2023 Week 23 Training Log

June 5 – June 11, 2023

Mark Brown

June 13, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

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, 238 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 3, 238 x 1
Flat chest press, dumbbells – 80 x 12, 100 x 8, 110 x 6
Tricep pushdowns, v shape attachment 70 x 15, 75 x 12, 80 x 12, 85 x 12

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, American cambered bar third grip – 78 x 6, 128 x 6, 138 x 3, x 3; 148 x 6, 158 x 3, x 3; 168 x 3, x 3; 178 x 3
Muscle mace, giant set – 50 x 10(x 10)(x 10), 55 x 8 (x 8)( x 8), 60 x 10(x 8)(x 8), 65 x 8(x 8)(x 8)
Machine press, rack arms per hand – 55 x 8, 75 x 8, 95 x 8
Rolling tricep press, flat single arm R then L- 15 x 12(x 12), 25 x 12(x 12), 30 x 12( x 12)
Side lateral raises, single arm R then L – 10 x 12( x x 12), 15 x 12( x 12)
Tricep pulldowns, single arm R then L – 10 x 20(x 20, 15 x 20( x 20), 20 x 20(x 20)

Saturday
Scheduled rest day – setting up following week
Golfed, mowed front yard

Sunday
Bench press, paused 1-2 seconds at bottom – 135 x 10, 225 x 6, 245 x 6, 255 x 3, x 3; 265 x 3, x 3
Incline press, inside line grip – 185 x 6, 215 x 6, 225 x 3, 235 x 3, x 3
Isometric bench press, bar into safety pin – 45 (bare bar) x 6 max effort, 95 x 6 max effort, 135 x 3, x 3 max effort, 155 x 3, x 3 max effort
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 16, 95 w/chain x 13
Rack pushups – bodyweight x 12, x 12, x 12
Tricep pushdowns – 35 x 12, x 12 warm up; 70 x 15, 75 x 12, 80 x 8, x 8

Steps/miles
Monday – 30,192 steps, 13.67 miles. Tuesday – 27,111 steps, 12.48 miles. Wednesday – 31,135 steps, 14.24 miles. Thursday – 26,586 steps, 12.18 miles. Friday – 28,463 steps, 13.01 miles. Saturday – 18,732 steps, 8.37 miles. Sunday – 3,679 steps, 1.68 miles. Total (thru Sat) – 165,898 steps, 75.63 miles.