Scorpion King: The Lion of Olympus

Scorpion King

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WEDNESDAY 10/18/2023: BACK

BARBELL ROW: 12 reps into 20 ERs at 165 lbs; mind form
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 185 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; up this
INVERTED ROWS: 12 reps into 20 ERs
 

Scorpion King

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THURSDAY 10/19/2023: SHOULDERS AND YOGA

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 50 lbs
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 35 lbs; up this
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 30 lbs; mind form

YOGA: Daily Yoga workout
 

Scorpion King

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MONDAY 10/23/2023: CHEST

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

Scorpion King

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TUESDAY 10/24/2023: LEGS

BULGARIAN SPLIT SQUATS: 8 reps into 15 ER's per side at 130 lbs; may up this
ROMANIAN DEADLIFT: 12 reps into 20 ER's at 145 lbs; up this
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; up this
DUMBBELL SPANISH SQUATS: 8 reps into 15 ER's at 65 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 160 lbs
BANDED ADDUCTION LADDER: 10 reps per side
 

Scorpion King

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WEDNESDAY 10/25/2023: BACK

BARBELL ROW: 12 reps into 20 ERs at 165 lbs; mind form
WIDE-GRIP PULL-DOWN: 12 reps into 20 ERs at 190 lbs
WIDE-GRIP CABLE ROW: 12 reps into 20 ERs at 145 lbs; up this
DUMBBELL HIGH PULL: 12 reps into 20 ERs at 30 lbs
REVERSE GRIP PULL-DOWN: 12 reps into 20 ERs at 145 lbs; up this
INVERTED ROWS: 12 reps into 20 ERs
 

Scorpion King

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THURSDAY 10/26/2023: SHOULDERS AND YOGA

DUMBBELL SHOULDER PRESS: 12 reps into 20 ERs at 50 lbs; 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 40 lbs
CABLE STRETCH FRONT RAISES: 12 reps into 20 ERs at 15 lbs
FACE-PULL RAISES: 12 reps into 20 face-pull ERs at 30 lbs; mind form

YOGA: Daily Yoga workout
 

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FRIDAY 10/27/2023: ARMS

BARBELL CURL: 12 reps into 20 ERs at 70 lbs; up this
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 35 lbs
ROPE PUSH-DOWN: 12 reps into 20 ERs at 60 lbs; up this
BICEP CHIN-UPS: 12 reps into 10 negatives
WEIGHTED TRICEP DIPS: 12 reps weighted into 10 pause dips unweighted, 25 lbs
BANDED CURL + OVERHEAD EXTENSION: Hell-in-a-Hundred, 20 reps each until 100 is met
 

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10/30/2023-11/5/2023: De-load week

Yeah it's that time again where I reel back on volume and weight and give myself a gut check.

MONDAY:
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)

TUESDAY:
Tai Chi
Yoga
Archery

WEDNESDAY:
Barbell Squat (3 x 5)
Glute Bridge (3 x 10)
3D Lunges (2 x 5 per side)
Weighted Dips (3 x 5)
Renegade Rows (3 x 10)
Farmers Carry (2 x 50 feet)
Face-Pull (2 x 10)
Pull-Through (2 x 10)

THURSDAY:
Core work
Crawling/Movement workout
Heavy bag

FRIDAY:
-Trap Bar Deadlift (3 x 8, 6, 4)
-Kettlebell Snatches (3 x 8, 6, 4 per side)
-Turkish Get-ups (2 x 5)
-TRI-SET: Chest Dips + Pull-ups + Bulgarian Split Squats (2 x Failure each)
-SUPER SET: Dumbbell Romanian Deadlift + Dumbbell High Pull (2 x 10)
-Rotational Medicine Ball Throws 60 seconds AMRAP
-Farmer’s Carry 60 seconds AMRAP

SATURDAY/SUNDAY:
Hike and yardwork
 

Scorpion King

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MONDAY 10/30/2023: FULL BODY

BULGARIAN SPLIT SQUATS: 2 sets of failure per side at 50 lbs
PUSH-UPS: 2 sets of failure
REVERSE SPRINTER LUNGES: 2 sets of failure per side
PULL-UPS: 2 sets of failure
COSSACK SQUATS: 2 sets of failure at 25 lbs
STAR PLANK: 2 sets of failure
 

Scorpion King

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THURSDAY 11/2/2023: ULTIMATE AMRAP

So change of plans. Because Halloween wiped me out good I had no energy on Wednesday to do what I had planned so I rested that day and improvised from there. I did my new AMRAP workout and frankly it didn't disappoint.

Perform each exercise for one set of 60 seconds AMRAP, perform 2 sets if you're feeling ambitious but don't bet on it

DUMBBELL SPANISH SQUATS at 55 lbs; up this or get a stronger band
BRIDGE CURL
COSSACK SQUATS at 30 lbs; up this
CABLE CROSSOVER at 25 lbs
CABLE W RAISES at 25 lbs
STRAIGHT ARM PULL-DOWN at 40 lbs
CABLE OVERHEAD EXTENSION at 30 lbs
ROPE CURL at 30 lbs
ROPE FRONT RAISE at 15 lbs
DUMBBELL LATERAL RAISES at 15 lbs
DUMBBELL SHRUG at 50 lbs
FACE-PULL at 30 lbs
WRIST CURL at 10 lbs; up this
SEATED KNEE TUCKS
PULL-THROUGH at 75 lbs
SEATED CALF RAISES at 115 lbs
 

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FRIDAY 11/3/2023: CORE AND YOGA

HANGING LEG RAISES: 1 set to failure into 20 ER's
HANGING KNEE TWISTS: 1 set to failure into 20 ER's per side
ECCENTRIC POWER UPS: 1 set to failure into 20 ER's at 15 lbs
RUSSIAN TWIST + PRESS: 1 set to failure into 20 ER's per side at 15 lbs

YOGA: Healthy Gut workout
 

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NOVEMBER 2023: Avenger mode

Yeah I'm running out of names for these splits, and no I'm not taking suggestions. Anyways I threw this one together utilizing 3 of the best training methods I've used thus far: mixed sets, effective rep sets, and AMRAP sets. To help it along I chose the best exercises for the job. Let's see how this goes!

MONDAY CHEST/TRICEPS
Barbell Bench Press (3 x 8-12, 4-6, 12-15)
Incline Dumbbell Press 12 reps into 20 ERs
Cable Crossovers AMRAP
Skull Crushers (3 x 8-12, 4-6, 12-15)
Rope Push-down 12 reps into 20 ERs
Dumbbell Kickbacks AMRAP

TUESDAY LEGS
Barbell Squat (3 x 8-12, 4-6, 12-15)
Romanian Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Spanish Squats 8 reps into 15 ERs
Bridge Curl 12 reps into 20 ERs
Cossack Squats AMRAP
Walking Lunges AMRAP
Pull-Through AMRAP
Seated Calf Raises 8 reps into 15 ERs

WEDNESDAY BACK/BICEPS
Barbell Row (3 x 8-12, 4-6, 12-15)
Kneeling One Arm Pull-down 12 reps per side into 20 ERs per side
Weighted Pull-ups AMRAP
Barbell Curl (3 x 8-12, 4-6, 12-15)
Cross Body Hammer Curls 12 reps per side into 20 ERs per side
Spider Curl AMRAP

THURSDAY SHOULDERS
Military Press (3 x 8-12, 4-6, 12-15)
Dumbbell High Pull (3 x 8-12, 4-6, 12-15)
Dumbbell Lateral Raises 12 reps into 20 pause ERs
Dumbbell Hip Huggers 12 reps into 20 ERs
Rope Front Raise AMRAP
Face-pull AMRAP

FRIDAY FULL BODY
Trap Bar Deadlift (3 x 8-12, 4-6, 12-15)
Dumbbell Thrusters 12 reps into 20 ERs
Kettlebell Swing AMRAP
CIRCUIT: 2 sets to failure
-Side Lunges
-Chest Dips
-Inverted Rows
-Hanging Leg Raises
-Angels and Devils
-Single Leg Deadlift

MONDAY: Steady state cardio
TUESDAY: Tai Chi
WEDNESDAY: HIIT
THURSDAY: Ab circuit
FRIDAY: Yoga
 
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Scorpion King

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MONDAY 11/6/2023: CHEST, TRICEPS, AND CARDIO

First day was pretty damn solid, I like the set up. Let's hope leg day is as forgiving.

BARBELL BENCH PRESS: 3 sets of 8-12 at 190 lbs, 4-6 at 205 lbs, 12-15 at 175 lbs; mind form and up the first two
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 70 lbs; MAY up this
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
SKULL CRUSHER: 3 sets of 8-12 at 30 lbs, 4-6 at 40 lbs, 12-15 at 25 lbs; up the first set
ROPE PUSH-DOWN: 12 reps into 20 ER's at 50 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

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TUESDAY 11/7/2023: LEGS

First time back squatting in months and I admit I surprised myself.

BARBELL SQUAT: 3 sets of 8-12 at 250 lbs, 4-6 at 285 lbs, 12-15 at 205 lbs; mind form before upping the first 2
ROMANIAN DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 60 lbs; consider upping this
BRIDGE CURL: 12 reps into 20 ER's; consider using either ankle weights or experimenting with the band
COSSACK SQUATS: 60 seconds AMRAP at 40 lbs
WALKING LUNGES: 60 seconds AMRAP; may add the vest
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 160 lbs
 

Scorpion King

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WEDNESDAY 11/8/2023: BACK

Had to skip the heavy bag work, gym got waaay too crowded.

BARBELL ROW: 3 sets of 8-12 at 175 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; up the first two
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 55 lbs; up this
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 75 lbs, 4-6 at 90 lbs, 12-15 at 50 lbs; up the first set
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 35 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs
 

Scorpion King

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THURSDAY 11/9/2023: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 135 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs; mind form
DUMBBELL HIGH PULL: 3 sets of 8-12 at 40 lbs, 4-6 at 50 lbs, 12-15 at 25 lbs; up the first set
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 40 lbs; up this
ROPE FRONT RAISE: 60 seconds AMRAP at 15 lbs
FACE-PULL: 60 seconds AMRAP at 35 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

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MONDAY 11/13/2023: CHEST, TRICEPS, AND CARDIO

So I nearly dropped a 75 lb dumbbell on my face. Damn endurance gave out on me.

BARBELL BENCH PRESS: 3 sets of 8-12 at 195 lbs, 4-6 at 210 lbs, 12-15 at 175 lbs; mind form and up the first two
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs; MIND ENDURANCE
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
SKULL CRUSHER: 3 sets of 8-12 at 35 lbs, 4-6 at 40 lbs, 12-15 at 25 lbs; up all three
ROPE PUSH-DOWN: 12 reps into 20 ER's at 50 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

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TUESDAY 11/14/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 285 lbs, 12-15 at 205 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 65 lbs
BRIDGE CURL: 12 reps into 20 ER's with 10 lb ankle weights; consider experimenting with the band
COSSACK SQUATS: 60 seconds AMRAP at 40 lbs; mind form and pace yourself
WALKING LUNGES: 60 seconds AMRAP; may add the vest
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 160 lbs
 

Scorpion King

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WEDNESDAY 11/15/2023: BACK AND BICEPS

Had to skip the heavy bag again, damn timing.

BARBELL ROW: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs; up the last one
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 60 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 80 lbs, 4-6 at 90 lbs, 12-15 at 50 lbs; up the last set
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 35 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs
 

Scorpion King

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THURSDAY 11/16/2023: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 135 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs; up the first two
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 20 lbs and 10 lbs respectively; up this
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 45 lbs; up this
ROPE FRONT RAISE: 60 seconds AMRAP at 15 lbs; up this
FACE-PULL: 60 seconds AMRAP at 35 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

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FRIDAY 11/17/2023: FULL BODY

Had to miss the yoga because I ran out of time. Doing the deadlift today felt AMAZING. I feel like I worked hard but I'm not in pain which is amazing. Jury's out: I love this routine.

TRAP BAR DEADLIFT: 3 sets of 8-12 at 350 lbs, 4-6 at 400 lbs, 12-15 at 250 lbs; up the first set and mind form
DUMBBELL THRUSTER: 12 reps into 20 pause ERs at 15 lbs; up this
KETTLEBELL SWING: 60 seconds AMRAP at 25 lbs

CIRCUIT: 2 sets till failure
-DUMBBELL SIDE LUNGES at 30 lbs
-CHEST DIPS
-INVERTED ROWS
-HANGING LEG RAISES
-ANGELS AND DEVILS
-SINGLE LEG DEADLIFT at 30 lbs
 

Scorpion King

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MONDAY 11/20/2023: CHEST, TRICEPS, AND CARDIO

BARBELL BENCH PRESS: 3 sets of 8-12 at 200 lbs, 4-6 at 215 lbs, 12-15 at 175 lbs; mind form and up the first two
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
SKULL CRUSHER: 3 sets of 8-12 at 40 lbs, 4-6 at 45 lbs, 12-15 at 30 lbs; up the first two
ROPE PUSH-DOWN: 12 reps into 20 ER's at 50 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

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TUESDAY 11/21/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 285 lbs, 12-15 at 205 lbs; mind form
ROMANIAN DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 65 lbs; up this
BRIDGE CURL: 12 reps into 20 ER's with 10 lb ankle weights; add the band
COSSACK SQUATS: 60 seconds AMRAP at 40 lbs; mind form and pace yourself
WALKING LUNGES: 60 seconds AMRAP; add the vest
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 160 lbs; up this
 

Scorpion King

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WEDNESDAY 11/22/2023: BACK, BICEPS, AND HEAVY BAG

BARBELL ROW: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 165 lbs; up the first one
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 65 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 80 lbs, 4-6 at 90 lbs, 12-15 at 55 lbs; up the second set
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 35 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs

HEAVY BAG: 10 minutes of Boxing drills; seriously look up combo drills
 

Scorpion King

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FRIDAY 11/24/2023: ULTIMATE AMRAP AND YOGA

Missed Thursday's workout because of Thanksgiving and I was still kind of shot so I opted to do the AMRAP workout instead.

Perform each exercise for one set of 60 seconds AMRAP, perform 2 sets if you're feeling ambitious but don't bet on it

DUMBBELL SPANISH SQUATS at 65 lbs
BRIDGE CURL with band
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 30 lbs
ROPE CURL at 30 lbs
ROPE FRONT RAISE at 15 lbs
DUMBBELL LATERAL RAISES at 15 lbs
DUMBBELL SHRUG at 50 lbs
WRIST CURL at 15 lbs
SEATED KNEE TUCKS
FACE-PULL at 30 lbs
PULL-THROUGH at 80 lbs
SEATED CALF RAISES at 115 lbs
 

Scorpion King

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MONDAY 11/27/2023: CHEST, TRICEPS, AND CARDIO

BARBELL BENCH PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 220 lbs, 12-15 at 175 lbs; mind form and up the second set
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs; mind form
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
SKULL CRUSHER: 3 sets of 8-12 at 40 lbs, 4-6 at 45 lbs, 12-15 at 30 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 50 lbs; up this
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs

ROWING MACHINE: 10 minutes steady pace
 

Scorpion King

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TUESDAY 11/28/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 285 lbs, 12-15 at 205 lbs; mind form and consider upping these
ROMANIAN DEADLIFT: 3 sets of 8-12 at 185 lbs, 4-6 at 205 lbs, 12-15 at 135 lbs; up these
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 70 lbs
BRIDGE CURL: 12 reps into 20 ER's with 10 lb ankle weights and 60 lb resistance band; maybe lower the band..
COSSACK SQUATS: 60 seconds AMRAP at 40 lbs; mind form and pace yourself
WALKING LUNGES: 60 seconds AMRAP with 20 lb vest
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 170 lbs
 

Scorpion King

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WEDNESDAY 11/29/2023: BACK, BICEPS, AND HEAVY BAG

BARBELL ROW: 3 sets of 8-12 at 190 lbs, 4-6 at 205 lbs, 12-15 at 165 lbs; up the first one
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 65 lbs; up this
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 80 lbs, 4-6 at 95 lbs, 12-15 at 55 lbs
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 35 lbs; up this
SPIDER CURL: 60 seconds AMRAP at 25 lbs

HEAVY BAG: 10 minutes of Boxing drills
 

Scorpion King

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THURSDAY 11/30/2023: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 140 lbs, 4-6 at 150 lbs, 12-15 at 115 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 25 lbs and 10 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 50 lbs
ROPE FRONT RAISE: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

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FRIDAY 12/1/2023: FULL BODY AND YOGA

TRAP BAR DEADLIFT: 3 sets of 8-12 at 355 lbs, 4-6 at 400 lbs, 12-15 at 250 lbs; consider upping the second set and mind form
DUMBBELL THRUSTER: 12 reps into 20 pause ERs at 20 lbs; up this
KETTLEBELL SWING: 60 seconds AMRAP at 25 lbs

CIRCUIT: 2 sets till failure
-DUMBBELL SIDE LUNGES at 40 lbs
-CHEST DIPS
-INVERTED ROWS
-HANGING LEG RAISES
-ANGELS AND DEVILS
-SINGLE LEG DEADLIFT at 40 lbs

YOGA: Healthy Gut workout
 

Scorpion King

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MONDAY 12/4/2023: CHEST AND TRICEPS

So for December I decided to do something I haven't done since my earliest days: do the same routine 2 months in a row. I just love this routine! Also benched 2 plates for the first time since before the pandemic! Had to skip cardio though because of how active this weekend was.

BARBELL BENCH PRESS: 3 sets of 8-12 at 205 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; mind form and up the first set
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs; mind form
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs
SKULL CRUSHER: 3 sets of 8-12 at 40 lbs, 4-6 at 45 lbs, 12-15 at 30 lbs; mind form; up the first 2 sets
ROPE PUSH-DOWN: 12 reps into 20 ER's at 55 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs
 
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Scorpion King

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TUESDAY 12/5/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 285 lbs, 12-15 at 205 lbs; mind form and up the second set
ROMANIAN DEADLIFT: 3 sets of 8-12 at 190 lbs, 4-6 at 210 lbs, 12-15 at 145 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 70 lbs
BRIDGE CURL: 12 reps into 20 ER's with 60 lb resistance band; lower the band..
COSSACK SQUATS: 60 seconds AMRAP at 40 lbs; mind form and pace yourself
WALKING LUNGES: 60 seconds AMRAP with 20 lb vest
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 170 lbs
 

Scorpion King

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WEDNESDAY 12/6/2023: BACK AND BICEPS

BARBELL ROW: 3 sets of 8-12 at 195 lbs, 4-6 at 205 lbs, 12-15 at 165 lbs; up the second set
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 70 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 10 lbs
BARBELL CURL: 3 sets of 8-12 at 80 lbs, 4-6 at 95 lbs, 12-15 at 55 lbs
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 40 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs
 

Scorpion King

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THURSDAY 12/7/2023: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 140 lbs, 4-6 at 150 lbs, 12-15 at 115 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 25 lbs and 10 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 55 lbs
ROPE FRONT RAISE: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

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MONDAY 12/11/2023: CHEST AND TRICEPS

Had to skip cardio again because of how active the weekend was.

BARBELL BENCH PRESS: 3 sets of 8-12 at 210 lbs, 4-6 at 225 lbs, 12-15 at 185 lbs; mind form and up the second set
INCLINE DUMBBELL PRESS: 12 reps into 20 ER's at 75 lbs; mind form
CABLE CROSSOVER: 60 seconds AMRAP at 25 lbs; up this
SKULL CRUSHER: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs; mind form
ROPE PUSH-DOWN: 12 reps into 20 ER's at 60 lbs
DUMBBELL KICKBACKS: 60 seconds AMRAP at 25 lbs
 

Scorpion King

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TUESDAY 12/12/2023: LEGS

BARBELL SQUAT: 3 sets of 8-12 at 255 lbs, 4-6 at 290 lbs, 12-15 at 205 lbs; mind form and up the second set
ROMANIAN DEADLIFT: 3 sets of 8-12 at 190 lbs, 4-6 at 210 lbs, 12-15 at 145 lbs
DUMBBELL SPANISH SQUAT: 8 reps into 15 ER's at 70 lbs
BRIDGE CURL: 12 reps into 20 ER's with 50 lb resistance band
COSSACK SQUATS: 60 seconds AMRAP at 40 lbs; mind form and pace yourself
WALKING LUNGES: 60 seconds AMRAP with 20 lb vest; up this
PULL-THROUGH: 60 seconds AMRAP at 80 lbs
SEATED CALF RAISES: 8 reps into 15 ER's at 170 lbs; up this
 

Scorpion King

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WEDNESDAY 12/13/2023: BACK AND BICEPS

BARBELL ROW: 3 sets of 8-12 at 195 lbs, 4-6 at 210 lbs, 12-15 at 165 lbs; up the first two sets and MIND FORM
KNEELING ONE ARM PULL-DOWN: 12 reps per side into 20 ER's per side at 70 lbs
WEIGHTED PULL-UPS: 60 seconds AMRAP at 25 lbs
BARBELL CURL: 3 sets of 8-12 at 85 lbs, 4-6 at 95 lbs, 12-15 at 55 lbs; up all three sets
CROSS BODY HAMMER CURLS: 12 reps per side into 20 ER's per side at 40 lbs
SPIDER CURL: 60 seconds AMRAP at 25 lbs
 

Scorpion King

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Posts: 463
THURSDAY 12/14/2023: SHOULDERS AND CORE

MILITARY PRESS: 3 sets of 8-12 at 140 lbs, 4-6 at 150 lbs, 12-15 at 115 lbs; MIND FORM
DUMBBELL HIGH PULL: 3 sets of 8-12 at 45 lbs, 4-6 at 50 lbs, 12-15 at 30 lbs
DUMBBELL LATERAL RAISES: 12 reps into 20 pause ERs at 25 lbs and 10 lbs respectively
DUMBBELL HIP HUGGERS: 12 reps into 20 ERs at 55 lbs; up this
ROPE FRONT RAISE: 60 seconds AMRAP at 20 lbs
FACE-PULL: 60 seconds AMRAP at 40 lbs; up this

CORE CIRCUIT:
*60 second AMRAP on each*
-LYING LEG RAISES
-HEEL TAPS
-RUSSIAN TWISTS at 25 lbs
-BLACK WIDOW KNEE SLIDES
-PHYSIO BALL CRUNCHES
 

Scorpion King

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FRIDAY 12/15/2023: FULL BODY AND YOGA

Had to skip the circuit because of time but hit a new PR for deadlift!

TRAP BAR DEADLIFT: 3 sets of 8-12 at 360 lbs, 4-6 at 410 lbs, 12-15 at 250 lbs; consider upping the second set and mind form
DUMBBELL THRUSTER: 12 reps into 20 pause ERs at 25 lbs
KETTLEBELL SWING: 60 seconds AMRAP at 25 lbs

YOGA: Healthy Gut workout
 
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