2023 Week 34 Training Log

August 21 – 27, 2023

Mark Brown

August 28, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Chest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3
Chest press, ACB narrow grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 3
Chest press, ACB third grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 2, 238 x 3
Chest press, ACB outer grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 3, 238 x 2
Chest press, jammer arms under handle – 145 x 15, 165 x 15, 210 x 12, x 12
Tricep pushdown, v shape attachment – 70 x 15, 75 x 12, 80 x 12, 85 x 12
Seated overhead tricep extensions, dumbbells R then L – 25 x 10( x 10), 15 x 12(x 12), x 12( x 12)
Rack push ups – 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
Leg press – 388 x 15, 478 x 15, x 25, 568 x 25
Goblet squat, dumbell – 70 x 10, 100 x 10, 105 x 10
Calf raises, seated leg press machine – 150 kg x 50, 160 kg x 40, 170 kg x 25, 180 kg x 25
Leg extensions, machine – 115 x 12, 145 x 10, 160 x 10, 175 x 10, 190 x 10
Prone leg curls, machine – 80 x 10, 95 x 8

Sunday
Unplanned rest day – break to start new block

Steps/miles
Monday – 27,409 steps, 12.62 miles. Tuesday – 26,493 steps, 12.03 miles. Wednesday – 26,801 steps, 12.12 miles. Thursday – 23,361 steps, 10.70 miles. Friday – 24,500 steps, 11.27 miles. Saturday – 8,758 steps, 3.81 miles. Sunday – 4,128 steps, 1.38 miles. Total – 141,450 steps, 64.13 miles.