2023 Week 29 Training Log

July 17 – 23, 2023

Mark Brown

July 25, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Incline chest press, American cambered bar inside grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3
Incline chest press, ACB narrow grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3
Incline chest press, ACB third grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3
Incline chest press, ACB outer grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Tricep press, ez curl bar – 75 x 15, 85 x 15, 95 x 12, 105 x 10
Tricep pushdowns, narrow pronated grip 70 x 15, 75 x 15, 80 x 12, 85 x 15
Incline dumbbell press -100 x 10, 110 x 8, 80 x 12, x 10
Rack pushups – bodyweight x 12, x 12, x 12, 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 6; 168 x 3, x 3; 178 x 3, x 3; 188 x 3, x 3
Side lateral raises, cables single arm L then R – 10 x 12(x 12), 15 x 12(x 12)
Tricep pushdown, narrow pronated grip – 25 x 12, x 12 (warm ups), 70 x 15, x 15; 75 x 15, 80 x 15
Bent over rear delt flies, dumbbells – 30 x 15, 35 x 15, 40 x 15, 45 x 12
Preacher curls, ez curl bar – 75 x 20, 85 x 20, 95 x 15, 105 x 12
Preacher curls, dumbbells R then L – 30 x 20(x 20), 35 x 20(x 20), 40 x 15(x 20), 45 x 15(x 15)
Tricep pulldowns, single arm R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 20(x 20), 25 x 15(x 15)

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

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 1
Incline press – 205 x 6, 225 x 6; 235 x 3, x 3, 245 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 12( x 12), 30 x 12( x 12)35 x 8(x 8)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 21,532 steps, 9.63 miles. Tuesday – 22,224 steps, 10.07 miles. Wednesday – 27,201 steps, 12.25 miles. Thursday – 20,775 steps, 9.47 miles. Friday – 28,471 steps, 12.91 miles. Saturday – 7,129 steps, 3.37 miles. Sunday – 6,161 steps, 2.89 miles. Total – 133,493 steps, 60.59 miles.