Adarq.org

24/1/23
Tke 3 X 20
Band walks X 2
Petersons 3 X 20
SL RDL L 18kg 3 X 10 R 30kg 3 X 10
Leg press L 23kg pin 9 2 X 15 pin 8 X 20
Trx assist pistol R 3 X 10
Box squats BW 3 X 20
SL Calf raise 3 X 15
Leg ext R 42 3 x L 7kg 3 X 20
Leg curl R 24kg 8, 21kg 3 x 10 X L 7kg 2 X 20, 25
Hypers 15kg 2 X 10, 12
Rkc oPlank 3 X 40s

25/1/23
Tke 3 X 20
Band walks X 2
Petersons low 3 X 20


Pull up 10, 10kg X 7, 5kg X 8, BW X 10
Db OHP SA 16kg x 10 26kg X R 5 L 6 20kg x 10, 9
Face pull kg 21kg  2 X 12
Db pull over 26kg 2 X 10
Inc curl 18kg X 10
Hammer curl 18kg x 10
Tri pdown 25kg X  12 Rev bar 20kg X  15
Flys 12kg 2 X 12
Lateral raise 12kg X 12 8kg X 15

26/1/23
Tke 3 X 20
Band walks X 2
Hamstring Bridge 3 X 1w
Petersons incline 3 X 15 w/ 10kg
Leg press 3 X 10 L 30kg 3 X 10 R 58KG 2 X 10, 98
Pull throughs 33kg 3 X 10
Box squat 3 X 20
Seated Calf raise 20kg 3 X 20
Leg raise 3 X 10
Side bends 2 X 10 ea way

Aqua jog 30m

27/1/23
Tke 3 X 20
Band walks X 2
Peterson with tke 3 X 20
Swiss ball 1 Leg balance
Static lunge with dowel balance 3 X 20
Med ball wall toss 3 X 1 min

V tired

Chins 2 X 10, 9
Db BP 32kg 2 X 8
Seated row 57kg 1 X 15
Inc dbbp 20kg 1 X 12
Curls 18kg X 12
Tris triangle 30kg X 12
Lateral raise 10kg X 12

1/2/23
Tke 3 X 20
Band walks X 2
Petersons 3 X 20 with 12kg
SLRDL L 20kg 3 X 10 R 32kg 3 X 10
Leg press L 23kg 2 X 20, 30kg pin7
R pistols trx 3 X 10
L Lunge 3 X 20
SL calf raise 20, 15, 12

SL ham Bridge 3 X
Iso ball stand 3 X
Ball wall throws 3 X 10

2/2/23
Tke 3 X 20
Band walk X 2
Peterson incline 3 X 20

Pull up 10, 15kg X 6, 8kg X 8, BW X
Db OHP SA 10kg x 10 26kg X R 5 L 6 20kg x 10, 9
Face pull kg 23kg  1 X 12, 21kg x 15
Db pull over 26kg 13, 22kg X 15
Inc curl 18kg X 10
Hammer curl 16kg x 12
Tri pdown 25kg X  12 Rev bar 20kg X  15
Cable Flys 11.25kg 2 X 12
Lateral raise 12kg X 12 8kg X 15

3/2/23
Tke 3 X 25
Band walks X 2
Step ups front to high box 3 X 20
Rdl L 22kg 3 X 10 R 34kg 3 X 8
Leg press L 30kg 3 X 15 pin 6, 58kg 10, 9, pin 5
Lunge L 10kg 3 X 15
Iso ball stands 3 X 1 min
Leg ext with range L 7kg 3 X 10 with 5-10sec hold, R 35kg 3 X 12
Bent Leg Calf raise 20kg 3 X 20 L
Leg curl R 21kg 3 X 12  L  7kg 3 X 15
Wall ball throws 3 X 1 min
Woodchopper 23kg X 10, 21kg 1x 10
Plank 2 X 40s

8/2/23
Tke 3 X 25
Band walks X 2
Petersons slant with 10kg 3 X 15
RDL L 24kg 3 X 10 R 34kg 3 X 10
Leg press L 30kg 3 X 15 pin 5
R pistols 3 X 10
RFESS L 3 X 15
Iso ball stand 3 X 1 min
SL Calf raise 3 X 15
Ham Bridge L 3 X 15 sloppy
Leg ext 3 X 20 5 sec holds z
Ball wall throws 3 X 1min

9/2/23
Chins 10, 15kg X 7 8kg X 8, BW X 10
Db BP 34kg X 7R 10L, 30kg 2 x 12
Seated row 67kg X 12 (big gap)
Inc dbbp 22kg 2 x 12
Curls 22kg X 10 16kg X 12
Tris triangle 30kg X 12 25kg X 15
Lateral raise 12kg X 12  8kg X 15





‐----------- roughly up to date haven't logged home stuff/cardio
Life busy with return to work and some new ventures

Been on a few hikes

Knee rom past 110deg now
Quad regrowing
Glutes/hams/calves good
Cardio not so good
Physique best its been maybe ever without really trying lol
Oh and I went vegan lol

i couldn't believe how good dune was. i'd tried and failed to start reading it several times and in retrospect have no idea why it didn't take. it rules.

remembrance of earth's past trilogy i enjoyed, although it's pretty sexist. but yeah holy shit cixin liu's imagination is on fire. extremely cool weapons and other tech in the later books.

if you're into spec fic, another brilliant one i read relatively recently is a canticle for liebowitz.

Agreed, dune is awesome. Found the new film surprisingly good if you haven't seen it, excited for the second.

Yeah I gather earths past trilogy has been called out quite a bit for its sexism.

Cool I'll check the recommendation out!

hurray books! a few i've read recently and enjoyed:

1. football in sun and shadow, by eduardo galeano
2. the story of my teeth, by valeria luiselli
3. beyond a boundary, by c.l.r. james
4. my name is red, by orhan pamuk (second time, it's so great)
5. having and being had, by eula biss
6. gangsters of capitalism, by jonathan katz
7. red harvest, by dashiell hammett
8. dune, by frank herbert
9. free: a child and a country at the end of history, by lea ypi
10. saturday night, by susan orlean

Dune <3

Will check some of the others out. Currently reading deaths end by cixin Liu which I think you have read.

5/1/23
Chins 10, 10, 8+1+1
Db BP SA 36kg X 7 DA 30kg X 2 X 10
Seated row SA 26kg 2 X 12
Inc dbbp 22kg 2 X 10
Curls 18kg X 10
Tri pdown Reverse with bar as elbow sore X 15
Lateral raise 8kg X 15

And usual physio stuff

Happy new year everyone!!!

31/12/22
Pull ups 10, 10, 7 + 1 + 1 + 1
Db OHP SA 24kg X 7, DA 20kg 2 X 10
Face pull 16kg 2 X 15
Db pullover 22kg 2 X 12
Inc curl 14kg 2 X 12
Tri pdwon 25kg X 10  20kg X 15
Lateral raise 8kg 2 X 12

27/12/22
SLRDL BW 3 X 10 R 24kg 3 X 10
R leg press 51kg 3 X 10
Leg ext 28kg 12, 2 X 10
Leg curl 14kg 3 X 12
hyper 3 X 12

28/12/22
Chins 10, 10, 7, 3
Db BP SA 34kg X 8, 30kg 10, 9
Inc BP 20kg 2 X 12
Seated row SA 26kg 2 X 12
Seates curls 16kg 2 X 12
Tris 21kg (new mach) 12, 10
Lateral raise 7kg 2 X 12

16/12/22
Chins 10, 10, 7 +2, 5, 5
BP Mach 63kg 3 X 10
Db OHp 18kg 2 X 12
Face pull trx 2 X 15
Seated Curl 16kg 2 X 12
Tri pdown 20kg 2 X 15

18/12/22
SLRDL R 22kg 3 X 10
Leg press R 51kg 3 X 10
DL RDL 30kg 10, 40kg 8 gracillis pain yowwwch dropped (they,
used mt gracillis tendon for the graft) 30kg 10
Leg ext 35kg 3 X 10
Rev hyper (sb) 3 X 20
Calf raise 3 X 30

Weight bearing improving can kinda walk without crutches around the house but mostly using one, still getting on with physio on the daily.