2023 Week 37 Training Log

September 11 – 17, 2023

Mark Brown

September 18, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 6, 265 x 3, x 3; 275 x 2, x 2
Isometric flat holds, cambered bar – 265 x 1:30, 275 x 1:30, 285 x 1:30, 295 x 1:30
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 15, 95 w/chain x 12
Tricep pushdowns, v shaped attachment 70 x 15, 75 x 15, 80 x 12, 85 x 12
Dumbbell pullovers, flat – 55 x 12, 60 x 12, 65 x 12, 70 x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, straight bar – 95 x 6, 135 x 6, 145 x 6, 155 x 3, x 3; 165 x 3, x 3; 175 x 1, x 1, x 1, x 1
Tricep pushdowns, narrow grip pronated grip – 70 x 15; 75 x 15, 80 x 15, 85 x 12
Side lateral raises, dumbbells R then L – 15 x 15(x 15), 20 x 12( x 12), 25 x 12( x 12), 30 x 10( x 10)
Standing curls, ez curl bar – 75 x 12, x 12; 85 x 12, x 12
Single arm tricep pushdown, pronated grip R then L – 10 x 20(x 20, 15 x 15(x 15), 20 x 15(x 15), 25 x 12( x 12)
Preacher curls, dumbbells R then L – 35 x 15(x 15), 40 x 15(x 15), 45 x 12( x 12)
Bent over rear delt flies – 35 x 20, 40 x 20, 45 x 20

Saturday
Leg press – 298 x 15, 478 x 15, x 15; 568 x 15, x 15, 658 x 15, 748 x 15, 838 x 15, 928 x 15
Goblet squat, dumbbell – 100 x 12. 105 x 12, 110 x 12, 115 x 10
Leg extensions – 115 x 12, 145 x 12, 175 x 10, 205 x 12
Seated leg curls – 100 x 12, 130 x 12
Calf raises – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 30
Abductor – 295 x 50, x 50

Sunday
Unscheduled rest day – training partner out of town, voluntary skip

Steps/miles
Monday – 21,576 steps, 9.78 miles. Tuesday – 24,559 steps, 11.16 miles. Wednesday – 23,703 steps, 10.8 miles. Thursday – 19,766 steps, 9.09 miles. Friday – 23,391 steps, 10.66 miles. Saturday – 5,730 steps, 2.69 miles. Sunday – 4,961 steps, 2.62 miles. Total – 123,686 steps, 56.8 miles.