Announcement

Collapse
No announcement yet.

Scorpion King: The Lion of Olympus

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    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

    Comment


      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

      Comment


        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

        Comment


          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

          Comment


            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

            Comment


              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

              Comment


                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

                Comment


                  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

                  Comment


                    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

                    Comment


                      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

                      Comment


                        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

                        Comment


                          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

                          Comment


                            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

                            Comment

                            Working...
                            X