Scorpion King: The Lion of Olympus

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    Scorpion King: The Lion of Olympus

    So I think this will be my final log-in thread. If any of you have kept up over the past 4 years I've had a new thread for my workout every month but this one will be it from here on.

    APRIL 2021: Project Rebirth

    MONDAY CHEST
    -Barbell Bench Press (5 sets of 5)
    -TRI SET: Incline Dumbbell Press + Alternating Dumbbell Press + Crossover Push-ups (2 sets of 10)
    -TRI SET: Dumbbell Pull-over + Svend Press + 3D Crossover (2 sets of 10)
    -TRI SET: Low Cable Fly + Cable Crossover + Iron Cross (2 sets of 10)
    -Chest Dips AMRAP

    TUESDAY LEGS
    -Barbell Squat (5 sets of 5)
    -TRI SET: Goblet Squat + Side Lunges + Pull-Through (2 sets of 10)
    -TRI SET: Dumbbell Step-ups + Bridge Curl + Floor Slides (2 sets of 10)
    -TRI SET: Bulgarian Split Squats + Single Leg Deadlift + Jane Fonda (2 sets of 10 per side)
    -Walking Lunges AMRAP
    -SUPER SET: Seated Calf Raises + Single Calf Raises (1 set of 50 per side)

    WEDNESDAY BACK
    -Weighted Pull-ups (5 sets of 5)
    -TRI SET: T-Bar Row + Renegade Rows + Shotgun Row (2 sets of 10)
    -TRI SET: Wide grip Pull-down + Parallel grip Pull-down + One Arm Pull-down (2 sets of 10)
    -TRI SET: Seated Cable Row + Wide grip Cable Row + Underhand Cable Row (2 sets of 10)
    -Supermans AMRAP

    THURSDAY SHOULDERS
    -Military Press (5 sets of 5)
    -TRI SET: Superman Press + Front Raises + Plate Raises (2 sets of 10)
    -TRI SET: Victory Press + Alternating Lateral Raise + Light Lateral Raises (2 sets of 10)
    -TRI SET: Dumbbell High Pull + Cable Shrugs + Cable W Raises (2 sets of 10)
    -Face-pull AMRAP

    FRIDAY ARMS
    -Close Grip Dumbbell Press (3 sets of 6-8)
    -Preacher Curl (3 sets of 6-8)
    -TRI-SET: Dumbbell Skull Crusher + Dumbbell Kickback + Reverse Push-down (2 sets of 10)
    -TRI SET: Dumbbell Spider Curl + Dumbbell Incline Curl + Dumbbell Reverse Curl (2 sets of 10)
    -TRI SET: Wrist Curl + Wrist Extension + Grip Crushes (2 sets of 10)

    SATURDAY ABS
    -Landmine 180 (5 sets of 5 per side)
    -TRI SET: Hanging Leg Raises + Cable Chops + Rope Crunch (2 sets of 10)
    -TRI SET: Hollow Rocks + Levitation Crunch + Oak Tree Step-outs (2 sets of 10)
    -TRI SET: Black Widow Knee Slides + Tornado Chops + Physio Ball Crunch (2 sets of 10)
    -Banded Punches AMRAP

    MONDAY, WEDNESDAY, FRIDAY: Various cardio
    TUESDAY: Tai Chi, bo staff, or archery
    THURSDAY: Yoga
    SATURDAY: Hiking and yard work if possible

    #2
    MONDAY 4/12/21: CHEST

    So I took the first week of April off to recover from the previous routine. Saturday I was working with a sledgehammer so my hands were SHOT today. Hopefully my weights will go back up where they belong. Had to skip cardio too because I was short on time. Leg day's gonna be exciting.

    BARBELL BENCH PRESS: 5 sets of 5 at 165 lbs; this has got to go back up.

    TRI-SET
    INCLINE DUMBBELL PRESS + ALTERNATING DUMBBELL PRESS + CROSSOVER PUSH-UPS: 2 sets of 10 at 45 lbs

    TRI-SET
    DUMBBELL PULL-OVER + SVEND PRESS + 3D CROSSOVER: 2 sets of 10 at 30 lbs, 10 lbs, and 25 lbs respectively

    TRI-SET
    LOW CABLE FLY + CABLE CROSSOVER + IRON CROSS: 2 sets of 10 at 15 lbs

    CHEST DIPS: 60 seconds AMRAP

    Comment


      #3
      TUESDAY 4/13/21: LEGS

      Okay leg day killed but bizarrely it went by pretty quick. I decided to lower the squats a little to make sure I don't fuck myself up. Everything else went pretty well, but didn't have time for any skill training.

      BARBELL SQUAT: 5 sets of 5 at 230 lbs

      TRI-SET
      GOBLET SQUAT + SIDE LUNGES + PULL-THROUGH: 2 sets of 10 at 40 lbs and 70 lbs

      TRI-SET
      DUMBBELL STEP-UPS + BRIDGE CURL + FLOOR SLIDES: 2 sets of 10 at 40 lbs

      TRI-SET
      BULGARIAN SPLIT SQUATS + SINGLE LEG DEADLIFT + JANE FONDA: 2 sets of 10 per side at 20 lbs

      WALKING LUNGES: 60 second AMRAP

      SUPER SET
      SEATED CALF RAISES + SINGLE CALF RAISES: 1 set of 50 each

      Comment


        #4
        WEDNESDAY 4/14/21: BACK

        Had to skip cardio today because I felt so damn tired.

        WEIGHTED PULL-UPS: 5 sets of 5 at 25 lbs

        TRI-SET
        T-BAR ROW + RENEGADE ROWS + SHOTGUN ROWS: 2 sets of 10 at 90 lbs, 30 lbs, 40 lbs

        TRI-SET
        WIDE GRIP PULL-DOWN + PARALLEL PULL-DOWN + ONE ARM PULL-DOWN: 2 sets of 10 at 75 lbs

        TRI-SET
        SEATED CABLE ROW + WIDE GRIP CABLE ROW + UNDERHAND CABLE ROW: 2 sets of 10 at 100 lbs

        SUPERMAN: 60 second AMRAP

        Comment


          #5
          THURSDAY 4/15/21: SHOULDERS

          Had to skip the yoga today, this week hasn't been great for the extracurricular stuff has it.

          MILITARY PRESS: 5 sets of 5 at 125 lbs

          TRI-SET
          SUPERMAN PRESS + FRONT RAISES + PLATE RAISES: 2 sets of 10 at 15 lbs and 10 lbs

          TRI-SET
          VICTORY PRESS + ALTERNATING LATERAL RAISES + LIGHT LATERALS: 2 sets of 10 at 20 lbs and 10 lbs; may up the first two

          TRI-SET
          DUMBBELL HIGH PULL + CABLE SHRUGS + CABLE W RAISES: 2 sets of 10 at 20 lbs, and 25 lbs

          FACE-PULL: 60 second AMRAP at 50 lbs

          Comment


            #6
            FRIDAY 4/16/21

            No workout today, tired as hell and sore from the other days. Core tomorrow.

            Comment


              #7
              SATURDAY 4/17/21

              Again pretty fatigued from week one so I forwent the workout for today and did some archery instead.

              Comment


                #8
                Hello, King! Great to see a fellow lifter on the board. Good to take time off and let your body heal now and again!

                Comment


                  #9
                  MONDAY 4/19/21: CHEST

                  BARBELL BENCH PRESS: 5 sets of 5 at 165 lbs; up this

                  TRI-SET
                  INCLINE DUMBBELL PRESS + ALTERNATING DUMBBELL PRESS + CROSSOVER PUSH-UPS: 2 sets of 10 at 45 lbs

                  TRI-SET
                  DUMBBELL PULL-OVER + SVEND PRESS + 3D CROSSOVER: 2 sets of 10 at 30 lbs, 10 lbs, and 25 lbs respectively; up the pull-over

                  TRI-SET
                  LOW CABLE FLY + CABLE CROSSOVER + IRON CROSS: 2 sets of 10 at 15 lbs

                  CHEST DIPS: 60 seconds AMRAP

                  BEAR CRAWLS: 2 minutes til failure

                  Comment


                    #10
                    TUESDAY 4/20/21: LEGS

                    OUCH.

                    BARBELL SQUAT: 5 sets of 5 at 230 lbs

                    TRI-SET
                    GOBLET SQUAT + SIDE LUNGES + PULL-THROUGH: 2 sets of 10 at 40 lbs and 75 lbs

                    TRI-SET
                    DUMBBELL STEP-UPS + BRIDGE CURL + FLOOR SLIDES: 2 sets of 10 at 40 lbs

                    TRI-SET
                    BULGARIAN SPLIT SQUATS + SINGLE LEG DEADLIFT + JANE FONDA: 2 sets of 10 per side at 20 lbs

                    WALKING LUNGES: 60 second AMRAP; consider adding weight

                    SUPER SET
                    SEATED CALF RAISES + SINGLE CALF RAISES: 1 set of 50 each at 70 lbs

                    MEDITATION: 20 minutes by the lake

                    Comment


                      #11
                      WEDNESDAY 4/21/21: BACK

                      I had my first dose of vaccine today after I worked out, so I doubt I'll be able to train tomorrow. At least weight training.

                      WEIGHTED PULL-UPS: 5 sets of 5 at 25 lbs

                      TRI-SET
                      T-BAR ROW + RENEGADE ROWS + SHOTGUN ROWS: 2 sets of 10 at 90 lbs, 30 lbs, 40 lbs

                      TRI-SET
                      WIDE GRIP PULL-DOWN + PARALLEL PULL-DOWN + ONE ARM PULL-DOWN: 2 sets of 10 at 75 lbs

                      TRI-SET
                      SEATED CABLE ROW + WIDE GRIP CABLE ROW + UNDERHAND CABLE ROW: 2 sets of 10 at 100 lbs

                      SUPERMAN: 60 second AMRAP

                      ROWING MACHINE: 1500 meter row in 8 minutes

                      Comment


                        #12
                        So after my workout on Wednesday I got my first dose of the Pfizer vaccine. I have no symptoms other than a sore arm and some tiredness so I've been taking it easy for a little.

                        Comment


                          #13
                          SATURDAY 4/24/21: CORE

                          LANDMINE 180: 5 sets of 5 per side at 155 lbs

                          TRI-SET
                          HANGING LEG RAISES + CABLE CHOPS + ROPE CRUNCH: 2 sets of 10 at 25 lbs and 50 lbs

                          TRI-SET
                          HOLLOW ROCKS + LEVITATION CRUNCHES + OAK TREE STEP OUTS: 2 sets of 10

                          TRI-SET
                          BLACK WIDOW KNEE SLIDES + TORNADO CHOPS + PHYSIO BALL CRUNCH: 2 sets of 10

                          BANDED PUNCHES: 60 secon AMRAP

                          Carried and laid down 30 full 40 lb bags of top soil, then proceeded to restack my entire wood pile.

                          Comment


                            #14
                            MONDAY 4/26/21: CHEST

                            Had to miss cardio because I was on a time crunch.

                            BARBELL BENCH PRESS: 5 sets of 5 at 165 lbs; up this

                            TRI-SET
                            INCLINE DUMBBELL PRESS + ALTERNATING DUMBBELL PRESS + CROSSOVER PUSH-UPS: 2 sets of 10 at 45 lbs

                            TRI-SET
                            DUMBBELL PULL-OVER + SVEND PRESS + 3D CROSSOVER: 2 sets of 10 at 35 lbs, 10 lbs, and 25 lbs respectively; up the pull-over

                            TRI-SET
                            LOW CABLE FLY + CABLE CROSSOVER + IRON CROSS: 2 sets of 10 at 15 lbs

                            CHEST DIPS: 60 seconds AMRAP

                            Comment


                              #15
                              TUESDAY 4/27/21: LEGS

                              Great leg day. I had to buy a new target for archery but it didn't come today until almost 9 at night. Seriously UPS?

                              BARBELL SQUAT: 5 sets of 5 at 235 lbs

                              TRI-SET
                              GOBLET SQUAT + SIDE LUNGES + PULL-THROUGH: 2 sets of 10 at 40 lbs and 75 lbs; up this

                              TRI-SET
                              DUMBBELL STEP-UPS + BRIDGE CURL + FLOOR SLIDES: 2 sets of 10 at 40 lbs

                              TRI-SET
                              BULGARIAN SPLIT SQUATS + SINGLE LEG DEADLIFT + JANE FONDA: 2 sets of 10 per side at 20 lbs

                              WALKING LUNGES: 60 second AMRAP, 20 lb vest

                              SUPER SET
                              SEATED CALF RAISES + SINGLE CALF RAISES: 1 set of 50 each at 70 lbs

                              TAI CHI: The Lion King form, yeah thats a thing

                              MEDITATION: 20 minutes by the lake

                              Comment

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