The Inquisition

[Inquisition8]

2/14/19 - Thursday - Lower (Quad Dominant)

Total Sets: 15

Walking BB Lunges
45 x 12
95 x 12
115 x 12
135 x 12
145 x 10
155 x 10
165 x 10

Sled Push (20m)
90
115
135
160
180
205
225
250

Lower back felt better but still sore, so I needed to do some leg work without bending it too much. Very straightforward workout, just burning out on BB lunges and sled pushes. Couple nice PRs in there as well.

[Inquisition8]

2/18/19 - Monday - Bis/Tris/Shoulders

Total Sets: 24

Chin Ups
BW x 10
+25 x 5
+45 x 5
+55 x 5
+70 x 5
BW x 10

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

Chin Up Negatives (10 count)
5
5
5

Dip Negatives (10 count)
5
5
9

Seated DB Overhead Press
50s x 10
55s x 10
60s x 9

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

Late night workout and still coming off the bug, so just didn't have that much gas in the tank. The DB overhead press PRs aren't significant but I didn't have them written down before, so I'll count them. Glad I just got the workout in.

[Inquisition8]

2/19/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 20

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

Walking BB Lunges
95 x 10
115 x 10
135 x 10
145 x 10
155 x 10

Cable Crunches (Star Trac)
88 x 15
99 x 20
110 x 20

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

Pretty decent workout, glad to be getting back into legs. I get a good reflection in the window from the squat rack so I can see how I'm doing and I'm going really low (4-6" below parallel) so I'm ok with the weight. Small PR on the cable crunches just to get on the board.

[Inquisition8]

2/20/19 - Wednesday - Back/Bis

Total Sets: 24

L Chin Ups
10
10
10
10
10

TRX Reverse Flys
10
10
10
10
10

1 Arm DB Rows
70s x 5
80s x 5
90s x 5
105s x 5
115s x 5
125s x 10

Lat Pulldowns (Star Trac)
99 x 10
110 x 10
121 x 10
143 x 10
165 x 10

Side Chins Ups (Left/Right)
6/6
6/6
6/6

Beast mode back day as usual - need to get my other days on this level. Managed to pull the 125s for 10, but it was a little sloppy. Next time I'm going to pyramid faster and do some 8 rep work sets so I can tighten up my form. L chin ups are always a head turner, so I like starting with those to hype myself up. Really loving the super wide grip lat pulldowns as well.

[Inquisition8]

2/21/19 - Thursday - Chest/Tris

Total Sets: 20

Flat DB Bench Press
60s x 5
70s x 5
80s x 5
90s x 5
95s x 5
100s x 5
105s x 5

Dip Negatives (10 count)
7
7
7

Chest Press (Star Trac)
120 x 10
140 x 10
160 x 10
170 x 10
180 x 10

Incline Bench Cable Flys (Star Trac)
22 x 10
27 x 8
27 x 8
22 x 10
22 x 10

Ok workout, didn't get enough sleep last night. Matched the DB flat bench PR, but didn't set any new ones today; just not well rested enough.

[Inquisition8]

2/22/19 - Friday - Lower (Hamstring Dominant)

Total Sets: 22

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

Walking BB Lunges
45 x 10
95 x 10
115 x 10
135 x 10

Machine Crunches (Hoist)
65 x 10
85 x 10
105 x 10
125 x 10
145 x 10
165 x 10
185 x 10
205 x 10
225 x 10
245 x 10
265 x 10

Fun Friday night workout. Dead gym as expected so I decided to experiment a bit. Still trying to figure out the ideal location to deadlift here and I finally went back to double overhand with straps vs. alternate raw. My grip is strong enough but I'm stalling otherwise so it's time to strap up. Also tried the "Hoist" brand cable crunch machine. It's kind of useless. Abs hurt while doing it but not very effective overall. I'll keep it in my back pocket for supersetting when I start cutting, but probably won't touch it otherwise. Interesting workout overall.

[Inquisition8]

2/26/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 16

Walking BB Lunges
95 x 10
115 x 10
135 x 10
145 x 10
155 x 10
165 x 10
170 x 10

DB Pistol Squats
20 x 5/5
25 x 5/5
30 x 5/5
35 x 5/5
40 x 5/5
45 x 5/5

Sidewinders
20
20
20

Missed yesterday's workout. All 3 squat racks were taken, though I have found a new place where I can do them moving forward. Decided to focus on BB lunges and pistol squats instead - set a couple decent PRs. Glad to be doing sidewinders again as well, but they hurt. Solid workout overall.

[Inquisition8]

2/27/19 - Wednesday - Back/Bis

Total Sets: 34

Seated Cable Rows (Star Trac)
99 x 10
110 x 10
121 x 10
143 x 10
165 x 10
187 x 10
209 x 10
231 x 10

Lat Pulldowns (Star Trac)
99 x 10
110 x 10
121 x 10
143 x 10
165 x 10
187 x 8

Side Chins Ups (Left/Right)
7/7
7/7
7/7
5/5

L Chin Ups
7
7

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

DB Reverse Flys
15s x 10
15s x 10
20s x 10
20s x 10
25s x 10
25s x 10
30s x 10

Decided to mix it up today and shoot for a couple PRs on the cable machines instead of my usual back day - got em.

[Inquisition8]

2/28/19 - Thursday - Chest/Tris

Total Sets: 24

Flat DB Bench Press
50s x 10
60s x 10
70s x 10
80s x 10
90s x 5
95s x 5
100s x 5

Dips
BW x 10
+25 x 10
+45 x 10
+70 x 10
+90 x 5
+115 x 4
BW x 20

Cable Decline Press (Star Trac)
30/30 x 10
35/35 x 10
35/35 x 10
35/35 x 10
35/35 x 10

Seated DB Overhead Press
40s x 10
45s x 10
50s x 10
55s x 5
60s x 5

Good workout, back to basics. I have to remind myself that just because there are a million options, doesn't mean I need to do all of them. Free weight compounds is ultimately all that's needed. Decided to go for more volume today. The cable decline press is new, but I'm not going to list PRs on it because I don't like it and probably won't use it again. Weird spacing on the cables/handles and the weight is completely off.

[Inquisition8]

3/1/19 - 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 3
365 x 3
385 x 1
405 x 1

Sled Push (20m)
135
160
180
205
225
250
270

Kept it simple today, finally got 405 up with new use of straps. I still need to work on my wrapping. Watching the Arnold this weekend I saw some interesting ways everyone wraps, so I'm pretty excited about it (for example you don't have to use the entire strap). Sled push was solid and I got 6 plates for 20m. Don't think I'll be pushing much past that, it was just too difficult cardiovascularly - felt like an all out sprint and I ended up with an exertion headache. Good workout otherwise.

[Inquisition8]

3/4/19 - Monday - Bis/Tris/Shoulders

Total Sets: 18

Chin Ups
BW x 10
+25 x 12
+45 x 7
BW x 17

Dips
BW x 15
+45 x 18
+70 x 12
BW x 25

Seated DB Overhead Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5

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

Bit of a shorter workout because I must have pulled some back muscles deadlifting 405 and then doing the heavy sled push last week. Which makes this a perfect time to switch to a mid-strength/volume phase between now and May 1st, then full-on volume/cut May 1st - July 1st to get ready for the Summer. No more 5RMs or singles until late Fall - my body has had enough. This should be fun though as I switch to 8-12+ rep sets to see how much I can put out after nearly a year of heavy lifting. Should also be a good break for my body. Already set a couple nice PRs on the weighted chin ups and dips.

[Inquisition8]

3/4/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 21

BB Back Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
255 x 5
265 x 5

Walking DB Lunges
50s x 14
55s x 14
60s x 14
70s x 10
80s x 10

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

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

Switching back to DB lunges over BB. Less stress on the back, no balancing issues, I can use a lot more weight, and with straps holding onto them isn't an issue. Going up to 14 reps (7 each leg) which is the entire 20m stretch. Downside is I have to do an equivalent distance farmer's walk to the rack to get new ones. Also added weighted reverse crunches. I do these lying down on a bench with my butt right on the edge, then hold on the the back with my arms. I've done these before and they're a solid compound. It works out pretty good to superset with pistol squats, especially since both work your lower back.

[Inquisition8]

3/6/19 - Wednesday - Back/Bis

Total Sets: 33

Seated Cable Rows (Star Trac)
110 x 12
121 x 12
143 x 12
165 x 12
187 x 12
209 x 12
231 x 8
253 x 7

Lat Cable Pulldowns (Star Trac)
110 x 12
121 x 12
143 x 12
165 x 12
187 x 8

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 8
BW x 8

Reverse Cable Flys
16.5/16.5 x 10
16.5/16.5 x 10
16.5/16.5 x 10
21.5/21.5 x 10
21.5/21.5 x 10

Standing DB Curls
35s x 10
40s x 10
45s x 10
50s x 10
55s x 8

Reverse DB Flys
15s x 10
20s x 10
25s x 10
30s x 10
35s x 10

Great workout, sick PRs all around. A bit sloppy on the DB curl PR at the end but acceptable.

[Inquisition8]

3/7/19 - Thursday - Chest/Tris

Total Sets: 21

Flat DB Bench Press
50s x 5
60s x 5
70s x 5
80s x 5
90s x 5
100s x 7
90s x 11
80s x 12
70s x 15

Seated DB Overhead Press
50s x 5
55s x 5
(cut this short because cable flys opened up)

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

Cable Tricep Pushdowns (Star Trac)
22 x 10/10
27.5 x 10/10
33 x 10/10
33 x 10/10
27.5 x 10/10

Focused mostly on the DB bench press pyramid today. Finally got to do proper cable flys when the station became available and they feel pretty good in terms of setup and range. Weight feels accurate. Also tried cable pushdowns here but I have to do them without a handle otherwise I can't get high enough before the weights drop. Not convenient at all, so don't think I'll be doing them again. There is a tricep pushdown machine I've been eyeing, so might give that a try.

[Inquisition8]

3/11/19 - Monday - Bis/Tris/Shoulders

Total Sets: 22

Chin Ups
BW x 10
+25 x 5
+45 x 5
+55 x 5
+70 x 4

Dips
BW x 5
+45 x 5
+70 x 5
+90 x 5
+115 x 5
BW x 20
BW x 20
BW x 20
BW x 20

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

Seated DB Overhead Press
50s x 10
55s x 10
60s x 7

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

Decent workout as I switch to more of a volume approach. The side chin ups were individual sets of 10 per side, but still a good PR.

[Inquisition8]

3/12/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 19

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
135 x 25

Walking DB Lunges
50s x 10
60s x 10
65s x 10
70s x 10
75s x 10

Weighted Reverse Crunches
+10 x 10
+15 x 10
+20 x 10
+25 x 10
+30 x 5

Great workout today, glad to be back up to 275 x 5 on the BB squats, it's been a while. Wasn't too bad either, so I can push for 280 next week. Lunge/reverse crunch superset worked out pretty good too. While I am using straps for the DBs now, the farmer's walk back to the rack is strapless so I still get to work on grip strength.

[Inquisition8]

3/13/19 - Wednesday - Back/Bis

Total Sets: 27

1 Arm DB Rows
65s x 5
75s x 5
85s x 5
95s x 5
105s x 5
115s x 5
125s x 12

Side Chins Ups (Left/Right)
12/12
8/8
8/8

L Chin Ups
8
8

Lat Cable Pulldowns (Star Trac)
99 x 10
110 x 10
121 x 10
143 x 10
121 x 15

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

Seated DB Concentration Curls
20 x 10/10
25 x 10/10
25 x 10/10
20 x 10/10
20 x 10/10





Solid PRs today. Rowed the 125s for 12 each side. It was a bit sloppy and definitely used my legs at the end to get the rep going. I might go for a 15 rep set at some point, but moving forward I think I just need to do work sets with 125, maybe 8 reps but clean. Couple progress pics above, pumped up right after the workout.

[Inquisition8]

3/14/19 - Thursday - Chest/Tris

Total Sets: 22

Flat DB Bench Press
60s x 10
65s x 10
70s x 10
75s x 10
80s x 10
85s x 10
90s x 10

Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Weighted Reverse Crunches
+15 x 12
+20 x 12
+20 x 12
+20 x 12
+20 x 12

Cable Flys (Star Trac)
16.5/16.5 x 10
22/22 x 10
33/33 x 10
33/33 x 10
38.5/38.5 x 10

Volume day today, decided to pyramid with 10 rep sets. Pretty happy with the overall volume.

[Inquisition8]

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

Total Sets: 20

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

Weighted Reverse Crunches
+15 x 15
+20 x 15
+20 x 15
+20 x 15
+20 x 15

Decline Situps (Star Trac - max angle)
10
12
12
12
12

BW Lunges (Front, Left, Right)
10/10/10
10/10/10
10/10/10
10/10/10
10/10/10

Missed the past couple days. Bit of a different workout today as every squat rack was being used. Decided to focus on lunges and some ab work. Tried out the decline situp station here which is much more challenging than a regular decline bench, as this one pops your feet all the way up at max angle. It's basically 1 step away from doing upside down hanging situps and I do them full range, so not going to be adding weights to this any time soon - at least not until I can get a solid 20 at bodyweight.

[Inquisition8]

3/20/19 - Wednesday - Back/Bis

Total Sets: 50

Chin Ups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 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
16.5/16.5 x 10

Seated Cable Rows (Star Trac)
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10

Lat Cable Pulldowns (Star Trac)
99 x 10
99 x 10
99 x 10
99 x 10
99 x 10
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

Standing BB Curls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Seated DB Concentration Curls
20 x 10/10
20 x 10/10
20 x 10/10
20 x 10/10
20 x 10/10

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

PR for today is the total number of sets - 50. Knocked them out in just under 70 minutes, so very short rest periods. All exercises were supersets, hard + easy (so for example seated rows + reverse flys). Tried to see what a full volume day would be like since that's coming soon for the Summer cut. Light weights in general but really blasted the back and bis; good cardio too.

[Inquisition8]

3/25/19 - Monday - Bis/Tris/Shoulders

Total Sets: 16

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

Seated DB Overhead Press
40s x 10
45s x 10
50s x 10

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

Stomach was upside down today so short workout. Last week I was slacking - need to refocus.

[Inquisition8]

3/26/19 - Tuesday - Lower (Quad Dominant)

Total Sets: 17

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
225 x 10
185 x 15
135 x 20

DB Pistol Squats
10 x 8/8
15 x 8/8
20 x 8/8

Decline Situps (Star Trac - max angle)
15
15
15

Pretty good workout overall, glad to be back to doing plenty of BB squats.

[Inquisition8]

3/27/19 - Wednesday - Back/Bis

Total Sets: 26

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

Seated Cable Rows (Star Trac)
121 x 10
143 x 10
165 x 10
187 x 10
209 x 10
187 x 15

Standing EZ Curls
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
70 x 15

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
16.5/16.5 x 10
16.5/16.5 x 10
16.5/16.5 x 10

Decided not to do the usual chin up/reverse TRX flys starter today, instead opting for some cable work. Nice PRs all around and I'm adding standing EZ curls to the mix (bar feels like 20lbs).

[Inquisition8]

3/28/19 - Thursday - Chest/Tris

Total Sets: 18

Flat DB Bench Press
50s x 10
60s x 10
70s x 10
80s x 10
90s x 10
80s x 12
70s x 16

Dips
BW x 15
BW x 15
BW x 15

Weighted Reverse Crunches
+20 x 15
+20 x 15
+20 x 15

Cable Flys (Star Trac)
22/22 x 10
27.5/27.5 x 10
33/33 x 10
33/33 x 10
33/33 x 10

Decent volume workout today, small PR but I'll take it.

[Inquisition8]

4/1/19 - Monday - Bis/Tris/Shoulders

Total Sets: 21

Chin Ups
BW x 10
+25 x 12
+45 x 7

Side Chins Ups (Left/Right)
14/12

Dips
BW x 15
+45 x 19
+70 x 14
BW x 24
BW x 19

Seated DB Overhead Press
40s x 10
40s x 10
45s x 10
45s x 10
50s x 10
55s x 10

Standing EZ Curls
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
90 x 12

Sick workout today, plenty of PRs. Wish I could have gotten the 14 side chin ups on the right side as well, but I'll push for that on Back day. Going mid-strength/volume the rest of this month and then switching to high volume for 2 months to cut for pool season.

[Inquisition8]

4/2/19 - Tuesday - 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
365 x 3
385 x 3

Walking DB Lunges
50s x 14
55s x 14
60s x 14

Weighted Reverse Crunches
+20 x 15
+25 x 15
+25 x 15

Missed several of the last few Fridays so decided to try something different this week and swap lower days. Decent workout though a bit shorter (about an hour). 385 on deadlift felt fine and I'm going back to strapless alternate grip.

[Inquisition8]

4/3/19 - Wednesday - Back/Bis

Total Sets: 21

Side Chins Ups (Left/Right)
14/14

L Chin Ups
10
10
10

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

Reverse DB Flys
15s x 10
20s x 10
25s x 10
30s x 10
35s x 10

Standing EZ Curls
60 x 10
70 x 10
80 x 10
90 x 10
100 x 7

Good workout, EZ curls felt great and managed to PR on the other side for the side chin ups.

[Inquisition8]

4/4/19 - Thursday - Chest/Tris

Total Sets: 20

Flat DB Bench Press
60s x 5
70s x 5
80s x 5
90s x 5
95s x 5
100s x 5
105s x 5
90s x 9
80s x 12
70s x 16

Dips
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15

Cable Flys (Star Trac)
22/22 x 10
27.5/27.5 x 10
33/33 x 10
33/33 x 12
33/33 x 10

Solid workout, only 1 PR but matched 3 on the DB bench press, so should be able to break at least 1 next time.

[Inquisition8]

4/9/19 - Tuesday - Upper

Total Sets: 40

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

Weighted Reverse Crunches
+20 x 15
+20 x 15
+20 x 15
+20 x 15
+20 x 15

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

Reverse DB Flys
15s x 10
15s x 10
15s x 10
15s x 10
15s x 10

Pushups
15
15
15
15
15

Seated DB Overhead Press
45s x 10
45s x 10
45s x 10
45s x 10
45s x 10

Standing EZ Curls
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Missed the last couple workout days so just wanted to knock out some volume, push/pull style - and also to try something different. Decent workout, 40 sets in about 65 minutes (trisets and supersets) so great cardio as well.

[Inquisition8]

4/10/19 - Wednesday - Lower

Total Sets: 22

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

Oblique Raises
25 x 10/10
25 x 10/10
35 x 10/10
35 x 10/10
45 x 10/10
45 x 10/10

Walking DB Lunges
50s x 14
55s x 14
60s x 14
65s x 14
70s x 14

Decline Situps (Star Trac - max angle)
BW x 20
+10 x 15
+20 x 15
+30 x 14
+40 x 15

Great workout with solid PRs. I've decided I'm going to switch to a 4 day upper/lower rotation M-TH. I keep missing a day and this way I have some flexibility. When it gets nicer out I'll start running as well. This way I can go hard for ~1.5 hours and maximize my efficiency without getting burned out.