2023 Week 46 Training Log

November 13 – 19, 2024

Mark Brown

November 22, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Flat bench press, shoulder saver – 135 x 6 wide, x 6 narrow (no pad), 225 x 6, 255 x 6, 275 x 6, 285 x 3, x 3; 295 x 3, x 3
Flat dumbbell press – 100 x 12, 110 x 8, 115 x 5, 120 x 3
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)
Straight arm lat pulldown – 70 x 12, 75 x 12, 80 x 12, 85 x 12
Tricep extensions, dumbbells R then L – 20 x 12(x 12), 25 x 12(x 12), 30 x 12(x 12), 35 x 8(x 8)
Rack push ups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – recovery

Saturday
Scheduled 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, x 1
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 15, 85 x 15
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

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.

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.

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.

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.

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.

2023 Week 40 Training Log

October 2 – 8, 2023

Mark Brown

October 10, 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, 288 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, 238 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, 238 x 2
Chest press, jammer arms under handle – 145 x 15, 165 x 12, 190 x 15, 210 x 8
Tricep pushdown, v shape attachment – 75 x 15, 80 x 12, 85 x 12, 90 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 push ups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, straight bar – 95 x 6, 135 x 6, 145 x 3, x 3; 155 x 3, x 3; 165 x 2, x 1
Muscle ace, giant set – 50 x 10(x 10)(x 10), 55 x 10(x10)(x 10), 60 x 10(x10)(x10), 65 x 10(x 10)(x10)
Standing curls, ez curl bar – 75 x 12, x 12; 85 x 12, x 12
Side lateral raises, dumbbells – 15 x 20, 20 x 15, 25 x 12, x 12
Preacher curls, dumbbells R then L – 35 x 20(x 20), 40 x 20(x 20), 45 x 15(x 15)
Bent over reverse flies, dumbbells – 35 x 20, 40 x 20, 45 x 15
Single arm pulldowns, pronated grip R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 15(x 15), 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,
Front squat, straight bar – 135 x 3, x 3, x 3; 155 x 3, x 3, x 3; 185 x 2, x 2
Sled push, 40 foot low push, superset – 330 x 2, 420 x 2, 510 x 2, 600 x 2
Sled push, 40 foot high push, superset – 330 x 2, 420 x 2, 510 x 2, 600 x 2
Leg extensions – 115 x 12, 145 x 12, 175 x 12, 205 x 10
Calf raises – 150kg x 50, 160kg x 40, 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 6; 235 w/70s x 3, x 3, 245 w/70s x 3, x 2; 205 w/100 lb bands x 3, x 3, 215 w/100s x 3, 225 w/100s x 2
Isometric bench press, straight bar 10ish second pause and 8 second hold 2 inches from top – 135 x 5, 155 x 5; 175 x 3, x 3; 185 x 3, x 3
Bent over straight arm lat pulldowns – 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 8(x 8)
Rack pushups – bodyweight x 12, x 12, x 12, x 12
Tricep pushdown, narrow pronated grip – 70 x 12, x 12

Steps/miles
Monday – 25,578 steps, 11.76 miles. Tuesday – 24,644 steps, 11.25 miles. Wednesday – 25,533 steps, 11.38 miles Thursday – 20,622 steps, 9.28. Friday – 23,531 steps, 10.5 miles. Saturday – 9,200 steps, 4.31 miles. Sunday – 5,686 steps, 2.7 miles. Total (thru Sat) – 134,794 steps, 61.18 miles.

2023 Week 39 Training Log

September 25 – October 1, 2023

Mark Brown

October 2, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 3, x 3; 255 x 3, x 3; 265 x 3, x 3; 275 x 2, x 2
Isometric flat holds, cambered bar – 275 x 1:00, 285 x 1:00, 295 x 1:00, 305 x 1:00
Tricep press, rackable fat bar – 75 x 12, 75 w/chain x 12, 85 w/chain x 12, 95 w/chain x 12
Tricep pushdowns, v shaped attachment 70 x 15, 75 x 15, 80 x 15, 85 x 15
Dumbbell pullovers, flat – 65 x 12, x 12; 70 x 12, x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Unscheduled rest day – recovery

Saturday
Leg press – 298 x 15, 478 x 15; 568 x 15, 658 x 15, 748 x 15, 838 x 15, 928 x 15, 1018 x 8
Front squat, straight bar – 95 x 6, 135 x 3, x 3, x 3; 155 x 3, x 3
Sled push, 40 foot low push, superset – 240 x 2, 330 x 2, 420 x 2, 510 x 2
Sled push, 40 foot high push, superset – 240 x 2, 330 x 2, 420 x 2, 510 x 2
Leg extensions – 115 x 12, 145 x 12, 175 x 10, 205 x 10
Calf raises – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Adductor – 295 x 12, x 12
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, 225 w/ 100s x 1
Isometric bench press, straight bar 10ish 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
Tricep pushdown, narrow pronated grip – 70 x 12, 75 x 12, 80 x 12, 85 x 12
Bent over straight arm lat pulldowns – 70 x 12, 75 x 12, x 12; 80 x 12

Steps/miles
Monday – 22,127 steps, 10.13 miles. Tuesday – 19,933 steps, 9 miles. Wednesday – 22,055 steps, 9.95 miles. Thursday – 22,540 steps, 10.27 miles. Friday – 23,231 steps, 10.45 miles. Saturday – 8,440 steps, 3.88 miles. Sunday – 11,219 steps, 5.11 miles. Total – 129,545 steps, 58.79 miles.

2023 Week 38 Training Log

September 18 – 24, 2023

Mark Brown

September 24, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 6, 265 x 3, x 3; 275 x 2, x 1
Isometric flat holds, cambered bar – 275 x 1:00, 285 x 1:00, 295 x 1:00, 305 x 1:00
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 15, 95 w/chain x 12
Tricep pushdowns, v shaped attachment 70 x 15, 75 x 15, 80 x 15, 85 x 12
Dumbbell pullovers, flat – 60 x 12, 65 x 12, 70 x 12, x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Unscheduled rest day – recovery

Saturday
Leg press – 298 x 15, 478 x 15; 568 x 15, 658 x 15, 748 x 15, 838 x 15, 928 x 15, 1018 x 8
Front squat, straight bar – 95 x 6, 135 x 3, x 3, x 3, x 3, x 6 (back squat)
Leg extensions – 115 x 12, 145 x 12, 175 x 10, 205 x 12
Seated leg curls – 100 x 12, 115 x 12, 130 x 12
Calf raises – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 25
Abductor – 295 x 50, x 50
Golfed 18 holes early

Sunday
Bench press, with chain 44 lbs added at top of lift – 135 x 6 wide, x 6 narrow, 225 x 6, 225 w/chain x 6, 245 w/chain x 3; 255 w/chain x 3, 265 w/ chain x 3, x ; 275 w/chain x 1, x 1, x 1
Incline press, dumbbells – 100 x 8, 110 x 6, 115 x 4, 100 x 8
Muscle mace, giant set – 50 x 10(x 10)(x 10), 55 x 10(x 10)(x 10), 60 x 10(x 10)(x 10), 65 x 10(x 10), (x 10)
Rolling triple press, dumbbells R then L – 20 x 15( x 15), 25 x 12( x 12), 30 x 10( x 10), 35 x 10( x 10)
Rack push ups, handles – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 21,424 steps, 9.67 miles. Tuesday – 23,144 steps, 10.56 miles. Wednesday – 26,388 steps, 11.94 miles. Thursday – 22,102 steps, 10.12 miles. Friday – 21,683 steps, 9.9 miles. Saturday – 11,799 steps, 5.52 miles. Sunday – 3,893 steps, 1.87 miles. Total – 130,433 steps, 59.58 miles.

2023 Week 37 Training Log

September 11 – 17, 2023

Mark Brown

September 18, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Bench press, cambered bar – 175 x 6, 225 x 6, 245 x 6, 265 x 3, x 3; 275 x 2, x 2
Isometric flat holds, cambered bar – 265 x 1:30, 275 x 1:30, 285 x 1:30, 295 x 1:30
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 15, 95 w/chain x 12
Tricep pushdowns, v shaped attachment 70 x 15, 75 x 15, 80 x 12, 85 x 12
Dumbbell pullovers, flat – 55 x 12, 60 x 12, 65 x 12, 70 x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, straight bar – 95 x 6, 135 x 6, 145 x 6, 155 x 3, x 3; 165 x 3, x 3; 175 x 1, x 1, x 1, x 1
Tricep pushdowns, narrow grip pronated grip – 70 x 15; 75 x 15, 80 x 15, 85 x 12
Side lateral raises, dumbbells R then L – 15 x 15(x 15), 20 x 12( x 12), 25 x 12( x 12), 30 x 10( x 10)
Standing curls, ez curl bar – 75 x 12, x 12; 85 x 12, x 12
Single arm tricep pushdown, pronated grip R then L – 10 x 20(x 20, 15 x 15(x 15), 20 x 15(x 15), 25 x 12( x 12)
Preacher curls, dumbbells R then L – 35 x 15(x 15), 40 x 15(x 15), 45 x 12( x 12)
Bent over rear delt flies – 35 x 20, 40 x 20, 45 x 20

Saturday
Leg press – 298 x 15, 478 x 15, x 15; 568 x 15, x 15, 658 x 15, 748 x 15, 838 x 15, 928 x 15
Goblet squat, dumbbell – 100 x 12. 105 x 12, 110 x 12, 115 x 10
Leg extensions – 115 x 12, 145 x 12, 175 x 10, 205 x 12
Seated leg curls – 100 x 12, 130 x 12
Calf raises – 150kg x 50, 160kg x 40, 170kg x 30, 180kg x 30
Abductor – 295 x 50, x 50

Sunday
Unscheduled rest day – training partner out of town, voluntary skip

Steps/miles
Monday – 21,576 steps, 9.78 miles. Tuesday – 24,559 steps, 11.16 miles. Wednesday – 23,703 steps, 10.8 miles. Thursday – 19,766 steps, 9.09 miles. Friday – 23,391 steps, 10.66 miles. Saturday – 5,730 steps, 2.69 miles. Sunday – 4,961 steps, 2.62 miles. Total – 123,686 steps, 56.8 miles.