The Inquisition

[Inquisition8]

4/11/19 - Thursday - Upper

Total Sets: 40

Flat DB Bench Press
50s x 10
60s x 10
70s x 10
80s x 10
90s x 9

1 Arm DB Rows
50s x 10
60s x 10
70s x 10
80s x 10
90s x 10

Chin Ups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Pushups
10
10
10
10
10
10
10
10
10
10

Seated Cable Rows (Star Trac)
110 x 10
121 x 10
143 x 10
143 x 10
143 x 10

Standing BB Overhead Press
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10

Solid volume workout, 40 supersets in just under an hour, alternating push/pull exercises. The pushup/chin up combo was the fastest, starting with 30 seconds between supersets, up to 1 minute by the end.

[Inquisition8]

4/15/19 - Monday - Upper

Total Sets: 30

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

Dips
BW x 18
BW x 18
BW x 18
BW x 18
BW x 18

Lat Cable Pulldowns (Star Trac)
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10

Alternating Ball Pushups
12
12
12
12
12

Standing DB Curls
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10

Cable Flys (Star Trac)
27.5/27.5 x 10
27.5/27.5 x 10
33/33 x 10
33/33 x 10
33/33 x 10

Solid workout completed in about 65 minutes, push/pull supersets the whole way. Bumped chins ups by +2 per set and dips by +3 (idea is to do 50% more dips vs. chin ups).

[Inquisition8]

4/16/19 - Tuesday - Lower

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

Walking DB Lunges
50s x 14
55s x 14
60s x 14
65s x 14

Decline Situps (Star Trac - max angle)
BW x 15
+20 x 15
+30 x 15
+40 x 12

Pretty solid workout, 365 x 5 on deadlifts felt fine and nice PR on the max angle decline situps.

[Inquisition8]

4/17/19 - Wednesday - Upper

Total Sets: 35

Chin Ups (5) + Pushups (10) supersets with minimal rest

Total:
175 Chin Ups, 350 Push Ups

Tried out one of my month long "challenge" workouts today, felt pretty good. Really need to drop 7-10lbs though as the chin ups were hurting on the last 50. Completed the 35 supersets in about 70 minutes.

[Inquisition8]

4/18/19 - Thursday - Lower

Total Sets: 22

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

BB Front Squats
45 x 10
95 x 10
115 x 10
135 x 8

Walking DB Lunges
50s x 10
50s x 10
50s x 10
50s x 10
50s x 10

Decline Situps + Russian Twists (Star Trac - max angle - 4 twists at top per rep)
10
10
10
8
8

Pretty good workout, need to work on my shoulder flexibility for front squats. The decline situp + Russian twist combo was hard (twists at the top of the rep, think Rocky 4). So each set is basically 10 decline situps + 40 twists.

[Inquisition8]

4/21/19 - Sunday - Cardio

5k jog/walk

First run of the year, walked a lot, felt terrible, allergies really flared up. Ended up hyperventilating yesterday (4/22) and having to go to Urgent Care for a breathing treatment followed by antibiotics and inhaler. I've been having respiratory issues (chest congestion that just wouldn't go away) for months and it finally caught up to me - just trying to do too much at once in my life and really burning the candle at both ends.

Since I'm planning on switching to volume/diet for the Summer cut on 5/1, I'm going to take this week off from the gym and any demanding physical activity. I need to rest up and haven't taken a week off in at least half a year. This was a good wake up call; I need to start taking care of myself better. See you all next week.

[Inquisition8]

4/29/19 - Monday - Upper

Total Sets: 35

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 Flys (Star Trac)
27.5/27.5 x 10
33/33 x 10
38.5/38.5 x 10
38.5/38.5 x 10
38.5/38.5 x 10

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

Lat Cable Pulldowns (Star Trac)
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

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

Pushups
15
15
15
15
15

Cardio - Rowing
Distance: 2027m
Time: 10:00
500m Split: 2:28

Feels good to be back, the week off was a solid break. Lost some strength for sure, but once I got going it was a good workout. 35 sets (superset exercises # 1/2, 3/4, triset 5/6/7) and 10 minutes on the rower all under 1.5 hours.

[Inquisition8]

4/30/19 - Tuesday - Lower

Total Sets: 16

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

Walking DB Lunges
55s x 14
55s x 14
55s x 14
55s x 14
55s x 14

Decline Situps + Russian Twists (Star Trac - max angle - 4 twists at top per rep)
12
10
8

Decline Situps (Star Trac - max angle)
BW x 12
BW x 10

Cardio - Treadmill
Time: 20 minutes
Speed: 3 mph
Incline: 5°

Pretty solid workout, decided to add some moderate pace incline walking at the end. It was a nice cooldown - I think this might be my go-to.

[Inquisition8]

5/1/19 - Wednesday - Upper

Total Sets: 30

Flat DB Bench Press
50s x 10
60s x 10
70s x 10
70s x 10
70s x 10

1 Arm DB Rows
50s x 10
60s x 10
70s x 10
70s x 10
70s x 10

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

Standing BB Overhead Press
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10

Seated DB Overhead Press
40s x 10
40s x 10
40s x 10
40s x 10
40s x 10

Standing EZ Curls
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Cardio - Treadmill
Time: 20 minutes
Speed: 3 mph
Incline: 10°

Ended up getting Mexican for lunch (way too much - 3 pork tacos, refried beans, chips & salsa), so had to go ham to burn it off. Sick workout though it took almost 2 hours.

[Inquisition8]

5/2/19 - Thursday - Lower

Total Sets: 21

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5

BB Back Squats
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15

Weighted Reverse Crunches
+20 x 15
+20 x 15
+20 x 15
+20 x 15
+20 x 15

Sled Push (20m)
135
135
135

Situps
15
15
15

Cardio - Treadmill
Time: 20 minutes
Speed: 3.1 mph
Incline: 10.5°

Solid workout, haven't done deadlifts and squats in the same workout in years, so that was fun. Good cardio at the end too. I know it's only 3 days into the cut phase, but I'm already seeing a small difference and I definitely feel more energetic/less sluggish.

[JohnButz]

Nice work in here man!

[Inquisition8]

Nice work in here man!

Thanks!

5/4/19 - Saturday

Cardio - Treadmill
Time: 60 minutes
Speed: 3.2 mph
Incline: 5°

Adding in cardio when and where I can to help with the cut for the Summer, got an early morning hour of LISS in prior to eating.

[Inquisition8]

5/6/19 - Monday - Upper

Total Sets: 30

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

Lat Cable Pulldowns (Star Trac)
143 x 10
143 x 10
143 x 10
143 x 10
143 x 10

Pushups
15
15
15
15
15

Cable Flys (Star Trac)
33/33 x 10
33/33 x 10
33/33 x 10
33/33 x 10
33/33 x 10

Seated Cable Rows (Star Trac)
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10

Cardio - Treadmill
Time: 60 minutes
Speed: 3.2 mph
Incline: 5.5°

Came off a not-very-healthy weekend and felt pretty bad about my lack of discipline so knocked out just under 2.5 hours. Treadmill cardio with a good podcast really helps to zone out. I probably don't need to do an hour every day, but 30 minutes at least.

[Inquisition8]

5/7/19 - Tuesday - Lower

Total Sets: 16

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

Walking DB Lunges
55s x 14
55s x 14
55s x 14
55s x 14
55s x 14

Decline Situps (Star Trac - max angle)
+30 x 20
+35 x 15
+40 x 10
+40 x 10
+40 x 10

Cardio - Treadmill
Time: 30 minutes
Speed: 3.2 mph
Incline: 6°

Deadlifts felt pretty good. I realized I need to do them on Tuesdays instead of Thursdays otherwise my legs are too sore. Just under 2 hours to complete the workout, pretty solid. Lower days are always less sets due to heavy compounds at the start (squats/deadlifts) followed by lunges.

[Inquisition8]

5/8/19 - Wednesday - Upper

Total Sets: 30

Flat DB Bench Press
55s x 10
65s x 10
75s x 10
75s x 10
75s x 10

1 Arm DB Rows
55s x 10
65s x 10
75s x 10
75s x 10
75s x 10

Lat Cable Pulldowns (Star Trac)
143 x 10
143 x 10
143 x 10
143 x 10
143 x 10

1 Arm Pushups
BW x 5/5
BW x 5/5
BW x 5/5
BW x 5/5
BW x 5/5

Standing EZ Curls
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

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

Cardio - Treadmill
Time: 30 minutes
Speed: 3.2 mph
Incline: 7°

Great workout, kept the pace up. Added 1 arm pushups back in, balancing on a kettlebell (definitely harder). Bumped up to 7° incline on treadmill as well.

[Inquisition8]

5/9/19 - Thursday - Lower

Total Sets: 23

BB Back Squats
45 x 5
95 x 5
135 x 5
145 x 15
145 x 15
145 x 15
145 x 15
145 x 15

Decline Situps (Star Trac - max angle)
+30 x 15
+30 x 15
+30 x 15
+30 x 15
+30 x 15
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

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

Cardio - Treadmill
Time: 30 minutes
Speed: 3.2 mph
Incline: 7°

Solid volume, added another 10lbs to my 15 rep squat sets and destroyed abs.

[Inquisition8]

5/13/19 - Monday - Upper

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

Lat Cable Pulldowns (Star Trac)
143 x 10
143 x 10
143 x 10
143 x 10
143 x 10

1 Arm Pushups
BW x 6/6
BW x 6/6
BW x 6/6
BW x 6/6
BW x 6/6

Cardio - Treadmill
Time: 25 minutes
Speed: 2.5 mph
Incline: 7.5°

Not the best workout, stomach was in a knot. Got through it though.

[Inquisition8]

5/14/19 - Tuesday - Lower

Total Sets: 17

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

Walking DB Lunges
55s x 10
55s x 10
55s x 10
55s x 10
55s x 10

Decline Situps (Star Trac - max angle)
+35 x 15
+35 x 15
+35 x 15
+35 x 15
+35 x 15

Cardio - Treadmill
Time: 40 minutes
Speed: 3.2 mph
Incline: 7.5°

Much better workout today, 365 on deadlifts didn't feel too bad and moving up on the decline situps. Solid cardio at the end as well. Down about 3lbs and 0.5" on the waistline.

[Inquisition8]

5/15/19 - Wednesday - Upper

Total Sets: 26

Flat DB Bench Press
55s x 10
65s x 10
75s x 10
80s x 10
85s x 10

1 Arm DB Rows
55s x 10
65s x 10
75s x 10
80s x 10
85s x 10

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

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

Standing EZ Curls
80 x 10
80 x 10
80 x 10

Cable Flys (Star Trac)
33/33 x 12
33/33 x 12
33/33 x 12

Cardio - Treadmill
Time: 50 minutes
Speed: 3 mph
Incline: 5°

Solid workout, couldn't get the last couple sets on curls/flys just really burned out, but upped the weights on everything else. Wanted to go a bit slower on the cardio but bumped the time to 50 minutes - a bit excessive but I ate more than I wanted to during the day so needed to make up for it.

[Inquisition8]

5/16/19 - Thursday - Lower

Total Sets: 16

BB Back Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
255 x 5
225 x 10
185 x 16
135 x 27

Decline Situps (Star Trac - max angle)
BW x 15
BW x 15
BW x 15

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

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 5°

Set a couple nice PRs on volume squats which really burned me out. Couldn't finish out the last superset to 5 sets, so ended at 3 and hopped on the treadmill. Very happy with this workout, legs nice and spaghetti.

[Inquisition8]

5/18/19 - Saturday - Cardio

Distance: 5k run/walk
Time: 34 minutes

Still pretty heavy so couldn't run the whole thing non-stop, but didn't walk too much. Pretty happy with the run overall.

[Inquisition8]

5/20/19 - Monday - Upper

Total Sets: 30

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

Lat Cable Pulldowns (Star Trac)
143 x 10
143 x 10
143 x 10
143 x 10
143 x 10

Pushups
15
15
15
15
15

Cable Flys (Star Trac)
33/33 x 10
33/33 x 10
33/33 x 10
33/33 x 10
33/33 x 10

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

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 5°

Decent workout, nothing too crazy but did what I needed to. Seeing some reasonable progress on the diet, down almost 1" on morning relaxed waistline.

[Inquisition8]

5/21/19 - Tuesday - Lower

Total Sets: 17

Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
345 x 5
365 x 4

Walking DB Lunges
60s x 12
60s x 12
60s x 12
60s x 12
60s x 12

Decline Situps (Star Trac - max angle)
+35 x 12
+35 x 12
+35 x 12
+35 x 12
+35 x 12

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 5.5°

Upped the weights slightly on the lunges and decline situps. I've settled on 30 minutes of cardio, going to bump up the angle and speed progressively.

[Inquisition8]

Forgot to post these. This is from 5/1/19, end of strength phase, 200lbs flat, 37" relaxed waist sadly. Currently down to 36" and a sliver. Progress pics in a few weeks.

[Inquisition8]

5/22/19 - Wednesday - Upper

Total Sets: 26

Flat DB Bench Press
55s x 10
65s x 10
75s x 10
85s x 10
90s x 10

1 Arm DB Rows
55s x 10
65s x 10
75s x 10
85s x 10
90s x 10

Seated Cable Rows (Star Trac)
143 x 10
165 x 10
187 x 10
209 x 10
231 x 7

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

Standing EZ Curls
80 x 10
80 x 10
80 x 10

1 Arm Pushups
BW x 5/5
+5 x 5/5
+10 x 5/5

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 6°

Solid workout, plenty of volume and added some weight all around.

[Inquisition8]

5/23/19 - Thursday - Lower

Total Sets: 18

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

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

Decline Situps (Star Trac - max angle)
+10 x 12
+15 x 12
+20 x 12
+25 x 12
+30 x 12
+35 x 12
+40 x 12

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 6°

it was a little hot in the gym and I was about an hour short on sleep, so didn't get as much squatting in as I wanted. Decent workout otherwise.

[Inquisition8]

5/24/19 - Friday - Upper (Bonus)

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

Lat Cable Pulldowns (Star Trac)
121 x 10
143 x 10
165 x 10
187 x 10
209 x 7

Pushups
15
15
15
15
15

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 6.5°

Wasn't happy with my rate of progress for the Summer cut, so decided to throw in another workout - glad I did.

[Inquisition8]

5/29/19 - Wednesday - Cardio

5k jog

Memorial Day holiday so no workout on Monday, some recovery on Tuesday, and ran a 5k yesterday. Gym is closed this week (they are relocating to a different area of the building) so it's a light week.

[Inquisition8]

6/3/19 - Monday - Upper

Total Sets: 31

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
BW x 15

Lat Cable Pulldowns (Star Trac)
143 x 10
143 x 10
143 x 10
143 x 10
143 x 10

Pushups
15
15
15
15
15

Seated DB Concentration Curls
30 x 8/8
30 x 8/8
30 x 8/8
30 x 8/8
30 x 8/8

Dip Negatives (10 count)
5
5
5
5
5

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 7°

Gym relocation to new spot is sick - more area, more equipment, and much brighter. Reasonably good workout but felt pretty week after a week off.

[Inquisition8]

6/4/19 - Tuesday - Lower

Total Sets: 13

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

Walking DB Lunges
50s x 16
50s x 16
50s x 16

Sidewinders
20
20
20

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 7.5°

New gym location has a longer track so I can easily do 16 reps of walking lunges, probably squeeze out 18-20 if I really wanted to. Sidewinders felt pretty good too, haven't done those in a while.