Scorpion King: Nightmare on Elm Street

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    Scorpion King: Nightmare on Elm Street

    You're damn right I used the title of Krueger's for my October's log in thread! This month I'm trying a new routine called Warrior Mode, let's see if this works.

    MONDAY CHEST:
    -Barbell Bench Press (3 x 8-10, 4-6, 12-15)
    -Weighted Dips (3 x 6-8)
    -One Arm Incline Dumbbell Press (2 x 5 per side)
    -SUPER SET Hand Release Push-ups + Bosu Push-ups (2 x 10)
    -Svend Press CLUSTER
    -Cable Crossovers AMRAP

    TUESDAY LEGS:
    -Front Squat (3 x 8-10, 4-6, 12-15)
    -Romanian Deadlift (3 x 6-8)
    -3-D Lunges (2 x 5 per side)
    -SUPER SET Step Ups + Adductor Squats (2 x 10)
    -Leg Press CLUSTER
    -Standing Leg Curl AMRAP
    -Standing Calf Raises (1 x failure with body weight)

    WEDNESDAY BACK:
    -Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
    -Seated Cable Row (3 x 6-8)
    -Kneeling One Arm Pull-down (2 x 5 per side)
    -SUPER SET Straight Arm Pull-down + Renegade Rows (2 x 10)
    -Zeus Rows CLUSTER
    -Hyper Extensions AMRAP

    THURSDAY SHOULDERS:
    -Military Press (3 x 8-10, 4-6, 12-15)
    -Dumbbell High Pull (3 x 6-8)
    -Cable Lateral Raises (2 x 5 per side)
    -SUPER SET Dumbbell Push Press + Cable W Raises (2 x 10)
    -Lateral Raises CLUSTER
    -Face-pull AMRAP

    FRIDAY ARMS:
    -Close Grip Dumbbell Press (2 x 6)
    -Dumbbell Curl (2 x 6)
    -Reverse Grip Push-down (2 x 15)
    -Reverse Curl (2 x 15)
    -Skull Crusher CLUSTER
    -Hammer Curl CLUSTER
    -SUPER SET Dumbbell Kickbacks + Dumbbell Spider Curl (2 x 10)

    *OPTIONAL* SATURDAY ABS:
    -Landmine 180 (3 x 8-10, 4-6, 12-15)
    -Dragon Flag (3 x 6-8)
    -Get-up Thrusts (2 x 5 per side)
    -SUPER SET Cable Wood Chops + Windshield Wipers (2 x 10)
    -Pikes CLUSTER
    -Banded Punches AMRAP

    #2
    DAY ONE 10/7: CHEST

    Warrior mode has begun and the chest day was pretty solid. My chest looks so solid it would make Hannibal Lecter blink for once. Legs tomorrow.

    BARBELL BENCH PRESS: 3 sets 8-10 at 170 lbs, 4-6 at 180 lbs, 12-15 at 145 lbs; watch form and up the second set
    WEIGHT DIPS: 3 sets of 6-8 at 25 lbs; WATCH FORM
    ONE ARM DUMBBELL INCLINE PRESS: 2 sets of 5 per side at 55 lbs; may up this

    SUPER SET
    HAND RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

    SVEND PRESS: Cluster set at 20 lbs
    CABLE CROSSOVERS: 60 seconds AMRAP at 15 lbs

    Comment


      #3
      DAY TWO 10/8: LEGS

      Leg day happened. Tried out some new exercises along with a few old favorites and hopefully this routine will show some good results. Front squat needs some work but I haven't done that since like June so I can't be shocked. 3-D lunges and the super set were particularly interesting, a lot more athletic than what I usually do but I can't complain about them. And the last three exercises burnt me out. I feel as burnt as Freddy Krueger....yes I plan on making Halloween puns all month long. Back tomorrow!

      FRONT SQUAT: 3 sets of 8-10 at 205 lbs, 4-6 at 225 lbs, 12-15 at 155 lbs; watch form
      ROMANIAN DEADLIFT: 3 sets of 6-8 at 155 lbs; may up this
      3-D LUNGES: 2 sets of 5 per side at 30 lbs; may up this

      SUPER SET
      DUMBBELL STEP-UPS + ADDUCTOR SQUATS: 2 sets of 10 at 50 lbs, body weight for adductor squats; watch form before adding weight

      LEG PRESS: Cluster set at 750 lbs
      STANDING LEG CURL: 60 seconds AMRAP at 50 lbs; OUCH
      STANDING CALF RAISES: 1 set to failure at 205 lbs

      Comment


        #4
        DAY THREE 10/9: BACK

        Ooh back day was pretty solid. I think this day was more successful than leg day or chest day in that I've done these exercises before whereas the other two days had a good number of new stuff. This'll be a fun month I can tell, as fun as every single horror monster crossover and THERE ARE A LOT! Shoulders tomorrow!

        WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs, 4-6 at 45 lbs, 12-15 at 10 lbs; may up the first two sets
        SEATED CABLE ROW: 3 sets of 6-8 at 225 lbs
        KNEELING ONE ARM PULL-DOWN: 2 sets of 5 per side at 90 lbs

        SUPER SET
        STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 55 lbs and 25 lbs each

        ZEUS ROWS: Cluster set at 55 lbs; up this
        HYPER EXTENSIONS: 60 seconds AMRAP

        Comment


          #5
          DAY FOUR 10/10: SHOULDERS

          I'm starting to really like this routine. My shoulders right now could probably make even Michael Myers think twice. Arms and Fencing tomorrow!

          MILITARY PRESS: 3 sets of 8-10 at 130 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs; up the first set
          DUMBBELL HIGH PULL: 3 sets of 6-8 at 40 lbs
          CABLE LATERAL RAISES: 2 sets of 5 per side at 20 lbs

          SUPER SET
          DUMBBELL PUSH PRESS + CABLE W RAISES: 2 sets of 10 at 30 lbs and 25 lbs respectively

          DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
          FACE-PULL: 60 second AMRAP at 30 lbs

          Comment


            #6
            DAY FIVE 10/11: ARMS

            Arms day has been conquered, I got some guns now! Or as Ash Williams calls them: boomsticks!!

            CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs
            DUMBBELL CURL: 2 sets of 6 at 35 lbs
            REVERSE PUSH-DOWN: 2 sets of 15 at 50 lbs
            REVERSE CURL: 2 sets of 15 at 40 lbs
            SKULL CRUSHER: Cluster set at 30 lbs
            HAMMER CURL: Cluster set at 40 lbs

            SUPER SET
            DUMBBELL KICKBACKS + DUMBBELL SPIDER CURL: 2 sets of 10 at 20 lbs

            Comment


              #7
              DAY SIX 10/14: CHEST

              I may or may not have beat my chest like a Gorilla after my workout today. Coming for you King Kong! Legs tomorrow.

              BARBELL BENCH PRESS: 3 sets 8-10 at 170 lbs, 4-6 at 185 lbs, 12-15 at 145 lbs; MAY up the second set
              WEIGHT DIPS: 3 sets of 6-8 at 25 lbs; WATCH FORM
              ONE ARM DUMBBELL INCLINE PRESS: 2 sets of 5 per side at 60 lbs

              SUPER SET
              HAND RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

              SVEND PRESS: Cluster set at 20 lbs
              CABLE CROSSOVERS: 60 seconds AMRAP at 15 lbs

              Comment


                #8
                DAY SEVEN 10/15: LEGS

                Oooooh that hurt. Like a Werewolf bite to the thighs. But that Werewolf died on impact. Ha.
                Front squat was a bit rough but improvements were being made. RDL, step-ups, adductor squats all looked great, 3D Lunges particularly improved and felt better. Leg press though OUCH that killed tonight. Back tomorrow with a Kali training session.

                FRONT SQUAT: 3 sets of 8-10 at 205 lbs, 4-6 at 225 lbs, 12-15 at 155 lbs; watch form
                ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs
                3-D LUNGES: 2 sets of 5 per side at 36 lbs

                SUPER SET
                DUMBBELL STEP-UPS + ADDUCTOR SQUATS: 2 sets of 10 at 50 lbs, body weight for adductor squats

                LEG PRESS: Cluster set at 750 lbs; OUCH
                STANDING LEG CURL: 60 seconds AMRAP at 50 lbs; up this
                STANDING CALF RAISES: 1 set to failure at 205 lbs

                Comment


                  #9
                  DAY EIGHT 10/16: BACK

                  So Dracula needs to turn into a Bat in order to get a pair of wings. I just need to do some pull-ups and BAM!! Shoulders tomorrow.

                  WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs, 4-6 at 45 lbs, 12-15 at 10 lbs
                  SEATED CABLE ROW: 3 sets of 6-8 at 225 lbs; may up this next time
                  KNEELING ONE ARM PULL-DOWN: 2 sets of 5 per side at 90 lbs

                  SUPER SET
                  STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 55 lbs and 25 lbs each

                  ZEUS ROWS: Cluster set at 60 lbs
                  HYPER EXTENSIONS: 60 seconds AMRAP

                  Comment


                    #10
                    DAY NINE 10/17: SHOULDERS

                    Had a solid workout today but I was a bit bummed I didn't get to do some sword training as well. I mean how else do I beat the Headless Horseman? Arms tomorrow!

                    MILITARY PRESS: 3 sets of 8-10 at 135 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs
                    DUMBBELL HIGH PULL: 3 sets of 6-8 at 40 lbs
                    CABLE LATERAL RAISES: 2 sets of 5 per side at 20 lbs

                    SUPER SET
                    DUMBBELL PUSH PRESS + CABLE W RAISES: 2 sets of 10 at 30 lbs and 25 lbs respectively

                    DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
                    FACE-PULL: 60 second AMRAP at 30 lbs

                    Comment


                      #11
                      DAY TEN 10/18: ARMS

                      Pardon the delay in posting this but arms really kicked ass this week! Sit down Jason!

                      CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 75 lbs
                      DUMBBELL CURL: 2 sets of 6 at 35 lbs
                      REVERSE PUSH-DOWN: 2 sets of 15 at 55 lbs
                      REVERSE CURL: 2 sets of 15 at 40 lbs
                      SKULL CRUSHER: Cluster set at 30 lbs; may up this
                      HAMMER CURL: Cluster set at 40 lbs; may up this

                      SUPER SET
                      DUMBBELL KICKBACKS + DUMBBELL SPIDER CURL: 2 sets of 10 at 20 lbs

                      Comment


                        #12
                        DAY ELEVEN 10/21: CHEST

                        Pretty damn solid chest day, bite this Dracula! Legs tomorrow.

                        BARBELL BENCH PRESS: 3 sets 8-10 at 170 lbs, 4-6 at 190 lbs, 12-15 at 145 lbs
                        WEIGHT DIPS: 3 sets of 6-8 at 25 lbs
                        ONE ARM DUMBBELL INCLINE PRESS: 2 sets of 5 per side at 60 lbs

                        SUPER SET
                        HAND RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

                        SVEND PRESS: Cluster set at 20 lbs
                        CABLE CROSSOVERS: 60 seconds AMRAP at 15 lbs

                        Comment


                          #13
                          DAY TWELVE 10/22: LEGS

                          Okay today was kinda rough. Form wise I didn't do too badly aside from RDL (usually I do really good with that...odd) but one of the sandbag weights of my weighted vest tore open so I've essentially lost that weight and I had to clean up a mess. Not happy about that. Fucking sand, it was probably the Mummy looking for revenge! COME AT ME IMHOTEP!

                          FRONT SQUAT: 3 sets of 8-10 at 205 lbs, 4-6 at 225 lbs, 12-15 at 155 lbs; watch form
                          ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs
                          3-D LUNGES: 2 sets of 5 per side at 36 lbs

                          SUPER SET
                          DUMBBELL STEP-UPS + ADDUCTOR SQUATS: 2 sets of 10 at 50 lbs, body weight for adductor squats

                          LEG PRESS: Cluster set at 750 lbs
                          STANDING LEG CURL: 60 seconds AMRAP at 55 lbs
                          STANDING CALF RAISES: 1 set to failure at 205 lbs

                          Comment


                            #14
                            DAY THIRTEEN 10/23: BACK

                            The call me the Creature from the Back Lagoon! I'll see myself out..

                            WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs, 4-6 at 45 lbs, 12-15 at 10 lbs
                            SEATED CABLE ROW: 3 sets of 6-8 at 230 lbs
                            KNEELING ONE ARM PULL-DOWN: 2 sets of 5 per side at 90 lbs

                            SUPER SET
                            STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 55 lbs and 25 lbs each

                            ZEUS ROWS: Cluster set at 60 lbs
                            HYPER EXTENSIONS: 60 seconds AMRAP

                            Comment


                              #15
                              DAY FOURTEEN 10/24: SHOULDERS

                              Shoulder game so strong even Predator is starting to think twice!

                              MILITARY PRESS: 3 sets of 8-10 at 135 lbs, 4-6 at 145 lbs, 12-15 at 115 lbs
                              DUMBBELL HIGH PULL: 3 sets of 6-8 at 40 lbs
                              CABLE LATERAL RAISES: 2 sets of 5 per side at 20 lbs

                              SUPER SET
                              DUMBBELL PUSH PRESS + CABLE W RAISES: 2 sets of 10 at 30 lbs and 25 lbs respectively; up the push press

                              DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
                              FACE-PULL: 60 second AMRAP at 30 lbs

                              Comment

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