The Inquisition

[Inquisition8]

6/5/19 - Wednesday - Upper

Total Sets: 20

L Chin Ups
8
8
8
8
8

1 Arm Pushups
8/8
8/8
8/8
8/8
8/8

Chin Up Negatives (10 Count)
4
4
4
4
4

Dip Negatives (10 Count)
5
5
5
5
5

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 8°

Decided to do a calisthenics workout, some fun bodyweight exercises and slow negatives. Trying to bump up the incline on the treadmill 0.5° each session until it's maxed.

[Inquisition8]

6/6/19 - 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

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

Knee Raises
+10 x 10
+15 x 10
+20 x 10
+25 x 10
+30 x 10

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 8.5°

Weak on the squats after a week off, but put it some extra work on the pistols and added in weighted knee raises (on the machine, not dead hang). Solid overall.

[Inquisition8]

6/10/19 - Monday - Upper

Total Sets: 26

L Chin Ups
10
10
10

Side Chin Ups
8
8

Dips
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20

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

Pushups
20
20
20
20
20

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

Dip Negatives (10 count)
6
6
6

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 9°

Solid workout today, more focused on calisthenics. Going to keep bumping up the incline on the treadmill until I max it out.

[Inquisition8]

6/11/19 - Tuesday - Lower

Total Sets: 10

Walking DB Lunges
50s x 12
55s x 12
60s x 12
65s x 12
70s x 12

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

Cardio - Treadmill
Time: 10 minutes
Speed: 3 mph
Incline: 9.5°

Short workout today.

[Inquisition8]

6/17/19 - Monday - Upper

Total Sets: 26

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

Dips
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20

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

Pushups
20
20
20
20
20

Seated DB Concentration Curls
25 x 10/10
30 x 10/10
35 x 10/10

Seated DB Overhead Press
30 x 10/10
35 x 10/10
40 x 10/10

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 10°

Solid workout after several days off, just keep bumping up that cardio.

[Inquisition8]

6/18/19 - Tuesday - Lower

Total Sets: 14

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

Walking DB Lunges
55s x 12
60s x 12
65s x 12

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

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 10.5°

Cardio #2 - Lunch walk
Time: 40 minutes
Distance: 1.5 miles

Decent workout, was pretty tired after deadlifts since I haven't done them in 2 weeks.

[Inquisition8]

6/19/19 - Wednesday - Upper

Total Sets: 30

Side Chins Ups (Left/Right)
8
8
8
8
8
8
8
8
8
8

Pushup Negatives (10 count)
6
6
6
6
6
6

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

Dips
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20

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

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 11°

Sick workout, mostly calisthenics. Plenty of volume and still going up on the treadmill incline.

[Inquisition8]

6/20/19 - Thursday - Lower

Total Sets: 15

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

DB Pistol Squats
15 x 7/7
20 x 7/7
25 x 7/7
30 x 7/7
35 x 7/7

Decline Situps (Star Trac - max angle)
+25 x 12
+30 x 12
+35 x 12
+40 x 12
+45 x 12

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 11.5°

Cardio #2 - Lunch walk
Time: 40 minutes
Distance: 1.5 miles

Great workout, haven't done regular BB squats in 2 weeks so felt weak there, but made up with some nice PRs afterwards.

[Inquisition8]

6/21/19 - Friday - Cardio

Lunch walk
Time: 40 minutes
Distance: 1.5 miles

Bit behind on updating the log, but I've been training. Decided to just do some light lunch time cardio on Friday and hit the gym on Saturday instead.

[Inquisition8]

6/22/19 - Saturday - Upper

Total Sets: 20

L Chins Ups
9
9
9
9
9

Dips
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21

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

Pushups
20
20
20
20
20

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 12°

Needed to get out of the house and wanted to see what the Saturday scene looked like. Pretty solid workout overall.

[Inquisition8]

6/24/19 - Monday - Upper

Total Sets: 10

L Chins Ups
10
10
10
10
10

Dips
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21

Cardio - Treadmill
Time: 10 minutes
Speed: 3 mph
Incline: 13°

Very short workout, stomach was a bit inside-out, but did bump the incline up a full degree (vs. the usual half).

[Inquisition8]

6/25/19 - Tuesday - Lower

Total Sets: 16

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

Sidewinders
20
20
20
20
20

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

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 13.5°

Much better workout. I was surprised that I managed 5 sets of 20 sidewinders each; the last 2 were brutal.

[Inquisition8]

6/26/19 - Wednesday - Upper

Total Sets: 20

Side Chins Ups (Left/Right)
10
10
10
10
10

Dips
BW x 21
BW x 21
BW x 21
BW x 21
BW x 21

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

Pushups
20
20
20
20
20

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 14°

Splurged almost $50 on a pair of welded/coated steel push up bars (think V bar but without the loop), which are also great for doing side chin ups on a straight bar since it allows for a neutral grip - really liking them.

[Inquisition8]

7/1/19 - Monday - Upper

Total Sets: 20

L Chin Ups
10
10
10
10
10

Dips
BW x 22
BW x 22
BW x 22
BW x 22
BW x 22

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

Dip Negatives (10 count)
7
7
7
7
7

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 14.5°

Took the remainder of last week off. Solid workout today, really hitting it hard with the calisthenics work. Almost at 15° incline on the treadmill and I can definitely feel it.

[Inquisition8]

7/2/19 - Tuesday - Lower

Total Sets: 17

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

Decline Situps (Star Trac - max angle)
+30 x 12
+35 x 12
+40 x 12
+45 x 12
+50 x 12

DB Pistol Squats
20 x 6/6
25 x 6/6
30 x 6/6
35 x 6/6
40 x 6/6

Cardio - Treadmill
Time: 30 minutes
Speed: 3 mph
Incline: 15°

Great workout with several PRs today and I finally hit 15° incline on the treadmill. I don't think I want to go much higher than that, but rather up the speed, so I'm going back down to 5° but going up to 3.2 mph, then bumping up 0.5° each session until I get to 15° at 3.2 again.

[Inquisition8]

7/3/19 - Wednesday - Upper

Total Sets: 20

Side Chins Ups (Left/Right)
10
10
10
10
10

1 Arm Pushups
7/7
7/7
7/7
7/7
7/7

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

Pushups
22
22
22
22
22

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 5°

Cardio #2 - Lunch walk
Time: 50 minutes
Distance: unknown, casual walk

Solid workout but the 1 arm pushups turned me inside out. Also first day bumping treadmill speed from 3 mph to 3.2 mph and incline back to down to 5° with 0.5° increments each session.

[Inquisition8]

7/4/19 - Thursday - Lower

Total Sets: 5

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

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 5.5°

Short workout today, but wanted to get something in on the 4th.

[Inquisition8]

7/8/19 - Monday - Upper

Total Sets: 20

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

Dips
BW x 24
BW x 24
BW x 24
BW x 24
BW x 24

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

Pushup Negatives (10 count)
6
6
6
6
6

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

Solid workout. It looks like ~20 sets is the sweet spot for volume workouts (especially with front-loaded calisthenics) before I gas out. Takes a bit over an hour to complete, then cardio.

[Inquisition8]

7/9/19 - Tuesday - Lower

Total Sets: 17

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

DB Pistol Squats
10 x 7/7
12.5 x 7/7
15 x 7/7
17.5 x 7/7
20 x 7/7

Weighted Knee Raises
+10 x 12
+12.5 x 12
+15 x 12
+17.5 x 12
+20 x 12

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 6.5°

Pretty tired from yesterday's volume upper day so dropped some volume on the deadlifts. Good workout otherwise though.

[Inquisition8]

7/10/19 - Wednesday - Upper

Total Sets: 20

L Chin Ups
10
10
10
10
10

Dip Negatives (10 count)
7
7
7
7
7

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

Pushups
24
24
24
24
40

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

Solid calisthenics workout. I've done more than 40 pushups before consecutively, but wanted to get something on the spreadsheet to beat next time.

[Inquisition8]

7/11/19 - Thursday - Lower

Total Sets: 11

Walking DB Lunges
50s x 12
60s x 12
70s x 12
75s x 12
80s x 12

DB Pistol Squats
10 x 12/12
12.5 x 12/12
15 x 12/12

Weighted Knee Raises
+10 x 15
+12.5 x 15
+15 x 15

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 7.5°

Bit of a shorter workout, but set a nice PR on the pistol squats.

[arkona4trek]

Nice workout men, the Emperor protects and Nicolas Eymerich send his regards

[Inquisition8]

Nice workout men, the Emperor protects and Nicolas Eymerich send his regards

Thanks for stopping by!

[Inquisition8]

7/16/19 - Tuesday - Upper

Total Sets: 16

Side Chins Ups (Left/Right)
12
12
12
12

Pushups
26
26
26
26

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

Dips Negatives (10 Count)
7
7
7
7

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 8°

Slightly shorter workout, the high volume calisthenics at the beginning wrecked me.

[Inquisition8]

7/17/19 - Wednesday - Lower

Total Sets: 14

Walking DB Lunges
50s x 12
60s x 12
70s x 12
80s x 12
85s x 12

Weighted Knee Raises
+10 x 12
+15 x 12
+20 x 12
+25 x 12
+30 x 12

DB Pistol Squats
20 x 8/8
20 x 8/8

Sidewinders
26
26

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 8.5°

Cardio #2 - Lunch walk
Casual 60 minutes

No deadlifts today, back sore from some moving, but set a sick PR on the walking lunges (+170lbs for 12 reps) and 26 sidewinders felt easy - could probably do 30 fresh. Only 14 sets as the lunge PR wore me out along with the earlier day extra cardio.

[Inquisition8]

7/18/19 - Thursday - Upper

Total Sets: 20

L Chin Ups
10
10
10
10
10

Dip Negatives (10 count)
7
7
7
7
7

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

Offset Pushups
10/10
10/10
10/10
10/10
10/10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 9°

Pretty good workout, decided to do some "offset pushups" (don't know how else to describe these). I do them with kettlebells for less wrist strain. You hold 1 hand a bit forward (above) chest level. The opposite hand is across and down, about 1.5ft lower. Distance across and down should be identical, so it forms an L shape. You try to keep your body as straight as possible. This is essentially a progression/volume variation for 1 arm pushups but with stricter form.

[Inquisition8]

7/22/19 - Monday - Upper

Total Sets: 16

L Chin Ups
10
15
10
10
10

Pushup Negatives (10 count)
8
8
8
8
8

L Chin Up Scissor Kicks
30
30
30

Dips
20
20
29

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 9.5°

A few less sets on this workout due to burning out my core. The scissor kicks are new, basically it's an L chin up with an isometric hold at the top while you do (relatively) slow/controlled scissor kicks with legs fully extended. Brutal ab workout.

[Inquisition8]

7/23/19 - Tuesday - Lower

Total Sets: 15

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

DB Pistol Squats
10 x 6/6
15 x 6/6
20 x 6/6
25 x 6/6
30 x 6/6

Weighted Knee Raises
+10 x 15
+15 x 15
+20 x 15
+25 x 15
+30 x 15

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 10°

Went lighter on the deadlifts on account of missing them last week and switching to a more calisthenics approach for a bit longer. Good workout overall.

[Inquisition8]

7/24/19 - Wednesday - Upper

Total Sets: 20

Side Chin Ups (Left/Right)
10
10
10
10
10

Pushup Negatives (10 count)
7
7
7
7
7

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

Offset Pushups
10/10
10/10
10/10
10/10
10/10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 10.5°

Fairly standard workout today. Side chin ups are getting pretty easy, so focusing on form a bit more now (no sloppy reps).

[Inquisition8]

8/6/19 - Tuesday - Upper

Total Sets: 26

Chin Ups
BW x 5
+25 x 5
+35 x 5
+45 x 5
+55 x 5
BW x 15

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5
BW x 25

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

Seated DB Overhead Press
50s x 10
60s x 10
65s x 8
50s x 10

L Chin Ups
8
8
8

Pushup Negatives (12 count)
5
5
5

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 11.5°

Went on vacation for a week, which was a nice break. I'm going to add some more weights back in. Getting bored doing just calisthenics. Going to mix-and-match pyramid weights with volume calisthenics.