2023 Week 30 Training Log

July 24 – 30, 2023

Mark Brown

July 30, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Incline chest press, American cambered bar inside grip higher incline – 78 x 6, 128 x 3, 178 x 3, 198 x 3
Incline chest press, ACB narrow grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3
Incline chest press, ACB third grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3
Incline chest press, ACB outer grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 2
Tricep press, ez curl bar – 75 x 15, 85 x 15, 95 x 12, 105 x 12
Tricep pushdowns, v shape attachment 70 x 15, 75 x 12, 80 x 12, 85 x 12
Incline dumbbell press -100 x 10, 110 x 8, 100 x 8, x 7
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 – 128 x 6, 138 x 3, x 3; 148 x 6, 158 x 6; 168 x 3, x 3; 178 x 3, x 3
Side lateral raises, cables single arm L then R – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12), 25 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 12, x 10
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, x 20; 85 x 20, 95 x 15,
Preacher curls, dumbbells R then L – 35 x 20(x 20), 40 x 15(x 20), 45 x 15(x 15)
Tricep pulldowns, single arm R then L – 15 x 20(x 20), 20 x 20(x 20), x 20(x 20)

Saturday
Unscheduled rest day – busy

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
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 – 10 x 15( x 15), 15 x 12( x 12), 25 x 15( x 15), 30 x 12(x 12)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12
Mowed, Lawnwork – 1 hour

Steps/miles
Monday – 27,696 steps, 12.65 miles. Tuesday – 24,269 steps, 11.1 miles. Wednesday – 27,438 steps, 12.54 miles. Thursday – 22,837 steps, miles 10.39 miles. Friday – 25,849 steps, 11.81 miles. Saturday – 7,124 steps, 3.32 miles. Sunday – 9,908 steps, 4.28 miles. Total (thru wed) – 145,121 steps, 66.09 miles.