Hajime no Seven - the second blog

[SevenStar]

2/26/13

deadlift
225 x 1 x 5
315 x2 x 5
365 x 2 x 3
385 x 3 x 1

seated row
120 x 5 x 10

DB curls
50 x 5 x 8
60 x 3 x 3

shrugs
225 x 1 x 8
275 x 4 x 6

[SevenStar]

2/27/13

Incline bench press
135 x 2 x 10
205 x 4 x 5
225 x 2 x 4 TUT 3 secs

DB bench press
80 x 2 x 8
95 x 5 x 6

Medicine ball circuit- 10 reps each exercise, no rest between. Repeated the circuit twice. 12lb ball

Big circles
Standing Russian twist
Wood chop
Ball slam
Suitcase crunch
situps
Squat and press
Russian twist
Rocky solo
Ball slam
Toe touch

[SevenStar]

3/3/13

Bench press
135 x 1 x 8
225 x 2 x 5
275 x 3 x 3
285 x 2 x 3
245 x 3 x 5

Circuit
Med ball wall shots, 15lb ball x 30
push press 75 x 30
Sumo deadlift high pull 75 x 30
Pushups x 30
Rowing machine - 30 calories
Jump squats x 30

Repeat circuit 3 times

[SevenStar]

3/5/13

Squats
225 x 1 x 10
315 x 1 x 5
385 x 1 x 3
405 x 3 x 2

Circuit - repeated 3 times:
Run 200m
walking lunges 100m
Squats 225 x 10

[SevenStar]

3/6/13

Clean and jerk
115 x 1 x 5
135 x 1 x 5
155 x 1 x 5
175 x 1 x 5
185 x 1 x 5
195 x 1 x 5

DB Arnold press
60 x 5 x 5

Abs
Various - 200 reps

[SevenStar]

3/8/13

Chin ups x 5
inverted row x 10
Hanging leg raise x 10
Corn Cobb x 10
Muscle up swing x 10 (not a muscle up)
Squats x 20
Push ups x 20

Repeat for 20 mins

[SevenStar]

Had my 14 year old work me for this work out. He did the same exercises, but different poundages . For the circuit, he did the exact same thing I did. I didn't think her could jump that high.

3/11/13

Bench press
135 x 1 x 8
225 x 1 x 8
245 x 1 x 8
275 x 4 x 4
225 x 2 x 5 TUT: 3 secs

Incline bench press
135 x 1 x 8
185 x 3 x 8

Squats
225 x 1 x 8
315 x 3 x 5
385 x 3 x 3

Circuit x 2
Box jumps - 12 risers x 10
Medicine ball slam 15 x 20
Wall ball toss 15 x 20

Medicine ball throws
Chest pass - let the ball hit your stomach for conditioning 15 x 30

Overhead pass 15 x 30
Oblique toss 15 x 30

[SevenStar]

3/12/13

Deadlift
225 x 1 x 8
315 x 3 x 8
365 x 3 x 2

Seated row
160 x 5 x 7

Shrugs
225 x 2 x 8
275 x 4 x 7

Lat pulldowns
150 x 5 x 8

DB biceps curls
50 x 5 x 8

Pull ups
5 x failure

[SevenStar]

3/13/13

Bench press
185 x 1 x 10
225 x 2 x 8
275 x 3 x 3
225 x 1 x 4 TUT: 3 secs

Upright row
90 x 2 x 8
100 x 3 x 8

lat raise
35 x 5 x 8

Arnold press
60 x 5 x 8

Alternating shoulder press
30 x 5 x 12

Triceps pressdown
130 x 5 x 8

Dips
5 x 8

[Vash]

What kind of warm-ups do you do, especially for the upper body/shoulders?

[SevenStar]

3/15/13

Pull ups x failure
Inverted row x 10
negative dips, 10 seconds down x 10
Pushups x 20
Hanging leg raises x 10
Muscle up swing x 10

Repeat 5 times

[SevenStar]

What kind of warm-ups do you do, especially for the upper body/shoulders?

http://www.youtube.com/watch?v=Annb0cpxwzM

http://0.tqn.com/d/exercise/1/0/o/c/bandchest_small.jpg
But when I do this I go to the base of my neck, then repeat - almost like i'm doing a lat pulldown behind my neck


http://www.channel4.com/assets/progr...22_412x232.jpg

and other similar exercises

[SevenStar]

3/17/13

Bench press
185 x 1 x 10
225 x 10 x 7

Incline bench press
135 x 1 x 10
185 x 1 x 8
205 x 1 x 5
225 x 2 x 5

Cable lower pec raise
25 x 5 x 10

[Vash]

http://www.youtube.com/watch?v=Annb0cpxwzM

http://0.tqn.com/d/exercise/1/0/o/c/bandchest_small.jpg
But when I do this I go to the base of my neck, then repeat - almost like i'm doing a lat pulldown behind my neck


http://www.channel4.com/assets/progr...22_412x232.jpg

and other similar exercises

I like those; have done some with a bo or broomstick. Never thought of busting out the thera-band. Gracias.

[SevenStar]

De nada, bro.


3/19/13

Squats
225 x 1 x 5
315 x 10 x 5
365 x 3 x 3

Calf raises
225 x 5 x 8

Jump squats
135 x 5 x 10

Seated row
140 x 5 x 8

Lat pulldown
130 x 5 x 8