Scorpion King: The Lion of Olympus

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    #76
    THURSDAY 7/22/21: SHOULDERS, CORE, AND CALVES

    MILITARY PRESS: 3 sets of 8-10 at 125 lbs, 4-6 at 135 lbs, 12-15 at 115 lbs; up the first one
    FACE-PULL: 3 sets of 12 at 60 lbs
    LATERAL RAISES: 3 sets of 15 at 20 lbs

    SUPER SET
    SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 15 lbs and 30 lbs respectively

    LANDMINE 180: 3 sets of 8-10 at 115 lbs, 4-6 at 135 lbs, 12-15 at 90 lbs
    ROPE CRUNCH: 2 sets of 12 at 60 lbs
    TORNADO CHOPS: 2 sets of 10

    SUPER SET
    PIKES + BICYCLE CRUNCHES: 1 set of 10 per side

    STAIRCASE RAISES: 5 calf raises per stair

    Comment


      #77
      FRIDAY 7/23/21: ARMS

      CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-10 at 70 lbs, 4-6 at 80 lbs, 12-15 at 60 lbs; up the first two
      DUMBBELL SPIDER CURL: 3 sets of 8-10 at 30 lbs, 4-6 at 40 lbs, 12-15 at 20 lbs; up the second set
      DUMBBELL SKULLCRUSHER: 2 sets of 8-10 at 35 lbs
      HAMMER CURL: 2 sets at 40 lbs

      SUPER SET
      TRICEPS PUSH-DOWNS + REVERSE PUSH-DOWNS: 2 sets of 15 at 45 lbs

      SUPER SET
      INCLINE DUMBBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 25 lbs and 45 lbs

      Comment


        #78
        MONDAY 7/26/21: CHEST AND HEAVY BAG

        One more week

        DUMBBELL BENCH PRESS: 3 sets of 8-10 at 85 lbs, 4-6 at 95 lbs, 12-15 at 70 lbs; mind form on the second set
        CABLE CROSSOVERS: 3 sets of 12 at 30 lbs; try upping this
        DUMBBELL PULL-OVER: 3 sets of 15 at 60 lbs; mind form
        SVEND PRESS: 2 sets of 10 at 20 lbs

        SUPER SET
        CHEST DIPS + PUSH-UPS: 2 sets to failure

        HEAVY BAG: 5 minute Tabata set with Boxing techniques

        Comment


          #79
          TUESDAY 7/27/21: LEGS AND MEDITATION

          TRAP BAR DEADLIFT: 3 sets of 8-10 at 335 lbs, 4-6 at 390 lbs, 12-15 at 300 lbs
          DUMBBELL LUNGES: 3 sets of 5 per side at 110 lbs
          PULL-THROUGH: 3 sets of 8-10 at 110 lbs
          HERCULES CHAINS: 8 reps at 85 lbs
          BRIDGE CURL: 2 sets of 15 with 5 lb ankle weights

          SUPER SET
          LEG PRESS + COSSACK SQUATS: 2 sets of 6-8 and 10-12 at 750 lbs and 35 lbs respectively

          SUPER SET
          SEATED CALF RAISES + STANDING CALF RAISES: 1 set of 15 and 20 at 145 lbs and 255 lbs respectively

          MEDITATION: 20 minutes

          Comment


            #80
            WEDNESDAY 7/28/21: BACK AND YOGA

            T-BAR ROW: 3 sets of 8-10 at 135 lbs, 4-6 at 180 lbs, 12-15 at 90 lbs; use straps on the second set
            WEIGHTED PULL-UPS: 3 sets of 8 at 25 lbs
            ZEUS ROWS: 3 sets of 10 at 60 lbs; up this
            ONE ARM PULL-DOWN: 2 sets of 5 per side at 85 lbs

            SUPER SET
            INVERTED ROWS + STRAIGHT ARM PULL-DOWN: 2 sets of 15, 45 lbs for the pull-down

            SUPERMAN: 1 set of 15
            YOGA: Body Flow workout

            Comment


              #81
              THURSDAY 7/29/21: SHOULDERS AND CORE

              MILITARY PRESS: 3 sets of 8-10 at 130 lbs, 4-6 at 140 lbs, 12-15 at 115 lbs
              FACE-PULL: 3 sets of 12 at 65 lbs
              LATERAL RAISES: 3 sets of 15 at 20 lbs

              SUPER SET
              SUPERMAN PRESS + DUMBBELL HIGH PULL: 2 sets of 10 at 15 lbs and 30 lbs respectively

              LANDMINE 180: 3 sets of 8-10 at 115 lbs, 4-6 at 135 lbs, 12-15 at 90 lbs
              ROPE CRUNCH: 2 sets of 12 at 65 lbs
              TORNADO CHOPS: 2 sets of 10

              SUPER SET
              PIKES + BICYCLE CRUNCHES: 1 set of 10 per side

              Comment


                #82
                FRIDAY 7/30/21: ARMS AND CARDIO

                CLOSE GRIP DUMBBELL PRESS: 3 sets of 8-10 at 75 lbs, 4-6 at 85 lbs, 12-15 at 60 lbs
                DUMBBELL SPIDER CURL: 3 sets of 8-10 at 30 lbs, 4-6 at 45 lbs, 12-15 at 20 lbs; up the first set
                DUMBBELL SKULL CRUSHER: 2 sets of 8-10 at 35 lbs
                HAMMER CURL: 2 sets of 8-10 at 40 lbs

                SUPER SET
                TRICEPS PUSH-DOWNS + REVERSE PUSH-DOWNS: 2 sets of 15 at 45 lbs

                SUPER SET
                INCLINE DUMBBELL CURL + HIGH CABLE CURL: 2 sets of 15 at 25 lbs and 45 lbs

                Comment


                  #83
                  August 2021: Warrior mode
                  Starting off at 194 lbs

                  MONDAY CHEST:
                  -Barbell Bench Press (3 x 8-10, 4-6, 12-15)
                  -Weighted Dips (3 x 6-8)
                  -One Arm Incline Dumbbell Press (2 x 5 per side)
                  -SUPER SET Hand Release Push-ups + Bosu Push-ups (2 x 10)
                  -Svend Press CLUSTER
                  -Cable Crossovers AMRAP

                  TUESDAY LEGS:
                  -Front Squat (3 x 8-10, 4-6, 12-15)
                  -Romanian Deadlift (3 x 6-8)
                  -3-D Lunges (2 x 5 per side)
                  -SUPER SET Dumbbell Step Ups + Cossack Squats (2 x 10)
                  -Leg Press CLUSTER
                  -Bridge Curl AMRAP
                  -Standing Calf Raises (1 x failure with body weight)

                  WEDNESDAY BACK:
                  -Weighted Pull-ups (3 x 8-10, 4-6, 12-15)
                  -Seated Cable Row (3 x 6-8)
                  -Kneeling One Arm Pull-down (2 x 5 per side)
                  -SUPER SET Straight Arm Pull-down + Renegade Rows (2 x 10)
                  -Zeus Rows CLUSTER
                  -Supermans AMRAP

                  THURSDAY SHOULDERS:
                  -Military Press (3 x 8-10, 4-6, 12-15)
                  -Dumbbell High Pull (3 x 6-8)
                  -Cable Lateral Raises (2 x 5 per side)
                  -SUPER SET Dumbbell Push Press + Cable W Raises (2 x 10)
                  -Lateral Raises CLUSTER
                  -Face-pull AMRAP

                  FRIDAY ARMS:
                  -Close Grip Dumbbell Press (2 x 6)
                  -Dumbbell Curl (2 x 6)
                  -Reverse Grip Push-down (2 x 15)
                  -Reverse Curl (2 x 15)
                  -Skull Crusher CLUSTER
                  -Hammer Curl CLUSTER
                  -SUPER SET Dumbbell Kickbacks + Dumbbell Spider Curl (2 x 10)

                  *OPTIONAL* SATURDAY ABS:
                  -Landmine 180 (3 x 8-10, 4-6, 12-15)
                  -Dragon Flag (3 x 6-8)
                  -Get-up Thrusts (2 x 5 per side)
                  -SUPER SET Cable Wood Chops + Windshield Wipers (2 x 10)
                  -Pikes CLUSTER
                  -Banded Punches AMRAP

                  MONDAY: Heavy bag
                  TUESDAY: Meditation, staff or archery
                  WEDNESDAY: Rowing machine HIIT
                  THURSDAY: Yoga
                  FRIDAY: Steady state cardio

                  Comment


                    #84
                    Nice sets you got going there, power for the upcoming month!

                    Comment


                      #85
                      MONDAY 8/2/21: CHEST AND BOXING

                      BARBELL BENCH PRESS: 3 sets of 8-10 at 175 lbs, 4-6 at 195 lbs, 12-15 at 155 lbs; up the first two
                      WEIGHTED DIPS: 3 sets of 6-8 at 25 lbs; consider upping this
                      ONE ARM INCLINE DUMBBELL PRESS: 2 sets of 5 per side at 60 lbs; consider upping this

                      SUPER SET
                      HAND-RELEASE PUSH-UPS + BOSU PUSH-UPS: 2 sets of 10

                      SVEND PRESS: Cluster set at 20 lbs
                      CABLE CROSSOVERS: 60 seconds AMRAP at 20 lbs

                      HEAVY BAG: 10 minutes of skill training

                      Comment


                        #86
                        TUESDAY 8/3/21: LEGS AND MEDITATION

                        FRONT SQUAT: 3 sets of 8-10 at 195 lbs, 4-6 at 210 lbs, 165 lbs; up the first two but mind form
                        ROMANIAN DEADLIFT: 3 sets of 6-8 at 165 lbs; consider upping this but no rush
                        3-D LUNGES: 2 sets of 5 per side at 50 lbs

                        SUPER SET
                        DUMBBELL STEP-UPS + COSSACK SQUATS: 2 sets of 10 at 80 lbs and 40 lbs respectively

                        LEG PRESS: Cluster set at 620 lbs
                        BRIDGE CURL: 60 seconds AMRAP
                        STANDING CALF RAISES: 1 set to failure at 195 lbs

                        MEDITATION: 20 minutes with Batman ambience music

                        Comment


                          #87
                          WEDNESDAY 8/4/21: BACK AND CARDIO

                          WEIGHTED PULL-UPS: 3 sets of 8-10 at 30 lbs, 4-6 at 45 lbs, 12-15 at 20 lbs
                          SEATED CABLE ROW: 3 sets of 6-8 at 210 lbs
                          KNEELING ONE-ARM PULL-DOWN: 2 sets of 5 per side at 85 lbs

                          SUPER SET
                          STRAIGHT ARM PULL-DOWN + RENEGADE ROWS: 2 sets of 10 at 50 lbs and 35 lbs

                          ZEUS ROWS: Cluster set at 65 lbs
                          SUPERMANS: 60 seconds AMRAP

                          ROWING MACHINE: Tabata set, 30 seconds on, 10 seconds off for 10 minutes

                          Comment


                            #88
                            THURSDAY 8/5/21: SHOULDERS AND YOGA

                            MILITARY PRESS: 3 sets of 8-10 at 130 lbs, 4-6 at 140 lbs, 12-15 at 115 lbs
                            DUMBBELL HIGH PULL: 3 sets of 6-8 at 45 lbs
                            CABLE LATERAL RAISES: 2 sets of 5 per side at 15 lbs

                            SUPER SET
                            DUMBBELL PUSH PRESS + CABLE W RAISES: 2 sets of 10 at 40 lbs each

                            DUMBBELL LATERAL RAISES: Cluster set at 25 lbs
                            FACE-PULL: 60 seconds AMRAP at 40 lbs

                            YOGA: Yoga for Runners workout

                            Comment


                              #89
                              FRIDAY 8/6/21: ARMS AND CARDIO

                              CLOSE GRIP DUMBBELL PRESS: 2 sets of 6 at 80 lbs
                              DUMBBELL CURLS: 2 sets of 6 per side at 40 lbs; this will go up soon
                              REVERSE GRIP PUSH-DOWN: 2 sets of 15 at 50 lbs
                              REVERSE CURL: 2 sets of 15 at 40 lbs
                              SKULL CRUSHERS: Cluster set at 35 lbs
                              HAMMER CURL: Cluster set at 40 lbs

                              SUPER SET
                              DUMBBELL KICKBACKS + DUMBBELL SPIDER CURL: 2 sets of 10 at 25 lbs; consider upping this

                              STAIRMASTER: 300 steps at 12 speed

                              Comment


                                #90
                                FRIDAY 8/7/21: CORE

                                LANDMINE 180's: 3 sets of 8-10 at 160 lbs, 4-6 at 180 lbs, 12-15 at 135 lbs
                                DRAGON FLAG: 3 sets of 6-8
                                GET UP THRUSTS: 2 sets of 5 per side at 30 lbs

                                SUPER SET
                                CABLE CHOPS + WINDSHIELD WIPERS: 2 sets of 10 at 30 lbs

                                PIKES: Cluster set
                                BANDED PUNCHES: 60 seconds AMRAP

                                Comment

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