2023 Week 24 Training Log

June 12 – 18, 2023

Mark Brown

June 19, 2023

Monday
Scheduled rest day – recovery
Mowed back yard

Tuesday
Box squat, cambered bar – 175 x 6, 265 x 6, 315 x 6, 355 x 3, x 3; 375 x 3, x 3; 405 x 3, x 3
Preacher curls, ez curl bar wide grip – 45 x 20, 75 x 15, 85 x 15, 95 x 15 x 105 x 12
Calf raises, cambered bar unassisted – 265 x 25, x 25, x 25, x 25
Preacher curls, dumbbells R then L – 30 x 15(x 15), 35 x 15(x 15), , 40 x 15( x 15), (45 x 12( x 10)
Leg extensions – 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
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 3, 238 x 1
Incline chest press, rack arms per arm – 55 x 12, 75 x 12, 100 x 12, 125 x 12
Tricep pushdowns, v shape attachment 70 x 15, 75 x 15, 80 x 15, 85 x 15
Narrow grip press, dumbbells pressed together – 60 x 8, 65 x 8, 70 x 7, 65 x 8
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
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 1
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 12, 80 x 12, 105 x 12, 130 x 12

Friday
Scheduled rest day – recovery

Saturday
Scheduled rest day – recovery

Sunday
Bench press, paused 1-2 seconds at bottom – 135 x 10, 225 x 8, 245 x 6, 255 x 3, x 3; 265 x 3, x 3
Incline press, inside line grip – 205 x 6, 225 x 3, 235 x 3, x 3
Chest press, rack arms per arm – 75 x 12, 145 x 12, 170 x 12, 190 x 12
Rolling tricep press, single arm R then L – 15 x 15( x 15), 25 x 12( x 12), 30 x 12( x 12)
Tricep pulldowns, rope – 35 x 12, 45 x 12, x 12
Rack pushups – bodyweight x 12, x 12, x 12

Steps/miles
Monday – 10,799 steps, 5.36 miles. Tuesday – 4,334 steps, 2.01 miles. Wednesday – 6,426 steps, 3.07 miles. Thursday – 6,242 steps, 3.06 miles. Friday – 6,059 steps, 2.89 miles. Saturday – 8,851 steps, 4.23 miles. Sunday – 6,599 steps, 3.03 miles. Total – 49,310 steps, 23.65 miles.