2023 Week 28 Training Log

July 10 – 16, 2023

Mark Brown

July 17, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Incline chest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3
Incline chest press, ACB narrow grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3
Incline chest press, ACB third grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3
Incline chest press, ACB outer grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 15, 95 w/chain x 12
Tricep pushdowns, narrow pronated grip 70 x 12, x 12, x 12, x 12
Incline dumbbell press -80 x 12, 100 x 10, 110 x 8, x 6
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Unscheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Box squat, cambered bar – 175 x 6, 265 x 6, 315 x 6, 355 x 6, 375 x 3, x 3; 405 x 3, x 3
Calf raises, cambered bar – 265 x 25, x 25, x 25, x 25
Leg extensions – 110 x 12, 130 x 12, 150 x 12, 170 x 12
Deadlift – 225 x 3, x 3
Bent over rows, barbell – 135 x 6, 225 x 3

Sunday
Bench press, wide grip – 135 x 6 narrow, x 6 wide; 225 x 6, 245 x 6, 255 x 6, 265 x 3, x 3; 275 x 3, x 2
Incline press – 205 x 6, 225 x 6; 235 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), 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 – 26,307 steps, 11.89 miles. Tuesday – 23,760 steps, 10.80 miles. Wednesday – 25,846 steps, 11.79 miles. Thursday – 24,952 steps, 11.37 miles. Friday – 24,740 steps, 11.20. Saturday – 6,930 steps, 3.28. Sunday – 7,347 steps, 3.50. Total – 139,882 steps, 63.83 miles.