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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

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      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

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        No workout today, too much to do in the garden

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          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

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            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

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              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

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                  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

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                    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 + 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

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