Scorpion King: The Lion of Olympus

[Scorpion King]

WEDNESDAY 5/1/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 165 lbs; up this
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 155 lbs; up this
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs; consider upping this
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 140 lbs; up this
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout

 

[Scorpion King]

THURSDAY 5/2/2024: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 55 lbs; up this
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 45 lbs; up this
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 25 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 15 lbs; up this
-ROPE CRUNCH at 90 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

 

[Scorpion King]

FRIDAY 5/3/2024: ARMS AND HIIT

BARBELL CURL: 12 reps into 20 ERs at 70 lbs; may up this
DUMBBELL JM PRESS: 12 reps into 20 ERs at 30 lbs; up this
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 35 lbs; up this
ROPE PUSH-DOWN: 12 reps into 20 ERs at 60 lbs; up this
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met

BATTLE ROPES: Tabata set 30 seconds on, 30 seconds off for 5 minutes; OUCH

 

[Scorpion King]

MONDAY 5/6/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVER: 12 reps into 20 ERs at 40 lbs
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 75 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 20 lbs
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds

ROWING MACHINE: 10 minutes steady pace

 

[Scorpion King]

TUESDAY 5/7/2024: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 140 lbs
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 155 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 60 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 70 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side

 

[Scorpion King]

TUESDAY 5/14/2024: LEGS

Wound up taking a week off because I got sick. Poo.
Also opted to lower the Bulgarians.

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 100 lbs; up this slightly
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 155 lbs; up this
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 70 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 70 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side

 

[Scorpion King]

WEDNESDAY 5/15/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 170 lbs; up this
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 160 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs; up this
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 145 lbs
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout

 

[Scorpion King]

THURSDAY 5/16/2024: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 60 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 50 lbs
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 25 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 20 lbs
-ROPE CRUNCH at 90 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

 

[Scorpion King]

FRIDAY 5/17/2024: ARMS

BARBELL CURL: 12 reps into 20 ERs at 75 lbs
DUMBBELL JM PRESS: 12 reps into 20 ERs at 35 lbs; up this
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 40 lbs
ROPE PUSH-DOWN: 12 reps into 20 ERs at 65 lbs; up this
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met

 

[Scorpion King]

MONDAY 5/20/2024: CHEST AND CARDIO

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVER: 12 reps into 20 ERs at 40 lbs
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 75 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 20 lbs
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds

ROWING MACHINE: 10 minutes steady pace

 

[Scorpion King]

TUESDAY 5/21/2024: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 110 lbs
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 160 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 70 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side

 

[Scorpion King]

WEDNESDAY 5/22/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 175 lbs
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 160 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 35 lbs
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 145 lbs
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout

 

[Scorpion King]

No workout Thursday, too much to do at home

 

[Scorpion King]

FRIDAY 5/24/2024: ARMS

BARBELL CURL: 12 reps into 20 ERs at 75 lbs; up this
DUMBBELL JM PRESS: 12 reps into 20 ERs at 40 lbs
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 40 lbs; up this
ROPE PUSH-DOWN: 12 reps into 20 ERs at 70 lbs
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met

 

[Scorpion King]

TUESDAY 5/28/2024: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 110 lbs; up this
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 165 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 80 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs; up this
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side

 

[Scorpion King]

WEDNESDAY 5/29/2023: BACK AND YOGA

BARBELL ROW: 12 reps into 20 ERs at 175 lbs
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 185 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 160 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 35 lbs
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 145 lbs; up this
INVERTED ROWS: 12 reps into 20 ERs

YOGA: Nirvana workout

 

[Scorpion King]

THURSDAY 5/30/2024: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 50 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 55 lbs
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 25 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 20 lbs
-ROPE CRUNCH at 90 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

 

[Scorpion King]

FRIDAY 5/31/2024: ARMS

BARBELL CURL: 12 reps into 20 ERs at 80 lbs
DUMBBELL JM PRESS: 12 reps into 20 ERs at 40 lbs
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 45 lbs
ROPE PUSH-DOWN: 12 reps into 20 ERs at 70 lbs
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met

 

[Scorpion King]

JUNE 2024: Avenger mode

MONDAY CHEST/TRICEPS
Barbell Bench Press (3 x 8-12, 4-6, 12-15)
Incline Dumbbell Press 12 reps into 20 ERs
Cable Crossovers AMRAP
Skull Crushers (3 x 8-12, 4-6, 12-15)
Rope Push-down 12 reps into 20 ERs
Dumbbell Kickbacks AMRAP

TUESDAY LEGS
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Spanish Squats 8 reps into 15 ERs
Bridge Curl 12 reps into 20 ERs
Cossack Squats AMRAP
Walking Lunges AMRAP
Pull-Through AMRAP
Seated Calf Raises 8 reps into 15 ERs

WEDNESDAY BACK/BICEPS
Barbell Row (3 x 8-12, 4-6, 12-15)
Kneeling One Arm Pull-down 12 reps per side into 20 ERs per side
Weighted Pull-ups AMRAP
Barbell Curl (3 x 8-12, 4-6, 12-15)
Cross Body Hammer Curls 12 reps per side into 20 ERs per side
Spider Curl AMRAP

THURSDAY SHOULDERS
Military Press (3 x 8-12, 4-6, 12-15)
Dumbbell High Pull (3 x 8-12, 4-6, 12-15)
Dumbbell Lateral Raises 12 reps into 20 pause ERs
Dumbbell Hip Huggers 12 reps into 20 ERs
Rope Front Raise AMRAP
Face-pull AMRAP

FRIDAY FULL BODY
Trap Bar Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Thrusters 12 reps into 20 ERs
Kettlebell Swing AMRAP
CIRCUIT: 2 sets to failure
-Side Lunges
-Chest Dips
-Inverted Rows
-Hanging Leg Raises
-Angels and Devils
-Single Leg Deadlift

MONDAY: Steady state cardio
TUESDAY: Tai Chi
WEDNESDAY: HIIT
THURSDAY: Core circuit
FRIDAY: Yoga
WEEKENDS: Hike and Yardwork

 

[Scorpion King]

MONDAY 6/3/2024: CHEST, TRICEPS, AND CARDIO

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; MIND FORM, go wider
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs; up this
CABLE CROSSOVER: 60 seconds AMRAP at 20 lbs
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 20 lbs

ROWING MACHINE: 10 minutes steady pace

 

[Scorpion King]

TUESDAY 6/4/2024: LEGS

Opted to go lighter on most things, wasn't feeling 100% today.

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 285 lbs, 12-15 at 215 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs; up the first two
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 80 lbs and 60 lb resistance band
BRIDGE CURL: 12 reps into 20 ER's with 50 lb resistance band; lower this
COSSACK SQUATS: 60 seconds AMRAP at 50 lbs
WALKING LUNGES: 60 seconds AMRAP with 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs; up this

 

[Scorpion King]

WEDNESDAY 6/5/2024: BACK AND BICEPS

BARBELL ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 185 lbs; MIND FORM
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 95 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 40 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs; up this

 

[Scorpion King]

THURSDAY 6/6/2024: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 150 lbs, 12-15 at 125 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 70 lbs
ROPE FRONT RAISE: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES

 

[Scorpion King]

MONDAY 6/10/2024: CHEST, TRICEPS, AND CARDIO

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; MIND FORM, go deeper
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 80 lbs; up this
CABLE CROSSOVER: 60 seconds AMRAP at 20 lbs; up this
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 20 lbs; up this

ROWING MACHINE: 10 minutes steady pace

 

[Scorpion King]

TUESDAY 6/11/2024: LEGS

Lightened up the squats big time, I gotta get my back and hip checked out. Everything else was fine but OUCH.

BARBELL SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 195 lbs, 4-6 at 215 lbs, 12-15 at 155 lbs; up the first two
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 80 lbs and 60 lb resistance band; may up this
BRIDGE CURL: 12 reps into 20 ER's with 30 lb resistance band
COSSACK SQUATS: 60 seconds AMRAP at 50 lbs
WALKING LUNGES: 60 seconds AMRAP with 50 lbs; up this
PULL-THROUGH: 60 seconds AMRAP at 75 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 210 lbs

 

[Scorpion King]

WEDNESDAY 6/12/2024: BACK AND BICEPS

BARBELL ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 185 lbs; MIND FORM
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 70 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 95 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 40 lbs
SPIDER CURL: 60 seconds AMRAP at 30 lbs

 

[Scorpion King]

THURSDAY 6/13/2024: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 150 lbs, 12-15 at 125 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 30 lbs and 15 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 70 lbs
ROPE FRONT RAISE: 60 seconds AMRAP at 25 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES

 

[Scorpion King]

FRIDAY 6/14/2023: FULL BODY AND YOGA

Having to lower the weights for deadlift hurt my ego but for the sake of my back and hip it was necessary. It'll return to form soon.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 260 lbs, 4-6 at 320 lbs, 12-15 at 230 lbs; mind form, this'll come back soon
DUMBBELL THRUSTER: 12 reps into 20 pause ERs at 25 lbs
KETTLEBELL SWING: 60 seconds AMRAP at 25 lbs; up this

CIRCUIT: 2 sets till failure
-DUMBBELL SIDE LUNGES at 50 lbs
-CHEST DIPS
-INVERTED ROWS
-HANGING LEG RAISES
-ANGELS AND DEVILS
-SINGLE LEG DEADLIFT at 50 lbs

 

[Scorpion King]

MONDAY 6/17/2024: CHEST AND TRICEPS

Okay that one hurt. My form on the bench press needs to improve I feel like a novice.

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; MIND FORM
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 80 lbs
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs

 

[Scorpion King]

TUESDAY 6/18/2024: LEGS

Ow. My hip and my pride took a beating.

BARBELL SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 200 lbs, 4-6 at 220 lbs, 12-15 at 155 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 85 lbs and 60 lb resistance band
BRIDGE CURL: 12 reps into 20 ER's with 30 lb resistance band
COSSACK SQUATS: 60 seconds AMRAP at 50 lbs
WALKING LUNGES: 60 seconds AMRAP with 60 lbs
PULL-THROUGH: 60 seconds AMRAP at 75 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 210 lbs

 

[Scorpion King]

JULY/AUGUST 2024: Tarzan

So because of back and hip trouble, and then a bout of Covid, I took some time off to recover. So naturally I'm gonna come back with a brand new, never before used routine combining elements of resistance training, calisthenics, cardio, martial arts, yoga, beast movement and nature training. Honestly this is going to be interesting. If I had done this 3 months ago I'd be perfectly fine but with my back and hip...we'll see.

WEEK ONE - RESISTANCE

• MONDAY CHEST, TRICEPS, & STEADY CARDIO
  • Incline Barbell Press (3 sets of 8-12, 4-6, 12-15)
  • Dumbbell Bench Press (12 reps into 20 ERs)
  • Cable Crossovers AMRAP
  • Weighted Dips (3 sets of 8-12, 4-6, 12-15)
  • Cable Kickbacks (12 reps into 20 ERs)
  • Dumbbell Skull Crushers AMRAP
  • 10 minutes of machine cardio
• TUESDAY LEGS
  • Front Squat (3 sets of 8-12, 4-6, 12-15)
  • Stiff Legged Deadlift (3 sets of 8-12, 4-6, 12-15)
  • Bulgarian Split Squats (8 reps into 15 ERs per side)
  • Bridge Curls (12 reps into 20 ERs)
  • Spanish Squat AMRAP
  • Dumbbell Side Lunges AMRAP
  • Pull-Through AMRAP
  • SUPER SET: Seated Calf Raises + Single Calf Raises (2 sets to technical failure)
• WEDNESDAY BACK, BICEPS, & HIIT
  • Landmine Row (3 sets of 8-12, 4-6, 12-15)
  • Zeus Rows (12 reps into 20 ERs)
  • Weighted Pull-ups AMRAP
  • Cross Body Hammer Curl (3 sets of 8-12, 4-6, 12-15)
  • Spider Curl (12 reps into 20 ERs)
  • Barbell Curl AMRAP
  • Battle Ropes 5 minute TABATA
• THURSDAY SHOULDERS & CORE
  • Hang Clean and Press (3 sets of 8-12, 4-6, 12-15)
  • Trap Bar Shrug (3 sets of 8-12, 4-6, 12-15)
  • Dumbbell Lateral Raises (8 reps into 15 ERs)
  • Reverse Cable Fly (12 reps into 20 ERs)
  • Dumbbell Shoulder Press AMRAP
  • Face-pull AMRAP
  • CORE CIRCUIT (2 sets of 10 each side)
    • Hanging Leg Raises
    • Pallof Press
    • Rope Crunch
    • Slashers
    • Jack Knife
• FRIDAY FULL BODY & CAPOEIRA
  • Trap Bar Deadlift (3 sets of 8-12, 4-6, 12-15)
  • Landmine Belt Squats (12 reps into 20 ERs)
  • Turkish Get-ups AMRAP
  • Card Deck Circuit (1-2 rounds total)
    • Clubs: Dumbbell High Pull
    • Spades: Sledgehammer Swings
    • Diamonds: Clapping Push-ups
    • Hearts: Kettlebell Swings
  • 10 minutes of Capoeira

WEEK TWO - CALISTHENICS

• MONDAY PUSH & ANIMAL FLOW
  • 100 Push-ups
  • Archer Push-ups (2 sets to failure)
  • Handstand Push-ups (2 sets to failure)
  • Chest Dips (2 sets to failure)
  • Banded Lateral Raises (2 sets of 15-20)
  • Cobra Push-ups (2 sets to failure)
  • Hand Release Push-ups AMRAP
  • 10 minutes of Animal Flow
• TUESDAY LEGS & STATIC STRETCHES
  • 100 Squats
  • 100 Alternating Sprinter Lunges
  • Alternating Step-Ups (2 sets to failure)
  • Cossack Squats (2 sets to failure)
  • Nordic Curl (2 sets to failure)
  • 3D Lunges AMRAP
  • Single Pause Calf Raises (2 sets to failure)
  • 5-10 minutes of full body stretching
• WEDNESDAY PULL & STEADY STATE CARDIO
  • 50 Pull-ups
  • Archer Pull-ups (2 sets to failure)
  • Chin-ups (2 sets to failure)
  • Inverted Rows (2 sets to failure)
  • Commando Pull-ups (2 sets to failure)
  • TRX Face-pulls (2 sets of 10)
  • Rope Climbs AMRAP
  • 30+ minutes of hiking, swimming, running, or climbing
• THURSDAY CORE & BEAST MOVEMENT
  • 100 Crunches
  • TRI-SET: Hanging Pikes + Black Widow Knee Slides + Windshield Wiper (2 x fail)
  • TRI-SET: L-Sits + Russian Twists + Oak Tree Step-outs (2 x fail)
  • TRI-SET: Dragon Flag + Butterfly Sit-ups + TRX Fall-Outs (2 x fail)
  • Reverse Hyper-Extensions AMRAP
  • 10-15 minutes of Beast Movement
    • Bear Crawls
    • Kong Vaults
    • Crab Walks
    • Alligator Drag
    • Monkey Bars
• FULL BODY FOREST
  • Jump Squats (2 sets to failure; w/ mechanical drop set)
  • Decline Push-ups (2 sets to failure; w/ mechanical drop set)
  • Walking Lunges (2 sets to failure; w/ drop set)
  • Rope Pull-ups (2 sets to failure; w/ drop set)
  • Inchworms (2 sets to failure)
  • Rucking (10-20 minutes)

 

[Scorpion King]

MONDAY 7/1/2024: CHEST, TRICEPS, CARDIO

You know that could have gone a lot worse. My endurance isn't quite there but there's time to remedy that.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; mind form and go lower
DUMBBELL BENCH PRESS: 12 reps into 20 ER's at 70 lbs; may up this
CABLE CROSSOVER: 60 seconds AMRAP at 20 lbs; up this
WEIGHTED DIPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs; up all of these by 10
CABLE KICKBACKS: 12 reps into 20 ER's at 20 lbs
DUMBBELL SKULLCRUSHER: 60 seconds AMRAP at 25 lbs

ROWING MACHINE: 10 minutes steady pace

 

[Scorpion King]

TUESDAY 7/2/2024: LEGS

All in all this could have been a lot worse. If I were at my full strength this would be a helluva workout.

FRONT SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; mind form and endurance
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs; mind form and endurance
BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 110 lbs; may up this
BRIDGE CURLS: 12 reps into 20 ER's at 20 lbs
SPANISH SQUATS: 60 seconds AMRAP at 50 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 40 lbs; may up this
PULL-THROUGH: 60 seconds AMRAP at 75 lbs

SUPERSET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 205 lbs on seated

 

[Scorpion King]

WEDNESDAY 7/3/2024: BACK, BICEPS, HIIT

I can feel my strength growing back!

LANDMINE ROW: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; up the first two
ZEUS ROWS: 12 reps into 20 ER's at 50 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
CROSS BODY HAMMER CURLS: 3 sets of 8-12 per side at 50 lbs, 4-6 per side at 55 lbs, 12-15 per side at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 30 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minute Tabata set, 30 seconds on, 30 seconds off

 

[Scorpion King]

No workouts Thursday or Friday. Holiday followed by a day of just plain exhausted. Friday will be devoted to nothing but stretching and rehabilitation, this weekend is reserved for hiking and yardwork, maybe even the bow. Next week is bodyweight training so that'll be fun too.

 

[Scorpion King]

7/8/2024: CALISTHENICS PUSH & ANIMAL FLOW

Ow.

PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form and mind breathing
HANDSTAND PUSH-UPS: 2 sets to failure; improve form
CHEST DIPS: 2 sets to failure; mind endurance
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure; improve form
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW:

 

[Scorpion King]

TUESDAY 7/9/2024: LEGS & STRETCHING

If you ever think you have strong hamstrings, try the Nordic curl, and see how wrong you really are.

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure; OUCH!!!!!
3D LUNGES: 60 seconds AMRAP
SINGLE PAUSE CALF RAISES: 2 sets to failure

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch

 

[Scorpion King]

7/10/2024: PULL & CARDIO

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure; mind endurance
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure; improve form
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP

CARDIO: Wandered New York City all day long, that's more than enough!

 

[Scorpion King]

MONDAY 7/15/2024: CHEST AND TRICEPS

Wasn't able to finish out last week because New York. As such I also skipped cardio today because ouch.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; mind form and up the last two
DUMBBELL BENCH PRESS: 12 reps into 20 ER's at 75 lbs
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 35 lbs, 4-6 at 45 lbs, 12-15 at 20 lbs
CABLE KICKBACKS: 12 reps into 20 ER's at 20 lbs
DUMBBELL SKULLCRUSHER: 60 seconds AMRAP at 25 lbs

 

[Scorpion King]

TUESDAY 7/16/2024: LEGS

FRONT SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; mind form and endurance
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs; mind form and up all 3 by 10 lbs
BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 120 lbs
BRIDGE CURLS: 12 reps into 20 ER's at 20 lbs
SPANISH SQUATS: 60 seconds AMRAP at 50 lbs; up this
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 75 lbs; up this

SUPERSET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 205 lbs on seated

 

[Scorpion King]

WEDNESDAY 7/17/2024: BACK & BICEPS

Opted to skip the HIIT today, I had enough cardio over the week.

LANDMINE ROW: 3 sets of 8-12 at 190 lbs, 4-6 at 200 lbs, 12-15 at 155 lbs; up the first two
ZEUS ROWS: 12 reps into 20 ER's at 50 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
CROSS BODY HAMMER CURLS: 3 sets of 8-12 per side at 50 lbs, 4-6 per side at 55 lbs, 12-15 per side at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 30 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

 

[Scorpion King]

THURSDAY 7/18/2024: SHOULDERS & CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 105 lbs, 12-15 at 85 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 160 lbs, 4-6 at 190 lbs, 12-15 at 135 lbs; up the first two
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 10 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 30 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 20 lbs; up this
-ROPE CRUNCH at 80 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

 

[Scorpion King]

FRIDAY 7/19/2024: FULL BODY

This one hurt. Had to skip Capoeira for time reasons.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 320 lbs, 4-6 at 370 lbs, 12-15 at 230 lbs; up the first two and mind form
LANDMINE BELT SQUATS: 12 reps into 20 ER's at 180 lbs; mind form and set up!
TURKISH GET-UPS: 60 seconds AMRAP at 20 lbs

CARD DECK CIRCUIT:
-CLUBS = Dumbbell High Pull at 15 lbs
-SPADES = Sledgehammer Swings each side at 30 lbs
-DIAMONDS = Clapping Push-ups
-HEARTS = Kettlebell Swings at 40 lbs

 

[Scorpion King]

7/22/2024: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form and mind breathing
HANDSTAND PUSH-UPS: 2 sets to failure; improve form
CHEST DIPS: 2 sets to failure; mind endurance
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure=
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW:

 

[Scorpion King]

TUESDAY 7/23/2024: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible; consider adding the vest
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure; consider adding a band to help with the added weight
3D LUNGES: 60 seconds AMRAP; add weighted vest
SINGLE PAUSE CALF RAISES: 2 sets to failure

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch

 

[Scorpion King]

7/24/2024: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form and mind endurance
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure; be sure to use v bar
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP

 

[Scorpion King]

7/25/2024: CALISTHENICS CORE & BEAST MOVEMENT

-sigh- who put this together? Who decided to put all of the hardest ab exercises together? Oh yeah it was me...

CRUNCHES: 100 reps in as few sets as possible

TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure; mind endurance

TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure, 8 lb med ball on RTs

TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM

REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP

BEAST MOVEMENT: 10 minutes of whatever I choose; bear crawl, crab walk, alligator drag, kong vault

 

[Scorpion King]

7/26/2024: FULL BODY FOREST WORKOUT

Can't have a Tarzan style routine without some outdoor workout. Training in a forest is significantly different than training in a gym or even in a park. Every step will be off balance, every rep will be different. The branches used for pull-ups, if you can find them, are rough on the hands and different every set. Push-ups on the soil will be unsteady as you dig in with every rep. Lunges on a trail shift in elevation and direction.
Should have brought my bow with me!

JUMP SQUATS: 2 sets to failure into mechanical drop set of air squats with a full backpack
DECLINE PUSH-UPS: 2 sets to failure into mechanical drop set of regular push-ups with a full backpack
WALKING LUNGES: 2 sets to failure with drop set, full backpack to nothing
ROPE PULL-UPS: 2 sets to failure with drop set, full backpack to nothing
INCHWORMS: 2 sets to failure; improve form to hit the hamstrings more
RUCKING: 30 minutes with a full back pack

 

[Scorpion King]

MONDAY 7/29/2024: CHEST, TRICEPS, & CARDIO

INCLINE BARBELL PRESS: 3 sets of 8-12 at 190 lbs, 4-6 at 200 lbs, 12-15 at 165 lbs; up these, place hands 1 finger distance from knurling edge
DUMBBELL BENCH PRESS: 12 reps into 20 ER's at 75 lbs; up this
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 35 lbs, 4-6 at 45 lbs, 12-15 at 20 lbs; up all of these
CABLE KICKBACKS: 12 reps into 20 ER's at 20 lbs
DUMBBELL SKULLCRUSHER: 60 seconds AMRAP at 25 lbs

ROWING MACHINE: 10 minutes steady pace

 

[Scorpion King]

TUESDAY 7/30/2024: LEGS

FRONT SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 230 lbs, 12-15 at 190 lbs; mind form and endurance
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 195 lbs, 4-6 at 215 lbs, 12-15 at 155 lbs; mind form
BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 120 lbs
BRIDGE CURLS: 12 reps into 20 ER's at 20 lbs; up this
SPANISH SQUATS: 60 seconds AMRAP at 60 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 60 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs

SUPERSET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 205 lbs on seated