Scorpion King: The Lion of Olympus

[Scorpion King]

WEDNESDAY 7/31/2024: BACK, BICEPS, & HIIT

LANDMINE ROW: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 170 lbs
ZEUS ROWS: 12 reps into 20 ER's at 55 lbs; up this
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; up the first two
SPIDER CURL: 12 reps into 20 ER's at 30 lbs' up this
BARBELL CURL: 60 seconds AMRAP at 50 lbs

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

 

[Scorpion King]

THURSDAY 8/1/2024: SHOULDERS & CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 105 lbs, 12-15 at 85 lbs; up these
TRAP BAR SHRUG: 3 sets of 8-12 at 180 lbs, 4-6 at 200 lbs, 12-15 at 155 lbs; up these
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 10 lbs; up this
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 25 lbs
-ROPE CRUNCH at 85 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

 

[Scorpion King]

No workout today, didn't get nearly enough sleep last night

 

[Scorpion King]

8/5/2024: 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 8/6/2024: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible with 20 lb 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 with band
3D LUNGES: 60 seconds AMRAP with 20 lb 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]

8/7/2024: CALISTHENICS PULL

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
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]

THURSDAY 8/8/2024: CALISTHENICS CORE & BEAST MOVEMENT

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]

8/9/2024: FULL BODY FOREST WORKOUT

So because there's effectively a tropical storm going on where I am now, I did today's workout in the gym instead of the woods. As much as I love a stormy forest, I'd rather not have a branch fall down on me.

JUMP SQUATS: 2 sets to failure into mechanical drop set of air squats with 50 lb sandbag and 20 lb vest
DECLINE PUSH-UPS: 2 sets to failure into mechanical drop set of regular push-ups with 20 lb vest
WALKING LUNGES: 2 sets to failure with drop set, 50 lb sandbag and 20 lb vest to just vest to nothing
ROPE PULL-UPS: 2 sets to failure with drop set, 20 lb vest to nothing
INCHWORMS: 2 sets to failure; improve form to hit the hamstrings more
RUCKING: 30 minutes with a 50 lb sandbag

 

[Scorpion King]

No workout Monday, I finished out work and was EXHAUSTED.

 

[Scorpion King]

TUESDAY 8/13/2024: LEGS

FRONT SQUAT: 3 sets of 8-12 at 210 lbs, 4-6 at 235 lbs, 12-15 at 195 lbs; mind form and endurance, and up these
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 195 lbs, 4-6 at 225 lbs, 12-15 at 165 lbs; mind form
BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 120 lbs; up this
BRIDGE CURLS: 12 reps into 20 ER's at 30 lbs
SPANISH SQUATS: 60 seconds AMRAP at 65 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, 215 lbs on seated

 

[Scorpion King]

WEDNESDAY 8/14/2024: BACK, BICEPS, & HIIT

LANDMINE ROW: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 170 lbs
ZEUS ROWS: 12 reps into 20 ER's at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
CROSS BODY HAMMER CURLS: 3 sets of 8-12 per side at 55 lbs, 4-6 per side at 60 lbs, 12-15 per side at 35 lbs; mind form
SPIDER CURL: 12 reps into 20 ER's at 35 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

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

 

[Scorpion King]

THURSDAY 8/15/2024: SHOULDERS & CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 105 lbs, 4-6 at 125 lbs, 12-15 at 95 lbs
TRAP BAR SHRUG: 3 sets of 8-12 at 190 lbs, 4-6 at 205 lbs, 12-15 at 160 lbs
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 15 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 25 lbs
-ROPE CRUNCH at 85 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

 

[Scorpion King]

8/16/2024: FULL BODY

TRAP BAR DEADLIFT: 3 sets of 8-12 at 320 lbs, 4-6 at 390 lbs, 12-15 at 230 lbs; mind form
LANDMINE BELT SQUATS: 12 reps into 20 ER's at 180 lbs; mind form and set up! No deficits
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

CAPOEIRA: 10 minutes of skill practice

@neilarey @Damer we need a Capoeira workout pronto, you're both martial arts enthusiasts I'm sure you'd both enjoy this

 

[Scorpion King]

8/19/2024: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure; improve form
CHEST DIPS: 2 sets to failure
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 8/20/2024: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible with 20 lb 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 and 50 lb sandbang
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP with 20 lb 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]

8/21/2024: CALISTHENICS PULL

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
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]

8/22/2024: CALISTHENICS CORE & BEAST MOVEMENT

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]

8/24/2024: FULL BODY FOREST WORKOUT

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
RUCKING: 30 minutes with a full back pack

 

[Scorpion King]

De-Load Week:

MONDAY:
Dumbbell Bench Press (2 x 6-12)
Cable Crossover AMRAP
Skull Crusher (2 x 6-12)
Reverse Push-down AMRAP
Physio Ball Crunches AMRAP

TUESDAY:
Front Squat (2 x 6-12)
Nordic Curl (2 x 6-12)
Dumbbell Side Lunges (2 x 6-12 per side)
Walking Lunges AMRAP
Pull-Through AMRAP
Single Calf Raises AMRAP

WEDNESDAY:
Dumbbell Rows (2 x 6-12 per side)
Pull-ups AMRAP
Barbell Curls (2 x 6-12)
Incline Dumbbell Curl AMRAP
Russian Twists AMRAP

THURSDAY:
Dumbbell Shoulder Press (2 x 6-12)
Face-Pull (2 x 6-12)
Front Raises AMRAP
Lateral Raises AMRAP
Reverse Cable Fly AMRAP
Pikes AMRAP

FRIDAY:
Trap Bar Deadlift (2 x 6-12)
Dumbbell Thrusters (2 x 6-12)
Rope Climb AMRAP
Kettlebell Swing AMRAP
Reverse Hyper Extension AMRAP

 

[Scorpion King]

MONDAY 8/26/2024: CHEST, TRICEPS, AND CORE

De-load weeks are always interesting, trying to find the balance of maintaining without going too hard on my body. Next week will be better in terms of sheer effort but this week needs to be more laid back.

DUMBBELL BENCH PRESS: 2 sets of 6-12 at 80 lbs; could have done a bit more
CABLE CROSSOVER: 60 seconds AMRAP at 15 lbs
SKULL CRUSHER: 2 sets of 6-12 at 40 lbs
REVERSE GRIP PUSH-DOWN: 60 seconds AMRAP at 40 lbs
PHYSIO BALL CRUNCHES: 60 seconds AMRAP

 

[Scorpion King]

TUESDAY 8/27/2024: LEGS

FRONT SQUAT: 2 sets of 6-12 at 185 lbs
NORDIC CURL: 2 sets of 6-12
DUMBBELL SIDE LUNGES: 2 sets of 6-12 per side at 80 lbs
WALKING LUNGES 60 seconds AMRAP
PULL-THROUGH: 60 seconds AMRAP at 55 lbs
SINGLE CALF RAISES: 60 seconds AMRAP

 

[Scorpion King]

WEDNESDAY 8/28/2024: BACK, BICEPS, AND CORE

DUMBBELL ROW: 2 sets of 6-12 per side at 80 lbs
PULL-UPS: 60 seconds AMRAP
BARBELL CURL: 2 sets of 6-12 at 80 lbs; went too heavy here
INCLINE DUMBBELL CURL: 60 seconds AMRAP at 20 lbs
RUSSIAN TWISTS: 60 seconds AMRAP at 8 lbs

 

[Scorpion King]

THURSDAY 8/29/2024: SHOULDERS AND CORE

DUMBBELL SHOULDER PRESS: 2 sets of 6-12 at 55 lbs
FACE-PULL: 2 sets of 6-12 at 55 lbs
DUMBBELL FRONT RAISES: 60 seconds AMRAP at 15 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
REVERSE CABLE FLY: 60 seconds AMRAP at 10 lbs
PIKES: 60 seconds AMRAP

 

[Scorpion King]

FRIDAY 8/30/2024: FULL BODY

TRAP BAR DEADLIFT: 2 sets of 6-12 at 250 lbs
DUMBBELL THRUSTERS: 2 sets of 6-12 at 25 lbs
ROPE CLIMB: 60 seconds AMRAP
KETTLEBELL SWING: 60 seconds AMRAP at 40 lbs
REVERSE HYPER EXTENSION: 60 seconds AMRAP

 

[Scorpion King]

SEPTEMBER 2024: Titan mode

I gotta admit, I loved that deload, gonna use it again some time and may even base a legitimate routine around it.

CHEST
Incline Barbell Press (3 x 8-12, 4-6, 12-15)
Weighted Dips (3 x 6-8)
Alternating Dumbbell Press (2 x 5 per side)
SUPERSET Cable Crossovers + 3D Crossover (2 x 10)
Dumbbell Pull-over CLUSTER
Bosu Push-ups AMRAP

LEGS
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 6-8)
Dumbbell Side Lunges (2 x 5 per side)
SUPERSET Bulgarian Split Squats + Cable Hip-extensions (2 x 10 per side)
Nordic Curls CLUSTER
Leg Press AMRAP
Single Calf Raises (1 x 50)

BACK
Landmine Rows (3 x 8-12, 4-6, 12-15)
Weighted Pull-ups (3 x 6-8)
One Arm Row (2 x 5 per side)
SUPERSET Kneeling One Arm Pull-down + Shotgun Row (2 x 10)
Straight Arm Pull-down CLUSTER
Inverted Rows AMRAP

SHOULDERS
Hang Clean + Press (3 x 8-12, 4-6, 12-15)
Superman Press (3 x 6-8)
Dumbbell High Pull (2 x 5)
SUPERSET Landmine Jammer Press + Plate Raise (2 x 10)
Facepull CLUSTER
Lateral Raises AMRAP

ARMS
Close grip Dumbbell press (2 x 6)
Preacher Curl (2 x 6)
Cable Kickbacks (2 x 15 per side)
Lipbuster Curls (2 x 15 per side)
Rope Push-down CLUSTER
Incline Dumbbell Curl CLUSTER
SUPERSET Reverse push-down + Reverse curl (2 x 10)

ABS (OPTIONAL)
Landmine 180's (3 x 8-12, 4-6, 12-15)
Toes-to-Bars (3 x 6-8)
Slashers (2 x 5 per side)
SUPERSET Sledgehammer swings + Banded Punches (2 x 10)
Ab Wheel CLUSTER
Physio Ball Crunches AMRAP

MONDAY: HIIT
TUESDAY: Tai Chi
WEDNESDAY: Yoga
THURSDAY: Core circuit
FRIDAY: Steady state cardio
WEEKEND: Hiking

 

[Scorpion King]

TUESDAY 9/3/2024: LEGS AND TAI CHI

Okay honestly not bad but...my low back and hip decided to spasm. I opted to stretch more and go lighter on a few things but maaaan that hurt.

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 275 lbs, 12-15 at 205 lbs; mind form and endurance, up these if you're feeling better
ROMANIAN DEADLIFT: 3 sets of 6-8 at 155 lbs; up this if you're feeling better
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 70 lbs and 15 lbs respectively; up the Bulgarians

NORDIC CURL: Cluster set with band
LEG PRESS: 60 seconds AMRAP at 480 lbs; mind endurance and foot placement
SINGLE CALF RAISES: 1 set of 50 per side

 

[Scorpion King]

WEDNESDAY 9/4/2024: BACK AND YOGA

After this week's leg day, my low back has been super stiff so some extra mobility has been needed. Thank whatever higher power that the bent over rows didn't hurt so much.

LANDMINE ROW: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 170 lbs
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; this'll go back up soon
DUMBBELL ROWS: 2 sets of 5 per side at 100 lbs

SUPER SET
KNEELING ONE-ARM PULL-DOWNS + SHOTGUN ROWS: 2 sets of 10 at 75 lbs and 45 lbs respectively

STRAIGHT ARM PULL-DOWN: Cluster set at 50 lbs
INVERTED ROWS: 60 seconds AMRAP

YOGA: Basilisk workout

 

[Scorpion King]

THURSDAY 9/5/2024: SHOULDERS

HANG CLEAN + PRESS: 3 sets of 8-12 at 105 lbs, 4-6 at 125 lbs, 12-15 at 95 lbs
SUPERMAN PRESS: 3 sets of 6-8 at 30 lbs
DUMBBELL HIGH PULL: 2 sets of 5 at 40 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 115 lbs and 10 lbs respectively

FACE-PULL: Cluster set at 55 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs

 

[Scorpion King]

No workout Friday, wanted to rest up a bit

 

[Scorpion King]

MONDAY 9/9/2024: CHEST AND HIIT

INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 175 lbs; mind form
WEIGHTED DIPS: 3 sets of 6-8 at 50 lbs; up this
ALTERNATING DUMMBBELL PRESS: 2 sets of 5 per side at 70 lbs; up this

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVERS: 2 sets of 10 at 30 lbs

DUMBBELL PULLOVER: Cluster set at 55 lbs; up this and mind form
BOSU PUSH-UPS: 60 Seconds AMRAP

BATTLE ROPES: 5 minutes Tabata set, 30 seconds on/30 seconds off

 

[Scorpion King]

TUESDAY 9/10/2024: LEGS AND TAI CHI

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 275 lbs, 12-15 at 205 lbs; mind form and endurance, up these when you're feeling better
ROMANIAN DEADLIFT: 3 sets of 6-8 at 155 lbs; up this
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 80 lbs and 15 lbs respectively; may up the Bulgarians

NORDIC CURL: Cluster set with band
LEG PRESS: 60 seconds AMRAP at 480 lbs; mind endurance and foot placement
SINGLE CALF RAISES: 1 set of 50 per side

 

[Scorpion King]

WEDNESDAY 9/11/2024: BACK AND YOGA

LANDMINE ROW: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 170 lbs; up these when the low back stops hurting so
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs
DUMBBELL ROWS: 2 sets of 5 per side at 100 lbs

SUPER SET
KNEELING ONE-ARM PULL-DOWNS + SHOTGUN ROWS: 2 sets of 10 at 75 lbs and 45 lbs respectively

STRAIGHT ARM PULL-DOWN: Cluster set at 50 lbs
INVERTED ROWS: 60 seconds AMRAP

YOGA: Basilisk workout

 

[Scorpion King]

THURSDAY 9/12/2024: SHOULDERS

HANG CLEAN + PRESS: 3 sets of 8-12 at 105 lbs, 4-6 at 125 lbs, 12-15 at 95 lbs
SUPERMAN PRESS: 3 sets of 6-8 at 25 lbs
DUMBBELL HIGH PULL: 2 sets of 5 at 40 lbs; may up this

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 115 lbs and 10 lbs respectively

FACE-PULL: Cluster set at 55 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs

 

[Scorpion King]

FRIDAY 9/13/2024: ARMS

I gotta get better at time management so I can do the extra stuff.

CLOSE GRIP DUMBBELL PRESS: 2 set of 6 at 80 lbs
PREACHER CURL: 2 sets of 6 at 80 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs
LIP BUSTER CURLS: 2 sets of 15 per side at 25 lbs
ROPE PUSH-DOWN: Cluster set at 60 lbs; up this
INCLINE DUMBBELL CURL: Cluster set at 35 lbs

SUPER SET
REVERSE GRIP PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 55 lbs and 50 lbs respectively

 

[Scorpion King]

MONDAY 9/16/2024: CHEST AND HIIT

INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 175 lbs; mind form
WEIGHTED DIPS: 3 sets of 6-8 at 60 lbs
ALTERNATING DUMMBBELL PRESS: 2 sets of 5 per side at 75 lbs; may up this

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVERS: 2 sets of 10 at 30 lbs

DUMBBELL PULLOVER: Cluster set at 65 lbs; mind form
BOSU PUSH-UPS: 60 Seconds AMRAP

BATTLE ROPES: 5 minutes Tabata set, 30 seconds on/30 seconds off

 

[Scorpion King]

TUESDAY 9/17/2024: LEGS AND TAI CHI

So my lower back IS getting better but man my endurance in that area has been lacking lately...ouch

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 275 lbs, 12-15 at 205 lbs; mind form and endurance, up these when you're feeling better
ROMANIAN DEADLIFT: 3 sets of 6-8 at 175 lbs
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs; may up this

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 80 lbs and 15 lbs respectively; up the Bulgarians

NORDIC CURL: Cluster set with band
LEG PRESS: 60 seconds AMRAP at 480 lbs; mind endurance and foot placement
SINGLE CALF RAISES: 1 set of 50 per side

 

[Scorpion King]

WEDNESDAY 9/18/2024: BACK AND YOGA

LANDMINE ROW: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 170 lbs; up these when the low back stops hurting so
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs
DUMBBELL ROWS: 2 sets of 5 per side at 100 lbs; up this

SUPER SET
KNEELING ONE-ARM PULL-DOWNS + SHOTGUN ROWS: 2 sets of 10 at 80 lbs and 50 lbs respectively

STRAIGHT ARM PULL-DOWN: Cluster set at 50 lbs
INVERTED ROWS: 60 seconds AMRAP

YOGA: Basilisk workout

 

[Scorpion King]

No workout on Thursday

 

[Scorpion King]

FRIDAY 9/21/2024: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 2 set of 6 at 85 lbs
PREACHER CURL: 2 sets of 6 at 80 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs
LIP BUSTER CURLS: 2 sets of 15 per side at 25 lbs
ROPE PUSH-DOWN: Cluster set at 70 lbs
INCLINE DUMBBELL CURL: Cluster set at 35 lbs; may up this

SUPER SET
REVERSE GRIP PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 55 lbs and 50 lbs respectively

ROW MACHINE: 15 minutes steady pace

 

[Scorpion King]

MONDAY 9/23/2024: CHEST AND HIIT

INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 175 lbs; mind form
WEIGHTED DIPS: 3 sets of 6-8 at 60 lbs
ALTERNATING DUMMBBELL PRESS: 2 sets of 5 per side at 80 lbs

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVERS: 2 sets of 10 at 30 lbs

DUMBBELL PULLOVER: Cluster set at 65 lbs; mind form
BOSU PUSH-UPS: 60 Seconds AMRAP

BATTLE ROPES: 5 minutes Tabata set, 30 seconds on/30 seconds off

 

[Scorpion King]

TUESDAY 9/24/2024: LEGS AND TAI CHI

Good thing about my low back/hip area hurting? I know its just muscles being tight or being worked, its not a dislocation or actual damage, which leads me to believe that some day my body will fully heal.

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 280 lbs, 12-15 at 205 lbs; mind form and endurance, up these when you're feeling better
ROMANIAN DEADLIFT: 3 sets of 6-8 at 175 lbs
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs; up this

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 90 lbs and 15 lbs respectively

NORDIC CURL: Cluster set with band
LEG PRESS: 60 seconds AMRAP at 480 lbs; mind endurance and foot placement
SINGLE CALF RAISES: 1 set of 50 per side

 

[Scorpion King]

WEDNESDAY 9/25/2024: BACK AND YOGA

LANDMINE ROW: 3 sets of 8-12 at 200 lbs, 4-6 at 210 lbs, 12-15 at 175 lbs; up these when the low back stops hurting so
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs
DUMBBELL ROWS: 2 sets of 5 per side at 105 lbs

SUPER SET
KNEELING ONE-ARM PULL-DOWNS + SHOTGUN ROWS: 2 sets of 10 at 80 lbs and 50 lbs respectively

STRAIGHT ARM PULL-DOWN: Cluster set at 50 lbs
INVERTED ROWS: 60 seconds AMRAP

YOGA: Basilisk workout

 

[Scorpion King]

No workout on Thursday, wanted to rest up the spine

 

[Scorpion King]

FRIDAY 9/26/2024: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 2 set of 6 at 85 lbs
PREACHER CURL: 2 sets of 6 at 80 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 20 lbs
LIP BUSTER CURLS: 2 sets of 15 per side at 25 lbs
ROPE PUSH-DOWN: Cluster set at 70 lbs
INCLINE DUMBBELL CURL: Cluster set at 35 lbs; up this

SUPER SET
REVERSE GRIP PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 55 lbs and 50 lbs respectively

ROW MACHINE: 15 minutes steady pace

 

[Scorpion King]

OCTOBER 2024: Villain mode

CHEST
Cable Crossover (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Dumbbell Bench Press (3 x 20)
Incline Dumbbell Press (4 x 8,8, 12 w/ 2 sec hold, 12 w/ 2 sec hold)
TRI-SET: Dumbbell Floor Fly + Dumbbell Floor Press + Chest Dips (2 x 8,8, to failure)

LEGS
Dumbbell Side Lunges (3 x 5 per side)
Glute Bridges (3 x 10 w/ 2 sec hold)
Dumbbell Spanish Squat (3 x 25; 10 w/ 3 sec negatives, 10 w/ 3 sec hold, 5 regular)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 12 per side, and 20)
Barbell Squat (3 x 10 w/ slow negative and 2 sec hold)
Bridge Curl (2 x 12 with 2 sec hold)
Single Calf Raises (60 second AMRAP each eg)

BACK
Reverse grip Pull-down (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Kneeling One Arm Pull-down (3 x 8 per side w/ 2 sec hold)
T-Bar Row (2 x 20)
Seated Cable Row (2 x 12; 8 alternating, 4 regular)
Pull-ups (2 x to failure; 3 sec negatives)
TRI-SET: Reverse Cable Row + Overhand Cable Row + Straight Arm Pull-down (2 x 8 each)

SHOULDERS
Face-pull (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Cable W Raises (2 x 12; 2 sec hold at top)
Cable Lateral Raises (2 x 8 per side; 3 sec negative)
Dumbbell Lateral Raises (2 x 12 per side alternating)
SUPERSET: Dumbbell Shoulder Press + Plate Raises (3 x 20 and 12 respectively)

ARMS
Rope Push-down (3 x 20)
Dumbbell Skull Crusher (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Alternating Reverse Push-downs + Alternating Push-downs + Dumbbell Kickbacks (2 x 10 each; 2 sec holds on kickbacks)
Barbell Curl (3 x 20)
Lip Buster Curls (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Incline Dumbbell Curl + Incline Hammer Curl + Spider Curl (2 x 8 each; alternating hold on inclines, 2 sec hold on spiders)

MONDAY: HIIT
TUESDAY: Deep meditation
WEDNESDAY: Yoga
THURSDAY: McGregor's Core workout
FRIDAY: Full Body Stretch
WEEKENDS: Hiking

 

[Scorpion King]

MONDAY 9/30/2024: CHEST AND HIIT

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs; mind endurance
INCLINE DUMBBELL PRESS: 4 sets of 8 at 80 lbs, 8 at 80 lbs, 12 with 2 sec hold at 60 lbs, 12 with 2 sec hold at 60 lbs

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 30 lbs on the fly and press

ROWING MACHINE: 10 minutes HIIT, 30 seconds on, 10 seconds off

 

[Scorpion King]

TUESDAY 10/1/2024: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 90 lbs; may up this
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 275 lbs
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 65 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 40 lbs, and 20 at 20 lbs respectively

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 185 lbs
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top
SINGLE CALF RAISES: 60 seconds AMRAP each side

 

[Scorpion King]

WEDNESDAY 10/2/2024: BACK AND YOGA

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 155 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 80 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 140 lbs
SEATED CABLE ROW: 2 sets of 12 at 60 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 145 lbs and 40 lbs respectively

YOGA: Divergent workout

 

[Scorpion King]

THURSDAY 10/3/2024: SHOULDERS AND CORE

FACE-PULL: 3 sets of 12 at 60 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 45 lbs with a 2 second hold
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 15 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 40 lbs and 10 lbs respectively

CONOR MCGREGOR AB CIRCUIT: Repeat twice
-30 Hanging Leg Raises
-30 Seated Knee Tucks
-30 Russian Twists per side
-30 second Hollow Hold
-30 Reverse Hyper Extensions

 

[Scorpion King]

No workout Friday, had to do adult stuff