Adarq.org

7/17/21 Saturday
Treadmill 45 mins 3.61 miles

7/18/21 Sunday
Ohp 12x95, 12x95, 12x95.
Low back/Ab machine 25x100, 25x100, 25x100.
Row 15x70, 15x70, 15x70.

7/20/21 Tuesday
Bike ride 1.0 hour

7/22/21 Thursday BW=175.0
Bench 5x185, 5x195, 5x200, 5x205, 5x205, 4x205.
Row 15x75, 15x75, 12x75.

7/23/21 Friday
Treadmill 45 mins 2.59 miles

Not making an progress but still not out of the game. just rolling


6/11/21 Friday
Ohp 12x90, 11x90, 9x90
Dip 25, 25, 25
Lower back Ab machine 25, 25, 25.

6/12/21 Saturday
Treadmill 45 mins 2.45 miles

6/13/21 Sunday
Bench 8x135, 8x185, 8x190, 8x195, 6x195.
Row 15x75, 15x75, 15x75.
Low back Ab machine 25x100, 25x100, 25x100.

6/19/21 Saturday
Treadmill 45 mins 2.60 miles

6/24/21 Thursday
Bench 8x185, 8x185, 8x185, 8x185.
Row 15x70, 15x70, 15x70.
Low back/ Ab machine 25x100, 25x100, 25x100.

6/25/21 Friday
Squat 3x165, 1x185, 8x165, 8x170, 8x170.
Reverse hyper 20, 25, 25.

6/26/21 Saturday
Treadmill 35 mins 2.64 miles

6/27/21 Sunday
Treadmill 35 mins 2.66 miles

6/30/21 Wednesday
Bike ride 1.0 hour

7/2/21 Friday
Squat 8x175, 8x175, 8x175
Reverse hyper

7/3/21 Saturday
Ohp 3x12x95.
Dip 3x25.
Low back/Ab machine 3x25.

7/5/22 Monday
Bike ride 1.0 hour

7/8/21 Thursday
Bench 8x175, 8x175, 8x175, 8x175.
Row 12x70, 12x70, 12x70.

7/9/21 Friday
Squat 5x185, 5x195, 5x195, 5x185
Reverse hyper 25, 25, 25.

7/10/21 Saturday
Treadmill 45 mins 3.51 miles

7/15/21 Thursday
Bench 5x165, 5x185, 5x195, 5x200,5x200, 5x200
Pull up 8, 8, 6.
Dip 25, 25, 20.

7/16/21 Friday
Squat 5x165, 5x185, 5x195, 5x185, 5x185
Reverse hyper 30, 5#x30, 5#x30.

been a while for the log. Feeling good. Nothing really nagging as far as injuries.
need to just keep getting after it.

5/22/21 Saturday
Treadmill 45 mins 2.23 miles

5/25/21 Tuesday
Bike ride 1.0 hour

5/28/21 Friday
Deadlift 6x185, 10x205, 10x205, 10x205.
Reverse hyper 25, 25, 25.

5/29/21 Saturday
Ohp 12, 12, 12.
Dip 25, 25.

Had my hamstring ball up from not stretching enough. That is a very painful reminder...

4/17/21 Saturday
Bench 8x165, 8x175, 8x185, 8x185,
Row 15x65, 15x65, 15x65.
Leg raise 25, 25, 25.

4/18/21 Sunday
Pull up 6, 6, 6.
Dip 15, 15, 15.
Dumbbell lunge 12x35, 12x35, 12x35.

4/22/21 Thursday
Deadlift 8x185, 8x205, 8x205, 8x205.

4/23/21 Friday
OHP 3x10x95, 8x95
Dips 3x20, 15
Leg raises 3x25, 20

4/24/21 Saturday
Treadmill 40 mins 3.19 miles

4/25/21 Sunday
Bench 6x165, 8x175, 8x185, 8x185.
Dumbbell lunge 12x35, 12x35, 12x35,
Row 15x70, 15x70, 15x70
Reverse hyper 20, 20, 20.

4/29/21 Thursday
Deadlift 8x185, 8x205, 8x210, 8x210.

4/30/21 Friday
Bench 8x165, 8x185, 8x185, 8x185.
Row 15x70, 15x70,
Leg raise 25, 25,

5/1/21 Saturday
Treadmill 55 mins 2.83 miles

Ankle still healing up. Got an easy walk in today.

3/26/21 Friday
Squat 6x135, 6x155, 6x175, 8x185, 8x175, 8x175.

3/27/21 Saturday
Treadmill 35 mins 3.56 miles

3/28/21 Sunday
Treadmill 35 mins 3.53 miles

3/29/21 Monday
Bike ride 45 mins

4/2/21 Thursday
Squat 5x135, 5x165, 6x185, 6x190, 6x185, 10x175.

Still taking it pretty easy. Body feels good and I am moving well.
Can’t wait to get back to playing basketball.

We had a field next to our house for years with horses. We got to pet and feed them apples without paying for vet bills and general horse expenses. When the horse was gone they dozed over the field and built a huge house. Super sad.

Your situation sounds like a win /win for everyone.

Only worry I would have is them getting out for some reason. Make sure your fence game is up to par.

2/27/21 Saturday BW = 173.0
Bench 9x175, 10x175, 10x175
Row 2x15x60,
Leg raises 2x25,

3/2/21 Tuesday
Bike ride 45 minutes

3/4/21 Thursday
Bench 5x175, 5x185, 5x195, 5x185, 10x175
Pull up 5, 5, 5.
Leg raise 25, 20, 20.

3/5/21 Friday
Treadmill 35 mins 3.3 miles

3/6/21 Saturday
Squat 6x155, 6x175, 6x185, 6x175, 10x155.

3/7/21 Sunday
Treadmill 35 mins 3.38 miles

3/9/21 Tuesday
Bike ride 45 mins

3/13/21 Friday
Treadmill 35 mins 3.39 miles

Slowly getting my shape back. Cardio is ever so slightly better.
Spring is coming here in the northwest. we are ready for it.

2/11/21 Thursday
Treadmill 35 mins 3.34 miles

2/12/21 Friday
Bench 8x175, 8x175, 8x175, 8x175
Row 20x55, 15x55, 15x55, 15x55
Heavy bag kicks 20, 20, 20, 20

2/19/21 Friday BW = 173.4
Squat 5x135, 10x145, 10x155, 10x165.
Reverse hyper 20, 20, 20.

Missed a couple workouts due to weather. Still trying to work back in, but feeling good.