2023 Week 25 Training Log

June 19 – 25, 2023

Mark Brown

June 26, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 6, 255 x 3, x 3; 265 x 3, x 3; 275 x 2, x 2
Flat holds, cambered bar – 225 x 60 sec, 245 x 60 sec, 265 x 60 sec, 275 x 60 sec
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 15, 95 w/chain x 10
Floor press, straight bar – 225 x 6, 235 x 3, x 3; 245 x 3, x 3

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 6; 168 x 3, x 3; 178 x 2
Machine press, jammer arms per hand – 75 x 12, 120 x 12, 120 x 12, 155 x 12
Side lateral raises, dumbbells single arm R then L – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12)
Front lateral raises, dumbbells single arm R then L – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12)

Friday
Scheduled rest day – recovery

Saturday
Box squat, cambered bar – 175 x 8, 265 x 6, 315 x 3, x 3; 355 x 3, x 3; 375 x 3, x 3
Preacher curls, ez curl bar wide grip – 45 x 20, 75 x 20, 85 x 15, 95 x 15
Calf raises, cambered bar unassisted – 265 x 25, x 25, x 25, x 25
Leg extensions, machine – 110 x 12, 130 x 12, 150 x 12, 170 x 12
Preacher curls, dumbbells R then L – 30 x 20 (x 20), 35 x 15(x 15), 40 x 12( x 12), 45 x 8 ( x 8)
Golfed 18 holes

Sunday
Bench press, narrow grip – 135 x 8, 225 x 6, 245 x 6, 255 x 6; 275 x 3, x 3; 285 x 2
Incline press – 185 x 6, 225 x 3, x 3; 235 x 3, x 3
Chest press, jammer arms under/middle handle superset – 120 x 15(x 6), 145 x 12(x 6), 175 x 12(x 6), 210 x 12(x 6)
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)
Rolling tricep press, R then L – 10 x 15( x 15), 15 x 15( x 15), 25 x 12( x 12), 35 x 8( x 8)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12
Mowed front yard

Steps/miles
Monday – 28,191 steps, 12.83 miles. Tuesday – 26,917 steps, 12.17 miles. Wednesday – 24,695 steps, 11.21. Thursday – 23,487 steps, 10.64 miles. Friday – 25,255 steps, 11.57 miles. Saturday – 11,835 steps, 5.49 miles. Sunday – 9,550 steps, 4.13 miles. Total – 149.930 steps, 68.04 miles.