2023 Week 38 Training Log

September 18 – 24, 2023

Mark Brown

September 24, 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 1
Isometric flat holds, cambered bar – 275 x 1:00, 285 x 1:00, 295 x 1:00, 305 x 1:00
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 15, 85 x 12
Dumbbell pullovers, flat – 60 x 12, 65 x 12, 70 x 12, x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Unscheduled rest day – recovery

Saturday
Leg press – 298 x 15, 478 x 15; 568 x 15, 658 x 15, 748 x 15, 838 x 15, 928 x 15, 1018 x 8
Front squat, straight bar – 95 x 6, 135 x 3, x 3, x 3, x 3, x 6 (back squat)
Leg extensions – 115 x 12, 145 x 12, 175 x 10, 205 x 12
Seated leg curls – 100 x 12, 115 x 12, 130 x 12
Calf raises – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Abductor – 295 x 50, x 50
Golfed 18 holes early

Sunday
Bench press, with chain 44 lbs added at top of lift – 135 x 6 wide, x 6 narrow, 225 x 6, 225 w/chain x 6, 245 w/chain x 3; 255 w/chain x 3, 265 w/ chain x 3, x ; 275 w/chain x 1, x 1, x 1
Incline press, dumbbells – 100 x 8, 110 x 6, 115 x 4, 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 triple press, dumbbells R then L – 20 x 15( x 15), 25 x 12( x 12), 30 x 10( x 10), 35 x 10( x 10)
Rack push ups, handles – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 21,424 steps, 9.67 miles. Tuesday – 23,144 steps, 10.56 miles. Wednesday – 26,388 steps, 11.94 miles. Thursday – 22,102 steps, 10.12 miles. Friday – 21,683 steps, 9.9 miles. Saturday – 11,799 steps, 5.52 miles. Sunday – 3,893 steps, 1.87 miles. Total – 130,433 steps, 59.58 miles.