2023 Week 44 Training Log

October 30 – November 5, 2023

Mark Brown

November 7, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Floor press, ring finger grip – 135 x 6, 225 x 6, 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 15, 75 w/chain x 12, 85 w/chain x 12, 95 w/chain x 10
Isometric bench press, 5 second pause 8 second hold – 185 x 3, x 3; 205 x 3, x 3; 215 x 3, x 3
Dumbbell pullovers – 60 x 12, 65 x 12, 70 x 12, x 12
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, 1115 x 6, 135 x 3, x 3, x 3; 155 x 3, x 3, 165 x 3, x 3
Free squat – 225 x 3, x 3; 275 x 3, x 3, x 3
Deadlift, from floor – 315 x 3, 275 x 3. x 3, x 3, x 3
Leg press – 568 x 15, 658 x 15, 748 x 15, 838 x 15
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 30, 180kg x 30
Abductor, machine – 295 x 50, x 50

Sunday
Incline press, straight bar – 135 x 6, 185 x 6, 205 x 5, 215 x 6, 225 x 3, x 3; 235 x 3, x 3
Incline press, dumbbells – 100 x 10, 110 x 8, 115 x 5, 100 x 8
Tricep pushdown, v shape attachment – 70 x 15, 75 x 15, 80 x 12, 85 x 12
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 – 21,769 steps, 9.58 miles. Tuesday – 20,070 steps, 9.02 miles. Wednesday – 24,028 steps, 10.59 miles. Thursday – 20,518 steps, 9.18 miles. Friday – 22,475 steps, 9.91 miles. Saturday – 8,366 steps, 3.82 miles. Sunday – 5,863 steps, 2.8 miles. Total (thru Sat) – 123,089 steps, 54.9 miles.