2023 Week 40 Training Log

October 2 – 8, 2023

Mark Brown

October 10, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Chest press, American cambered bar inside grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3, 288 x 3
Chest press, ACB narrow grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3
Chest press, ACB third grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3, 238 x 3
Chest press, ACB outer grip – 78 x 3, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3, 238 x 2
Chest press, jammer arms under handle – 145 x 15, 165 x 12, 190 x 15, 210 x 8
Tricep pushdown, v shape attachment – 75 x 15, 80 x 12, 85 x 12, 90 x 12
Rolling tricep press, dumbbells R then L – 20 x 12(x 12), 25 x 12(x 12), 30 x 12(x 12), 35 x 10(x 10)
Rack push ups – 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 3, x 3; 155 x 3, x 3; 165 x 2, x 1
Muscle ace, giant set – 50 x 10(x 10)(x 10), 55 x 10(x10)(x 10), 60 x 10(x10)(x10), 65 x 10(x 10)(x10)
Standing curls, ez curl bar – 75 x 12, x 12; 85 x 12, x 12
Side lateral raises, dumbbells – 15 x 20, 20 x 15, 25 x 12, x 12
Preacher curls, dumbbells R then L – 35 x 20(x 20), 40 x 20(x 20), 45 x 15(x 15)
Bent over reverse flies, dumbbells – 35 x 20, 40 x 20, 45 x 15
Single arm pulldowns, pronated grip R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 15(x 15), 25 x 15(x 15)

Saturday
Leg press – 298 x 15, 568 x 15, 658 x 15, 748 x 15, 838 x 15, 928 x 15,
Front squat, straight bar – 135 x 3, x 3, x 3; 155 x 3, x 3, x 3; 185 x 2, x 2
Sled push, 40 foot low push, superset – 330 x 2, 420 x 2, 510 x 2, 600 x 2
Sled push, 40 foot high push, superset – 330 x 2, 420 x 2, 510 x 2, 600 x 2
Leg extensions – 115 x 12, 145 x 12, 175 x 12, 205 x 10
Calf raises – 150kg x 50, 160kg x 40, 170kg x 40, 180kg x 40
Abductor – 295 x 50, x 50

Sunday

Bench press, bands – 135 x 6 wide, x 6 narrow, 185 w/70 bands x 6, 205 w/70s x 6, 225 w/70s x 6; 235 w/70s x 3, x 3, 245 w/70s x 3, x 2; 205 w/100 lb bands x 3, x 3, 215 w/100s x 3, 225 w/100s x 2
Isometric bench press, straight bar 10ish second pause and 8 second hold 2 inches from top – 135 x 5, 155 x 5; 175 x 3, x 3; 185 x 3, x 3
Bent over straight arm lat pulldowns – 70 x 12, 75 x 12, 80 x 12, 85 x 12
Rolling tricep press, dumbbells R then L – 20 x 12(x 12), 25 x 12(x 12), 30 x 12(x 12), 35 x 8(x 8)
Rack pushups – bodyweight x 12, x 12, x 12, x 12
Tricep pushdown, narrow pronated grip – 70 x 12, x 12

Steps/miles
Monday – 25,578 steps, 11.76 miles. Tuesday – 24,644 steps, 11.25 miles. Wednesday – 25,533 steps, 11.38 miles Thursday – 20,622 steps, 9.28. Friday – 23,531 steps, 10.5 miles. Saturday – 9,200 steps, 4.31 miles. Sunday – 5,686 steps, 2.7 miles. Total (thru Sat) – 134,794 steps, 61.18 miles.