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Thread: The Inquisition

  1. #91
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    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.
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  2. #92
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    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.
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  3. #93
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    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:

    Solid workout today, more focused on calisthenics. Going to keep bumping up the incline on the treadmill until I max it out.
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  4. #94
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    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.
    Last edited by Inquisition8; 06-17-2019 at 08:25 AM.
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  5. #95
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    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.
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  6. #96
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    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.
    Last edited by Inquisition8; 06-20-2019 at 12:56 PM.
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  7. #97
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    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.
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  8. #98
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    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.
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  9. #99
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    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.
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  10. #100
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    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.
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  11. #101
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    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).
    Last edited by Inquisition8; 07-02-2019 at 09:01 AM.
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  12. #102
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    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.
    Last edited by Inquisition8; 07-02-2019 at 09:00 AM.
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  13. #103
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    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.
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  14. #104
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    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.
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  15. #105
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    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.
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  16. #106
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    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.
    Last edited by Inquisition8; 07-08-2019 at 08:51 AM.
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  17. #107
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    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.
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  18. #108
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    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.
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  19. #109
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    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.
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  20. #110
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    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.
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  21. #111
    Registered User Inquisition8's Avatar
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    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.
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  22. #112
    Registered User arkona4trek's Avatar
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    Nice workout men, the Emperor protects and Nicolas Eymerich send his regards
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  23. #113
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    Originally Posted by arkona4trek View Post
    Nice workout men, the Emperor protects and Nicolas Eymerich send his regards
    Thanks for stopping by!
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  24. #114
    Registered User Inquisition8's Avatar
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    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.
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  25. #115
    Registered User Inquisition8's Avatar
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    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.
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  26. #116
    Registered User Inquisition8's Avatar
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    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.
    Last edited by Inquisition8; 07-23-2019 at 08:17 AM.
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  27. #117
    Registered User Inquisition8's Avatar
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    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.
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  28. #118
    Registered User Inquisition8's Avatar
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    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.
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  29. #119
    Registered User Inquisition8's Avatar
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    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).
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  30. #120
    Registered User Inquisition8's Avatar
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    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.
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