Scorpion King: The Lion of Olympus

[WolfDreamer]

THURSDAY 12/19/2024: SHOULDERS AND CORE

HANG CLEAN: 3 sets of 5-8 at 115 lbs; mind form!
CABLE LATERAL RAISES: 3 sets of 10 at 10 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 15 at 50 lbs; keep tight
DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
DUMBBELL HIGH PULL: Cluster set at 30 lbs

REVERSE CRUNCHES: 20 reps
HEEL TOUCHES: 40 reps
SEATED KNEE TUCKS: 20 reps
JACK KNIFES: 30 reps
LEVITATION CRUNCHES: 40 reps

That's a fire workout! Well done!

 

[Scorpion King]

FRIDAY 12/20/2024: ARMS AND HEAVY BAG

BARBELL CURL: 2 sets of 10 at 80 lbs; up this

SUPERSET
SPIDER HAMMER CURL + LOW CABLE CURLS: 3 sets of 8-10 at 45 lbs and 15+ at 15 lbs

OVERHEAD CABLE EXTENSION: 2 sets of 10 at 65 lbs; up this

SUPER SET
SKULL CRUSHERS + COBRA PUSH-UPS: 3 sets of 8-10 at 45 lbs and 15+ respectively

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

HEAVY BAG: Boxing basics, work on hook form

 

[Scorpion King]

MONDAY 12/23/2024: UPPER BODY DE-LOAD

So because this week is going to be disjointed, I opted to do a de-load week before January's Tarzan return.

DUMBBELL BENCH PRESS: 2 sets of 6-12 at 85 lbs
PARALLEL GRIP PULL-DOWN: 2 sets of 6-12 at 180 lbs; be careful on this one
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
DUMBBELL CURLS: 60 seconds AMRAP at 20 lbs
ROPE PUSH-DOWN: 60 seconds AMRAP at 60 lbs

TREADMILL: 15 minutes at 3.5 speed

 

[Scorpion King]

TUESDAY 12/24/2024: LEGS DE-LOAD

FRONT SQUAT: 2 sets of 6-12 at 185 lbs; probably could have upped this
NORDIC CURL: 2 sets of 6-12
DUMBBELL SIDE LUNGES: 2 sets of 6-12 per side at 50 lbs
WALKING LUNGES: 60 seconds AMRAP
PULL-THROUGH: 60 seconds AMRAP at 80 lbs

 

[Scorpion King]

No workout Wednesday, Merry Christmas to everyone who celebrates, and Happy Hanukkah to everyone who celebrates!

 

[Mamatigerj]

Happy Holidays to you, @Scorpion King!

 

[Scorpion King]

New Year Week 12/30/24-1/3/24

So because New Years is dead smack in the center of the week, I can't jump into my usual routines just yet so I'm opting to do full bodies mixed with core and yoga workouts this week. Next week I'll do Tarzan.

MONDAY ULTIMATE AMRAP
Perform each exercise for one set of 60 seconds AMRAP
-Dumbbell Spanish Squats
-Bridge Curl
-Cossack Squat
-Cable Crossover
-Cable W Raise
-Straight Arm Pull-down
-Overhead Extension
-Rope Curl
-Rope Front raise
-Dumbbell Lateral Raises
-Dumbbell Shrug
-Face-pull
-Forearms curl
-Seated knee tuck
-Pull-through
-Seated Calf Raises

TUESDAY ETC
-Core circuit
-Yoga
-Heavy Bag

WEDNESDAY FULL BODY
-100 Squats
-50 push-ups
-50 pull-ups
-100 Reverse Sprinter Lunges
-50 Levitation Crunches

THURSDAY ETC
-Core circuit
-Yoga
-Heavy Bag

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