Scorpion King: The Lion of Olympus

Scorpion King · Jun 16, 2026

TUESDAY 6/16/2026: LEGS & MEDITATION

Okay I'm running out of jokes so I'll just say OW.

FRONT SQUAT: 3 sets of 5 at 235 lbs; mind endurance
GLUTE BRIDGE: 2 sets of 5 at 405 lbs; mind form
DUMBBELL LUNGES: 8 reps into 15 ERs per side at 60 lbs; up this next time
ROMANIAN DEADLIFT: 12 reps into 20 ERs at 165 lbs

SUPER SET
GOBLET SQUAT + DUMBBELL SIDE LUNGES: 2 sets of 10 at 70 lbs and 40 lbs, respectively

SUPER SET
COSSACK SQUAT + BRIDGE CURL: 2 sets of 10 per side at 40 lbs and to failure respectively

HERCULES CHAINS: 60 seconds AMRAP at 150 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs; mind endurance
SINGLE CALF RAISES: 60 seconds AMRAP per side

Scorpion King · Jun 17, 2026

WEDNESDAY 6/17/2026: BACK, BICEPS, & CORE

T-BAR ROW: 3 sets of 5 at 235 lbs
PARALLEL PULL-DOWN: 12 reps into 20 ERs at 200 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + INVERTED ROWS: 2 sets of 10 per side at 80 lbs and to failure respectively

DUMBBELL CURLS: 2 sets of 5 per side at 45 lbs
INCLINE CURL: 12 reps into 20 ERs at 30 lbs

SUPER SET
ARNOLD CONCENTRATION CURLS + HAMMER CURLS: 2 sets of 10 per side at 30 lbs

WEIGHTED PULL-UPS: 60 second AMRAP at 25 lbs

CIMMERIAN CORE CIRCUIT: 2 sets of 10 each

HIGH-TO-LOW CABLE CHOPS at 45 lbs
LEVITATION CRUNCHES at 35 lbs
AB WHEEL ROLLOUT

DRAGON FLAG: 2 sets to failure
HYPER EXTENSIONS: 1 set to failure

Scorpion King · Jun 18, 2026

THURSDAY 6/18/2026: SHOULDERS

MILITARY PRESS: 3 sets of 5 at 145 lbs
HANG CLEAN: 2 sets of 5 at 135 lbs; mind form
ARNOLD PRESS: 12 reps into 20 ER's at 45 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ER's at 40 lbs

SUPER SET
CABLE LATERAL RAISES + REVERSE CABLE FLY: 2 sets of 10 per side at 10 lbs each

SUPER SET
DUMBBELL W RAISES + DUMBBELL SHRUGS: 2 sets of 10 at 20 lbs and 90 lbs respectively

DUMBBELL FRONT RAISES: 60 seconds AMRAP at 10 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
FACE-PULL: 60 seconds AMRAP at 45 lbs

Scorpion King · Jun 19, 2026

Week 7's King's Feast: Chinese Chicken & Broccoli; served over pork fried rice, with a side of boiled pork dumplings, two shrimp egg rolls, and a cup of green tea!

I spent the last couple of weeks researching Chinese Dragons and the cultural significance of Tigers in various Asian cultures...best BELIEVE I was craving some authentic Chinese food!

Matcha · Jun 19, 2026

Scorpion King said:
Week 7's King's Feast: Chinese Chicken & Broccoli; served over pork fried, with a side of boiled pork dumplings, two shrimp egg rolls, and a cup of green tea!

I spent the last couple of weeks researching Chinese Dragons and the cultural significance of Tigers in various Asian cultures...best BELIEVE I was craving some authentic Chinese food!

View attachment 9514

Holy shit, now I'm craving it.

Scorpion King · Jun 19, 2026

No workout today. After a week of crap sleeping, I need to recover bad. Next week is the final week.

Scorpion King · Jun 19, 2026

LiteraryMatcha said:
Holy shit, now I'm craving it.

You know what they say: money can't buy you love or happiness, but they can buy you eggrolls, which is basically the same thing!

Scorpion King · Jun 22, 2026

MONDAY 6/22/2026: CHEST, TRICEPS & SWORD

Final week is nigh, and my body is not going to enjoy what comes next. @Damer I have notes on your sword routines when you're ready!

DUMBBELL BENCH PRESS: 3 sets of 5 at 100 lbs; may up this next time
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs

SUPER SET
DUMBBELL FLOOR FLY + GROUND-N-POUND CROSSOVERS: 2 sets of 10 per side at 45 lbs and 40 lbs respectively

SKULL CRUSHERS: 2 sets of 5 at 50 lbs
OVERHEAD CABLE EXTENSIONS: 12 reps into 20 ER's at 70 lbs

SUPER SET
JM PRESS + BENCH DIPS: 2 sets of 10 and to failure respectively, 40 lbs on press

WEIGHTED DIPS: 60 seconds AMRAP at 25 lbs

SWORD TRAINING: 2 sets of Broadsword workout with a 9 lb body bar

Damer · Jun 23, 2026

Scorpion King said:
MONDAY 6/22/2026: CHEST, TRICEPS & SWORD

Final week is nigh, and my body is not going to enjoy what comes next. @Damer I have notes on your sword routines when you're ready!

DUMBBELL BENCH PRESS: 3 sets of 5 at 100 lbs; may up this next time
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs

SUPER SET
DUMBBELL FLOOR FLY + GROUND-N-POUND CROSSOVERS: 2 sets of 10 per side at 45 lbs and 40 lbs respectively

SKULL CRUSHERS: 2 sets of 5 at 50 lbs
OVERHEAD CABLE EXTENSIONS: 12 reps into 20 ER's at 70 lbs

SUPER SET
JM PRESS + BENCH DIPS: 2 sets of 10 and to failure respectively, 40 lbs on press

WEIGHTED DIPS: 60 seconds AMRAP at 25 lbs

SWORD TRAINING: 2 sets of Broadsword workout with a 9 lb body bar

Ready when you are.

Scorpion King · Jun 24, 2026

TUESDAY 6/23/2026: LEGS & MEDITATION

Final leg day of the Cimmerian split.... OW.

FRONT SQUAT: 3 sets of 5 at 235 lbs; mind endurance
GLUTE BRIDGE: 2 sets of 5 at 405 lbs; mind form
DUMBBELL LUNGES: 8 reps into 15 ERs per side at 70 lbs
ROMANIAN DEADLIFT: 12 reps into 20 ERs at 165 lbs

SUPER SET
GOBLET SQUAT + DUMBBELL SIDE LUNGES: 2 sets of 10 at 70 lbs and 40 lbs, respectively

SUPER SET
COSSACK SQUAT + BRIDGE CURL: 2 sets of 10 per side at 40 lbs and to failure respectively

HERCULES CHAINS: 60 seconds AMRAP at 150 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs; mind endurance
SINGLE CALF RAISES: 60 seconds AMRAP per side

Scorpion King · Jun 24, 2026

WEDNESDAY 6/24/2026: BACK, BICEPS, & CORE

T-BAR ROW: 3 sets of 5 at 235 lbs
PARALLEL PULL-DOWN: 12 reps into 20 ERs at 205 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + INVERTED ROWS: 2 sets of 10 per side at 80 lbs and to failure respectively

DUMBBELL CURLS: 2 sets of 5 per side at 45 lbs
INCLINE CURL: 12 reps into 20 ERs at 30 lbs

SUPER SET
ARNOLD CONCENTRATION CURLS + HAMMER CURLS: 2 sets of 10 per side at 30 lbs

WEIGHTED PULL-UPS: 60 second AMRAP at 25 lbs

CIMMERIAN CORE CIRCUIT: 2 sets of 10 each

HIGH-TO-LOW CABLE CHOPS at 45 lbs
LEVITATION CRUNCHES at 35 lbs
AB WHEEL ROLLOUT

DRAGON FLAG: 2 sets to failure
HYPER EXTENSIONS: 1 set to failure

Scorpion King · Jun 25, 2026

THURSDAY 6/25/2026: SHOULDERS

MILITARY PRESS: 3 sets of 5 at 145 lbs
HANG CLEAN: 2 sets of 5 at 135 lbs; mind form
ARNOLD PRESS: 12 reps into 20 ER's at 45 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ER's at 40 lbs

SUPER SET
CABLE LATERAL RAISES + REVERSE CABLE FLY: 2 sets of 10 per side at 10 lbs each

SUPER SET
DUMBBELL W RAISES + DUMBBELL SHRUGS: 2 sets of 10 at 20 lbs and 90 lbs respectively

DUMBBELL FRONT RAISES: 60 seconds AMRAP at 10 lbs
DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 15 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

Scorpion King · Jun 26, 2026

FRIDAY 6/26/2026: FULL BODY & WEAPONS

Final day of the split, and of course it felt like hell. Managed that 415 lb deadlift, pushed my car for cardio, did some staff training and tested out @Damer 's sword routine again (wish I got an archery session in though). What's more is I hear the guy who made Samurai Jack is making a Conan show!
I think I've earned my crown...or at least tomorrow's King's Feast.

TRAP BAR DEADLIFT: 3 sets of 5 at 415 lbs
LANDMINE PRESS: 12 reps into 20 ERs at 155 lbs

SUPER SET
SLEDGEHAMMER SWINGS + KETTLEBELL SWING: 2 sets of 10 per side at 12 lbs and 40 lbs respectively

CONAN CIRCUIT: 3 sets with 20 lb vest, 10 lb ankle weights, and 5 lb wrist weights

20+ BULGARIAN SPLIT SQUATS at 50 lbs
PUSH-UPS to failure
CHIN-UPS to failure
40+ BANDED PUNCHES
10+ ALTERNATING SPRINTER LUNGES
15 ANGELS & DEVILS

FIREMAN'S CARRY: 60 second AMRAP at 50 lbs
BANDED ADDUCTION LADDER: 60 seconds AMRAP
SLED PUSH: 10 minutes with my car

BO STAFF: 15 minutes of basics, spins, and combat drills
LONG SWORD: 2 sets of Broadsword workout

Scorpion King · Jun 28, 2026

Final week's King's Feast: Chicken Paprikash from Bram Stoker's "Dracula"; made with chicken thighs, paprika, salt, onions, chicken stock, vegetable oil, and flour, served with a side of gnocchi!

This may be my favorite King's Feast yet, and the fact that it was from my favorite horror story makes it all the better

Scorpion King · Jun 29, 2026

JULY-AUGUST 2025: Tarzan

WEEK ONE - RESISTANCE

MONDAY CHEST, TRICEPS, & STEADY CARDIO
- Incline Barbell Press (3 sets of 8-12, 4-6, 12-15)
- Dumbbell Bench Press (12 reps into 20 ERs)
- Cable Crossovers AMRAP
- Weighted Dips (3 sets of 8-12, 4-6, 12-15)
- Cable Kickbacks (12 reps into 20 ERs)
- Dumbbell Skull Crushers AMRAP
- 10 minutes of machine cardio
TUESDAY LEGS
- Front Squat (3 sets of 8-12, 4-6, 12-15)
- Stiff Legged Deadlift (3 sets of 8-12, 4-6, 12-15)
- Bulgarian Split Squats (8 reps into 15 ERs per side)
- Bridge Curls (12 reps into 20 ERs)
- Spanish Squat AMRAP
- Dumbbell Side Lunges AMRAP
- Pull-Through AMRAP
- SUPER SET: Seated Calf Raises + Single Calf Raises (2 sets to technical failure)
WEDNESDAY BACK, BICEPS, & HIIT
- Landmine Row (3 sets of 8-12, 4-6, 12-15)
- Zeus Rows (12 reps into 20 ERs)
- Weighted Pull-ups AMRAP
- Cross Body Hammer Curl (3 sets of 8-12, 4-6, 12-15)
- Spider Curl (12 reps into 20 ERs)
- Barbell Curl AMRAP
- Battle Ropes 5 minute TABATA
THURSDAY SHOULDERS & CORE
- Hang Clean and Press (3 sets of 8-12, 4-6, 12-15)
- Trap Bar Shrug (3 sets of 8-12, 4-6, 12-15)
- Dumbbell Lateral Raises (8 reps into 15 ERs)
- Reverse Cable Fly (12 reps into 20 ERs)
- Dumbbell Shoulder Press AMRAP
- Face-pull AMRAP
- CORE CIRCUIT (2 sets of 10 each side)
  - Hanging Leg Raises
  - Pallof Press
  - Rope Crunch
  - Slashers
  - Jack Knife
FRIDAY FULL BODY & BEAST MOVEMENT
- Trap Bar Deadlift (3 sets of 8-12, 4-6, 12-15)
- Landmine Belt Squats (12 reps into 20 ERs)
- Turkish Get-ups AMRAP
- Card Deck Circuit (1-2 rounds total)
  - Clubs: Dumbbell High Pull
  - Spades: Sledgehammer Swings
  - Diamonds: Clapping Push-ups
  - Hearts: Kettlebell Swings
- 10-15 minutes of Beast Movement
  - Bear Crawls
  - Kong Vaults
  - Crab Walks
  - Alligator Drag
  - Monkey Bars

WEEK TWO - CALISTHENICS

MONDAY PUSH & ANIMAL FLOW
- 100 Push-ups
- Archer Push-ups (2 sets to failure)
- Handstand Push-ups (2 sets to failure)
- Chest Dips (2 sets to failure)
- Banded Lateral Raises (2 sets of 15-20)
- Cobra Push-ups (2 sets to failure)
- Hand Release Push-ups AMRAP
- 10 minutes of Animal Flow
TUESDAY LEGS & STATIC STRETCHES
- 100 Squats
- 100 Alternating Sprinter Lunges
- Alternating Step-Ups (2 sets to failure)
- Cossack Squats (2 sets to failure)
- Nordic Curl (2 sets to failure)
- 3D Lunges AMRAP
- Single Pause Calf Raises (2 sets to failure)
- 5-10 minutes of full body stretching
WEDNESDAY PULL & STEADY STATE CARDIO
- 50 Pull-ups
- Archer Pull-ups (2 sets to failure)
- Chin-ups (2 sets to failure)
- Inverted Rows (2 sets to failure)
- Commando Pull-ups (2 sets to failure)
- TRX Face-pulls (2 sets of 10)
- Rope Climbs AMRAP
- 30+ minutes of hiking, swimming, running, or climbing
THURSDAY CORE & CAPOEIRA
- 100 Crunches
- TRI-SET: Hanging Pikes + Black Widow Knee Slides + Windshield Wiper (2 x fail)
- TRI-SET: L-Sits + Russian Twists + Oak Tree Step-outs (2 x fail)
- TRI-SET: Dragon Flag + Butterfly Sit-ups + TRX Fall-Outs (2 x fail)
- Reverse Hyper-Extensions AMRAP
- 10 minutes of Capoeira
FULL BODY FOREST
- Jump Squats (2 sets to failure; w/ mechanical drop set)
- Decline Push-ups (2 sets to failure; w/ mechanical drop set)
- Walking Lunges (2 sets to failure; w/ drop set)
- Rope Pull-ups (2 sets to failure; w/ drop set)
- Inchworms (2 sets to failure)
- Rucking (10-20 minutes)

Scorpion King · Jun 29, 2026

Calling it: no workout today. After Friday's intense workout, and how busy and hot this weekend was, I'm just going to stretch and do basic cardio.

Scorpion King · Jun 30, 2026

TUESDAY 6/30/2026: LEGS

You know, it just goes to show you how intense the Cimmerian routine really was when the routine based around Tarzan feels so much easier. Opted to lighten a few sets just to focus more on form but this'll be a solid split for sure!

FRONT SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 245 lbs, 12-15 at 185 lbs; mind form and endurance, may up this
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 205 lbs, 4-6 at 245 lbs, 12-15 at 185 lbs
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 100 lbs
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 65 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 115 lbs on the seated

Scorpion King · Jul 1, 2026

WEDNESDAY 7/1/2026: BACK, BICEPS, HIIT

Battle ropes are no one's friend.

LANDMINE ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 155 lbs
ZEUS ROWS: 12 reps into 20 ER's at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 45 lbs, 4-6 at 55 lbs, 12-15 at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/10 seconds off

Scorpion King · Jul 2, 2026

THURSDAY 7/2/2026: SHOULDERS AND CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 115 lbs, 4-6 at 125 lbs, 12-15 at 95 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs into 15 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 10 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 25 lbs
-ROPE CRUNCH at 65 lbs
-SLASHERS at 25 lbs
-JACK KNIFE

NancyTree · Jul 3, 2026

Scorpion King said:
Final week's King's Feast: Chicken Paprikash from Bram Stoker's "Dracula"; made with chicken thighs, paprika, salt, onions, chicken stock, vegetable oil, and flour, served with a side of gnocchi!

This may be my favorite King's Feast yet, and the fact that it was from my favorite horror story makes it all the better

View attachment 9551

Looks yummie!

Scorpion King · Jul 3, 2026

No workout today, my gym is closed for the holiday weekend.

Scorpion King · Jul 6, 2026

MONDAY 7/6/2026: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible; improve endurance
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure
CHEST DIPS: 2 sets to failure; mind form
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW: Primal Energy workout

Scorpion King · Jul 7, 2026

TUESDAY 7/7/2026: CALISTHENICS LEGS & STRETCHING

Add 20 lb vest on all but the squats, lunges and curls; add additional weights if needed.

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure
COSSACK SQUATS: 2 sets to failure
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP
SINGLE PAUSE CALF RAISES: 2 sets to failure

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch

Scorpion King · Jul 8, 2026

WEDNESDAY 7/8/2026: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form

Scorpion King · Jul 13, 2026

No workout Thursday or Friday, I was away in Acadia all weekend

Scorpion King · Jul 13, 2026

MONDAY 7/13/2026: CHEST, TRICEPS AND STEADY STATE CARDIO

It may be because I spent the weekend traveling up to Maine from Connecticut on Friday, camping out, hiking all day in Acadia National Park, and then driving all the way back home on Sunday but I was DRAGGING in the gym today. I also may need to relearn how to incline barbell press, it's been almost a year since I've done the movement. Hopefully it comes back quickly.

INCLINE BARBELL PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 175 lbs; mind form and hand placement
DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 80 lbs
CABLE CROSSOVERS: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 35 lbs, 4-6 at 45 lbs, 12-15 at 20 lbs
CABLE KICKBACKS: 12 reps into 20 ERs at 25 lbs; up this
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 30 lbs

STEADY STATE CARDIO: 10 minutes of Row Machine

Scorpion King · Jul 15, 2026

TUESDAY 7/14/2026: LEGS

FRONT SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 255 lbs, 12-15 at 185 lbs; mind form and endurance
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 205 lbs, 4-6 at 255 lbs, 12-15 at 185 lbs; up the first set
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 100 lbs; up this
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 65 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 160 lbs on the seated

Scorpion King · Jul 16, 2026

WEDNESDAY 7/15/2026: BACK, BICEPS, HIIT

LANDMINE ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 155 lbs
ZEUS ROWS: 12 reps into 20 ER's at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 45 lbs, 4-6 at 55 lbs, 12-15 at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/10 seconds off

Scorpion King · Jul 16, 2026

THURSDAY 7/16/2026: SHOULDERS AND CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 115 lbs, 4-6 at 125 lbs, 12-15 at 95 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs into 15 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 10 lbs; up this
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 35 lbs
-ROPE CRUNCH at 70 lbs
-SLASHERS at 35 lbs
-JACK KNIFE

Scorpion King · Jul 17, 2026

Alright, executive decision: no workout today.
I normally don't like to skip workouts, especially this one with the staggered weeks, but I haven't had a moment's rest since I got home from Acadia. I've actually lost some weight as a result.

Rest is vital, and non-negotiable people. It doesn't matter how you exercise, what your goals are or what your experience is: NONE of this shit is worth a damn if you can't recover from it.
So eat well, hydrate more than you think you need, stretch out, breathe and meditate, and aim for 8 hours of sleep a night.

Scorpion King · Jul 20, 2026

MONDAY 7/20/2026: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible; improve endurance
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure
CHEST DIPS: 2 sets to failure; mind form
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW: Primal Energy workout

Scorpion King · Jul 21, 2026

TUESDAY 7/21/2026: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP with 20 lb vest
SINGLE PAUSE CALF RAISES: 2 sets to failure with 20 lb vest

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch

Scorpion King · Jul 22, 2026

WEDNESDAY 7/22/2026: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form

Scorpion King · Jul 23, 2026

THURSDAY 7/23/2026: CORE AND CAPOEIRA

CRUNCHES: 100 reps in as few sets as possible

TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure

TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure

TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM

REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP

CAPOIERA: 10 minutes of skill and stance training; work on the martelo/roundhouse kick and the au/cartwheel

Scorpion King · Jul 27, 2026

MONDAY 7/27/2026: FULL BODY GUT CHECK

So because this week is going to be absolutely nuts and won't have time for my scheduled workouts, I'm doing a gut check week to keep myself where I need to be, and then next we'll I'll return to the Tarzan training.
The object of this workout centers around moving my body weight (205 lbs) as much as I can utilizing basic compound exercises. So pressing with about 10% of my bodyweight, pulling with about 25% of my bodyweight, squatting my bodyweight, and deadlifting twice my bodyweight. Ouch.

BARBELL SQUAT: 1 set to failure at 205 lbs (15 reps)
WEIGHTED PUSH-UPS: 1 set to failure at 25 lbs (20 reps)
WEIGHTED PULL-UPS: 1 set to failure at 50 lbs (6 reps)
TRAP BAR DEADLIFT: 1 set to failure at 410 lbs (4 reps)
CHEST DIPS: 60 seconds AMRAP
INVERTED ROWS: 60 seconds AMRAP
3D LUNGES: 60 seconds AMRAP
KETTLEBELL SWING: 60 seconds AMRAP at 40 lbs

Scorpion King · Aug 5, 2026

THURSDAY 7/30/2026: ULTIMATE AMRAP

Perform each exercise for 60 seconds AMRAP

DUMBBELL SPANISH SQUATS at 70 lbs
BRIDGE CURL
COSSACK SQUATS at 40 lbs
CABLE CROSSOVER at 25 lbs
CABLE W RAISES at 25 lbs
STRAIGHT ARM PULL-DOWN at 40 lbs
CABLE OVERHEAD EXTENSION at 25 lbs
ROPE CURL at 25 lbs
ROPE FRONT RAISE at 10 lbs
DUMBBELL LATERAL RAISES at 10 lbs
DUMBBELL SHRUG at 55 lbs
WRIST CURL at 15 lbs
SEATED KNEE TUCKS
FACE-PULL at 40 lbs
PULL-THROUGH at 85 lbs
SEATED CALF RAISES at 115 lbs

Scorpion King · Aug 5, 2026

No workouts Friday through Monday as I was away hiking and swimming in the Adirondacks

Scorpion King · Aug 5, 2026

TUESDAY 8/4/2026: LEGS

FRONT SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 255 lbs, 12-15 at 185 lbs; maaay up the first set
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 210 lbs, 4-6 at 255 lbs, 12-15 at 185 lbs
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 110 lbs
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 65 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 85 lbs; try upping this

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 160 lbs on the seated

Scorpion King · Aug 5, 2026

WEDNESDAY 8/5/2026: BACK, BICEPS, HIIT

LANDMINE ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 215 lbs, 12-15 at 155 lbs
ZEUS ROWS: 12 reps into 20 ER's at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
CROSS BODY HAMMER CURLS: 3 sets of 8-12 at 45 lbs, 4-6 at 55 lbs, 12-15 at 35 lbs
SPIDER CURL: 12 reps into 20 ER's at 40 lbs
BARBELL CURL: 60 seconds AMRAP at 50 lbs

BATTLE ROPES: 5 minutes tabata set, 30 seconds on/10 seconds off

Scorpion King · Aug 10, 2026

THURSDAY 8/6/2026: SHOULDERS AND CORE

HANG CLEAN AND PRESS: 3 sets of 8-12 at 115 lbs, 4-6 at 125 lbs, 12-15 at 95 lbs; mind form
TRAP BAR SHRUG: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs
DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs into 15 lbs
REVERSE CABLE FLY: 12 reps into 20 ER's at 15 lbs
DUMBBELL SHOULDER PRESS: 60 seconds AMRAP at 40 lbs
FACE-PULL: 60 seconds AMRAP at 50 lbs

CORE CIRCUIT: 2 sets of 10 each side
-HANGING LEG RAISES
-PALLOF PRESS at 35 lbs
-ROPE CRUNCH at 70 lbs
-SLASHERS at 35 lbs
-JACK KNIFE

Scorpion King · Aug 10, 2026

No workout on Friday because I woke up with a fever that pretty much killed my weekend.

Scorpion King · Aug 10, 2026

MONDAY 8/10/2026: CALISTHENICS PUSH & ANIMAL FLOW

PUSH-UPS: 100 reps in as few sets as possible; improve endurance
ARCHER PUSH-UPS: 2 sets to failure; mind form
HANDSTAND PUSH-UPS: 2 sets to failure
CHEST DIPS: 2 sets to failure; mind form
BANDED LATERAL RAISES: 2 sets of 15-20 per side with slow negative
COBRA PUSH-UPS: 2 sets to failure
HAND-RELEASE PUSH-UPS: 60 seconds AMRAP

ANIMAL FLOW: Primal Energy workout

graoumia · Aug 10, 2026

Scorpion King said:
No workout on Friday because I woke up with a fever that pretty much killed my weekend.

Sorry to read that, are you better today?

Scorpion King · Aug 11, 2026

TUESDAY 8/11/2026: CALISTHENICS LEGS & STRETCHING

SQUATS: 100 reps in as few sets as possible
ALTERNATING SPRINT LUNGES: 100 reps, 50 reps per side, in as few sets as possible
ALTERNATING STEP-UPS: 2 sets to failure with 20 lb vest
COSSACK SQUATS: 2 sets to failure with 20 lb vest
NORDIC CURL: 2 sets to failure with band
3D LUNGES: 60 seconds AMRAP with 20 lb vest
SINGLE PAUSE CALF RAISES: 2 sets to failure with 20 lb vest

STRETCHING: Deep squat, side split, 90/90 stretch, bridge and reach, rolling crucifix, cobra, downward dog, rag doll, hip hinge, side reach stretch

Scorpion King · Aug 11, 2026

graoumia said:
Sorry to read that, are you better today?

Much

Scorpion King · Aug 12, 2026

WEDNESDAY 8/12/2026: CALISTHENICS PULL

PULL-UPS: 50 pull-ups in as few sets as possible
ARCHER PULL-UPS: 2 sets to failure; improve form
CHIN-UPS: 2 sets to failure
INVERTED ROWS: 2 sets to failure
COMMANDO PULL-UPS: 2 sets to failure
TRX FACE-PULLS: 2 sets of 10
ROPE CLIMB: 60 seconds AMRAP; improve form

Scorpion King · Aug 13, 2026

THURSDAY 8/13/2026: CORE AND CAPOEIRA

CRUNCHES: 100 reps in as few sets as possible

TRI-SET
HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure

TRI-SET
L-SIT + RUSSIAN TWISTS + OAK TREE STEP-OUTS: 2 sets to failure

TRI-SET
DRAGON FLAG + BUTTERFLY SIT-UPS + TRX FALL-OUTS: 2 sets to failure; MIND FORM

REVERSE HYPER-EXTENSIONS: 60 seconds AMRAP

CAPOIERA: 10 minutes of skill and stance training; work on the martelo/roundhouse kick and the au/cartwheel

Scorpion King · Aug 17, 2026

FRIDAY 8/14/2025: FULL BODY FOREST CALISTHENICS & ARCHERY

JUMP SQUATS: 2 sets to failure into mechanical drop set of air squats with 15 lb backpack
DECLINE PUSH-UPS: 2 sets to failure into mechanical drop set of regular push-ups with 15 lb backpack
WALKING LUNGES: 2 sets to failure with drop set, 15 lb backpack to nothing
ROPE PULL-UPS: 2 sets to failure with drop set, 15 lb backpack to nothing
INCHWORMS: 2 sets to failure with 15 lb backpack
RUCKING: 30 minutes with a 15 lb backpack

ARCHERY: 30 minutes, work on mindfulness

Scorpion King · Aug 17, 2026

MONDAY 8/17/2026: CHEST, TRICEPS AND STEADY STATE CARDIO

INCLINE BARBELL PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 175 lbs; mind form and hand placement
DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 80 lbs; may up this
CABLE CROSSOVERS: 60 seconds AMRAP at 25 lbs
WEIGHTED DIPS: 3 sets of 8-12 at 35 lbs, 4-6 at 45 lbs, 12-15 at 20 lbs
CABLE KICKBACKS: 12 reps into 20 ERs at 30 lbs
DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 30 lbs

STEADY STATE CARDIO: 10 minutes of Row Machine

Scorpion King · Aug 18, 2026

TUESDAY 8/18/2026: LEGS

I overshot the first two front squat sets, my endurance is SHOT.

FRONT SQUAT: 3 sets of 8-12 at 225 lbs, 4-6 at 260 lbs, 12-15 at 185 lbs; lower the second set
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 215 lbs, 4-6 at 260 lbs, 12-15 at 185 lbs
BULGARIAN SPLIT SQUATS: 8 reps in 15 reps per side at 110 lbs
BRIDGE CURL: 12 reps into 20 ER's
DUMBBELL SPANISH SQUAT: 60 seconds AMRAP at 65 lbs
DUMBBELL SIDE LUNGES: 60 seconds AMRAP at 50 lbs
PULL-THROUGH: 60 seconds AMRAP at 90 lbs; up this

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 2 sets to technical failure, 160 lbs on the seated