Adarq.org

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

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

14/1/22
Chins 10, 10, 8, 3
Db BP 38kg R 5, L 7, 30kg 12, 10
Seated row 31kg 2 X 12
Inc dbbp 22kg 12, 10
Curls 20kg 8R 7L 16kg X 10 few resets grip done
Tris triangle 25kg X 13 rope 20kg X 14
Lateral raise 10kg X 10
Ysl 3kg X 10 8

16/1/22
TKE 3 X 20
SLRdls L 12kg 3 X 10 R 28kg 3 X 10
L low step up 8kg CW 3 X 20
Bw square 3 X 20 to high box
1 Leg balance R leg pushing SB against wall 3 X 1 min
Leg press L 16kg X 20, 2?3kg 2 X 10, 16kg X loads of reps
R leg pistols with TRX assist 3 X 10
Leg ext R 35kg 2 X 12 L 7kg 3 X 20 + a bunch of reps to failure on last set limited rom
Leg curl 21kg R 2 X 12, 10, L 7kg 3 X 20 lim rom
??? Forgot the rest wrote up later

Aqua jogging 30 min - tried this yesterday but didn't get much out of it, looked up technique again MUCH better this time, felt like proper cardio, got endorphins even

18/1/22
TKE 3 X 20
Peterson 3 X 20
Sl Calf raise 3 X 15
Sl balance left 3 X 1 min eye closed
Leg raises 3 X 10
Planks 3 X 10

May start logging physio stuff so I can keep tabs now its becoming a little more structured and feels more like exercise

Rom gains - now able to get a full rotation on a bike, probably at 90 degrees albeit a slight cheat with hip rise, certainly not an option for cardio yet.

Also back at work this week on a graduated return...mixed feelings!

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