2023 Week 41 Training Log

October 9 – 15, 2023

Mark Brown

October 15, 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, 208 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, 238 x 2
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 2
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 1
Chest press, jammer arms under handle – 145 x 15, 165 x 12, 190 x 12, 210 x 12
Tricep pushdown, v shape attachment – 75 x 12, 80 x 12, 85 x 12, 90 x 12
Incline tricep extensions, dumbbells R then L – 25 x 12(x 12), 20 x 12(x 12), 25 x 12(x 12)
Rack push ups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Standing overhead press, straight bar – 95 x 6, 135 x 3, x 3, x 3, x 3; 155 x 1, 145 x 3, x 3
Seated overhead press, dumbbells – 55 x 12, 60 x 12, 65 x 8
Standing curls, long dumbbells – 45 x 15, 55 x 12, 65 x 12
Tricep pushdowns, narrow pronated grip – 72.5 x 15, 80 x 15, 87.5 x 15
Preacher curls, dumbbells R then L – 35 x 15(x 15), 40 x 15(x 15), 45 x 15(x 15), 50 x 12(x 12)
Single arm pulldowns, pronated grip R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 20(x 20), 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,
Free squat, straight bar – 135 x 6, 225 x 6; 315 x 3, x 3
Trap bar deadlift, high handle – 240 x 3, x 3, x 3, x 3; 290 x 3, x 3, x 3, x 3
Back extensions – bodyweight x 10, x 10, x 10, x 10
Leg extensions – 115 x 12, 145 x 12, 175 x 12, 205 x 12
Calf raises – 150kg x 50, 160kg x 50, 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 3, x 3; 235 w/70s x 3, x 3, 245 w/70s x 2, x 2; 205 w/100 lb bands x 3, x 3, 215 x 3, x 3 225 w/ 100s x 3
Isometric bench press, straight bar 5 second pause and 8 second hold 2 inches from top – 135 x 5, 155 x 3, x 3; 175 x 3, x 3; 185 x 3, x 3
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)
Bent over straight arm lat pulldowns – 70 x 12, 75 x 12, x 12; 80 x 12
Tricep pull down, supplanted grip R then L – 10 x 15(x 15), 15 x 12(x 12), 20 x 12(x 12), x 12(x 12)
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 21,639 steps, 9.6 miles. Tuesday – 23,683 steps, 10.43 miles. Wednesday – 25,998 steps, 11.63 miles. Thursday – 22,377 steps, 9.98 miles. Friday – 23,708 steps, 10.53 miles. Saturday – 10,989 steps, 5.17 miles. Sunday – 6,514 steps, 3.03 miles. Total (thru Sat) – 134,908 steps, 60.37 miles.