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Scorpion King: The Lion of Olympus

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    WEDNESDAY 2/23/2022: BACK AND MEDITATION

    WEIGHTED PULL-UPS: 3 sets of 12, 10, 8 at 20 lbs, 20 lbs, 25 lbs
    ZEUS ROWS: 3 sets of 12 at 45 lbs
    ONE ARM ROW: 3 sets of 5 per side at 75 lbs; up this
    CLOSE GRIP PULL-DOWN: 2 sets of 10 at 145 lbs

    DROP SET
    SEATED CABLE ROW: 3 sets of 12 at 145 lbs, drop to 105 lbs to failure, drop to 75 lbs to failure

    SUPER SET
    STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM ROW: 2 sets of 15 per side at 40 lbs and 30 lbs respectively; consider upping these

    Comment


      THURSDAY 2/24/2022: SHOULDERS AND YOGA

      MILITARY PRESS: 3 sets of 12, 10, 8 at 100 lbs, 105 lbs, 110 lbs; up the first two
      SUPERMAN PRESS: 3 sets of 12 at 12.5 lbs

      DROP SET
      DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, drop to 20 lbs to failure, drop to 15 lbs to failure, drop to 10 lbs to failure

      CABLE LATERAL RAISES: 3 sets of 5 per side at 15 lbs
      CABLE W RAISES: 2 sets of 10 at 40 lbs
      FACE-PULL: 2 sets of 12 at 40 lbs; up this

      YOGA: Glow workout

      Comment


        FRIDAY 2/25/2022: ARMS

        SKULL CRUSHERS: 3 sets of 5 at 40 lbs
        INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs

        TRI-SET
        PREACHER CURL + REVERSE CURL + HAMMER CURL: 2 sets of 12 at 50 lbs, 40 lbs, and 15 lbs respectively

        TRI-SET
        ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 at 40 lbs, 40 lbs, and 10 lbs respectively

        WRIST ROLLER: 60 seconds AMRAP at 5 lbs

        Comment


          SATURDAY 2/26/2022: CORE

          Circuit training, 60 second AMRAP on each exercise, repeat circuit 3 times

          HANGING LEG RAISE ALPHABET
          REVERSE CORKSCREWS
          TORNADO CHOPS
          KNEE-TO-ELBOW CRUNCHES
          OAK TREE STEP-OUTS
          MED BALL SLAMS with 8 lbs
          LEVITATION CRUNCHES
          SUPERMANS

          Comment


            MONDAY 2/28/2022: CHEST

            INCLINE BARBELL PRESS: 3 sets of 12, 10, 8 at 145 lbs, 150 lbs, and 150 lbs respectively
            DUMBBELL BENCH PRESS: 3 sets of 12 at 60 lbs; mind form and power through
            ALTERNATING DUMBBELL INCLINE PRESS: 3 sets of 5 per side at 50 lbs
            DUMBBELL FLOOR FLY: 2 sets of 10 at 35 lbs

            SUPERSET
            CABLE CROSSOVERS + CHEST DIPS: 3 sets of 12 on crossovers at 15 lbs, change levels each set, dips to failure; up these

            Comment


              TUESDAY 3/1/2022: LEGS AND MEDITATION

              Last week when I did the Cossack squats my hip popped (and thats why we warm up kids) and its been bugging me all week. This week's squat session wasn't great but I have faith.

              BARBELL SQUAT: 3 sets of 12, 10, 8 at 170 lbs, 170 lbs, and 175 lbs respectively; try and up this
              ROMANIAN DEADLIFT: 3 sets of 12 at 100 lbs
              COSSACK SQUATS: 3 sets of 5 per side at 45 lbs; mind form
              BRIDGE CURL: 2 sets of 10
              HERCULES CHAINS: 60 seconds AMRAP at 50 lbs; may up this

              SUPER SET
              LEG PRESS + DUMBBELL LUNGES: 3 sets to failure at 440 lbs and 60 lbs respectively, change direction on lunges each set
              SEATED CALF RAISES: 75 reps at 90 lbs
              SINGLE CALF RAISES: 50 reps per side

              Comment


                WEDNESDAY 3/2/2022: BACK AND MEDITATION

                WEIGHTED PULL-UPS: 3 sets of 12, 10, 8 at 20 lbs, 20 lbs, 25 lbs
                ZEUS ROWS: 3 sets of 12 at 45 lbs
                ONE ARM ROW: 3 sets of 5 per side at 80 lbs
                CLOSE GRIP PULL-DOWN: 2 sets of 10 at 145 lbs

                DROP SET
                SEATED CABLE ROW: 3 sets of 12 at 145 lbs, drop to 105 lbs to failure, drop to 75 lbs to failure

                SUPER SET
                STRAIGHT ARM PULL-DOWN + KNEELING ONE ARM ROW: 2 sets of 15 per side at 45 lbs and 35 lbs respectively

                Comment


                  THURSDAY 3/3/2022: SHOULDERS AND YOGA

                  MILITARY PRESS: 3 sets of 12, 10, 8 at 105 lbs, 110 lbs, 110 lbs
                  SUPERMAN PRESS: 3 sets of 12 at 12.5 lbs

                  DROP SET
                  DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs, drop to 20 lbs to failure, drop to 15 lbs to failure, drop to 10 lbs to failure

                  CABLE LATERAL RAISES: 3 sets of 5 per side at 15 lbs
                  CABLE W RAISES: 2 sets of 10 at 40 lbs
                  FACE-PULL: 2 sets of 12 at 45 lbs

                  YOGA: Glow workout

                  Comment


                    FRIDAY 3/4/2022: ARMS

                    SKULL CRUSHERS: 3 sets of 5 at 40 lbs
                    INCLINE DUMBBELL CURL: 3 sets of 5 at 40 lbs

                    TRI-SET
                    PREACHER CURL + REVERSE CURL + HAMMER CURL: 2 sets of 12 at 50 lbs, 40 lbs, and 15 lbs respectively

                    TRI-SET
                    ROPE PUSH-DOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 at 40 lbs, 40 lbs, and 10 lbs respectively

                    WRIST ROLLER: 60 seconds AMRAP at 5 lbs

                    Comment


                      MARCH 2022: Extra-Terrestrial

                      Gonna give this one another shot, hopefully my back cooperates. By the end of this I'm going to see if I can reintroduce cardio and skill training into the regimen.

                      MONDAY CHEST AND TRICEPS:
                      Incline Barbell Press (3 x 8-12, 4-6, 12-15)
                      Close grip Dumbbell Press (3 x 6-8)
                      Cable Crossovers (2 x 5)
                      SUPERSET: Triceps Push-down + Overhead Cable Extension (2 x 10)
                      SUPERSET: 3D Crossovers + Push-ups (2 x 5 per side, push-ups to technical failure)
                      Weighted Dips (2 x 5-10)

                      TUESDAY LEGS:
                      Barbell Squat (3 x 8-12, 4-6, 12-15)
                      Romanian Deadlift (3 x 6-8)
                      Leg Press (2 x 5)
                      SUPERSET: Cossack Squats + Cable Hip-extensions (2 x 10)
                      SUPERSET: Dumbbell Lunges + Glute Bridge (2 x 5 per side, bridges to technical failure)
                      Pull-Through (2 x 5-10)
                      Single Calf Raises (1 set of 50 per side)

                      WEDNESDAY BACK AND BICEPS:
                      T-Bar Row (3 x 8-12, 4-6, 12-15)
                      Seated Cable Row (3 x 6-8)
                      One-Arm Pull-down (2 x 5 per side)
                      SUPERSET: Dumbbell Curl + Hammer Curl (2 x 10)
                      SUPERSET: High Cable Curl + Straight Arm Pull-down (2 x 10)
                      Weighted Pull-ups (2 x 5-10)

                      THURSDAY SHOULDERS:
                      Military Press (3 x 8-12, 4-6, 12-15)
                      Cable Shrugs (3 x 6-8)
                      Dumbbell High-pull (2 x 5)
                      SUPERSET: Arnold Press + Dumbbell Front Raises (2 x 10)
                      SUPERSET: Cable W Raises + Cable Lateral Raises (2 x 10; 5 per side on laterals)
                      Face-pull (2 x 5-10)

                      FRIDAY CIRCUIT:
                      *Complete 3 rounds for time*
                      30 Bodyweight Squats
                      25 Kettlebell Swings
                      20 Mountain Climbers
                      15 Deadlifts
                      10 Hand-Release Push-ups
                      8 Med Ball Slams
                      6 Weighted Levitation Crunches
                      30-60 second Superman hold

                      SATURDAY CORE:
                      Hanging Leg Raises (3 x to failure)
                      Cable Chops (3 x 6-8 per side) *change level per set*
                      Oak Tree Step-outs (2 x 5 per side)
                      SUPERSET: Knee-to-Elbow Crunches + Ab Wheel Roll-out (2 x 10)
                      SUPERSET: Get-up Thrusts + V-Ups (2 x 10)
                      Banded Punches (2 x AMRAP)

                      Comment


                        MONDAY 3/7/2022: CHEST AND TRICEPS

                        INCLINE BARBELL PRESS: 3 sets of 8-10 at 155 lbs, 4-6 at 160 lbs, 12-15 at 140 lbs; up the second set
                        CLOSE GRIP DUMBBELL PRESS: 3 sets of 6-8 at 65 lbs
                        CABLE CROSSOVERS: 2 sets of 5 at 30 lbs

                        SUPER SET
                        ROPE PUSH-DOWN + OVERHEAD CABLE EXTENSION: 2 sets of 10 at 40 lbs

                        SUPER SET
                        3D CROSSOVER + PUSH-UPS: 2 sets of 5 per side at 40 lbs, and push-ups to failure

                        WEIGHTED DIPS: 2 sets of 5-10 at 20 lbs

                        Comment


                          TUESDAY 3/8/2022: LEGS AND MEDITATION

                          BARBELL SQUAT: 3 sets of 8-10 at 175 lbs, 4-6 at 185 lbs, 12-15 at 160 lbs; try and up the first two
                          ROMANIAN DEADLIFT: 3 sets of 6-8 at 115 lbs
                          LEG PRESS: 2 sets of 5 at 660 lbs

                          SUPER SET
                          COSSACK SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 at 35 lbs and 10 lbs

                          SUPER SET
                          DUMBBELL LUNGES + GLUTE BRIDGES: 2 sets of 10 at 110 lbs and 55 lbs

                          PULL-THROUGH: 2 sets of 5-10 at 85 lbs
                          SINGLE CALF RAISES: 1 set of 50 per side

                          Comment


                            WEDNESDAY 3/9/2022: BACK AND MEDITATION

                            T-BAR ROW: 3 sets of 8-10 at 155 lbs, 4-6 at 175 lbs, 12-15 at 130 lbs
                            SEATED CABLE ROW: 3 sets of 6-8 at 180 lbs
                            ONE ARM PULL-DOWN: 2 sets of 5 at 70 lbs per side, up this

                            SUPER SET
                            DUMBBELL CURL + HAMMER CURL: 2 sets of 10 at 25 lbs and 20 lbs

                            SUPER SET
                            HIGH CABLE CURL + STRAIGHT ARM PULL-DOWN: 2 sets of 10 at 35 lbs each; up this

                            WEIGHTED PULL-UPS: 2 sets of 5-10 at 25 lbs

                            Comment


                              THURSDAY 3/10/2022: SHOULDERS AND YOGA

                              MILITARY PRESS: 3 sets of 8-10 at 110 lbs, 4-6 at 115 lbs, 12-15 at 100 lbs
                              CABLE SHRUGS: 3 sets of 6-8 at 65 lbs
                              DUMBBELL HIGH PULL: 2 sets of 5 at 30 lbs; may up this

                              SUPER SET
                              ARNOLD PRESS + DUMBBELL FRONT RAISES: 2 sets of 10 at 30 lbs and 10 lbs

                              SUPER SET
                              CABLE W RAISES + CABLE LATERAL RAISES: 2 sets of 10 at 40 lbs and 10 lbs

                              FACE-PULL: 2 sets of 5-10 at 55 lbs

                              YOGA: Insomnia workout

                              Comment


                                No workouts Friday or Saturday, my stomach has been in knots lately.

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