Scorpion King: The Lion of Olympus

Scorpion King

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THURSDAY 2/9/2023: UPPER BODY

WEIGHTED PULL-UPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs; slow down the eccentric
WEIGHTED DIPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs; mind form
DUMBBELL SHOULDER PRESS: 3 sets of 6-8 at 50 lbs
DUMBBELL HIGH PULL: 3 sets of 8-10 at 30 lbs

SUPER SET
ALTERNATING TRICEPS EXTENSIONS + LIP BUSTER CURLS: 2 sets of 12 per side at 25 lbs
 

Scorpion King

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FRIDAY 2/10/2023: LOWER BODY

FRONT SQUAT: 3 sets of 8-12 at 155 lbs, 4-6 at 180 lbs, 12-15 at 135 lbs; up all 3
ROMANIAN DEADLIFT: 3 sets of 8-12 at 155 lbs, 4-6 at 170 lbs, 12-15 at 135 lbs; up all 3
DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 60 lbs; up this
GLUTE BRIDGE: 2 sets of 8 at 185 lbs
BRIDGE CURL: 2 sets of 8; SLOW
LEG PRESS: Strip set from 660 lbs to 210 lbs; OUCH
SEATED CALF RAISES: 60 second AMRAP at 115 lbs
 
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Scorpion King

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MONDAY 2/13/2023: UPPER BODY

INCLINE DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 95 lbs, 12-15 at 70 lbs
ZEUS ROWS: 3 sets of 8-10 at 65 lbs, 4-6 at 75 lbs, 12-15 at 45 lbs
HANG CLEAN AND PRESS: 3 sets of 6-8 at 100 lbs
FACE-PULL: 3 sets of 8-10 at 65 lbs

SUPER SET
SKULL CRUSHERS + SPIDER CURL: 2 sets of 12 at 35 lbs
 

Scorpion King

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TUESDAY 2/14/2023: LOWER BODY

BARBELL SQUAT: 3 sets of 8-12 at 220 lbs, 4-6 at 250 lbs, 12-15 at 195 lbs; mind form and up the second set
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 235 lbs, 4-6 at 255 lbs, 12-15 at 200 lbs; mind form
COSSACK SQUAT: 3 sets of 5 per side at 50 lbs; up this
PULL-THROUGH: 2 sets of 8-10 at 115 lbs
HERCULES CHAINS: 60 second AMRAP at 55 lbs
WALKING LUNGES: 2 sets of 30 at 20 lbs; up this
STANDING CALF RAISES: 60 second AMRAP at 205 lbs
 

Scorpion King

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THURSDAY 2/16/2023: UPPER BODY AND HIIT

WEIGHTED PULL-UPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs; slow down the eccentric
WEIGHTED DIPS: 3 sets of 8-12 at 25 lbs, 4-6 at 35 lbs, 12-15 at 10 lbs; mind form
DUMBBELL SHOULDER PRESS: 3 sets of 6-8 at 50 lbs
DUMBBELL HIGH PULL: 3 sets of 8-10 at 30 lbs

SUPER SET
ALTERNATING TRICEPS EXTENSIONS + LIP BUSTER CURLS: 2 sets of 12 per side at 25 lbs

BATTLE ROPES: 5 minute HIIT, 30 seconds on 30 seconds off
 

Scorpion King

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FRIDAY 2/10/2023: LOWER BODY

FRONT SQUAT: 3 sets of 8-12 at 160 lbs, 4-6 at 185 lbs, 12-15 at 140 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 160 lbs, 4-6 at 175 lbs, 12-15 at 140 lbs
DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 70 lbs
GLUTE BRIDGE: 2 sets of 8 at 185 lbs
BRIDGE CURL: 2 sets of 8; SLOW
LEG PRESS: Strip set from 660 lbs to 210 lbs
SEATED CALF RAISES: 60 second AMRAP at 115 lbs
 

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WEDNESDAY 2/22/23: FULLY BODY AND HIKE

Decided to take this week as a de-load/rest week and just ease back on the intensity. Saturday I hiked all day and shot the bow, Sunday I was in New York City all day, and Monday and Tuesday I was just shot. Today I did a full body workout utilizing bodyweight and resistance band exercises, tri-sets and AMRAP. Afterward I got in a small hike at one of my nature trails.

TRI-SET
BULGARIAN SPLIT SQUATS + ONE AND A HALF REP SQUATS + SIDE LUNGES: 2 sets of 60 second AMRAP each

TRI-SET
HAND-RELEASE PUSH-UPS + RB LATERAL RAISES + BENCH DIPS: 2 sets of 60 second AMRAP each

TRI-SET
GLUTE BRIDGE + PHYSIO BALL CURLS + RB PULL-THROUGH: 2 sets of 60 second AMRAP each

TRI-SET
PULL-UPS + RB FACE-PULL + RB CURLS: 2 sets of 60 second AMRAP each
 

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FRIDAY 2/24/2023: FULL BODY

Last day of this de-load week, then I go on my crusade again.

SUPER SET
TRAP BAR DEADLIFT + DUMBBELL BENCH PRESS: 2 sets of 5 each at 280 lbs and 70 lbs respectively

SUPER SET
BULGARIAN SPLIT SQUAT + WEIGHTED PULL-UPS: 2 sets of 5 each at 100 lbs and 20 lbs respectively

SUPER SET
COSSACK SQUAT + DUMBBELL HIGH PULL: 2 sets of 5 each at 45 lbs and 20 lbs respectively

FACE-PULL: 2 sets of 10 at 45 lbs
PULL-THROUGH: 2 sets of 10 at 75 lbs
TOES-TO-BAR: 2 sets of 10
SUPERMAN: 2 sets of 10
BANDED ADDUCTION LADDER: 1 set of 10
 

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MARCH 2023: Crusader Mode

So I both love and am afraid of this routine. On the one hand it's got everything I need. Varied rep ranges and strength curves, mixed sets, super sets, AMRAPs, the big 3 are utilized, functional exercises, supplementary exercises, every muscle is hit twice a week and still fit into a 5 day week. I feel like this is a split Batman would utilize. On the other hand this is the routine that hurt my back in 2021.
Goals of this month are to keep an eye on my lower back and recover in general, improve the big 3 and every major lift, and make it to 200 lbs lean.

MONDAY PUSH:
-Barbell Bench Press (3 x 8-10, 4-6, 12-15)
-Low Cable Fly (3 x 6-8)
-Weighted Dips (2 x 5)
-SUPER SET Svend Press + Dumbbell Lateral Raises (2 x 10)
-Military Press CLUSTER
-Dumbbell Skull Crushers AMRAP

TUESDAY LEGS:
-Barbell Squat (3 x 8-10, 4-6, 12-15)
-Glute Bridge (3 x 6-8)
-3D Lunges (2 x 5 per side)
-SUPER SET Single-Leg Deadlift + Bridge Curl (2 x 10)
-Leg Press CLUSTER
-Pull-Through AMRAP
-Seated Calf Raises (2 x 25)

WEDNESDAY PULL:
-Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
-Shotgun Row (3 x 6-8 per side)
-Seated Cable Row (2 x 5)
-SUPER SET Face-pull + Plate Raises (2 x 10)
-Cable W Raises CLUSTER
-Dumbbell Curl AMRAP

THURSDAY CORE:
-Landmine 180's (3 x 8-10, 4-6, 12-15)
-Hanging Leg Raises (3 x 6-8)
-Cable Chops (2 x 5 per side)
-SUPER SET Banded Punches + Oak Tree Step-outs (2 x 10)
-Rope Crunch CLUSTER
-Muay Thai Plank AMRAP

FRIDAY FULL BODY:
-Trap Bar Deadlift (3 x 8-10, 4-6, 12-15)
-Turkish Get-ups (3 x 6-8)
-Bow and Arrows (2 x 5 per side)
-SUPER SET Dumbbell Thruster + Kettlebell Swings (2 x 10)
-Sledgehammer Swings/Medicine Ball Slam CLUSTER
-Farmers Carry AMRAP

MONDAY: HIIT
TUESDAY: Tai Chi
WEDNESDAY: Steady state cardio
THURSDAY: Yoga session
SATURDAY/SUNDAY: Hike
 

Scorpion King

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MONDAY 2/27/2023: PUSH AND HIIT

Pretty solid day one. Some exercises were a little awkward to do again but it's gonna go well.

BARBELL BENCH PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 165 lbs; up the first two
LOW CABLE FLY: 3 sets of 6-8 at 25 lbs; mind form
WEIGHTED DIPS: 2 sets of 5 at 45 lbs; mind form

SUPER SET
SVEND PRESS + DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs each

MILITARY PRESS: Cluster set at 100 lbs
DUMBBELL SKULL CRUSHERS: 60 second AMRAP at 25 lbs

BATTLE ROPES: 5 minute HIIT, 30 seconds on, 30 seconds off
 

Scorpion King

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TUESDAY 2/28/2023: LEGS

Ouch. Honestly this would've been an easier workout if I didn't have to shovel snow right before it.

BARBELL SQUAT: 3 sets of 8-12 at 225 lbs, 4-6 at 255 lbs, 12-15 at 205 lbs; up the first two
GLUTE BRIDGE: 3 sets of 6-8 at 225 lbs; up this and mind form
3-D LUNGES: 2 sets of 5 per side at 40 lbs; mind form and keep at it

SUPER SET
SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10, 5 per side and 40 lbs for the SDL

LEG PRESS: Cluster set at 750 lbs, 7 plates
PULL-THROUGH: 60 second AMRAP at 90 lbs
SEATED CALF RAISES: 2 sets of 25 at 115 lbs
 

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WEDNESDAY 3/1/2023: PULL AND CARDIO

WEIGHTED PULL-UPS: 3 sets of 8-12 at 35 lbs, 4-6 at 50 lbs, 12-15 at 20 lbs; consider upping the first two sets
SHOTGUN ROWS: 3 sets of 6-8 per side at 55 lbs; up this
SEATED CABLE ROW: 2 sets of 5 at 205 lbs; this will go up soon

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 60 lbs and 10 lbs

CABLE W RAISES: Cluster set at 45 lbs; up this
DUMBBEL CURL: 60 second AMRAP at 30 lbs

ROWING MACHINE: 1000 meter row for time, 5:09; try and beat this
 

Scorpion King

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THURSDAY 3/2/2023: CORE AND YOGA

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 160 lbs, 12-15 at 90 lbs
HANGING LEG RAISES: 3 sets of 6-8; aim for toes to the bar
CABLE CHOPS: 2 sets of 5 per side at 45 lbs

SUPER SET
BANDED PUNCHES + OAK TREE STEP-OUTS: 2 sets of 10

ROPE CRUNCH: Cluster set at 70 lbs
MUAY THAI PLANK: 60 second AMRAP

YOGA: Inner Strength workout
 

Scorpion King

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MONDAY 3/6/2023: PUSH AND HIIT

BARBELL BENCH PRESS: 3 sets of 8-12 at 190 lbs, 4-6 at 200 lbs, 12-15 at 165 lbs; mind form
LOW CABLE FLY: 3 sets of 6-8 at 25 lbs; mind form
WEIGHTED DIPS: 2 sets of 5 at 45 lbs; mind form

SUPER SET
SVEND PRESS + DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs each

MILITARY PRESS: Cluster set at 100 lbs; consider upping this
DUMBBELL SKULL CRUSHERS: 60 second AMRAP at 25 lbs; consider upping this

BATTLE ROPES: 5 minute HIIT, 30 seconds on, 30 seconds off
 

Scorpion King

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TUESDAY 3/7/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 230 lbs, 4-6 at 260 lbs, 12-15 at 205 lbs; mind form
GLUTE BRIDGE: 3 sets of 6-8 at 235 lbs; mind form
3-D LUNGES: 2 sets of 5 per side at 40 lbs; mind form and keep at it

SUPER SET
SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10, 5 per side and 40 lbs for the SDL

LEG PRESS: Cluster set at 660 lbs, 6 plates
PULL-THROUGH: 60 second AMRAP at 90 lbs
SEATED CALF RAISES: 2 sets of 25 at 115 lbs
 

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WEDNESDAY 3/8/2023: PULL AND CARDIO

WEIGHTED PULL-UPS: 3 sets of 8-12 at 35 lbs, 4-6 at 55 lbs, 12-15 at 20 lbs; up the first set
SHOTGUN ROWS: 3 sets of 6-8 per side at 65 lbs
SEATED CABLE ROW: 2 sets of 5 at 205 lbs; mind form

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 60 lbs and 10 lbs

CABLE W RAISES: Cluster set at 50 lbs
DUMBBEL CURL: 60 second AMRAP at 30 lbs

ROWING MACHINE: 1000 meter row for time, 4:45; try to match this or beat this
 
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Scorpion King

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THURSDAY 3/9/2023: CORE AND YOGA

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 160 lbs, 12-15 at 90 lbs
HANGING LEG RAISES: 3 sets of 6-8; aim for toes to the bar
CABLE CHOPS: 2 sets of 5 per side at 45 lbs

SUPER SET
BANDED PUNCHES + OAK TREE STEP-OUTS: 2 sets of 10

ROPE CRUNCH: Cluster set at 70 lbs
MUAY THAI PLANK: 60 second AMRAP

YOGA: Inner Strength workout
 

Scorpion King

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FRIDAY 3/10/2023: FULL BODY

I always feel pretty solid after a full body workout. Deadlift I was VERY impressed by.

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 sets
TURKISH GET-UPS: 3 sets of 6-8 at 15 lbs; mind form
BOW AND ARROWS: 2 sets of 5 per side at 25 lbs; up this

SUPER SET
DUMBBELL THRUSTER + KETTLEBELL SWING: 2 sets of 10 at 20 lbs and 35 lbs respectively

SLEDGEHAMMER SWINGS: Cluster set with 9 lb hammer
FARMER'S CARRY: 60 second AMRAP at 100 lbs
 

Scorpion King

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TUESDAY 3/14/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 235 lbs, 4-6 at 265 lbs, 12-15 at 205 lbs; MIND FORM
GLUTE BRIDGE: 3 sets of 6-8 at 245 lbs
3-D LUNGES: 2 sets of 5 per side at 40 lbs; mind form and keep at it

SUPER SET
SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10, 5 per side and 40 lbs for the SDL

LEG PRESS: Cluster set at 660 lbs, 6 plates
PULL-THROUGH: 60 second AMRAP at 90 lbs
SEATED CALF RAISES: 2 sets of 25 at 115 lbs
 

Scorpion King

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WEDNESDAY 3/15/2023: PULL AND CARDIO

WEIGHTED PULL-UPS: 3 sets of 8-12 at 40 lbs, 4-6 at 55 lbs, 12-15 at 20 lbs
SHOTGUN ROWS: 3 sets of 6-8 per side at 70 lbs; up this
SEATED CABLE ROW: 2 sets of 5 at 210 lbs; mind form

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 60 lbs and 10 lbs

CABLE W RAISES: Cluster set at 50 lbs
DUMBBEL CURL: 60 second AMRAP at 30 lbs

ROWING MACHINE: 1000 meter row for time, 5:05; time to beat is 4:45
 

Scorpion King

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THURSDAY 3/16/2023: CORE AND YOGA

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 160 lbs, 12-15 at 90 lbs
HANGING LEG RAISES: 3 sets of 6-8; aim for toes to the bar
CABLE CHOPS: 2 sets of 5 per side at 45 lbs; up this

SUPER SET
BANDED PUNCHES + OAK TREE STEP-OUTS: 2 sets of 10

ROPE CRUNCH: Cluster set at 70 lbs; up this
MUAY THAI PLANK: 60 second AMRAP

YOGA: Inner Strength workout
 

Scorpion King

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MONDAY 3/20/2023: PUSH AND HIIT

BARBELL BENCH PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 200 lbs, 12-15 at 165 lbs; mind form
LOW CABLE FLY: 3 sets of 6-8 at 25 lbs; mind form
WEIGHTED DIPS: 2 sets of 5 at 45 lbs; mind form

SUPER SET
SVEND PRESS + DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs each

MILITARY PRESS: Cluster set at 105 lbs
DUMBBELL SKULL CRUSHERS: 60 second AMRAP at 25 lbs; up this

BATTLE ROPES: 5 minute HIIT, 30 seconds on, 30 seconds off
 

Scorpion King

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TUESDAY 3/21/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 235 lbs, 4-6 at 265 lbs, 12-15 at 205 lbs; MIND FORM
GLUTE BRIDGE: 3 sets of 6-8 at 245 lbs; may up this
3-D LUNGES: 2 sets of 5 per side at 40 lbs; mind form and keep at it

SUPER SET
SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10, 5 per side and 40 lbs for the SDL

LEG PRESS: Cluster set at 660 lbs, 6 plates
PULL-THROUGH: 60 second AMRAP at 100 lbs
SEATED CALF RAISES: 2 sets of 25 at 115 lbs
 

Scorpion King

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WEDNESDAY 3/22/2023: PULL AND CARDIO

WEIGHTED PULL-UPS: 3 sets of 8-12 at 40 lbs, 4-6 at 55 lbs, 12-15 at 20 lbs
SHOTGUN ROWS: 3 sets of 6-8 per side at 75 lbs; may up this
SEATED CABLE ROW: 2 sets of 5 at 210 lbs; mind form

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 60 lbs and 10 lbs

CABLE W RAISES: Cluster set at 50 lbs
DUMBBEL CURL: 60 second AMRAP at 30 lbs

ROWING MACHINE: 1000 meter row for time, 5:05; time to beat is 4:45
 

Scorpion King

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THURSDAY 3/23/2023: CORE AND YOGA

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 160 lbs, 12-15 at 90 lbs
HANGING LEG RAISES: 3 sets of 6-8; aim for toes to the bar
CABLE CHOPS: 2 sets of 5 per side at 50 lbs

SUPER SET
BANDED PUNCHES + OAK TREE STEP-OUTS: 2 sets of 10

ROPE CRUNCH: Cluster set at 75 lbs
MUAY THAI PLANK: 60 second AMRAP

YOGA: Inner Strength workout
 

Scorpion King

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FRIDAY 3/24/2023: FULL BODY

TRAP BAR DEADLIFT: 3 sets of 8-12 at 325 lbs, 4-6 at 375 lbs, 12-15 at 230 lbs; remember not to use the bumpers
TURKISH GET-UPS: 3 sets of 6-8 at 15 lbs; mind form
BOW AND ARROWS: 2 sets of 5 per side at 30 lbs; up this

SUPER SET
DUMBBELL THRUSTER + KETTLEBELL SWING: 2 sets of 10 at 20 lbs and 40 lbs respectively

SLEDGEHAMMER SWINGS: Cluster set with 9 lb hammer
FARMER'S CARRY: 60 second AMRAP at 100 lbs
 

Scorpion King

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MONDAY 3/27/2023: PUSH AND HIIT

BARBELL BENCH PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 200 lbs, 12-15 at 165 lbs; mind form and try and up the second set
LOW CABLE FLY: 3 sets of 6-8 at 30 lbs; mind form
WEIGHTED DIPS: 2 sets of 5 at 45 lbs; mind form and consider upping this

SUPER SET
SVEND PRESS + DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs each

MILITARY PRESS: Cluster set at 105 lbs
DUMBBELL SKULL CRUSHERS: 60 second AMRAP at 25 lbs

BATTLE ROPES: 5 minute HIIT, 30 seconds on, 30 seconds off
 

Scorpion King

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TUESDAY 3/28/2023: LEGS AND TAI CHI

BARBELL SQUAT: 3 sets of 8-12 at 235 lbs, 4-6 at 265 lbs, 12-15 at 205 lbs; MIND FORM
GLUTE BRIDGE: 3 sets of 6-8 at 250 lbs; may up this
3-D LUNGES: 2 sets of 5 per side at 40 lbs; mind form and keep at it

SUPER SET
SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10, 5 per side and 40 lbs for the SDL

LEG PRESS: Cluster set at 660 lbs, 6 plates
PULL-THROUGH: 60 second AMRAP at 100 lbs
SEATED CALF RAISES: 2 sets of 25 at 115 lbs

TAI CHI:
 

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WEDNESDAY 3/29/2023: PULL AND CARDIO

WEIGHTED PULL-UPS: 3 sets of 8-12 at 40 lbs, 4-6 at 55 lbs, 12-15 at 20 lbs
SHOTGUN ROWS: 3 sets of 6-8 per side at 80 lbs
SEATED CABLE ROW: 2 sets of 5 at 210 lbs; mind form and up this

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 60 lbs and 10 lbs

CABLE W RAISES: Cluster set at 50 lbs
DUMBBEL CURL: 60 second AMRAP at 30 lbs

ROWING MACHINE: 1000 meter row for time, 4:53; time to beat is 4:45
 

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THURSDAY 3/30/2023: CORE AND YOGA

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 160 lbs, 12-15 at 90 lbs
HANGING LEG RAISES: 3 sets of 6-8; aim for toes to the bar
CABLE CHOPS: 2 sets of 5 per side at 50 lbs

SUPER SET
BANDED PUNCHES + OAK TREE STEP-OUTS: 2 sets of 10

ROPE CRUNCH: Cluster set at 75 lbs
MUAY THAI PLANK: 60 second AMRAP

YOGA: Inner Strength workout
 

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FRIDAY 3/31/2023: FULL BODY

Last day on this split

TRAP BAR DEADLIFT: 3 sets of 8-12 at 330 lbs, 4-6 at 375 lbs, 12-15 at 230 lbs; consider using straps on the heavier set
TURKISH GET-UPS: 3 sets of 6-8 at 20 lbs; mind form
BOW AND ARROWS: 2 sets of 5 per side at 35 lbs

SUPER SET
DUMBBELL THRUSTER + KETTLEBELL SWING: 2 sets of 10 at 20 lbs and 40 lbs respectively

SLEDGEHAMMER SWINGS: Cluster set with 9 lb hammer
FARMER'S CARRY: 60 second AMRAP at 100 lbs
 
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APRIL 3RD - APRIL 9TH: De-load week

After 5 weeks on a heavy, functional strength based routine, and before 3 weeks of a high volume hypertrophy based routine, I'm taking a de-load week to take some of the pressure off of my body. 3 Full body workouts, all done with SIGNIFICANTLY lighter weight than I normally would, as well as time in nature, light steady cardio, some combat drills, and weapons practice. It'll be a good week.

MONDAY:
Trap Bar Deadlift (5 sets of 5)
TRI SET: Goblet Squat + Hand Release Push-ups + Chin-ups (2 sets of 10)
TRI SET: Pull Through + Dumbbell Shoulder Press + Renegade Rows (2 sets of 10)
TRI SET: Dumbbell Side Lunges + Triceps Dips + Dumbbell Curls (2 sets of 10)
Farmer's Carry AMRAP

TUESDAY:
Archery
Staff training
Nature walk

WEDNESDAY:
SUPER SET: Barbell Squat + Single Leg Deadlift (2 x 5 and 10 per side respectively)
SUPER SET: Barbell Bench Press + Dumbbell Row (2 x 5 and 10 per side respectively)
SUPER SET: Stiff-Legged Deadlift + Dumbbell Lunges (2 x 5 and 10 per side respectively)
SUPER SET: Weighted Pull-ups + Dumbbell Shoulder Press (2 x 5 and 10 respectively)
Face-pull AMRAP
Pull-through AMRAP

THURSDAY:
Heavy bag session
Yoga
Tai Chi

FRIDAY:
Trap Bar Deadlift + Kettlebell Halos (2 x 20)
Dumbbell Thruster + Kettlebell Swing (2 x 20)
Medicine Ball Toss + Sledgehammer Swing (2 x 20)
Lunge with Chop + Inchworms (2 x 20)
Hike
 

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MONDAY 4/3/2023: FULL BODY

De-load week day 1, what does it say about me that a de load involves a 300 lb deadlift?

TRAP BAR DEADLIFT: 5 sets of 5 at 300 lbs

TRI-SET
GOBLET SQUAT + HAND-RELEASE PUSH-UPS + CHIN-UPS: 2 sets of 10, 60 lbs for the squat

TRI-SET
PULL-THROUGH + DUMBBELL SHOULDER PRESS + RENEGADE ROWS: 2 sets of 10 at 75 lbs and 30 lbs respectively

TRI-SET
DUMBBELL SIDE LUNGES + TRICEPS DIPS + DUMBBELL CURLS: 2 sets of 10, 60 lbs for the lunges and 30 lbs for the curls

FARMER'S CARRY: 60 second AMRAP at 60 lbs
 

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THURSDAY 4/6/2023: FULL BODY RE-HAB

So this week got a little sidelined with at home stuff but hey it's a de-load week I'm not annoyed.

SUPER SET
TRAP BAR DEADLIFT + KETTLEBELL HALOS: 2 sets of 20 or to failure at 190 lbs and 15 lbs respectively

SUPER SET
DUMBBELL THRUSTER + KETTLEBELL SWING: 2 sets of 20 or to failure at 10 lbs and 15 lbs respectively

SUPER SET
MEDICINE BALL TOSS + SLEDGEHAMMER SWING: 2 sets of 20 or to failure at 8 lbs and 12 lbs respectively

SUPER SET
LUNGES W/ CHOPS + INCHWORMS: 2 sets of 20 or to failure; use bokken with chops
 

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APRIL 2023: Push-Legs-Pull
Okay this one doesn't have a fancy name but it's a new routine I put together, taking a few pages out of a few trainers/clients at my gym. This one is a push-pull split utilizing some heavy power, drop sets, and AMRAP. Three heavier days followed up with three lighter days.

MONDAY PUSH:
-Barbell Bench Press (3 sets of 5)
-Incline Dumbbell Press (3 sets of 8-10)
-Superman Press (2 sets of 10-12)
-DROP SET Cable Crossover (3 sets of 12; change positions each set; double drop set)
-DROP SET Dumbbell Lateral Raises (2 sets of 12; double drop set)
-Dumbbell Kickbacks AMRAP

TUESDAY LEGS
-Barbell Squat (3 sets of 5)
-Dumbbell Lunges (3 sets of 8-10 per side; change direction each set)
-Bridge Curl (2 sets of 10-12)
-Bulgarian Split Squats DROP SET (3 sets of 12 per side; double drop set)
-Pull-through DROP SET (2 sets of 12; double drop set)
-Hercules Chains AMRAP
-Standing Calf Raises (1 set of 25 SLOW reps per side)

WEDNESDAY PULL
-Weighted Pull-ups (3 sets of 5)
-One Arm Row (3 sets of 8-10 per side)
-Dumbbell High Pull (2 sets of 10-12)
-Seated Cable Row DROP SET (3 sets of 12; double drop set)
-Cable W Raises DROP SET (2 sets of 12; double drop set)
-Dumbbell Curls AMRAP

THURSDAY PUSH
-Weighted Dips DROP SET (2 sets of 8-12; triple drop set)
-Dumbbell Shoulder Press DROP SET (2 sets of 8-12; triple drop set)
-Overhead Extension DROP SET (2 sets of 8-12; triple drop set)
-Hand Release Push-ups AMRAP
-Cable Lateral Raises AMRAP
-Dumbbell Skull Crushers AMRAP

FRIDAY LEGS
-Leg Press DROP SET (2 sets of 8-12; triple drop set)
-Glute Bridge DROP SET (2 sets of 8-12; triple drop set)
-Dumbbell Side Lunges DROP SET (2 sets of 8-12 per side; triple drop set)
-Dumbbell Step-ups AMRAP
-Single Leg Deadlift AMRAP
-Floor Slides AMRAP
-Standing Calf Raises (1 set of 25 SLOW reps per side)

SATURDAY PULL
-Wide Grip Pull-down DROP SET (2 sets of 8-12; triple drop set)
-Cable Shrugs DROP SET (2 sets of 8-12; triple drop set)
-Preacher Curl DROP SET (2 sets of 8-12; triple drop set)
-Renegade Rows AMRAP
-Incline Dumbbell Curl AMRAP
-Face-pull AMRAP

MONDAY: HIIT
WEDNESDAY: Archery
THURSDAY: Yoga
SATURDAY/SUNDAY: Hike
 

Scorpion King

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Posts: 481
MONDAY 4/10/2023: PUSH

Honestly, that was pretty rocky. I put some good effort in but I need to shake some rust I think.

BARBELL BENCH PRESS: 3 sets of 5 at 195 lbs; work on form
INCLINE DUMBBELL PRESS: 3 sets of 8-10 at 75 lbs; work on form
SUPERMAN PRESS: 2 sets of 10-12 at 10 lbs; consider upping this
CABLE CROSSOVERS: 3 sets of 12 with double drop set each set, change level each set, at 20 lbs to 15 lbs then 10 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12 with double drop set each set at 20 lbs to 15 lbs then 10 lbs
DUMBBELL KICKBACKS: 60 second AMRAP at 15 lbs
 

Scorpion King

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Hero Pronouns: He/him
Posts: 481
TUESDAY 4/11/2023: LEGS

Ouch. Split squats and pull-through did me in. Ouch.

BARBELL SQUAT: 3 sets of 5 at 240 lbs; this'll go up soon
DUMBBELL LUNGES: 3 sets of 8 per side at 60 lbs; MAY up this
BRIDGE CURL: 2 sets of 10-12
BULGARIAN SPLIT SQUATS: 3 sets of 12 per side at 80 lbs, double drop into 40 lbs and bodyweight; OUCH
PULL-THROUGH: 2 sets of 12 at 100 lbs, double drop into 75 lbs and 50 lbs
HERCULES CHAINS: 60 second AMRAP at 25 lbs; maybe could have upped this but still ouch
STANDING CALF RAISES: 1 set of 25 per side SLOW
 
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