tag:blogger.com,1999:blog-83259581507235440222011-07-08T05:48:33.145-07:00Training to Learn and Learning to TrainMark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.comBlogger1721100tag:blogger.com,1999:blog-8325958150723544022.post-56430076162317468682009-07-08T14:25:00.000-07:002009-07-08T14:28:58.546-07:00Skull Crushers<br />Worked to 125x5<br /><br />Overhead Extensions<br />Worked to 115x5<br /><br />Tates<br />2x30x10<br />2x40x10<br /><br />Wrist Curls<br />Worked up to 40lbsx20<br /><br />Kazmir Presses<br />Worked to 315x3<br /><br />Cardio<br /><br />The weather and other commitments have kept me from the Prowler for the past week. Looks like more rain tonight again.....<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5643007616231746868?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-28358032918029144822009-07-08T14:24:00.000-07:002009-07-08T14:25:38.415-07:00Bench<br />Worked to 355x3<br /><br />Floor Press<br />Worked to 325x3 (PR)<br /><br />Incline<br />Worked to 275x3<br /><br />Dips<br />4x10 close grip<br />4x10 wide grip<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2835803291802914482?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-13624855720560833972009-07-08T14:23:00.000-07:002009-07-08T14:24:24.707-07:001 hour of cardio<br /><br />Foam roller all over<br /><br />Stretching<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1362485572056083397?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-67354360261640192092009-07-05T06:57:00.000-07:002009-07-05T07:00:00.825-07:00Sunday 7/5<br />Military Press<br />5 sets<br />Rack Shrugs<br />5 sets<br />Behind the Neck Press<br />5 Sets<br />Rear Delt Flyes<br />4 Sets<br /><br />Saturday 7/4<br />Bench<br />4 sets<br />Incline<br />4 sets<br />Floor Press<br />4 sets<br />Left lat and Pec giving me some trouble so I backed the weight down<br /><br />Friday 7/3<br />Barbell Rows<br />5 sets<br />Rack Shrugs<br />5 sets<br />Dumbbell Rows<br />5 sets each side<br /><br />Thursday 7/2<br />Hack Squats<br />6 sets<br />Seated Calves<br />6 sets<br />Leg Press was broken<br />Deadlifts<br />5 sets of 10x135<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6735436026164019209?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-36964920464215427042009-07-01T12:16:00.000-07:002009-07-01T12:18:49.718-07:00Skull Crushers<br />Worked to 135x5<br /><br />Overhead Extensions<br />Worked to 115x5<br /><br />Wrist Curls<br />About 100 or so reps. i wasnt counting<br /><br />Kazmir Presses<br />Worked to 275x5<br /><br />One Armed Tate Presses<br />2x30x10<br />4x40x10<br /><br />Rope Pressdowns<br />Worked to 200x10<br /><br />V-Bar Pressdowns<br />Worked to 215x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3696492046421542704?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-80362650637668947362009-06-30T12:44:00.000-07:002009-06-30T12:45:41.185-07:00Bench<br />Worked to 355x3<br /><br />Incline<br />Worked to 275x3<br /><br />Floor Press<br />Worked to 315x3 (PR)<br /><br />Dips<br />4x10 close grip<br />4x10 wide grip<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-8036265063766894736?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-50115991149316972382009-06-30T12:43:00.000-07:002009-06-30T12:44:26.666-07:001 hour of cardio<br /><br />Foam roller work<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5011599114931697238?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-11613740252105571602009-06-30T12:07:00.000-07:002009-06-30T12:43:41.926-07:00Military Press<br />Worked to 185x3<br /><br />Shrugs<br />Worked to 495x3<br /><br />Behind the Neck Press<br />225x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1161374025210557160?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-17383084092012366802009-06-27T06:34:00.000-07:002009-06-27T06:35:52.222-07:00Bench<br />Worked to 335x3<br /><br />Incline<br />Worked to 275x3<br /><br />Decline<br />Worked to 315x3<br /><br />Dips<br />4x10 wide grip<br />4x10 close grip<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1738308409201236680?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-833862489108233142009-06-26T06:17:00.000-07:002009-06-26T06:22:27.054-07:00Weds 6/24<br />Skull Crushers<br />Worked to 135x5<br /><br />Overhead Extensions<br />Worked to 115x5<br /><br />V-Bar Pressdowns<br />Worked to the whole stackx6<br /><br />Rope Pressdowns<br />Worked to the whole stack+20lbsx6<br /><br />Kazmir Presses<br />Worked to 275x3<br /><br />Standing Tate Presses<br />5 sets on each armx10<br /><br />Wednesday Night did about 10 prowler pushes of about 25 yards or so.<br /><br />Thurs 6/25<br />Hack Squats<br />Worked to 900x8<br /><br />Seated Calves<br />Worked to 270x10<br /><br />Leg Press<br />Worked to 900x5<br /><br />Leg Extensions<br />Worked to 225x4<br /><br />6/26<br />Shrugs<br />Worked to 495x2<br /><br />Rows<br />Worked to 225x5<br /><br />Face Pulls<br />Worked to 120x8<br /><br />Seated Cables<br />Worked to 160x8<br /><br />T-Bar Rows<br />Worked to 135x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-83386248910823314?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-90448412602300531462009-06-23T16:08:00.000-07:002009-06-23T16:10:09.279-07:00Bench<br />Worked to 355x3<br /><br />Incline<br />Worked to 275x4<br /><br />Floor Press<br />Worked to 315 miss<br /><br />Dips<br />4 sets of 10 wide grip<br />4 sets of 10 close grip<br /><br />Ran some laps around the track. Didnt count how many, just had a lot of energy left to burn off<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-9044841260230053146?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-26349440622971165112009-06-22T14:35:00.000-07:002009-06-22T14:36:05.150-07:00Cardio<br /><br />Foam roller on back, shoulders and traps.<br />Foam roller on IT band, hammies and calves.<br /><br />Some light ab work<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2634944062297116511?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-44400286864048263012009-06-21T07:34:00.000-07:002009-06-21T07:37:11.773-07:00Kind of a strange morning. Didnt sleep very well last night and everything felt extra heavy this morning because of it I think.<br /><br />Miltary Press<br />Worked up to 185x1<br /><br />Shrugs<br />Worked up to 495 miss<br /><br />Behind the Neck Press<br />Worked up to 245x3<br /><br />Wrist Curls<br />15lb dumbbell<br />4 sets of 20 times each way on each wrist<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4440028686404826301?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-16503840825612249312009-06-20T19:14:00.000-07:002009-06-20T19:23:26.617-07:006/20 Chest<br />Bench<br />Worked to 335x3<br /><br />Incline Bench<br />Worked to 275x3<br /><br />Floor Press<br />Worked to a 315 miss<br /><br />Dips<br />Wide gripx20<br />Close gripx20<br /><br /><br />6/19 Back<br />Standing Barbell Rows<br />Worked to 225x5<br /><br />Shrugs<br />Worked to 495x2<br /><br />Seated Cable Rows<br />Worked to 160x6<br /><br />T-Bar Rows<br />Worked to 135x4<br /><br />Face Pulls<br />Worked to 115x8<br /><br /><br />6/18 Legs<br />Hack Squats<br />4 Sets<br />Seated Calves<br />4 Sets<br />Leg Press<br />4 Sets<br />Leg Extensions<br />4 Sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1650384082561224931?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-77094340218591354442009-06-17T11:20:00.000-07:002009-06-17T11:25:27.986-07:00Monday 6/15/09 Recovery<br />1 hour of cardio<br />Foam roller work<br />Stretching<br /><br />Tuesday 6/16/09 Chest<br />Flat Bench<br />Worked up to 335x3<br /><br />Incline Bench<br />Worked up to 275x3<br /><br />Floor Press<br />Worked up to 275x5<br /><br />Seated Pec Dec Flyes<br />Worked up to 275x5<br /><br /><br />6/17/09 Triceps<br />Skull Crushers<br />Worked to 135x4<br /><br />Overhead Triceps Extensions<br />Worked to 115x6<br /><br />Wrist Curls<br />4 sets of 20 with 10lb<br />2 sets of 20 with 15lb<br /><br />Kazmir Presses<br />Worked to 275x5<br /><br /><br />Prowler till I cant prowl anymore. I love this thing even though it kicks my butt.....<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7709434021859135444?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-42833751807624816752009-06-14T17:27:00.000-07:002009-06-14T17:31:21.324-07:00Took the prowler out last night for awhile and did some pulls in the grass. Took it back out this afternoon and pushed for about an hour. Fun stuff, it kicks my butt so far, but I am looking forward to working up in weight and duration<br /><br />Military Press<br />Barx20<br />135x10<br />185x4<br />225x2<br />135x8<br /><br />Shrugs<br />Barx20<br />135x10<br />225x10<br />315x6<br />405x4<br />495x3<br /><br />Behind the Neck Press<br />Barx20<br />135x10<br />185x8<br />225x6<br />275 miss<br />this is really starting to frustrate me. i feel like i have enough to move it, but it doesnt want to move for me<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4283375180762481675?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-47427993717907521102009-06-13T06:59:00.000-07:002009-06-13T07:02:11.489-07:00Lacking some focus this morning plus a new tattoo on my back made pressing a little difficult. My prowler came yesterday. Got it put together and I will hopefully take it for a test run tomorrow afternoon if the weather is decent.<br /><br />Bench<br />Barx10<br />135x10<br />225x10<br />315x3<br />335x3<br /><br />Incline Press<br />Barx20<br />135x10<br />185x8<br />225x6<br />275x3<br /><br />Dips<br />8x10<br /><br />Wrist Curls<br />4 sets of 20<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4742799371790752110?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-57867309399691681192009-06-12T07:54:00.000-07:002009-06-12T07:57:05.648-07:00Barbell Rows<br />Barx20<br />135x15<br />155x10<br />185x8<br />225x6<br />245x3<br /><br />Shrugs<br />Barx20<br />135x15<br />225x10<br />315x8<br />405x6<br />495x2<br /><br />Seated Cable Rows<br />100x15<br />120x10<br />140x10<br />160x8<br /><br />Lying Incline Rows<br />45x10<br />90x10<br />135x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5786730939969168119?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-9683229180949495762009-06-11T18:27:00.000-07:002009-06-11T18:31:24.091-07:00<div class="post-body entry-content"> 6/11/09 Legs<br /><br />Hack Squats<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Seated Calves<br />90x25<br />135x25<br />180x20<br />225x15<br />250x10<br /><br />Leg Press<br />180x10<br />360x10<br />540x10<br />720x8<br /><br />Leg Extensions<br />90x12<br />180x10<br />270x10<br />360x6<br />410x3 </div> <div class="post-footer"> <div class="post-footer-line post-footer-line-1"> <span class="post-author vcard"><br /></span><span class="post-icons"><span class="item-control blog-admin pid-333958315"><a href="post-edit.g?blogID=8325958150723544022&amp;postID=7210607077993387288" title="Edit Post"> </a> </span> </span> </div> <div class="post-footer-line post-footer-line-2"> <span class="post-labels"> </span> </div> <div class="post-footer-line post-footer-line-3"> <span class="post-location"> </span> </div> </div> <div class="post hentry uncustomized-post-template"> <a name="1745262502169406869"></a><span style="font-weight: bold;"><br />6/10/09 Triceps<br /><br /></span> <div class="post-body entry-content"> Kazmir Presses<br />Increased weight until failure<br /><br />Standing Tate Presses<br />Increased weight until failure<br /><br />Wrist Curls<br />50 times each direction with 10lb dumbbell<br /><br />Dips<br />5x10<br /><br /><br />Cardio<br /><br />6/9/09 Chest<br /></div><br /></div><div class="post hentry uncustomized-post-template"> <a name="58731133026747768"></a> <div class="post-body entry-content"> Bench<br />Barx20<br />135x15<br />225x10<br />315x6<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx20<br />135x10<br />185x8<br />225x6<br />275x3<br /><br />Floor Press<br />Barx20<br />135x15<br />185x10<br />225x8<br />275x6<br />295x3<br />315 miss<br /><br />Dips<br />4x10<br /><br /><br />Cardio </div><br />6/8/09 Recovery<br /><br /></div> <a name="7757977724408109582"></a><span style="text-decoration: underline;"><span style="font-weight: bold;"></span></span> 1 hour of cardio<br /><br />Stretching and Foam Roller Work<br /><br />Shoulder Sweeps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-968322918094949576?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-71832969693491309072009-06-07T14:12:00.000-07:002009-06-07T14:14:50.944-07:00The wrist is slowly getting better. Still doing rice digs, ice and heat as i feel necessary and wrist curls every other day.<br /><br />Military Press<br />Barx20<br />135x10<br />155x6<br />175x3<br />185x3<br />135x6<br /><br />Shrugs<br />Barx20<br />135x10<br />225x10<br />315x8<br />405x3<br />495x2<br /><br />Behind the Neck Press<br />Barx20<br />135x10<br />185x8<br />225x6<br />275 miss<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7183296969349130907?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-30246304632584773172009-06-06T06:23:00.000-07:002009-06-06T06:25:02.656-07:00Bench<br />Barx20<br />135x10<br />225x8<br />315x4<br />335x3<br />355x3<br /><br />Incline<br />Barx20<br />135x10<br />185x8<br />225x5<br />275x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />275x6<br />315 miss<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3024630463258477317?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-81687829412436263522009-06-05T13:10:00.001-07:002009-06-05T13:11:44.284-07:00Rows<br />Barx10<br />135x10<br />155x10<br />185x8<br />205x6<br />225x4<br /><br />Shrugs<br />Barx20<br />135x10<br />225x10<br />315x8<br />405x6<br />495x2<br /><br />Face Pulls<br />75x10<br />95x10<br />125x10<br />140x10<br />175x8<br /><br />Hypers<br />2x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-8168782941243626352?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-72106070779933872882009-06-04T05:41:00.000-07:002009-06-04T05:42:55.570-07:00Hack Squats<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br />950x3 (PR)<br /><br />Seated Calves<br />90x25<br />135x25<br />180x20<br />225x15<br />250x10<br /><br />Leg Press<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br />990x3 (PR)<br /><br />Leg Extensions<br />90x12<br />180x10<br />270x10<br />360x6<br />410x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7210607077993387288?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-17452625021694068692009-06-03T15:01:00.000-07:002009-06-03T15:02:26.648-07:00Kazmir Presses<br />Increased weight until failure<br /><br />Standing Tate Presses<br />Increased weight until failure<br /><br />Wrist Curls<br />50 times each direction with 10lb dumbbell<br /><br />Dips<br />5x10<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1745262502169406869?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-587311330267477682009-06-02T05:54:00.001-07:002009-06-02T05:54:28.280-07:00Bench<br />Barx20<br />135x15<br />225x10<br />315x6<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx20<br />135x10<br />185x8<br />225x6<br />275x3<br /><br />Floor Press<br />Barx20<br />135x15<br />185x10<br />225x8<br />275x6<br />295x3<br />315 miss<br /><br />Dips<br />4x10<br /><br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-58731133026747768?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-77579777244081095822009-06-02T05:53:00.001-07:002009-06-02T05:53:48.092-07:001 hour of cardio<br /><br />Stretching and Foam Roller Work<br /><br />Shoulder Sweeps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7757977724408109582?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-63110943721725478222009-06-02T05:51:00.000-07:002009-06-02T05:53:09.989-07:00<div class="post-body entry-content"> Military Press<br />Barx20<br />135x15<br />155x6<br />185x2<br />225 miss<br /><br />Shrugs<br />Barx20<br />135x15<br />225x10<br />315x8<br />405x6<br />495x1<br /><br />Behind the Neck Press<br />Barx10<br />135x10<br />185x8<br />225x6<br />275x2<br /><br /><br />Wrist CurlsX50<br /><br /><br /></div><!-- spacer for skins that want sidebar and main to be the same height--><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6311094372172547822?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-34320183118004962612009-05-30T06:29:00.001-07:002009-05-30T06:29:46.182-07:00Bench<br />Barx20<br />135x15<br />225x10<br />315x6<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx20<br />135x10<br />185x8<br />225x6<br />275x3<br /><br />Floor Press<br />Barx20<br />135x15<br />185x10<br />225x8<br />275x6<br />295x3<br />315 miss<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3432018311800496261?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-24186701959839301272009-05-29T05:44:00.000-07:002009-05-29T05:45:44.820-07:00Barbell Rows<br />Barx20<br />135x12<br />155x10<br />185x8<br />225x6<br /><br />Barbell Shrugs<br />Barx20<br />135x15<br />225x10<br />315x10<br />405x6<br />495x2<br />135x20<br /><br />Seated Cable Rows<br />120x10<br />140x10<br />160x10<br /><br />Lying Incline Rows<br />45x15<br />90x10<br />115x10<br /><br />Face Pulls<br />50x12<br />70x10<br />90x10<br />115x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2418670195983930127?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-8419975941003195192009-05-28T06:24:00.000-07:002009-05-28T06:25:50.821-07:00<div class="post-body entry-content"> Hack Squats<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Seated Calves<br />90x25<br />135x25<br />180x20<br />225x15<br /><br />Leg Press<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Leg Extensions<br />90x12<br />180x10<br />270x10<br />360x6<br /><br />Deadlifts<br />Starting back again. Gonna take it slow and easy and see how the arm and biceps feel<br /><br />Barx10x4<br /><br />30 min of cardio </div><!-- spacer for skins that want sidebar and main to be the same height--><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-841997594100319519?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-7329832001477383902009-05-27T12:35:00.000-07:002009-05-27T12:37:33.257-07:00Kazmir Presses<br />Increased weight until failure<br /><br />Standing Tate Presses<br />Increased weight until failure<br /><br />Wrist Curls<br />50 times each direction with 10lb dumbbell<br /><br />V-Bar pressdowns<br />Increased weight until failure<br /><br />Rope Pressdowns<br />Increased weight until failure<br /><br />Overhead Extensions<br />Increased weight until failure<br /><br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-732983200147738390?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-9468539603679427932009-05-27T12:33:00.000-07:002009-05-27T12:35:31.975-07:00Bench<br />Barx20<br />135x15<br />225x10<br />315x6<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx20<br />135x10<br />185x8<br />225x6<br />275x3<br /><br />Floor Press<br />Barx20<br />135x15<br />185x10<br />225x8<br />275x6<br />295x3<br /><br />Dips<br />4x10<br /><br />Seated Pec Deck Flyes<br />160x10<br />180x10<br />210x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-946853960367942793?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-15979794719978429092009-05-27T12:32:00.000-07:002009-05-27T12:33:35.416-07:001 hour of cardio<br /><br />Foam roller work<br /><br />Shoulder Sweeps<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1597979471997842909?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-75164509582862275882009-05-24T08:48:00.000-07:002009-05-24T08:51:22.239-07:00Military Press<br />Barx20<br />135x15<br />155x6<br />185x2<br />225 miss<br /><br />Shrugs<br />Barx20<br />135x15<br />225x10<br />315x8<br />405x6<br />495x1<br /><br />Behind the Neck Press<br />Barx10<br />135x10<br />185x8<br />225x6<br />275 miss<br /><br />I started doing wrist curls today as another exercise to try and fix my constant wrist pain.<br />Wrist Curls<br />7.5 DBx25 times each way on each wrist<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7516450958286227588?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-48190222485672462622009-05-23T06:38:00.000-07:002009-05-23T06:39:53.842-07:00Bench<br />Barx20<br />135x15<br />225x10<br />275x8<br />315x3<br />335x3<br /><br />Incline Bench<br />Barx20<br />135x15<br />185x10<br />225x6<br />275x3<br /><br />Floor Press (moved up to the third pin)<br />Barx20<br />135x15<br />185x10<br />225x8<br />275x4<br />285x3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4819022248567246262?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-35899681334568013942009-05-22T18:25:00.000-07:002009-05-22T18:28:30.875-07:00Barbell Rows<br />Barx10<br />135x10<br />155x8<br />185x8<br />225x3<br /><br />Shrugs<br />Barx15<br />135x15<br />225x15<br />315x8<br />405x6<br />495x1<br /><br />Face Pulls<br />50x10<br />70x10<br />90x10<br />120x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3589968133456801394?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-63573583585834221092009-05-21T18:54:00.001-07:002009-05-21T18:54:38.199-07:00Hack Squats<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Seated Calves<br />90x25<br />135x25<br />180x20<br />225x15<br /><br />Leg Press<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Leg Extensions<br />90x12<br />180x10<br />270x10<br />360x6<br /><br />30 min of cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6357358358583422109?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-68190244958127374232009-05-21T18:52:00.000-07:002009-05-21T18:53:51.287-07:00Skull Crushers<br />Increased weight to failure<br /><br />Overhead Extensions<br />Increased weight to failure<br /><br />Kazmir Presses<br />Increased weight to failure<br /><br />Standing Tate Presses<br />Increased weight to failure<br /><br />DipsX20<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6819024495812737423?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-11796866172628825742009-05-19T19:55:00.000-07:002009-05-19T19:57:08.023-07:00Bench<br />Barx10<br />135x10<br />225x10<br />315x3<br />335x3<br /><br />Incline<br />Barx10<br />135x10<br />225x6<br />275x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x4<br />275x1<br /><br />Seated Pec Deck Flyes<br />160x10<br />175x10<br />205x8<br /><br />Dips<br />2x20<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1179686617262882574?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-20659781304330381452009-05-19T19:53:00.000-07:002009-05-19T19:55:24.918-07:001 hour of cardio<br /><br />Foam roller<br /><br />Shoulder sweeps<br /><br />HypersX20<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2065978130433038145?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-37621066915914066972009-05-17T16:28:00.000-07:002009-05-17T16:30:12.851-07:00Military Press<br />Barx10<br />135x10<br />155x6<br />185x2<br />225 miss<br /><br />Shrugs<br />Barx10<br />135x10<br />225x10<br />315x8<br />405x6<br />495x1<br /><br />Behind the Neck Press<br />Barx10<br />135x10<br />185x8<br />225x6<br />275x2<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3762106691591406697?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-7441294656338682382009-05-16T07:06:00.000-07:002009-05-16T07:07:43.022-07:00Bench<br />Barx10<br />135x10<br />225x10<br />315x3<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x8<br />275x3<br /><br />Floor Press<br />Barx10<br />135x10<br />185x8<br />225x8<br />275 miss<br />275x1<br />Dont know why I am struggling with this all of a sudden...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-744129465633868238?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-59507613979382169992009-05-15T13:54:00.000-07:002009-05-15T13:56:00.287-07:00Barbell Rows<br />Barx10<br />135x10<br />155x8<br />185x6<br />225x3<br /><br />Shrugs<br />Barx10<br />135x10<br />225x10<br />315x6<br />405x4<br />495x1<br /><br />Face Pulls<br />120x10<br />150x10<br /><br />Seated Cable Rows<br />120x10<br />140x10<br />160x10<br /><br />Lying Incline Rows<br />45x10<br />90x10<br />135x10<br /><br />30 minutes of cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5950761397938216999?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-5906797492863689412009-05-14T06:23:00.000-07:002009-05-14T06:25:08.331-07:00Hack Squats<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Seated Calves<br />90x25<br />135x25<br />180x20<br />225x15<br /><br />Leg Press<br />180x10<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Leg Extensions<br />90x12<br />180x10<br />270x10<br />360x6<br /><br />30 min of cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-590679749286368941?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-80888307882765285762009-05-13T06:19:00.000-07:002009-05-13T06:21:30.491-07:00Kazmir Presses<br />5 sets, increased weight to failure<br /><br />Standing One Armed Tate Presses<br />5 sets, increased weight to failure<br /><br />Standing E-Z Bar Overhead Presses<br />5 sets, increased weight to failure<br /><br />V-Bar Pressdowns<br />5 sets, increased weight to failure<br /><br /><br />30 Minutes of Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-8088830788276528576?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-30831978577633051212009-05-12T14:25:00.000-07:002009-05-12T14:27:31.622-07:00Flat Bench<br />Barx10<br />135x10<br />225x10<br />315x3<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x10<br />275x4<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />275 miss<br />275 miss<br /><br />Pec Deck Flyes<br />175x10<br />205x10<br />215x10<br /><br />Dips<br />4x10<br /><br />30 min of cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3083197857763305121?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-12301830214270421572009-05-11T05:26:00.000-07:002009-05-11T05:29:38.550-07:001 Hour of cardio this morning.<br /><br />Some foam roller on the calves and hamstrings.<br /><br />5x10 reverse hypers<br /><br />I have been doing band pull aparts every night and the rice digs for over a week now to try and help the wrist and pec issues. Seems to be helping, I will test the wrist Wednesday to see how it does on triceps work. Still icing after workouts and heat every night on the wrist before bed. Whatever it takes to bring it around....<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1230183021427042157?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-21416607950373739422009-05-10T14:08:00.000-07:002009-05-10T14:10:57.757-07:00Military Press<br />Barx10<br />135x6<br />155x6<br />185x3<br />225x1<br /><br />Shrugs<br />Barx10<br />135x10<br />225x10<br />315x8<br />405x5<br />495x2<br /><br />Behind the Neck Press<br />Barx10<br />135x10<br />185x8<br />225x6<br />275 miss<br /><br />Rear Delt Flyes<br />145x10<br />165x10<br />175x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2141660795037373942?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-26757021454350348352009-05-10T14:06:00.000-07:002009-05-10T14:08:09.426-07:00Flat bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x6<br />245x3<br />285x3<br /><br />Decline Bench<br />Barx10<br />135x10<br />225x8<br />315x6<br /><br />Seated Pec Deck Flyes<br />165x10<br />195x10<br />225x10<br />250x10<br /><br />Dips<br />5x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2675702145435034835?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-15825317344548524262009-05-08T12:37:00.000-07:002009-05-08T12:38:34.095-07:00Rows<br />Barx10<br />135x10<br />155x6<br />175x4<br />185x3<br />225x3<br /><br />Shrugs<br />Barx10<br />135x10<br />225x10<br />315x6<br />405x3<br />495x3<br />135x15<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1582531734454852426?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-61641899329348276822009-05-08T12:36:00.000-07:002009-05-08T12:37:18.597-07:00Took the day off from the gym today<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6164189932934827682?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-68430931169235326642009-05-06T14:55:00.000-07:002009-05-06T14:57:46.446-07:00V-Bar pressdowns<br />5 sets<br /><br />One Armed Rope Kickbacks<br />5 sets<br /><br />Dips<br />5 sets of 10<br /><br />Kazmir Presses<br />4 sets<br /><br />Standing Tate Presses<br />4 sets each arm<br /><br />Cardio<br /><br /><br />Saw Dr. Chad for some serious work on the right pec and left wrist.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6843093116923532664?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-22556596126108895202009-05-05T14:59:00.000-07:002009-05-05T15:03:00.354-07:00Tried some chest work today. Felt okay until I got up over 300lbs and had to back off.<br /><br />Bench<br />Barx10<br />135x10<br />225x8<br />315x6<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x3<br />275x2<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2255659612610889520?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-45708354316863284322009-05-04T17:24:00.000-07:002009-05-04T17:25:20.932-07:00Just cardio and foam roller work today<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4570835431686328432?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-28296498574057194382009-05-04T17:22:00.000-07:002009-05-04T17:24:34.799-07:00Military Press<br />Barx10<br />135x10<br />155x8<br />175x3<br />185x1<br />185x1<br /><br />Barbell Shrugs<br />Barx10<br />135x10<br />225x8<br />315x6<br />405x4<br />495x2<br /><br />Behind Neck Press<br />Barx10<br />135x10<br />185x6<br />225x6<br />275 Miss<br /><br />Seated Rear Delt Flyes<br />120x10<br />140x10<br />160x10<br />175x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2829649857405719438?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-16775405651617463402009-05-02T06:33:00.000-07:002009-05-02T06:34:07.508-07:00Felt a little pull in my right pec midway through today so I shut it down<br /><br />Flat Bench<br />4 sets<br /><br />Incline Bench<br />3 sets<br /><br />Floor Press<br />3 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1677540565161746340?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-88183859188699751112009-05-02T06:31:00.000-07:002009-05-02T06:33:01.186-07:00Shrugs<br />Barx10<br />135x10<br />225x10<br />315x10<br />405x6<br />495x2<br /><br />Barbell Rows<br />Barx10<br />135x10<br />185x8<br />225x5<br /><br />Face Pulls<br />80x10<br />120x10<br />140x10<br /><br />Seated Cable Rows<br />140x10<br />160x10<br />180x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-8818385918869975111?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-42877145726269711192009-04-30T17:41:00.000-07:002009-04-30T17:43:08.879-07:00Hack Squats<br />180x15<br />360x12<br />540x10<br />720x8<br />900x8<br /><br />Seated Calves<br />90x25<br />135x25<br />180x20<br />225x15<br /><br />Leg Press<br />180x12<br />360x10<br />540x10<br />720x8<br />900x8<br /><br />Leg Extensions<br />180x15<br />270x10<br />360x10<br />410x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4287714572626971119?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-78833219356264949722009-04-29T15:54:00.000-07:002009-04-29T15:56:41.920-07:00Wrist is still troublesome, doing the best I can to work thru it. Got my bucket and rice last night, going to start doing the rice digs tonight.<br /><br />Skull Crushers<br />4 sets<br /><br />Overhead Extensions<br />4 sets<br /><br />Standing Tates<br />4 sets<br /><br />Kazmir Presses<br />4 sets<br /><br />V-bar Pressdowns<br />4 sets<br /><br />One Armed Kickbacks<br />4 sets<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7883321935626494972?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-7235795131811577072009-04-29T15:52:00.000-07:002009-04-29T15:54:14.392-07:00Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br />355x3<br /><br />Incline<br />Barx10<br />135x10<br />225x8<br />245x6<br />275x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />275x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-723579513181157707?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-54804380399834738622009-04-26T14:02:00.000-07:002009-04-26T14:11:36.376-07:00Everything was feeling good until I tried some dumbbell side raises, it felt like somebody stuck a knife into my wrist. At least the pain is getting better during all my other lifts. I am considering getting a bucket and rice and trying rice digs to work through the pain. At this point I will try about anything.<br /><br />Military Press<br />Barx10<br />135x6<br />155x3<br />175x3<br />185x2<br /><br />Rack Shrugs<br />Barx10<br />135x10<br />225x10<br />315x8<br />405x3<br />495x3<br /><br />Behind Neck Press<br />Barx10<br />135x10<br />185x10<br />225x6<br />275x3<br /><br />Seated Rear Delt Flyes<br />165x10<br />175x10<br />185x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5480438039983473862?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-11737144657330123952009-04-25T06:43:00.000-07:002009-04-25T06:44:37.389-07:00Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />245x6<br />275x6 (PR on the reps!)<br /><br />Incline<br />Barx10<br />135x10<br />225x6<br />245x6<br />275x4<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1173714465733012395?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-50634321402998906262009-04-25T06:42:00.000-07:002009-04-25T06:43:31.045-07:00Pressed for time today<br /><br />Barbell Rows<br />Barx10<br />135x10<br />185x8<br />225x3<br />225x3<br />135x10<br /><br />Rack Shrugs<br />Barx10<br />135x10<br />225x10<br />315x5<br />405x4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5063432140299890626?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-48636702290237044132009-04-25T06:40:00.000-07:002009-04-25T06:42:11.492-07:00Hack Squats<br />180x12<br />360x10<br />540x10<br />720x8<br />900x6<br /><br />Seated Calves<br />90x25<br />135x20<br />180x15<br />225x12<br /><br />Leg Press<br />180x12<br />Calvesx10<br />360x12<br />Calvesx10<br />540x10<br />720x8<br />900x8<br /><br />Leg Extensions<br />90x15<br />180x10<br />270x10<br />360x10<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4863670229023704413?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-54749820715980673592009-04-22T13:43:00.000-07:002009-04-22T13:45:23.635-07:00Still trying to fight thru the wrist pain....<br /><br />Skull Crushers<br />5 sets<br /><br />Standing overhead extensions<br />5 sets<br /><br />Standing Tate Presses<br />4 sets each arm<br /><br />V-Bar pressdowns<br />5 sets<br /><br />One armed rope kickbacks<br />5 sets each arm<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5474982071598067359?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-14324363102612625412009-04-22T13:39:00.000-07:002009-04-22T13:43:01.051-07:00Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x8<br />245x3<br />275x3<br /><br />Decline Bench<br />Barx10<br />135x10<br />225x8<br />315x6<br /><br />Seated Flyes<br />175x10<br />195x10<br />215x8<br />225x6<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1432436310261262541?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-11853955825811776402009-04-22T13:38:00.000-07:002009-04-22T13:39:53.009-07:00Just a typical cardio and stretching day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1185395582581177640?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-62790223798493947482009-04-19T06:23:00.000-07:002009-04-19T06:25:09.150-07:00Military Press<br />Barx10<br />135x8<br />155x6<br />175x3<br />185 Miss<br />135x6<br /><br />Barbell Shrugs<br />Barx10<br />135x10<br />225x10<br />315x8<br />405x3<br />495x1<br />495x1<br /><br />Behind Neck Press<br />Barx10<br />135x10<br />185x8<br />225x6<br />275x2<br /><br />Rear Delt Flyes<br />175x10<br />185x10<br />205x8<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6279022379849394748?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-49726645348547957652009-04-19T06:22:00.001-07:002009-04-19T06:23:16.463-07:00Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x4<br />335x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />275x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x6<br />275x3<br /><br />Pec Deck Flyes<br />175x10<br />195x10<br />225x10<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4972664534854795765?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-29787329465314132762009-04-17T06:11:00.000-07:002009-04-17T06:14:10.341-07:00Fell asleep early last night, woke up with a headache and no focus. It showed when I got to the gym. For some reason I always have more strength and energy when I get little to no sleep. I had no focus, no drive and no strength today.<br /><br />Barbell Rows<br />4 sets<br /><br />Hammer Shrugs<br />4 sets<br /><br />Face pulls<br />4 sets<br /><br />Little bit of cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2978732946531413276?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-18552570248377168212009-04-16T07:25:00.000-07:002009-04-16T07:30:01.295-07:00Hack Squats<br />180x10<br />360x10<br />540x8<br />720x6<br />900x6<br /><br />Seated Calves<br />90x30<br />135x20<br />180x12<br />225x12<br /><br />Leg Press<br />180x12<br />Calvesx10<br />360x10<br />Calvesx10<br />540x10<br />720x8<br />900x8<br /><br />Leg Extensions<br />90x15<br />180x10<br />270x10<br />360x8<br />410x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1855257024837716821?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-4423882071441926212009-04-15T13:21:00.000-07:002009-04-15T13:23:54.148-07:00Same wrist pain, different day. Pushing through it.<br /><br />Skull Crushers<br />Barx12<br />65x10<br />85x10<br />105x8<br />115x8<br />135x6<br /><br />Overhead Extensions<br />Barx10<br />35x10<br />55x10<br />65x10<br />85x10<br />105x8<br /><br />Tate Presses<br />2x40x10<br />2x50x10<br /><br />Kazmir Presses<br />Barx10<br />135x10<br />185x10<br />225x6<br /><br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-442388207144192621?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-56426888678965476722009-04-15T13:19:00.000-07:002009-04-15T13:21:31.708-07:00Still struggling with the wrist pain<br /><br />Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x6<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x8<br />275x6<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />275 miss<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5642688867896547672?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-36013188648589612382009-04-13T06:16:00.000-07:002009-04-13T06:18:57.276-07:00The left wrist is still bothering me quite a bit. Icing it every night and trying to work around it.<br /><br />Military Press<br />Barx10<br />135x10<br />155x6<br />175x4<br />185x2<br /><br />Rack Shrugs<br />Barx10<br />135x10<br />225x10<br />315x6<br />405x4<br />495x1<br /><br />Behind Neck Press<br />Barx10<br />135x10<br />225x8<br />275x4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3601318864858961238?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-33812883842317392282009-04-11T06:28:00.000-07:002009-04-11T06:29:23.730-07:00Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x8<br />245x3<br />265x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />275 miss<br />275 miss<br /><br />Decline Bench<br />Barx10<br />135x10<br />225x8<br />315x6<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3381288384231739228?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-4199770910294355332009-04-11T06:26:00.000-07:002009-04-11T06:28:03.312-07:00Barbell Rows<br />Barx10<br />135x10<br />225x8<br />275x3<br /><br />Barbell Shrugs<br />Barx10<br />135x10<br />225x8<br />315x6<br />405x3<br /><br />Seated Cable Rows<br />120x10<br />140x10<br />160x8<br /><br />Incline Rows<br />45x10<br />90x10<br />135x10<br />160x8<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-419977091029435533?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-26760381350008136882009-04-09T11:38:00.001-07:002009-04-09T11:40:10.436-07:00Hack Squats<br />180x10<br />360x10<br />540x10<br />720x8<br />900x4<br /><br />Seated Calves<br />90x20<br />135x20<br />180x20<br />225x10<br /><br />Leg Presses<br />180x10<br />Calvesx10<br />360x10<br />Calvesx10<br />540x10<br />720x8<br />900x8<br /><br />Leg Extensions<br />90x10<br />180x10<br />270x10<br />360x8<br />510x6<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2676038135000813688?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-7040127389381303042009-04-09T11:36:00.004-07:002009-04-09T11:38:22.236-07:00Skull crushers<br />Barx10<br />65x10<br />85x10<br />105x10<br />115x8<br />125x8<br /><br />Standing Triceps Extensions<br />Barx10<br />35x10<br />55x10<br />65x10<br />85x10<br /><br />Tate Presses<br />2x30x10<br />2x40x10<br /><br />Kazmir Presses<br />Barx10<br />135x10<br />185x10<br />225x8<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-704012738938130304?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-80165848853843137002009-04-09T11:36:00.003-07:002009-04-09T11:36:44.932-07:00Took an extra day off to try and let my wrist recover.<br /><br />Just did cardio again today.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-8016584885384313700?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-41831590701013204902009-04-09T06:55:00.001-07:002009-04-09T06:55:52.528-07:00Just cardio and stretching today<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4183159070101320490?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-9925732707996968682009-04-09T06:53:00.000-07:002009-04-09T06:55:32.243-07:00My wrist is pretty tore up. The pain became pretty unbearable about midway through so I shut it down<br /><br />Military Presses<br />3 sets<br /><br />Dumbbell Side Raises<br />2 sets<br /><br />Barbell Shrugs<br />4 sets<br /><br />Behind the Neck Press<br />4 sets<br /><br />Seated Rear Deltoid Flyes<br />3 sets<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-992573270799696868?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-60604579596958953062009-04-04T06:46:00.000-07:002009-04-04T06:47:43.680-07:00Flat Bench<br />Barx10<br />135x10<br />225x10<br />315x3<br />335x3<br />355x1<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x8<br />245x6<br />265x1<br /><br />Decline Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br /><br />Seated Flyes<br />165x10<br />185x10<br />205x10<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6060457959695895306?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-47074565510290605552009-04-03T06:12:00.000-07:002009-04-03T06:13:54.111-07:00Barbell Rows<br />Barx10<br />135x10<br />185x8<br />225x8<br />245x4<br /><br />Kroc Rows<br />2x40x10<br />2x50x10<br /><br />Seated Cable Rows<br />120x10<br />140x10<br />160x10<br /><br />Incline Rows<br />45x10<br />90x10<br />115x10<br /><br />Face Pulls<br />90x10<br />100x10<br />110x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4707456551029060555?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-55988631372427988792009-04-02T12:48:00.000-07:002009-04-02T12:52:04.323-07:00Hack Squat<br />180x12<br />360x10<br />540x10<br />720x10<br />900x8 (PR on reps)<br /><br />Seated Calves<br />90x25<br />135x20<br />180x20<br />225x20<br /><br />Leg Press<br />180x10<br />Calvesx10<br />360x10<br />Calvesx10<br />540x10<br />Calvesx10<br />720x10<br />900x8<br /><br />Leg Extensions<br />180x12<br />270x10<br />360x10<br />510x6<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5598863137242798879?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-48228903666105836232009-04-01T12:40:00.000-07:002009-04-01T12:42:50.217-07:00Changing up my usual workout for triceps<br /><br />Skull Crushers<br />Barx10<br />65x12<br />85x10<br />105x10<br />115x10<br />135x8<br /><br />Standing Overhead Extensions<br />Barx10<br />35x12<br />65x10<br />85x10<br />105x10<br />115x10<br /><br />Tate Presses<br />2x30x10<br />2x40x10<br /><br />Kazmir Presses<br />Barx10<br />135x10<br />185x8<br />225x6<br /><br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4822890366610583623?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-84629989414706431012009-04-01T12:36:00.000-07:002009-04-01T12:39:14.031-07:00I had a little tweak in the neck/shoulder this morning. Everything was good until my 335's, the bar started to waiver a bit in my left arm and I overcompensated to the right and felt a pull. Racked the weight and called it a day.<br /><br />Flat bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x8<br />245x5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-8462998941470643101?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-1279948829022524812009-03-29T06:37:00.000-07:002009-03-29T06:39:18.531-07:00I had to push it today because of the weather<br /><br />Military Presses<br />Barx10<br />135x10<br />155x8<br />175x6<br />185x3<br /><br />DB Side Raises<br />2x30x6<br />2x30x6<br />2x40x5<br />2x40x5<br /><br />Barbell Rack Shrugs<br />Barx10<br />135x10<br />225x10<br />315x6<br />405x3<br /><br />Seated Behind the Neck Press<br />Barx10<br />135x10<br />185x8<br />225x6<br />275x4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-127994882902252481?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-27274647665711772912009-03-28T06:26:00.000-07:002009-03-28T06:28:25.834-07:00Left arm still a little troublesome. Didnt push too much today<br /><br />Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x6<br />245x5<br />275x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x8<br />245x6<br /><br />Decline Bench<br />Barx10<br />135x10<br />225x8<br />315x4<br /><br />Dips<br />5x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-2727464766571177291?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-55734630259849455542009-03-27T13:05:00.001-07:002009-03-27T13:07:38.324-07:00The left biceps and shoulder was bothering me a little so i backed off on some weight<br /><br />Barbell Rows<br />Barx10<br />135x10<br />225x8<br />275x5<br /><br />Seated Cable Rows<br />120x10<br />140x10<br />160x10<br />180x5<br /><br />Lying Incline Rows<br />45x10<br />90x10<br />115x10<br />135x6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-5573463025984945554?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-16524184006726672412009-03-26T06:28:00.000-07:002009-03-26T06:30:37.608-07:00Hack Squat<br />180x12<br />360x10<br />540x10<br />720x10<br /><br />Seated Calves<br />90x25<br />135x20<br />180x20<br />225x12<br /><br />Leg Press<br />180x10<br />360x10<br />540x10<br />720x8<br />900x8<br /><br />Leg Extensions<br />90x15<br />180x10<br />270x10<br />360x10<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-1652418400672667241?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-31540445832942262332009-03-25T11:11:00.000-07:002009-03-25T11:13:07.498-07:00Kazmir Presses<br />Increased weight to failure<br /><br />One Armed Tates<br />Increased weight to failure<br /><br />V-bar pressdowns<br />Increased weight to failure<br /><br />One armed rope pressdowns<br />Increased weight to failure<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3154044583294226233?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-80987091350226319762009-03-25T11:09:00.002-07:002009-03-25T11:10:53.295-07:00Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x6<br />245x4<br /><br />Floor Press<br />Barx10<br />135x10<br />225x6<br />245x6<br /><br />Dips<br />3x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-8098709135022631976?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-7163524835638898152009-03-25T11:09:00.001-07:002009-03-25T11:09:41.920-07:00Just stretching and cardio today<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-716352483563889815?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-3037918102135599012009-03-22T06:37:00.000-07:002009-03-22T06:39:55.371-07:00Military Press<br />Barx10<br />135x10<br />155x5<br />175x3<br />185x2<br /><br />Barbell Shrugs<br />Barx10<br />135x10<br />225x8<br />315x6<br />365x3<br />405x2 (PR!!!)<br /><br />Dumbbell Side Raises<br />40x6x4<br /><br />Seated Behind the Neck Press<br />Barx10<br />135x10<br />185x8<br />225x6<br />275x2<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-303791810213559901?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-74416043981923835362009-03-21T06:36:00.000-07:002009-03-21T06:37:53.073-07:00Pressed for time this morning, had to move thru fast<br /><br />Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x8<br />245x4<br />265x3<br /><br />Seated Machine Flyes<br />180x10<br />210x10<br /><br />Dips<br />4x10<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7441604398192383536?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-48887686200735407482009-03-20T06:30:00.000-07:002009-03-20T06:33:00.345-07:00Barbell Rows<br />Barx10<br />135x10<br />185x6<br />225x4<br /><br />Seated Cable Rows<br />100x10<br />120x10<br />140x10<br />160x8<br /><br />Kroc Rows<br />2x50x10<br />2x60x10<br />2x70x10<br /><br />Lying Incline Rows<br />45x10<br />90x10<br />115x8<br />135x3<br /><br />Face Pulls<br />60x10<br />80x10<br />100x10<br />110x10<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-4888768620073540748?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-91107475410593977882009-03-19T06:28:00.000-07:002009-03-19T07:04:07.109-07:00Hack Squat<br />180x10<br />360x10<br />540x8<br />720x6<br /><br />Seated Calves<br />90x20<br />180x15<br />225x10<br /><br />Leg Press<br />180x10<br />Calvesx10<br />360x10<br />Calvesx10<br />540x8<br />720x6<br />900x6<br /><br />Leg Extensions<br />180x10<br />270x10<br />360x6<br />410x3<br /><br />Cardio<br />Everything but the left biceps is feeling great right now. Its always funny how an injury tends to bring around your focus<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-9110747541059397788?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-35004484177965952182009-03-18T11:46:00.000-07:002009-03-18T11:49:20.010-07:00Standing V-Bar Pressdowns<br />Increased weight until failure<br /><br />One Armed Rope Pressdowns<br />Increased weight until failure<br /><br />Kazmir Presses<br />Increased weight until failure<br /><br />One Armed Standing Tate Presses<br />Increased weight until failure<br /><br />2 sets of 20 reps with a 10lb dumbbell for rehab work on the torn biceps<br /><br />Pushed it hard on cardio too<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-3500448417796595218?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-79596155012636791892009-03-17T12:28:00.000-07:002009-03-17T12:33:21.768-07:00Took off work today for some mental cleaning. I had extra time and was feeling good...<br /><br />Flat Bench<br />Barx10<br />135x10<br />225x8<br />315x3<br />335x3<br />355x3<br /><br />Incline Bench<br />Barx10<br />135x10<br />225x6<br />245x3<br />265x3<br /><br />Floor Press<br />Barx10<br />135x10<br />225x6<br />245x5<br />275x2<br /><br />Decline Bench<br />Barx10<br />135x10<br />225x10<br />275x6<br />315x5<br /><br />Dips<br />4x10<br /><br />Cardio<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-7959615501263679189?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0tag:blogger.com,1999:blog-8325958150723544022.post-66170369723794684422009-03-16T05:38:00.002-07:002009-03-16T05:39:25.221-07:00Stretching<br /><br />Cardio<br /><br />Foam Roller Work<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8325958150723544022-6617036972379468442?l=chisox20.blogspot.com' alt='' /></div>Mark Davishttp://www.blogger.com/profile/10687128113463147647noreply@blogger.com0