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