The Inquisition

[Inquisition8]

8/7/19 - Wednesday - Lower

Total Sets: 16

Walking DB Lunges
50s x 10
60s x 10
70s x 10
80s x 10
85s x 10

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

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

L Chin Up Scissor Kicks
30
30
30

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 12°

Was sort of lazy in terms of avoiding deadlifts/squats today, but still got some good work in with the walking DB lunges. Good session overall with plenty of core work.

[Inquisition8]

8/8/19 - Thursday - Upper

Total Sets: 20

Chin Ups
BW x 5
+25 x 5
+35 x 5
+45 x 5
+55 x 5
BW x 16

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5
BW x 28

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

Pushup Negatives (12 count)
5
5
5
5

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 12.5°

Reasonable workout, getting back into pyramid 5's with some volume at the end.

[Inquisition8]

8/13/19 - Tuesday - Upper

Total Sets: 21

Chin Ups
BW x 5
+25 x 5
+35 x 5
+45 x 5
+55 x 5
+70 x 4
BW x 16

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 4
+70 x 12
BW x 28

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

Pushup Negatives (12 count)
5
5
5

Short workout today, was a bit under the weather - no cardio.

[Inquisition8]

8/15/19 - Thursday - Chest/Tris

Total Sets: 21

Flat DB Bench Press
50s x 5
60s x 5
70s x 5
80s x 5
85s x 5
90s x 8
80s x 12
70s x 15

Dips
BW x 5
+25 x 5
+45 x 5
+70 x 5
+90 x 5
+70 x 8
+45 x 12
BW x 20

Tricep Cable Press (Strict)
44 x 10
55 x 10
66 x 10
66 x 10
66 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 13°

This week was kind of a bust, but nonetheless a transition out of pool-day volume/calisthenics and back into pyramid strength training. I'm going back to my 5 day split for the foreseeable future, with today being the first day. The tricep cable press is new. I mention "strict" because it's a standing 2 hand cable pushdown with a back cushion so you have to stand up straight and can't rock back and forth to cheat - definitely can't put as much weight on it, but I love the feel. First full week starts next week.

[Inquisition8]

8/21/19 - Wednesday - Back/Bis

Total Sets: 26

Seated Cable Rows (Star Trac)
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
231 x 5
253 x 5
209 x 10
187 x 15
187 x 15
165 x 20

Lat Cable Pulldowns (Star Trac)
121 x 5
143 x 5
165 x 5
187 x 5
165 x 10

Standing EZ Curls
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10

Reverse DB Flys
15s x 10
17.5s x 10
20s x 10
22.5s x 10
25s x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 13.5°

Missed the first couple days this week, but I'm ready to get back into the 5 day split. First day went pretty well. Matched a couple PRs but quite a bit behind some others. This is going to take some work.

[Inquisition8]

8/22/19 - Thursday - Chest/Tris

Total Sets: 23

Flat DB Bench Press
50s x 5
60s x 5
70s x 5
80s x 5
85s x 5
90s x 8

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 6
+70 x 12
+45 x 15

Chest Press (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
180 x 10

Tricep Cable Press (Strict)
44 x 10
55 x 10
66 x 10
71 x 10
66 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 14°

Decent workout, a bit weak on the DB bench press - I really need to put in more volume here. Dips felt better though. Tried a new chest press machine for some supplemental work, didn't really like the ROM though.

[Inquisition8]

8/26/19 - Monday - Bis/Tris/Shoulders

Total Sets: 24

Chin Ups
BW x 5
+25 x 5
+45 x 5
+55 x 5
+70 x 4
BW x 17

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 6
BW x 28

Seated DB Overhead Press
50s x 5
55s x 5
60s x 5
65s x 5
60s x 8
50s x 12

Standing EZ Curls
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 14.5°

Good start to the week, making some progress but it'll be a while before I get to my previous heavy weights. 14.5° incline was rough; just need one more for 15° and then resetting back down to 5° at 3.4mph.

[Inquisition8]

8/27/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 10

Walking DB Lunges
50s x 10
60s x 10
70s x 10
80s x 10
85s x 10

Decline Situps (Star Trac - max angle)
+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 @ 15°

Shorter workout on the lifting side, but I wanted to make sure I had enough to last through the 15° incline at 3.2 mph - it was tough. I'm now going to drop down to 0° at 3.4 mph and work back up each session. This may be my last stop to 15°. Might start running after that or switch to Stairmaster.

[Inquisition8]

8/28/19 - Wednesday - Back/Bis

Total Sets: 24

Lat Cable Pulldowns (Star Trac)
110 x 5
121 x 5
143 x 5
165 x 5
187 x 10
165 x 15
143 x 18

Seated Cable Rows (Star Trac)
121 x 5
143 x 5
165 x 5
187 x 5
209 x 10
187 x 12
165 x 18

Standing EZ Curls
60 x 10
70 x 10
80 x 10
90 x 10

Reverse DB Flys
20s x 12
25s x 12
30s x 12
35s x 12

L Chin Ups
10
10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 0°

Good workout, getting close to - and starting to set some - new PRs. Cardio is up from 3.2 mph to 3.4 mph, starting incline at 0° and going up 0.5° per session until 15°.

[Inquisition8]

9/3/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 10

Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10

Decline Situps (Star Trac - max angle)
+20 x 15
+30 x 15
+40 x 15
+50 x 15
+55 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 0.5°

Looks like a shorter workout but definitely wasn't; went heavy on both exercises and needed the rest. Matched a lunge PR and set a couple new ones on weighted decline situps.

[Inquisition8]

9/4/19 - Wednesday - Back/Bis

Total Sets: 22

1 Arm DB Rows
50s x 5
60s x 5
70s x 5
80s x 5
90s x 5
100s x 5
110s x 5
120s x 5
125s x 5

Lat Pulldown Machine (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
270 x 5

Standing EZ Curls
70 x 5
80 x 5
90 x 5
100 x 5

Reverse DB Flys
20s x 8
25s x 8
30s x 8
35s x 8

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 1°

Pretty good workout, felt like doing a strength-style ladder. Glad to be repping the 125's again, but far from beating my PR. The Star Trac lat pulldown machine is new and I kind of like it. You have to go pronated grip on it and it starts narrow up top then spreads your arms out at the bottom, forming a sort of triangle. Very different way of doing a pulldown and should be solid supplemental work.

[Inquisition8]

9/5/19 - Thursday - Chest/Tris

Total Sets: 20

Flat DB Bench Press
50s x 5
60s x 5
70s x 5
80s x 5
85s x 5
90s x 5
95s x 5

Dips
BW x 5
+25 x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5
+125 x 4
BW x 33

Tricep Cable Press (Strict)
44 x 10
55 x 10
66 x 10
71 x 10
77 x 7

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 1.5°

Good workout, liking the switch to 5 rep ladders so I can get my strength back up. I think in a few weeks I should be able to start setting some new PRs on the heavier lifts.

[Inquisition8]

9/9/19 - Monday - Bis/Tris/Shoulders

Total Sets: 22

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5
BW x 30
BW x 24

Chin Ups
BW x 5
+25 x 5
+45 x 5
+55 x 5
+70 x 4
BW x 17
BW x 14

Seated DB Overhead Press
50s x 5
55s x 5
60s x 5
65s x 5

Standing EZ Curls
70 x 5
80 x 5
90 x 5
100 x 5

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 2°

Felt a little weak today so not the greatest workout, but still got it in.

[Inquisition8]

9/10/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 13

Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10

Decline Situps (Star Trac - max angle)
+20 x 15
+30 x 15
+40 x 15
+50 x 12

Hack Squats
140 x 10
160 x 10
190 x 10
210 x 10
230 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 2.5°

Good workout, added some hack squats - I think I'll start doing them.

[Inquisition8]

9/11/19 - Wednesday - Back/Bis

Total Sets: 25

High Row Machine (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
270 x 5

Seated Cable Rows (Star Trac)
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
231 x 5
253 x 5

Lat Pulldown Machine (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
270 x 5
290 x 4
180 x 20

Standing EZ Curls
70 x 10
80 x 10
90 x 10

Reverse DB Flys
20s x 12
25s x 12
30s x 12

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 3°

Solid workout. Added a new "high row" machine - it's decent, will probably use it for supplemental work. I'm liking the change of pace to 5 rep ladders.

[Inquisition8]

9/12/19 - Thursday - Chest/Tris

Total Sets: 24

Flat DB Bench Press
50s x 5
60s x 5
70s x 5
80s x 5
90s x 5
95s x 5
100s x 5

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

Decline Chest Press (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
250 x 5

Tricep Cable Press (Strict)
44 x 10
55 x 10
66 x 10
77 x 10
82 x 10
88 x 6

Cardio - Treadmill
Time: 20 minutes
Speed/Incline: 3.4 mph @ 3.5°

Pretty solid workout, starting to set some PRs. Tried out the decline press machine and I like the range of motion on it, so I'm going to add that in for supplemental work as well.

[Inquisition8]

9/17/19 - Tuesday - Bis/Tris/Shoulders

Total Sets: 28

Chin Ups
BW x 5
+25 x 5
+45 x 5
+55 x 5
+70 x 4
BW x 16

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5
BW x 28

Seated DB Overhead Press
50s x 5
55s x 5
60s x 5
65s x 5

Standing EZ Curls
70 x 5
80 x 5
90 x 5
100 x 5

Tricep Cable Press (Strict)
55 x 10
66 x 10
77 x 10
82 x 10

Side Chin Ups
8
8
8
8

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 4°

Felt a bit weak coming off a not so nutritious weekend, but still reasonable.

[Inquisition8]

9/18/19 - Wednesday - Lower (Quad Dominant)

Total Sets: 19

Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10

Decline Situps (Star Trac - max angle)
+20 x 15
+30 x 15
+40 x 15
+50 x 15
+55 x 12
+60 x 8

Wall Sits (30 seconds)
BW
+25
+45
+70

Hack Squats
140 x 10
190 x 10
230 x 10
250 x 5
280 x 5

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 4.5°

Great leg workout, glad to be getting back into it. Really liking the wide & low hack squats.

[Inquisition8]

9/19/19 - Thursday - Back/Bis

Total Sets: 29

High Row Machine (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
270 x 5

1 Arm DB Rows
50s x 5
60s x 5
70s x 5
80s x 5
90s x 5
100s x 5
110s x 5
125s x 8

Standing EZ Curls
70 x 5
80 x 5
90 x 5
100 x 5

Reverse DB Flys
20s x 8
25s x 8
30s x 8
35s x 8

Side Chin Ups
8
8
8
8

Reverse Cable Flys
16.5/16.5 x 10
22/22 x 8
16.5/16.5 x 10
16.5/16.5 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 5°

Good workout, it's a long list but these were mostly 5 rep ladders so I was able to get through it pretty quick.

[Inquisition8]

9/20/19 - Friday - Chest/Tris

Total Sets: 16

Decline Chest Press (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
250 x 5
270 x 5

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

Tricep Cable Press (Strict)
55 x 10
66 x 10
77 x 10
82 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 5.5°

Short/relaxed workout on a Friday evening, nothing crazy just wanted to get it in.

[Inquisition8]

9/25/19 - Wednesday - Back/Bis

Total Sets: 23

Seated Cable Rows (Star Trac)
110 x 5
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
231 x 5
253 x 5
258 x 5

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

Lat Cable Pulldowns (Star Trac)
99 x 5
110 x 5
121 x 5
143 x 5
165 x 5
187 x 5

Cable Concentration Curls (Star Trac)
33 x 10/10
33 x 10/10
33 x 10/10
33 x 10/10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 6°

Missed the first couple days this week, trying to make up for them now. Pretty solid workout overall with some good variety. Concentration cable curls are done on the seated cable row station, not sure how I feel about the angle yet.

[Inquisition8]

9/26/19 - Thursday - Chest/Tris

Total Sets: 19

Decline Chest Press (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
270 x 5
290 x 5

Dip Negatives (10 count)
5
5
5
5
5

Cable Flys (Star Trac)
16.5/16.5 x 10
22/22 x 10
22/22 x 10
27.5/27.5 x 10
27.5/27.5 x 10

Tricep Cable Press (Strict)
44 x 10
55 x 10
66 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 6.5°

Lighter chest workout today, wrists were a bit sore so decided to stick to machine chest press.

[Inquisition8]

9/30/19 - Monday - Bis/Tris/Shoulders

Total Sets: 16

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

Dips
20
20
20
20

Seated DB Concentration Curls
20 x 8/8
25 x 8/8
30 x 8/8
35 x 8/8

Seated DB Overhead Press
50s x 5
55s x 5
60s x 5
65s x 5

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 7°

Short workout today, not too bad.

[Inquisition8]

10/1/19 - Tuesday - Lower

Total Sets: 15

Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10

Decline Situps (Star Trac - max angle)
+25 x 15
+35 x 15
+45 x 15
+55 x 12

Hack Squats
140 x 10
190 x 5
230 x 5
260 x 5
280 x 5
290 x 5
300 x 5

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 7.5°

Good workout today with a nice PR on the hack squat machine.

[Inquisition8]

10/2/19 - Wednesday - Back/Bis

Total Sets: 24

Seated Cable Rows (Star Trac)
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
231 x 5
253 x 5
275 x 4

Lat Pulldown Machine (Star Trac)
90 x 5
140 x 5
180 x 5
210 x 5
230 x 5
250 x 5
270 x 5
290 x 5

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

Reverse Cable Flys
16.5/16.5 x 10
16.5/16.5 x 10
16.5/16.5 x 10
16.5/16.5 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 8°

Solid workout - as Back days usually tend to be - with a couple nice PRs. Only 1 plate away from full stack on the seated rows (300lbs).

[Inquisition8]

10/3/19 - Thursday - Chest/Tris

Total Sets: 20

Flat DB Bench Press
50s x 5
60s x 5
70s x 5
80s x 5
85s x 5
90s x 5
95s x 5

Dip Negatives (10 count)
6
6
6
6

Cable Flys
22/22 x 10
27.5/27.5 x 10
33/33 x 10
38.5/38.5 x 10
44/44 x 8

Cable Tricep Pushdowns
22 x 10/10
33 x 10/10
38 x 10/10
44 x 8/8

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 8.5°

Solid workout with a couple nice PRs. Switched to 1 arm tricep cable pushdowns as using both was giving me elbow tendinitis. Need to do a bit more benching, but I'll get there.

[Inquisition8]

10/4/19 - Friday - Lower (Hamstring Dominant)

Total Sets: 10

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

Smith Lunges
95 x 10
115 x 10
135 x 10
155 x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 9°

Not as many sets today but all compounds. First time deadlifting in weeks on account of laziness, so I'm glad I could still go past 3 plates for reps. Should be able to get to back 365 x 5 within a month I think. Also added smith lunges for variety, when I can actually get to the machine.

[Inquisition8]

10/8/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 22

Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10

Decline Situps (Star Trac - max angle)
+25 x 15
+35 x 15
+45 x 15
+25 x 25

Hack Squats
140 x 5
190 x 5
230 x 5
260 x 5
280 x 5
300 x 5
320 x 5

Wall Sits (30 seconds)
+25
+35
+45
+55
+70
+80
+90

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 9.5°

Good workout, adding some more wall sits for extra quad work.

[Inquisition8]

10/9/19 - Wednesday - Back/Bis

Total Sets: 29

Seated Cable Rows
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
231 x 5
253 x 5
275 x 5

Lat Pulldown Machine (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
250 x 5
270 x 5
290 x 5

Reverse Cable Flys
16.5/16.5 x 10
22/22 x 8
22/22 x 8
22/22 x 8

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

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

Reverse DB Flys
20s x 10
22.5s x 10
25s x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 10°

Went for more of a volume workout with a small PR at the beginning, but I'll take it. Solid overall.

[Inquisition8]

10/10/19 - Thursday - Chest/Tris

Total Sets: 18

Flat DB Bench Press
50s x 5
60s x 5
70s x 5
80s x 5
90s x 5
95s x 5
100s x 5

Dip Negatives (10 count)
7
7
7

Cable Tricep Pushdowns
22 x 10/10
33 x 10/10
33 x 10/10

Cable Flys
22/22 x 10
27.5/27.5 x 10
33/33 x 10
38.5/38.5 x 10
44/44 x 6

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 10.5°

Shorter workout, but glad to be repping 100lb dumbbells again.