#### Scorpion King

##### Well-known member

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Posts: 542

No workout on Friday, too exhausted

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- Thread starter Scorpion King
- Start date

Posts: 542

No workout on Friday, too exhausted

Posts: 542

Had to miss the HIIT due to time constraints. Gotta work on time management skills. Mind the wrist too, it's been hurting today for some reason.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; consider upping the first two sets

DECLINE BARBELL PRESS: 3 sets of 6-8 at 160 lbs; focus on form over quantity here, narrow elbows

ALTERNATING DUMBBELL BENCH PRESS: 2 sets of 5 per side at 75 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

Posts: 542

BARBELL SQUAT: 3 sets of 8-12 at 245 lbs, 4-6 at 275 lbs, 12-15 at 205 lbs; up the first two sets and MIND FORM

ROMANIAN DEADLIFT: 3 sets of 6-8 at 195 lbs; mind form and consider upping this

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 80 lbs and 10 lbs respectively

BRIDGE CURL: Cluster set with 5 lb ankle weights

LEG PRESS: 60 seconds AMRAP at 440 lbs

SINGLE CALF RAISES: 1 set of 50 per side with 20 lb weighted vest

TAI CHI: Lion King form

Posts: 542

LANDMINE ROWS: 3 sets of 8-12 at 190 lbs, 4-6 at 210 lbs, 12-15 at 155 lbs

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 80 lbs and 50 lbs respectively

STRAIGHT ARM PULL-DOWN: Cluster set at 60 lbs

INVERTED ROWS: 60 seconds AMRAP

Posts: 542

HANG CLEAN AND PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 110 lbs, 12-15 at 85 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; consider upping this

SUPER SET

LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10, 5 per side, at 100 lbs and 10 lbs respectively

FACE-PULL: Cluster set at 70 lbs

DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs

YOGA: Nirvana workout

Posts: 542

No workout Friday, had to help a friend

Posts: 542

Final week on this split.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 190 lbs, 4-6 at 200 lbs, 12-15 at 155 lbs; mind form

DECLINE BARBELL PRESS: 3 sets of 6-8 at 160 lbs; focus on form over quantity here, narrow elbows

ALTERNATING DUMBBELL BENCH PRESS: 2 sets of 5 per side at 75 lbs

SUPER SET

CABLE CROSSOVERS + 3D CROSSOVER: 2 sets of 10 and 5 per side respectively at 25 lbs; up this

DUMBBELL PULLOVER: Cluster set at 70 lbs; mind form

BOSU PUSH-UPS: 60 seconds AMRAP

Posts: 542

BARBELL SQUAT: 3 sets of 8-12 at 250 lbs, 4-6 at 280 lbs, 12-15 at 205 lbs; MIND FORM

ROMANIAN DEADLIFT: 3 sets of 6-8 at 200 lbs; mind form

DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 90 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 with 5 lb ankle weights

LEG PRESS: 60 seconds AMRAP at 440 lbs

SINGLE CALF RAISES: 1 set of 50 per side with 20 lb weighted vest

TAI CHI: Lion King form

Posts: 542

LANDMINE ROWS: 3 sets of 8-12 at 190 lbs, 4-6 at 210 lbs, 12-15 at 155 lbs

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 80 lbs and 50 lbs respectively

STRAIGHT ARM PULL-DOWN: Cluster set at 60 lbs

INVERTED ROWS: 60 seconds AMRAP

Posts: 542

HANG CLEAN AND PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 115 lbs, 12-15 at 85 lbs

SUPERMAN PRESS: 3 sets of 6-8 at 25 lbs

DUMBBELL HIGH PULL: 2 sets of 5 at 50 lbs

SUPER SET

LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10, 5 per side, at 100 lbs and 10 lbs respectively

FACE-PULL: Cluster set at 70 lbs

DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs

YOGA: Nirvana workout

Posts: 542

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 90 lbs

PREACHER CURL: 2 sets of 6 at 80 lbs

CABLE KICKBACKS: 2 sets of 15 at 20 lbs

LIP BUSTER CURLS: 2 sets of 15 at 25 lbs

ROPE PUSH-DOWN: Cluster set at 55 lbs

INCLINE DUMBBELL CURL: Cluster set at 35 lbs

SUPER SET

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

Posts: 542

So this week is going to be an active rest week in order to recover from all the damage weight lifting and resistance training does to me. The goal to an active rest week is just that...there's no intensive workouts or even set and rep schemes really. That said I'm not going to just be a sloth and laze about, that would set me back. I'm going to spend a few days in Manhattan so there'll definitely be cardio but here are the general plans I have for my active rest week:

-Walking

-Yoga

-Stretching and Mobility drills

-Light core work

-Hiking

-Gardening

-Archery

-Tai Chi

-Walking

-Yoga

-Stretching and Mobility drills

-Light core work

-Hiking

-Gardening

-Archery

-Tai Chi

Last edited:

Posts: 542

Last week was an active rest and recovery week, this week will put me back where I need to be before getting back into the groove.

MONDAY:

Goblet Squats + Reverse Lunges (2 x 60 second AMRAP)

Pull-Through (2 x 60 second AMRAP)

Cossack Squat (2 x 60 second AMRAP)

Static Hold Push-ups (1 x 10)

Static Hold Inverted Rows (1 x 10)

Banded Adduction Ladder (1 x 10 per side)

Single Calf Raises (1 x 20 per side)

TUESDAY:

Swimming

WEDNESDAY:

Trap Bar Deadlift (3 x 8, 6, 4)

Kettlebell Snatches (3 x 8, 6, 4)

Turkish Get-ups (2 x 5 per side)

TRI-SET: Chest Dips + Pull-ups + Bulgarian Split Squats (2 x to failure)

SUPER SET: Dumbbell Romanian Deadlift + Dumbbell High Pull (2 x 10)

Rotational Medicine Ball Throw 60 seconds AMRAP

Farmers Carry 60 seconds AMRAP

THURSDAY:

Hera Power Yoga

FRIDAY:

Barbell Squat (3 x 5)

Glute Bridge (3 x 10)

3D Lunges (2 x 5 per side)

Weighted Dips (3 x 5)

Renegade Rows (3 x 10)

Farmers Carry (2 x 50 feet)

Face-pull (2 x 10)

Pull-Through (2 x 10)

SATURDAY:

Hike

SUNDAY:

Rest

Posts: 542

GOBLET SQUAT + REVERSE LUNGES: 2 sets of 60 second AMRAP at 60 lbs

PULL-THROUGH: 2 sets of 60 second AMRAP at 75 lbs

COSSACK SQUATS: 2 sets of 60 second AMRAP at 40 lbs

STATIC-HOLD PUSH-UPS (1 x 10)

STATIC-HOLD INVERTED ROWS (1 x 10)

RESISTANCE BAND CURLS + OVERHEAD EXTENSIONS (1 x 50 each)

BANDED ADDUCTION LADDER (1 x 10 per side)

SINGLE CALF RAISES (1 x 20 per side, SLOW)

Posts: 542

No workout today, woke up not feeling well

Healing thoughts and prayers

Posts: 542

Still a little groggy from yesterday but I was well enough to exercise and not spread anything around. I decided to do what I was GOING to do on Friday, TODAY (albeit with some edits). I figured it had more exercises that would transfer better to the routine that I'm about to do. As much as I hate getting sick, I hate messing with a routine just as much, even a routine I myself put together.

BARBELL SQUAT: 3 sets of 5 at 205 lbs

GLUTE BRIDGE: 3 sets of 10 at 185 lbs

3D LUNGES: 2 sets of 5 per side at 20 lbs; maybe up this

DUMBBELL BENCH PRESS: 2 sets of 5 at 75 lbs

PULL-UPS: 2 sets of 10

FACE-PULL: 2 sets of 10 at 70 lbs

PULL-THROUGH: 2 sets of 10 at 100 lbs

Posts: 542

I'm never NOT going to be nervous about doing this split. It's a solid and workable split that can produce results, but when I first did it was around when my back was majorly hurt, and the second time was during the recovery process. I'm fully healed, minus a cold I'm just getting over, but damn that anxiety hits. Goal is to hit 205 lbs by the end of the month, and increase weights on squat, rdl, incline, db press, military, and weighted pull-ups.

MONDAY CHEST

Incline Barbell Press (3 x 12, 10, 8)

Dumbbell Bench Press (3 x 12)

Alternating Incline Dumbbell Press (3 x 5 per side)

Dumbbell Floor Fly (2 x 10)

SUPER SET: Cable Crossovers + Chest Dips (3 x 12 crossovers, change levels each set; dips to failure)

TUESDAY LEGS

Barbell Squat (3 x 12, 10, 8)

Romanian Deadlift (3 x 12)

Cossack Squats (3 x 5 per side)

Bridge Curl (2 x 10)

Hercules Chains (2 x AMRAP)

SUPER SET: Leg press + Dumbbell Lunges (3 x to failure; change direction on lunges each set)

SUPER SET: Seated Calf Raises + Single Calf Raises (2 x 75 reps and 50 reps per side)

WEDNESDAY BACK

Weighted Pull-ups (3 x 12, 10, 8)

Zeus Rows (3 x 12)

One Arm Row (3 x 5 per side)

Close-grip Pull-down (2 x 10)

DROP SET: Seated Cable Row (3 x 12; double drop set each set)

SUPER SET: Straight Arm Pull-down + Kneeling One Arm Row (2 x 15 each)

THURSDAY SHOULDERS

Military Press (3 x 12, 10, 8)

Superman Press (3 x 12)

DROP SET: Dumbbell Lateral Raises (3 x 12; triple drop set each set)

Cable Lateral Raise (3 x 5 per side)

Cable W Raise (2 x 10)

Face-pull (2 x 12)

FRIDAY ARMS

Skull Crushers (3 x 5)

Incline Dumbbell Curl (3 x 5)

TRI-SET: Preacher Curl + Reverse Curl + Hammer Curl (2 x 12)

TRI-SET: Rope Push-down + Overhead Extension + Cable Kickbacks (2 x 12 each)

Wrist Roller (1 x AMRAP)

SATURDAY CORE

*Perform each exercise for 60 seconds, repeat circuit 3 times*

Hanging Leg Raise Alphabet

Reverse Corkscrews

Tornado Chops

Knee-to-Elbow Crunches

Oak Tree Step-outs

Med Ball Slams

Levitation Crunches

Superman Hold

MONDAY: Archery session if possible

TUESDAY: Tai Chi

WEDNESDAY: HIIT

THURSDAY: Yoga, alternate between power and flow

FRIDAY: Heavy bag session

WEEKEND: Hike or nature walk

Looks like a great plan!

Best of luck working through the associated anxiety.

Best of luck working through the associated anxiety.

Posts: 542

MONDAY 7/10/2023: CHEST

I always forget how heavy of volume this routine has. It's not as heavy as some of my other routines and not as big on volume but it's got a balanced diet here.

INCLINE BARBELL PRESS: 3 sets of 12 at 180 lbs, 10 at 180 lbs, and 8 at 185 lbs; lower the first set to 165 and second to 175 lbs

DUMBBELL BENCH PRESS: 3 sets of 12 at 75 lbs; mind form

ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 55 lbs; consider upping this

DUMBBELL FLOOR FLY: 2 sets of 10 at 35 lbs; consider upping this

SUPER SET

CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 on crossovers and dips to failure, change level low-to-high on each set

I always forget how heavy of volume this routine has. It's not as heavy as some of my other routines and not as big on volume but it's got a balanced diet here.

INCLINE BARBELL PRESS: 3 sets of 12 at 180 lbs, 10 at 180 lbs, and 8 at 185 lbs; lower the first set to 165 and second to 175 lbs

DUMBBELL BENCH PRESS: 3 sets of 12 at 75 lbs; mind form

ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 55 lbs; consider upping this

DUMBBELL FLOOR FLY: 2 sets of 10 at 35 lbs; consider upping this

SUPER SET

CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 on crossovers and dips to failure, change level low-to-high on each set

Last edited:

Posts: 542

Ouch.

BARBELL SQUAT: 3 sets of 12 at 235 lbs, 10 at 245 lbs, and 8 at 250 lbs; lower the last two

ROMANIAN DEADLIFT: 3 sets of 12 at 155 lbs

COSSACK SQUATS: 3 sets of 5 per side at 45 lbs

BRIDGE CURL: 2 sets of 10 with 10 lbs ankle weights

HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 45 lbs with 10 lb ankle weights

SUPER SET

LEG PRESS + DUMBBELL LUNGES: 3 sets to failure each at 390 lbs leg press and 40 lbs lunges; change lunge type each set, forward, side, sprinter

SUPER SET

SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets of 75 at 70 lbs and 50 per side respectively

Posts: 542

I had to skip the cardio

WEIGHTED PULL-UPS: 3 sets of 12 at 25 lbs, 10 at 30 lbs, 8 at 30 lbs

ZEUS ROWS: 3 sets of 12 at 65 lbs

ONE ARM ROW: 3 sets of 5 per side at 100 lbs

CLOSE GRIP PULL-DOWN: 2 sets of 10 at 150 lbs; up this

SEATED CABLE ROW: 3 sets of 12 at 185 lbs, double drop to 145 lbs and 105 lbs

SUPER SET

STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM PULL-DOWN: 2 sets of 15 each at 40 lbs

Posts: 542

Had to skip the yoga.

MILITARY PRESS: 3 sets of 12 at 125 lbs, 10 at 130 lbs, 8 at 130 lbs; WARM UP PROPERLY

SUPERMAN PRESS: 3 sets of 12 at 15 lbs

DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, triple drop to 20 lbs, 15 lbs, 10 lbs

CABLE LATERAL RAISES: 3 sets of 5 per side at 10 lbs

CABLE W RAISES: 2 sets of 10 at 60 lbs

FACE-PULL: 2 sets of 12 at 70 lbs

Posts: 542

Once again missed the extra curricular stuff. Shit.

SKULL CRUSHERS: 3 sets of 5 at 40 lbs

INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs

TRI-SET

PREACHER CURL + REVERSE CURL + HAMMER CURLS: 2 sets of 12 each at 40 lbs, 40 lbs, and 25 lbs respectively

TRI-SET

ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 each at 45 lbs, 45 lbs, and 10 lbs

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

Posts: 542

No workout on Saturday, I hiked all day

Posts: 542

INCLINE BARBELL PRESS: 3 sets of 12 at 165 lbs, 10 at 175 lbs, and 8 at 185 lbs; focus on mind-muscle connection before upping the first set

DUMBBELL BENCH PRESS: 3 sets of 12 at 75 lbs; mind form

ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 55 lbs; consider upping this

DUMBBELL FLOOR FLY: 2 sets of 10 at 35 lbs; up this

SUPER SET

CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 on crossovers at 20 lbs and dips to failure, change level low-to-high on each set; up this

Posts: 542

BARBELL SQUAT: 3 sets of 12 at 235 lbs, 10 at 240 lbs, and 8 at 245 lbs; work on endurance

ROMANIAN DEADLIFT: 3 sets of 12 at 155 lbs

COSSACK SQUATS: 3 sets of 5 per side at 50 lbs

BRIDGE CURL: 2 sets of 10 with 10 lbs ankle weights

HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 45 lbs with 10 lb ankle weights; up this

SUPER SET

LEG PRESS + DUMBBELL LUNGES: 3 sets to failure each at 440 lbs leg press and 50 lbs lunges; change lunge type each set, forward, side, sprinter

SUPER SET

SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets of 75 at 70 lbs and 50 per side respectively

TAI CHI: Lion King form; maybe find a new form

Posts: 542

I had to skip the cardio again -_-

WEIGHTED PULL-UPS: 3 sets of 12 at 25 lbs, 10 at 30 lbs, 8 at 30 lbs; mind endurance

ZEUS ROWS: 3 sets of 12 at 65 lbs

ONE ARM ROW: 3 sets of 5 per side at 100 lbs; consider upping this

CLOSE GRIP PULL-DOWN: 2 sets of 10 at 160 lbs

SEATED CABLE ROW: 3 sets of 12 at 185 lbs, double drop to 145 lbs and 105 lbs

SUPER SET

STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM PULL-DOWN: 2 sets of 15 each at 40 lbs

Posts: 542

MILITARY PRESS: 3 sets of 12 at 125 lbs, 10 at 130 lbs, 8 at 135 lbs

SUPERMAN PRESS: 3 sets of 12 at 15 lbs; try upping this

DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, triple drop to 20 lbs, 15 lbs, 10 lbs

CABLE LATERAL RAISES: 3 sets of 5 per side at 15 lbs

CABLE W RAISES: 2 sets of 10 at 60 lbs

FACE-PULL: 2 sets of 12 at 70 lbs

YOGA: Muscle Recovery workout

Posts: 542

SKULL CRUSHERS: 3 sets of 5 at 45 lbs

INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs; consider upping this

TRI-SET

PREACHER CURL + REVERSE CURL + HAMMER CURLS: 2 sets of 12 each at 40 lbs, 40 lbs, and 25 lbs respectively

TRI-SET

ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 each at 45 lbs, 45 lbs, and 10 lbs

WRIST ROLLER: 60 seconds AMRAP at 10 lbs

HEAVY BAG: 10 minutes of Boxing skills practice, look into heavy bag drills

Posts: 542

INCLINE BARBELL PRESS: 3 sets of 12 at 165 lbs, 10 at 175 lbs, and 8 at 185 lbs; up the first set

DUMBBELL BENCH PRESS: 3 sets of 12 at 80 lbs; mind form

ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 55 lbs; up this

DUMBBELL FLOOR FLY: 2 sets of 10 at 40 lbs

SUPER SET

CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 on crossovers at 25 lbs and dips to failure, change level low-to-high on each set

Posts: 542

BARBELL SQUAT: 3 sets of 12 at 235 lbs, 10 at 240 lbs, and 8 at 245 lbs; work on endurance

ROMANIAN DEADLIFT: 3 sets of 12 at 155 lbs

COSSACK SQUATS: 3 sets of 5 per side at 50 lbs; consider upping this

BRIDGE CURL: 2 sets of 10 with 10 lbs ankle weights

HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 50 lbs with 10 lb ankle weights

SUPER SET

LEG PRESS + DUMBBELL LUNGES: 3 sets to failure each at 440 lbs leg press and 50 lbs lunges; change lunge type each set, forward, side, sprinter

SUPER SET

SEATED CALF RAISES + SINGLE CALF RAISES: 1 set of 75 at 70 lbs and 50 per side respectively

TAI CHI: Lion King form

Posts: 542

WEIGHTED PULL-UPS: 3 sets of 12 at 25 lbs, 10 at 30 lbs, 8 at 30 lbs; mind endurance

ZEUS ROWS: 3 sets of 12 at 65 lbs

ONE ARM ROW: 3 sets of 5 per side at 100 lbs

CLOSE GRIP PULL-DOWN: 2 sets of 10 at 160 lbs; up this

SEATED CABLE ROW: 3 sets of 12 at 185 lbs, double drop to 145 lbs and 105 lbs

SUPER SET

STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM PULL-DOWN: 2 sets of 15 each at 40 lbs; up this

ROWING MACHINE: 10 minutes Tabata set; 30 seconds on, 10 seconds off

Posts: 542

MILITARY PRESS: 3 sets of 12 at 125 lbs, 10 at 130 lbs, 8 at 135 lbs

SUPERMAN PRESS: 3 sets of 12 at 20 lbs

DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, triple drop to 20 lbs, 15 lbs, 10 lbs

CABLE LATERAL RAISES: 3 sets of 5 per side at 15 lbs; lower this

CABLE W RAISES: 2 sets of 10 at 65 lbs

FACE-PULL: 2 sets of 12 at 75 lbs

YOGA: Muscle Recovery workout

Posts: 542

SKULL CRUSHERS: 3 sets of 5 at 45 lbs

INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs; up this

TRI-SET

PREACHER CURL + REVERSE CURL + HAMMER CURLS: 2 sets of 12 each at 40 lbs, 40 lbs, and 25 lbs respectively

TRI-SET

ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 each at 45 lbs, 45 lbs, and 10 lbs

WRIST ROLLER: 60 seconds AMRAP at 10 lbs; up this

HEAVY BAG: 10 minutes of Boxing skills practice, look into heavy bag drills

SWIMMING: One hour at my own pace

Posts: 542

*Perform each exercise for 60 seconds AMRAP before immediately moving to the next, rest for 1 minute after each set and go again. Repeat twice*

HANGING LEG RAISE ALPHABET

REVERSE CORKSCREW

TORNADO CHOPS

KNEE-TO-ELBOW CRUNCHES

OAK TREE STEP-OUTS

MEDICINE BALL SLAMS at 8 lbs

LEVITATION CRUNCHES

SUPERMANS

Posts: 542

INCLINE BARBELL PRESS: 3 sets of 12 at 170 lbs, 10 at 175 lbs, and 8 at 185 lbs

DUMBBELL BENCH PRESS: 3 sets of 12 at 80 lbs; mind form

ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 60 lbs

DUMBBELL FLOOR FLY: 2 sets of 10 at 40 lbs

SUPER SET

CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 on crossovers at 25 lbs and dips to failure, change level low-to-high on each set

Posts: 542

BARBELL SQUAT: 3 sets of 12 at 235 lbs, 10 at 240 lbs, and 8 at 245 lbs; work on endurance

ROMANIAN DEADLIFT: 3 sets of 12 at 155 lbs; up this

COSSACK SQUATS: 3 sets of 5 per side at 55 lbs

BRIDGE CURL: 2 sets of 10 with 10 lbs ankle weights

HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 50 lbs with 10 lb ankle weights; up this

SUPER SET

LEG PRESS + DUMBBELL LUNGES: 3 sets to failure each at 440 lbs leg press and 50 lbs lunges; change lunge type each set, forward, side, sprinter

SUPER SET

SEATED CALF RAISES + SINGLE CALF RAISES: 1 set of 75 at 90 lbs and 50 per side respectively

TAI CHI: Lion King form

Posts: 542

Gains all over the place today.

WEIGHTED PULL-UPS: 3 sets of 12 at 25 lbs, 10 at 30 lbs, 8 at 35 lbs; up the first set

ZEUS ROWS: 3 sets of 12 at 70 lbs

ONE ARM ROW: 3 sets of 5 per side at 100 lbs; up this

CLOSE GRIP PULL-DOWN: 2 sets of 10 at 165 lbs

SEATED CABLE ROW: 3 sets of 12 at 190 lbs, double drop to 150 lbs and 110 lbs

SUPER SET

STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM PULL-DOWN: 2 sets of 15 each at 45 lbs

ROWING MACHINE: 10 minutes Tabata set; 30 seconds on, 10 seconds off

Posts: 542

MILITARY PRESS: 3 sets of 12 at 125 lbs, 10 at 130 lbs, 8 at 135 lbs

SUPERMAN PRESS: 3 sets of 12 at 20 lbs

DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, triple drop to 20 lbs, 15 lbs, 10 lbs

CABLE LATERAL RAISES: 3 sets of 5 per side at 10 lbs

CABLE W RAISES: 2 sets of 10 at 65 lbs

FACE-PULL: 2 sets of 12 at 75 lbs

YOGA: Muscle Recovery workout

Posts: 542

SKULL CRUSHERS: 3 sets of 5 at 45 lbs

INCLINE DUMBBELL CURL: 3 sets of 5 at 45 lbs

TRI-SET

PREACHER CURL + REVERSE CURL + HAMMER CURLS: 2 sets of 12 each at 40 lbs, 40 lbs, and 25 lbs respectively

TRI-SET

ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 each at 45 lbs, 45 lbs, and 10 lbs

WRIST ROLLER: 60 seconds AMRAP at 15 lbs

HEAVY BAG: 10 minutes of Boxing skills practice, look into heavy bag drills

Posts: 542

Final day on this split. Next week starts Hero Mode.

*Perform each exercise for 60 seconds AMRAP before immediately moving to the next, rest for 1 minute after each set and go again. Repeat twice*

HANGING LEG RAISE ALPHABET

REVERSE CORKSCREW

TORNADO CHOPS

KNEE-TO-ELBOW CRUNCHES

OAK TREE STEP-OUTS

MEDICINE BALL SLAMS at 8 lbs

LEVITATION CRUNCHES

SUPERMANS

Posts: 542

This may be my favorite routine to date. I'm starting out at just a little over 200 lbs, let's see if I can get to 205 or more. Also let's see if I can tackle a 400 lb deadlift again.

MONDAY CHEST:

-Dumbbell Bench Press (3 x 8-12, 4-6, 12-15)

-Cable Crossovers (3 x 12)

-Dumbbell Pullover (3 x 15)

-Svend Press (2 x 10)

-SUPER SET: Chest Dips + Push-ups (2 x to failure)

TUESDAY LEGS:

-Trap Bar Deadlift (3 x 8-12, 4-6, 12-15)

-Dumbbell Lunges (3 x 10; 5 per side)

-Pull-Through (3 x 8-10)

-Hercules chains (2 x 60 seconds AMRAP)

-Bridge Curl (2 x 15)

-SUPER SET: Leg Press + Cossack Squats (2 x 6-8; 10-12)

-SUPER SET: Seated Calf Raises + Standing Calf Raises (2 x 15; 20)

WEDNESDAY BACK:

-T-Bar Row (3 x 8-12, 4-6, 12-15)

-Weighted Pull-ups (3 x 8-10)

-Zeus Rows (3 x 10-12)

-One Arm Pull-down (2 x 10; 5 per side)

-SUPER SET: Inverted Rows + Straight Arm Pull-down (2 x 15)

-Supermans (2 x 15)

THURSDAY SHOULDERS/CORE:

-Military Press (3 x 8-12, 4-6, 12-15)

-Face-pull (3 x 12)

-Lateral Raises (3 x 15)

-SUPER SET: Superman Press + Dumbbell High Pull (2 x 10)

-Landmine 180's (3 x 8-12, 4-6, 12-15)

-Rope Crunch (2 x 12)

-Tornado Chops (2 x 10)

-SUPER SET: Pikes + Reverse Corkscrews (2 x 10 per side)

FRIDAY ARMS:

-Close Grip Dumbbell Press (3 x 8-12, 4-6, 12-15)

-Spider Curl (3 x 8-12, 4-6, 12-15)

-Skull Crusher (2 x 8-10)

-Hammer Curl (2 x 8-10)

-SUPER SET: Triceps Push-downs + Reverse grip Push-downs (2 x 15)

-SUPER SET: Incline Dumbbell Curl + High Cable Curl (2 x 15)

MONDAY: Archery

TUESDAY: Tai Chi

WEDNESDAY: HIIT

THURSDAY: Yoga

FRIDAY: Heavy Bag

SATURDAY/SUNDAY: Hiking or yardwork

Posts: 542

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 95 lbs, 12-15 at 75 lbs; up the first two sets

CABLE CROSSOVERS: 3 sets of 12 at 30 lbs

DUMBBELL PULL-OVER: 3 sets of 15 at 55 lbs; focus on form

SVEND PRESS: 2 sets of 10 at 20 lbs; focus on form

SUPER SET

CHEST DIPS + PUSH-UPS: 2 sets to failure

Posts: 542

Ow.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 330 lbs, 4-6 at 380 lbs, 12-15 at 240 lbs; up the first two sets

DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; up this

PULL-THROUGH: 3 sets of 8-10 at 105 lbs; up this

HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 100 lbs; up this

BRIDGE CURL: 2 sets of 15; consider using ankle weights again

SUPER SET

LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 12-14 at 660 lbs and 40 lbs respectively; consider upping both

SUPER SET

SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 at 115 lbs and 195 lbs respectively