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