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Scorpion King: Eye of Odin

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    Scorpion King: Eye of Odin

    For the month of November, I'm gonna be utilizing one of my more powerful routines: God mode! Where a lot of my previous routines of late focused on metabolic overloads and fancy techniques, this one utilizes little more than brute power.

    Cardio on Monday, Wednesday, and Friday
    Bo staff training and Tai Chi on Tuesday
    Log splitting throughout the month

    MONDAY CHEST
    Incline Bench Press (3 x 10, 8, 6)
    Dumbbell Bench Press (3 x 10, 8, 6)
    Low Cable Fly (3 x 10, 8, 6)
    Push-ups (2 x failure)

    TUESDAY LEGS
    Barbell Squat (3 x 8-12)
    Trap bar Deadlift (3 x 8-12)
    Thigh Adduction (3 x 10-12)
    Thigh Abduction (3 x 10-12)
    Walking Lunges (2 x 40 reps)
    Glute Bridges (2 x 16-20)
    Standing Calf Raises (1 x 20)

    WEDNESDAY BACK
    Weighted Pull-ups (3 x 8-10)
    One Arm Dumbbell Rows (3 x 6-8 per side)
    Wide Grip Pull-down (3 x 10)
    Shotgun Row (3 x 12 a side)
    Cable Battle Axes (2 x 10 each side)
    Straight Arm Pull-downs (2 x 12)

    THURSDAY SHOULDERS/CORE
    Military Press (3 x 8-12)
    Dumbbell Shoulder Press (3 x 8-12)
    Lateral Raises (3 x 8-12)
    Cable W Raises (3 x 10)
    Plate Raises (2 x 15)
    Hanging Leg Raises Alphabet (1 set to failure)
    Levitation Crunches (2 x 15)
    Oak Tree Step-outs (1 x 10 per side)

    FRIDAY ARMS
    Close-grip Dumbbell Press (3 x 10)
    Low Cable Curl (3 x 10)
    Skull Crushers (3 x 12)
    High Cable Curl (3 x 12)
    Dumbbell Kickbacks (2 x 15) per side
    Lip Buster Curls (2 x 15 per side)

    #2
    DAY ONE 11/2: CHEST

    That. Hurt.
    After taking the week off I went back to the weights I was doing prior and while I didn't lose much strength at all, I lost just enough to make this one painful. I need to better my incline press and the dumbbell bench. Other than that it went exceptionally well. Legs tomorrow.

    INCLINE BENCH PRESS: 3 sets of 10 at 165 lbs, 8 at 165 lbs, 6 at 170 lbs; lower the first and last set by 5
    DUMBBELL BENCH PRESS: 3 sets of 10 at 70 lbs, 8 at 70 lbs, 6 at 75 lbs
    LOW CABLE FLY: 3 sets of 10 at 20 lbs, 8 at 20 lbs, 6 at 25 lbs
    PUSH-UPS: 2 sets to failure

    40 minute walk this morning

    Comment


      #3
      DAY TWO 11/3: LEGS

      Gods do I hate this leg day.

      BARBELL SQUAT: 3 sets of 8-12 at 235 lbs; WATCH FORM
      TRAP BAR DEADLIFT: 3 sets of 8-12 at 300 lbs; WATCH FORM
      THIGH ADDUCTION: 3 sets of 10-12 at 290 lbs
      THIGH ABDUCTION: 3 sets of 10-12 at 290 lbs
      WALKING LUNGES: 2 sets of 40
      GLUTE BRIDGES: 2 sets of 16-20 at 75 lbs
      STANDING CALF RAISES: 2 sets of 20 at 215 lbs

      20 minutes of bo staff training
      10 minutes of Tai Chi

      Comment


        #4
        DAY THREE 11/4: BACK

        WEIGHTED PULL-UPS: 3 sets of 8 at 30 lbs; improve form
        ONE ARM ROWS: 3 sets of 6 per side at 90 lbs
        WIDE GRIP PULL-DOWN: 3 sets of 10 at 160 lbs
        SHOTGUN ROWS: 3 sets of 12 per side at 40 lbs
        CABLE BATTLE AXES: 2 sets of 10 per side at 25 lbs
        STRAIGHT ARM PULL-DOWN: 2 sets of 12 at 45 lbs

        1200 meter Rowing Machine

        Comment


          #5
          DAY FOUR: SHOULDERS AND CORE

          MILITARY PRESS: 3 sets of 8-12 at 130 lbs
          DUMBBELL SHOULDER PRESS: 3 sets of 8-12 at 45 lbs; up this
          LATERAL RAISES: 3 sets of 8-12 at 20 lbs
          CABLE W RAISES: 3 sets of 10 at 30 lbs
          PLATE RAISE: 2 sets of 15 at 15 lbs
          HANGING LEG RAISES ALPHABET: 1 set to failure
          LEVITATION CRUNCHES: 2 sets of 15
          OAK TREE STEP-OUTS: 1 sets of 10 per side

          Comment


            #6
            No workout Friday, too many things to get done

            Comment


              #7
              DAY FIVE 11/9: CHEST

              INCLINE BENCH PRESS: 3 sets of 10 at 160 lbs, 8 at 165 lbs, 6 at 170 lbs; up the last set
              DUMBBELL BENCH PRESS: 3 sets of 10 at 70 lbs, 8 at 70 lbs, 6 at 75 lbs
              LOW CABLE FLY: 3 sets of 10 at 20 lbs, 8 at 20 lbs, 6 at 25 lbs
              PUSH-UPS: 2 sets to failure

              10 minutes of Bear Crawl

              Comment


                #8
                DAY SIX 11/10: LEGS

                Significantly better than last week. No point in maxing out on the adduction/abduction machines.

                BARBELL SQUAT: 3 sets of 8-12 at 235 lbs; WATCH FORM
                TRAP BAR DEADLIFT: 3 sets of 8-12 at 300 lbs; WATCH FORM
                THIGH ADDUCTION: 3 sets of 10-12 at 190 lbs
                THIGH ABDUCTION: 3 sets of 10-12 at 190 lbs
                WALKING LUNGES: 2 sets of 40
                GLUTE BRIDGES: 2 sets of 16-20 at 75 lbs
                STANDING CALF RAISES: 2 sets of 20 at 215 lbs

                20 minutes of bo staff training
                10 minutes of Tai Chi

                Comment


                  #9
                  DAY SEVEN 11/11: BACK

                  Had to skip the cardio because of time, tomorrow I'll chop some wood to make up for it.

                  WEIGHTED PULL-UPS: 3 sets of 8 at 30 lbs
                  ONE ARM ROWS: 3 sets of 6 per side at 90 lbs
                  WIDE GRIP PULL-DOWN: 3 sets of 10 at 160 lbs
                  SHOTGUN ROWS: 3 sets of 12 per side at 40 lbs
                  CABLE BATTLE AXES: 2 sets of 10 per side at 25 lbs
                  STRAIGHT ARM PULL-DOWN: 2 sets of 12 at 55 lbs

                  Comment


                    #10
                    DAY EIGHT 11/12: SHOULDERS AND CORE

                    MILITARY PRESS: 3 sets of 8-12 at 130 lbs
                    DUMBBELL SHOULDER PRESS: 3 sets of 8-12 at 50 lbs
                    LATERAL RAISES: 3 sets of 8-12 at 20 lbs
                    CABLE W RAISES: 3 sets of 10 at 35 lbs
                    PLATE RAISE: 2 sets of 15 at 15 lbs
                    HANGING LEG RAISES ALPHABET: 1 set to failure
                    LEVITATION CRUNCHES: 2 sets of 15
                    OAK TREE STEP-OUTS: 1 sets of 10 per side

                    Comment


                      #11
                      DAY NINE 11/13: ARMS

                      CLOSE GRIP DUMBBELL PRESS: 3 sets of 10 at 70 lbs
                      LOW CABLE CURL: 3 sets of 10 at 55 lbs
                      SKULL CRUSHERS: 3 sets of 12 at 30 lbs
                      HIGH CABLE CURL: 3 sets of 12 at 45 lbs
                      DUMBBELL KICKBACKS: 2 sets of 15 at 20 lbs
                      LIP BUSTER CURL: 2 sets of 15 at 25 lbs

                      Comment


                        #12
                        DAY TEN 11/16: CHEST

                        Week 3 is a go. Had to skip the cardio because I was short on time, and I spent the weekend in Manhattan so I did a lot of walking anyway. Legs tomorrow.

                        INCLINE BENCH PRESS: 3 sets of 10 at 160 lbs, 8 at 170 lbs, 6 at 175 lbs; up the first set
                        DUMBBELL BENCH PRESS: 3 sets of 10 at 70 lbs, 8 at 70 lbs, 6 at 75 lbs
                        LOW CABLE FLY: 3 sets of 10 at 20 lbs, 8 at 20 lbs, 6 at 25 lbs
                        PUSH-UPS: 2 sets to failure

                        Comment


                          #13
                          DAY ELEVEN 11/17: LEGS

                          BARBELL SQUAT: 3 sets of 8-12 at 235 lbs; WATCH FORM
                          TRAP BAR DEADLIFT: 3 sets of 8-12 at 300 lbs; WATCH FORM
                          THIGH ADDUCTION: 3 sets of 10-12 at 195 lbs
                          THIGH ABDUCTION: 3 sets of 10-12 at 195 lbs
                          WALKING LUNGES: 2 sets of 40
                          GLUTE BRIDGES: 2 sets of 16-20 at 75 lbs; up this
                          STANDING CALF RAISES: 2 sets of 20 at 215 lbs; up this

                          20 minutes of bo staff training
                          10 minutes of Tai Chi

                          Comment


                            #14
                            DAY TWELVE 11/18: BACK

                            WEIGHTED PULL-UPS: 3 sets of 8 at 30 lbs
                            ONE ARM ROWS: 3 sets of 6 per side at 90 lbs
                            WIDE GRIP PULL-DOWN: 3 sets of 10 at 165 lbs
                            SHOTGUN ROWS: 3 sets of 12 per side at 45 lbs
                            CABLE BATTLE AXES: 2 sets of 10 per side at 25 lbs
                            STRAIGHT ARM PULL-DOWN: 2 sets of 12 at 55 lbs

                            1200 meter Rowing Machine

                            Comment


                              #15
                              DAY THIRTEEN 11/19: SHOULDERS AND CORE

                              MILITARY PRESS: 3 sets of 8-12 at 130 lbs
                              DUMBBELL SHOULDER PRESS: 3 sets of 8-12 at 50 lbs
                              LATERAL RAISES: 3 sets of 8-12 at 20 lbs
                              CABLE W RAISES: 3 sets of 10 at 35 lbs
                              PLATE RAISE: 2 sets of 15 at 15 lbs
                              HANGING LEG RAISES ALPHABET: 1 set to failure
                              LEVITATION CRUNCHES: 2 sets of 15
                              OAK TREE STEP-OUTS: 1 sets of 10 per side

                              Comment

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