Hajime no Seven - the second blog

[SevenStar]

4/30/13

Bench press
135 x 5 x 20

Triceps pressdown
Pyramid - 70 to 130 and back, in 10lb increments, each weight reps till failure x 2 sets

Dips
3 x failure

Deadlifts
225 x 1 x 5
315 x 2 x 5
365 x 1 x 5
405 x 2 x 1
455 x 1 x 1

[SevenStar]

5/3/13

Bench press
135 x 5 x 20
225 x 2 x 7
275 x 3 x 3
225 x 2 x 7

Incline bench press
135 x 1 x 10
185 x 3 x 7

Squat
225 x 1 x 5
315 x 3 x 5

[SevenStar]

5/6/13

Seated row
150 x 1 x 8
180 x 5 x 7
120 x 3 x 20

Lat pulldown
140 x 5 x 8

Pull ups
3 x failure

DB curls
45 x 5 x 8

[SevenStar]

5/9/13

DB shoulder press
60 x 4 x 7

Upright row
90 x 5 x 8

Lat raise
30 x 5 x 8

Running stairs 60 extra lbs
3 flights x 3 sets

[SevenStar]

5/12/13

Bench press
135 x 1 x 20
225 x 8 x 7
185 x 4 x 5 tut =3 seconds

Cable lower pec raise
30 x 5 x 10

Triceps pressdown
Pyramid 70 - 130 by 10s
Pyramid 130 - 70 by 10s

Battling ropes
10 mins

[SevenStar]

5/21/13

Bench press
135 x 1 x 30
225 x 2 x 7
275 x 4 x 4
225 x 1 x 8

Bent row
135 x 1 x 8
160 x 1 x 8
170 x 1 x 8
180 x 2 x 7

Seated row
180 x 5 x 7

[SevenStar]

5/22/13

Deadlifts
225 x 1 x 5
315 x 1 x 5
365 x 1 x 5
385 x 1 x 4
405 x 1 x 4

DB curls
40 x 1 x 10
45 x 1 x 10
50 x 3 x 10

BB curls
90 x 1 x 7
100 x 1 x 7

Circuit:
battle ropes 30 secs, box jump- 5 jumps , 30 inch box
repeat 8 times

Pushup matrix - repeat 3 times, 30 second rest after finishing each set (50 push ups)
Push ups x 10
Wide push ups x 10
Wide push ups, hands angled out x 10
close width x 10
Spider man x 10

[SevenStar]

Meant to post this last week:

Just ran up 3 flights of stairs while wearing a 30lb weight vest and carrying a 40lb house, pulled a 40lb house from the ground up to the third floor landing I was on, ran back down the stairs, through some cones and onto a simulated rooftop where I swung a 10lb sledgehammer 30 times, ran to a 220lb dummy, dragged it several yards, then carried 80lbs of hose for several yards.

Lastly I ran back up the three flights of stairs, picked up the 40lb pack I initially took up the steps and ran back down the steps with it. Took about 3 mins. next is the really hard part... Psyche evaluation.

[SevenStar]

5/29/13

Walking, running and climbing - 4 miles

[SevenStar]

5/30/13

Squats
225 x 1 x 5
315 x 1 x 5
405 x 1 x 3
425 x 2 x 3

Kneeling leg curl
90 x 1 x 8
140 x 4 x 8

Leg press
765 x 5 x 5

Triceps press
Pyramid 80 - 130 and back

[SevenStar]

5/31/13

Bench press
135 x 1 x 30
225 x 1 x 5
275 x 3 x 3
225 x 5 x 7

Incline bench press
135 x 1 x 8
185 x 3 x 5

Lat raise
30 x 1 x 8
35 x 1 x 8
40 x 1 x 8
45 x 2 x 8

Shoulder press
90 x 1 x 5
140 x 1 x 5
190 x 3 x 5

Upright row
100 x 3 x 8

[SevenStar]

6/1/13

Walk 3 miles

[SevenStar]

6/2/13

Deadlifts
225 x 1 x 5
315 x 4 x 5

Seated row
160 x 1 x 8
180 x 1 x 8
200 x 1 x 8
220 x 1 x 8
240 x 1 x 6

Pull ups
5 x failure

Shrugs
135 x 1 x 8
225 x 1 x 8
275 x 1 x 8
295 x 1 x 8
315 x 1 x 8

Lat pulldown
140 x 1 x 8
160 x 1 x 8
180 x 1 x 8
200 x 1 x 6
200 x 1 x 5

BB curl
90 x 1 x 8
95 x 4 x 6

DB curl
40 x 1 x 8
45 x 1 x 8
50 x 3 x 8

[SevenStar]

6/5/13

Bench press
225 x 1 x 7
275 x 1 x 3
285 x 3 x 3
225 x 5 x 6

Decline bench press
135 x 1 x 8
225 x 1 x 5
245 x 3 x 5

Incline bench press
135 x 1 x 8
185 x 3 x 5
195 x 1 x 5

Cable lower chest raise
30 x 1 x 8
35 x 4 x 8

[SevenStar]

6/4/13

squat
225 x 1 x 5
315 x 2 x 5
365 x 2 x 5

Leg press
405 x 1 x 8
495 x 1 x 8
883 x 2 x 5
933 x 1 x 4

Calf press
388 x 5 x 8

Jumping squat
135 x 1 x 8
155 x 4 x 8

Leg curls
95 x 1 x 8
110 x 1 x 8
125 x 1 x 8
140 x 1 x 8
155 x 1 x 8