May 1 – 7, 2023

Mark Brown

May 8, 2023

Monday
Scheduled rest day – recovery

Tuesday
Free squat, straight bar – 135 x 12, 225 x 8, x 8, x 8, x 8
Lunges, dumbbells R then L – 45 in each hand x 10 steps(x 10 steps), 50 x 5 steps (x 5 steps), x 5 steps(x 5 steps)
Calf raises, leg press machine – 150 kg x 50, 160 kg x 25, x 25, x 25
Leg extensions – 115 x 12, 145 x 12, 175 x 12, 205 x 8
15 minute walk on treadmill – .76 miles

WednesdayChest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3Chest press, ACB narrow grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3Chest press, ACB third grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 2Chest press, ACB outer grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 2Incline press, dumbbells – 70 x 12, 80 x 12, 85 x 9, x 10Flat isometric hold, cambered bar held out – 175 x 60 sec, 225 x 60 sec, 245 x 60 sec, 265 x 60 sec

Tricep pushdowns – 55 x 12, 65 x 12, 75 x 12, x 12

Thursday
Flat tricep press, ez curl bar narrow grip – 45 x 15, 75 x 15, x 15, x 15
Preacher curls, ez curl bar wide grip – 75 x 15, x 15, 85 x 12, x 12
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)
Preacher curls, dumbbells R then L – 40 x 12( x 12), x 12(x 12), x 12( x 12), x 12( x 12)
Tricep pulldowns, single arm R then L – 10 x 12( x 12), 20 x 12( x 12), 25 x 12( x 12)

Friday
Scheduled rest day – recovery

Saturday
Scheduled rest day – recovery

Sunday
Bench press, chains 44 pounds added at top – 135 x 6 wide, x 6 inside, x 6 narrow giant set, 225 x 8, 225 w/chain x 6, 245 w/chain x 3, x 3, x 3
Incline press – 185 x 6, 195 x 6, 205 x 6, 215 x 6
Pin press – 225 x 5, 235 x 3, 225 x 3
Tricep pushdown, narrow pronated grip – 70 x 12, 12; 80 x 12, x 12
Tricep cable pull over – 50 x 12, 12, x 12, x 12

Steps/miles
Monday – 3,758 steps, 1.91 miles. Tuesday – 9,768 steps, 4.74 miles. Wednesday – 10,648 steps, 4.99 miles. Thursday – 9,199 steps, 4.33 miles. Friday – 6,380 steps, 3.23 miles. Saturday – 5,652 steps, 2.67 miles. Sunday – 5,942 steps, 2.67 miles. Total (Through Sat) – 51,347 steps, 24.54 miles.