2023 Week 45 Training Log

November 6 – 12, 2023

Mark Brown

November 14, 2023

Monday
Scheduled rest day – recovery
Mowed front yard

Tuesday
Scheduled rest day – recovery
Mowed back yard, yard work in both yards

Wednesday
Floor press, ring finger grip – 135 x 8, 225 x 6, 235 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 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 – 185 x 3, x 3; 205 x 3, x 3; 215 (2 sec pause) 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
Standing overhead press, straight bar – 95 x 6, 115 x 6, 135 x 3, x 3, x 3, x 3; 145 x 3, x 3
Seated overhead press, dumbbells – 50 x 12, 55 x 12, 60 x 12, 65 x 8
Tricep pushdown, narrow pronated grip – 72.5 x 12, 80 x 12, 87.5 x 12, 95 x 12
Cable curls, standing – 42.5 x 15, 50 x 15, 57.5 x 15, 65 x 15,
Single arm pulldowns, R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 20(x 20), 25 x 15(x 15)
Standing curls, wide grip – 45 x 10, 55 x 10, 65 x 10
Wrist curls, dumbbells – 10 x 20, 15 x 20, 20 x 20, 25 x 20

Saturday
Unscheduled rest day – recovery

Sunday
Incline press, narrow grip straight bar – 135 x 6, 185 x 6, 205 x 5, 215 x 6, 225 x 3, x 3; 235 x 3, x 3; 245 x 3
Chest press, jammer arms under handle per hand – 145 x 15, 165 x 12, 190 x 12, 210 x 12
Tricep pushdown, v shape attachment – 70 x 15, 75 x 15, 80 x 12, 85 x 12
Seated lat pulldown – 90 x 12, 115 x 12, 125 x 10, x 10
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 – 24,916 steps, 10.73 miles. Tuesday – 24,300 steps, 10.7 miles. Wednesday – 21,549 steps, 9.53 miles. Thursday – 19,966 steps 8.79 miles. Friday – 23,072 steps, 10.21 miles. Saturday – 4,657 steps, 2.31 miles. Sunday – 5,461 steps, 2.53 miles. Total (thru Sat) – 123,921 steps, 52.40 miles.