Adarq.org

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.

2/20/20 Thursday BW = 175.0
Bench 5x185, 7x185, 6x185, 6x185, 5x185.
Row 12x65, 12x65, 12x65.
Pull up 5, 3

2/21/20 Friday
Deadlift 5x185, 5x205, 5x225, 5x225, 5x225.
Reverse hyper 15, 15, 15, 15.

2/22/20 Saturday
Treadmill 35 mins 3.36 miles

2/23/20 Sunday BW = 175.2
Treadmill 40 mins 3.45 miles

2/26/20 Wednesday
B-ball 1.0 hour

3/1/20 Sunday
Treadmill 40 mins 3.55 miles

3/6/20 Friday BW = 176.2
Military dumbbell press 15x35, 15x35, 15x35.
Kettlebell swing 20x50, 20x50, 20x50.
Hang Clean and press 3x10x95,

3/7/20 Saturday
Treadmill 40 mins 3.49 miles

3/8/20 Sunday
Bench 5x185, 6x185, 6x185, 6x185, 6x185,
Pull up 8, 8, 7, 6.
Dip 15, 15, 15, 15.

3/11/20 Wednesday
B-ball 1.0 hour

3/12/20 Thursday
Squat 10x135, 10x135, 10x135.
Deadlift 3x10x185

3/13/20 Friday
Bench 7x185, 7x185, 7x185, 6x185, 5x185.
Pull up 5, 5, 5.
Dip 15, 15, 15.

3/14/20 Saturday
Treadmill 40 mins 3.43 miles 1.5 incline

Crazy days lately. No basketball for a while with school closures. Still trying to find a groove.

1/17/20 Friday
Treadmill 40mins 3.92 miles

1/18/20 Saturday
Treadmill 35 mins 3.29 miles

1/22/20 Wednesday
B-ball 1.0 hour

1/24/20 Friday
Treadmill 37mins 3.34 miles

1/25/20 Saturday
Jump squat 5x45, 5x95
Squat 5x135, 5x185, 5x195, 5x195, 5x195, 5x195.
Reverse hyper 20, 20, 20.

1/26/20 Sunday
Ohp 10x95, 10x95, 10x95.
Decline sit ups +7 25, 20, 20
Treadmill 40 mins 3.38 miles

1/29/20 Wednesday BW= 175.0
B-ball 1.0 hour

1/31/20 Friday
Treadmill 45 mins 3.63 miles

2/1/20 Saturday
Squat 5x135, 3x185, 2x205, 5x195,
Treadmill 26 mins 2.22 miles

2/2/20 Sunday
Ohp 10x95, 10x95, 10x95.
Decline sit ups 20, 20, 20.
Treadmill 30 mins 2.39 miles

2/5/20 Wednesday
B-ball 1.0 hour

2/6/20 Thursday
Treadmill 33 mins 2.94 miles

2/7/20 Friday
Bench 5x185, 6x185, 6x185, 6x185, 6x185.
Row 15x55, 15x55, 15x55.

Super off my game these days. Not really sure what I weigh in at? Hopefully about 175#'s. Trying to keep moving and doing something.

12/15/19 Sunday BW = 174.0
Bench 10x135, 10x155, 10x165, 10x165, 10x165.
Pull up 5, 5, 5, 5, 5, 5
Plank 5x60 sec
Dips 20, 20, 20.

12/18/19 Wednesday BW = 173.2
Basketball 1.0 hour

12/19/19 Thursday
Treadmill 35 mins 3.43 miles

12/20/19 Friday
Treadmill 35mins 3.50 miles

12/21/19 Saturday BW = 174.8
Squat 5x135, 5x185, 5x205, 5x205, 5x195, 8x185.
Deadlift 5x185, 5x225, 5x225.

12/22/19 Sunday BW
Bench 5x185, 5x185, 5x185,  5x185, 5x185,
Pull up 7, 8, 8.
Dips 20, 20, 20.

12/26/19 Thursday
Treadmill 35 mins 2.40 miles

12/27/19 Friday
Treadmill 35 mins 2.86 miles

12/28/19 Saturday BW = 173.4
Squat box 5x135, 5x185, 5x185, 5x185, 5x185,
Reverse hyper 20, 20, 20.

12/29/19 Sunday
Bench 5x185, 6x185, 6x185, 6x185, 6x185
Planks 1min
Pull up 8, 8, 8
Dip 20, 20, 20

1/3/20 Friday BW = 175.4
Treadmill 40 mins 3.73 miles

1/4/20 Saturday
Treadmill 40 mins 3.75 miles

Cardio has gotten horrible over the last bit. trying to see some improvement.