Hajime no Seven - the second blog

[SevenStar]

6/7/13

BB shoulder press
95 x 1 x 8
115 x 1 x 8
125 x 1 x 8
135 x 2 x 8

Upright row
95 x 1 x 8
115 x 1 x 8
125 x 3 x 8

DB shoulder press
55 x 5 x 8

Lat raise
40 x 5 x 8

Skull crushers
40 x 1 x 8
60 x 4 x 8

Dips
5 x failure

Triceps press
72 x 5 x 8

[SevenStar]

6/8/13

Bench press
135 x 1 x 30
225 x 1 x 5
275 x 1 x 3
285 x 2 x 3
295 x 1 x 3
245 x 5 x 5

Incline bench press
205 x 3 x 5
215 x 2 x 3

decline bench press
135 x 1 x 10
245 x 1 x 5
255 x 1 x 5
265 x 2 x 3

cable lower chest raise
42 x 1 x 8
30 x 1 x 8
35 x 3 x 8

[SevenStar]

6/9/13

Jumping rope
3 mins x 4 rounds

Elliptical machine
12 mins

shadowboxing
3 mins x 4 rounds

Stationary bike
12 mins

Rowing machine
12 mins

[SevenStar]

6/11/13

Deadlifts
225 x 1 x 5
315 x 1 x 5
365 x 1 x 3
385 x 1 x 3
4 05 x 1 x 3

Seated row
200 x 1 x 8
240 x 2 x 7
260 x 2 x 5


Pull ups
5 x failure

Shrugs
135 x 1 x 8
315 x 2 x 8
335 x 2 x 8

Lat pulldown
140 x 1 x 8
200 x 3 x 6
100 x 1 x 15

BB curl
95 x 3 x 8
105 x 1 x 5
115 x 1 x 3

DB curl
40 x 1 x 8
55 x 4 x 5

[SevenStar]

6/13/13

squat
225 x 1 x 5
315 x 2 x 5
365 x 1 x 5
385 x 1 x 3

Leg press
568 x 1 x 8
748 x 1 x 8
1018 x 3 x 5


Calf press
390 x 5 x 8

Jumping squat
135 x 2 x 8
175 x 1 x 8
185 x 2 x 8

Leg curls
95 x 1 x 8
160 x 3 x 8
170 x 1 x 8

[SevenStar]

6/18/13

Deadlifts
225 x 1 x 5
315 x 1 x 5
365 x 1 x 3
405 x 1 x 3
4 55 x 1 x 3

Seated row
200 x 1 x 8
220 x 2 x 8
260 x 2 x 5


Pull ups
5 x failure

Shrugs
225 x 1 x 8
315 x 1 x 8
345 x 3 x 8

Lat pulldown
220 x 4 x 6
160 x 1 x 10

BB curl
95 x 1 x 8
105 x 3 x 5
115 x 1 x 3

DB curl
50 x 2 x 8
60 x 3 x 5