Scorpion King: The Lion of Olympus

Scorpion King

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New check-in thread. I was hoping the move wouldn't happen for another week but that would have been too convenient.
Gonna use this routine for one more week and then do something different for October.

MONDAY CHEST AND TRICEPS:
Incline Barbell Press (3 x 8-12, 4-6, 12-15)
Close grip Dumbbell Press (3 x 6-8)
Cable Crossovers (2 x 5)
SUPERSET: Triceps Push-down + Overhead Cable Extension (2 x 10)
SUPERSET: 3D Crossovers + Push-ups (2 x 5 per side, push-ups to technical failure)
Weighted Dips (2 x 5-10)

TUESDAY LEGS:
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 6-8)
Leg Press (2 x 5)
SUPERSET: Cossack Squats + Cable Hip-extensions (2 x 10)
SUPERSET: Dumbbell Lunges + Glute Bridge (2 x 5 per side, bridges to technical failure)
Pull-Through (2 x 5-10)
Single Calf Raises (1 set of 50 per side)

WEDNESDAY BACK AND BICEPS:
T-Bar Row (3 x 8-12, 4-6, 12-15)
Seated Cable Row (3 x 6-8)
One-Arm Pull-down (2 x 5 per side)
SUPERSET: Dumbbell Curl + Hammer Curl (2 x 10)
SUPERSET: High Cable Curl + Straight Arm Pull-down (2 x 10)
Weighted Pull-ups (2 x 5-10)

THURSDAY SHOULDERS:
Military Press (3 x 8-12, 4-6, 12-15)
Cable Shrugs (3 x 6-8)
Dumbbell High-pull (2 x 5)
SUPERSET: Arnold Press + Dumbbell Front Raises (2 x 10)
SUPERSET: Cable W Raises + Cable Lateral Raises (2 x 10; 5 per side on laterals)
Face-pull (2 x 5-10)

FRIDAY CIRCUIT:
*Complete 3 rounds for time*
30 Bodyweight Squats
25 Kettlebell Swings
20 Side Lunges
15 Deadlifts
10 Hand-Release Push-ups
8 Med Ball Slams
6 Weighted Levitation Crunches
30-60 second Superman hold

SATURDAY CORE:
-Hanging Leg Raises (3 x to failure)
-Cable Chops (3 x 6-8 per side) *change level per set*
-Oak Tree Step-outs (2 x 5 per side)
-SUPERSET: Knee-to-Elbow Crunches + Ab Wheel Roll-out (2 x 10)
-SUPERSET: Get-up Thrusts + V-Ups (2 x 10)
-Banded Punches (2 x AMRAP)

MONDAY: Heavy bag session
TUESDAY: Tai Chi
WEDNESDAY: HIIT
THURSDAY: Yoga
FRIDAY: Steady state cardio
SATURDAY: Hike or trail run
 

Scorpion King

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MONDAY 9/26/2022: CHEST, TRICEPS, HIKE

Final week on this split. Wanted to use the heavy bag but someone decided to workout RIGHT next to it -_-

INCLINE BARBELL PRESS: 3 sets of 8-12 at 170 lbs, 4-6 at 180 lbs, 12-15 at 155 lbs
CLOSE GRIP DUMBBELL PRESS: 3 sets of 6-8 at 70 lbs
CABLE CROSSOVERS: 2 sets of 5 at 35 lbs

SUPER SET
TRICEPS PUSH-DOWN + OVERHEAD CABLE EXTENSION: 2 sets of 10 at 45 lbs

SUPER SET
3-D CROSSOVERS + PUSH-UPS: 2 sets of 5 per side at 30 lbs and to technical failure respectively

WEIGHTED DIPS: 2 sets of 5-10 at 25 lbs
 

Scorpion King

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TUESDAY 9/27/2022: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 220 lbs, 12-15 at 165 lbs; up the second set
ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs
LEG PRESS: 2 sets of 5 at 660 lbs; 6 plates per side

SUPER SET
COSSACK SQUATS + CABLE HIP-EXTENSIONS: 2 sets of 10 per side at 45 lbs and 10 lbs respectively

SUPER SET
DUMBBELL LUNGES + GLUTE BRIDGES: 2 sets of 5 per side and to failure at 90 lbs respectively

PULL-THROUGH: 2 sets of 5-10 at 110 lbs
SINGLE CALF RAISES: 1 set of 50 per side at 20 lbs
 

Scorpion King

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WEDNESDAY 9/28/2022: BACK AND BICEPS

T-BAR ROW: 3 sets of 8-12 at 180 lbs, 4-6 at 190 lbs, 12-15 at 135 lbs; up the first two sets
SEATED CABLE ROW: 3 sets of 6-8 at 200 lbs
ONE ARM PULL-DOWN: 2 sets of 5 at 85 lbs

SUPER SET
DUMBBELL CURL + HAMMER CURL: 2 sets of 10 at 25 lbs

SUPER SET
HIGH CABLE CURL + STRAIGHT ARM PULL-DOWN: 2 sets of 10 at 50 lbs

WEIGHTED PULL-UPS: 2 sets of 5-10 at 35 lbs
 

Scorpion King

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THURSDAY 9/29/2022: SHOULDERS

MILITARY PRESS: 3 sets of 8-12 at 125 lbs, 4-6 at 135 lbs, 12-15 at 110 lbs
CABLE SHRUGS: 3 sets of 6-8 at 90 lbs
DUMBBELL HIGH PULL: 2 sets of 5 at 40 lbs

SUPER SET
ARNOLD PRESS + DUMBBELL FRONT RAISES: 2 sets of 10 at 30 lbs and 10 lbs

SUPER SET
CABLE W RAISES + CABLE LATERAL RAISES: 2 sets of 10 at 45 lbs and 15 lbs respectively

FACE-PULL: 2 sets of 5-10 at 55 lbs
 

Scorpion King

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FRIDAY 9/30/2022: FULL BODY

Repeat each exercise with no rest until completed. 2-5 minute rest between sets. 3 sets total.

30 Body Weight Squats
25 Kettlebell Swings at 25 lbs
20 Side Lunges
15 Trap Bar Deadlift at 160 lbs
10 Hand Release Push-ups
8 Medicine Ball Slams at 6 lbs
6 Levitation Crunches at 20 lbs
 

Scorpion King

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OCTOBER 2022: 5 Day Split Hero Mode

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 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 (1 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 + Bicycle Crunches (1 x to failure)

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: Tricep Push-downs + Reverse grip Push-downs (2 x 15)
-SUPER SET: Incline Dumbbell Curl + High Cable Curl (2 x 15)

MONDAY: Heavy bag session
TUESDAY: Tai Chi or Archery
WEDNESDAY: Yoga
THURSDAY: Off
FRIDAY: Steady state cardio
 
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Scorpion King

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MONDAY 10/3/2022: CHEST AND HEAVY BAG

Solid first day all considered. If anyone has any quick set drills for the heavy bag it'd be appreciated.

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 80 lbs, 4-6 at 90 lbs, 12-15 at 70 lbs; mind form
CABLE CROSSOVERS: 3 sets of 12 at 20 lbs; consider upping this
DUMBBELL PULL-OVER: 3 sets of 15 at 50 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs

SUPER SET
CHEST DIPS + PUSH-UPS: 2 sets to failure; consider using the weighted vest

HEAVY BAG: 10 minutes of Boxing techniques
 

Scorpion King

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TUESDAY 10/4/2022: LEGS

Solid leg day, still missed the Tai Chi -_-

TRAP BAR DEADLIFT: 3 sets of 8-12 at 230 lbs, 4-6 at 300 lbs, 12-15 at 210 lbs; up the first set to 250, the second to 320, the third to 230
DUMBBELL LUNGES: 3 sets of 5 per side at 120 lbs
PULL-THROUGH: 3 sets of 8-10 at 115 lbs; consider upping this
HERCULES CHAINS: 60 seconds AMRAP at 50 lbs; up this
BRIDGE CURL: 2 sets of 15

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 10-12 respectively at 670 lbs (5 plates) at 45 lbs; up these

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 respectively at 75 lbs and 180 lbs
 

Scorpion King

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WEDNESDAY 10/5/2022: BACK AND YOGA

T-BAR ROW: 3 sets of 8-12 at 175 lbs, 4-6 at 190 lbs, 12-15 at 155 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 30 lbs
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, 35 lbs on the pull-down

SUPERMANS: 1 set of 15
YOGA: Inner Strength Workout
 

Scorpion King

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FRIDAY 10/7/2022: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 70 lbs, 4-6 at 80 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 30 lbs
DUMBBELL SKULL CRUSHERS: 2 sets of 8-10 at 35 lbs
HAMMER CURL: 2 sets of 8-10 at 35 lbs

SUPER SET
TRICEPS PUSH-DOWN + REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 40 lbs

SUPER SET
INCLINE DUMBBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 25 lbs and 35 lbs respectively

STAIRMASTER: 200 steps at 8 speed
 

Scorpion King

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MONDAY 10/10/2022: CHEST AND HEAVY BAG

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 80 lbs, 4-6 at 90 lbs, 12-15 at 70 lbs; up the first set
CABLE CROSSOVERS: 3 sets of 12 at 20 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 50 lbs; up this
SVEND PRESS: 2 sets of 10 at 20 lbs

SUPER SET
CHEST DIPS + PUSH-UPS: 2 sets to failure; use the weighted vest

HEAVY BAG: 10 minutes of Boxing techniques
 

Scorpion King

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TUESDAY 10/11/2022: LEGS

TRAP BAR DEADLIFT: 3 sets of 8-12 at 250 lbs, 4-6 at 320 lbs, 12-15 at 230 lbs; up the first set 2 sets, mind form and stay off the platform
DUMBBELL LUNGES: 3 sets of 5 per side at 120 lbs; mind form
PULL-THROUGH: 3 sets of 8-10 at 115 lbs; up this
HERCULES CHAINS: 60 seconds AMRAP at 55 lbs; up this
BRIDGE CURL: 2 sets of 15

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 10-12 respectively at 720 lbs (5 plates plus 50 lbs) at 50 lbs

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 respectively at 75 lbs and 180 lbs
 

Scorpion King

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WEDNESDAY 10/12/2022: BACK AND YOGA
T-BAR ROW: 3 sets of 8-12 at 175 lbs, 4-6 at 210 lbs, 12-15 at 155 lbs; up the first set
WEIGHTED PULL-UPS: 3 sets of 8-10 at 30 lbs; up this
ZEUS ROWS: 3 sets of 10-12 at 55 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, 40 lbs on the pull-down

SUPERMANS: 1 set of 15
YOGA: Dreamcatcher
 

Scorpion King

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THURSDAY 10/13/2022: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 115 lbs, 4-6 at 125 lbs, 12-15 at 105 lbs
FACE-PULL: 3 sets of 12 at 55 lbs; go slow and mind form
DUMBBELL LATERAL RAISES: 3 sets of 15 at 15 lbs; long arm

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 15 lbs and 25 lbs respectively; up the Supermans

LANDMINE 180's: 3 sets of 8-12 at 115 lbs, 4-6 at 130 lbs, 12-15 at 100 lbs
ROPE CRUNCH: 2 sets of 12 at 50 lbs
TORNADO CHOPS: 2 sets of 10 per side

SUPER SET
PIKES + BICYCLE CRUNCHES: 1 set to failure
 

Scorpion King

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MONDAY 10/17/2022: CHEST AND HEAVY BAG

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 70 lbs
CABLE CROSSOVERS: 3 sets of 12 at 20 lbs; consider upping this
DUMBBELL PULL-OVER: 3 sets of 15 at 50 lbs; mind form
SVEND PRESS: 2 sets of 10 at 20 lbs

SUPER SET
CHEST DIPS + PUSH-UPS: 2 sets to failure with 20 lb weighted vest

HEAVY BAG: 10 minutes of Boxing techniques
 

Scorpion King

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TUESDAY 10/18/2022: LEGS

TRAP BAR DEADLIFT: 3 sets of 8-12 at 255 lbs, 4-6 at 330 lbs, 12-15 at 230 lbs; up all 3 sets, mind form and stay off the platform
DUMBBELL LUNGES: 3 sets of 5 per side at 120 lbs; mind form
PULL-THROUGH: 3 sets of 8-10 at 120 lbs
HERCULES CHAINS: 60 seconds AMRAP at 60 lbs; up this
BRIDGE CURL: 2 sets of 15

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 10-12 respectively at 720 lbs (5 plates plus 50 lbs) at 50 lbs

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 respectively at 160 lbs and 180 lbs
 

Scorpion King

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WEDNESDAY 10/19/2022: BACK AND YOGA

T-BAR ROW: 3 sets of 8-12 at 185 lbs, 4-6 at 210 lbs, 12-15 at 155 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs
ZEUS ROWS: 3 sets of 10-12 at 55 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, 40 lbs on the pull-down

SUPERMANS: 1 set of 15
YOGA: Dreamcatcher
 

Scorpion King

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THURSDAY 10/20/2022: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 115 lbs, 4-6 at 125 lbs, 12-15 at 105 lbs; up the first two sets
FACE-PULL: 3 sets of 12 at 55 lbs; go slow and mind form
DUMBBELL LATERAL RAISES: 3 sets of 15 at 15 lbs; long arm

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 15 lbs and 25 lbs respectively

LANDMINE 180's: 3 sets of 8-12 at 115 lbs, 4-6 at 130 lbs, 12-15 at 100 lbs
ROPE CRUNCH: 2 sets of 12 at 50 lbs; mind form
TORNADO CHOPS: 2 sets of 10 per side

SUPER SET
PIKES + BICYCLE CRUNCHES: 1 set to failure
 

Scorpion King

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FRIDAY 10/21/2022: ARMS

Didn't have the time to do my regularly scheduled workout so I did a quick technique called Hell-in-a-Hundred. With a resistance band, 20 bicep curls and 20 overhead extensions repeatedly until 100 reps of both are completed, no rest between. In case you're wondering it fucking hurt.

SUPER SET
RESISTANCE BAND CURLS + RESISTANCE BAND OVERHEAD EXTENSIONS: Hell in a Hundred
 

Scorpion King

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MONDAY 10/24/2022: CHEST

Final week. Managed to only get 3 on the 95's which bums me out honestly. Also had to skip the heavy bag session due to time constraints.

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 95 lbs, 12-15 at 70 lbs; up the first and third set
CABLE CROSSOVERS: 3 sets of 12 at 25 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 50 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs

SUPER SET
CHEST DIPS + PUSH-UPS: 2 sets to failure with 20 lb weighted vest
 

Scorpion King

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TUESDAY 10/25/2022: LEGS

TRAP BAR DEADLIFT: 3 sets of 8-12 at 260 lbs, 4-6 at 340 lbs, 12-15 at 240 lbs; up first 2 sets, mind form and stay off the platform
DUMBBELL LUNGES: 3 sets of 5 per side at 120 lbs; mind form
PULL-THROUGH: 3 sets of 8-10 at 120 lbs; up this
HERCULES CHAINS: 60 seconds AMRAP at 65 lbs
BRIDGE CURL: 2 sets of 15

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 10-12 respectively at 720 lbs (5 plates plus 50 lbs) at 50 lbs

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 respectively at 160 lbs and 180 lbs
 
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Scorpion King

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WEDNESDAY 10/26/2022: BACK

T-BAR ROW: 3 sets of 8-12 at 185 lbs, 4-6 at 220 lbs, 12-15 at 155 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs
ZEUS ROWS: 3 sets of 10-12 at 55 lbs; up this
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 on the pull-down

SUPERMANS: 1 set of 15
 

Scorpion King

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THURSDAY 10/27/2022: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 120 lbs, 4-6 at 130 lbs, 12-15 at 105 lbs
FACE-PULL: 3 sets of 12 at 55 lbs; go slow and mind form
DUMBBELL LATERAL RAISES: 3 sets of 15 at 15 lbs; long arm

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 15 lbs and 25 lbs respectively

LANDMINE 180's: 3 sets of 8-12 at 115 lbs, 4-6 at 130 lbs, 12-15 at 100 lbs
ROPE CRUNCH: 2 sets of 12 at 50 lbs; mind form
TORNADO CHOPS: 2 sets of 10 per side

SUPER SET
PIKES + BICYCLE CRUNCHES: 1 set to failure
 

Scorpion King

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FRIDAY 10/28/2022: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 75 lbs, 4-6 at 85 lbs, 12-15 at 65 lbs
SPIDER CURL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL SKULL CRUSHERS: 2 sets of 8-10 at 35 lbs
HAMMER CURL: 2 sets of 8-10 at 35 lbs; up this

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

SUPER SET
INCLINE DUMBBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 25 lbs and 35 lbs respectively

STAIRMASTER: 200 steps at 8 speed
 
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Scorpion King

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FRIDAY 11/4/2022: FULL BODY

GOBLET SQUAT + REVERSE LUNGES 60 second AMRAP
PULL-THROUGH 60 second AMRAP
COSSACK SQUATS 60 second AMRAP
10 STATIC-HOLD PUSH-UPS
10 STATIC-HOLD INVERTED ROWS
50 RESISTANCE BAND CURLS + OVERHEAD EXTENSIONS
 

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NOVEMBER 2022: Titan Mode

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)
Face-pull CLUSTER
Lateral Raises AMRAP

ARMS
Close grip Dumbbell press (2 x 6)
Preacher Curl (2 x 6)
Cable Kickbacks (2 x 15 per side)
Lip Buster 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: Heavy Bag session or Yoga Flow
TUESDAY: Tai Chi
WEDNESDAY: HIIT or Archery
THURSDAY: Yoga or Mobility Drills
FRIDAY: Steady state cardio
SATURDAY: Hiking or other outdoor activity
 

Scorpion King

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MONDAY 11/7/2022: CHEST

INCLINE BARBELL PRESS: 3 sets of 8-12 at 170 lbs, 4-6 at 185 lbs, 12-15 at 155 lbs; up the last two
DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 60 lbs; consider upping this

SUPER SET
CABLE CROSSOVER + 3D CROSSOVER: 2 sets of 10 at 25 lbs; consider upping this too

DUMBBELL PULLOVER: Cluster set at 60 lbs; up this and mind form
BOSU PUSH-UPS: 60 seconds AMRAP
 

Scorpion King

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TUESDAY 11/8/2022: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 175 lbs; up the first two
ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs; mind form
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs; consider upping this

SUPER SET
BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 60 lbs and 10 lbs respectively; consider upping these

BRIDGE CURLS: Cluster set; consider ankle weights
LEG PRESS: 60 seconds AMRAP at 570 lbs; 5 plates
SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest
 

Scorpion King

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WEDNESDAY 11/9/2022: BACK

LANDMINE ROWS: 3 sets of 8-12 at 170 lbs, 4-6 at 185 lbs, 12-15 at 160 lbs; mind form
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind form before upping weight
ONE ARM ROW: 2 sets of 5 per side at 90 lbs; consider upping this

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROW: 2 sets of 10 at 75 lbs and 55 lbs

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

Scorpion King

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FRIDAY 11/11/2022: ARMS AND CARDIO

We lost Batman today. RIP Kevin Conroy

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs; consider upping this
PREACHER CURL: 2 sets of 6 at 70 lbs; mind form
CABLE KICKBACKS: 2 sets of 15 per side at 20 lbs
LIP BUSTER CURLS: 2 sets of 15 per side at 20 lbs
ROPE PUSH-DOWN: Cluster set at 55 lbs
INCLINE DUMBBELL CURL: Cluster set at 30 lbs

SUPER SET
REVERSE PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 55 lbs and 40 lbs respectively

STAIR MASTER: 200 steps at 10 speed
 

Scorpion King

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MONDAY 11/14/2022: CHEST

INCLINE BARBELL PRESS: 3 sets of 8-12 at 170 lbs, 4-6 at 190 lbs, 12-15 at 160 lbs; up the first two
DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs; remember a wider grip
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 65 lbs

SUPER SET
CABLE CROSSOVER + 3D CROSSOVER: 2 sets of 10 at 30 lbs

DUMBBELL PULLOVER: Cluster set at 65 lbs; mind form
BOSU PUSH-UPS: 60 seconds AMRAP
 

Scorpion King

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TUESDAY 11/15/2022: LEGS AND TAI CHI

BARBELL SQUAT: 3 sets of 8-12 at 210 lbs, 4-6 at 230 lbs, 12-15 at 185 lbs; up the first two and mind form
ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs; consider upping this and mind form
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 60 lbs and 10 lbs respectively; consider upping these

BRIDGE CURLS: Cluster set; consider ankle weights
LEG PRESS: 60 seconds AMRAP at 570 lbs; 5 plates
SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest

TAI CHI: Tai Chi for Osteoporosis
 
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Scorpion King

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WEDNESDAY 11/16/2022: BACK

LANDMINE ROWS: 3 sets of 8-12 at 170 lbs, 4-6 at 185 lbs, 12-15 at 165 lbs; up the first two mind form
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind form before upping weight
ONE ARM ROW: 2 sets of 5 per side at 90 lbs; consider upping this

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROW: 2 sets of 10 at 75 lbs and 55 lbs

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

Scorpion King

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FRIDAY 11/18/2022: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs; consider upping this
PREACHER CURL: 2 sets of 6 at 70 lbs; consider upping this
CABLE KICKBACKS: 2 sets of 15 per side at 20 lbs
LIP BUSTER CURLS: 2 sets of 15 per side at 20 lbs
ROPE PUSH-DOWN: Cluster set at 55 lbs; up this
INCLINE DUMBBELL CURL: Cluster set at 30 lbs

SUPER SET
REVERSE PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 55 lbs and 40 lbs respectively; up the curls

STAIR MASTER: 200 steps at 10 speed
 

Scorpion King

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MONDAY 11/21/2022: CHEST AND YOGA FLOW

INCLINE BARBELL PRESS: 3 sets of 8-12 at 175 lbs, 4-6 at 195 lbs, 12-15 at 160 lbs; mind form
DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs; remember a wider grip
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 65 lbs; consider upping this

SUPER SET
CABLE CROSSOVER + 3D CROSSOVER: 2 sets of 10 at 30 lbs

DUMBBELL PULLOVER: Cluster set at 65 lbs; up this and mind form
BOSU PUSH-UPS: 60 seconds AMRAP

YOGA FLOW:
 

Scorpion King

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TUESDAY 11/22/2022: LEGS AND TAI CHI

BARBELL SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 235 lbs, 12-15 at 185 lbs; up the second set and mind form
ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs; consider upping this and 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 60 lbs and 10 lbs respectively; up the split squats

BRIDGE CURLS: Cluster set; consider ankle weights
LEG PRESS: 60 seconds AMRAP at 570 lbs; 5 plates
SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest

TAI CHI: Tai Chi for Osteoporosis
 

Scorpion King

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WEDNESDAY 11/23/2022: BACK

LANDMINE ROWS: 3 sets of 8-12 at 175 lbs, 4-6 at 190 lbs, 12-15 at 165 lbs; up the first two mind form
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind form
ONE ARM ROW: 2 sets of 5 per side at 95 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROW: 2 sets of 10 at 75 lbs and 55 lbs

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

Scorpion King

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MONDAY 11/28/2022: CHEST AND YOGA FLOW

One more week

INCLINE BARBELL PRESS: 3 sets of 8-12 at 175 lbs, 4-6 at 195 lbs, 12-15 at 160 lbs; mind form
DECLINE BARBELL PRESS: 3 sets of 6-8 at 165 lbs; remember a wider grip
ALTERNATING DUMBBELL PRESS: 2 sets of 5 per side at 70 lbs

SUPER SET
CABLE CROSSOVER + 3D CROSSOVER: 2 sets of 10 at 30 lbs

DUMBBELL PULLOVER: Cluster set at 70 lbs; mind form
BOSU PUSH-UPS: 60 seconds AMRAP

YOGA FLOW:
 

Scorpion King

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TUESDAY 11/29/2022: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 240 lbs, 12-15 at 185 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 6-8 at 170 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 70 lbs and 10 lbs respectively; up the split squats

BRIDGE CURLS: Cluster set; consider ankle weights
LEG PRESS: 60 seconds AMRAP at 570 lbs; 5 plates
SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest
 

Scorpion King

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WEDNESDAY 11/23/2022: BACK

LANDMINE ROWS: 3 sets of 8-12 at 180 lbs, 4-6 at 195 lbs, 12-15 at 165 lbs; mind form
WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; mind form
ONE ARM ROW: 2 sets of 5 per side at 95 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROW: 2 sets of 10 at 75 lbs and 55 lbs; up the shotguns

STRAIGHT ARM PULL-DOWN: Cluster set at 65 lbs
INVERTED ROWS: 60 seconds AMRAP
 

Scorpion King

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December 2022: Villain mode

Last month, while having some solid training days, lacked when it came to shoulders and arms, partially because of me and partially because of real life. This month I'm tackling a routine based around what Dwayne Johnson utilized for Black Adam. The idea is lower weights, high volume, and attacking the muscles from all angles. This routine utilizes exaggerated negatives, holds, super sets, tri-sets, and even positions of flexion. In translation, my muscles are fucked.

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)
Hercules Chains (25 reps)
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: Heavy Bag or Yoga
TUESDAY: Tai Chi
WEDNESDAY: HIIT
THURSDAY:
FRIDAY: Steady state cardio
WEEKENDS: Hiking, yardwork, or archery
 

Scorpion King

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MONDAY 12/5/2022: CHEST AND YOGA

Well. That hurt.

CABLE CROSSOVER: 3 sets of 12 at 20 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 60 lbs; ouch
INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a 2 second hold, 12 with a 2 second hold at 65 lbs and 40 lbs respectively

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

YOGA: Chrysalis workout
 
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