2023 Week 42 Training Log

October 16 – 22, 2023

Mark Brown

October 24, 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,
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
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
Chest press, jammer arms under handle – 145 x 15, 165 x 12, 190 x 12, 210 x 12
Muscle mace, giant set – 50 x 10(x 10)(x 10), 55 x 10(x10)(x 10), 60 x 10(x 10)(x 10), 65 x 10(x 10)(x 10)
Incline tricep extensions, dumbbells R then L – 15 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
Unscheduled rest day – recovery

Saturday
Box squat, cambered bar – 175 x 6, 265 x 6, 355 x 3, x 3, 3, 275 x 3, x 3
Trap bar deadlift, high pull – 235 x 3, x 3,325 x 3, x 3, x 3; 375 x 3, x 3
Leg extensions, machine – 110 x 12, 130 x 12, 150 x 12, 170 x 12
Calf raises, elevated – bodyweight x 30, x 30, x 30, x 30
Golfed early – 18 holes

Sunday
Incline press, straight bar – 135 x 6, 185 x 6, 225 x 3, x 3; 235 x 2, x 1, x 3
Incline press, dumbbells – 100 x 12, 110 x 8, 115 x 5, 100 x 8
Tricep pushdown, v shape attachment – 70 x 15, 75 x 15, 80 x 15, 85 x 15
Bent over straight arm lat pulldown – 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 10(x 10)
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 25,958 steps, 11.44 miles. Tuesday – 23,298 steps, 10.26 miles. Wednesday – 24,321 steps, 10.83 miles. Thursday – 19,313 steps, 8.72 steps. Friday – 23,954 steps, 10.64 miles. Saturday – 13,135 steps, 6.07 miles. Sunday – 6,815 steps, 3.33 miles. Total – 124,974 steps, 61.29 miles.