The Inquisition

[Inquisition8]

1/6/20 - Monday - Bis/Tris/Shoulders

Total Sets: 8

Chins Ups
10
10
10
10

Dips
20
20
18
15

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

Took almost 3 weeks off (vacation). This is the first week back and it's going to suck. Very weak, so just going to do what I can to start getting back into it. Also need to reload the creatine since I haven't taken any in weeks.

[Inquisition8]

1/8/20 - Wednesday - Back/Bis

Total Sets: 17

Lat Cable Pulldowns
110 x 10
121 x 5
143 x 5
165 x 5
187 x 5

Seated Cable Rows
121 x 10
143 x 5
165 x 5
187 x 5
209 x 5
231 x 5
253 x 5

Bent Over BB Rows
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5

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

Getting back into it after vacation, gains coming soon.

[Inquisition8]

1/9/20 - Thursday - Chest/Tris

Total Sets: 17

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

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

Dip Negatives (10 count)
5
5
5
5
5

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

Pretty good workout for first week back.

[Inquisition8]

1/10/20 - Friday - Lower (Hamstring Dominant)

Total Sets: 16

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

Weighted Reverse Crunches
+10 x 15
+15 x 15
+20 x 15
+25 x 15
+30 x 12

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/Incline: 3 mph @ 5°

Solid lower workout. Deadlifts a bit weak but haven't done them in a while and need to ease back in.

[Inquisition8]

2/11/20 - Tuesday - Lower (Quad Dominant)

Total Sets: 14

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

Wall Sits (60 seconds)
+45
+70
+90

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

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

Was out sick for a few weeks with an upper respiratory bug and finally shook it. Feeling pretty weak but I'll get back into it shortly.

[Inquisition8]

2/12/20 - Wednesday - Back/Bis

Total Sets: 23

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

Lat Cable Pulldowns
110 x 5
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5

Standing DB Curls
30s x 5
35s x 5
40s x 5
45s x 5
50s x 5

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 mph @ 5°

Pretty good workout, already sore from yesterday. Back day is always the most fun for me.

[Inquisition8]

2/13/20 - Thursday - Chest/Tris

Total Sets: 18

Flat DB Bench Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5
75s x 5
80s x 5
85s x 5
90s x 5

Dips
BW x 10
+25 x 5
+45 x 5
+70 x 5
+90 x 4

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

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

Definitely weak on chest, but after several weeks out it's going to take some work to get back. Still reasonable.

[Inquisition8]

2/14/20 - Friday - Lower (Hamstring Dominant)

Total Sets: 14

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

Weighted Reverse Crunches
+10 x 15
+15 x 15
+17.5 x 15
+20 x 15

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

Cardio - Treadmill
Time: 10 minutes
Speed/Incline: 3 mph @ 5°

Decent workout for first time after week of no deadlifting. Had to cut cardio short due to time commitment.

[Inquisition8]

2/18/20 - Tuesday - Lower (Quad Dominant)

Total Sets: 16

Walking DB Lunges
110 x 10
130 x 10
150 x 10
170 x 10

Decline Situps (Star Trac - max angle)
+35 x 15
+45 x 15
+55 x 15
+65 x 8

Weighted Reverse Crunches
+15 x 15
+17.5 x 15
+20 x 15
+22.5 x 15

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

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

Decent workout for first time after weeks of no deadlifting. First PR in a while - although minor - felt nice. Had to cut cardio short due to time commitment.

[Inquisition8]

2/19/20 - Wednesday - Back/Bis

Total Sets: 26

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

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

Standing DB Curls
40s x 5
45s x 5
50s x 5
55s x 5
60s x 4

Reverse DB Flys
15s x 10
20s x 10
22.5s x 10
25s x 10
27.5s x 10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 2.5 mph @ 20°

Sick workout. Set a couple PRs and felt great.

[Inquisition8]

2/20/20 - 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

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

Cable Flys
22/22 x 10
27.5/27.5 x 10
33/33 x 10
33/33 x 10

Dip Negatives (10 count)
5
5
5
5

Lower intensity workout today. Yesterday's back session and max incline cardio took it out of me. No cardio due to time constraints. Still a good session.

[Inquisition8]

2/27/20 - Thursday - Chest/Tris

Total Sets: 14

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

Dips
10
10
10
10

Cable Flys
22/22 x 10
27.5/27.5 x 10
33/33 x 10
33/33 x 10

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

Only a couple workouts this week. This one was ok.

[Inquisition8]

2/28/20 - Friday - Back/Bis

Total Sets: 12

L Chins Ups
10
10

Side Chin Ups (Left/Right)
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

Lat Cable Pulldowns
110 x 5
121 x 5
143 x 5
165 x 5

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

Decided to do a back day since only 2 days this week. Shorter cardio due to time commitment.

[Inquisition8]

3/2/20 - Monday - Bis/Tris/Shoulders

Total Sets: 16

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

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

Dip Negatives (10 count)
5
5
5
5

L Chin Ups
10
10
10
10

Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 2.6 mph @ 20°

Good start to the week - push/pull all around and a nice cardio PR at max incline.

[Inquisition8]

3/3/20 - Tuesday - Lower (Quad Dominant)

Total Sets: 16

Walking DB Lunges
110 x 10
130 x 10
150 x 10
170 x 10

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

Weighted Reverse Crunches
+10 x 15
+12.5 x 15
+15 x 15
+17.5 x 15

DB Pistol Squats
10 x 7/7
15 x 7/7
20 x 7/7
25 x 7/7

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

Decent workout today, nothing fancy just grinding.

[Inquisition8]

3/4/20 - Wednesday - Back/Bis

Switching to volume (10+ reps) for next 6 months - cut for Summer and maintain/build endurance.

Total Sets: 22

Seated Cable Rows
110 x 10
121 x 10
143 x 10
165 x 10
187 x 10
209 x 10
231 x 10

Lat Cable Pulldowns
99 x 5
110 x 5
121 x 5
143 x 5
165 x 5

Standing DB Curls
25s x 10
30s x 10
35s x 10
40s x 10
45s x 10

Reverse DB Flys
10s x 10
12.5s x 10
15s x 10
17.5s x 10
20s x 10

No cardio due to time constraint. First day switching things up for the next half year. 3 months before pools open so it's time to go volume (10+ reps on all sets) and calisthenics. Will start running outdoors when it's warm enough; continuing indoor cardio until then.

[Inquisition8]

3/5/20 - Thursday - Chest/Tris

Total Sets: 17

Flat DB Bench Press
50s x 10
60s x 10
70s x 10
80s x 10
85s x 8

Decline Chest Press (Star Trac)
90 x 10
140 x 10
180 x 10
210 x 8

Dips
10
10
10
10

DB Flys
20s x 10
25s x 10
30s x 10
32.5s x 10

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

Solid workout. Some minor PRs - nothing fancy but they're not on my spreadsheet for this rep range so they count.

[Inquisition8]

3/6/20 - Friday - Lower (Hamstring Dominant)

Total Sets: 16

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

Leg Curl Machine (Star Trac)
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10

Cable Crunches
100 x 10
110 x 10
110 x 12
110 x 12

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

Great workout with a few PRs. Even though I'm going volume, I'm still sticking to 5 rep sets on deadlifts - no reason to do 10.

[Inquisition8]

3/9/20 - Monday - Bis/Tris/Shoulders

Total Sets: 20

Chin Ups
10
10
10
10
10

Dips
15
15
15
15
15

Seated DB Shoulder Press
50s x 10
55s x 10
60s x 8
55s x 10
60s x 9

Standing DB Curls
25s x 10
30s x 10
35s x 10
40s x 10
45s x 10

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

Good start to the week - standard volume workout.

[Inquisition8]

3/10/20 - Tuesday - Lower (Quad Dominant)

Total Sets: 20

Walking DB Lunges
110 x 10
130 x 10
150 x 10
180 x 10
190 x 10

Decline Situps (Star Trac - max angle)
+25 x 15
+35 x 15
+45 x 15
+55 x 15
+60 x 12

Cable Crunches
99 x 15
99 x 15
99 x 20
99 x 20
99 x 20

Wall Sits (60 seconds)
+45
+70
+90
+115
+135

Sick workout with PRs all around. Really went hard on the legs so no cardio - broke a long standing PR on the walking DB lunges. Very happy with this session!

[Inquisition8]

3/11/20 - Wednesday - Back/Bis

Total Sets: 21

Seated Cable Rows
121 x 10
143 x 10
165 x 10
187 x 10
209 x 10
231 x 10
253 x 10

Lat Pulldown Machine (Star Trac)
90 x 10
140 x 10
180 x 10
230 x 10

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

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

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

Great workout with a nice set of PRs. I expect to break some records in the coming weeks as I switch over to volume.