TUESDAY 7/26/2022: LEGS AND TAI CHI

BARBELL SQUAT: 3 sets of 8-10 at 180 lbs, 4-6 at 200 lbs, 12-15 at 155 lbs; up all three
ROMANIAN DEADLIFT: 3 sets of 6-8 at 155 lbs; mind form on this one
DUMBBELL SIDE LUNGES: 2 sets of 5 per side at 90 lbs; consider upping this

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

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

WEDNESDAY 7/27/2022: BACK AND HIIT

LANDMINE ROW: 3 sets of 8-10 at 165 lbs, 4-6 at 180 lbs, 12-15 at 155 lbs; up these
WEIGHTED PULL-UPS: 3 sets of 6-8 at 30 lbs
ONE ARM ROW: 2 sets of 5 per side at 85 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + SHOTGUN ROWS: 2 sets of 10 at 70 lbs and 50 lbs

STRAIGHT ARM PULL-DOWN: Cluster set at 55 lbs
INVERTED ROWS: 60 seconds AMRAP

ROWING MACHINE: 5 minutes Tabata set

THURSDAY 7/28/2022: SHOULDERS AND YOGA

HANG CLEAN AND PRESS: 3 sets of 8-10 at 85 lbs, 4-6 at 100 lbs, 12-15 at 65 lbs; mind form and tighten core
SUPERMAN PRESS: 3 sets of 6-8 at 20 lbs
DUMBBELL HIGH PULL; 2 sets of 5 at 30 lbs

SUPER SET
LANDMINE JAMMER PRESS + PLATE RAISE: 2 sets of 10 at 85 lbs and 20 lbs; up the press

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

YOGA: Bliss workout

FRIDAY 7/29/2022: ARMS AND CARDIO

CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 70 lbs
PREACHER CURL: 2 sets of 6 at 70 lbs
CABLE KICKBACKS: 2 sets of 15 per side at 15 lbs
LIP BUSTER CURLS:2 sets of 15 per side at 15 lbs; consider upping this
ROPE PUSH-DOWN: Cluster set at 55 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

AUGUST 2022: Demigod mode

Titan mode was successful, lets give Demigod another shot. I end off July at 195 lbs, lets see if I can get at least 198 by September 1st.

MONDAY CHEST
Incline Barbell Press (3 x 12, 10, 8)
Dumbbell Bench Press (3 x 12)
Alternating Incline Dumbbell Press (3 x 5 per side)
Dumbbell Floor Fly (2 x 10)
SUPER SET: Cable Crossovers + Chest Dips (3 x 12 crossovers, change levels each set; dips to failure)

TUESDAY LEGS
Barbell Squat (3 x 12, 10, 8)
Romanian Deadlift (3 x 12)
Cossack Squats (3 x 5 per side)
Bridge Curl (2 x 10)
Hercules Chains (1 x AMRAP)
SUPER SET: Leg press + Dumbbell Lunges (3 x to failure; change direction on lunges each set)
SUPER SET: Seated Calf Raises + Single Calf Raises (75 reps and 50 reps per side)

WEDNESDAY BACK
Weighted Pull-ups (3 x 12, 10, 8)
Zeus Rows (3 x 12)
One Arm Row (3 x 5 per side)
Close-grip Pull-down (2 x 10)
DROP SET: Seated Cable Row (3 x 12; double drop set each set)
SUPER SET: Straight Arm Pull-down + Kneeling One Arm Row (2 x 15 each)

THURSDAY SHOULDERS
Military Press (3 x 12, 10, 8)
Superman Press (3 x 12)
DROP SET: Dumbbell Lateral Raises (3 x 12; triple drop set each set)
Cable Lateral Raise (3 x 5 per side)
Cable W Raise (2 x 10)
Face-pull (2 x 12)

FRIDAY ARMS
Skull Crushers (3 x 5)
Incline Dumbbell Curl (3 x 5)
TRI-SET: Preacher Curl + Reverse Curl + Hammer Curl (2 x 12)
TRI-SET: Rope Push-down + Overhead Extension + Cable Kickbacks (2 x 12 each)
Wrist Roller (1 x AMRAP)

SATURDAY CORE
*Perform each exercise for 60 seconds, repeat circuit 3 times*
Hanging Leg Raise Alphabet
Reverse Corkscrews
Tornado Chops
Knee-to-Elbow Crunches
Oak Tree Step-outs
Med Ball Slams
Levitation Crunches
Superman Hold

MONDAY: Heavy bag session
TUESDAY: Tai Chi
WEDNESDAY: HIIT
THURSDAY: Yoga
FRIDAY: Steady state cardio
SATURDAY: Something outdoor

MONDAY 8/1/2022: CHEST AND HEAVY BAG

I forgot how much this workout burns the forearms.

INCLINE BARBELL PRESS: 3 sets of 12 at 155 lbs, 10 at 160 lbs, and 8 at 165 lbs
DUMBBELL BENCH PRESS: 3 sets of 12 at 55 lbs; work on form and try upping it next time
ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 50 lbs; up this
DUMBBELL FLOOR FLY: 2 sets of 10 at 30 lbs

SUPER SET
CABLE CROSSOVER + CHEST DIPS: 3 sets of 12 at 15 lbs and to failure respectively, change level of crossovers per set; up the crossover weight

HEAVY BAG SESSION: 10 minutes of technical practice with a focus on Boxing punches, elbow and open hand strikes

TUESDAY 8/2/2022: LEGS AND TAI CHI

Ouch.

BARBELL SQUAT: 3 sets of 12 at 175 lbs, 10 at 180 lbs, 8 at 185 lbs; tighten core, mind form, up the first set
ROMANIAN DEADLIFT: 3 sets of 12 at 115 lbs; mind form
COSSACK SQUATS: 3 sets of 5 per side at 40 lbs; up the weight and mind form
BRIDGE CURL: 2 sets of 10
HERCULES CHAINS: 60 seconds AMRAP at 100 lbs; up this weight

SUPER SET
LEG PRESS + DUMBBELL LUNGES: 3 sets to failure at 480 lbs and 60 lbs respectively, change direction on lunges per set

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 75 reps at 95 lbs and 50 reps per side respectively

TAI CHI: Lion King form

WEDNESDAY 8/3/2022: BACK AND HIIT

WEIGHTED PULL-UPS: 3 sets of 12 at 20 lbs, 10 at 20 lbs, 8 at 25 lbs; mind form
ZEUS ROWS: 3 sets of 12 at 45 lbs; up this
ONE ARM ROW: 3 sets of 5 per side at 85 lbs
CLOSE GRIP PULL-DOWN: 2 sets of 10 at 145 lbs; up this
SEATED CABLE ROW: 3 sets of 12 at 160 lbs, double drop set to 120 lbs and 85 lbs

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

ROWING MACHINE: 5 minute Tabata set

THURSDAY 8/4/2022: SHOULDERS AND YOGA

MILITARY PRESS: 3 sets of 12 at 100 lbs, 10 at 105 lbs, and 8 at 110 lbs
SUPERMAN PRESS: 3 sets of 12 at 10 lbs; consider upping this
DUMBBELL LATERAL RAISES: 3 sets of 12 at 25 lbs; triple drop set to 20, 15, and 10 lbs
CABLE LATERAL RAISES: 3 sets of 5 per side at 10 lbs; focus on the eccentric
CABLE W RAISES: 2 sets of 10 at 40 lbs
FACE-PULL: 2 sets of 12 at 50 lbs

YOGA: Self-Care workout

FRIDAY 8/5/2022: ARMS AND CARDIO

SKULL CRUSHERS: 3 sets of 5 at 35 lbs
INCLINE DUMBBELL CURL: 3 sets of 5 at 35 lbs; think about upping this

TRI-SET
PREACHER CURL + REVERSE CURL + HAMMER CURL: 2 sets of 12 at 40 lbs, 40 lbs, and 20 lbs respectively

TRI-SET
ROPE PUSHDOWN + OVERHEAD EXTENSION + CABLE KICKBACKS: 2 sets of 12 at 35 lbs, 35 lbs, and 10 lbs respectively

WRIST ROLLER: 60 seconds AMRAP with 5 lbs; up this

SHORT HIKE: 1 hour at Mixville Park in Cheshire

MONDAY 8/8/2022: CHEST AND HEAVY BAG

INCLINE BARBELL PRESS: 3 sets of 12 at 155 lbs, 10 at 160 lbs, and 8 at 165 lbs; up the first set
DUMBBELL BENCH PRESS: 3 sets of 12 at 60 lbs
ALTERNATING INCLINE DUMBBELL PRESS: 3 sets of 5 per side at 50 lbs
DUMBBELL FLOOR FLY: 2 sets of 10 at 30 lbs

SUPER SET
CABLE CROSSOVER + CHEST DIPS: 3 sets of 12 at 20 lbs and to failure respectively, change level of crossovers per set

HEAVY BAG SESSION: 10 minutes of technical practice with a focus on Boxing punches, elbow and open hand strikes

TUESDAY 8/9/2022: LEGS AND TAI CHI

BARBELL SQUAT: 3 sets of 12 at 180 lbs, 10 at 180 lbs, 8 at 185 lbs; tighten core, mind form, up the second set
ROMANIAN DEADLIFT: 3 sets of 12 at 120 lbs
COSSACK SQUATS: 3 sets of 5 per side at 45 lbs; up the weight and mind form
BRIDGE CURL: 2 sets of 10; SLOW and mind form
HERCULES CHAINS: 60 seconds AMRAP at 120 lbs; up this weight

SUPER SET
LEG PRESS + DUMBBELL LUNGES: 3 sets to failure at 480 lbs and 60 lbs respectively, change direction on lunges per set

SUPER SET
SEATED CALF RAISES + SINGLE CALF RAISES: 75 reps at 95 lbs and 50 reps per side respectively

TAI CHI: Lion King form

WEDNESDAY 8/10/2022: BACK AND HIIT

WEIGHTED PULL-UPS: 3 sets of 12 at 20 lbs, 10 at 20 lbs, 8 at 25 lbs; mind form
ZEUS ROWS: 3 sets of 12 at 50 lbs
ONE ARM ROW: 3 sets of 5 per side at 85 lbs; up this
CLOSE GRIP PULL-DOWN: 2 sets of 10 at 150 lbs; consider upping this
SEATED CABLE ROW: 3 sets of 12 at 160 lbs, double drop set to 120 lbs and 85 lbs

SUPER SET
KNEELING ONE ARM PULL-DOWN + STRAIGHT ARM PULL-DOWN: 2 sets of 15 per side at 35 lbs; see about upping these

ROWING MACHINE: 5 minute Tabata set; up to 10 minutes