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Scorpion King: The Lion of Olympus

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    FRIDAY 10/1/21: ARMS AND CARDIO

    CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 85 lbs
    PREACHER CURL: 2 sets of 6 at 80 lbs; consider upping this
    CABLE KICKBACKS: 2 sets of 15 per side at 20 lbs
    LIP BUSTER CURLS: 2 sets of 15 per side at 30 lbs
    ROPE PUSH-DOWN: Cluster set at 65 lbs
    INCLINE DUMBBELL CURL: Cluster set at 35 lbs

    SUPER SET
    REVERSE PUSH-DOWN + REVERSE CURL: 2 sets of 10 at 50 lbs and 40 lbs respectively

    STAIR MASTER: 300 steps at 12 speed

    Comment


      SATURDAY 10/2/21: CORE

      LANDMINE 180's: 3 sets of 8-10 at 160 lbs, 4-6 at 180 lbs, 12-15 at 135 lbs
      TOES-TO-BAR: 3 sets of 6-8
      SLASHERS: 2 sets of 5 per side at 40 lbs

      SUPER SET
      MED BALL SLAMS + BANDED PUNCHES: 2 sets of 10 per side at 10 lbs

      AB WHEEL ROLL-OUT: Cluster set
      PHYSIO BALL CRUNCHES: 60 seconds AMRAP

      Comment


        OCTOBER 2021

        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 or Med Ball Slams CLUSTER
        -Farmers Carry AMRAP

        MONDAY: Heavy bag or other skill based cardio
        TUESDAY: Meditation, possible weapons training or Tai Chi
        WEDNESDAY: HIIT
        THURSDAY: Yoga
        FRIDAY: Steady state cardio
        SATURDAY: Hike or rucking or trail running​​​​​​​

        Comment


          MONDAY 10/4/21: PUSH AND HEAVY BAG

          BARBELL BENCH PRESS: 3 sets of 8-10 at 185 lbs, 4-6 at 205 lbs, 12-15 at 155 lbs; up the last set
          LOW CABLE FLY: 3 sets of 6-8 at 25 lbs; up this
          WEIGHTED DIPS: 2 sets of 5 at 25 lbs; up this

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

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

          HEAVY BAG: 10 minutes of skill training

          Comment


            So today I went to go exercise and for the life of me, I just couldn't get in the groove. I'm out of steam. I'm taking the rest of the week off from lifting, I'll just keep to stretching, cardio and skill training in the mean time. Give my muscles a minor rest.

            Comment


              THURSDAY 10/7/21: CORE AND YOGA

              Trying to ease back into the groove. Today went pretty well, lets hope tomorrow is good too.

              LANDMINE 180: 3 sets of 8-10 at 160 lbs, 4-6 at 180 lbs, 12-15 at 135 lbs
              HANGING LEG RAISES: 3 sets of 6-8
              CABLE CHOPS: 2 sets of 5 per side at 45 lbs

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

              ROPE CRUNCH: Cluster set at 70 lbs
              MUAY THAI PLANK: 60 second AMRAP

              YOGA: Yoga for Runners

              Comment


                FRIDAY 10/8/21: FULL BODY

                TRAP BAR DEADLIFT: 3 sets of 8-10 at 320 lbs, 4-6 at 370 lbs, 12-15 at 300 lbs
                TURKISH GET-UPS: 3 sets of 6 at 15 lbs; may up this
                BOW AND ARROWS: 2 sets of 5 per side at 30 lbs

                SUPER SET
                DUMBBELL THRUSTER + KETTLEBELL SWINGS: 2 sets of 10 at 20 lbs and 30 lbs respectively

                MED BALL SLAMS: Cluster set
                FARMER'S CARRY: 60 second AMRAP at 100 lbs

                Comment


                  MONDAY 10/11/21: PUSH

                  Had to skip the heavy bag session, ran short on time. I hate that.

                  BARBELL BENCH PRESS: 3 sets of 8-10 at 185 lbs, 4-6 at 205 lbs, 12-15 at 160 lbs
                  LOW CABLE FLY: 3 sets of 6-8 at 30 lbs
                  WEIGHTED DIPS: 2 sets of 5 at 25 lbs; up this

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

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

                  Comment


                    TUESDAY 10/12/21: LEGS

                    Well my low low back has been intensely tight lately and I'm gonna get it checked out. I had to lower the squat weight significantly it was just so uncomfortable on my back. Surprisingly I didn't feel discomfort on any other exercise which leads me to believe it's a compression issue. Let's hope that's all it is.

                    BARBELL SQUAT: 3 sets of 8-10 at 235 lbs, 4-6 at 250 lbs, 12-15 at 185 lbs
                    GLUTE BRIDGE: 3 sets of 6-8 at 205 lbs
                    3D LUNGES: 2 sets of 5 per side

                    SUPER SET
                    SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10 per side at 50 lbs

                    LEG PRESS: Cluster set at 620 lbs
                    PULL THROUGH: 60 second AMRAP at 80 lbs
                    SEATED CALF RAISES: 2 sets of 25 lbs at 115 lbs

                    Comment


                      WEDNESDAY 10/13/21: PULL

                      WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs, 4-6 at 50 lbs, 12-15 at 20 lbs
                      SHOTGUN ROWS: 3 sets of 6-8 per side at 70 lbs
                      SEATED CABLE ROW: 2 sets of 5 at 200 lbs

                      SUPER SET
                      FACE-PULL + PLATE RAISE: 2 sets of 10 at 60 lbs and 10 lbs

                      CABLE W RAISES: Cluster set at 45 lbs
                      DUMBBELL CURL: 60 second AMRAP at 25 lbs

                      Comment


                        THURSDAY 10/14/21: CORE

                        LANDMINE 180: 3 sets of 8-10 at 160 lbs, 4-6 at 180 lbs, 12-15 at 135 lbs
                        HANGING LEG RAISES: 3 sets of 6-8
                        CABLE CHOPS: 2 sets of 5 per side at 45 lbs

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

                        ROPE CRUNCH: Cluster set at 70 lbs
                        MUAY THAI PLANK: 60 second AMRAP

                        Comment


                          Missed my workout on Friday, too much to do and not enough energy

                          Comment


                            MONDAY 10/18/21: PUSH AND HEAVY BAG

                            BARBELL BENCH PRESS: 3 sets of 8-10 at 185 lbs, 4-6 at 205 lbs, 12-15 at 160 lbs; mind form
                            LOW CABLE FLY: 3 sets of 6-8 at 30 lbs
                            WEIGHTED DIPS: 2 sets of 5 at 30 lbs

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

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

                            HEAVY BAG: 10 minutes of skill training, work on hooks

                            Comment


                              TUESDAY 10/19/21: LEGS

                              BARBELL SQUAT: 3 sets of 8-10 at 235 lbs, 4-6 at 250 lbs, 12-15 at 185 lbs
                              GLUTE BRIDGE: 3 sets of 6-8 at 205 lbs
                              3D LUNGES: 2 sets of 5 per side at 50 lbs

                              SUPER SET
                              SINGLE LEG DEADLIFT + BRIDGE CURL: 2 sets of 10 per side at 50 lbs

                              LEG PRESS: Cluster set at 620 lbs
                              PULL THROUGH: 60 second AMRAP at 80 lbs
                              SEATED CALF RAISES: 2 sets of 25 lbs at 115 lbs

                              MEDITATION: 20 minutes

                              Comment


                                WEDNESDAY 10/20/21: PULL AND HIIT

                                WEIGHTED PULL-UPS: 3 sets of 8-10 at 35 lbs, 4-6 at 50 lbs, 12-15 at 20 lbs
                                SHOTGUN ROWS: 3 sets of 6-8 per side at 70 lbs
                                SEATED CABLE ROW: 2 sets of 5 at 200 lbs

                                SUPER SET
                                FACE-PULL + PLATE RAISE: 2 sets of 10 at 60 lbs and 10 lbs

                                CABLE W RAISES: Cluster set at 45 lbs
                                DUMBBELL CURL: 60 second AMRAP at 25 lbs

                                BATTLE ROPES: 5 minutes Tabata set

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