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