Adarq.org

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.

8/23/19 Friday
Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
Low back/ ab machine 85x20, 25x85, 20x100, 20x100, 20x100.

8/24/19 Saturday
stationary bike 45 min's 8.88 miles

8/30/19 Friday
Bench 5x185, 5x195, 5x195, 5x195, 5x195, 5x195.
BW hanging row 10, 10, 10, 10, 10.

8/31/19 Saturday BW = 168.6
Squat 5x135, 3x185, 3x225, 8x205, 7x205.
Reverse hyper 20, 20, 15

Been taking it even easier then usual. Stretching and doing my dynamic warm ups. Aside from feeling a bit fluffy, back to near 100%. Basketball starts soon so I need to get my lungs back.

8/10/19 Saturday
Bench 5x185, 5x195, 5x195, 5x195, 5x195.
Pull up 10, 8, 6.
Leg raise 25, 25, 25.

8/11/19 Sunday
Jump squats 5x45, 5x95.
Squat 2x185, 1x225, 4x225, 7x205, 10x205.

Squats are making me feel so much better lately. Feel almost explosive.

^^^^ Thanks man. just trying to stay in the game. My training, diet and lifestyle are far from ideal. But I feel good and am keeping up that extra-medium pace.

7/25/19 Thursday
Bench 5x185, 3x195, 6x185, 6x185, 6x185.
Cable row 30x52.5, 30x52.5, 30x52.5
Leg raise 25, 25, 25

7/26/19 Friday
Jump squat 5x45, 5x95, 5x95.
Squat 5x185, 5x195, 5x205, 5x195, 5x185

7/28/19 Sunday BW = 167.0
Stationary bike 50 mins 10.74 miles
Pull up BW 3x5

8/1/19 Thursday
Jump squat 5x45, 5x95
Squat 5x135, 5x185, 5x195, 5x195, 7x185.

8/2/19 Friday
Stationary bike 50 mins 7.32 miles

^^^^^words of wisdom.

 Still moving at medium pace. Haven't logged in a log bit.

5/1/19 Wednesday BW = 171.0
B-ball 1.0 hour

5/2/19 Thursday BW= 170.4
Bench 5x185, 5x205, 5x205, 3x215,
Chin up 6, 6.

5/3/19 Friday BW = 173.8
Front squat 5x135, 5x155, 5x155, 5x155.
Deadlift 3x6x225,

5/4/19 Saturday BW =173.2
Stationary bike 45mins 6.67 miles

5/8/19 Wednesday BW 170.1
b-ball 1.0 hours

5/11/19 Saturday BW = 170.3
Front squat 5x135, 5x155, 5x155.
Deadlift 5x225, 5x225, 5x225.

5/12/19 Sunday BW = 171.2
Bench 3x185, 5x205, 5x205, 5x195, 5x195.
Row 10,
Pull up 7, 7, 7.
Cable row 30x52, 30x52, 30x52
Jump rope

5/15/19 Wednesday BW= 170.0
1.5 hours b-ball

5/16/19 Thursday BW =?
100 push ups

5/17/19 Friday BW = 172.2
Front squat 5x135, 5x155, 5x155, 5x155.

5/18/19 Saturday BW = 168.2
Bench 3x185, 8x185, 8x185, 8x185,
Pull up 7, 7, 7, 7
Dips 12, 15, 17, 19

5/19/19 Sunday BW = ?
Stationary bike 45mins 8.9 miles
Pull up 7, 7, 7
Leg raise 25, 25, 25

5/23/19 Thursday BW = ?
Push ups 3x40

5/24/19 Friday BW = ?
Front squat 5x135, 5x155, 5x165, 5x155.
Lunges 3x6x45,
Leg raises 3x25,

5/25/19 Saturday BW = 170.8
Plate push ups 15, 15, 15, 15.
Hang clean and press 10x95, 10x95, 10x95
Pull up 8, 8, 8, 8.
Dips 25, 25, 25.

5/29/19 Wednesday BW = ?
B-ball 1.0 hour

5/30/19 Thursday BW= ?
Seated ohp 10x40, 12x40, 12x40, 12x40
Seated cable row 4x25x52.5,
Dips 20, 20, 20.

6/1/19 Saturday
Stationary bike 45 mins 6.40 miles

6/2/19 Sunday
Back Squat 6x135, 6x155, 5x185, 5x185, 5x185.
Deadlift 5x185, 6x225, 6x225, 6x225.

6/5/19 Wednesday
B-ball 1.5 hours

6/7/19 Friday
Seated ohp 12x40, 12x40, 12x40
Seated cable row 3x30x52.5,

6/8/19 Saturday
Back squats 6x95,  8x95, 8x95, 5x135, 3x185, 5x185, 5x185,

6/9/19 Sunday
Stationary bike 45mins 6.65 miles

6/12/19 Wednesday
B-ball 1.0 hour

6/13/19 Thursday
Squat 5x135, 5x185, 5x185, 5x185.

6/14/19 Friday
Stationary bike 45 mins 6.62 miles
Leg raise 25, 25, 25, 25.

6/15/19 Saturday
Bench 5x135, 5x185, 5x205, 5x205, 5x195.
BW hanging row 8, 10, 10.
Dips BW 15, 15, 15.

6/16/19 Sunday BW = 168.8
Deadlift 5x185, 5x235, 5x255, 5x255, 5x255.
Reverse hyper 15, 15, 15.

6/18/19 Wednesday
B-ball 1.0 hour

6/20/19 Thursday BW = 167.8
Bench 5x185, 6x185, 5x205, 7x185, 6x185.

6/21/19 Friday
Jump squat 5x45, 5x95
Squat 5x185, 3x205, 5x185, 5x185.

6/22/19 Saturday BW = 168.8
Stationary bike 50 mins 9.89 miles

6/26/19 Thursday BW
Seated dumbbell ohp 3x12x45
Pull up 6, 9, 7
Dips 20, 20, 20.

6/28/19 Friday BW =?
Calf smashing
Stationary bike 30 mins 5.50 miles


Need to be more consistent. Training partner has made some incredible improvements over the last year and that has at least kept me going through the paces. Got my knee to a place were I can load a little weight on the bar and get my full range of movement. That feels awesome!