Recent content by Scorpion King

7/25/2024: CALISTHENICS CORE & BEAST MOVEMENT -sigh- who put this together? Who decided to put all of the hardest ab exercises together? Oh yeah it was me... CRUNCHES: 100 reps in as few sets as possible TRI-SET HANGING PIKES + BLACK WIDOW KNEE SLIDES + WINDSHIELD WIPERS: 2 sets to failure...

7/24/2024: CALISTHENICS PULL PULL-UPS: 50 pull-ups in as few sets as possible ARCHER PULL-UPS: 2 sets to failure; improve form and mind endurance CHIN-UPS: 2 sets to failure INVERTED ROWS: 2 sets to failure COMMANDO PULL-UPS: 2 sets to failure; be sure to use v bar TRX FACE-PULLS: 2 sets of 10...

TUESDAY 7/23/2024: CALISTHENICS LEGS & STRETCHING SQUATS: 100 reps in as few sets as possible; consider adding the vest 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...

7/22/2024: CALISTHENICS PUSH & ANIMAL FLOW PUSH-UPS: 100 reps in as few sets as possible ARCHER PUSH-UPS: 2 sets to failure; mind form and mind breathing HANDSTAND PUSH-UPS: 2 sets to failure; improve form CHEST DIPS: 2 sets to failure; mind endurance BANDED LATERAL RAISES: 2 sets of 15-20 per...

FRIDAY 7/19/2024: FULL BODY This one hurt. Had to skip Capoeira for time reasons. TRAP BAR DEADLIFT: 3 sets of 8-12 at 320 lbs, 4-6 at 370 lbs, 12-15 at 230 lbs; up the first two and mind form LANDMINE BELT SQUATS: 12 reps into 20 ER's at 180 lbs; mind form and set up! TURKISH GET-UPS: 60...

THURSDAY 7/18/2024: SHOULDERS & CORE HANG CLEAN AND PRESS: 3 sets of 8-12 at 95 lbs, 4-6 at 105 lbs, 12-15 at 85 lbs; mind form TRAP BAR SHRUG: 3 sets of 8-12 at 160 lbs, 4-6 at 190 lbs, 12-15 at 135 lbs; up the first two DUMBBELL LATERAL RAISES: 8 reps into 15 ER's at 30 lbs REVERSE CABLE FLY...

WEDNESDAY 7/17/2024: BACK & BICEPS Opted to skip the HIIT today, I had enough cardio over the week. LANDMINE ROW: 3 sets of 8-12 at 190 lbs, 4-6 at 200 lbs, 12-15 at 155 lbs; up the first two ZEUS ROWS: 12 reps into 20 ER's at 50 lbs WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs CROSS BODY...

TUESDAY 7/16/2024: LEGS FRONT SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; mind form and endurance STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs; mind form and up all 3 by 10 lbs BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at...

MONDAY 7/15/2024: CHEST AND TRICEPS Wasn't able to finish out last week because New York. As such I also skipped cardio today because ouch. INCLINE BARBELL PRESS: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; mind form and up the last two DUMBBELL BENCH PRESS: 12 reps into 20...

7/10/2024: PULL & CARDIO 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; mind endurance INVERTED ROWS: 2 sets to failure COMMANDO PULL-UPS: 2 sets to failure; improve form TRX FACE-PULLS: 2 sets of 10 ROPE CLIMB: 60...

TUESDAY 7/9/2024: LEGS & STRETCHING If you ever think you have strong hamstrings, try the Nordic curl, and see how wrong you really are. 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...

7/8/2024: CALISTHENICS PUSH & ANIMAL FLOW Ow. PUSH-UPS: 100 reps in as few sets as possible ARCHER PUSH-UPS: 2 sets to failure; mind form and mind breathing HANDSTAND PUSH-UPS: 2 sets to failure; improve form CHEST DIPS: 2 sets to failure; mind endurance BANDED LATERAL RAISES: 2 sets of...

No workouts Thursday or Friday. Holiday followed by a day of just plain exhausted. Friday will be devoted to nothing but stretching and rehabilitation, this weekend is reserved for hiking and yardwork, maybe even the bow. Next week is bodyweight training so that'll be fun too.

WEDNESDAY 7/3/2024: BACK, BICEPS, HIIT I can feel my strength growing back! LANDMINE ROW: 3 sets of 8-12 at 185 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; up the first two ZEUS ROWS: 12 reps into 20 ER's at 50 lbs WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs CROSS BODY HAMMER CURLS: 3 sets of...

TUESDAY 7/2/2024: LEGS All in all this could have been a lot worse. If I were at my full strength this would be a helluva workout. FRONT SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; mind form and endurance STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs...