2023 Week 32 Training Log

August 7 – 13, 2023

Mark Brown

August 15, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Flat dumbbell press – 35 x 12, 70 x 12, 100 x 14, 110 x 8, 115 x 7, 120 x 4
Floor press, barbell – 225 x 6, 235 x 6, 245 x 3, x 3; 255 x 3, x 3
Flat dumbbell pull over – 40 x 12, 55 x 12, 60 x 12, 65 x 12
Tricep pushdown, narrow pronated grip – 50 x 15, 70 x 15, 75 x 15, 80 x 15
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
Seated overhear press, straight bar – 135 x 6, 155 x 3, x 3
Tricep pushdown, v shape attachment – 70 x 15, 75 x 20; 80 x 20, 85 x 20
Bent over rear delt flies, dumbbells -30 x 15, 35 x 20, 40 x 20, 45 x 15
Preacher curls, ez curl bar – 75 x 20, 85 x 20, 95 x 15, 105 x 15
Side lateral raises, ez curl bar R then L – 25 x 15(x 15), x 15(x 15); 35 x 12(x 12)
Preacher curls, dumbbells R then L – 35 x 20(x 20), 40 x 120(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 25 x 20(x 20)

Saturday
Free squat, yoke bar – 155 x 6, 245 x 6, x 6 335 x 3 x 3
Free box squat, yoke bar – 355 x 3, x 3; 375 x 3
Assisted box squat, yoke bar – 375 x 3, 405 x 3, x 3
Leg extensions, machine – 11- x 12, 130 x 12, 150 x 12, 170 x 12
Calf raises, yoke bar – 335 x 20, x 20, x 20, x 20

Sunday
Bench press, normal (ring finger on line) grip – 135 x 6 narrow, x 6 wide; 225 x 6, 275 x 3, x 3; 285 x 1, x 1, x 1; 295 x 1, x 1, x 1; 305 x 1, x 1; 315 x 1, x 1
Incline dumbbell press press – 100 x 8, 110 x 8, 115 x 5, 100 x 8
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 12( x 12), 20 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 – 26,132 steps, 11.89 miles. Tuesday – 23,712 steps, 10.8 miles. Wednesday – 26,737 steps, 12.09 miles. Thursday – 20,927 steps, 9.42 miles. Friday – 26,462 steps, 11.95 miles. Saturday – 5,903 steps, 2.7 miles. Sunday – 5,836 steps, 2.8 miles.Total – 135,709 steps, 61.65 miles.