2023 Week 27 Training Log

July 3 – 9, 2023

Mark Brown

July 10, 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 6; 265 x 3, x 3; 275 x 2, x 2
Flat holds, cambered bar – 265 x 60 sec, 275 x 60 sec, 285 x 60 sec, 295 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 6; 245 x 6, 255 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 3, x 3; 168 x 3, x 3; 178 x 2
Machine press, jammer arms per hand – 75 x 15, 120 x 12, 145 x 12, 170 x 12,
Side lateral raises, cables single arm L then R – 10 x 12(x 12), 15 x 12(x 12)
Tricep pushdown, v shape attachment – 70 x 12, x 15; 75 x 12, 80 x 12
Bent over rear delt flies, dumbbells – 35 x 12, 40 x 12

Friday
Scheduled rest day – recovery

Saturday
Unscheduled rest day – recovery
Golfed 18 holes

Sunday
Bench press, narrow grip – 135 x 8, 225 x 6, 255 x 6, 265 x 3, x 3; 275 x 3, x 3; 285 x 2
Incline press – 205 x 6, 225 x 6; 235 x 3, x 3, 245 x 3, x 3
Chest press, jammer arms under/middle handle superset – 120 x 15, 165 x 15, 190 x 15, 210 x 15
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 10(x 10)(x 10)
Rolling tricep press, R then L – 15 x 15( x 15), 25 x 15( x 15), 30 x 15( x 15)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 27,545 steps, 12.38 miles. Tuesday – 27,426 steps, 12.32 miles. Wednesday – 27,998 steps, 12.66 miles. Thursday – 22,128 steps, 10.01 miles. Friday – 24,734 steps, 11.18 miles. Saturday – 8,085 steps, 3.88 miles. Sunday – 7,662 steps, 3.65 miles. Total (thru wed) – 145,578 steps, 66.08 miles.