2023 Week 43 Training Log

October 23 – 29, 2023

Mark Brown

October 29, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Floor press, ring finger grip – 135 x 6, 225 x 3, x 3, 245 x 3, x 3; 255 x 3, x 3; 265 x 3, x 3
Tricep press, fat grip ez curl bar chain adds 45 pounds at top – 75 x 12, 75 w/chain x 12, 85 w/chain x 12, 95 w/chain x 10
Isometric bench press, 5 second pause 8 second hold – 165 x 3, x 3; 185 x 3, x 3; 205 x 3, x 3
Dumbbell pullovers – 60 x 12, 65 x 12, 70 x 10, x 10
Muscle mace, giant set – 55 x 10(x 10)(x 10), 60 x 10(x10)(x 10), 65 x 10(x 10)(x 10), 70 x 10(x 10)(x 10)
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Unscheduled rest day – recovery

Saturday
Front squat – 95 x 6, 135 x 3, x 3, x 3; 165 x 3, x 3, x 3
Free squat – 225 x 3, x 3; 315 x 1
Deadlift, from floor – 225 x 3, x 3, x 3; 315 x 3, x 3, x, 3, x 3
Leg press – 568 x 15, 658 x 15, 748 x 15, 838 x 12
Leg extensions, machine – 115 x 12, 145 x 12, 175 x 12, 205 x 12
Calf raises – 150kg x 50, 160kg x 40, 170kg x 40, 180kg x 30
Abductor, machine – 295 x 50, x 50, x 50

Steps/miles
Monday – 22,542 steps, 9.95 miles. Tuesday – 25,321 steps, 11.35 miles. Wednesday – 23,645 steps, 10.66 miles. Thursday – 21,940 steps, 9.88 miles. Friday – 20,647 steps, 9.17 miles. Saturday – 7,021 steps, 3.21 miles Sunday – 5,790 steps, 2.63 miles. Total (thru Sat) – 126,906 steps, 60.04 miles.