Scorpion King: The Lion of Olympus

Scorpion King

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WEDNESDAY 8/9/2023: BACK

T-BAR ROW: 3 sets of 8-12 at 175 lbs, 4-6 at 220 lbs, 12-15 at 155 lbs; up the first two sets and wear straps on set 2
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 65 lbs; may up this
ONE ARM PULL-DOWN: 2 sets of 5 per side at 85 lbs; up this

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

SUPERMAN: 2 sets of 15
 

Scorpion King

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THURSDAY 8/10/2023: SHOULDERS, CORE, AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 135 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 75 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 15 lbs and 30 lbs; up the press

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
 
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Scorpion King

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FRIDAY 8/11/2023: ARMS

CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 80 lbs, 4-6 at 85 lbs, 12-15 at 55 lbs; up the last one
SPIDER CURL: 3 sets of 8-12 at 30 lbs, 4-6 at 45 lbs, 12-15 at 25 lbs; up the first and third sets
SKULL CRUSHER: 2 sets of 8-10 at 35 lbs; up this
HAMMER CURL: 2 sets of 8-10 at 40 lbs

SUPER SET
TRICEPS PUSH-DOWN + REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 45 lbs each

SUPER SET
INCLINE DUMMBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 25 lbs and 45 lbs
 

Scorpion King

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MONDAY 8/14/2023: CHEST

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 90 lbs, 4-6 at 100 lbs, 12-15 at 75 lbs; mind form before increasing weight
CABLE CROSSOVERS: 3 sets of 12 at 30 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 55 lbs; up this
SVEND PRESS: 2 sets of 10 at 20 lbs; focus on form

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

Scorpion King

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TUESDAY 8/15/2023: LEGS

Ow. Again.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 335 lbs, 4-6 at 385 lbs, 12-15 at 240 lbs; up the first set
DUMBBELL LUNGES: 3 sets of 5 per side at 100 lbs; mind form
PULL-THROUGH: 3 sets of 8-10 at 115 lbs; mind form
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 110 lbs
BRIDGE CURL: 2 sets of 15

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 12-14 at 660 lbs and 50 lbs respectively; consider upping the press

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 at 115 lbs and 195 lbs respectively; up the seated
 

Scorpion King

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WEDNESDAY 8/16/2023: BACK

T-BAR ROW: 3 sets of 8-12 at 185 lbs, 4-6 at 225 lbs, 12-15 at 165 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 70 lbs
ONE ARM PULL-DOWN: 2 sets of 5 per side at 90 lbs; up this

SUPER SET
INVERTED ROWS + STRAIGHT ARM PULL-DOWN: 2 sets of 15, 55 lbs for the pull-down

SUPERMAN: 2 sets of 15
 

Scorpion King

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THURSDAY 8/17/2023: SHOULDERS AND YOGA

Had to skip the core work.

MILITARY PRESS: 3 sets of 8-12 at 135 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 75 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 20 lbs and 30 lbs

YOGA: Bliss workout
 

Scorpion King

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MONDAY 8/21/2023: CHEST

DUMBBELL BENCH PRESS: 3 sets of 8-12 at 90 lbs, 4-6 at 100 lbs, 12-15 at 75 lbs; up the first set and mind the second
CABLE CROSSOVERS: 3 sets of 12 at 35 lbs
DUMBBELL PULL-OVER: 3 sets of 15 at 60 lbs
SVEND PRESS: 2 sets of 10 at 20 lbs; focus on form

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

Scorpion King

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TUESDAY 8/22/2023: LEGS

TRAP BAR DEADLIFT: 3 sets of 8-12 at 340 lbs, 4-6 at 390 lbs, 12-15 at 240 lbs; up the first two sets
DUMBBELL LUNGES: 3 sets of 5 per side at 100 lbs; mind form and up this
PULL-THROUGH: 3 sets of 8-10 at 115 lbs; mind form and up this
HERCULES CHAINS: 2 sets of 60 seconds AMRAP at 120 lbs
BRIDGE CURL: 2 sets of 15; add ankle weights

SUPER SET
LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 12-14 at 660 lbs and 50 lbs respectively; up the press

SUPER SET
SEATED CALF RAISES + STANDING CALF RAISES: 2 sets of 15 and 20 at 125 lbs and 195 lbs respectively
 

Scorpion King

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WEDNESDAY 8/23/2023: BACK

T-BAR ROW: 3 sets of 8-12 at 205 lbs, 4-6 at 235 lbs, 12-15 at 165 lbs
WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs; mind form
ZEUS ROWS: 3 sets of 10-12 at 70 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, 55 lbs for the pull-down

SUPERMAN: 2 sets of 15
 

Scorpion King

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THURSDAY 8/24/2023: SHOULDERS, CORE, AND YOGA

MILITARY PRESS: 3 sets of 8-12 at 135 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs
FACE-PULL: 3 sets of 12 at 75 lbs
DUMBBELL LATRERAL RAISES: 3 sets of 15 at 25 lbs

SUPER SET
SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 20 lbs and 30 lbs; up the pulls

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

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FRIDAY 8/25/2023: ARMS AND HEAVY BAG

CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-12 at 80 lbs, 4-6 at 85 lbs, 12-15 at 60 lbs; up the first two
SPIDER CURL: 3 sets of 8-12 at 35 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs; up the first and third sets
SKULL CRUSHER: 2 sets of 8-10 at 40 lbs
HAMMER CURL: 2 sets of 8-10 at 40 lbs

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

SUPER SET
INCLINE DUMMBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 25 lbs and 45 lbs

HEAVY BAG: 10 minutes of Boxing drills
 

Scorpion King

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So my gym is closing down for a week for maintenance, so this week is going to be a de-load week of sorts before getting back to business. The goal is more outdoor workouts and functional fitness.

MONDAY:
Trap Bar Deadlift (3 x 8, 6, 4)
Kettlebell Snatch (3 x 8, 6, 4)
Turkish Get-ups (2 x 5)
TRI-SET: Chest Dips + Pull-ups + Bulgarian Split Squats (2 x to failure)
SUPER SET: Dumbbell Romanian Deadlift + Dumbbell High Pull (2 x 10)

TUESDAY:
Tai Chi
Yoga
Archery

WEDNESDAY:
Bulgarian Split Squats (2 x to failure)
Push-ups (2 x to failure)
Reverse Sprinter Lunges (2 x to failure)
Pull-ups (2 x to failure)
Cossack Squats (2 x to failure)
Star Plank (2 x to failure)

THURSDAY:
Core work
Crawling/Movement workout

FRIDAY:
Goblet Squats + Reverse Lunges (2 x 60 second AMRAP)
Pull-Through (2 x 60 second AMRAP)
Cossack Squat (2 x 60 second AMRAP)
Static Hold Push-ups (1 x 10)
Static Hold Inverted Rows (1 x 10)
Banded Adduction Ladder (1 x 10 per side)
Single Calf Raises (1 x 20 per side)

SATURDAY/SUNDAY:
Hike and yardwork
 

Scorpion King

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MONDAY 8/28/2023: FULL BODY

TRAP BAR DEADLIFT: 3 sets of 8 at 345 lbs, 6 at 355 lbs, 4 at 365 lbs
KETTLEBELL SNATCH: 4 sets of 8 at 15 lbs, 6 at 25 lbs, 4 at 30 lbs
TURKISH GET-UPS: 3 sets of 5 per side at 10 lbs

TRI-SET
CHEST DIPS + PULL-UPS + BULGARIAN SPLIT SQUATS: 2 sets to failure

SUPER SET
DUMBBELL ROMANIAN DEADLIFT + DUMBBELL HIGH PULL: 2 sets of 10 at 110 lbs and 25 lbs respectively
 

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WEDNESDAY 8/30/2023: FULL BODY

BULGARIAN SPLIT SQUATS: 2 sets to failure
PUSH-UPS: 2 sets to failure
REVERSE SPRINTER LUNGES: 2 sets to failure
PULL-UPS: 2 sets to failure
COSSACK SQUATS: 2 sets to failure
STAR PLANK: 2 sets to failure
 

Scorpion King

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THURSDAY 8/31/2023: CORE AND YOGA

REVERSE CORKSCREWS: 2 sets to failure
RUSSIAN TWISTS: 2 sets to failure
BLACK WIDOW KNEE SLIDES: 2 sets to failure
PIKE PULSES: 2 sets to failure
LEVITATION CRUNCHES: 2 sets to failure
SUPERMAN: 2 sets to failure
BEAR CRAWL: 2 sets of 60 seconds AMRAP

YOGA: Glow up workout
 
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Scorpion King

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FRIDAY 9/1/2023: FULL BODY

GOBLET SQUAT + REVERSE LUNGES: 2 sets of 60 second AMRAP at 75 lbs
PULL-THROUGH: 2 sets of 60 second AMRAP at 100 lbs
COSSACK SQUAT: 2 sets of 60 second AMRAP at 35 lbs
STATIC PUSH-UPS: 1 set of 10
STATIC INVERTED ROWS: 1 set of 10
BANDED ADDUCTION LADDER: 1 set of 10
SINGLE CALF RAISES: 1 set of 20 per side
 

Scorpion King

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SEPTEMBER 2023: Villain mode

So this is around that time when I reel it back slightly on the heavy weights and focus more on volume and mind muscle control. One thing is for sure, this is going to kick my ass.

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: HIIT
TUESDAY: Tai Chi
WEDNESDAY: Archery or staff training
THURSDAY: Yoga
FRIDAY: Heavy bag
 
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Scorpion King

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TUESDAY 9/5/2023: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 110 lbs; up this
GLUTE BRIDGES: 3 sets of 10 with a 2 second hold at 235 lbs; up this slightly
HERCULES CHAINS: 2 sets of 25 per side at 120 lbs

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

BARBELL SQUAT: 3 sets of 10 with a slow negative and 2 second hold at 155 lbs; consider upping this
BRIDGE CURL: 2 sets of 12 with a 2 second hold
SINGLE CALF RAISES: 60 seconds AMRAP each side
 

Scorpion King

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WEDNESDAY 9/6/2023: BACK

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 150 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 50 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 120 lbs and 40 lbs respectively; up the rows
 

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THURSDAY 9/7/2023: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 65 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 40 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 40 lbs and 20 lbs respectively

YOGA: Nirvana workout
 

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FRIDAY 9/8/2023: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 55 lbs
DUMBBELL SKULL CRUSHER: 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 15 lbs each

BARBELL CURL: 3 sets of 20 at 60 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
 

Scorpion King

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MONDAY 9/11/2023: CHEST

CABLE CROSSOVERS: 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 60 lbs; mind tempo
INCLINE DUMBBELL BENCH PRESS: 4 sets of 8, 8, 12 with a hold, 12 with a hold at 70 lbs and 55 lbs respectively; up the first two

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
 

Scorpion King

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TUESDAY 9/12/2023: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs
GLUTE BRIDGES: 3 sets of 10 with a 2 second hold at 245 lbs; mind form
HERCULES CHAINS: 2 sets of 25 per side at 120 lbs

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

BARBELL SQUAT: 3 sets of 10 with a slow negative and 2 second hold at 160 lbs; consider upping this
BRIDGE CURL: 2 sets of 12 with a 2 second hold
SINGLE CALF RAISES: 60 seconds AMRAP each side
 

Scorpion King

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WEDNESDAY 9/13/2023: BACK

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 160 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 50 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
 

Scorpion King

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THURSDAY 9/14/2023: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 65 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular; try upping this
CABLE W RAISES: 2 sets of 12 at 40 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 40 lbs and 20 lbs respectively

YOGA: Nirvana workout
 

Scorpion King

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MONDAY 9/18/2023: CHEST AND HIIT

CABLE CROSSOVERS: 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 60 lbs; up this
INCLINE DUMBBELL BENCH PRESS: 4 sets of 8, 8, 12 with a hold, 12 with a hold at 75 lbs and 55 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

ROWING MACHINE: 10 minutes HIIT set, 30 seconds on/10 seconds off
 

Scorpion King

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TUESDAY 9/19/2023: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs
GLUTE BRIDGES: 3 sets of 10 with a 2 second hold at 245 lbs; mind form and up this
HERCULES CHAINS: 2 sets of 25 per side at 120 lbs; 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

BARBELL SQUAT: 3 sets of 10 with a slow negative and 2 second hold at 165 lbs
BRIDGE CURL: 2 sets of 12 with a 2 second hold
SINGLE CALF RAISES: 60 seconds AMRAP each side
 

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WEDNESDAY 9/20/2023: BACK

REVERSE GRIP PULL-DOWN: 3 sets of 12 at 160 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 50 lbs with 2 second hold; up this
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
 

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THURSDAY 9/21/2023: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 70 lbs; 4 with a 3 second negative, 4 with a 3 second hold, 4 regular
CABLE W RAISES: 2 sets of 12 at 40 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 40 lbs and 20 lbs respectively; up the press and mind form

YOGA: Nirvana workout
 

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FRIDAY 9/22/2023: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 55 lbs; may up this
DUMBBELL SKULL CRUSHER: 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 20 lbs each

BARBELL CURL: 3 sets of 20 at 60 lbs
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 15 lbs
 

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MONDAY 9/25/2023: CHEST AND HIIT

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 65 lbs
INCLINE DUMBBELL BENCH PRESS: 4 sets of 8, 8, 12 with a hold, 12 with a hold at 75 lbs and 55 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

ROWING MACHINE: 10 minutes HIIT set, 30 seconds on/10 seconds off
 

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TUESDAY 9/26/2023: LEGS

DUMBBELL SIDE LUNGES: 3 sets of 5 per side at 120 lbs; up this
GLUTE BRIDGES: 3 sets of 10 with a 2 second hold at 250 lbs; mind form
HERCULES CHAINS: 2 sets of 25 per side at 130 lbs

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

BARBELL SQUAT: 3 sets of 10 with a slow negative and 2 second hold at 165 lbs
BRIDGE CURL: 2 sets of 12 with a 2 second hold
SINGLE CALF RAISES: 60 seconds AMRAP each side
 

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WEDNESDAY 9/27/2023: 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 55 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
 

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THURSDAY 9/28/2023: SHOULDERS AND YOGA

FACE-PULL: 3 sets of 12 at 70 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
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: Nirvana workout
 

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FRIDAY 9/29/2023: ARMS

ROPE PUSH-DOWN: 3 sets of 20 at 55 lbs; up this
DUMBBELL SKULL CRUSHER: 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 20 lbs each

BARBELL CURL: 3 sets of 20 at 60 lbs
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 15 lbs; up this
 

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OCTOBER 2023: Athlean-X 100 Workout Series

So for October instead of doing one of my own workout plans, I decided to use one from the Youtube channel Athlean-X. This is his 100 Workout Series, built around the concept of Effective Reps (ER for short). The idea is to do an ignition set, wait 15 seconds and crank out the given number of effective reps while the muscle is fatigued. If you need to rest, do so for about 15 seconds before getting back to it. It's an intense method but it definitely has merit.

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 (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)
 

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MONDAY 10/2/2023: CHEST

First time using the ER method and I gotta say I enjoy it. However, I gotta make sure I use the right weight so as to not just blow through a set like I did a few times here.

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 70 lbs; up this
CABLE CROSSOVER: 12 reps into 20 ERs at 25 lbs; up this
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 65 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 25 lbs; up this
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 15 lbs
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds
 

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TUESDAY 10/3/2023: LEGS

What I said before about knowing which weight you're gonna use definitely came into effect today. Ideally I shouldn't be hitting more than a few reps after my ignition sets but there are times I just blast right through. Just goes to show much my body can take a pounding. But also having finally done dumbbell Spanish squats, DAMN what a pump!

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 110 lbs; up this
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 140 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 60 lbs; up this
PULL-THROUGH: 12 reps into 20 ER's at 100 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 50 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 160 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 

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WEDNESDAY 10/4/2023: BACK

Once again the choosing of proper weights comes into play here but it felt great nonetheless. Funny enough, every workout I've done so far has included at least one new exercise for me. Chest was the omni crossovers, legs was the Spanish squats, today though was the barbell row. Funny part is? That's long been a staple of most strength and hypertrophy routines!

BARBELL ROW: 12 reps into 20 ERs at 155 lbs; up this
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 180 lbs; up this
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 140 lbs; up this
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 140 lbs; mind form and maybe up this
INVERTED ROWS: 12 reps into 20 ERs
 

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THURSDAY 10/5/2023: SHOULDERS AND YOGA

Okay this one was weird.

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 50 lbs; may up this
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 20 lbs and 10 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 30 lbs; up this
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 10 lbs; up this and mind form
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 30 lbs; mind form

YOGA: Daily Yoga workout
 

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FRIDAY 10/6/2023: ARMS

BARBELL CURL: 12 reps into 20 ERs at 70 lbs
DUMBBELL JM PRESS: 12 reps into 20 ERs at 30 lbs; learn to do this properly
CROSS BODY HAMMER CURL: 12 reps per side into 20 ERs per side at 30 lbs; up this
ROPE PUSH-DOWN: 12 reps into 20 ERs at 60 lbs
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met
 

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MONDAY 10/9/2023: CHEST

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 75 lbs
CABLE CROSSOVER: 12 reps into 20 ERs at 30 lbs
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 65 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 20 lbs
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds
 

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TUESDAY 10/10/2023: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 120 lbs; up this
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 140 lbs
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 70 lbs; may up this
PULL-THROUGH: 12 reps into 20 ER's at 100 lbs
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 55 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 160 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 

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WEDNESDAY 10/11/2023: BACK

BARBELL ROW: 12 reps into 20 ERs at 160 lbs; up this
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 185 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 140 lbs
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 140 lbs; mind form
INVERTED ROWS: 12 reps into 20 ERs
 

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MONDAY 10/16/2023: CHEST

DUMBBELL BENCH PRESS: 12 reps into 20 ERs at 75 lbs
CABLE CROSSOVER: 12 reps into 20 ERs at 30 lbs; up this
INCLINE DUMBBELL PRESS: 12 reps into 20 ERs at 65 lbs
WEIGHTED DIPS: 12 reps into 10 ERs at 35 lbs
OMNI CROSSOVERS: 12 reps into 15 ERs per side at 20 lbs
STATIC HOLD PUSH-UPS: 20 reps with 5 second holds
 

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TUESDAY 10/17/2023: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 130 lbs
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 140 lbs; up this a little
DUMBBELL REVERSE LUNGES: 8 reps into 15 ER's per side at 80 lbs
PULL-THROUGH: 12 reps into 20 ER's at 100 lbs; mind form
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 60 lbs; up this
SEATED CALF RAISES: 8 reps into 15 ER's at 160 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 
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