Scorpion King: The Lion of Olympus

Scorpion King · Apr 13, 2023

WEDNESDAY 4/12/2023: PULL

Went a little smoother but still hit like a rock.

WEIGHTED PULL-UPS: 3 sets of 5 at 40 lbs
ONE ARM ROW: 3 sets of 8 per side at 80 lbs; may up this
DUMBBELL HIGH PULL: 2 sets of 10-12 at 25 lbs
SEATED CABLE ROW: 3 sets of 12 at 180 lbs, double drop into 140 lbs and 100 lbs
CABLE W RAISES: 2 sets of 12 at 50 lbs, double drop into 30 lbs and 15 lbs
DUMBBELL CURL: 60 second AMRAP at 30 lbs

Scorpion King · Apr 13, 2023

THURSDAY 4/13/2023: PUSH AND YOGA

Honestly, I liked this one a lot.

WEIGHTED DIPS: 2 sets of 8-12 at 30 lbs, triple drop to 20 lbs, 10 lbs, and bodyweight
DUMBBELL SHOULDER PRESS: 2 sets of 8-12 at 40 lbs, triple drop to 30 lbs, 20 lbs, and 10 lbs
OVERHEAD EXTENSION: 2 sets of 8-12 at 45 lbs, triple drop to 35 lbs, 25 lbs, and 15 lbs
HAND RELEASE PUSH-UPS: 60 seconds AMRAP
CABLE LATERAL RAISES: 60 seconds AMRAP at 10 lbs; 30 seconds per side
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 20 lbs

YOGA: Rewild workout

Scorpion King · Apr 14, 2023

FRIDAY 4/14/2023: LEGS

LEG PRESS: 2 sets of 8-12 at 570 lbs, triple drop to 480 lbs, 390 lbs, and 300 lbs; 5 plates to 2 plates
GLUTE BRIDGE: 2 sets of 8-12 at 225 lbs, triple drop to 205 lbs, 185 lbs, 135 lbs
DUMBBELL SIDE LUNGES: 2 sets of 8-12 at 60 lbs, triple drop to 40 lbs, 20 lbs, and bodyweight
DUMBBELL STEP-UPS: 60 second AMRAP at 40 lbs; up this
SINGLE LEG DEADLIFT: 60 second AMRAP at 40 lbs; mind form
FLOOR SLIDES: 60 second AMRAP
STANDING CALF RAISES: 1 set of 25 per side SLOWLY

Scorpion King · Apr 16, 2023

SATURDAY 4/15/2023: PULL

Normally I hate Saturday workouts but this one went pretty nicely. That said, renegades SUCK.

WIDE GRIP PULL-DOWN: 2 sets of 8-12 at 170 lbs, triple drop to 120 lbs, 100 lbs, and 80 lbs
CABLE SHRUGS: 2 sets of 8-12 at 50 lbs, triple drop to 30 lbs, 20 lbs, and 10 lbs
PREACHER CURL: 2 sets of 8-12 at 75 lbs, triple drop to 65 lbs, 45 lbs, and 25 lbs
RENEGADE ROWS: 60 seconds AMRAP at 20 lbs; OW
INCLINE DUMBBELL CURL: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

Scorpion King · Apr 17, 2023

MONDAY 4/17/2023: PUSH AND HIIT

BARBELL BENCH PRESS: 3 sets of 5 at 185 lbs; work on form
INCLINE DUMBBELL PRESS: 3 sets of 8-10 at 75 lbs
SUPERMAN PRESS: 2 sets of 10-12 at 15 lbs
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; up this

ROWING MACHINE: 5 minute HIIT, 30 seconds on 10 seconds off for 5 minutes

Scorpion King · Apr 19, 2023

TUESDAY 4/18/2023: LEGS

BARBELL SQUAT: 3 sets of 5 at 245 lbs; this'll go up soon
DUMBBELL LUNGES: 3 sets of 8 per side at 70 lbs
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 30 lbs
STANDING CALF RAISES: 1 set of 25 per side SLOW

Scorpion King · Apr 20, 2023

WEDNESDAY 4/19/2023: PULL AND ARCHERY

WEIGHTED PULL-UPS: 3 sets of 5 at 40 lbs
ONE ARM ROW: 3 sets of 8 per side at 85 lbs
DUMBBELL HIGH PULL: 2 sets of 10-12 at 25 lbs; up this
SEATED CABLE ROW: 3 sets of 12 at 180 lbs, double drop into 140 lbs and 100 lbs
CABLE W RAISES: 2 sets of 12 at 50 lbs, double drop into 30 lbs and 15 lbs
DUMBBELL CURL: 60 second AMRAP at 30 lbs

Scorpion King · Apr 20, 2023

THURSDAY 4/20/2023: PUSH AND YOGA

WEIGHTED DIPS: 2 sets of 8-12 at 30 lbs, triple drop to 20 lbs, 10 lbs, and bodyweight
DUMBBELL SHOULDER PRESS: 2 sets of 8-12 at 40 lbs, triple drop to 30 lbs, 20 lbs, and 10 lbs
OVERHEAD EXTENSION: 2 sets of 8-12 at 45 lbs, triple drop to 35 lbs, 25 lbs, and 15 lbs
HAND RELEASE PUSH-UPS: 60 seconds AMRAP
CABLE LATERAL RAISES: 60 seconds AMRAP at 10 lbs; 30 seconds per side
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 20 lbs

YOGA: Rewild workout

Scorpion King · Apr 21, 2023

FRIDAY 4/21/2023: LEGS

LEG PRESS: 2 sets of 8-12 at 570 lbs, triple drop to 480 lbs, 390 lbs, and 300 lbs; 5 plates to 2 plates
GLUTE BRIDGE: 2 sets of 8-12 at 225 lbs, triple drop to 205 lbs, 185 lbs, 135 lbs
DUMBBELL SIDE LUNGES: 2 sets of 8-12 at 60 lbs, triple drop to 40 lbs, 20 lbs, and bodyweight
DUMBBELL STEP-UPS: 60 second AMRAP at 50 lbs
SINGLE LEG DEADLIFT: 60 second AMRAP at 40 lbs; mind form
FLOOR SLIDES: 60 second AMRAP
STANDING CALF RAISES: 1 set of 25 per side SLOWLY

Scorpion King · Apr 23, 2023

SATURDAY 4/22/2023: PULL

WIDE GRIP PULL-DOWN: 2 sets of 8-12 at 170 lbs, triple drop to 120 lbs, 100 lbs, and 80 lbs
CABLE SHRUGS: 2 sets of 8-12 at 50 lbs, triple drop to 30 lbs, 20 lbs, and 10 lbs; up the drops
PREACHER CURL: 2 sets of 8-12 at 75 lbs, triple drop to 65 lbs, 45 lbs, and 25 lbs
RENEGADE ROWS: 60 seconds AMRAP at 20 lbs; up these
INCLINE DUMBBELL CURL: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

Scorpion King · Apr 25, 2023

MONDAY 4/24/2023: PUSH AND HIIT

BARBELL BENCH PRESS: 3 sets of 5 at 185 lbs; work on form
INCLINE DUMBBELL PRESS: 3 sets of 8-10 at 75 lbs; may up this
SUPERMAN PRESS: 2 sets of 10-12 at 15 lbs; up 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 25 lbs to 15 lbs then 10 lbs
DUMBBELL KICKBACKS: 60 second AMRAP at 20 lbs

ROWING MACHINE: 5 minute HIIT, 30 seconds on 10 seconds off for 5 minutes

Scorpion King · Apr 25, 2023

TUESDAY 4/25/2023: LEGS

BARBELL SQUAT: 3 sets of 5 at 250 lbs
DUMBBELL LUNGES: 3 sets of 8 per side at 70 lbs; up these
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
PULL-THROUGH: 2 sets of 12 at 100 lbs, double drop into 75 lbs and 50 lbs
HERCULES CHAINS: 60 second AMRAP at 30 lbs; up this
STANDING CALF RAISES: 1 set of 25 per side SLOW

Scorpion King · Apr 26, 2023

WEDNESDAY 4/26/2023: PULL AND ARCHERY

WEIGHTED PULL-UPS: 3 sets of 5 at 40 lbs; mind form
ONE ARM ROW: 3 sets of 8 per side at 85 lbs
DUMBBELL HIGH PULL: 2 sets of 10-12 at 30 lbs
SEATED CABLE ROW: 3 sets of 12 at 185 lbs, double drop into 145 lbs and 105 lbs
CABLE W RAISES: 2 sets of 12 at 50 lbs, double drop into 30 lbs and 20 lbs
DUMBBELL CURL: 60 second AMRAP at 30 lbs

Scorpion King · Apr 28, 2023

THURSDAY 4/21/2023: PUSH AND YOGA

WEIGHTED DIPS: 2 sets of 8-12 at 30 lbs, triple drop to 20 lbs, 10 lbs, and bodyweight
DUMBBELL SHOULDER PRESS: 2 sets of 8-12 at 40 lbs, triple drop to 30 lbs, 20 lbs, and 10 lbs
OVERHEAD EXTENSION: 2 sets of 8-12 at 45 lbs, triple drop to 35 lbs, 25 lbs, and 15 lbs
HAND RELEASE PUSH-UPS: 60 seconds AMRAP
CABLE LATERAL RAISES: 60 seconds AMRAP at 10 lbs; 30 seconds per side
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 20 lbs

YOGA: Rewild workout

Scorpion King · Apr 28, 2023

FRIDAY 4/28/2023: LEGS

LEG PRESS: 2 sets of 8-12 at 570 lbs, triple drop to 480 lbs, 390 lbs, and 300 lbs; 5 plates to 2 plates
GLUTE BRIDGE: 2 sets of 8-12 at 225 lbs, triple drop to 205 lbs, 185 lbs, 135 lbs
DUMBBELL SIDE LUNGES: 2 sets of 8-12 at 60 lbs, triple drop to 40 lbs, 20 lbs, and bodyweight
DUMBBELL STEP-UPS: 60 second AMRAP at 50 lbs
SINGLE LEG DEADLIFT: 60 second AMRAP at 40 lbs; mind form
FLOOR SLIDES: 60 second AMRAP
STANDING CALF RAISES: 1 set of 25 per side SLOWLY

Scorpion King · Apr 29, 2023

SATURDAY 4/29/2023: PULL

WIDE GRIP PULL-DOWN: 2 sets of 8-12 at 170 lbs, triple drop to 120 lbs, 100 lbs, and 80 lbs
CABLE SHRUGS: 2 sets of 8-12 at 50 lbs, triple drop to 40 lbs, 30 lbs, and 20 lbs
PREACHER CURL: 2 sets of 8-12 at 75 lbs, triple drop to 65 lbs, 45 lbs, and 25 lbs
RENEGADE ROWS: 60 seconds AMRAP at 30 lbs
INCLINE DUMBBELL CURL: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

Scorpion King · May 1, 2023

MAY 2023: Warrior Mode
First quarter of the year was dedicated to building the foundation of my body with full body, anterior/posterior, upper/lower, and push-pull oriented splits. The rest of the year will emphasize hypertrophy, muscle building.

MONDAY CHEST:
-Barbell Bench Press (3 x 8-10, 4-6, 12-15)
-Weighted Dips (3 x 6-8)
-One Arm Incline Dumbbell Press (2 x 5 per side)
-SUPER SET Hand Release Push-ups + Bosu Push-ups (2 x 10)
-Svend Press CLUSTER
-Cable Crossovers AMRAP

TUESDAY LEGS:
-Front Squat (3 x 8-10, 4-6, 12-15)
-Romanian Deadlift (3 x 6-8)
-3-D Lunges (2 x 5 per side)
-SUPER SET Dumbbell Step Ups + Cossack Squats (2 x 10)
-Leg Press CLUSTER
-Bridge Curl AMRAP
-Standing Calf Raises (1 x failure with body weight)

WEDNESDAY BACK:
-Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
-Seated Cable Row (3 x 6-8)
-Kneeling One Arm Pull-down (2 x 5 per side)
-SUPER SET Straight Arm Pull-down + Renegade Rows (2 x 10)
-Zeus Rows CLUSTER
-Superman AMRAP

THURSDAY SHOULDERS:
-Military Press (3 x 8-10, 4-6, 12-15)
-Dumbbell High Pull (3 x 6-8)
-Cable Front Raises (2 x 5 per side)
-SUPER SET Dumbbell Push Press + Cable W Raises (2 x 10)
-Lateral Raises CLUSTER
-Face-pull AMRAP

FRIDAY ARMS:
-Close Grip Dumbbell Press (2 x 6)
-Dumbbell Curl (2 x 6)
-Reverse Grip Push-down (2 x 15)
-Reverse Curl (2 x 15)
-Skull Crusher CLUSTER
-Rope Hammer Curl CLUSTER
-SUPER SET Dumbbell Kickbacks + Dumbbell Spider Curl (2 x 10)

*OPTIONAL* SATURDAY ABS:
-Landmine 180 (3 x 8-10, 4-6, 12-15)
-Dragon Flag (3 x 6-8)
-Get-up Thrusts (2 x 5 per side)
-SUPER SET Cable Wood Chops + Windshield Wipers (2 x 10)
-Pikes CLUSTER
-Banded Punches AMRAP

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

Scorpion King · May 1, 2023

MONDAY 5/1/2023: CHEST AND HIIT

Ooooh this felt nice.

BARBELL BENCH PRESS: 3 sets of 8-12 at 175 lbs, 4-6 at 190 lbs, 12-15 at 160 lbs; up the first two
WEIGHTED DIPS: 3 sets of 6-8 at 50 lbs
ONE ARM INCLINE DUMBBELL PRESS: 2 sets of 5 per side at 60 lbs; may up this

SUPER SET
HAND-RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

SVEND PRESS: Cluster set at 20 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 20 lbs

ROWING MACHINE: HIIT set 30 seconds on, 10 seconds off for 5 minutes

Scorpion King · May 2, 2023

TUESDAY 5/2/2023: LEGS

That one hurt but not as bad as I thought it might. Gotta remember to stretch out the hands prior to front squats and REMEMBER HOW TO BREATHE DURING THEM. RDL with the platform, helped save on time surprisingly along with adding some range. Keep at it with the superset, that thing burned.

FRONT SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 185 lbs; MIND FORM and up the second set
ROMANIAN DEADLIFT: 3 sets of 6-8 at 180 lbs; may up this
3-D LUNGES: 2 sets of 5 per side at 40 lbs; may up this

SUPERSET
DUMBBELL STEP-UPS + COSSACK SQUATS: 2 sets of 10, 5 per side at 100 lbs and 50 lbs respectively

LEG PRESS: Cluster set at 660 lbs
BRIDGE CURL: 60 seconds AMRAP
STANDING CALF RAISES: 1 set to failure at 205 lbs

Scorpion King · May 4, 2023

WEDNESDAY 5/3/2023: BACK

WEIGHTED PULL-UPS: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 20 lbs
SEATED CABLE ROW: 3 sets of 6-8 at 220 lbs; may up this
KNEELING ONE ARM PULL-DOWN: 2 sets of 5 per side at 80 lbs

SUPER SET
STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 60 lbs and 40 lbs respectively

ZEUS ROWS: Cluster set at 55 lbs
SUPERMAN: 60 seconds AMRAP

NancyTree · May 7, 2023

You're going pretty steady! Looks good!

Scorpion King · May 8, 2023

No workout Thursday, didn't feel great

Scorpion King · May 8, 2023

FRIDAY 5/5/2023: ARMS

Missed cardio because I was short on time.

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 70 lbs; up this
DUMBBELL CURL: 2 sets of 6 at 40 lbs
REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 45 lbs
REVERSE CURL: 2 sets of 15 at 40 lbs
SKULL CRUSHER: Cluster set at 30 lbs; up this
ROPE HAMMER CURL: Cluster set at 40 lbs

SUPER SET
DUMBBELL KICKBACKS + SPIDER CURL: 2 sets of 10 at 20 lbs

Scorpion King · May 8, 2023

MONDAY 5/8/2023: CHEST AND HIIT

BARBELL BENCH PRESS: 3 sets of 8-12 at 180 lbs, 4-6 at 195 lbs, 12-15 at 165 lbs; up the first set
WEIGHTED DIPS: 3 sets of 6-8 at 50 lbs
ONE ARM INCLINE DUMBBELL PRESS: 2 sets of 5 per side at 60 lbs; up this

SUPER SET
HAND-RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

SVEND PRESS: Cluster set at 20 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 20 lbs

ROWING MACHINE: HIIT set 30 seconds on, 10 seconds off for 5 minutes

Scorpion King · May 10, 2023

TUESDAY 5/9/2023: LEGS

Ouch.
At least I had a nice mini nature walk to myself afterwards.

FRONT SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 220 lbs, 12-15 at 185 lbs; don't use the slick bars, up the first two sets
ROMANIAN DEADLIFT: 3 sets of 6-8 at 180 lbs
3-D LUNGES: 2 sets of 5 per side at 40 lbs; up this

SUPERSET
DUMBBELL STEP-UPS + COSSACK SQUATS: 2 sets of 10, 5 per side at 100 lbs and 50 lbs respectively

LEG PRESS: Cluster set at 660 lbs
BRIDGE CURL: 60 seconds AMRAP
STANDING CALF RAISES: 1 set to failure at 205 lbs

Scorpion King · May 11, 2023

WEDNESDAY 5/10/2023: BACK

WEIGHTED PULL-UPS: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 20 lbs; up the second set
SEATED CABLE ROW: 3 sets of 6-8 at 225 lbs
KNEELING ONE ARM PULL-DOWN: 2 sets of 5 per side at 80 lbs; consider upping this

SUPER SET
STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 60 lbs and 40 lbs respectively

ZEUS ROWS: Cluster set at 55 lbs; up this
SUPERMAN: 60 seconds AMRAP

Scorpion King · May 11, 2023

THURSDAY 5/11/2023: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 115 lbs, 4-6 at 135 lbs, 12-15 at 105 lbs; up the first and last sets
DUMBBELL HIGH PULL: 3 sets of 6-8 at 35 lbs
CABLE FRONT RAISES: 2 sets of 5 per side at 15 lbs; consider upping this

SUPER SET
DUMBBELL PUSH PRESS + CABLE W RAISES: 2 sets of 10 at 40 lbs and 60 lbs respectively

DUMBBELL LATERAL RAISES: Cluster set at 30 lbs; consider upping this
FACE-PULL: 60 seconds AMRAP at 50 lbs

YOGA: Raw workout

Scorpion King · May 13, 2023

FRIDAY 5/12/2023: ARMS

Starting to rethink steady state cardio on Fridays, namely because Saturdays are reserved for hiking.

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs
DUMBBELL CURL: 2 sets of 6 at 40 lbs; consider upping this
REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 50 lbs
REVERSE CURL: 2 sets of 15 at 40 lbsl up this
SKULL CRUSHER: Cluster set at 35 lbs
ROPE HAMMER CURL: Cluster set at 40 lbs

SUPER SET
DUMBBELL KICKBACKS + SPIDER CURL: 2 sets of 10 at 20 lbs; up this

Scorpion King · May 16, 2023

MONDAY 5/15/2023: CHEST

So, funny/scary story with the bench press. I asked one of the trainers to spot me when I went to hit 200 lbs, and it felt a little too easy, I think he was helping me. So on the third rep I told him to take his hands away. In doing so he accidentally pulled the bar towards his body, and I got stuck with the bar inches away from my throat. It took a moment but he and I got it to one of the lower rungs. Yikes.
My take away? Make sure your spotter knows what they're doing, and make sure you're aware of what's going on. That could have been a disaster.

BARBELL BENCH PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 200 lbs, 12-15 at 165 lbs; be careful on the second set
WEIGHTED DIPS: 3 sets of 6-8 at 50 lbs
ONE ARM INCLINE DUMBBELL PRESS: 2 sets of 5 per side at 65 lbs

SUPER SET
HAND-RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

SVEND PRESS: Cluster set at 20 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 20 lbs

NancyTree · May 16, 2023

Scary indeed! Luckily you're all right!

Tileenah · May 16, 2023

Oh my... I'm glad you're okay, that could have been disastrous...

Montserrat · May 16, 2023

Scary!

Scorpion King · May 16, 2023

TUESDAY 5/16/2023: LEGS

FRONT SQUAT: 3 sets of 8-12 at 210 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; up the second set
ROMANIAN DEADLIFT: 3 sets of 6-8 at 180 lbs
3-D LUNGES: 2 sets of 5 per side at 50 lbs

SUPERSET
DUMBBELL STEP-UPS + COSSACK SQUATS: 2 sets of 10, 5 per side at 100 lbs and 50 lbs respectively

LEG PRESS: Cluster set at 660 lbs
BRIDGE CURL: 60 seconds AMRAP
STANDING CALF RAISES: 1 set to failure at 205 lbs

Scorpion King · May 17, 2023

WEDNESDAY 5/17/2023: BACK

WEIGHTED PULL-UPS: 3 sets of 8-12 at 40 lbs, 4-6 at 55 lbs, 12-15 at 20 lbs
SEATED CABLE ROW: 3 sets of 6-8 at 225 lbs; consider upping this
KNEELING ONE ARM PULL-DOWN: 2 sets of 5 per side at 85 lbs

SUPER SET
STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 60 lbs and 40 lbs respectively

ZEUS ROWS: Cluster set at 60 lbs
SUPERMAN: 60 seconds AMRAP

Scorpion King · May 18, 2023

THURSDAY 5/18/2023: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 120 lbs, 4-6 at 135 lbs, 12-15 at 110 lbs; up the first set
DUMBBELL HIGH PULL: 3 sets of 6-8 at 40 lbs
CABLE FRONT RAISES: 2 sets of 5 per side at 15 lbs

SUPER SET
DUMBBELL PUSH PRESS + CABLE W RAISES: 2 sets of 10 at 40 lbs and 60 lbs respectively

DUMBBELL LATERAL RAISES: Cluster set at 30 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

YOGA: Raw workout

Scorpion King · May 19, 2023

FRIDAY 5/19/2023: ARMS

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs
DUMBBELL CURL: 2 sets of 6 at 45 lbs
REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 50 lbs; maybe up this
REVERSE CURL: 2 sets of 15 at 45 lbs
SKULL CRUSHER: Cluster set at 35 lbs
ROPE HAMMER CURL: Cluster set at 45 lbs

SUPER SET
DUMBBELL KICKBACKS + SPIDER CURL: 2 sets of 10 at 25 lbs

Scorpion King · May 23, 2023

MONDAY 5/22/2023: CHEST

BARBELL BENCH PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 200 lbs, 12-15 at 175 lbs; up the first two sets
WEIGHTED DIPS: 3 sets of 6-8 at 50 lbs
ONE ARM INCLINE DUMBBELL PRESS: 2 sets of 5 per side at 65 lbs

SUPER SET
HAND-RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

SVEND PRESS: Cluster set at 20 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 20 lbs

Scorpion King · May 24, 2023

TUESDAY 5/23/2023: LEGS

FRONT SQUAT: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; power through
ROMANIAN DEADLIFT: 3 sets of 6-8 at 190 lbs
3-D LUNGES: 2 sets of 5 per side at 50 lbs

SUPERSET
DUMBBELL STEP-UPS + COSSACK SQUATS: 2 sets of 10, 5 per side at 100 lbs and 50 lbs respectively

LEG PRESS: Cluster set at 660 lbs
BRIDGE CURL: 60 seconds AMRAP
STANDING CALF RAISES: 1 set to failure at 205 lbs

Scorpion King · May 24, 2023

WEDNESDAY 5/24/2023: BACK

WEIGHTED PULL-UPS: 3 sets of 8-12 at 40 lbs, 4-6 at 55 lbs, 12-15 at 20 lbs; power through
SEATED CABLE ROW: 3 sets of 6-8 at 235 lbs
KNEELING ONE ARM PULL-DOWN: 2 sets of 5 per side at 85 lbs

SUPER SET
STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 60 lbs and 40 lbs respectively; up the renegades

ZEUS ROWS: Cluster set at 60 lbs
SUPERMAN: 60 seconds AMRAP

Scorpion King · May 25, 2023

THURSDAY 5/25/2023: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 125 lbs, 4-6 at 135 lbs, 12-15 at 110 lbs; up the second set
DUMBBELL HIGH PULL: 3 sets of 6-8 at 45 lbs
CABLE FRONT RAISES: 2 sets of 5 per side at 20 lbs; maybe lower this again

SUPER SET
DUMBBELL PUSH PRESS + CABLE W RAISES: 2 sets of 10 at 40 lbs and 60 lbs respectively

DUMBBELL LATERAL RAISES: Cluster set at 30 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

YOGA: Raw workout

Scorpion King · May 26, 2023

FRIDAY 5/26/2023: ARMS

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 80 lbs; up this
DUMBBELL CURL: 2 sets of 6 at 45 lbs
REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 55 lbs
REVERSE CURL: 2 sets of 15 at 50 lbs
SKULL CRUSHER: Cluster set at 35 lbs
ROPE HAMMER CURL: Cluster set at 50 lbs

SUPER SET
DUMBBELL KICKBACKS + SPIDER CURL: 2 sets of 10 at 25 lbs; up this

Scorpion King · May 29, 2023

JUNE 2023: Titan Mode

This is one of my personal favorite routines to do, and it hasn't failed me yet.

CHEST
Incline Barbell Press (3 x 8-12, 4-6, 12-15)
Decline Barbell Press (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)
Bridge 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)
Face-pull CLUSTER
Lateral Raises AMRAP

ARMS
Close grip Dumbbell press (2 x 6)
Preacher Curl (2 x 6)
Cable Kickbacks (2 x 15 per side)
Lip Buster 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: Archery or steady state cardio
THURSDAY: Yoga
FRIDAY: Heavy bag, if time allows
SATURDAY/SUNDAY: Hike

Scorpion King · May 30, 2023

TUESDAY 5/30/2023: LEGS AND TAI CHI

This is easily one of my favorite leg days. On some exercises I opted to go a little lighter on to check form and maybe see if I can get a better workout from it. I'm just afraid I may have gone too light. I'll know by next week for sure.

BARBELL SQUAT: 3 sets of 8-12 at 240 lbs, 4-6 at 270 lbs, 12-15 at 205 lbs; MIND FORM, up the first set
ROMANIAN DEADLIFT: 3 sets of 6-8 at 195 lbs; mind form
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 10 lbs respectively

BRIDGE CURL: Cluster set, consider using ankle weights
LEG PRESS: 60 seconds AMRAP at 390 lbs; add 50 lbs
SINGLE CALF RAISES: 1 set of 50 per side; use weighted vest next time

TAI CHI: Lion King form

Scorpion King · May 31, 2023

WEDNESDAY 5/31/2023: BACK

LANDMINE ROWS: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs; mind form and all of these will go up
WEIGHTED PULL-UPS: 3 sets of 6-8 at 40 lbs
ONE ARM ROW: 2 sets of 5 per side at 95 lbs; up this

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10, 5 per side, at 70 lbs and 45 lbs respectively

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

Scorpion King · Jun 1, 2023

THURSDAY 6/1/2023: SHOULDERS

Was WAY short on time so I couldn't do any yoga. Not happy about that.

HANG CLEAN AND PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 105 lbs, 12-15 at 80 lbs; up the second set
SUPERMAN PRESS: 3 sets of 6-8 at 25 lbs
DUMBBELL HIGH PULL: 2 sets of 5 at 45 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10, 5 per side, at 95 lbs and 10 lbs respectively

FACE-PULL: Cluster set at 65 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 10 lbs

Scorpion King · Jun 2, 2023

FRIDAY 6/2/2023: ARMS

I managed to get in a few hits to the heavy bag before my workout but nothing I would really consider a full session. Soon though.

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 85 lbs
PREACHER CURL: 2 sets of 6 at 75 lbs
CABLE KICKBACKS: 2 sets of 15 at 15 lbs; consider upping this
LIP BUSTER CURLS: 2 sets of 15 at 20 lbs
ROPE PUSH-DOWN: Cluster set at 50 lbs; up this
INCLINE DUMBBELL CURL: Cluster set at 40 lbs; lower this

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

Scorpion King · Jun 6, 2023

MONDAY 6/5/2023: CHEST

Had to miss the HIIT due to time constraints.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs;
DECLINE BARBELL PRESS: 3 sets of 6-8 at 155 lbs; focus on form over quantity here
ALTERNATING DUMBBELL BENCH PRESS: 2 sets of 5 per side at 70 lbs

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVER: 2 sets of 10 and 5 per side respectively at 25 lbs

DUMBBELL PULLOVER: Cluster set at 70 lbs; mind form
BOSU PUSH-UPS: 60 seconds AMRAP

Scorpion King · Jun 6, 2023

TUESDAY 6/6/2023: 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
ROMANIAN DEADLIFT: 3 sets of 6-8 at 195 lbs; mind form
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 10 lbs respectively

BRIDGE CURL: Cluster set; use ankle weights
LEG PRESS: 60 seconds AMRAP at 440 lbs
SINGLE CALF RAISES: 1 set of 50 per side; use weighted vest next time

TAI CHI: Lion King form

Scorpion King · Jun 8, 2023

WEDNESDAY 6/7/2023: BACK

LANDMINE ROWS: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs; up the first two sets
WEIGHTED PULL-UPS: 3 sets of 6-8 at 40 lbs; mind form
ONE ARM ROW: 2 sets of 5 per side at 100 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10, 5 per side, at 75 lbs and 45 lbs respectively

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

Scorpion King · Jun 8, 2023

THURSDAY 6/8/2023: SHOULDERS AND YOGA

HANG CLEAN AND PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 110 lbs, 12-15 at 85 lbs
SUPERMAN PRESS: 3 sets of 6-8 at 25 lbs
DUMBBELL HIGH PULL: 2 sets of 5 at 45 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10, 5 per side, at 95 lbs and 10 lbs respectively

FACE-PULL: Cluster set at 70 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs

YOGA: Nirvana workout

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