Scorpion King: Gods Among Us

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    Scorpion King: Gods Among Us

    So after 4 solid months of body weight training and outdoor style workouts, due to COVID-19 closing down the gyms, I'm finally going back to the gym to kick the shit out of the weights. Or the other way around. Depends on the day.
    This is a new routine called Crusader Mode. I've called this my Chimera routine for being an odd yet sound combination of old splits (5 day bro splits, ppl, upper/lower, full body) and tried-and-true techniques (positions-of-flexion, super sets, cluster sets, AMRAP, mixed sets).
    No goals for this month, I need to get back to where I was before I try to make improvements.

    MONDAY PUSH:
    -Barbell Bench Press (3 x 8-10, 4-6, 12-15)
    -Low Cable Fly (3 x 6-8)
    -Weighted Dips (2 x 5)
    -SUPER SET Svend Press + Dumbbell Lateral Raises (2 x 10)
    -Military Press CLUSTER
    -Dumbbell Skull Crushers AMRAP

    TUESDAY LEGS:
    -Barbell Squat (3 x 8-10, 4-6, 12-15)
    -Glute Bridge (3 x 6-8)
    -3D Lunges (2 x 5)
    -SUPER SET Single-Leg Deadlift + Bridge Curl (2 x 10)
    -Leg Press CLUSTER
    -Pull-Through AMRAP
    -Seated Calf Raises (2 x 25)

    WEDNESDAY PULL:
    -Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
    -Shotgun Row (3 x 6-8 per side)
    -Seated Cable Row (2 x 5)
    -SUPER SET Face-pull + Plate Raises (2 x 10)
    -Cable W Raises CLUSTER
    -Dumbbell Curl AMRAP

    THURSDAY CORE:
    -Landmine 180's (3 x 8-10, 4-6, 12-15)
    -Hanging Leg Raises (3 x 6-8)
    -Cable Chops (2 x 5 per side)
    -SUPER SET Banded Punches + Oak Tree Step-outs (2 x 10)
    -Rope Crunch CLUSTER
    -Muay Thai Plank AMRAP

    FRIDAY FULL BODY:
    -Trap Bar Deadlift (3 x 8-10, 4-6, 12-15)
    -Turkish Get-ups (3 x 6-8)
    -Bow and Arrows (2 x 5 per side)
    -SUPER SET Dumbbell Thruster + Kettlebell Swings (2 x 10)
    -Sledgehammer Swings CLUSTER
    -Farmers Carry AMRAP

    #2
    DAY ONE 8/3: PUSH

    Oh does it feel good/weird to be back.
    So my bench went down a little but honestly I was expecting it. And I think it'll come back pretty soon on its own so I'm not really worried. Flies went good, dips could've been better, the superset was perfect, military press was rough but that'll improve, and the skull crushers burned but felt good. Tomorrow is legs. Gods help me.

    BARBELL BENCH PRESS: 3 sets of 8-10 at 155 lbs, 4-6 at 175 lbs, 12-15 at 135 lbs; these will all go up
    LOW CABLE FLY: 3 sets of 6-8 at 25 lbs
    WEIGHTED DIPS: 2 sets of 5 at 25 lbs; WATCH FORM

    SUPER SET
    SVEND PRESS + DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs

    MILITARY PRESS: Cluster set at 95 lbs; may up this
    DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 20 lbs

    10 Minutes of Recumbent Bike with Breath-trainer Apparatus

    Comment


      #3
      DAY TWO 8/4: LEGS

      Leg day fucking hurt.
      But it was a good hurt I think. Aside from squatting, everything else went pretty smoothly all things considered. Had to lighten the load on squats and leg press but I'm not worried about it. I realized I've lost around 15 lbs since March (mostly intentionally) and my squat dropped around 15-20 lbs so I think it evens out. When I get back to 210 hopefully my original weights will come back. But I'm honestly unconcerned with the leg press in general. It's a leg press any dope can dominate that exercise with little effort.

      BARBELL SQUAT: 3 sets of 8-10 at 225 lbs, 4-6 at 245 lbs, 12-15 at 185 lbs; KEEP FORM IN CHECK
      GLUTE BRIDGE: 3 sets of 6-8 at 165 lbs; KEEP CORE TIGHT
      3D LUNGES: 2 sets of 5 per side at 40 lbs

      SUPER SET
      SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10 at 40 lbs

      LEG PRESS: Cluster set at 570 lbs; OUCH
      PULL-THROUGH: 60 second AMRAP at 60 lbs
      SEATED CALF RAISES: 2 sets of 25 at 90 lbs

      15 minutes bo staff training

      Comment


        #4
        DAY THREE 8/5: PULL

        So because of the hurricane yesterday my gym had no power so today I had to improvise. Thankfully my routine today allowed for me to easily utilize weighted clothing and heavy resistance bands.

        WEIGHTED PULL-UPS: 3 sets of 8-10 at 25 lbs, 4-6 lbs at 35 lbs, 12-15 at 10 lbs
        SHOTGUN ROW: 3 sets of 6-8 at 60 lbs
        SEATED CABLE ROW: 2 sets of 5 at 200 lbs

        SUPER SET
        FACE PULL + PLATE RAISE: 2 sets of 10 at 50 lbs and 10 lbs

        CABLE W RAISES: Cluster set at 30 lbs
        DUMBBELL CURL: 60 second AMRAP at 15 lbs

        Comment


          #5
          So my gym is still out of power and I'm still pretty sore from the last couple of days so no workout today, but this weekend until Wednesday I'm going to be camping because my friends have zero concept of routine.

          Comment


            #6
            So on Monday I hiked through Flume gorge, played mini golf (suck at it btw), and swam in a swimming hole up in New Hampshire. Tuesday I went on a 9 hour hike up Mount Lafayette. Wednesday we packed up and went home and I'm pretty burnt out. This week was off from the weights (mildly inconvenient and irritating) but certainly an active one. Also decided to make hiking a regular steady state cardio for myself.

            Comment


              #7
              DAY FOUR 8/17: PUSH

              Well after a week off from lifting I was a bit nervous to lift but it went pretty well all considered. Bench was pretty solid, fly again was fine, dips got better but still need tweaking, superset was okay, cluster set KILLED me, and the AMRAP sucked. Legs tomorrow, never won't be nervous for it.

              BARBELL BENCH PRESS: 3 sets of 8-10 at 155 lbs, 4-6 at 180 lbs, 12-15 at 140 lbs; up the first one
              LOW CABLE FLY: 3 sets of 6-8 at 25 lbs
              WEIGHTED DIPS: 2 sets of 5 at 25 lbs; WATCH FORM

              SUPER SET
              SVEND PRESS + DUMBBELL LATERAL RAISES: 2 sets of 10 at 20 lbs

              MILITARY PRESS: Cluster set at 95 lbs
              DUMBBELL SKULL CRUSHERS: 60 seconds AMRAP at 20 lbs

              10 Minutes of Recumbent Bike with Breath-trainer Apparatus

              Comment


                #8
                DAY FIVE 8/18: LEGS

                You know I usually feel really strong and powerful...and then leg day brings me back down to earth. All in all not a bad session but definitely hot and sweaty. Squatting got better but I have to get better with feet placement, try and make it so I automatically hit the right position without much fixing. Bridge form and weight improved. 3D Lunges were tight in the hips but they gradually loosened, I think a yoga session at the end of week is necessary. The super set, pull through, and calf raises went fine but the cluster KILLED what the hell.
                Pull day tomorrow

                BARBELL SQUAT: 3 sets of 8-10 at 225 lbs, 4-6 at 245 lbs, 12-15 at 185 lbs; KEEP FORM IN CHECK
                GLUTE BRIDGE: 3 sets of 6-8 at 175 lbs; KEEP CORE TIGHT
                3D LUNGES: 2 sets of 5 per side at 40 lbs

                SUPER SET
                SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10 at 40 lbs

                LEG PRESS: Cluster set at 570 lbs; SERIOUS OUCH
                PULL-THROUGH: 60 second AMRAP at 65 lbs
                SEATED CALF RAISES: 2 sets of 25 at 100 lbs

                Comment


                  #9
                  DAY SIX 8/19: PULL

                  So far the easiest day out of the lot. But somehow never downed a protein shake that fast in my life.

                  WEIGHTED PULL-UPS: 3 sets of 8-10 at 25 lbs, 4-6 lbs at 35 lbs, 12-15 at 10 lbs
                  SHOTGUN ROW: 3 sets of 6-8 at 60 lbs
                  SEATED CABLE ROW: 2 sets of 5 at 200 lbs; MAY up this

                  SUPER SET
                  FACE PULL + PLATE RAISE: 2 sets of 10 at 50 lbs and 10 lbs

                  CABLE W RAISES: Cluster set at 30 lbs; up this
                  DUMBBELL CURL: 60 second AMRAP at 15 lbs

                  10 Minutes of Rowing machine with Breath-trainer Apparatus

                  Comment


                    #10
                    DAY SEVEN 8/20: CORE

                    I'm gonna feel pain in the mid section tomorrow aren't I

                    LANDMINE 180: 3 sets of 8-10 at 135 lbs, 4-6 at 165 lbs, 12-15 at 115 lbs
                    HANGING LEG RAISES: 3 sets of 6-8; keep an eye on form
                    CABLE CHOPS: 2 sets of 5 per side at 50 lbs; OW

                    SUPER SET
                    BANDED PUNCHES + OAK TREE STEP OUTS: 2 sets of 10 per side

                    ROPE CRUNCH: Cluster set at 50 lbs; keep an eye on form then up
                    MUAY THAI PLANK: 60 second AMRAP

                    Comment


                      #11
                      DAY EIGHT 8/21: FULL BODY

                      You know I thought that was gonna be a lot worse. I lightened the deadlift significantly, much to my legs' delight and my ego's sorrow. Still more than 1 and a half times my weight. Get ups, gotta make sure to keep my lead arm locked so as to protect the shoulder. Bow and arrows, thrusters, kettlebell and sledgehammer swings are all really fun to perform. Farmers carry went poorly, both from the weight being too heavy and the dumbbells being poorly maintained. I managed to lift and carry my bodyweight about 20ish steps before my hands gave out, I was aiming for the full minute. New goal.

                      TRAP BAR DEADLIFT: 3 sets of 8-10 at 320 lbs, 4-6 at 370 lbs, 12-15 at 250 lbs; wow thats gotta get back in gear
                      TURKISH GET UPS: 3 sets of 6-8 per side at 15 lbs
                      BOW AND ARROW: 2 sets of 5 per side at 25 lbs

                      SUPER SET
                      DUMBBELL THRUSTERS + KETTLEBELL SWINGS: 2 sets of 10 at 15 lbs

                      SLEDGEHAMMER SWING: Cluster set at 12 lbs
                      FARMERS CARRY: 60 second AMRAP at 100 lbs; LIGHTEN THIS BY 50 LBS

                      10 minutes of Row Machine with Breath-trainer Apparatus

                      Comment


                        #12
                        No workout today, this weekend was way too active with axe work, dragging fallen branches, splitting wood, hiking and swimming. Jammed up my thumb joints too so doing pressing movements would have been a bad idea. Starting off with a leg day...ah shit.

                        Comment


                          #13
                          DAY NINE 8/25: LEGS

                          Well that happened. So the first set of squats went nigh perfect but the second set was so damned rough. Gotta keep the core tight and the bar path straight, that bar started to roll down my back after it got set cuz the bar was a little warped. Literally every set after that was just fine.

                          BARBELL SQUAT: 3 sets of 8-10 at 225 lbs, 4-6 at 245 lbs, 12-15 at 185 lbs; KEEP FORM IN CHECK
                          GLUTE BRIDGE: 3 sets of 6-8 at 185 lbs
                          3D LUNGES: 2 sets of 5 per side at 40 lbs

                          SUPER SET
                          SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10 at 40 lbs

                          LEG PRESS: Cluster set at 570 lbs
                          PULL-THROUGH: 60 second AMRAP at 65 lbs; up this
                          SEATED CALF RAISES: 2 sets of 25 at 100 lbs

                          Comment


                            #14
                            DAY TEN 8/26: PULL

                            WEIGHTED PULL-UPS: 3 sets of 8-10 at 25 lbs, 4-6 lbs at 35 lbs, 12-15 at 10 lbs
                            SHOTGUN ROW: 3 sets of 6-8 at 60 lbs
                            SEATED CABLE ROW: 2 sets of 5 at 205 lbs

                            SUPER SET
                            FACE PULL + PLATE RAISE: 2 sets of 10 at 50 lbs and 10 lbs

                            CABLE W RAISES: Cluster set at 35 lbs
                            DUMBBELL CURL: 60 second AMRAP at 15 lbs

                            10 Minutes of Rowing machine

                            Comment


                              #15
                              DAY ELEVEN 8/27: CORE

                              Tornado happened while I was working out, which was pretty damned cool. Form is improving on most things but the leg raises and chops I think tweaked my back a little.

                              LANDMINE 180: 3 sets of 8-10 at 135 lbs, 4-6 at 165 lbs, 12-15 at 115 lbs
                              HANGING LEG RAISES: 3 sets of 6-8; keep an eye on form
                              CABLE CHOPS: 2 sets of 5 per side at 50 lbs

                              SUPER SET
                              BANDED PUNCHES + OAK TREE STEP OUTS: 2 sets of 10 per side

                              ROPE CRUNCH: Cluster set at 50 lbs
                              MUAY THAI PLANK: 60 second AMRAP

                              Comment

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