10-18-2019, 07:08 AM
#151
Registered User
10/15/19 - Tuesday - Bis/Tris/Shoulders
Total Sets: 22
Chin Ups
10
10
10
10
10
Dips
15
15
15
15
15
Standing EZ Curls
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
120 x 5
Seated DB Overhead Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5
75s x 5
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 11°
Solid workout with a nice PR on the EZ curls. Also glad to be repping 75s on the full range (touch shoulders + full extension) seated presses again.
Last edited by Inquisition8; 10-18-2019 at 07:16 AM .
Instagram: inquisition_8
10-18-2019, 07:33 AM
#152
Registered User
10/16/19 - Wednesday - Lower (Quad Dominant)
Total Sets: 15
Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10
Decline Situps (Star Trac - max angle)
+30 x 10
+40 x 10
+50 x 10
+60 x 10
Wall Sits (30 seconds)
+45
+70
+90
+105
+115
+125
+135 (60 seconds)
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 11.5°
Bit of an experimental workout. I think I'm done with the wall sits, at least for now - takes too long to get the plates up and down and I'm getting a marginal benefit.
10-18-2019, 08:38 AM
#153
Registered User
10/17/19 - Thursday - Back/Bis
Total Sets: 22
Chin Ups
BW x 5
+25 x 5
+45 x 5
+55 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
300 x 5
Lat Cable Pulldowns
110 x 5
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
L Chin Ups
10
10
Side Chins Ups (Left/Right)
8
8
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 12°
Really pumped to hit 300lbs for 5 reps on the Star Trac lat pulldown machine (it uses standard barbell plates). The rest was whatever - not what I generally do, but I wanted to mix things up a bit.
10-22-2019, 08:34 AM
#154
Registered User
10/18/19 - Friday - Chest/Tris
Total Sets: 14
Cable Flys
22/22 x 10
27.5/27.5 x 10
33/33 x 10
38.5/38.5 x 8
Decline Chest Press (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
250 x 5
270 x 5
Dip Negatives (10 count)
5
5
5
5
Cardio - Treadmill
Time: 15 minutes
Speed/Incline: 3.4 mph @ 12.5°
Felt sore and a bit tired, so a relatively chill workout. Only did half the cardio duration. I'm going to switch it up with the incline and speed for the next session.
10-22-2019, 08:45 AM
#155
Registered User
10/21/19 - Monday - Bis/Tris/Shoulders
Total Sets: 26
Chin Ups
10
10
10
10
10
Dips
15
15
15
15
15
Seated DB Overhead Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5
45s x 10
45s x 10
45s x 10
Standing DB Curls
30s x 5
35s x 5
40s x 5
45s x 5
50s x 5
30s x 10
30s x 10
30s x 10
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 2 mph @ 20°
Solid start to the week. More of a volume workout with some burnout sets at the end. On the cardio side, maxing out the treadmill at a 20° incline and seeing how fast I can walk it. 2 mph was surprisingly challenging.
10-24-2019, 07:51 AM
#156
Registered User
10/22/19 - Tuesday - Lower (Quad Dominant)
Total Sets: 17
Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10
Decline Situps (Star Trac - max angle)
+35 x 10
+45 x 10
+55 x 10
+65 x 8
Wall Sits (45 seconds)
+45
+70
+90
+115
+135
Weighted Knee Raises
+20 x 15
+25 x 15
+30 x 15
+35 x 12
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 2.1 mph @ 20°
Solid workout - going to do wall sits again, but I need to increase the time to get more use out of them. 45 seconds seems pretty good.
10-24-2019, 08:04 AM
#157
Registered User
10/23/19 - Wednesday - Back/Bis
Total Sets: 31
Lat Cable Pulldowns
110 x 5
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
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
Side Chin Ups (Left/Right)
10
10
10
10
Seated Cable Rows
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
231 x 5
253 x 5
Standing DB Curls
35s x 5
40s x 5
45s x 5
50s x 5
55s x 5
Reverse DB Flys
15s x 10
20s x 10
25s x 10
30s x 10
35s x 10
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph (no incline)
Decent volume ladder workout. A bit tired at the end and really didn't feel like going hard on the cardio (this is my time to listen to Audible), so no incline.
10-25-2019, 08:31 AM
#158
Registered User
10/24/19 - Thursday - Chest/Tris
Total Sets: 19
Decline Chest Press (Star Trac)
90 x 10
140 x 5
180 x 5
230 x 5
250 x 5
270 x 5
290 x 5
300 x 5
310 x 4
Dips
20
20
20
20
20
Flat DB Bench Press
50s x 10
55s x 10
60s x 10
65s x 10
70s x 10
Bit of a different workout today - wanted to max on the decline chest press machine. Burned me out pretty good, so the rest was just volume. No cardio today due to time constraints.
10-28-2019, 06:29 AM
#159
Registered User
10/25/19 - Friday - Lower (Hamstring Dominant)
Total Sets: 12
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
Sidewinders
20
20
20
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 5°
Solid workout, didn't plan on maxing but kind of turned out that way. 405 felt heavy but doable, so I'm glad I still got it. That basically took it out of me though, so cardio was lighter than usual.
11-08-2019, 07:16 AM
#160
Registered User
10/28/19 - Monday - Bis/Tris/Shoulders
Total Sets: 20
Chin Ups
10
10
10
10
10
Dips
20
20
20
20
20
Standing DB Curls
35s x 5
40s x 5
45s x 5
50s x 5
55s x 5
Seated DB Shoulder Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 5°
Decent workout, nothing fancy just going through the motions today. Going lighter on the cardio (LISS) so I can focus more on the lifting.
11-08-2019, 07:23 AM
#161
Registered User
10/29/19 - Tuesday - Lower (Quad Dominant)
Total Sets: 17
BB Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
265 x 5
Weighted Knee Raises
+15 x 15
+20 x 15
+25 x 15
+30 x 15
+35 x 15
Wall Sits (45 seconds)
+45
+70
+90
+115
+135
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.4 mph @ 5°
Great workout today, first time doing barbell back squats in what feels like forever, due to my obsession with weighted walking lunges. Glad I could still put up 265 for reps despite the respite, low and slow.
11-08-2019, 08:00 AM
#162
Registered User
Top Gun costume from this year.
11-08-2019, 08:04 AM
#163
Registered User
11/6/19 - Wednesday - Back/Bis
Total Sets: 19
Side Chin Ups (Left/Right)
10
10
10
10
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
L Chin Ups
10
10
10
8
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 @ 5°
Solid workout overall. No PRs but felt good doing more calisthenics today.
11-08-2019, 08:18 AM
#164
Registered User
11/7/19 - Thursday - Chest/Tris
Total Sets: 20
Dips
BW x 5
+25 x 5
+45 x 5
+90 x 5
+115 x 5
+135 x 4
+145 x 1
+160 x 1
Cable Flys
33/33 x 10
38.5/38.5 x 10
44/44 x 10
49.5/49.5 x 6
Tricep Cable Press (Strict)
44 x 10
55 x 10
66 x 10
71 x 8
Pushups
20
20
20
15
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.5 mph @ 5°
Very happy with today's workout. Matched my 1RM on weighted dips and set a small PR on cable flys.
11-13-2019, 07:51 AM
#165
Registered User
11/12/19 - Tuesday - Bis/Tris/Shoulders
Total Sets: 20
Chin Ups
10
10
10
10
10
Dips
20
20
20
20
20
Standing DB Curls
35s x 5
40s x 5
45s x 5
50s x 5
55s x 5
Seated DB Shoulder Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Workouts are offset by a day this week - got a nasty cold over the weekend and just now recovering. Good enough workout to start the week.
11-18-2019, 10:35 AM
#166
Registered User
11/13/19 - Wednesday - Lower (Quad Dominant)
Total Sets: 20
BB 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
DB Pistol Squats
10 x 5/5
15 x 5/5
20 x 5/5
Decline Situps (Star Trac - max angle)
+40 x 10
+50 x 10
+60 x 10
Cable Crunches
55 x 10
66 x 10
77 x 10
88 x 10
99 x 10
110 x 10
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Good workout, glad to be doing barbell squats again and adding cable crunches back in.
11-18-2019, 10:40 AM
#167
Registered User
11/14/19 - Thursday - Back/Bis
Total Sets: 18
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
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
300 x 5
310 x 5
320 x 4
Solid workout today with a great PR on the lat pulldown machine. No cardio - spent almost the entire time lifting.
11-19-2019, 08:45 AM
#168
Registered User
11/18/19 - Monday - Bis/Tris/Shoulders
Total Sets: 20
Chin Ups
10
10
10
10
10
Dips
20
20
20
20
18
Seated DB Shoulder Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5
Standing DB Curls
35s x 5
40s x 5
45s x 5
50s x 5
55s x 5
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Standard workout to start off the week. Nothing fancy, just getting it in.
11-21-2019, 06:48 AM
#169
Registered User
11/19/19 - Tuesday - Lower (Quad Dominant)
Total Sets: 15
Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10
Decline Situps (Star Trac - max angle)
+40 x 10
+50 x 10
+55 x 10
+60 x 10
+65 x 8
Cable Crunches
66 x 10
88 x 10
99 x 10
110 x 10
121 x 8
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Solid workout, decided to do walking lunges instead of squats today for some variety.
11-21-2019, 08:25 AM
#170
Registered User
11/20/19 - Wednesday - Back/Bis
Total Sets: 22
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
310 x 5
320 x 5
340 x 4
L Chin Ups
10
10
10
10
10
Lat Cable Pulldowns
99 x 5
110 x 5
121 x 5
143 x 5
165 x 5
187 x 5
209 x 5
Wanted to go for a PR on the lat pulldown machine - pretty solid. Very tired after lifting so I decided to skip cardio today.
11-22-2019, 12:06 PM
#171
Registered User
11/21/19 - Thursday - Chest/Tris
Total Sets: 20
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
105s x 4
Decline Chest Press (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
250 x 5
270 x 5
280 x 5
Cable Flys
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
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Good workout, got some extra sets in on the flat DB bench press - not too far from a PR.
11-26-2019, 06:26 AM
#172
Registered User
11/22/19 - Friday - Lower (Hamstring Dominant)
Total Sets: 11
Deadlifts
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
365 x 4
Leg Curl Machine (Star Trac)
100 x 5
80 x 10
90 x 10
90 x 10
90 x 10
Decent workout, added in leg curl machine. Weights don't seem right on it, but it's all relative. Had to cut out cardio due to time commitment.
11-26-2019, 06:31 AM
#173
Registered User
11/25/19 - Monday - Bis/Tris/Shoulders
Total Sets: 18
Chin Ups
BW x 5
+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 4
Side Chin Ups (Left/Right)
10
10
10
10
Dip Negatives (10 count)
5
5
5
5
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Wasn't feeling too great so went for more of a standard workout, just alternating different types of dips and chin ups for overall work.
12-04-2019, 07:48 AM
#174
Registered User
11/26/19 - 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)
+40 x 10
+50 x 10
+60 x 10
+65 x 10
+70 x 8
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Quick workout due to time constraints - last one for the week because of holidays. Nice PRs on the decline situps.
12-04-2019, 08:20 AM
#175
Registered User
12/3/19 - Tuesday - Lower (Quad Dominant)
Total Sets: 14
BB Squats
45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
245 x 5
Walking DB Lunges
100 x 10
120 x 10
140 x 10
160 x 10
Decline Situps (Star Trac - max angle)
+40 x 10
+50 x 10
+60 x 10
+70 x 10
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Solid workout, got both squats and lunges in. Good PR on the decline situps as well.
12-06-2019, 06:37 AM
#176
Registered User
12/4/19 - Wednesday - Back/Bis
Total Sets: 23
1 Arm DB Rows
50s x 5
60s x 5
70s x 5
80s x 5
90s x 5
100s x 5
115s x 5
125s x 5
L Chin Ups
10
10
10
10
10
Standing EZ Curls
70 x 5
80 x 5
90 x 5
100 x 5
110 x 5
Reverse DB Flys
15s x 10
17.5s x 10
20s x 10
22.5s x 10
25s x 10
Solid workout, took a bit long so decided to skip the cardio.
12-06-2019, 06:43 AM
#177
Registered User
12/5/19 - Thursday - Chest/Tris
Total Sets: 19
Decline Chest Press (Star Trac)
90 x 5
140 x 5
180 x 5
230 x 5
250 x 5
270 x 5
290 x 5
300 x 5
310 x 4
320 x 3
Dip Negatives (10 count)
6
6
6
6
6
Cable Flys
27.5/27.5 x 10
33/33 x 10
38.5/38.5 x 10
33/33/ x 10
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
PR on the decline chest press machine, felt pretty good about that. Solid workout overall.
12-12-2019, 01:33 PM
#178
Registered User
12/10/19 - Tuesday - Bis/Tris/Shoulders
Total Sets: 18
L Chin Ups
10
10
10
10
Dips
20
20
20
20
Seated DB Shoulder Press
50s x 5
55s x 5
60s x 5
65s x 5
70s x 5
Standing DB Curls
35s x 5
40s x 5
45s x 5
50s x 5
55s x 5
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3.2 mph @ 5°
Pretty standard workout, nothing fancy.
12-12-2019, 01:37 PM
#179
Registered User
12/11/19 - Lower (Quad Dominant)
Total Sets: 11
Walking DB Lunges
110 x 10
130 x 10
150 x 10
170 x 10
180 x 12
Decline Situps (Star Trac - max angle)
+45 x 10
+55 x 10
+65 x 10
+75 x 10
+80 x 7
BW x 20
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 2.8 mph @ 5°
Nice PRs today, legs and abs getting stronger.
12-17-2019, 08:36 AM
#180
Registered User
12/16/19 - Monday - Bis/Tris/Shoulders
Total Sets: 16
Chins Ups
10
10
10
10
Dips
20
20
20
20
Seated DB Shoulder Press
60s x 5
65s x 5
70s x 5
75s x 5
Standing DB Curls
40s x 5
45s x 5
50s x 5
55s x 5
Cardio - Treadmill
Time: 30 minutes
Speed/Incline: 3 mph @ 5°
Pretty standard for a Monday workout.
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