Adarq.org

9/18/23 Tuesday
Deadlift 6x185, 6x205, 7x225, 7x225, 7x225, 10x205.
Leg press 15x320, 15x320, 15x320, 15x320.

9/19/23 Wednesday BW = 174.2
Bench 5x165, 5x185, 7x185, 6x185, 7x185.
Row 12x75, 12x75, 12x75.
Dip 25, 25, 25.

9/20/23 Thursday BW = 177.4
Treadmill 45 mins 3.46 miles
Pull up 8, 8, 8, 8.

9/21/23 Friday BW = 177.2
Treadmill 35 mins 2.70 miles

9/26/23 Tuesday
Squat 2x185, 1x205, 1x225, 5x195, 5x195, 5x195, 8x185.
Dumbell lunge 10x40, 10x40, 10x40.

9/28/23 Thursday BW = 176.2
OHP 12x95, 12x100, 10x100.
Pull up 8, 8, 8.
Row 12x75, 12x75, 12x75.
Dip 25, 25, 25.

9/29/23 Friday BW = 177.0
Treadmill 45 mins 3.21 miles

10/3/23 Tuesday
Deadlift 5x185, 5x205, 5x225, 8x225, 8x225, 10x205.
Leg press 15x320, 15x320, 15x320, 15x320.

10/4/23 Wednesday
Bench 5x165, 5x185, 7x185, 7x185, 7x185.
Chin up 10, 10, 10.
Dip 25, 25.

10/10/23 Tuesday
Squat 5x175, 3x195, 2x205, 1x215, 1x225,
5x205, 7x205, 7x205.
Dumbbell lunge 10x40, 10x40, 10x40.

10/11/23 Wednesday
Ohp 12x100, 12x100, 11x100
Lat pull down 20x100, 20x100, 20x100.
Leg raise 25, 25, 25.

Spend some hours digging ditches over the last few days. This is a much better routine then I have been doing as of late...

8/2/23 Wednesday
Bench 5x165, 5x185, 7x185, 6x185, 5x185.
Row 12x75, 12x75, 12x75
Chin up 6, 7, 7, 7, 7.

8/3/23 Thursday
Treadmill 35 mins 2.75 miles

8/4/23 Friday
Treadmill 35 mins 2.72 miles

8/8/23 Tuesday
Squat 3x165, 3x185, 1x205, 1x215, 5x195, 5x195, 5x195, 5x195, 5x195.
Leg press 12x320, 12x320, 12x320.

8/9/23 Wednesday
Bench 5x165, 5x185, 5x195, 5x195, 5x195, 5x195,
Row 15x75, 15x75, 15x75.
Dip 25, 25, 25.
Pull up 6, 6, 6,

8/10/23 Thursday
Treadmill 45 mins 3.33 miles
Pull up 6, 6, 6.

8/15/23 Tuesday
Deadlift 5x18, 5x205, 6x225, 6x225, 6x225.
Dumbbell lunge 12x40, 12x40, 12x40.

8/16/23 Wednesday
Ohp 12x35, 12x35, 12x35
Pull up 10, 10, 10.
Dip 25, 25, 25.
Leg raise 25, 25, 25.

Still keeping it super simple.

Need to check my weight as it feels I have gained a couple.

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.