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Thread: The Inquisition

  1. #151
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    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 08:16 AM.
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  2. #152
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    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.
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  3. #153
    Registered User Inquisition8's Avatar
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    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.
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  4. #154
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    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.
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  5. #155
    Registered User Inquisition8's Avatar
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    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.
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  6. #156
    Registered User Inquisition8's Avatar
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    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.
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  7. #157
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    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.
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  8. #158
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    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.
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  9. #159
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    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.
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  10. #160
    Registered User Inquisition8's Avatar
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    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.
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  11. #161
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    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.
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  12. #162
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    Top Gun costume from this year.
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  13. #163
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    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.
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  14. #164
    Registered User Inquisition8's Avatar
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    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.
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  15. #165
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    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.
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  16. #166
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    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.
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  17. #167
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    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.
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  18. #168
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    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.
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  19. #169
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    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.
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  20. #170
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    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.
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  21. #171
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    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.
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  22. #172
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    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.
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  23. #173
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    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.
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  24. #174
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    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.
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  25. #175
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    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.
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  26. #176
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    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.
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  27. #177
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    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.
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