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Thread: The Inquisition

  1. #61
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    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.
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  2. #62
    Registered User Inquisition8's Avatar
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    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).
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  3. #63
    Registered User Inquisition8's Avatar
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    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.
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  4. #64
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    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.
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  5. #65
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    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.
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  6. #66
    Registered User Inquisition8's Avatar
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    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.
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  7. #67
    Registered User Inquisition8's Avatar
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    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.
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  8. #68
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    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.
    Last edited by Inquisition8; 05-02-2019 at 09:46 AM.
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  9. #69
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    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.
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  10. #70
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    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.
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  11. #71
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    Nice work in here man!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  12. #72
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    Originally Posted by JohnButz View Post
    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.
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  13. #73
    Registered User Inquisition8's Avatar
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    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.
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  14. #74
    Registered User Inquisition8's Avatar
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    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.
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  15. #75
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    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.
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  16. #76
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    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.
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  17. #77
    Registered User Inquisition8's Avatar
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    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.
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  18. #78
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    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.
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  19. #79
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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
    Last edited by Inquisition8; 05-24-2019 at 07:00 AM.
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    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.
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    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.
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    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.
    Last edited by Inquisition8; 05-30-2019 at 04:41 PM.
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    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.
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    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.
    Last edited by Inquisition8; 06-06-2019 at 08:06 AM.
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