2023 Week 19 Training Log

May 8 – 14, 2023

Mark Brown

May 16, 2023

Monday
Scheduled rest day – recovery

Tuesday
Unscheduled rest day – hang with family

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 3, x 3; 255 x 3, x 3; 265 x 3, x 3
Isometric flat hold, top position cambered bar – 225 x 60 sec, 245 x 60 sec, 255 x 60 sec, 265 x 60 sec
Floor press, straight bar – 225 x 3, x 3, x 3, x 3; 245 x 3, x 3, x 3, x 3
Tricep pushdowns, v shape attachment – 70 x 12, 75 x 12, 80 x 12, 85 x 12

Thursday
Free squat, straight bar – 135 x 8, 225 x 8, x 8; 275 x 6, x 6
Deadlift, from floor – 225 x 3, x 3, x 3, x 3, x 3, x 3
Lunges, dumbbells R then L – 45 x 5( x 5), 50 x 5( x 5)
Calf raises, seated leg press machine – 150kg x 40, 160kg x 30, 170kg x 25, 180kg x 25
Prone leg curls, machine – 65 x 12, 80 x 12, 95 x 12
Leg extensions, 115 x 12, 145 x 10, 175 x 8
10 minutes stationary seated bike

Friday
Unscheduled rest day – brother’s house

Saturday
Scheduled rest day – recovery, keep days in line

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, 235 x 3, x 3; 245 w/chain x 3, x 2
Incline press – 185 x 6, 195 x 6, 205 x 6, 215 x 6
Pin press – 205 x 6, 225 x 3, x 3
Tricep pushdown, narrow pronated grip – 70 x 12, 75 x 12; 80 x 12, 85 x 12
Tricep cable pull over – 45 x 12, 50 x 12, 55 x 12, 60 x 12

Steps/Miles
Monday – 11,385 steps, 5.5 miles. Tuesday – 3,963 steps, 1.75 miles. Wednesday – 6,229 steps, 3.03 miles. Thursday – 9,587 steps, 4.38 miles. Friday – 4,640 steps, 2.22 miles. Saturday – 15,531 steps, 7.37 miles. Sunday – 6,882 steps, 3.37 miles. Total – 58,217 steps, 27.62 miles.