Adarq.org

6/15/23 Thursday
Arc trainer 30 mins 1.93 miles
Pull up 8, 8, 8.

6/16/23 Friday BW = 172.4
Treadmill 35 mins 2.67 miles

6/21/23 Wednesday
Bench 5x165, 5x185, 6x185, 6x185, 6x185.
Row 12x75, 12x75, 12x75.
Pull 6, 6, 6.
Chin 6, 6, 6.

6/22/23 Thursday
Squat 5x165, 5x185, 5x185, 5x185.
Dumbbell lunge 10x40, 10x40, 10x40.

6/23/23 Friday BW = 173.2
Treadmill 35 mins 2.50 miles

6/27/23 Tuesday BW = 171.0
Deadlift 5x185, 5x205, 6x225, 7x225, 7x225, 7x225.
Leg press 15x340, 15x340, 15x340

6/28/23 Wednesday BW = 171.8
Ohp 12x95, 12x95, 12x95.
Dip 25, 25, 25, 25.
Pull up 8, 8, 8.

6/29/23 Thursday
Arc trainer 35 mins 2.21 miles
Chin up 10, 10, 10.

6/30/23 Friday
Treadmill 35 mins 2.72 miles

7/5/23 Wednesday BW = 171.8
Bench 5x165, 3x185, 7x185, 7x185, 6x185.
Dip 25, 25, 25.

7/6/23 Thursday
Treadmill 40 mins 2.83 miles

7/7/23 Friday
Squat 5x165, 5x185, 6x185, 6x185, 6x185.
Dumbbell lunge 12x40, 12x40, 12x40.

7/11/23 Tuesday BW = 171.0
Bicycle ride 1.0 hour
Bench 5x165, 5x185, 8x185, 7x185, 6x185.
Dip 25, 25, 25,
Row 15x70, 15x70, 15x70.
Pull up 6, 6, 6.

7/12/23 Wednesday BW = 172.0
Treadmill 30 mins 1.53 miles

7/13/23 Thursday
Treadmill 35 mins 1.95 miles
Push up 40, 40, 40.

7/14/23 Friday
Deadlift 5x185, 5x205, 8x215, 8x215, 8x215, 8x215.
Leg press 15x320, 15x320, 15x320.

Felt beat up this last week so I have been taking it even easier then normal. Finally pulling through and getting back to my regular level of easy!

4/19/23 Wednesday
Treadmill 30 mins 2.51 miles

4/22/23 Saturday
Pull up 25
Chin up 25

4/25/23 Tuesday
Squat 8x135, 8x155, 8x165, 8x175, 8x175, 8x175.
Dumbbell lunge 10x40, 10x40, 10x40.
Pull up 25
Chin up 25

4/26/23 Wednesday BW = 175.0
Arc trainer 35 mins 2.23 miles

4/27/23 Thursday
Ohp 10x100, 10x100, 8x100.
Dip 20, 20, 20.
Bench 10x135, 10x145, 10x155, 10x165.
Row 15x70, 15x70, 15x70.

5/2/23 Tuesday BW = 174.4
Deadlift 6x185, 8x205, 8x215, 8x215, 8x215.
Leg press 15x320, 15x320, 15x320, 15x320

5/3/23 Wednesday
Bench 6x165, 5x185, 7x185, 7x185, 7x185.
Dip 25, 25, 25.
Pull up 27
Chin up 27

5/4/23 Thursday BW = 175.4
Treadmill 41 mins 3.23 miles

5/9/23 Tuesday
Treadmill 40 mins 3.23 miles
Pull up 5x6
Chin up 5x6

5/10/23 Wednesday
Treadmill 40 mins 3.26 miles

5/11/23 Thursday
Treadmill 40 mins 3.26 miles

5/12/23 Friday BW = 174.2
Squat 5x165, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 10x40, 10x40, 10x40.

Ran on the treadmill a little more this last week. So i have that going for me.
Life has been a slog as of late. but summer is here!

1/24/23 Tuesday BW = 176.4
Squat 5x165, 1x185, 1x205, 1x215, 4x195,
7x175, 7x175.
Leg press 15x270, 15x270, 15x270.

1/25/23 Wednesday BW =177.4
Ohp 10x100, 10x100, 10x100, 10x100.
Lat pull down 15x100, 15x100, 15x100, 15x100.
Chin up 8, 8, 8.
Dip 20, 20, 20.
Walk 1.91 miles

1/26/23 Thursday
Treadmill 40 mins 3.03 miles

1/27/23 Friday
Treadmill 40 mins 3.18 miles

1/31/23 Tuesday
Treadmill 45 mins 3.51 miles

2/1/23 Wednesday BW = 174.6
Walk 1.27 miles
Pull up 5, 5, 5, 5.

2/2/23 Thursday
Treadmill 45 mins 3.56 miles

2/3/23 Friday BW = 176.6
Squat 5x165, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 12x35, 12x35, 12x35.

2/7/23 Tuesday
Bench 5x165, 5x185, 8x185, 5x185, 6x185.
Row 15x70, 15x70, 15x70.
Chin up 9, 7, 8.
Dip 25, 20, 20.

2/8/23 Wednesday BW = 175.2
Deadlift 5x185, 10x205, 10x205, 10x205.
Dumbbell lunge 12x35, 12x35, 12x35.

2/9/23 Thursday BW =176.2
Arc trainer 30 mins 1.93 miles
Pull up 6, 6, 6.

2/10/24 Friday BW =
Treadmill 45 mins 3.51 miles

2/14/23 Tuesday
Squat 3x165, 1x185, 1x205, 1x225, 5x200, 7x185, 7x185.
Barbell lunge 12x35, 12x35, 12x35.
Leg press 10x270, 12x270, 12x270.

2/15/23 Wednesday
Bench 5x165, 5x185, 7x185, 6x185, 5x185.
Row 12x75, 12x75, 12x75.
Pull up 5, 5, 5.
Dip 20, 20, 20.


2/16/23 Thursday BW = 177.2
Arc trainer 30 mins 1.92 miles
Chin up 10, 9, 8. 7.

2/17/23 Friday
Arc trainer 45 mins 3.47 miles

2/22/23 Wednesday
Deadlift 8x185, 8x205, 8x215, 8x215, 8x205.
Barbell lunge 12x35, 12x35, 12x35.

2/23/23 Thursday
Arc trainer 30 mins 1.94 miles

2/24/23 Friday
Overhead press 12x100, 11x100, 8x100, 10x95.
Pull up 10, 9, 8.
Dip 25, 25, 25.
Bench 12x135, 12x135, 12x135.
Leg raise 25, 25, 25.

2/28/23 Tuesday
Squat 2x185, 1x205, 1x215, 5x195, 7x185, 7x185.
Dumbbell lunge 10x40, 10x40, 10x40.

3/1/23 Wednesday
Bench 5x165, 5x185, 7x185, 7x185, 7x185.
Pull up 9, 9, 9.
Dip 20, 20, 20.

3/2/23 Thursday BW = 176.2
Arc trainer 35 mins 2.21 miles

3/8/23 Wednesday BW = 175.0
Deadlift 5x185, 5x205, 5x215, 8x215, 8x215, 8x215.
Barbell lunge 10x40, 10x40, 10x40.

3/9/23 Thursday BW = 175.4
Ohp 10x100, 10x100, 10x100.
Chin up 10, 10, 10.
Dip 20, 20, 20.
Leg raise 25, 25, 25.

3/10/23 Friday
Treadmill 45 mins 3.54 miles
Pull up 7, 7, 7.

3/11/23 Saturday
Bench 10x135, 6x155, 5x185, 5x185, 5x185.

3/14/23 Tuesday
Bench 5x165, 5x185, 7x185, 7x185, 7x185.
Row 15x70, 15x70, 15x70.

3/15/23 Wednesday
Squat 3x165, 2x185, 1x205, 1x215, 6x195, 6x195, 8x195.
Dumbbell lunge 10x40, 10x40, 10x40.

3/16/23 Thursday BW = 177.4
Arc trainer 30 mins 1.96 miles

3/17/23 Friday
Treadmill 45 mins 3.36 miles
Pull up 8, 8, 8

Way behind on the log. Haven't quit yet! No progress, mostly regression.....

12/2/22 Friday
Treadmill 45 mins 3.52 miles
Chin up 3x8.

12/4/22 Sunday
Ohp 12x95, 12x95, 12x95.
Row 12x70, 12x70, 12x70.
Dip 20, 25, 25.

12/6/22 Tuesday
Deadlift 8x185, 8x205, 8x205, 8x205.
Dumbbell lunge 12x35, 12x35, 12x35.
Hanging leg raise 20, 15, 15.

12/7/22 Wednesday
Bench 5x165, 6x185, 7x185, 7x185, 7x185.
Row 15x75, 15x75, 15x75.
Dip 25, 25, 25.

12/8/22 Thursday BW = 176.0
Treadmill 40 mins 3.32 miles
Pull up 3x7

12/9/22 Friday
Treadmill 40 mins 3.18 miles
Chin up 10, 8, 9.

12/13/22 Tuesday
Squat 5x165, 5x185, 5x195, 5x195, 5x185, 5x185.
Reverse hyper +10x20, +10x20, +10x25.
Leg raise 25, 25, 25.

12/14/22 Wednesday
Bench 5x165, 5x185, 7x185, 7x185, 5x185.
BW hanging row 15, 15, 15, 15.
Dip 20, 20, 20, 20.

12/15/22 Thursday BW = 176.4
Arc trainer 30 mins 1.95 miles
Pull up 6, 6, 6.

12/20/22 Tuesday
Deadlift 5x185, 8x205, 8x215, 8x215, 8x215.
Dumbbell lunge 12x35, 12x35, 12x35.

workouts getting even lighter.... 

11/11/22 Friday
Bench 5x165, 5x185, 8x185, 8x185.
Row 15x70, 15x70, 15x70.
Treadmill 40 mins 3.32 miles

11/15/22 Tuesday
Squat 4x165, 5x185, 5x185, 5x185, 5x185, 5x185.
Dumbbell lunge 12x35, 12x35, 12x35.

11/16/22 Wednesday
Hang clean/press 10x95, 10x95, 10x95.
Pull up straight bar 6, 6, 6.
Kettlebell swing 25x45, 25x45, 25x45.
Leg raise 25, 25, 25.

11/22/22 Tuesday BW = 169.8
Deadlift 5x185, 6x185, 8x185, 8x185, 10x185.
Reverse hyper 3 x BW x 20

11/23/22 Wednesday BW=171.8
Treadmill 40 mins 2.24 miles

11/29/22 Tuesday
Squat 5x135, 5x165, 5x175, 5x175, 5x175, 5x165.
Dumbbell lunge 12x35, 12x35, 12x35.

11/30/22 Wednesday
Bench 5x165, 4x185, 4x185, 4x185, 5x175.
Row 12x70, 12x70, 12x70.
Leg raise 25, 25, 25,

12/1/22 Thursday
Treadmill 45 mins 3.49 miles
Pull up 3x6
Dip 3x20

Got sick there for a solid week, not fun times. Was able to pull through and am on the mend this week!

9/20/22 Tuesday
Deadlift 8x185, 8x205, 8x225, 8x225, 8x205.
Reverse hyper 3x+10x25,

9/21/22 Wednesday
Ohp 12x95, 12x95, 12x95.
Lat pull down 20x100, 20x100, 20x100.
Bench 10x135, 10x165, 10x175.
Row 3x12x80

9/22/22 Thursday
Bike ride 1.0 hour
Treadmill 30 mins 2.13 miles

9/23/22 Friday
Pull up 8, 8, 8.
Leg raise 25, 25, 25.
Treadmill 35 mins 2.60 miles

9/27/22 Tuesday BW = 170.0
Arc trainer 30 mins 1.91 miles

10/4/22 Tuesday
Squat 3x165, 1x185, 1x205, 1x215, 5x185, 6x175, 7x175.
Dumbbell lunge 12x35, 12x35, 10x35.

10/5/22 Wednesday
Bench 5x165, 5x185, 7x185, 7x185.
Row 12x80, 12x80, 12x80.
Leg raise 25, 25, 25.
Pull up 8, 8, 8.
Dip 25, 25, 25.

10/6/22 Thursday
Arc Trainer 40 mins 2.51 miles

My back is feeling strong. Been digging fence posts and holes for birch trees!
Good clean honest work.

7/7/22 Thursday
Arc trainer 30 mins 1.93 miles

7/8/22 Friday
Bench 5x165, 5x185, 5x195, 6x185, 6x185.
Pull up 8, 8, 8.
Dip 20, 20, 20.

7/9/22 Saturday
Deadlift 6x185, 6x205, 6x205, 6x205, 6x205.
Dumbbell lunge 10x40, 10x40, 10x40.

7/16/22 Saturday BW =176.4
Bike ride 1.0 hour

7/26/22 Tuesday
Bench 5x165, 5x185, 5x195, 5x195, 5x195.
Kettlebell swing 20x50, 20x50, 20x50.
Pull up 8, 7, 6.
Dip 20, 20, 20.
Leg raise 15, 15, 15.

7/27/22 Wednesday
Deadlift 6x185, 8x205, 8x205.
Dumbbell lunge 12x35, 12x35, 12x35.

7/28/22 Thursday BW =176.6
Arc trainer 30 mins 1.92 mile
Ab circuit

7/29/22 Friday BW =176.0
Ohp 12x95, 12x95, 12x95.
Row 12x70, 12x70, 12x70.
Chin up 7, 5, 7.

8/2/22 Tuesday BW = 176.0
Squat 5x135, 2x185, 5x175, 5x175, 5x175.
Dumbbell lunge 12x35, 12x35, 12x35.
Bike ride 45 mins

8/3/22 Wednesday
Bench 5x135, 5x165, 5x185, 6x185, 6x185.
Chin up 8, 8, 8.
Dip 20, 20, 20.

8/4/22 Thursday BW = 174.4
Arc trainer 30 mins 1.92 miles

8/6/22 Saturday
Deadlift 5x185, 8x205, 8x205, 8x205.
Reverse hyper 3x20x+10

8/7/22 Sunday BW =177.2
Ohp 12x95, 12x95,
Leg raise 30, 30,

8/9/22 Tuesday BW = 174.4
Squat 5x165, 5x185, 5x185, 5x185.
Barbell lunge 12x35, 12x35, 12x35.

8/10/22 Wednesday
Bench 5x165, 5x185, 6x190, 6x190, 6x190.
Row 10x80, 10x80, 10x80.
Hanging Ab curl 20, 15, 15.

8/11/22 Thursday BW = 174.4
Arc trainer 30 mins 1.91 miles

8/12/22 Friday
Bike ride 45 mins
Ohp 10x100, 10x100, 10x100
Chin up 10, 10, 10
Dip 20, 25, 20.

8/16/22 Tuesday BW = 175.2
Deadlift 8x185, 8x205, 8x215, 8x215.
Reverse hyper BW+10x20, BW+10x20, BW+10x20

8/17/22 Wednesday
Bench 5x185, 5x195, 5x195, 5x195.
Pull up 10, 9, 9.
Dip 25, 20, 20,
Ab circuit

8/18/22 Thursday
Arc trainer 30 mins 1.92 miles

8/19/22 Friday
Arc trainer 30 mins 1.95 miles

8/22/22 Monday
Bike ride 30 mins

8/23/22 Tuesday
Arc trainer 40 mins 2.51 miles

8/24/22 Wednesday
Stationary bike 36 mins 7.18 miles

8/25/22 Thursday
Arc trainer 30 mins 1.82 miles

8/26/22 Friday
Bench 5x185, 7x185, 7x185, 7x185.
Row 15x70, 15x70, 15x70
Kettlebell swing 20x50, 20x40, 20x40.
Pull up 8.

8/30/22 Tuesday
Squat 5x165, 5x185, 5x185, 5x185.
Dumbbell lunge 10x40, 10x40, 12x35.

8/31/22 Wednesday
Ohp 12x95, 12x95, 12x95.
Chin up 8, 8, 8.
Dip 25, 25, 25.
Ab wheel 7, 7, 7.

9/1/22 Thursday BW = 173.6
Arc trainer 30 mins 1.88 miles

9/2/22 Friday
Bench 5x165, 5x185, 3x5x195
pull up 3x8

A full two months behind on the old log is not good.

Still keeping it slow and simple...... Body feels good, and I am slightly motivated so that's a win!

5/15/22 Sunday
Arc trainer 30 mins 1.94 miles

5/26/22 Thursday
Pull up 8
Chin up 9

5/27/22 Friday
Squat 5x135, 5x165, 5x175, 5x175, 5x175.
Dumbbell lunge 12x35, 12x35, 12x35.

5/28/22 Saturday
Bench 5x165, 5x185, 6x185, 7x185, 7x185.
Pull up 8, 7, 6.
Dip 20, 20, 20.
Leg raise 30, 25, 25.

6/2/22 Thursday BW = 175.2.
Squat 5x165, 5x185, 5x185, 5x175, 5x175

6/3/22 Friday
Bench 5x165, 5x185, 5x195, 5x195, 5x195.
Row 12x70, 12x70, 12x70.
Hanging Ab curl 15, 15, 15.

6/4/22 Saturday
Arc trainer 30 mins 1.87 miles

6/5/22 Sunday
Stationary bike 30 mins 6.10 mile (est)
Pull up 8, 8, 8.
Dip 20, 20, 20.
Chin up 8.

6/10/22 Friday
Deadlift 8x185, 8x205, 8x205, 8x205.
Dumbbell lunge 10x35, 10x35, 10x35.

6/11/22 Saturday BW = 174.0
Ohp 12x95, 12x95, 12x95.
Chin up 8, 8, 8.
Pull up 8, 8, 8.
Dip 20, 20, 20.
Leg raise 25, 25, 25.

Got the covid last month so I took it easy for a week. Feeling good now.