Scorpion King: The Lion of Olympus

Scorpion King

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THURSDAY 12/8/2022: SHOULDERS AND YOGA

This workout was weird. Normally I start with a shoulder press and end with a face-pull, this was the opposite!

FACE-PULL: 3 sets of 12 at 50 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 with a 2 second hold at 35 lbs
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12 at 15 lbs; may up this

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 35 lbs and 10 lbs respectively

YOGA: Self Care workout
 
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Scorpion King

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FRIDAY 12/9/2022: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 40 lbs; up this
DUMBBELL SKULL CRUSHERS: 2 sets of 12 at 20 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 10 lbs and 15 lbs respectively

BARBELL CURL: 3 sets of 20 at 50 lbs
LIP BUSTER CURL: 2 sets of 12 at 10 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 15 lbs
 

Scorpion King

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MONDAY 12/12/2022: CHEST

CABLE CROSSOVER: 3 sets of 12 at 25 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 65 lbs
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; up the first one

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; up this
 

Scorpion King

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TUESDAY 12/13/2022: LEGS

Yeah this one still hurts.

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 110 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 210 lbs; mind form
HERCULES CHAINS: 25 reps at 50 lbs

TRI SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20, 12, and 20 respectively at 440 lbs, 30 lbs, and 30 lbs respectively

BARBELL SQUAT: 3 sets of 10 with slow eccentric and hold at 135 lbs; see about upping this
BRIDGE CURL: 2 sets of 12 with a hold
SINGLE CALF RAISES: 60 seconds AMRAP per side
 

Scorpion King

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WEDNESDAY 12/14/2022: BACK, HIKING, AND ARCHERY

REVERSE-GRIP PULL-DOWN: 3 sets of 12 at 140 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 with 2 second hold at 55 lbs; up this
T-BAR ROW: 2 sets of 20 at 130 lbs; consider upping this
SEATED CABLE ROWS: 2 sets of 12 at 65 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negative

TRI-SET
REVERSE CABLE ROW + OVERHAND CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 120 lbs and 35 lbs respectively; up the rows

HIKING: Tyler Mill Reserve
ARCHERY: 45 lb longbow and way too many arrows to count
 
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Scorpion King

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THURSDAY 12/15/2022: 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 with a 2 second hold at 35 lbs; 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 at 15 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 35 lbs and 10 lbs respectively

YOGA: Self Care workout
 

Scorpion King

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MONDAY 12/19/2022: CHEST

CABLE CROSSOVER: 3 sets of 12 at 30 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 65 lbs
INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a 2 second hold, 12 with a 2 second hold at 70 lbs and 40 lbs respectively

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8 at 27.5 lbs, 8 at 27.5 lbs, and to failure respectively
 
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Scorpion King

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TUESDAY 12/20/2022: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 110 lbs; up this
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 220 lbs; up this
HERCULES CHAINS: 25 reps at 55 lbs

TRI SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20, 12, and 20 respectively at 440 lbs, 30 lbs, and 15 lbs respectively

BARBELL SQUAT: 3 sets of 10 with slow eccentric and hold at 145 lbs
BRIDGE CURL: 2 sets of 12 with a hold
SINGLE CALF RAISES: 60 seconds AMRAP per side
 
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Scorpion King

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WEDNESDAY 12/21/2022: BACK

REVERSE-GRIP PULL-DOWN: 3 sets of 12 at 140 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 with 2 second hold at 60 lbs
T-BAR ROW: 2 sets of 20 at 135 lbs
SEATED CABLE ROWS: 2 sets of 12 at 70 lbs; 8 alternating and 4 regular
PULL-UPS: 2 sets to failure with slow negative

TRI-SET
REVERSE CABLE ROW + OVERHAND CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 125 lbs and 35 lbs respectively
 

Scorpion King

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THURSDAY 12/22/2022: SHOULDERS

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 with a 2 second hold at 40 lbs
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12 at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 35 lbs and 10 lbs respectively
 

Fremen

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"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
Healing vibes :vibes:
 

Scorpion King

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MONDAY 12/26/2022: CHEST

Final week!

CABLE CROSSOVER: 3 sets of 12 at 30 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
DUMBBELL BENCH PRESS: 3 sets of 20 at 65 lbs
INCLINE DUMBBELL PRESS: 4 sets of 8, 8, 12 with a 2 second hold, 12 with a 2 second hold at 75 lbs and 45 lbs respectively

TRI-SET
DUMBBELL FLOOR FLY + DUMBBELL FLOOR PRESS + CHEST DIPS: 2 sets of 8 at 27.5 lbs, 8 at 27.5 lbs, and to failure respectively
 

Scorpion King

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TUESDAY 12/27/2022: LEGS

Decided to lighten up the chains a little, no point in breaking myself on an exercise like that.

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs
GLUTE BRIDGES: 3 sets of 10 with 2 second hold at 225 lbs; mind form
HERCULES CHAINS: 25 reps at 40 lbs

TRI SET
LEG PRESS + DUMBBELL LUNGES + GOBLET SQUAT: 2 sets of 20, 12, and 20 respectively at 440 lbs, 30 lbs, and 15 lbs respectively

BARBELL SQUAT: 3 sets of 10 with slow eccentric and hold at 145 lbs
BRIDGE CURL: 2 sets of 12 with a hold
SINGLE CALF RAISES: 60 seconds AMRAP per side
 

Scorpion King

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WEDNESDAY 12/28/2022: BACK

REVERSE-GRIP PULL-DOWN: 3 sets of 12 at 140 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 with 2 second hold at 60 lbs; up this
T-BAR ROW: 2 sets of 20 at 135 lbs
SEATED CABLE ROWS: 2 sets of 12 at 70 lbs; 8 alternating and 4 regular; up this
PULL-UPS: 2 sets to failure with slow negative

TRI-SET
REVERSE CABLE ROW + OVERHAND CABLE ROW + STRAIGHT ARM PULL-DOWN: 2 sets of 8 at 125 lbs and 35 lbs respectively
 

Scorpion King

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THURSDAY 12/29/2022: 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 with a 2 second hold at 45 lbs
CABLE LATERAL RAISES: 2 sets of 8 per side with 3 second negative at 15 lbs
DUMBBELL LATERAL RAISES: 2 sets of 12 at 20 lbs

SUPER SET
DUMBBELL SHOULDER PRESS + PLATE RAISE: 3 sets of 20 and 12 at 35 lbs and 10 lbs respectively

YOGA: Self-Care Workout
 

Scorpion King

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FRIDAY 12/30/2022: ARMS

Last workout of the year and there were gains all around!

ROPE PUSH-DOWN: 3 sets of 20 at 50 lbs
DUMBBELL SKULL CRUSHERS: 2 sets of 12 at 25 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 50 lbs
LIP BUSTER CURL: 2 sets of 12 at 15 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 15 lbs
 

Fremen

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"“Keep an eye on the staircases. They like to change.” Percy Weasley, Harry Potter and the Sorcerer’s Stone."
Happy New Year
:fireworks:
 

Scorpion King

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JANUARY 2023: Back and Forth
Here's an interesting split I came up with a few years ago, it has a bit of a 300 Leonidas feel to it I think. Technically speaking it's full body program, but two days focus on the anterior chain (quads, chest, front delts and abs), two days focus on the posterior chain (glutes, hamstrings, back, traps and rear delts), and a core day in the middle. Ideally I wanna go heavy on the first two days and lighter on the last two.

MONDAY ANTERIOR
-Front Squat (3 x 6-8)
-Bulgarian Split Squat (3 x 8 per side; drop set final set)
-Landmine Press (2 x 8)
-TRI-SET: Dumbbell Bench Press + Arnold Press + Get-up Thrusts (2 x 10)
-SUPER SET: Hercules Chains + Hand Release Push-ups (2 x 10)
-Dumbbell Thruster (1 x 15)
-Floor Slides (1 x 20)

TUESDAY POSTERIOR
-Weighted Pull-ups (3 x 6-8)
-One Arm Row (3 x 8 per side; drop set final set)
-Romanian Deadlift (2 x 8)
-TRI-SET: Bridge Curl + Dumbbell Curls + Cable Ws (2 x 10)
-SUPERSET: Kettlebell Swing + Inverted Rows (2 x 10)
-Hyper Extensions (1 x 15)
-Angels and Demons (1 x to failure)

WEDNESDAY CORE
-Landmine 180 (3 x 6-8)
-Cable Wood Chops (3 x 8 per side; drop set final set)
-Rope Crunch (2 x 8)
-TRI-SET: Pikes + Tornado Chops + Oak Tree Step-out (2 x 10)
-SUPERSET: Sledgehammer Swings/Medicine Ball Slams + Banded Punches (2 x 10 per side)
-Ab Wheel (1 x 15)
-Hollow Hold (1 x to failure)

THURSDAY ANTERIOR
-Incline Barbell Press (3 x 6-8)
-Weighted Dips (3 x 8; drop set final set)
-Leg Press (2 x 8)
-TRI-SET: Dumbbell Step-ups + Hanging Leg Raises + Dumbbell Kickbacks (2 x 10)
-SUPER SET: Dumbbell Side Lunges + Lateral Raises (2 x 10)
-Dumbbell Thruster (1 x 15)
-Single Calf Raises (1 x to failure)

FRIDAY POSTERIOR
-Stiff-Legged Deadlift (3 x 6-8)
-Glute Bridge (3 x 8; drop set final set)
-T-Bar Row (2 x 8)
-TRI-SET: Pull-through + Kneeling One Arm Pull-down + Dumbbell High Pull (2 x 10)
-SUPER SET: Face Pull + Plate Raise (2 x 10)
-Hyper Extensions (1 x 15)
-Banded Adduction Ladder (1 x 10)
 
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Scorpion King

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MONDAY 1/2/2023: ANTERIOR CHAIN

Oooooh that one kinda hurt. I gotta get better at front squatting again, that felt pathetic. Everything else went pretty smoothly all considered.

FRONT SQUAT: 3 sets of 6-8 at 185 lbs; mind form and try to up this
BULGARIAN SPLIT SQUATS: 3 sets of 8 per side at 90 lbs, drop set on final set
LANDMINE PRESS: 2 sets of 8 at 105; consider upping this

TRI-SET
DUMBBELL BENCH PRESS + ARNOLD PRESS + GET-UP THRUSTS: 2 sets of 10 each at 70 lbs, 20 lbs and 20 lbs respectively

SUPERSET
HERCULES CHAINS + HAND-RELEASE PUSH-UPS: 2 sets of 10, 50 lbs on the chains

DUMBBELL THRUSTERS: 1 set of 15 at 10 lbs; consider upping this
FLOOR SLIDES: 1 set of 20
 

Scorpion King

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TUESDAY 1/3/2023: POSTERIOR CHAIN

This one went significantly easier but let's be honest the posterior chain has always been stronger than the anterior chain.

WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs
ONE ARM ROW: 3 sets of 8 per side, drop on final set, at 80 lbs and 40 lbs respectively
ROMANIAN DEADLIFT: 2 sets of 8 at 165 lbs

TRI-SET
BRIDGE CURL + DUMBBELL CURL + CABLE W's: 2 sets of 10 each, 30 lbs and 45 lbs on the curls and W's respectively

SUPER SET
KETTLEBELL SWING + INVERTED ROWS: 2 sets of 10 at 30 lbs; up the swings

HYPER EXTENSIONS: 1 set of 15
ANGELS AND DEMONS: 1 set to failure
 

Scorpion King

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WEDNESDAY 1/4/2023: CORE AND HIKE

I found a partially eaten Deer's hoof while I was hiking today. How's that for a good morning surprise?

LANDMINE 180: 3 sets of 6-8 per side at 125 lbs
CABLE CHOPS: 3 sets of 8 per side at 35 lbs, drop final set to 15 lbs
ROPE CRUNCH: 2 sets of 8 at 60 lbs; mind form

TRI-SET
PIKES + TORNADO CHOPS + OAK TREE STEP-OUTS: 2 sets of 10 each

SUPER SET
MEDICINE BALL SLAMS + BANDED PUNCHES: 2 sets of 10

AB WHEEL ROLL-OUT: 1 set of 15
HOLLOW HOLD: 1 set to failure

HIKE: 1 hour at Orchard Glen Trail
 

Scorpion King

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THURSDAY 1/5/2023: ANTERIOR CHAIN

INCLINE BARBELL PRESS: 3 sets of 6-8 at 175 lbs; mind form
WEIGHTED DIPS: 3 sets of 8 with drop on final set at 25 lbs, drop to body weight final set
LEG PRESS: 2 sets of 8 at 660 lbs; consider upping this

TRI-SET
DUMBBELL STEP-UPS + HANGING LEG RAISES + DUMBBELL KICKBACKS: 2 sets of 10 at 80 lbs, body weight, and 20 lbs respectively; up the step-ups

SUPER SET
DUMBBELL SIDE LUNGES + DUMBBELL KICKBACKS: 2 sets of 10 at 40 lbs and 15 lbs respectively

DUMBBELL THRUSTERS: 1 set of 15 at 15 lbs
SINGLE CALF RAISES: 1 set to failure per side
 

Scorpion King

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FRIDAY 1/6/2023: POSTERIOR CHAIN

STIFF-LEGGED DEADLIFT: 3 sets of 6-8 at 240 lbs; consider upping this
GLUTE BRIDGE: 3 sets of 8 with drop on final set at 205 lbs and 135 lb drop; mind form
T-BAR ROW: 2 sets of 8 at 175 lbs

TRI-SET
PULL-THROUGH + KNEELING ONE ARM PULL-DOWN + DUMBBELL HIGH PULL: 2 sets of 10 each at 100 lbs, 60 lbs and 25 lbs respectively

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 45 lbs and 10 lbs respectively

HYPER EXTENSIONS: 1 set of 15
BANDED ADDUCTION LADDER: 1 set of 10
 

Scorpion King

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MONDAY 1/9/2023: ANTERIOR CHAIN

FRONT SQUAT: 3 sets of 6-8 at 185 lbs; mind form and try to up this
BULGARIAN SPLIT SQUATS: 3 sets of 8 per side at 100 lbs, drop set on final set
LANDMINE PRESS: 2 sets of 8 at 110 lbs; consider upping this

TRI-SET
DUMBBELL BENCH PRESS + ARNOLD PRESS + GET-UP THRUSTS: 2 sets of 10 each at 70 lbs, 20 lbs and 20 lbs respectively

SUPERSET
HERCULES CHAINS + HAND-RELEASE PUSH-UPS: 2 sets of 10, 50 lbs on the chains

DUMBBELL THRUSTERS: 1 set of 15 at 15 lbs; consider upping this
FLOOR SLIDES: 1 set of 20
 

Scorpion King

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TUESDAY 1/10/2023: POSTERIOR CHAIN

WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs
ONE ARM ROW: 3 sets of 8 per side, drop on final set, at 85 lbs and 40 lbs respectively
ROMANIAN DEADLIFT: 2 sets of 8 at 165 lbs; consider upping this

TRI-SET
BRIDGE CURL + DUMBBELL CURL + CABLE W's: 2 sets of 10 each, 30 lbs and 45 lbs on the curls and W's respectively

SUPER SET
KETTLEBELL SWING + INVERTED ROWS: 2 sets of 10 at 40 lbs

HYPER EXTENSIONS: 1 set of 15
ANGELS AND DEMONS: 1 set to failure
 

Scorpion King

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WEDNESDAY 1/11/2023: CORE

LANDMINE 180: 3 sets of 6-8 per side at 125 lbs
CABLE CHOPS: 3 sets of 8 per side at 35 lbs, drop final set to 15 lbs
ROPE CRUNCH: 2 sets of 8 at 60 lbs; mind form

TRI-SET
PIKES + TORNADO CHOPS + OAK TREE STEP-OUTS: 2 sets of 10 each

SUPER SET
MEDICINE BALL SLAMS + BANDED PUNCHES: 2 sets of 10, 6 lb ball

AB WHEEL ROLL-OUT: 1 set of 15
HOLLOW HOLD: 1 set to failure
 

Scorpion King

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FRIDAY 1/13/2023: POSTERIOR CHAIN

STIFF-LEGGED DEADLIFT: 3 sets of 6-8 at 250 lbs
GLUTE BRIDGE: 3 sets of 8 with drop on final set at 205 lbs and 135 lb drop; up this and mind form
T-BAR ROW: 2 sets of 8 at 175 lbs

TRI-SET
PULL-THROUGH + KNEELING ONE ARM PULL-DOWN + DUMBBELL HIGH PULL: 2 sets of 10 each at 100 lbs, 60 lbs and 25 lbs respectively; up the pull-down

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 45 lbs and 10 lbs respectively

HYPER EXTENSIONS: 1 set of 15
BANDED ADDUCTION LADDER: 1 set of 10
 

Scorpion King

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MONDAY 1/16/2023: ANTERIOR CHAIN

FRONT SQUAT: 3 sets of 6-8 at 190 lbs; mind form and try to up this
BULGARIAN SPLIT SQUATS: 3 sets of 8 per side at 100 lbs, drop set on final set
LANDMINE PRESS: 2 sets of 8 at 110 lbs; up this

TRI-SET
DUMBBELL BENCH PRESS + ARNOLD PRESS + GET-UP THRUSTS: 2 sets of 10 each at 75 lbs, 20 lbs and 20 lbs respectively

SUPERSET
HERCULES CHAINS + HAND-RELEASE PUSH-UPS: 2 sets of 10, 50 lbs on the chains

DUMBBELL THRUSTERS: 1 set of 15 at 15 lbs; up this
FLOOR SLIDES: 1 set of 20
 

Scorpion King

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TUESDAY 1/17/2023: POSTERIOR CHAIN

WEIGHTED PULL-UPS: 3 sets of 6-8 at 35 lbs; consider upping this
ONE ARM ROW: 3 sets of 8 per side, drop on final set, at 90 lbs and 45 lbs respectively
ROMANIAN DEADLIFT: 2 sets of 8 at 170 lbs

TRI-SET
BRIDGE CURL + DUMBBELL CURL + CABLE W's: 2 sets of 10 each, 30 lbs and 45 lbs on the curls and W's respectively

SUPER SET
KETTLEBELL SWING + INVERTED ROWS: 2 sets of 10 at 40 lbs

HYPER EXTENSIONS: 1 set of 15
ANGELS AND DEMONS: 1 set to failure
 

Scorpion King

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WEDNESDAY 1/18/2023: CORE

LANDMINE 180: 3 sets of 6-8 per side at 135 lbs
CABLE CHOPS: 3 sets of 8 per side at 40 lbs, drop final set to 20 lbs
ROPE CRUNCH: 2 sets of 8 at 60 lbs; mind form

TRI-SET
PIKES + TORNADO CHOPS + OAK TREE STEP-OUTS: 2 sets of 10 each

SUPER SET
MEDICINE BALL SLAMS + BANDED PUNCHES: 2 sets of 10, 6 lb ball

AB WHEEL ROLL-OUT: 1 set of 15
HOLLOW HOLD: 1 set to failure
 

Scorpion King

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THURSDAY 1/19/2023: ANTERIOR CHAIN

INCLINE BARBELL PRESS: 3 sets of 6-8 at 180 lbs; mind form
WEIGHTED DIPS: 3 sets of 8 with drop on final set at 25 lbs, drop to body weight final set; up this
LEG PRESS: 2 sets of 8 at 710 lbs

TRI-SET
DUMBBELL STEP-UPS + HANGING LEG RAISES + DUMBBELL KICKBACKS: 2 sets of 10 at 100 lbs, body weight, and 20 lbs respectively

SUPER SET
DUMBBELL SIDE LUNGES + DUMBBELL KICKBACKS: 2 sets of 10 at 50 lbs and 15 lbs respectively

DUMBBELL THRUSTERS: 1 set of 15 at 15 lbs; up this
SINGLE CALF RAISES: 1 set to failure per side
 

Scorpion King

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FRIDAY 1/20/2023: POSTERIOR CHAIN

STIFF-LEGGED DEADLIFT: 3 sets of 6-8 at 255 lbs
GLUTE BRIDGE: 3 sets of 8 with drop on final set at 225 lbs and 135 lb drop
T-BAR ROW: 2 sets of 8 at 175 lbs

TRI-SET
PULL-THROUGH + KNEELING ONE ARM PULL-DOWN + DUMBBELL HIGH PULL: 2 sets of 10 each at 100 lbs, 65 lbs and 25 lbs respectively

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 45 lbs and 10 lbs respectively

HYPER EXTENSIONS: 1 set of 15
BANDED ADDUCTION LADDER: 1 set of 10
 

Scorpion King

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MONDAY 1/23/2023: ANTERIOR CHAIN

Final week on this split.

FRONT SQUAT: 3 sets of 6-8 at 195 lbs; ow my hands
BULGARIAN SPLIT SQUATS: 3 sets of 8 per side at 100 lbs, drop set on final set
LANDMINE PRESS: 2 sets of 8 at 125 lbs

TRI-SET
DUMBBELL BENCH PRESS + ARNOLD PRESS + GET-UP THRUSTS: 2 sets of 10 each at 75 lbs, 30 lbs and 20 lbs respectively

SUPERSET
HERCULES CHAINS + HAND-RELEASE PUSH-UPS: 2 sets of 10, 50 lbs on the chains

DUMBBELL THRUSTERS: 1 set of 15 at 20 lbs
FLOOR SLIDES: 1 set of 20
 

Scorpion King

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TUESDAY 1/24/2023: POSTERIOR CHAIN

WEIGHTED PULL-UPS: 3 sets of 6-8 at 40 lbs; consider upping this
ONE ARM ROW: 3 sets of 8 per side, drop on final set, at 90 lbs and 45 lbs respectively
ROMANIAN DEADLIFT: 2 sets of 8 at 170 lbs

TRI-SET
BRIDGE CURL + DUMBBELL CURL + CABLE W's: 2 sets of 10 each, 30 lbs and 50 lbs on the curls and W's respectively

SUPER SET
KETTLEBELL SWING + INVERTED ROWS: 2 sets of 10 at 40 lbs

HYPER EXTENSIONS: 1 set of 15
ANGELS AND DEMONS: 1 set to failure
 

Scorpion King

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THURSDAY 1/26/2023: ANTERIOR CHAIN

INCLINE BARBELL PRESS: 3 sets of 6-8 at 180 lbs; mind form
WEIGHTED DIPS: 3 sets of 8 with drop on final set at 35 lbs, drop to body weight final set
LEG PRESS: 2 sets of 8 at 710 lbs

TRI-SET
DUMBBELL STEP-UPS + HANGING LEG RAISES + DUMBBELL KICKBACKS: 2 sets of 10 at 100 lbs, body weight, and 20 lbs respectively

SUPER SET
DUMBBELL SIDE LUNGES + DUMBBELL KICKBACKS: 2 sets of 10 at 50 lbs and 15 lbs respectively

DUMBBELL THRUSTERS: 1 set of 15 at 20 lbs
SINGLE CALF RAISES: 1 set to failure per side
 

Scorpion King

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FRIDAY 1/27/2023: POSTERIOR CHAIN

STIFF-LEGGED DEADLIFT: 3 sets of 6-8 at 255 lbs
GLUTE BRIDGE: 3 sets of 8 with drop on final set at 230 lbs and 135 lb drop
T-BAR ROW: 2 sets of 8 at 175 lbs

TRI-SET
PULL-THROUGH + KNEELING ONE ARM PULL-DOWN + DUMBBELL HIGH PULL: 2 sets of 10 each at 100 lbs, 70 lbs and 25 lbs respectively

SUPER SET
FACE-PULL + PLATE RAISE: 2 sets of 10 at 45 lbs and 10 lbs respectively

HYPER EXTENSIONS: 1 set of 15
BANDED ADDUCTION LADDER: 1 set of 10
 

Scorpion King

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FEBRUARY 2023: Radioactive
Continuing to build some lean muscle this winter with an upper/lower split. I gotta remember to keep the Thursday and Friday routines significantly lighter than I have in the past, keep the heavy lifting on Monday and Tuesday, with Wednesday as the transitional day. Also have to keep an eye on the weather reports, and adjust accordingly.

UPPER BODY:
-Incline Dumbbell Press (3 x 8-12, 4-6, 12-15)
-Zeus Rows (3 x 8-12, 4-6, 12-15)
-Hang Clean + Press (3 x 6-8)
-Face-pull (3 x 8-10)
-SUPER SET: Skull Crushers + Dumbbell Spider Curl (2 x 12)

LOWER BODY:
-Barbell Squat (3 x 8-12, 4-6, 12-15)
-Stiff Legged Deadlift (3 x 8-12, 4-6, 12-15)
-Cossack Squats (3 x 5 per side)
-Pull-through (2 x 8-10)
-Hercules Chain (1 x 60 second AMRAP)
-Walking Lunges (2 x 30; 15 per side)
-Standing Calf Raises (1 x 60 second AMRAP)

CORE:
-Landmine 180's (3 x 8-12, 4-6, 12-15)
-Pikes (3 x 12)
-Cable Chops (3 x 10 per side; change level each set)
-Get-up Thrusts (3 x 5 per side)
-Supermans (2 x to failure)
-Alligator Drag (1 x 60 second AMRAP)
-Banded Punches (1 x 60 second AMRAP)

UPPER BODY:
-Weighted Pull-ups (3 x 8-12, 4-6, 12-15)
-Weighted Dips (3 x 8-12, 4-6, 12-15)
-Dumbbell Shoulder Press (3 x 6-8)
-Dumbbell High Pull (3 x 8-10)
-SUPER SET: Alternating Triceps Push-downs+ Lip Buster Curls (2 x 12 per side)

LOWER BODY:
-Front Squat (3 x 8-12, 4-6, 12-15)
-Romanian Deadlift (3 x 8-12, 4-6, 12-15)
-Dumbbell Side Lunges (3 x 5 per side)
-Glute Bridges (2 x 8-10)
-Single Leg Bridge Curl (2 x 8 per side)
-Leg Press strip set (1 x to failure)
-Seated Calf Raises (1 x 60 second AMRAP)

MONDAY: Heavy bag drills
WEDNESDAY: Yoga
THURSDAY: Battle Ropes HIIT
FRIDAY: Morning Tai Chi
 

Scorpion King

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MONDAY 1/30/2023: UPPER BODY

Gonna save the extracurricular stuff for next week.

INCLINE DUMBBELL PRESS: 3 sets of 8-12 at 80 lbs, 4-6 at 90 lbs, 12-15 at 70 lbs; up the last one
ZEUS ROWS: 3 sets of 8-10 at 60 lbs, 4-6 at 70 lbs, 12-15 at 40 lbs; up the first and last ones
HANG CLEAN AND PRESS: 3 sets of 6-8 at 95 lbs
FACE-PULL: 3 sets of 8-10 at 60 lbs; consider upping this

SUPER SET
SKULL CRUSHERS + SPIDER CURL: 2 sets of 12 at 30 lbs; up this
 

Scorpion King

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TUESDAY 1/31/2023: LOWER BODY

That was a really REALLY solid leg day.

BARBELL SQUAT: 3 sets of 8-12 at 215 lbs, 4-6 at 240 lbs, 12-15 at 195 lbs; mind form and up the first two sets
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 230 lbs, 4-6 at 250 lbs, 12-15 at 190 lbs; mind form and up all three
COSSACK SQUAT: 3 sets of 5 per side at 45 lbs; may up this
PULL-THROUGH: 2 sets of 8-10 at 110 lbs
HERCULES CHAINS: 60 second AMRAP at 50 lbs
WALKING LUNGES: 2 sets of 30 at 20 lbs; mind form and maybe up this
STANDING CALF RAISES: 60 second AMRAP at 275 lbs; ouch
 

Scorpion King

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WEDENSDAY 2/1/2023: CORE AND YOGA

LANDMINE 180: 3 sets of 8-12 at 135 lbs, 4-6 at 160 lbs, 12-15 at 90 lbs
PIKES: 3 sets of 12
CABLE CHOPS: 3 sets of 10 per side, different angle each set
GET-UP THRUSTS: 3 sets of 5 per side at 20 lbs; may up this
SUPERMAN: 2 sets to failure, rep out first set and static hold on the second
ALLIGATOR DRAG: 60 seconds AMRAP
BANDED PUNCHES: 60 seconds AMRAP

YOGA: Self Care workout
 

Scorpion King

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FRIDAY 2/3/2023: LEGS

We had one yes, but what about SECOND leg day?

FRONT SQUAT: 3 sets of 8-12 at 155 lbs, 4-6 at 175 lbs, 12-15 at 135 lbs; consider upping these
ROMANIAN DEADLIFT: 3 sets of 8-12 at 155 lbs, 4-6 at 170 lbs, 12-15 at 135 lbs
DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 60 lbs; consider upping this
GLUTE BRIDGE: 2 sets of 8 at 185 lbs
BRIDGE CURL: 2 sets of 8; SLOW
LEG PRESS: Strip set from 660 lbs to 210 lbs; OUCH
SEATED CALF RAISES: 60 second AMRAP at 115 lbs
 

Scorpion King

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MONDAY 2/6/2023: UPPER BODY

INCLINE DUMBBELL PRESS: 3 sets of 8-12 at 85 lbs, 4-6 at 90 lbs, 12-15 at 70 lbs; up the second one
ZEUS ROWS: 3 sets of 8-10 at 65 lbs, 4-6 at 75 lbs, 12-15 at 45 lbs
HANG CLEAN AND PRESS: 3 sets of 6-8 at 95 lbs
FACE-PULL: 3 sets of 8-10 at 60 lbs; consider upping this

SUPER SET
SKULL CRUSHERS + SPIDER CURL: 2 sets of 12 at 35 lbs
 

Scorpion King

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TUESDAY 2/7/2023: LOWER BODY

BARBELL SQUAT: 3 sets of 8-12 at 220 lbs, 4-6 at 245 lbs, 12-15 at 195 lbs; mind form
STIFF LEGGED DEADLIFT: 3 sets of 8-12 at 235 lbs, 4-6 at 255 lbs, 12-15 at 195 lbs; mind form
COSSACK SQUAT: 3 sets of 5 per side at 50 lbs
PULL-THROUGH: 2 sets of 8-10 at 115 lbs
HERCULES CHAINS: 60 second AMRAP at 50 lbs; up this
WALKING LUNGES: 2 sets of 30 at 20 lbs; mind form and maybe up this
STANDING CALF RAISES: 60 second AMRAP at 205 lbs
 
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