Adarq.org

 Time flies. Its crazy sometime how days turn into weeks, etc.

5/2/21 Sunday
OHP 10x95, 10x95, 10x95, 10x95.
Dips BW 20, 20, 20, 20.
Low back/Ab machine 20x100,

5/6/21 Thursday
Bench 8x165, 8x185, 8x185, 6x185, 6x185.
Row 15x70, 15x70, 15x70
Low back/Ab machine 25x85, 25x85, 25x85.

5/7/21 Friday
Squat 6x165, 8x165, 8x165, 8x185.
Reverse hyper 20, 20, 20.

5/8/21 Saturday
Treadmill 45 mins 2.23 miles

5/13/21 Thursday
Squat 8x165, 8x175, 8x175.
Reverse hyper 25, 25, 25.

5/14/21 Friday
Ohp 10x95, 10x95, 10x95, 10x95.
Dip BW 20, 20, 20, 20.
Ab/ low back machine 25, 25, 25, 25.

5/16/21 Sunday
Bench 8x165, 8x185, 8x185, 8x185.
Row 12x70, 12x70, 12x70.
Dumbbell lunge 12x35, 12x35, 12x35.

5/20/21 Thursday
Deadlift 10x135, 10x185, 10x195, 10x195, 10x195.

5/21/21 Friday
Bench 8x135, 8x175, 8x185, 8x190, 6x190.
Row 15x70, 15x70, 15x70.

Still just barely working on anything. My ankle is steadily feeling better.
Keeping the momentum going, simple movements.

Wonder how much I weigh? I wish there was some technology that would send me a scale from china to my door in less that
a day for a small number of dollar units.

4/3/21 Saturday
Bench 5x135, 5x165, 8x185, 8x185, 8x185.
Row 15x65, 16x65,
Leg raise 25, 25.

4/4/21 Sunday
Treadmill 35 mins 3.50 miles

4/6/21 Tuesday
Bike ride 1 hour

4/9/21 Friday
Squat 5x135, 5x165, 8x185, 8x185, 8x185.

4/10/21 Saturday
Bench 8x165, 10x175, 10x175
Row 15x65, 15x65, 15x65.

4/16/21 Friday
Squat 8x165, 5x185, 5x195, 5x195, 5x185.
reverse hyper BWx25

Not sure if I can take it any easier. Ankle has been sore for the last week, so no running on the treadmill.
I do walk a ton though, so that will have to do for now.
Now that the weather is nicer here my pedal biking game should improve.

That sounds like a whole lot of no fun.
Rest up and stay hydrated.

3/14/21 Sunday
Bench 5x175, 5x185, 5x195, 5x195, 7x185.
Row 15x65, 15x65,
Leg raise 20, 20,

3/19/21 Friday
Squat 3x155, 5x175, 5x185, 5x185, 5x185, 5x175.

3/20/21 Saturday
Pull up 6, 6, 6.
Dips 15, 15, 15.
Leg raise 20, 20, 20.
Bench 5x155, 10x155, 10x155.

3/21/21 Sunday
Treadmill 35 mins 3.41 miles

3/25/21 Thursday
Bench 5x135, 8x175, 10x175, 10x175, 10x175
Row 15x65, 15x65, 15x65
Heavy bag kicks 10, 10, 10.

Limited workout time lately. Wife, kids, elderly parents, work and dogs seem to take up most of my time.
kinda all over the place. My diet also has been hammered, need to get on a scale again.

2/20/21 Saturday
Bench 8x175, 8x175, 8x175.
Row 20x60, 15x60, 15x20
Leg raises 20, 20, 20
Heavy bag kicks 20, 20, 20

2/25/21 Thursday
Treadmill 35 mins 3.15 miles

2/26/21 Friday
Squat 5x135, 5x155, 5x175, 5x185, 5x175.
Lunge dumbbell 2x20x35
Reverse hyper 2x20,

squats felt good. 185# is the most I have had on my back in a while 

Thanks Vag. This is a very motivational group. Loads of dedication through the peaks and valleys.

Here is the last couple days....

2/6/21 Saturday BW = 172.4
Bench 10x165, 10x165, 10x165.
Row 20x45 15x55, 15x55
Leg raise 20, 20, 20.
Heavy bag kicks 3x20

2/7/21 Sunday
Squat 10x135, 10x145, 10x155
Dumbbell lunges 3x10x30#
Reverse hyper BW 20, 20, 20

Turns out I am at 172.4
Lighter than I would have thought. I am not super fluffy currently. I should be closer to 160.

 As it turned to fall/ winter 2020 I just could not keep it going. Very sporadically did I train at all. Have not done anything at all for 6 weeks. I am always on my feet and running around but I feel like me whole body has atrophied. Had my kids in a pretty good groove lifting weights for the best part of 2020 and that has also stopped. As my current project finishes I will be back in the game. Here was the list for the last bit I missed. Need to update my tracker to at least show I put in some work in the last 10 years...

9/15/20 Tuesday
Bike ride 45 mins

9/25/20 Friday
Bench 10x155, 10x175, 10x175
Pull up 6, 6, 6
Squat 10x135, 10x155

9/28/20 Monday
Bench 10x160, 10x175, 10x175
Squat 10x135, 10x155, 10x155.
Run 1.0 hour

10/7/20 Wednesday
Run 1.0 hour

10/9/20 Friday
Bike ride 1.0 hour

10/12/20 Monday
 Bicycle ride 1.0 hour

10/14/20 Wednesday
Bench 10x160, 9x180, 8x185.
Pull up 5, 5, 5.
Hex deadlift 15x185, 15x205, 15x205.

10/15/20 Thursday
Run 3.06 miles 45 mins

10/16/20 Friday
Bike ride 1.0 hour

10/18/20 Sunday
Run 45 mins

10/19/20 Monday
Bench 10x160, 9x180, 9x180
Chin up 6, 6, 6,
Squat 10x135, 10x155, 10x165.

10/21/20 Wednesday
Bench 10x160, 10x180, 8x180
Squat 10x45, 10x135, 10x155, 10x165.

10/26/20 Monday
bike ride 1.0 hour

10/28/20 Wednesday
Bench 10x160, 9x180, 9x180
Chin up 3x6
Squat 10x45, 10x135, 10x155, 10x155.

11/3/20 Tuesday
Bench 10x165, 7x185, 7x185
Squat 10x45, 10x135, 10x155, 10x165

11/10/20 Tuesday
Bench 10x165, 8x185, 8x185, 7x185
Hex deadlift 12x185, 12x205, 12x205

11/12/20 Thursday
Bench 10x165, 7x185, 6x185
Squat 10x45, 10x135, 10x155

10/17/20 Tuesday
Bicycle ride 1.5 hours
Bench 10x135, 7x185, 8x185,
Hex deadlift 12x185, 12x205, 12x215
Pull up 6, 6, 6

11/19/20 Thursday
Bench 10x135, 10x165, 8x185,

12/2/20 Wednesday
Bench 3x10x165

12/7/20 Monday
Bench 10x165, 10x165, 10x175

12/12/20 Tuesday
Bench 10x165, 12x165, 10x175,
Squat 10x135, 10x135, 10x135
Pull up 6, 6,

Don't own a scale anymore. I will be interesting to see who much I weigh currently

6/15/20 Monday
Bench 10x165, 8x185, 8x190, 7x190.
Squat 10x135, 10x165, 10x175.

6/17/20 Wednesday
Military press 20x65, 20x75, 20x70.
Squat 10x135, 10x165, 10x175.

6/19/20 Friday
Bench 10x160, 10x185, 8x190, 7x190.
Squat 10x135, 10x165, 10x175.

6/24/20 Wednesday
Bench 5x160, 5x185, 5x195, 5x200, 5x200.

6/26/20 Friday
Military press 20x70, 20x70,

6/29/20 Monday 173.2
1.0 hour bicycle ride

7/4/20 Saturday BW = 171.4

7/6/20 Monday
Bench 5x185, 6x185, 7x185, 7x185, 7x185.
Squat 10x135, 10x175, 10x175, 10x175.

7/10/20 Friday BW =
Bench 10x160, 10x185, 8x185, 8x185.
Hex deadlift 10x135, 10x185,

7/15/20 Wednesday
Bench 10x160, 10x160, 12x160
Squat 10x135, 10x155, 10x175

7/17/20 Friday BW=173.6
Military press 3x20x75,
Squat 10x135, 10x165, 10x170.

7/20/20 Monday
Bike ride 1.0 hour

7/22/20 Wednesday
Bench 10x135, 6x185, 8x185, 7x185, 7x185
Squat, 5x135, 6x165, 6x185,
Bike ride 1.0 hour

7/27/20 Monday BW=172.2

7/29/20 Wednesday
Bench 10x165, 10x175, 10x185.
Squat 10x135, 10x165, 10x175.

8/6/7 Wednesday BW =172.4

8/17/20 Monday
Bench 10x160, 10x160, 10x60.
Hex deadlift 12x185, 12x205, 12x205, 12x205.
Ring pull up 3, 3

8/19/20 Wednesday
Bike ride 1.0 hour

8/21/20 Friday
Ring Pull up 3x5

8/24/20 Monday
Bike ride 1.0 hour

8/26/20 Wednesday
Bench 10x160, 10x170, 10x170.
Pull up 5, 5, 5
Hex deadlift 12x185, 12x205, 12x205.

Still progressing downhill. Fitness level and strength is near the all time bottom. 5 ring pull ups is struggling.
Its been a rough year for everyone so I am just trying to keep something up.