Adarq.org

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.

10/19/19 Saturday
Stationary bike 45 mins 6.23 miles

10/20/19 Sunday BW = 79.1 kg
Jump squat 5x45, 5x95.
Squat 5x135, 5x175, 5x185, 5x195, 5x185, 12x175.
Leg raises 30, 30, 30.

10/23/19 Wednesday
B-ball 1.0 hour

10/24/19 Thursday BW =
Squat 3x185, 3x205, 3x225, 3x205, 3x185.

10/25/19 Friday BW = 172.2
Bench 5x185, 5x195, 5x200, 5x195, 5x190
Pull up 8, 8,  7
Dip 20.

10/26/19 Saturday BW = 171.6
Stationary bike 45 mins 6.88 miles

10/27/19 Sunday BW = 172.2
Stationary bike 45 mins 8.49 miles

10/30/19 Wednesday
B-ball 1.0 hour

10/31/19 Thursday
Jump squat 5x45, 5x95
Deadlift 5x185, 6x235, 6x235, 6x235, 6x235
Reverse hyper 20, 20, 20.

11/1/19 Friday
Stationary bike 45 mins 6.76 miles


Man oh man, when I write it out like that it seems pretty bad lol

9/15/19 Sunday
Bench 5x155, 5x175, 5x185, 5x195, 5x185, 7x175.
BW hanging row 12, 12, 12,  12.

9/18/19 Wednesday BW = 168.8
B-ball 1.0 hours

10/3/19 Thursday BW=?
Jump squat 5x45, 5x95.
Squat 5x135, 5x185, 5x185, 5x185, 5x185.

10/4/19 Friday BW = 171.2
Pull 6, 6, 6, 5
Dumbbell bench 12x60, 12x60, 10x60, 11x60.
Dip 20, 20, 15, 12
Row 20x45, 20x45.

10/11/19 Friday BW = 78.8kg
Jump squat 5 x45, 5x95
Squat 5x185, 5x195, 5x205, 5x195, 5x185.

10/13/19 Sunday
Bench 5x185, 5x195, 5x200, 5x195, 5x190
Lat pull down 15x100, 15x100, 15x100.
BW hanging rows 12, 12, 12.

10/17/19 Thursday
Squat 3x185, 4x225, 7x205, 7x205.
Reverse hyper 20, 20, 20.

10/18/19 Friday
Dumbbell bench 12x60, 3x10x65
Lat pull down 4x10x110
BW hanging rows 3x10

Took it pretty easy over the last month. Went on a family vacation for the first time in years and was generally a glutton.
Now I am feeling it.