June 26 – July 2, 2023

Mark Brown
July 6, 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 3, x 3; 265 x 3, x 3; 275 x 2, x 3
Flat holds, cambered bar – 245 x 60 sec, 255 x 60 sec, 265 x 60 sec, 285 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 12
Floor press, straight bar – 225 x 6, 235 x 3, x 3; 245 x 3, x 3, 255 x 3, x 3
Tricep pushdowns, v shape attachment – 70 x 12, x 12, x 12, x 12
Rack push-ups – bodyweight x 12, x 12, x 12, x 12
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 6; 168 x 3, x 3; 178 x 2, x 3
Machine press, jammer arms per hand – 75 x 12, 105 x 12, 120 x 12, 145 x 12, 170 x 12
Side lateral raises, dumbbells single arm R then L – 10 x 12(x 12), 15 x 12(x 12), 20 x 12(x 12)
Tricep pushdown, single arm – 10 x 15(x 15), 15 x 15(x 15), 20 x 15(x 15), 25 x 12( x 12)
Bent over rear delt flies, dumbbells – 40 x 12, 45 x 12
Friday
Scheduled rest day – recovery
Saturday
Unscheduled rest day – hung out with brother
Sunday
Bench press, narrow grip – 135 x 8, 225 x 6, 245 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 12(x 6), 165 x 12(x 6), 190 x 12(x 6), 210 x 12(x 6)
Muscle mace, giant set – 50 x 10(x 10)(x 10), 55 x 8 (x 8)( x 8), 60 x 10(x 8)(x 8), 65 x 8(x 8)(x 8)
Rolling tricep press, R then L – 15 x 15( x 15), 25 x 15( x 15), 30 x 15( x 15), 35 x 10( x 10)
Rack push-ups – bodyweight x 12, x 12
Steps/miles
Monday – 27,481 steps, 12.53 miles. Tuesday – 25,307 steps, 11.56 miles. Wednesday – 28,827 steps, 13.07 miles. Thursday – 27,709 steps, 12.58 miles. Friday – 26,566 steps, 12.03 miles. Saturday – 6,179 steps, 2.69 miles. Sunday – 6,799 steps, 3.13 miles. Total – 148,868 steps, 67.59 miles.
