The Inquisition

[Inquisition8]

Hello everyone and welcome to my journal. My goal is overall development - strength, size, speed, leanness, etc. I stick to a 5 day split I developed with slight exercise and stylistic adjustments when appropriate. I spend approximately half the year in a muscle/strength gain phase (late Fall - mid Spring) and the other half in a cut/maintenance phase (late Spring - mid Fall). My routine looks like this:

Monday - Bis/Tris/Shoulders
Tuesday - Lower (Quad Dominant)
Wednesday - Back/Bis
Thursday - Chest/Tris
Friday - Lower (Hamstring Dominant)

This allows for two days of recovery between muscle groups in most cases.

It's generally a pyramid training style: low rep up, volume down, heavy compounds first, isolations toward the end, with 15-20 minutes of cardio to round things out. From start to finish this means ~1.5 hours/day.

Performance metrics are 15-25 sets per workout (depending on exercise selection) and ideally at least 1 meaningful PR, which will be marked in red. PRs can be in a variety of rep ranges - the idea is to strive for one "best", however small, each workout as a means of continued progression.

I'll post PR clips on occasion where appropriate.

Enjoy and feel free to leave any feedback. Thanks for stopping by.

[Inquisition8]

1/2/19 - Wednesday - Back/Bis

Total Sets: 25

Chin Ups
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12

TRX Reverse Flys
12
12
12
12
15

Seated Cable Rows
120 x 10
140 x 10
160 x 10
180 x 10
200 x 10
220 x 10
245 x 11 (stack)

Standing DB Curls
30s x 10
35s x 10
35s x 12
40s x 10

Reverse Cable Flys
20s x 10
25s x 10
25s x 10
25s x 10

Cardio - Rowing
Distance: 4000m
Time: 17:55
500m Split: 2:14
Resistance: 7.5/10

Really happy with this workout. A couple minor PRs but the big one is the 4000m row @ 2:14. Working my way up to doing 5000m as quickly as possible, which would be a good round number. If I push myself I think I could do 4500m in 20 minutes, but long term/dream goal is 5000m <20 minutes. Great way to finish off back day too.

[Inquisition8]

1/3/19 - Thursday - Chest/Tris

Total Sets: 22

Flat DB Bench Press
60s x 5
70s x 5
80s x 5
90s x 5
95s x 11
100s x 7
100s x 7

Cable Flys
23/23 x 10
27/27 x 10
30/30 x 10
33/33 x 10
37/37 x 10

Cable Tricep Pushdowns
27/27 x 10
30/30 x 10
33/33 x 10
37/37 x 10
40/40 x 10

Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Cardio - Stairmaster
Time: 20 minutes
Distance: 1260 steps
Pace: 63 steps/minute

Great PR on the DB bench press and a number of PR matches in a few other spots, so I should be able to go up next week without issue. Stairmaster cardio turned out well; going to push for a 65 steps/minute pace over 20 minutes.

[Inquisition8]

1/4/19 - Friday - Lower (Hamstring Dominant)

Total Sets: 15

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 5
365 x 5
385 x 1
405 x 1

Walking DB Lunges
60s x 10
70s x 10
80s x 10

Weighted Decline Situps
+60 x 20
+70 x 20
+80 x 15

Cardio
Time: 15:07
Distance: 1000 steps
Pace: 66.7 steps/minute

Solid PR on the weighted decline situps and decent time on the stairmaster. Would really like to get up to a 70 steps/minute pace for 15-20 minutes long term.

[Inquisition8]

1/7/19 - Monday - Bis/Tris/Shoulders

Total Sets: 10

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Cardio - HIIT Sprints
3 rounds walk/jog/sprint (0.1 mi per lap)

Very light workout, could have done much better.

[Inquisition8]

1/8/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 23

BB Back Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
255 x 5
265 x 5

DB Pistol Squats
10 x 5/5
15 x 5/5
20 x 5/5
25 x 10/10
30 x 5/5

Cardio-ish
A little over 0.1mi (over 1 lap on the track)
10 sets of BW lunges:
10 front lunges, 10 side lunges (left), 10 side lunges (right), minimal rest
300 total lunges

Pretty good workout. I need to work back up on my squats and stop being lazy when it comes to volume, but sort of made up for it with the lunge sets at the end - legs were too tired for stairmaster after the pistols PR.

[Inquisition8]

1/9/19 - Wednesday - Back/Bis

Total Sets: 24

Chin Ups
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12

TRX Reverse Flys
12
12
12
12
12

Seated Cable Rows
140 x 10
160 x 10
180 x 10
200 x 10
220 x 10
245 x 12 (stack)

Standing DB Curls
30s x 10
35s x 10
45s x 10
50s x 7

DB Reverse Flys
15s x 10
20s x 10
25s x 10
30s x 10

Cardio - Rowing
Distance: 4000m
Time: 17:32
500m Split: 2:11
Resistance: 7.5/10

Really happy with this workout, but back day is generally my favorite anyway. PRs all around and a sick time on the rowing machine. Next up - 4500m or maybe a 3000m quickie PR.

[Inquisition8]

1/10/19 - Thursday - Chest/Tris

Total Sets: 21

Chest Press Machine (Plates)
180 x 5
230 x 5
270 x 5
320 x 5
360 x 10
360 x 8
360 x 7

1 Arm Pushups
+10 x 5/5
+15 x 5/5
+20 x 5/5
+25 x 5/5
+30 x 5/5
BW x 20/20

Dips
BW x 15
BW x 15
BW x 15
BW x 15

Machine Flys
120 x 10
130 x 10
140 x 10
150 x 10

Good workout with a couple solid PRs on the 1 arm pushups. No cardio, too tired after the PRs.

[Inquisition8]

1/11/19 - Friday - Lower (Hamstring Dominant)

Total Sets: 15

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 5
365 x 3
385 x 1
405 x 1

Hamstring Curl Machine
120 x 10
140 x 10
150 x 10
160 x 10
170 x 10
180 x 10

Cardio - Stairmaster
Time: 25 minutes
Distance: 1550 steps
Pace: 62 steps/minute

Solid workout. Stomach was a little upside down so didn't do abs and instead opted for extra cardio. New time/distance PR. Happy with an even 62 steps/minute pace over 25 minutes.

[Inquisition8]

1/14/19 - Monday - Bis/Tris/Shoulders

Total Sets: 32

Chin Ups
BW x 5
+25 x 5
+45 x 5
+55 x 5
+70 x 5

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5

L Chin Ups
10
10
10
10
10

Dip Negatives (10 count)
5
5
5
5
5

Seated DB Overhead Press
55s x 5
60s x 5
65s x 5
70s x 5
75s x 5
80s x 5

Standing DB Curls
30s x 5
35s x 5
40s x 5
45s x 5
50s x 5
55s x 5

Cardio - Rowing
Distance: 3000m
Time: 12:55
500m Split: 2:09
Resistance: 7.5/10

Great workout, fun little PR on the DB curls and new 500m split best. Slowly grinding towards that flat 2 minute split. Will bump it up to 8/10 resistance on the next one as I'm going a little "fast" in terms of rep speed vs. strength use.

[Inquisition8]

1/15/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 14

Walking DB Lunges
50s x 10
60s x 10
70s x 10
80s x 10
85s x 10
90s x 10
95s x 6

Weighted Decline Situps
+50 x 10
+60 x 10
+70 x 10
+80 x 10
+85 x 10
+90 x 10
+95 x 10

Cardio - Stairmaster
Time: 25 minutes
Distance: 1545 steps
Pace: 61.8 steps/minute

Really wasn't feeling squats so decided to go for a PR on walking DB lunges. Possibly could have gotten 95s x 10 if I didn't do so many sets prior, but still solid PRs today. Fewer sets than usual so I spent some extra time on the stairmaster, only 5 steps off from previous PR.

[Inquisition8]

1/16/19 - Wednesday - Back/Bis

Total Sets: 22

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

TRX Reverse Flys
10
10
10
10
10

Seated Cable Rows
140 x 10
160 x 10
180 x 10
200 x 10
220 x 10
245 x 10 (stack)

Standing DB Curls
35s x 10
45s x 10
35s x 20

Reverse Cable Flys
17/17 x 10
17/17 x 12
17/17 x 10

Cardio - Rowing
Distance: 2000m
Time: 8:19
500m Split: 2:05
Resistance: 8/10

Couple minor PRs on the lifting, but really wanted to see how fast I could do a quick 2k row. 2:05 split was not easy - bumped resistance up to 8 as well. Dropped to <2 minutes a few times so now I know how that feels. Next time I'm thinking 4k at 8.5/10, as 8 still feels a bit light.

[Inquisition8]

1/17/19 - Thursday - Chest/Tris

Total Sets: 18

Flat DB Bench Press
55s x 5
65s x 5
75s x 5
85s x 5
95s x 5
100s x 9

Cable Flys
23/23 x 10
27/27 x 10
30/30 x 10
33/33 x 10
37/37 x 10
40/40 x 10

Cable Tricep Pushdowns
27 x 10/10
30 x 10/10
33 x 10/10
37 x 10/10
40 x 10/10
43 x 8/8

Cardio - Rowing
Distance: 5000m
Time: 22:32
500m Split: 2:15
Resistance: 8.5/10

Sick workout today. Less volume because I really wanted to hit some PRs and almost got the 100s up for 10 reps. Got a little excited on the 9th and ran out of steam, but it's coming - soon. Also wanted to see what a 5k row would feel like. Cranked up the resistance to 8.5 (which felt great) and went at a fairly casual pace due to back being sore from yesterday. Sped up last 2.5 minutes and really happy with the 2:15 split for this distance.

Here are the first 2019 progress photos, nice and pumped up. 3.5 months left to get swole, then 2 month shred for the summer let's go.

[Inquisition8]

1/18/19 - Friday - Lower (Hamstring Dominant)

Total Sets: 13

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 3
365 x 3
385 x 1

Cable Crunches (#Plates)
14 x 15
16 x 15
18 x 15
20 x 15
22 x 15

Cardio-ish
A little over 0.1mi (over 1 lap on the track)
10 sets of BW lunges:
10 front lunges, 10 side lunges (left), 10 side lunges (right), minimal rest
300 total lunges

Cardio - HIIT Sprints
3 rounds walk/jog/sprint (0.1mi per lap)

Felt a little weak on the deadlifts so decided to do some extra ab work and cardio. Good finish to the week.

[Inquisition8]

1/21/19 - Monday - Bis/Tris/Shoulders

Total Sets: 34

Chin Ups
BW x 5
+25 x 5
+45 x 5
+55 x 5
+70 x 5
+90 x 3

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5
+135 x 4

L Chin Ups
14

Dip Negatives (10 count)
8

Seated DB Overhead Press
50s x 5
60s x 5
70s x 5
75s x 5
80s x 5

Standing DB Curls
35s x 8
35s x 8
45s x 5
50s x 5
55s x 7

Cable Concentration Curls
20 x 10/10
23 x 10/10
27 x 10/10
30 x 10/10
33 x 10/10

Cable Tricep Pushdowns
23 x 10/10
27 x 10/10
30 x 10/10
33 x 10/10
37 x 10/10

PRs all around today, starting the week off right. Getting back up there on the weighted dips and chin ups. No cardio today, just a solid 1.5 hours of lifting - really wanted to blast the arms.

[Inquisition8]

1/22/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 19

BB Back Squats
45 x 10
95 x 10
135 x 10
165 x 10
185 x 10
205 x 10
225 x 10

Leg Extension Machine
120 x 10
140 x 10
160 x 10
180 x 10
190 x 10
200 x 10
210 x 10

Cable Crunches (#Plates)
12 x 20
14 x 20
16 x 20
18 x 20
20 x 20

No cardio today either and wanted to get back to the squats since I skipped them last week, so I decided to go for volume. Good PR on the leg extension machine and I could really feel the 20 rep cable crunches.

[Inquisition8]

1/23/19 - Wednesday - Back/Bis

Total Sets: 20

Lat Pulldown Machine
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10
200 x 10
220 x 12

1 Arm DB Rows
60s x 10
70s x 10
80s x 10
90s x 10
100s x 12

Standing DB Curls
35s x 10
45s x 5
50s x 5
55s x 5

Reverse Cable Flys
17/17 x 10
17/17 x 10
17/17 x 10
17/17 x 10

Cardio - Rowing
Distance: 3000m
Time: 12:35
500m Split: 2:06
Resistance: 9/10

Sick sick workout. Wanted to try something different and skip the initial chin up sets. Solid PR on the lat pulldown and 1 arm rows. Went ham on the rowing as well - didn't realize I shaved off 20 seconds off my previous time, down to a 2:06 split (only 1 second behind my best split). Going to just set it to 10/10 resistance next time - the pulling isn't very hard.

[Inquisition8]

1/12/19 - Thursday - Chest/Tris

Total Sets: 22

Chest Press Machine (Plates)
180 x 10
230 x 10
270 x 10
320 x 10
360 x 9
320 x 12
270 x 18

Cable Flys
27/27 x 10
30/30 x 10
33/33 x 10
37/37 x 10

Cable Tricep Pushdowns
30 x 10/10
33 x 10/10
37 x 10/10
40 x 12/12

Machine Flys
120 x 10
130 x 10
140 x 10
150 x 10
160 x 10
170 x 10
180 x 10

Cardio - HIIT Sprints
3 rounds walk/jog/sprint (0.1mi per lap)

Wanted to mix it up today and go for some PRs I haven't attempted in a while. Didn't do as much pressing as usual but got some solid work in with flys.

[Inquisition8]

1/28/19 - Monday - Bis/Tris/Shoulders

Total Sets: 20

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Cable Concentration Curls
23 x 10/10
27 x 10/10
30 x 10/10
33 x 8/8
37 x 5/5

Cable Tricep Pushdowns
27 x 10/10
30 x 10/10
33 x 10/10
37 x 10/10
40 x 8/8

Cardio - Rowing
Distance: 2000m
Time: 8:10
500m Split: 2:03
Resistance: 10/10

Missed last Friday due to work commitment and was too lazy to make up for it on the weekend, so only 4 days last week. Today felt a bit off, so not much volume. Minor PR on the curls, but cranked up the rower to 10/10 resistance and managed to beat my 2000m best by 9 seconds. Getting really close to an even 2 minute split, at least for the 2k.

[Inquisition8]

1/29/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 13

DB Pistol Squats
10 x 5/5
15 x 5/5
20 x 5/5
25 x 5/5
30 x 5/5
35 x 5/5
40 x 5/5

Cable Crunches (#Plates)
10 x 20
12 x 20
14 x 20
16 x 20
18 x 20
20 x 20

Cardio - Stairmaster
Time: 15 minutes
Distance: 1018 steps
Pace: 67.9 steps/minute

The sub-optimal: too lazy to BB squat and not many sets completed. The optimal: couple nice PRs on the pistols and killed my stairmaster PR. Should be able to break the 20 and 25 minute PRs as a result without too much trouble, as starting above 60 steps/minute is pretty easy now.

[Inquisition8]

1/30/19 - Wednesday - Back/Bis

Total Sets: 23

Chin Ups
BW x 10
BW x 10

L Chin Ups
10
10
10
10

1 Arm DB Rows
60s x 10
70s x 10
80s x 10
90s x 10
100s x 10
105s x 8

Standing DB Curls
35s x 10
40s x 10
45s x 10

DB Reverse Flys
20s x 10
25s x 10
25s x 10

Lat Pulldowns (Star Trac)
99 x 8
110 x 8
121 x 8
143 x 8
165 x 8





So my company offers a free membership to pretty much any commercial gym and I decided it was time to take an extra 5 minute drive to a larger facility with a younger crowd and more/diverse equipment. I was not disappointed. I needed a venue switch to really hit it hard this year. It's in the building shown above. Tons of equipment so basically no waiting and it has many pullup stations, DBs up to 125, turf track with sled, and they allow chalk.

From a journal perspective, this does mean I'll be switching up the exercises a bit (for example I can now do legit cable rows and cable lat pulldowns). My "old" gym used Precor, this place uses Star Trac (I believe it's a Nautilus rebrand?), so selector plates. These weights are much "heavier" (just different pulley setup) so I will treat them as new exercises/PRs with "Star Trac" appended to the end.

Unfortunately, the polar vortex hit us in the midwest good enough for nearly everyone at work to get sick - including myself. Not sure about workouts next couple days because I don't want to lose my voice, but we'll see.

Here's to massive February progress, January in the bag and well done overall.

[Inquisition8]

2/4/19 - Monday - Bis/Tris/Shoulders

Total Sets: 30

Chin Ups
BW x 10
+25 x 5
+45 x 5
+55 x 5
+70 x 4

Dips
BW x 15
+45 x 5
+70 x 5
+90 x 5
+115 x 5
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Side Chins Ups (Left/Right)
5/5
5/5
5/5
5/5
5/5

Chin Up Negatives (10 count)
6

Dip Negatives (10 count)
10

Seated DB Overhead Press
55s x 5
60s x 5
65s x 5
70s x 5

Standing DB Curls
30s x 5
35s x 5
40s x 5
45s x 5

Feels good to be back after a 4 day break. Nasty upper respiratory bug going around these parts. Got some antibiotics and feeling better, but the throat congestion makes it difficult to really go. Going to stay off the cardio this week, just some lifting without getting heart rate up too high. A couple minor PRs and decent volume overall. Generally not as much as I would do, but there are also some adjustments to be made. Chin up grip at the new gym is better (close-angled-pronated), but still a bit different. Dip bar is a lot better - much thicker diameter so I can get a good "push" and I should definitely be able to break some PRs on that. The bench for DB overhead press is more vertical so it makes it harder to move the weight, but I'm down for the challenge.

[Inquisition8]

2/5/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 14

BB Back Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5

Walking DB Lunges
60s x 10
70s x 10
80s x 12

Cable Crunches (Star Trac)
77 x 15
88 x 15
99 x 15
110 x 15

Cardio - Rowing
Distance: 2500m
Time: 11:00
500m Split: 2:12
Resistance: 10/10

Felt good to be squatting again, now at new gym. Committed to setting a PR so squeezed out a couple extra reps on the walking lunges. The full turf track is about 12 reps so I might just switch to doing 12s. New weight setup on cable crunches (Star Trac selector) so new set of PRs. Rowing was slow but throat felt clear enough to do some cardio so I knocked out a fairly relaxed 2500m.

[Inquisition8]

2/6/19 - Wednesday - Back/Bis

Total Sets: 25

L Chin Ups
10
10
10
10
10

1 Arm DB Rows
60s x 5
70s x 5
85s x 5
95s x 5
105s x 10
110s x 5
115s x 5

Seated Cable Rows (Star Trac)
99 x 10
110 x 10
121 x 10
143 x 10
165 x 10
187 x 10
209 x 10

Standing DB Curls
35s x 10
40s x 10
45s x 10

DB Reverse Flys
25s x 10
30s x 10
30s x 10

Beast workout today! Despite being anti-straps (I like to work my grip whenever possible), I had to break down and get a pair for DB rows past 100lbs, otherwise I just can't hold on to the weight properly. Got the IronMind Strong-Enough straps - they are perfect. Made repping the 105s easy. Didn't want to push too far, but next week I should be able to max out with the 125s. Seated cable rows here (triangle close grip handle) are legit so I'm pumped for those. Really loving this new gym, has all the equipment to go next level.

[Inquisition8]

2/7/19 - Thursday - Chest/Tris

Total Sets: 19

Flat DB Bench Press
60s x 5
70s x 5
80s x 5
90s x 5
95s x 5
100s x 5
105s x 5

Incline Bench Cable Flys (Star Trac)
16.5 x 10
22 x 10
27.5 x 10
27.5 x 10
27.5 x 10

Dips
BW x 15
+45 x 5
+70 x 5
+90 x 5
+115 x 5
+135 x 3
BW x 27

Great workout today, wanted to get past the 100s for DB bench; put up the 105s without too much trouble. The benches here are narrower and a bit slippery so it takes some adjustment, but they'll do. Incline bench cable flys are also a new exercise (didn't have the setup to do them at old gym).

[Inquisition8]

2/8/19 - Friday - Lower (Hamstring Dominant)

Total Sets: 21

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 3
365 x 3

Walking BB Lunges
45 x 10
95 x 10
115 x 10
135 x 10
145 x 10

Sled Push (20m)
90
90
115
115
135
160
180
205
225

Looks like this new gym has the perfect setup for BB lunges (rack right next to turf) so I decided to switch it up from DB to BB. Also got to play with the sled. A set is 1 way (about 20m distance) at whatever speed you can go. I'm not including the weight of the sled itself, it's probably not much. 5 plates was tough.

[Inquisition8]

2/12/19 - Tuesday - Back/Bis

Total Sets: 23

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

1 Arm DB Rows
60s x 5
70s x 5
80s x 5
90s x 5
100s x 5
110s x 5
120s x 5
125s x 7

TRX Reverse Flys
10
10
10
10
10

Seated Cable Rows (Star Trac)
121 x 10
143 x 10
165 x 10
187 x 10
209 x 10

This is a weird week. Finishing up antibiotics and they really screwed me up by this weekend so this week will be offset with 3-4 days. Set a nice PR on the 125s (using straps on 100s+). With some more training and a slightly shorter pyramid up I should be able to get a solid 10 reps with the big boys. Unfortunately pulled my back on the last set of the seated cable rows so going to have to modify the rest of this week's workouts to leave lower back as neutral as possible.

[Donnie_Darko]

Looking huge man, keep it up.

[Inquisition8]

Looking huge man, keep it up.

Thanks for stopping by, you as well.

[Inquisition8]

2/13/19 - Wednesday - Chest/Tris

Total Sets: 32

Chest Press (Star Trac)
100 x 10
110 x 10
120 x 10
130 x 10
140 x 10
150 x 10
160 x 10
170 x 10
180 x 10
190 x 10
200 x 6

Dip Negatives (10 count)
5
5
5
5
5
5
5

Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Lower back was still very sore from pulling it yesterday so I had to modify the workout to put minimal stress on it. Tried out the chest press machine (neutral grip). Really nice range of motion and pathing, but the weight is off by ~20% on the heavy side (i.e. 100lbs on machine = 120lbs on barbell, 200lbs on machine = 240lbs on barbell). I realize all machines are off in their own way and so the PRs are relative, but it's worth mentioning. It'll be a solid addition to my routine moving forward - great for burnout sets. After that just switched to bodyweight. Since I had to cut my workout short yesterday, I decided to tri-set with some chin ups. Solid overall and back felt fine.