Adarq.org

8/21/25 Thursday
Treadmill 45 mins 3.41 miles

8/22/25 Friday
Treadmill 45 mins 2.54 miles

8/27/25 Wednesday
Incline press 12x115, 12x115, 12x115.
Yates row 12x95, 12x95, 12x95.
Pull up 6, 6, 6, 6.

8/28/25 Thursday
Deadlift 5x185, 5x205, 5x5x225.
Dumbbell lunge 10x40, 10x40, 10x40.
Sit up board (6) 25, 25, 25.

8/29/25 Friday BW = 188.0
Treadmill 46 mins 2.42 miles

9/3/25 Wednesday
Bench 5x175, 5x185, 5x195, 5x205, 5x195, 8x185.
Yates row 12x95, 12x95, 12x95.
Chin up 6, 6, 6.

9/4/25 Thursday
Squat  5x155, 5x175, 5x185, 5x185, 5x175
Deadlift 8x185, 10x205, 10x205.

9/5/25 Friday BW = 185.6
Treadmill 45 mins 2.31 miles


9/9/25 Tuesday
Incline press 10x95, 12x115, 12x115, 10x115.
Ring chin up 5, 5, 5, 5, 5.
Dip 10, 15, 15, 15, 15.

9/10/25 Wednesday BW = 187.0
Treadmill 45 mins 3.40 miles

9/11/25 Thursday
Squat 3x175, 5x185, 5x185, 5x185.
Deadlift 10x185, 10x205, 10x215.
Sit up board (6) 30, 30, 30.

Feeling fluffy but strong. nothing nagging me physically, just far from where I should be.

Still moving forward slowly

Still around

Nobody can figure out my knee pain

5 physical therapists
5 chiropractors
1 hijamah expert
1 biomechanics expert
1 massage therapist
1 accupuncturist

Crazy stuff

I have terrible chronic neck pain in the cervical area and thoracic "squeezing pain" as I sleep. No luck with any doctor, they're useless. They look at the MRI, don't see much, so their conclusion is "you're imagining it!". They can't say "I'm just incompetent and I don't care", so they blame it on you. It's very convenient when you think about it.

10-09-25

20 min stairmaster
20 min elliptical

Notes

is what it is, woudl rtaher be  certainly

09-09-25

Walk to gym
Elliptical x 25 mins
Stairmaster x 10 mins
Calf Press x 3 sets
Machine OHP x 3 sets
Wide-Grip Cable Row x 3 sets
walk home

Notes

Left arch + right PTT pretty bad. Think I pushed too hard with the return to running every day + workouts etc.  Ah well, we go again. At least I know the route to recovery better now.

The cardio was fartlek style, went hard about 50% of the time. Cba to wear hr monitor.

- warm up

- supersets
-- 2 x [DB SLRDL + tib walk + paused SL calf raise]
-- 2 x [banded standing clam + hamstring flossing]

- climb x 35-40 mins

- squat
warmed up and just felt off/out of it. don't think i ate enough today.

- pull ups + dips
perfunctory

felt pretty weak and out of it in general. need to be more consistent with the gym.