Life Through Lifting

2023 Week 36 Training Log

September 4 – 10, 2023

Mark Brown

September 11, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Chest press, American cambered bar inside grip – 78 x 3, 128 x 6, 178 x 3, 198 x 3, 218 x 3
Chest press, ACB narrow grip – 78 x 3, 128 x 6, 178 x 3, 198 x 3, 218 x 3, 228 x 2
Chest press, ACB third grip – 78 x 3, 128 x 6, 178 x 3, 198 x 3, 218 x 3, 228 x 3,
Chest press, ACB outer grip – 78 x 3, 128 x 6, 178 x 3, 198 x 3, 218 x 3, 228 x 2
Chest press, jammer arms under handle – 145 x 15, 165 x 15, 190 x 15, 210 x 12
Tricep pushdown, v shape attachment – 60 x 15, 65 x 15, 70 x 15, 75 x 12
Dumbbell pullovers – 45 x 12, 60 x 12, 65 x 12, 70 x 10
Single arm pulldowns, R then L – 10 x 15( x 15), 15 x 15( x 15), 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
Seated overhead press, straight bar – 95 x 6, 135 x 6, 155 x 3, x 3; 165 x 3, x 3; 175 x 1, x 1, x 1
Tricep pushdowns, narrow grip pronated grip – 70 x 12, x 12; 75 x 12, x 12
Preacher curls, dumbbells R then L – 30 x 15(x 15), 35 x 15(x 15), 40 x 15(x 15), 45 x 12( 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, x 12, x 10
Bent over rear delt flies – 35 x 15, 40 x 12, 45 x 12

Saturday
Leg press – 298 x 20, 478 x 15, x 15; 568 x 15, x 15
Goblet squat, dumbbell – 100 x 12. 105 x 12, 110 x 12, 115 x 8
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

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, 235 w/chain x 6, 245 w/chain x 3, x 3; 255 w/chain x 2, x 2, 265 w/ chain x 1, x 1
Incline press, dumbbells – 100 x 8, 110 x 6, 115 x 5, 100 x 9
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 6( x 6)
Rack push ups, handles – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 25,126 steps, 11.46 miles. Tuesday – 23,464 steps, 10.69 miles. Wednesday – 23,366 steps, 10.57 miles. Thursday – 21,668 steps, 9.95 miles. Friday – 24,410 steps, 11.1 miles. Sat – 7,860 steps, 3.95 miles. Sunday – 5,497 steps, 2.54 miles.Total (thru Fri) – 131,391 steps, 60.26 miles.

2023 Week 35 Training Log

August 28 – September 3, 2023

Mark Brown

September 3, 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
Chest press, ACB narrow grip – 78 x 3, 148 x 3, 178 x 3, 198 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, 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, 218 x 3, 228 x 3, 238 x 3, 248 x 3
Chest press, jammer arms under handle – 145 x 15, 165 x 15, 190 x 15, 210 x 12
Tricep pushdown, v shape attachment – 60 x 15, 65 x 12, 70 x 12, 75 x 12
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
Scheduled rest day – recovery, setting shoulder desensitization

Saturday
Unscheduled rest day – recovery

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, 235 w/chain x 6, 245 w/chain x 3, x 3; 255 w/chain x 3, 265 w/ chain x 1, x ; 275 w/chain x 1, x 1
Incline press, dumbbells – 100 x 8, 110 x 7, 115 x 6, 100 x 8
Tricep pushdown, shoulder width pronated grip – 70 x 12, 75 x 15, 80 x 15, 85 x 12

Rolling triple press, dumbbells R then L – 15 x 15( x 15), 25 x 12( x 12), 30 x 10( x 10)
Rack push ups, handles – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 23,988 steps, 10.99 miles. Tuesday – 21,993 steps, 10.03 miles. Wednesday – 23,668 steps, 10.81 miles. Thursday – 20,180 steps, 9.26 miles. Friday – 22,683 steps, 10.34 miles. Saturday – 8,056 steps, 3.78 miles. Sunday – 6,145 steps, 2.79 miles. Total – 126,713 steps, 58 miles.

2023 Week 34 Training Log

August 21 – 27, 2023

Mark Brown

August 28, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Chest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3
Chest press, ACB narrow grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 3
Chest press, ACB third grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 2, 238 x 3
Chest press, ACB outer grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 218 x 3, 228 x 3, 238 x 2
Chest press, jammer arms under handle – 145 x 15, 165 x 15, 210 x 12, x 12
Tricep pushdown, v shape attachment – 70 x 15, 75 x 12, 80 x 12, 85 x 12
Seated overhead tricep extensions, dumbbells R then L – 25 x 10( x 10), 15 x 12(x 12), x 12( x 12)
Rack push ups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – breaking the stimulation cycle on shoulders

Saturday
Leg press – 388 x 15, 478 x 15, x 25, 568 x 25
Goblet squat, dumbell – 70 x 10, 100 x 10, 105 x 10
Calf raises, seated leg press machine – 150 kg x 50, 160 kg x 40, 170 kg x 25, 180 kg x 25
Leg extensions, machine – 115 x 12, 145 x 10, 160 x 10, 175 x 10, 190 x 10
Prone leg curls, machine – 80 x 10, 95 x 8

Sunday
Unplanned rest day – break to start new block

Steps/miles
Monday – 27,409 steps, 12.62 miles. Tuesday – 26,493 steps, 12.03 miles. Wednesday – 26,801 steps, 12.12 miles. Thursday – 23,361 steps, 10.70 miles. Friday – 24,500 steps, 11.27 miles. Saturday – 8,758 steps, 3.81 miles. Sunday – 4,128 steps, 1.38 miles. Total – 141,450 steps, 64.13 miles.

2023 Week 33 Training Log

August 14 – 20, 2023

Mark Brown

August 20, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Flat dumbbell press – 35 x 12, 70 x 12, 100 x 12, 110 x 9, 115 x 7, 120 x 4
Floor press, barbell – 225 x 6, 235 x 6, 245 x 3, x 3; 255 x 3
Flat dumbbell pull over – 45 x 12, 60 x 12, 65 x 12, 70 x 12
Tricep pushdown, narrow pronated grip – 50 x 15, 70 x 12, 75 x 12, 80 x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Wednesday
Flat dumbbell press – 35 x 12, 70 x 12, 100 x 14, 110 x 8, 115 x 7, 120 x 4
Floor press, barbell – 225 x 6, 235 x 6, 245 x 3, x 3; 255 x 3, x 3
Flat dumbbell pull over – 40 x 12, 55 x 12, 60 x 12, 65 x 12
Tricep pushdown, narrow pronated grip – 50 x 15, 70 x 15, 75 x 15, 80 x 15
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Scheduled rest day – breaking the stimulation cycle on shoulders

Saturday
Free squat, yoke bar – 155 x 6, 245 x 6, 315 x 3, x 3
Free box squat, yoke bar – 335 x 3, x 3; 355 x 3, x 3, 385 x 3, x 3
Assisted box squat, yoke bar – 405 x 3, x 3, 415 x 3, x 3
Leg extensions, machine 110 – x 12, 130 x 12, 150 x 12, 170 x 12
Calf raises, yoke bar – 335 x 20, x 20, x 20, x 20

Sunday
Bench press, normal (ring finger on line) grip – 135 x 6 narrow, x 6 wide; 225 x 6, 275 x 3, x 3; 285 x 1, x 1; 295 x 1, x 1; 305 x 1, x 1;
Incline dumbbell press press – 100 x 8, 110 x 8, 115 x 6, 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 tricep press, R then L – 15 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

Steps/miles
Monday – 25,556 steps, 11.46 miles. Tuesday – 22,688 steps, 10.30 miles. Wednesday – 26,908 steps, 12.2 miles. Thursday – 22,718 steps, 10.31 miles. Friday – 30,086 steps, 13.87 miles. Saturday – 7,689 steps, 3.8 miles. Sunday – 5,301 steps, 2.54 miles. Total – 140,946 steps, 64.48 miles.

2023 Week 32 Training Log

August 7 – 13, 2023

Mark Brown

August 15, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, American cambered bar third grip – 128 x 6, 138 x 3, x 3; 148 x 6, 158 x 6; 168 x 3, x 3; 178 x 3, x 3
Seated overhear press, straight bar – 135 x 6, 155 x 3, x 3
Tricep pushdown, v shape attachment – 70 x 15, 75 x 20; 80 x 20, 85 x 20
Bent over rear delt flies, dumbbells -30 x 15, 35 x 20, 40 x 20, 45 x 15
Preacher curls, ez curl bar – 75 x 20, 85 x 20, 95 x 15, 105 x 15
Side lateral raises, ez curl bar R then L – 25 x 15(x 15), x 15(x 15); 35 x 12(x 12)
Preacher curls, dumbbells R then L – 35 x 20(x 20), 40 x 120(x 20), 45 x 15(x 15)
Tricep pulldowns, single arm R then L – 15 x 20(x 20), 20 x 20(x 20), x 25 x 20(x 20)

Saturday
Free squat, yoke bar – 155 x 6, 245 x 6, x 6 335 x 3 x 3
Free box squat, yoke bar – 355 x 3, x 3; 375 x 3
Assisted box squat, yoke bar – 375 x 3, 405 x 3, x 3
Leg extensions, machine – 11- x 12, 130 x 12, 150 x 12, 170 x 12
Calf raises, yoke bar – 335 x 20, x 20, x 20, x 20

Sunday
Bench press, normal (ring finger on line) grip – 135 x 6 narrow, x 6 wide; 225 x 6, 275 x 3, x 3; 285 x 1, x 1, x 1; 295 x 1, x 1, x 1; 305 x 1, x 1; 315 x 1, x 1
Incline dumbbell press press – 100 x 8, 110 x 8, 115 x 5, 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 tricep press, R then L – 15 x 12( x 12), 20 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

Steps/miles
Monday – 26,132 steps, 11.89 miles. Tuesday – 23,712 steps, 10.8 miles. Wednesday – 26,737 steps, 12.09 miles. Thursday – 20,927 steps, 9.42 miles. Friday – 26,462 steps, 11.95 miles. Saturday – 5,903 steps, 2.7 miles. Sunday – 5,836 steps, 2.8 miles.Total – 135,709 steps, 61.65 miles.

a2023 Week 31 Training Log

July 31 – August 6, 2023

Mark Brown

August 6, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Flat dumbbell press – 35 x 12, 75 x 12, 100 x 12, 110 x 9, 115 x 7, 120 x 6
Floor press, barbell – 225 x 6, 245 x 6, 255 x 3, x 3
Flat dumbbell pull over – 40 x 12, 55 x 12, 60 x 12, 65 x 12
Tricep pushdown, narrow pronated grip – 50 x 15, 70 x 15, 75 x 15, 80 x 12
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, American cambered bar third grip – 128 x 6, 138 x 3, x 3; 148 x 6, 158 x 6; 168 x 3, x 3; 178 x 3, x 3
Side lateral raises, cables single arm L then R – 10 x 12(x 12), 15 x 15(x 15), 20 x 15(x 15), 25 x 15( x 1)
Tricep pushdown, v shape attachment – 70 x 15, 75 x 15; 80 x 15, 85 x 12, x 10
Bent over rear delt flies, dumbbells -35 x 12, 40 x 12, 45 x 12
Preacher curls, ez curl bar – 75 x 20 85 x 20, 95 x 15, 105 x 15
Preacher curls, dumbbells R then L – 35 x 20(x 20), 40 x 15(x 20), 45 x 15(x 15), 50 x 12(x 10)
Tricep pulldowns, single arm R then L – 15 x 20(x 20), 20 x 20(x 20), x 25 x 15(x 15)

Saturday
Free squat, yoke bar – 155 x 6, 245 x 6, 315 x 3 x 3
Free box squat, yoke bar – 335 x 3, x 3; 355 x 3, x 3; 385 x 3, x 3
Leg extensions, machine – 11- x 12, 130 x 12, 150 x 12, 170 x 12
Calf raises, yoke bar – 335 x 25, x 25, x 25, x 25

Sunday
Bench press, normal (ring finger on line) grip – 135 x 6 narrow, x 6 wide; 225 x 6, 255 x 6, 275 x 3, x 3; 285 x 1, x 1, x 1; 295 x 1, x 1, x 1
Incline press – 205 x 6, 225 x 6; 235 x 3, x 3, 245 x 3, x 3
Chest press, jammer arms under/middle handle superset – 120 x 20, 165 x 15, 190 x 15, 210 x 12
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 tricep press, R then L – 15 x 15( x 15), 20 x 15(x 15), 25 x 15(x 15), 30 x 12(x 12)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12

2023 Week 30 Training Log

July 24 – 30, 2023

Mark Brown

July 30, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Incline chest press, American cambered bar inside grip higher incline – 78 x 6, 128 x 3, 178 x 3, 198 x 3
Incline chest press, ACB narrow grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3
Incline chest press, ACB third grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3
Incline chest press, ACB outer grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 2
Tricep press, ez curl bar – 75 x 15, 85 x 15, 95 x 12, 105 x 12
Tricep pushdowns, v shape attachment 70 x 15, 75 x 12, 80 x 12, 85 x 12
Incline dumbbell press -100 x 10, 110 x 8, 100 x 8, x 7
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, American cambered bar third grip – 128 x 6, 138 x 3, x 3; 148 x 6, 158 x 6; 168 x 3, x 3; 178 x 3, x 3
Side lateral raises, cables single arm L then R – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12), 25 x 12( x 12)
Tricep pushdown, narrow pronated grip – 25 x 12, x 12 (warm ups), 70 x 15, x 15; 75 x 15, 80 x 12, x 10
Bent over rear delt flies, dumbbells – 30 x 15, 35 x 15, 40 x 15, 45 x 12
Preacher curls, ez curl bar – 75 x 20, x 20; 85 x 20, 95 x 15,
Preacher curls, dumbbells R then L – 35 x 20(x 20), 40 x 15(x 20), 45 x 15(x 15)
Tricep pulldowns, single arm R then L – 15 x 20(x 20), 20 x 20(x 20), x 20(x 20)

Saturday
Unscheduled rest day – busy

Sunday
Bench press, wide grip – 135 x 6 narrow, x 6 wide; 225 x 6, 245 x 6, 255 x 6, 265 x 3, x 3
Incline press – 205 x 6, 225 x 6; 235 x 3, x 3, 245 x 3, x 3
Chest press, jammer arms under/middle handle superset – 120 x 15, 165 x 15, 190 x 15, 210 x 15
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 tricep press, R then L – 10 x 15( x 15), 15 x 12( x 12), 25 x 15( x 15), 30 x 12(x 12)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12
Mowed, Lawnwork – 1 hour

Steps/miles
Monday – 27,696 steps, 12.65 miles. Tuesday – 24,269 steps, 11.1 miles. Wednesday – 27,438 steps, 12.54 miles. Thursday – 22,837 steps, miles 10.39 miles. Friday – 25,849 steps, 11.81 miles. Saturday – 7,124 steps, 3.32 miles. Sunday – 9,908 steps, 4.28 miles. Total (thru wed) – 145,121 steps, 66.09 miles.

2023 Week 29 Training Log

July 17 – 23, 2023

Mark Brown

July 25, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Incline chest press, American cambered bar inside grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3
Incline chest press, ACB narrow grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3
Incline chest press, ACB third grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 3
Incline chest press, ACB outer grip – 78 x 6, 128 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3, 228 x 2
Tricep press, ez curl bar – 75 x 15, 85 x 15, 95 x 12, 105 x 10
Tricep pushdowns, narrow pronated grip 70 x 15, 75 x 15, 80 x 12, 85 x 15
Incline dumbbell press -100 x 10, 110 x 8, 80 x 12, x 10
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Scheduled rest day – recovery

Friday
Seated overhead press, American cambered bar third grip – 78 x 6, 128 x 6, 138 x 3, x 3; 148 x 6, 158 x 6; 168 x 3, x 3; 178 x 3, x 3; 188 x 3, x 3
Side lateral raises, cables single arm L then R – 10 x 12(x 12), 15 x 12(x 12)
Tricep pushdown, narrow pronated grip – 25 x 12, x 12 (warm ups), 70 x 15, x 15; 75 x 15, 80 x 15
Bent over rear delt flies, dumbbells – 30 x 15, 35 x 15, 40 x 15, 45 x 12
Preacher curls, ez curl bar – 75 x 20, 85 x 20, 95 x 15, 105 x 12
Preacher curls, dumbbells R then L – 30 x 20(x 20), 35 x 20(x 20), 40 x 15(x 20), 45 x 15(x 15)
Tricep pulldowns, single arm R then L – 10 x 20(x 20), 15 x 20(x 20), 20 x 20(x 20), 25 x 15(x 15)

Saturday
Box squat, cambered bar – 175 x 6, 265 x 6, 315 x 6, 355 x 6, 375 x 3, x 3; 405 x 3, x 3
Calf raises, cambered bar – 265 x 25, x 25, x 25, x 25
Leg extensions – 110 x 12, 130 x 12, 150 x 12, 170 x 12

Sunday
Bench press, wide grip – 135 x 6 narrow, x 6 wide; 225 x 6, 245 x 6, 255 x 6, 265 x 3, x 3; 275 x 1
Incline press – 205 x 6, 225 x 6; 235 x 3, x 3, 245 x 3
Chest press, jammer arms under/middle handle superset – 120 x 15, 165 x 15, 190 x 15, 210 x 15
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), x 10(x 10)(x 10)
Rolling tricep press, R then L – 15 x 15( x 15), 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

Steps/miles
Monday – 21,532 steps, 9.63 miles. Tuesday – 22,224 steps, 10.07 miles. Wednesday – 27,201 steps, 12.25 miles. Thursday – 20,775 steps, 9.47 miles. Friday – 28,471 steps, 12.91 miles. Saturday – 7,129 steps, 3.37 miles. Sunday – 6,161 steps, 2.89 miles. Total – 133,493 steps, 60.59 miles.

2023 Week 28 Training Log

July 10 – 16, 2023

Mark Brown

July 17, 2023

Monday
Scheduled rest day – recovery

Tuesday
Scheduled rest day – recovery

Wednesday
Incline chest press, American cambered bar inside grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3
Incline chest press, ACB narrow grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3
Incline chest press, ACB third grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3
Incline chest press, ACB outer grip – 78 x 6, 148 x 3, 178 x 3, 198 x 3, 208 x 3, 218 x 3
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, narrow pronated grip 70 x 12, x 12, x 12, x 12
Incline dumbbell press -80 x 12, 100 x 10, 110 x 8, x 6
Rack pushups – bodyweight x 12, x 12, x 12, x 12

Thursday
Unscheduled rest day – recovery

Friday
Scheduled rest day – recovery

Sunday
Bench press, wide grip – 135 x 6 narrow, x 6 wide; 225 x 6, 245 x 6, 255 x 6, 265 x 3, x 3; 275 x 3, x 2
Incline press – 205 x 6, 225 x 6; 235 x 3, x 3
Chest press, jammer arms under/middle handle superset – 120 x 15, 165 x 15, 190 x 15, 210 x 15
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), x 10(x 10)(x 10)
Rolling tricep press, R then L – 15 x 15( x 15), 25 x 15( x 15), 30 x 15( x 15)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 26,307 steps, 11.89 miles. Tuesday – 23,760 steps, 10.80 miles. Wednesday – 25,846 steps, 11.79 miles. Thursday – 24,952 steps, 11.37 miles. Friday – 24,740 steps, 11.20. Saturday – 6,930 steps, 3.28. Sunday – 7,347 steps, 3.50. Total – 139,882 steps, 63.83 miles.

2023 Week 27 Training Log

July 3 – 9, 2023

Mark Brown

July 10, 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, 255 x 6; 265 x 3, x 3; 275 x 2, x 2
Flat holds, cambered bar – 265 x 60 sec, 275 x 60 sec, 285 x 60 sec, 295 x 60 sec
Tricep press, rackable fat bar – 75 x 15, 75 w/chain x 15, 85 w/chain x 15, 95 w/chain x 10
Floor press, straight bar – 225 x 6, 235 x 6; 245 x 6, 255 x 3, x 3

Thursday
Seated overhead press, American cambered bar third grip – 78 x 6, 128 x 6, 138 x 3, x 3; 148 x 6, 158 x 3, x 3; 168 x 3, x 3; 178 x 2
Machine press, jammer arms per hand – 75 x 15, 120 x 12, 145 x 12, 170 x 12,
Side lateral raises, cables single arm L then R – 10 x 12(x 12), 15 x 12(x 12)
Tricep pushdown, v shape attachment – 70 x 12, x 15; 75 x 12, 80 x 12
Bent over rear delt flies, dumbbells – 35 x 12, 40 x 12

Friday
Scheduled rest day – recovery

Saturday
Unscheduled rest day – recovery
Golfed 18 holes

Sunday
Bench press, narrow grip – 135 x 8, 225 x 6, 255 x 6, 265 x 3, x 3; 275 x 3, x 3; 285 x 2
Incline press – 205 x 6, 225 x 6; 235 x 3, x 3, 245 x 3, x 3
Chest press, jammer arms under/middle handle superset – 120 x 15, 165 x 15, 190 x 15, 210 x 15
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 tricep press, R then L – 15 x 15( x 15), 25 x 15( x 15), 30 x 15( x 15)
Rack push-ups – bodyweight x 12, x 12, x 12, x 12

Steps/miles
Monday – 27,545 steps, 12.38 miles. Tuesday – 27,426 steps, 12.32 miles. Wednesday – 27,998 steps, 12.66 miles. Thursday – 22,128 steps, 10.01 miles. Friday – 24,734 steps, 11.18 miles. Saturday – 8,085 steps, 3.88 miles. Sunday – 7,662 steps, 3.65 miles. Total (thru wed) – 145,578 steps, 66.08 miles.