Scorpion King: The Lion of Olympus

[Scorpion King]

WEDNESDAY 2/28: CORE AND STATIC HOLDS

HANGING LEG RAISES: 3 sets til failure

CIRCUIT 2 rounds, 30 seconds on, 30 seconds off
-HIGH HEAVENS
-BLACK WIDOW KNEE SLIDES
-JACK KNIFE
-CANOE CRUNCHES
-PLANK WITH TWIST

PHSYIO BALL CRUNCHES: 60 seconds AMRAP
AB WHEEL ROLLOUT: 2 sets til failure

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

 

[Scorpion King]

FRIDAY 2/29/2023: ULTIMATE AMRAP

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; up this
BRIDGE CURL with 20 lb band
COSSACK SQUATS at 30 lbs; up this
CABLE CROSSOVER at 25 lbs
CABLE W RAISES at 25 lbs
STRAIGHT ARM PULL-DOWN at 40 lbs
CABLE OVERHEAD EXTENSION at 20 lbs
ROPE CURL at 20 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 35 lbs
PULL-THROUGH at 75 lbs
SEATED CALF RAISES at 115 lbs

 

[Scorpion King]

MARCH 2024: Villain Mode

CHEST
Cable Crossover (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Dumbbell Bench Press (3 x 20)
Incline Dumbbell Press (4 x 8,8, 12 w/ 2 sec hold, 12 w/ 2 sec hold)
TRI-SET: Dumbbell Floor Fly + Dumbbell Floor Press + Chest Dips (2 x 8,8, to failure)

LEGS
Dumbbell Side Lunges (3 x 5 per side)
Glute Bridges (3 x 10 w/ 2 sec hold)
Dumbbell Spanish Squat (3 x 25; 10 w/ 3 sec negatives, 10 w/ 3 sec hold, 5 regular)
TRI-SET: Leg Press + Dumbbell Lunges + Goblet Squat (2 x 20, 12 per side, and 20)
Barbell Squat (3 x 10 w/ slow negative and 2 sec hold)
Bridge Curl (2 x 12 with 2 sec hold)
Single Calf Raises (60 second AMRAP each eg)

BACK
Reverse grip Pull-down (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Kneeling One Arm Pull-down (3 x 8 per side w/ 2 sec hold)
T-Bar Row (2 x 20)
Seated Cable Row (2 x 12; 8 alternating, 4 regular)
Pull-ups (2 x to failure; 3 sec negatives)
TRI-SET: Reverse Cable Row + Overhand Cable Row + Straight Arm Pull-down (2 x 8 each)

SHOULDERS
Face-pull (3 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
Cable W Raises (2 x 12; 2 sec hold at top)
Cable Lateral Raises (2 x 8 per side; 3 sec negative)
Dumbbell Lateral Raises (2 x 12 per side alternating)
SUPERSET: Dumbbell Shoulder Press + Plate Raises (3 x 20 and 12 respectively)

ARMS
Rope Push-down (3 x 20)
Dumbbell Skull Crusher (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Alternating Reverse Push-downs + Alternating Push-downs + Dumbbell Kickbacks (2 x 10 each; 2 sec holds on kickbacks)
Barbell Curl (3 x 20)
Lip Buster Curls (2 x 12; 4 w/ 3 sec negatives, 4 w/ 3 sec hold, 4 regular)
TRI-SET: Incline Dumbbell Curl + Incline Hammer Curl + Spider Curl (2 x 8 each; alternating hold on inclines, 2 sec hold on spiders)

MONDAY: Core
TUESDAY: Tai Chi
WEDNESDAY: Monkey bars
THURSDAY: Yoga
FRIDAY: Steady state cardio
WEEKEND: Hiking

 

[Scorpion King]

MONDAY 3/4/2024: CHEST

CABLE CROSSOVERS: 3 sets of 12 at 30 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; up this
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs; up this
INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a hold, 12 with a hold at 75 lbs and 55 lbs respectively; up the last 2

TRI-SET:
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 25 lbs on the fly and press; up this

 

[Scorpion King]

TUESDAY 3/5/2024: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs; may up this
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 245 lbs; up this
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 45 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular; up this

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 390 lbs, 12 per side at 50 lbs, and 20 at 25 lbs respectively; lower the lunges, up the squat

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 155 lbs; mind form
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top with 20 lb band
SINGLE CALF RAISES: 60 seconds AMRAP each side

 

[Scorpion King]

WEDNESDAY 3/6/2024: BACK

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 165 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 60 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 140 lbs
SEATED CABLE ROW: 2 sets of 12 at 80 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 125 lbs and 40 lbs respectively; up the rows

 

[Scorpion King]

THURSDAY 3/7/2024: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 55 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 45 lbs with a 2 second hold; up this
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 45 lbs and 20 lbs respectively

YOGA: Basilisk workout

 

[Scorpion King]

FRIDAY 3/8/2024: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 60 lbs
DUMBBELL SKULL CRUSHER: 2 sets of 12 at 30 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular

TRI-SET
ALTERNATING REVERSE PUSH-DOWNS + ALTERNATING PUSH-DOWNS + DUMBBELL KICKBACKS: 2 sets of 10 each at 15 lbs each

BARBELL CURL: 3 sets of 20 at 60 lbs; up this
LIP BUSTER CURL: 2 sets of 12 at 20 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular

TRI-SET
INCLINE CURL + INCLINE HAMMER CURL + SPIDER CURL: 2 sets of 8 each at 20 lbs

 

[Scorpion King]

MONDAY 3/11/2024: CHEST AND CORE

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 75 lbs
INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a hold, 12 with a hold at 75 lbs and 60 lbs respectively

TRI-SET:
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 30 lbs on the fly and press

HANGING LEG RAISES: 1 set to failure
STANDING KNEE-TO-ELBOWS: 1 set to failure
PHYSIO BALL CRUNCHES: 1 set to failure

 

[Scorpion King]

TUESDAY 3/12/2024: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 255 lbs; remember the thicker pad
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 50 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular; up this

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 390 lbs, 12 per side at 30 lbs, and 20 at 30 lbs respectively

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 155 lbs; mind form and up this
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top with 20 lb band
SINGLE CALF RAISES: 60 seconds AMRAP each side

 

[Scorpion King]

WEDNESDAY 3/13/2024: BACK

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 165 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 60 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 145 lbs
SEATED CABLE ROW: 2 sets of 12 at 80 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 140 lbs and 40 lbs respectively

 

[Scorpion King]

THURSDAY 3/14/2024: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 55 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 50 lbs with a 2 second hold
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 45 lbs and 20 lbs respectively

YOGA: Basilisk workout

 

[Scorpion King]

MONDAY 3/18/2024: CHEST AND CORE

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs
INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a hold, 12 with a hold at 75 lbs and 60 lbs respectively

TRI-SET:
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 30 lbs on the fly and press

HANGING LEG RAISES: 1 set to failure
STANDING KNEE-TO-ELBOWS: 1 set to failure
PHYSIO BALL CRUNCHES: 1 set to failure

 

[Scorpion King]

TUESDAY 3/19/2024: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 255 lbs; up this
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 55 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 390 lbs, 12 per side at 30 lbs, and 20 at 30 lbs respectively; up the leg press

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 165 lbs; up this
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top with 20 lb band
SINGLE CALF RAISES: 60 seconds AMRAP each side

 

[Scorpion King]

WEDNESDAY 3/20/2024: BACK

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 165 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 60 lbs with 2 second hold
T-BAR ROW: 2 sets of 20 at 155 lbs
SEATED CABLE ROW: 2 sets of 12 at 80 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 140 lbs and 40 lbs respectively

 

[Scorpion King]

THURSDAY 3/21/2024: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 60 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 50 lbs with a 2 second hold
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 50 lbs and 20 lbs respectively

YOGA: Basilisk workout

 

[Scorpion King]

No workout on Friday, shit night sleep

 

[Scorpion King]

MONDAY 3/25/2024: CHEST AND CORE

Final week on this split!

CABLE CROSSOVERS: 3 sets of 12 at 35 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 70 lbs
INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a hold, 12 with a hold at 75 lbs and 60 lbs respectively; up this

TRI-SET:
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8, 8 and to failure respectively, 30 lbs on the fly and press

HANGING LEG RAISES: 1 set to failure
STANDING KNEE-TO-ELBOWS: 1 set to failure
PHYSIO BALL CRUNCHES: 1 set to failure

 

[Scorpion King]

TUESDAY 3/26/2024: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 265 lbs
DUMBBELL SPANISH SQUATS: 3 sets of 25 at 60 lbs, 10 with 3 second negative, 10 with 3 second hold, 5 regular

TRI-SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20 at 440 lbs, 12 per side at 30 lbs, and 20 at 30 lbs respectively; up the leg press

BARBELL SQUAT: 3 sets of 10, slow count with hold, at 175 lbs
BRIDGE CURL: 2 sets of 12 with 2 second hold at the top with 40 lb band
SINGLE CALF RAISES: 60 seconds AMRAP each side

 

[Scorpion King]

WEDNESDAY 3/27/2024: BACK

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 155 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
KNEELING ONE ARM PULL-DOWN: 3 sets of 8 per side at 60 lbs with 2 second hold; up this
T-BAR ROW: 2 sets of 20 at 155 lbs
SEATED CABLE ROW: 2 sets of 12 at 65 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negatives

TRI-SET
OVERHAND CABLE ROW + REVERSE CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 140 lbs and 40 lbs respectively

 

[Scorpion King]

THURSDAY 3/28/2024: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 60 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 50 lbs with a 2 second hold
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12, alternating at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 50 lbs and 20 lbs respectively

YOGA: Basilisk workout

 

[Scorpion King]

APRIL 2024: Hero Mode
Goals of this month are to finally make it to 210 lbs again, and see if I can hit a 450 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: Core circuit
TUESDAY: Meditation
WEDNESDAY: HIIT
THURSDAY: Yoga
FRIDAY: Steady state cardio
WEEKEND: Hiking

 

[Scorpion King]

MONDAY 4/1/2024: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 100 lbs, 12-15 at 75 lbs
CABLE CROSSOVERS: 3 sets of 12 at 40 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 65 lbs; up this
SVEND PRESS: 2 sets of 10 at 20 lbs; mind form

SUPER SET
CHEST DIPS + PUSH-UPS: 2 sets to failure

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]

TUESDAY 4/2/2024: LEGS

TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM
DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping
PULL-THROUGH: 3 sets of 8-10 at 135 lbs
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 110 lbs
BRIDGE CURL: 2 sets of 15 with 40 lb band

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 12-14 at 750 lbs and 50 lbs respectively; 7 plates on the press

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 at 150 lbs and 195 lbs respectively

 

[Scorpion King]

WEDNESDAY 4/3/2024: BACK AND HIIT

T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 50 lbs
ONE ARM PULL-DOWN: 2 sets of 5 per side at 90 lbs

SUPER SET
INVERTED ROWS + STRAIGHT ARM PULL-DOWN: 2 sets of 15, 45 lbs for the pull-down

SUPERMAN: 2 sets of 15

BATTLE ROPES: Tabata set 30 seconds on, 30 seconds off for 5 minutes

 

[neilarey]

Happy Birthday!

 

[Fremen]

Happy Birthday

 

[Montserrat]

to you!

 

[NancyTree]

 

[Mamatigerj]

 

[MadamMeow]

Happy belated birthday! I hope you got to enjoy it!

 

[Scorpion King]

THURSDAY 4/4/2023: SHOULDERS, CORE, AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 60 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
ROPE CRUNCH: 2 sets of 12 at 75 lbs
TORNADO CHOPS: 2 sets of 10 per side

SUPER SET
PIKES + REVERSE CORKSCREWS: 2 sets of 10

YOGA: Bliss workout

 

[Scorpion King]

No workout Friday, I was SHOT

 

[Scorpion King]

MONDAY 4/8/2024: CHEST AND CORE

Thank you everyone for the birthday wishes!

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 100 lbs, 12-15 at 75 lbs; up the first two
CABLE CROSSOVERS: 3 sets of 12 at 40 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 70 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs; mind form

SUPER SET
CHEST DIPS + PUSH-UPS: 2 sets to failure

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]

TUESDAY 4/9/2024: LEGS

TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM
DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping
PULL-THROUGH: 3 sets of 8-10 at 135 lbs; up this
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 110 lbs
BRIDGE CURL: 2 sets of 15 with 40 lb band

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 12-14 at 750 lbs and 50 lbs respectively; 7 plates on the press

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 at 160 lbs and 195 lbs respectively

 

[Scorpion King]

WEDNESDAY 4/10/2024: BACK AND HIIT

T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 50 lbs
ONE ARM PULL-DOWN: 2 sets of 5 per side at 95 lbs

SUPER SET
INVERTED ROWS + STRAIGHT ARM PULL-DOWN: 2 sets of 15, 45 lbs for the pull-down

SUPERMAN: 2 sets of 15

BATTLE ROPES: Tabata set 30 seconds on, 30 seconds off for 5 minutes

 

[Scorpion King]

THURSDAY 4/11/2023: SHOULDERS, CORE, AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 70 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
ROPE CRUNCH: 2 sets of 12 at 75 lbs; up this
TORNADO CHOPS: 2 sets of 10 per side

SUPER SET
PIKES + REVERSE CORKSCREWS: 2 sets of 10

YOGA: Bliss workout

 

[Scorpion King]

FRIDAY 4/12/2024: ARMS

Had to miss the cardio.

CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; may up these
SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs
SKULL CRUSHER: 2 sets of 8-10 at 45 lbs
HAMMER CURL: 2 sets of 8-10 at 45 lbs

SUPER SET
TRICEPS PUSH-DOWN + REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 50 lbs each; up this

SUPER SET
INCLINE DUMMBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 35 lbs and 35 lbs

 

[Scorpion King]

MONDAY 4/15/2024: CHEST AND CORE

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 100 lbs, 4-6 at 105 lbs, 12-15 at 75 lbs; up the last set and mind form
CABLE CROSSOVERS: 3 sets of 12 at 40 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 70 lbs; up this
SVEND PRESS: 2 sets of 10 at 20 lbs; mind form

SUPER SET
CHEST DIPS + PUSH-UPS: 2 sets to failure

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]

TUESDAY 4/15/2024: LEGS

Gains were made but my lackluster performance on the deadlift made me decide on a deload next week.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 370 lbs, 4-6 at 430 lbs, 12-15 at 250 lbs; MIND FORM
DUMBBELL LUNGES: 3 sets of 5 per side at 90 lbs; mind form before upping
PULL-THROUGH: 3 sets of 8-10 at 145 lbs
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 120 lbs
BRIDGE CURL: 2 sets of 15 with 40 lb band; up this

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 12-14 at 750 lbs and 55 lbs respectively; 7 plates on the press

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 at 160 lbs and 195 lbs respectively; up the seated

 

[Scorpion King]

WEDNESDAY 4/17/2024: BACK AND HIIT

T-BAR ROW: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 175 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 50 lbs
ONE ARM PULL-DOWN: 2 sets of 5 per side at 95 lbs; up this

SUPER SET
INVERTED ROWS + STRAIGHT ARM PULL-DOWN: 2 sets of 15, 50 lbs for the pull-down

SUPERMAN: 2 sets of 15

BATTLE ROPES: Tabata set 30 seconds on, 30 seconds off for 5 minutes

 

[Scorpion King]

THURSDAY 4/18/2023: SHOULDERS, CORE, AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 145 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 70 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs; up this

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 25 lbs and 40 lbs

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 155 lbs, 12-15 at 115 lbs
ROPE CRUNCH: 2 sets of 12 at 85 lbs
TORNADO CHOPS: 2 sets of 10 per side

SUPER SET
PIKES + REVERSE CORKSCREWS: 2 sets of 10

YOGA: Bliss workout

 

[Scorpion King]

FRIDAY 4/12/2024: ARMS

Had to miss the cardio again.

CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 60 lbs; up these
SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 35 lbs; up these
SKULL CRUSHER: 2 sets of 8-10 at 45 lbs
HAMMER CURL: 2 sets of 8-10 at 45 lbs

SUPER SET
TRICEPS PUSH-DOWN + REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 55 lbs each

SUPER SET
INCLINE DUMMBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 35 lbs and 35 lbs

 

[Scorpion King]

MONDAY 4/22/2024: UPPER BODY DE-LOAD

De-load week has commenced. Shit was this needed.

DUMBBELL BENCH PRESS: 3 sets of 8 at 80 lbs; up this next time
CABLE CROSSOVER: 2 sets of 10 at 25 lbs
DUMBBELL SHOULDER PRESS: 3 sets of 8 at 45 lbs
DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs
CLOSE GRIP DUMBBELL PRESS: 3 sets of 8 at 50 lbs; up this next time
DUMBBELL KICKBACKS: 2 sets of 10 at 20 lbs
PULL-UPS: 3 sets of 8 SLOW

 

[Scorpion King]

TUESDAY 4/23/2024: LEGS DE-LOAD

BARBELL SQUAT: 3 sets of 8 at 225 lbs
BULGARIAN SPLIT SQUATS: 2 sets of 10 per side at 80 lbs
DUMBBELL STEP-UPS: 3 sets of 8 per side at 60 lbs
COPPENHAGEN PLANKS: 2 sets of 5 per side;' change with Cossack squats
STANDING CALF RAISES: 2 sets of 10 with toes in at 260 lbs
ROMANIAN DEADLIFT: 3 sets of 8 at 135 lbs
CLAM SHELLS: 2 sets of 10 per side

 

[Scorpion King]

THURSDAY 4/25/2024: UPPER BODY DE-LOAD

DUMBBELL HIGH PULL: 3 sets of 8 at 40 lbs
T-BAR ROW: 2 sets of 10 at 175 lbs
ONE ARM PULL-DOWN: 3 sets of 8 per side at 70 lbs
STRAIGHT ARM PULL-DOWN: 2 sets of 10 at 50 lbs
HAMMER CURL: 3 sets of 8 per side at 40 lbs
BARBELL CURL: 2 sets of 10 at 60 lbs
CHEST DIPS: 2 sets to failure
BAND FACE-PULLS: 2 sets of 10

 

[Scorpion King]

FRIDAY 4/26/2024: DE-LOAD LOWER BODY

GLUTE BRIDGES: 3 sets of 8 at 185 lbs; up this
DUMBBELL HEEL TOUCH SQUATS: 2 sets of 10 per side at 60 lbs
BRIDGE CURL: 3 sets to failure
SUITCASE LUNGES: 2 sets of 10 per side at 30 lbs
SEATED CALF RAISES: 2 sets of 10 at 185 lbs
GOBLET SQUATS: 3 sets of 15 at 50 lbs; up this too
BANDED ADDUCTION LADDER: 1 set of 10 per side

 

[Scorpion King]

MAY 2024: Athlean-X 100

I am going to kick my own ass.

Perform set reps for ignition set, rest 15 seconds, perform # of Effective Reps (ER) with the same weight, rest-pause as needed until the desired numbers are reached

CHEST
-Dumbbell Bench Press (12 reps into 20 ER’s)
-Cable Crossovers (12 reps into 20 ER’s)
-Incline Dumbbell Press (12 reps into 20 ER’s)
-Weighted Dips (12 reps into 10 ER’s)
-Omni-Crossovers (12 reps into 15 ER’s per side)
-OPTIONAL: Static Hold Push-ups (20 ER’s)

LEGS
-Bulgarian Split Squats (8 reps per side into 15 ER’s per side)
-Romanian Deadlift (12 reps into 20 ER’s)
-Dumbbell Reverse Lunges (8 reps per side into 15 ER’s per side)
-Pull-Through (12 reps into 20 ER’s)
-Dumbbell Spanish Squats (8 reps into 15 ER’s)
-Seated Calf Raises (8 reps per side into 15 ER’s per side)
-Banded Adduction Ladder (1 set of 10 per side)

BACK
-Barbell Rows (12 reps into 20 ER’s)
-Wide-grip Pull-down (12 reps into 20 ER’s)
-Wide-grip Cable Row (12 reps into 20 ER’s)
-Dumbbell High-Pull (12 reps into 20 ER’s)
-Reverse-grip Pull-down (12 reps into 20 ER’s)
-OPTIONAL: Inverted Rows (12 reps into 20 ER’s)

SHOULDERS
-Dumbbell Shoulder Press (12 reps into 20 ER’s)
-Dumbbell Lateral Raises into Static Hold Laterals (12 reps into 20 ER’s)
-Dumbbell Hip Huggers (12 reps into 20 ER’s)
-Cable Stretch Front Raises (12 reps into 20 ER’s)
-Face-pull Raises into Face-pulls (12 reps into 20 ER’s)

ARMS
-Barbell Curls (12 reps into 20 ER’s)
-Dumbbell JM Press (12 reps into 20 ER’s)
-Cross Body Hammer Curl (12 reps into 20 ER’s per side)
-Triceps Push-down (12 reps into 20 ER’s)
-Bicep Chin-ups into Negative Chin-ups (12 reps into 10 ER’s)
-Weighted Triceps Dips into Upright Pause Dips (12 reps into 10 ER’s)
-OPTIONAL: Banded Curls into Banded OH Extension (Hell-in-a-Hundred, 20 reps til 100)

MONDAY: Steady state cardio
TUESDAY: Tai Chi
WEDNESDAY: Yoga
THURSDAY: Core circuit
FRIDAY: HIIT
WEEKENDS: Hiking/Yardwork

 

[Scorpion King]

MONDAY 4/29/2024: CHEST

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 90 lbs
CABLE CROSSOVER: 12 reps into 20 ERs at 40 lbs
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 75 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 15 lbs; up this
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds

 

[Scorpion King]

TUESDAY 4/30/2024: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 140 lbs; go deeper
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 155 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 60 lbs
PULL-THROUGH: 12 reps into 20 ER's at 115 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 70 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 205 lbs
BANDED ADDUCTION LADDER: 10 reps per side