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Scorpion King: The Lion of Olympus

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    WEDNESDAY 6/15/2022: PULL

    T-BAR ROW: AR7 at 100 lbs, 105 lbs, and 110 lbs
    FACE-PULL: AR7 at 30 lbs, 35 lbs, and 40 lbs
    DUMBBELL CURL: AR7 at 15 lbs, 20 lbs, 25 lbs respectively
    PULL-UPS: 1 set to failure

    Comment


      THURSDAY 6/16/2022: CORE AND YOGA

      HANGING LEG RAISES: 2 sets of 60 seconds AMRAP
      RUSSIAN TWISTS: 2 sets of 60 seconds AMRAP at 8 lbs
      BLACK WIDOW KNEE SLIDES: 2 sets of 60 seconds AMRAP
      LEVITATION CRUNCHES: 2 sets of 60 seconds AMRAP
      TORNADO CHOPS: 2 sets of 60 seconds AMRAP
      HYPER EXTENSIONS: 100 reps

      YOGA: Bliss workout

      Comment


        No workout today, too much to do in the garden

        Comment


          MONDAY 6/20/22: PUSH

          DUMBBELL BENCH PRESS: AR7 with 40 lbs, 45 lbs, and 50 lbs respectively; up this
          DUMBBELL SHOULDER PRESS: AR7 with 12.5 lbs, 15 lbs, AND 17.5 lbs respectively
          DUMBBELL SKULL CRUSHER: AR7 with 10 lbs, 15 lbs, 20 lbs respectively; up this too
          PUSH-UPS: 1 set to failure

          Comment


            TUESDAY 6/21/2022: LEGS

            Once again, ow.

            FRONT SQUAT: AR7 with 100 lbs, 105 lbs, and 110 lbs respectively
            PULL-THROUGH: AR7 with 55 lbs, 60 lbs, and 65 lbs respectively
            DUMBBELL SIDE LUNGES: AR7 with 10 lbs, 12.5 lbs, and 15 lbs respectively; do your best with this one
            WALKING LUNGES: 1 set to failure with 20 lbs vest
            CALF RAISES: 100 reps, 50 per side with 20 lbs vest

            Comment


              WEDNESDAY 6/22/2022: PULL

              T-BAR ROW: AR7 at 100 lbs, 105 lbs, and 110 lbs
              FACE-PULL: AR7 at 30 lbs, 35 lbs, and 40 lbs
              DUMBBELL CURL: AR7 at 15 lbs, 20 lbs, 25 lbs respectively
              PULL-UPS: 1 set to failure

              Comment


                THURSDAY 6/24/2022: CORE, YOGA, HIKE

                HANGING LEG RAISES: 2 sets of 60 seconds AMRAP
                RUSSIAN TWISTS: 2 sets of 60 seconds AMRAP at 8 lbs
                BLACK WIDOW KNEE SLIDES: 2 sets of 60 seconds AMRAP
                LEVITATION CRUNCHES: 2 sets of 60 seconds AMRAP
                TORNADO CHOPS: 2 sets of 60 seconds AMRAP
                HYPER EXTENSIONS: 100 reps

                YOGA: Bliss workout
                HIKE: 2 hours at Chauncey Peak

                Comment


                  FRIDAY 6/25/2022: FULL BODY

                  Oof now that's a full body pump. Wish I hadn't missed it in the previous weeks.

                  GLUTE BRIDGE: AR7 with 80 lbs, 85 lbs, and 90 lbs respectively; should have started with 90
                  INCLINE DUMBBELL PRESS: AR7 with 35 lbs, 40 lbs, and 45 lbs respectively; should have started with 30 lbs
                  WIDE GRIP PULL-DOWN: AR7 with 60 lbs, 65 lbs, and 70 lbs respectively; held between sets
                  TRAP BAR DEADLIFT: 1 set to failure with 140 lbs

                  Comment


                    JULY 2022: Titan Mode

                    Gonna get back to the "bro split ways" now that my back is healing nicely. Gotta keep an eye out for the back squat, landmine row and hang clean and press

                    CHEST
                    Incline Barbell Press (3 x 8-12, 4-6, 12-15)
                    Decline Barbell Press (3 x 6-8)
                    Alternating Dumbbell Press (2 x 5 per side)
                    SUPERSET Cable Crossovers + 3D Crossover (2 x 10)
                    Dumbbell Pull-over CLUSTER
                    Bosu Push-ups AMRAP

                    LEGS
                    Barbell Squat (3 x 8-12, 4-6, 12-15)
                    Romanian Deadlift (3 x 6-8)
                    Dumbbell Side Lunges (2 x 5 per side)
                    SUPERSET Bulgarian Split Squats + Cable Hip-extensions (2 x 10 per side)
                    Bridge Curls CLUSTER
                    Leg Press AMRAP
                    Single Calf Raises (1 x 50)

                    BACK
                    Landmine Rows (3 x 8-12, 4-6, 12-15)
                    Weighted Pull-ups (3 x 6-8)
                    One Arm Row (2 x 5 per side)
                    SUPERSET Kneeling One Arm Pull-down + Shotgun Row (2 x 10)
                    Straight Arm Pull-down CLUSTER
                    Inverted Rows AMRAP

                    SHOULDERS
                    Hang Clean + Press (3 x 8-12, 4-6, 12-15)
                    Superman Press (3 x 6-8)
                    Dumbbell High Pull (2 x 5)
                    SUPERSET Landmine Jammer Press + Plate Raise (2 x 10)
                    Facepull CLUSTER
                    Lateral Raises AMRAP

                    ARMS
                    Close grip Dumbbell press (2 x 6)
                    Preacher Curl (2 x 6)
                    Cable Kickbacks (2 x 15 per side)
                    Lipbuster Curls (2 x 15 per side)
                    Rope Push-down CLUSTER
                    Incline Dumbbell Curl CLUSTER
                    SUPERSET Reverse push-down + Reverse curl (2 x 10)

                    ABS (OPTIONAL)
                    Landmine 180's (3 x 8-12, 4-6, 12-15)
                    Toes-to-Bars (3 x 6-8)
                    Slashers (2 x 5 per side)
                    SUPERSET Sledgehammer swings or Medicine Ball Slams + Banded Punches (2 x 10)
                    Ab Wheel CLUSTER
                    Physio Ball Crunches AMRAP

                    Comment


                      MONDAY 6/27/2022: CHEST

                      This week is mostly about feeling things out. Some weights may not be what they used to but we'll work it through.

                      INCLINE BARBELL PRESS: 3 sets of 8-10 at 155 lbs, 4-6 at 165 lbs, 12-15 at 135 lbs; see about upping the first two sets
                      DECLINE BARBELL PRESS: 3 sets of 6-8 at 145 lbs; consider upping this
                      ALTERNATING DUMBBELL BENCH PRESS: 2 sets of 5 per side at 55 lbs

                      SUPER SET
                      CABLE CROSSOVER + 3D CROSSOVER: 2 sets of 10 at 25 lbs; consider upping this

                      DUMBBELL PULLOVER: Cluster set at 50 lbs; up this
                      BOSU PUSH-UPS: 60 seconds AMRAP

                      Comment


                        TUESDAY 6/28/2022: LEGS AND TAI CHI

                        Pretty solid leg day all considered. I thought today's weights would feel heavy but it seems like my strength is still there. Even better? My back didn't hurt!

                        BARBELL SQUAT: 3 sets of 8-10 at 160 lbs, 4-6 at 180 lbs, 12-15 at 145 lbs; up all 3
                        ROMANIAN DEADLIFT: 3 sets of 6-8 at 140 lbs; up this
                        DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs

                        SUPER SET
                        BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 60 lbs and 15 lbs respectively

                        BRIDGE CURL: Cluster set; mind form
                        LEG PRESS: 60 seconds AMRAP at 480 lbs
                        SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest

                        TAI CHI: Lion King form

                        Comment


                          WEDNESDAY 6/29/2022: BACK

                          LANDMINE ROW: 3 sets of 8-10 at 155 lbs, 4-6 at 165 lbs, 12-15 at 135 lbs; up the first two
                          WEIGHTED PULL-UPS: 3 sets of 6-8 at 25 lbs
                          ONE ARM ROW: 2 sets of 5 per side at 75 lbs; consider upping this

                          SUPER SET
                          KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10 at 60 lbs and 40 lbs; consider upping these

                          STRAIGHT ARM PULL-DOWN: Cluster set at 50 lbs
                          INVERTED ROWS: 60 seconds AMRAP

                          Comment


                            THURSDAY 6/30/2022: SHOULDERS AND YOGA

                            HANG CLEAN AND PRESS: 3 sets of 8-10 at 85 lbs, 4-6 at 95 lbs, 12-15 at 65 lbs; mind form and tighten core
                            SUPERMAN PRESS: 3 sets of 6-8 at 15 lbs
                            DUMBBELL HIGH PULL; 2 sets of 5 at 30 lbs

                            SUPER SET
                            LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 80 lbs and 20 lbs

                            FACE-PULL: Cluster set at 50 lbs
                            DUMBBELL LATERAL RAISES: 60 seconds AMRAP at 10 lbs

                            YOGA: Bliss workout

                            Comment


                              FRIDAY 7/1/2022: ARMS AND CARDIO

                              CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 60 lbs; up this
                              PREACHER CURL: 2 sets of 6 at 65 lbs
                              CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs
                              LIP BUSTER CURLS:2 sets of 15 per side at 15 lbs
                              ROPE PUSH-DOWN: Cluster set at 50 lbs
                              INCLINE DUMBBEL CURL: Cluster set at 30 lbs

                              SUPER SET
                              REVERSE GRIP PUSH-DOWN + REVERSE CURL: 2 sets of 10 per side at 45 and 40 lbs; respectively

                              STAIRMASTER: 300 steps

                              Comment


                                TUESDAY 7/5/2022: LEGS AND TAI CHI

                                BARBELL SQUAT: 3 sets of 8-10 at 165 lbs, 4-6 at 185 lbs, 12-15 at 150lbs; consider upping the first two
                                ROMANIAN DEADLIFT: 3 sets of 6-8 at 145 lbs
                                DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 80 lbs; up this

                                SUPER SET
                                BULGARIAN SPLIT SQUATS + CABLE HIP EXTENSIONS: 2 sets of 10 per side at 60 lbs and 15 lbs respectively

                                BRIDGE CURL: Cluster set; MIND form
                                LEG PRESS: 60 seconds AMRAP at 480 lbs
                                SINGLE CALF RAISES: 1 set of 50 per side with 20 lb vest

                                TAI CHI: Lion King form

                                Comment

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