2023 Week 33 Training Log

August 14 – 20, 2023

Mark Brown

August 20, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Flat dumbbell press – 35 x 12, 70 x 12, 100 x 12, 110 x 9, 115 x 7, 120 x 4
Floor press, barbell – 225 x 6, 235 x 6, 245 x 3, x 3; 255 x 3
Flat dumbbell pull over – 45 x 12, 60 x 12, 65 x 12, 70 x 12
Tricep pushdown, narrow pronated grip – 50 x 15, 70 x 12, 75 x 12, 80 x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

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
Scheduled rest day – breaking the stimulation cycle on shoulders

Saturday
Free squat, yoke bar – 155 x 6, 245 x 6, 315 x 3, x 3
Free box squat, yoke bar – 335 x 3, x 3; 355 x 3, x 3, 385 x 3, x 3
Assisted box squat, yoke bar – 405 x 3, x 3, 415 x 3, x 3
Leg extensions, machine 110 – 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; 295 x 1, x 1; 305 x 1, x 1;
Incline dumbbell press press – 100 x 8, 110 x 8, 115 x 6, 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), 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 – 25,556 steps, 11.46 miles. Tuesday – 22,688 steps, 10.30 miles. Wednesday – 26,908 steps, 12.2 miles. Thursday – 22,718 steps, 10.31 miles. Friday – 30,086 steps, 13.87 miles. Saturday – 7,689 steps, 3.8 miles. Sunday – 5,301 steps, 2.54 miles. Total – 140,946 steps, 64.48 miles.