Scorpion King: The Lion of Olympus

Scorpion King

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MONDAY 12/18/2023: CHEST, TRICEPS, AND CARDIO

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; mind form
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs; mind form
CABLE CROSSOVER: 60 seconds AMRAP at 30 lbs
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

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TUESDAY 12/19/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 295 lbs, 12-15 at 205 lbs
ROMANIAN DEADLIFT: 3 sets of 8-12 at 190 lbs, 4-6 at 210 lbs, 12-15 at 145 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 70 lbs and 60 lb resistance band
BRIDGE CURL: 12 reps into 20 ER's with 50 lb resistance band
COSSACK SQUATS: 60 seconds AMRAP at 40 lbs; mind form and pace yourself
WALKING LUNGES: 60 seconds AMRAP with 40 lbs
PULL-THROUGH: 60 seconds AMRAP at 80 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 180 lbs
 

Scorpion King

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WEDNESDAY 12/20/2023: BACK, BICEPS, AND BOXING

BARBELL ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 165 lbs; MIND FORM
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 70 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 90 lbs, 4-6 at 100 lbs, 12-15 at 60 lbs
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 40 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs

HEAVY BAG: 10 minutes of Boxing drills
 

Scorpion King

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THURSDAY 12/21/2023: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 140 lbs, 4-6 at 150 lbs, 12-15 at 115 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 25 lbs and 10 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 65 lbs
ROPE FRONT RAISE: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 45 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

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FRIDAY 12/22/2023: FULL BODY

Had to skip the yoga unfortunately but I hit a new PR on deadlift! Ouch.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 360 lbs, 4-6 at 420 lbs, 12-15 at 250 lbs; mind form
DUMBBELL THRUSTER: 12 reps into 20 pause ERs at 25 lbs
KETTLEBELL SWING: 60 seconds AMRAP at 25 lbs

CIRCUIT: 2 sets till failure
-DUMBBELL SIDE LUNGES at 50 lbs
-CHEST DIPS
-INVERTED ROWS
-HANGING LEG RAISES
-ANGELS AND DEVILS
-SINGLE LEG DEADLIFT at 50 lbs
 

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TUESDAY 12/26/2023: ULTIMATE AMRAP

After kicking my ass for two months straight, this week is a de-load week.

Perform each exercise for one set of 60 seconds AMRAP, perform 2 sets if you're feeling ambitious but don't bet on it

DUMBBELL SPANISH SQUATS at 55 lbs
BRIDGE CURL with band
COSSACK SQUATS at 30 lbs
CABLE CROSSOVER at 25 lbs
CABLE W RAISES at 25 lbs
STRAIGHT ARM PULL-DOWN at 40 lbs
CABLE OVERHEAD EXTENSION at 30 lbs
ROPE CURL at 30 lbs
ROPE FRONT RAISE at 15 lbs
DUMBBELL LATERAL RAISES at 15 lbs
DUMBBELL SHRUG at 50 lbs
WRIST CURL at 15 lbs
SEATED KNEE TUCKS
FACE-PULL at 30 lbs
PULL-THROUGH at 70 lbs
SEATED CALF RAISES at 115 lbs
 

Scorpion King

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FRIDAY 12/29/2023: FULL BODY GUT CHECK

Last workout of the year and this one was deceptively difficult. It's a variation of a workout by Craig Capurso, one of the few fitness influencers I would ever listen to, and damn did it hurt. Happy New Year everyone stay safe.

*Perform AMRAP for each exercise for 20 seconds, rest for 30 seconds between exercises, 5 rounds total*

-TRAP BAR DEADLIFT at 230 lbs (add 10 lbs each round)
-PULL-UPS
-LANDMINE PRESS at 90 lbs
 

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WEDNESDAY 1/3/2024: FULL BODY

So I was going to start my actual workouts up and again but I wound up getting sick on New Years Day and it threw me off, so the rest of this week will be recovery oriented. We get back to work next Monday. Guh.

BULGARIAN SPLIT SQUATS: 2 sets to failure at 70 lbs
BOSU PUSH-UPS: 2 sets to failure with 20 lb vest
REVERSE SPRINTER LUNGES: 2 sets to failure at 70 lbs
PULL-UPS: 2 sets to failure
COSSACK SQUATS: 2 sets to failure at 25 lbs
PHYSIO BALL CRUNCHES: 2 sets to failure
 

Scorpion King

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FRIDAY 1/5/2024: FULL BODY

Finally over this sick enough to actually move some decent weight. Monday's gonna be fun.

LANDMINE BELT SQUAT: 2 sets of 12-15 at 160 lbs; mind form
LANDMINE PRESS: 2 sets of 12-15 at 125 lbs
PARALLEL PULL-DOWN: 2 sets of 12-15 at 170 lbs
PULL-THROUGH: 2 sets of 12-15 at 100 lbs
PHYSIO BALL CRUNCHES: 2 sets to failure
 

Scorpion King

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JANUARY 2024: Titan mode

Let's get this damn show on the road.

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)
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: Steady state cardio
TUESDAY: Tai Chi or weapons training
WEDNESDAY: Heavy bag training
THURSDAY: 5 minute Ab Circuit
FRIDAY: Yoga
WEEKENDS: Hike as weather allows
 

Scorpion King

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MONDAY 1/8/2024: CHEST AND CARDIO

First day back, and that was sluggish. Not bad, just sluggish. It'll come back. Tomorrow's leg day though... yay.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; mind form
DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs; MIND FORM
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 80 lbs; lower this

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVER: 2 sets of 10 at 35 lbs

DUMBBELL PULLOVER: Cluster set at 75 lbs
BOSU PUSH-UPS: 60 seconds AMRAP

ROWING MACHINE: 10 minutes steady pace, consider using the altitude device
 

Scorpion King

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TUESDAY 1/9/2023: LEGS

Honestly? It wasn't too bad. My leg strength never went anywhere but my endurance is SHOT. Cardio and hiking are a must.

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 295 lbs, 12-15 at 215 lbs; improve endurance before upping weight
ROMANIAN DEADLIFT: 3 sets of 6-8 at 215 lbs; consider wrist straps
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 90 lbs; up this

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

BRIDGE CURL: Cluster set; add the band
LEG PRESS: 60 second AMRAP at 530 lbs; 4 plates and a quarter each side
SINGLE CALF RAISES: 1 set of 50 per side slow; add vest
 

Scorpion King

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1/10/2024: BACK

Had to skip the heavy bag, I was short on time.

LANDMINE ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 165 lbs
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind your breathing
ONE ARM ROW: 2 sets of 5 per side at 105 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10 at 85 lbs and 55 lbs respectively

STRAIGHT ARM PULL-DOWN: Cluster set at 45 lbs; consider upping this
INVERTED ROWS: 60 seconds AMRAP
 
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Scorpion King

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1/11/2024: SHOULDERS

Had to skip the core, again short on time

HANG CLEAN AND 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 50 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 115 lbs and 20 lbs respectively

FACE-PULL: Cluster set at 70 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 10 lbs
 

Scorpion King

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1/12/2024: ARMS

I've got to work on my time management skills

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 85 lbs; may up this
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 20 lbs
ROPE PUSH-DOWN: Cluster set at 65 lbs
INCLINE DUMBBELL CURL: Cluster set at 40 lbs

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

Scorpion King

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MONDAY 1/15/2024: CHEST AND CARDIO

INCLINE BARBELL PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; mind form
DECLINE BARBELL PRESS: 3 sets of 6-8 at 170 lbs; MIND FORM
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 75 lbs

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVER: 2 sets of 10 at 35 lbs

DUMBBELL PULLOVER: Cluster set at 75 lbs
BOSU PUSH-UPS: 60 seconds AMRAP

ROWING MACHINE: 10 minutes steady pace, consider using the altitude device
 
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Scorpion King

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TUESDAY 1/16/2023: LEGS

Shoveling snow before a leg day...don't recommend it.

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 295 lbs, 12-15 at 215 lbs; up the first set
ROMANIAN DEADLIFT: 3 sets of 6-8 at 215 lbs; consider wrist straps
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 100 lbs

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

BRIDGE CURL: Cluster set with 50 lb band
LEG PRESS: 60 second AMRAP at 530 lbs; 4 plates and a quarter each side
SINGLE CALF RAISES: 1 set of 50 per side slow with 20 lb vest
 

Scorpion King

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1/17/2024: BACK AND HEAVY BAG

LANDMINE ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 165 lbs; up all 3
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; up this and mind your breathing
ONE ARM ROW: 2 sets of 5 per side at 105 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10 at 85 lbs and 55 lbs respectively; up the shotguns

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

HEAVY BAG: Boxing punches, 25 reps each punch and each side
 

Scorpion King

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1/18/2024: SHOULDERS AND CORE

HANG CLEAN AND 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 50 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 115 lbs and 20 lbs respectively

FACE-PULL: Cluster set at 70 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 10 lbs; up this

CORE CIRCUIT: 5 minutes total, 30 seconds on, 30 seconds off each
-HIGH HEAVENS
-BLACK WIDOW KNEE SLIDES
-JACK KNIFE
-CANOE CRUNCHES
-PLANK WITH TWIST
 

Scorpion King

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1/19/2024: ARMS AND YOGA

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 85 lbs; warm up and up this
PREACHER CURL: 2 sets of 6 at 80 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs; consider upping this
LIP BUSTER CURLS: 2 sets of 15 per side at 20 lbs; mind tempo
ROPE PUSH-DOWN: Cluster set at 65 lbs
INCLINE DUMBBELL CURL: Cluster set at 40 lbs

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

YOGA: Ouroboros workout
 

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MONDAY 1/22/2024: CHEST AND CARDIO

INCLINE BARBELL PRESS: 3 sets of 8-12 at 200 lbs, 4-6 at 215 lbs, 12-15 at 175 lbs; mind form
DECLINE BARBELL PRESS: 3 sets of 6-8 at 175 lbs; MIND FORM
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 75 lbs

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVER: 2 sets of 10 at 35 lbs

DUMBBELL PULLOVER: Cluster set at 75 lbs
BOSU PUSH-UPS: 60 seconds AMRAP

ROWING MACHINE: 10 minutes steady pace, consider using the altitude device
 

Scorpion King

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TUESDAY 1/23/2023: LEGS

Note to self, be sure to get a decent night sleep before a damn leg day.

BARBELL SQUAT: 3 sets of 8-12 at 260 lbs, 4-6 at 300 lbs, 12-15 at 215 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 6-8 at 215 lbs; consider wrist straps
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 100 lbs; maybe up this

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

BRIDGE CURL: Cluster set with 50 lb band; lower the band to maybe 30
LEG PRESS: 60 second AMRAP at 530 lbs; 4 plates and a quarter each side
SINGLE CALF RAISES: 1 set of 50 per side slow with 20 lb vest
 

Scorpion King

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1/24/2024: BACK AND HEAVY BAG

LANDMINE ROW: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 170 lbs
WEIGHTED PULL-UPS: 3 sets of 6-8 at 40 lbs; mind your breathing
ONE ARM ROW: 2 sets of 5 per side at 105 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10 at 85 lbs and 60 lbs respectively

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

HEAVY BAG: Boxing punches, 25 reps each punch and each side
 

Scorpion King

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1/25/2024: SHOULDERS AND CORE

HANG CLEAN AND 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 50 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 125 lbs and 20 lbs respectively

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

CORE CIRCUIT: 5 minutes total, 30 seconds on, 30 seconds off each
-HIGH HEAVENS
-BLACK WIDOW KNEE SLIDES
-JACK KNIFE
-CANOE CRUNCHES
-PLANK WITH TWIST
 

Scorpion King

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1/26/2024: ARMS AND YOGA

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 90 lbs; remember to warm up
PREACHER CURL: 2 sets of 6 at 80 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs; consider upping this
LIP BUSTER CURLS: 2 sets of 15 per side at 20 lbs; mind tempo
ROPE PUSH-DOWN: Cluster set at 65 lbs
INCLINE DUMBBELL CURL: Cluster set at 40 lbs

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

YOGA: Ouroboros workout
 

Scorpion King

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MONDAY 1/24/2024: CHEST

Final week on this split. Had to cut the cardio because the gym got too crowded. Also made the executive decision to swap out the decline press with weighted dips. The decline barbell bench is just too damn uncomfortable and there's nothing I can really do about it. I know, I've tried.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 200 lbs, 4-6 at 215 lbs, 12-15 at 175 lbs; mind form and up the first two
WEIGHTED DIPS: 3 sets of 6-8 at 45 lbs; mind form
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 75 lbs; may up this

SUPER SET
CABLE CROSSOVERS + 3D CROSSOVER: 2 sets of 10 at 35 lbs

DUMBBELL PULLOVER: Cluster set at 75 lbs
BOSU PUSH-UPS: 60 seconds AMRAP
 

Scorpion King

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TUESDAY 1/30/2023: LEGS

What does it say that I'm annoyed I only hit the 300 lb squat 3 times when I meant to hit 4? -_- Everything else upped at least.

BARBELL SQUAT: 3 sets of 8-12 at 260 lbs, 4-6 at 300 lbs, 12-15 at 215 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 6-8 at 220 lbs; consider wrist straps
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 110 lbs; maybe 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 squats

BRIDGE CURL: Cluster set with 30 lb band
LEG PRESS: 60 second AMRAP at 530 lbs; 4 plates and a quarter each side
SINGLE CALF RAISES: 1 set of 50 per side slow with 20 lb vest
 

Scorpion King

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1/31/2024: BACK AND HEAVY BAG

LANDMINE ROW: 3 sets of 8-12 at 215 lbs, 4-6 at 235 lbs, 12-15 at 170 lbs
WEIGHTED PULL-UPS: 3 sets of 6-8 at 40 lbs; mind your breathing
ONE ARM ROW: 2 sets of 5 per side at 105 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10 at 85 lbs and 60 lbs respectively

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

HEAVY BAG: Boxing punches, 25 reps each punch and each side
 

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2/2/2024: ARMS

No yoga, still shaking the crappy feeling.

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 90 lbs; remember to warm up
PREACHER CURL: 2 sets of 6 at 80 lbs; mind form
CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs; up this
LIP BUSTER CURLS: 2 sets of 15 per side at 20 lbs; mind tempo
ROPE PUSH-DOWN: Cluster set at 65 lbs
INCLINE DUMBBELL CURL: Cluster set at 40 lbs

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

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FEBRUARY 2024: Demigod mode

-sigh- This is where the fun stops. This routine has always wielded results but I'm not a huge fan of heavy volume. I'll need to keep my nutrition and recovery at peak levels for 3 weeks straight. No big deal right? If I slip up its gonna hurt a lot.

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 (1 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: Power Yoga/Static Holds
TUESDAY: Tai Chi
WEDNESDAY: Heavy Bag
THURSDAY: Yoga
FRIDAY: Steady state cardio
WEEKENDS: Hiking and archery
 
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Scorpion King

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MONDAY 2/5/2024: CHEST

INCLINE BARBELL PRESS: 3 sets of 12 at 185 lbs, 10 at 190 lbs, 8 at 195 lbs; up the first set
DUMBBELL BENCH PRESS: 3 sets of 12 at 75 lbs; consider upping this
ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 55 lbs; consider upping this
DUMBBELL FLOOR FLY: 2 sets of 10 at 40 lbs; up this

SUPER SET
CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 at 25 lbs and to failure respectively; change levels each set
 

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TUESDAY 2/6/2024: LEGS

BARBELL SQUAT: 3 sets of 12 at 240 lbs, 10 at 240 lbs, 8 at 245 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 12 at 155 lbs; up this
COSSACK SQUAT: 3 sets of 5 per side at 55 lbs
BRIDGE CURL: 2 sets of 10 with 30 lb band, consider upping this
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 120 lbs; may up this

SUPER SET
LEG PRESS + DUMBBELL LUNGES: 3 sets to failure, 480 lbs and 50 lbs respectively; change direction each set

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 1 set of 75 and 50 respectively, 125 lbs on seated
 

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WEDNESDAY 2/7/2024: BACK

WEIGHTED PULL-UPS: 3 sets of 12 at 25 lbs, 10 at 30 lbs, 8 at 35 lbs; may up the first set
ZEUS ROWS: 3 sets of 12 at 55 lbs; opted to go lighter to concentrate on my form
ONE ARM ROW: 3 sets of 5 per side at 105 lbs
CLOSE GRIP PULL-DOWN: 2 sets of 10 at 170 lbs; up this and mind form
SEATED CABLE ROW: 3 sets of 12 at 200 lbs, double drop to 160 lbs and 120 lbs

SUPER SET
STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM PULL-DOWN: 2 sets of 15 per side at 45 lbs
 
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Scorpion King

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THURSDAY 2/8/2024: SHOULDERS AND YOGA

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; 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 15 lbs
CABLE W RAISES: 2 sets of 10 at 60 lbs
FACE-PULL: 2 sets of 12 at 75 lbs

YOGA: Ouroboros workout
 

Scorpion King

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FRIDAY 2/9/2024: ARMS AND CARDIO

SKULL CRUSHER: 3 sets of 5 at 40 lbs
INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs

TRI-SET
PREACHER CURL + REVERSE CURL + HAMMER CURL: 2 sets of 12 at 50 lbs, 50 lbs, 25 lbs respectively

TRI-SET
ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 at 45 lbs, 45 lbs, 10 lbs respectively

WRIST ROLLER: 60 second AMRAP at 10 lbs

STAIRMASTER: 10 minutes on 10 speed; this is bogus.
 

Scorpion King

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MONDAY 2/12/2024: CHEST AND STATIC HOLDS

INCLINE BARBELL PRESS: 3 sets of 12 at 190 lbs, 10 at 190 lbs, 8 at 195 lbs; mind form
DUMBBELL BENCH PRESS: 3 sets of 12 at 75 lbs; up this
ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 60 lbs
DUMBBELL FLOOR FLY: 2 sets of 10 at 45 lbs

SUPER SET
CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 at 25 lbs and to failure respectively; change levels each set, up the crossovers

STATIC HOLDS: Split, Bridge, Single Bridge, Downward Dog, Push-up Hold, Side Bridge, Deep Squat
 

Scorpion King

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TUESDAY 2/13/2024: LEGS

BARBELL SQUAT: 3 sets of 12 at 240 lbs, 10 at 240 lbs, 8 at 245 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 12 at 165 lbs
COSSACK SQUAT: 3 sets of 5 per side at 55 lbs; up this
BRIDGE CURL: 2 sets of 10 with 30 lb band, consider upping this
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 140 lbs

SUPER SET
LEG PRESS + DUMBBELL LUNGES: 3 sets to failure, 480 lbs and 50 lbs respectively; change direction each set, up the lunges

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 1 set of 75 and 50 respectively, 125 lbs on seated
 

Scorpion King

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WEDNESDAY 2/14/2024: BACK

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 55 lbs
ONE ARM ROW: 3 sets of 5 per side at 105 lbs; may up this
CLOSE GRIP PULL-DOWN: 2 sets of 10 at 180 lbs
SEATED CABLE ROW: 3 sets of 12 at 200 lbs, double drop to 160 lbs and 120 lbs

SUPER SET
STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM PULL-DOWN: 2 sets of 15 per side at 45 lbs
 

Scorpion King

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THURSDAY 2/15/2024: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 12 at 125 lbs, 10 at 130 lbs, 8 at 135 lbs
SUPERMAN PRESS: 3 sets of 12 at 25 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 15 lbs
CABLE W RAISES: 2 sets of 10 at 60 lbs
FACE-PULL: 2 sets of 12 at 75 lbs

YOGA: Ouroboros workout
 

Scorpion King

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Posts: 481
FRIDAY 2/16/2024: ARMS AND CARDIO

SKULL CRUSHER: 3 sets of 5 at 40 lbs
INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs

TRI-SET
PREACHER CURL + REVERSE CURL + HAMMER CURL: 2 sets of 12 at 50 lbs, 50 lbs, 25 lbs respectively

TRI-SET
ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 at 45 lbs, 45 lbs, 10 lbs respectively

WRIST ROLLER: 60 second AMRAP at 10 lbs

ROWING MACHINE: 10 minutes steady pace; much better
 

Scorpion King

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MONDAY 2/19/2024: CHEST AND STATIC HOLDS

INCLINE BARBELL PRESS: 3 sets of 12 at 190 lbs, 10 at 195 lbs, 8 at 200 lbs
DUMBBELL BENCH PRESS: 3 sets of 12 at 80 lbs
ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 60 lbs
DUMBBELL FLOOR FLY: 2 sets of 10 at 45 lbs

SUPER SET
CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 at 25 lbs and to failure respectively; change levels each set, up the crossovers

STATIC HOLDS: Split, Bridge, Single Bridge, Downward Dog, Push-up Hold, Side Bridge, Deep Squat
 

Scorpion King

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TUESDAY 2/20/2024: LEGS

Ouch. Okay I've gotta do something in regards to warming up better, and working on recovery. I'm getting whooped by the squat each week, and its not even the heaviest I can do. It's not a strength issue, it's endurance and durability that's getting me. Will require further research..

BARBELL SQUAT: 3 sets of 12 at 240 lbs, 10 at 240 lbs, 8 at 245 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 12 at 165 lbs
COSSACK SQUAT: 3 sets of 5 per side at 60 lbs
BRIDGE CURL: 2 sets of 10 with 30 lb band, up this
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 140 lbs

SUPER SET
LEG PRESS + DUMBBELL LUNGES: 3 sets to failure, 480 lbs and 50 lbs respectively; change direction each set, up the lunges

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 1 set of 75 and 50 respectively, 125 lbs on seated
 

Scorpion King

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Posts: 481
WEDNESDAY 2/21/2024: BACK

WEIGHTED PULL-UPS: 3 sets of 12 at 30 lbs, 10 at 30 lbs, 8 at 35 lbs
ZEUS ROWS: 3 sets of 12 at 60 lbs
ONE ARM ROW: 3 sets of 5 per side at 110 lbs
CLOSE GRIP PULL-DOWN: 2 sets of 10 at 180 lbs
SEATED CABLE ROW: 3 sets of 12 at 200 lbs, double drop to 160 lbs and 120 lbs; up this

SUPER SET
STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM PULL-DOWN: 2 sets of 15 per side at 45 lbs
 

Scorpion King

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Posts: 481
THURSDAY 2/22/2024: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 12 at 125 lbs, 10 at 130 lbs, 8 at 135 lbs
SUPERMAN PRESS: 3 sets of 12 at 25 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 15 lbs
CABLE W RAISES: 2 sets of 10 at 60 lbs
FACE-PULL: 2 sets of 12 at 75 lbs

YOGA: Ouroboros workout
 

Scorpion King

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MONDAY 2/26/2024: FULL BODY

This week I opted to do some full body workouts before March's routine sets in. That deadlift challenge fucking HURT.

TRAP BAR DEADLIFT: 100 reps in as few sets as possible at 230 lbs; results were 20, 15, 15, 10, 15, 15, 10
LANDMINE PRESS: 2 sets to failure at 115 lbs
PULL-UPS: 2 sets to failure
PULL-THROUGH: 60 seconds AMRAP at 55 lbs
 
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