HokiePride...{The Return}...2016

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  1. Leg Day


    Hit legs in attempt to put more beef into my leg biceps. Just keeping things simple. This is how this day went:

    Squats:
    135x10
    225x10
    315x10
    405x3
    365x5
    315x5
    275x5
    225x5

    I decided to leave once complete. I get a lot of work on the job with moving around and going up and down ladders.
    I can average 4-5 miles in the plant. I'm using it as my cardio as well as lifting my own bdywght to get work. Noticed
    detail beginning to shine through without trying. This is the perfect job to get exercise but you have to be creative to
    make it work. Once moved I will have tons of time to schedule more gym work since I use most of my off time to
    travel back home to see my wife and kids a few hrs away. Once we are moved and settled my gains should take off.
    I will be able to focus more on volume and get more rest without having to travel up the turnpike.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!


  2. I would've left after all that too. lol

    How are things with the family?
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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  3. Quote Originally Posted by RegisterJr View Post
    I would've left after all that too. lol

    How are things with the family?
    Family is doing well. I'm blessed to be working again. Not relying on unemployment but still traveling and staying with family while working. I get to see my kids every couple weeks. Sometimes sooner depending on my schedule. It could be a lot worse. Anyways, we had a great Easter. Although, today is Easter, we had a fun filled week leading up to today.

    Thursday: Easter Bunny visit at the Mall,
    Good Friday Night: Glow in the dark Easter Egg Hunt {in the house},
    Saturday: Easter Egg HUnt {Outside}
    Saturday Evening: Opened Easter Basket filled with goodies, made by Mommy.

    Coming off a long rest period and excited to get to it. Been dropping BF, left and right. Still have more to go. I will say due to the amount I'm carrying and noticing the remaining areas, I'm going to shock a lot of people when I shed the final amount. I'll give myself a 6 month review at the end of summer. The weather breaking and able to hit the track and get outside and more creative I'll kick up the Calisthenics. Let's not forget the strength I must maintain. This will a long process but healthy one. I have a new lead on YouTube. This guy is the truth. His name is C3Muscle. He does all his squatting AssToGrass. I don't care much for depth, as long as I'm doing what I'm capable of, whether it's to parallel or bottom out. This dude brings a whole new meaning to the Big Three:

    https://youtu.be/zTZw4olKv1c
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  4. My Template Going Forward


    Monday: Chest and Back (Lats)
    Tuesday: Legs and Lower Back
    Wednesday: Abs (core) and Conditioning
    Thursday: Conditioning
    Friday: Shoulders and Arms (with a bit of extra chest)
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  5. Nice log man! I'm in!
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  6. What gym is that video at?
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  7. Quote Originally Posted by JackSouth View Post
    Nice log man! I'm in!
    Welcome JS. This will be a permanent log. I do this as a hobby. I think by creating multiple logs it even confused myself when I would test products. I decided to do an all in one, forever log and share my workouts and knowledge. Hopefully, people will visit and do the same. Thank you. Welcome.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  8. IG & YouTube: C3Muscle


    Quote Originally Posted by RegisterJr View Post
    What gym is that video at?
    I'm not sure what gym he is working out of. Once again, doing research I came across this dude and was amazed at his strength on all the Big Three. He lifts continually without spotters and can squat like it's no issue. I don't think he competes in powerlifting. I found him on IG. I then researched his YouTube page.
    I found so much info on IG, it's a never ending gathering of workouts, food options and dieting. The world we live in as bodybuilders, power lifters and cross fitters is small when it comes to the gyms we attend across the country. Go online on IG, Twitter, YouTube, it's an endless pit. It's crazy how the internet has linked us together.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  9. March 29, 2016: Cobra Back/Fat Man HIIT


    I hit the gym yesterday after beginning a new stage in my conditioning and strength protocol. I decided to attack my lats old school. I paid for it afterwards. I almost got into an accident on my 30 minute drive back to home base. I was sitting on the coach and inadvertently passed out. I didn't realize just how hard I hit the weights and cardio. I think I have found my formula to a leaner, meaner self. It's going to be EPIC.

    If you just hang on. You will see the work I put in. You will see why I never posted a pic. You will see results. Many of my friends and family think I'm all talk. Yeah, I wouldn't admit to myself just how much BF I was and currently carrying but when you see the rolls disappear, the tummy tighten, the lats widen, the obliques' separate, the quads harden, and your strength increase; yeah I found my formula. I could become a cardio junky and run until I pass out, lose muscle, strength and look scraggly like a bobble head. It's more fun to have experimented all this time and found, the formula to put it all together. To do what people say is impossible, lose fat and gain muscle at the same time. I'm living it. I'm doing it in stages. Hold on and I will reveal not only to you but the world what is possible at my height, weight and age.

    Lats
    BB ROWS {Overhand}
    135x10
    225x10
    275x10
    315x5x5

    Lat Pulldown {Wide}
    130x4x15 {Concentrated on width and depth}

    Lat Pulldown {CLose Grip Handle, Sitting Reverse}
    130x4x15

    Double Arm DB Row
    35x10
    45x10
    55x10
    65x10
    75x10
    85x10
    95x10
    105x10
    115x10
    125x8
    135x8 {Normally I would revers this on the way down in tens beginning with 130..120..110..etc}

    Machine Pullover
    130x4x15

    FatManCardio {HIIT}
    25min {2.1 Flat/8.0 Incline, 3.0mph}

    Yes, this was challenging for me on the cardio side but understand my height and weight. I do not look the way most believe. This is a prequel to what I will do once June hits. I figure I have April/May to get acclimated to beginning FatMan Sprints. Trust me I call it that for a reason. It's for me remain humble and get acquainted to what I allowed my stamina and conditioning to become. Like I said come August I will post a pic regardless of where I will be. I'm sure I will be close to what I wish to be.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  10. This motivates the f#ck out of me!! Keep goin and don't stop for nothing! And for gods sake keep posting!!

  11. Quote Originally Posted by JackSouth View Post
    This motivates the f#ck out of me!! Keep goin and don't stop for nothing! And for gods sake keep posting!!
    No doubt, JS. I definitely will. This log will be broken at times due to travel and working in two different cities, same state. It will become the norm once my wife and kids are settled with me in our hometown post selling our house. No worries, I will continue this as my main log. I had others on other sites and they got deleted. This is here to stay. No matter how little responses I get. I'm going to build on it. Stick around bud. Thanks again for your support. I promise to try and keep it interesting.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  12. Final Gym workout for the week


    I will travel back home tonight following my 12HR shift. I at-least got two gym days in before having to travel back. Grinding to continue building on my strength and BF loss. Key word BF loss. Scale weight is just a number. I seen my surgeon about my middle finger last week. My left hand where I tore my flexor tendon, middle finger, playing semi pro football with the Indiana Tomahawks, May 2, 2016. Surgery occurred May 18, 2016. I'll have to post that picture I plan on making a poster. This way you will get an idea of who I am but not my current look. You will get that later. Anyway, I still don't have full mobility in left hand or strength but I do enough to get it work, maybe over time I can get the scar tissue to release a bit more to get more flexibility. It hinders me doing any kind of ground work, burpees, push-ups, and such. We shall see over time. He refuses to go back in and clean up the scarring. I'll have to live with it basically.

    Whatever, hitting the weights I did what I do best, chesticles. If I haven't mentioned this before, I follow a few people on Youtube. Mainly, Mike Rashid. He inspired me and changed my entire outlook and programming. When you see the volume under this program don't panic or think it's unreal. I do it. I do it alone until I can chase someone for a spot.

    Flat Bench
    135x20
    225x15
    315x10
    405x3
    455x1 {Slingshot}
    455x1 {Slingshot}
    425x1 {Left one in the tank}
    405x2
    365x5
    315x8
    275x8
    225x20

    Delt Lateral Raise
    25x3x30

    FatMan Dips
    BDWT 5x5

    Yes, I'm all natural. No I'm not on TRT. No, I don't or have taken PH's. I utilize numbers. I can tell you how I did it. People never believe me. I can give you all the info and no one gives me feedback. I have proven what I do works. I was only able to lift 135lbs 3.5 mo. post surgery and it was shaky. I had people running up to me asking if I needed a spot. It was quit embarrassing. I dug into my records, pulled my old programs, revamped them and went to work. I have yet to get my squat and dead back up but it's coming. Stay tuned.

    Workouts will continue at home but switching to calisthenics until next Tuesday.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  13. Nice man! I like the volume that you use. I like high volume aswell. Find that to work better.
    Btw, what slingshot do you have?

  14. Quote Originally Posted by JackSouth View Post
    Nice man! I like the volume that you use. I like high volume aswell. Find that to work better.
    Btw, what slingshot do you have?
    JS, i have the Red Slingshot & Original {Catapult} made by Metal. I also have the slingshot arm bands & Metal wrist wraps. Depending on how i feel i utilize them individually or not at all.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  15. HokiePride...{The Return}...2016


    Nice! Maybe time to get the black one "Maddog" since you are benchin a bit over 400?
    I have the blue one "reactive" my self and I'm probably gonna upgrade soon since I'm bench 300.

  16. I have the blue and it's a little light. I guess it works for me, but my bench is way lower than yours Hokie.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  17. Quote Originally Posted by JackSouth View Post
    Nice! Maybe time to get the black one "Maddog" since you are benchin a bit over 400?
    I have the blue one "reactive" my self and I'm probably gonna upgrade soon since I'm bench 300.
    I'll stick with the red, it still has it's benefits as long as you use it correctly. No need to switch. It's no different than playing with the volume, sets or weight. You can progress continually no matter which you use. Just make the proper adjustments. Then, lift Raw on occasion. It eliminates the percentages if done correctly.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  18. Quote Originally Posted by RegisterJr View Post
    I have the blue and it's a little light. I guess it works for me, but my bench is way lower than yours Hokie.
    Your bench is your bench. Don't let anyone tell you otherwise. Set your goal and achieve it. I was stuck on 315 for years until I researched how to improve it. I then was stuck on 405 for over a year and half. I got back in the game and figured another way to push past the plateau. I did it all based on numbers and a chart I use.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  19. HokiePride...{The Return}...2016


    So we have hit April. A new month, fresh start of my continued transformation. Plan to stick to my template I have outlined earlier. I may do a few double sessions considering I have plenty of time to throw a few in. I will continue with FatMan HIIT and report progress. I guess it would help if I activated the MyZone monitor I earned from the gym when I signed up 8 months ago. It would definitely help with tracking my conditioning. Tomorrow I will begin with Chest. I have a stint of pain which has been a thorn in my left delt since getting a shot there. It has prevented me from doing twice a week benching. Although, I've been forcing it for the last few weeks for a single bench day. Any other activities doesn't bother it so much. I will see what happens and may have to utilize my fail safe for a few weeks before continuing RAW, the slingshot. I have been resting for the last five days so it's go time. My goals are to get lean and remain strong. Stay tuned, ask questions, make comments and see you all soon.

    Todays Plan: @reg
    I went back and changed the original plan. This has been edited to begin a new wave load. Anyone wanting to see how I did it the first time, can watch how I used nothing but numbers and pure hard work. Reason I'm beginning from the first wave I completed is because my left shoulder is giving me issues. I can't load it with much weight. I've been battling this for almost a month. I went to the gym and I came to the conclusion I have rebuild it again. So here it is, back to the beginning.


    #InternationalChestDay #ChestLandingStrip

    Lehgo!
    Flat Bench Press
    Warm Up!
    135x20, 225x15, 315x5
    Work Set
    285x3, 300x2, 315x1
    290x1, 305x2, 320x1
    295x3, 305x1, 325x1

    Incline Bench Press
    135x10
    225x10
    275x8x4
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  20. Back Attack #1, April 6


    I decided to hit Back with a bit of Chest. This is due to my focus and goal of accentuating the V-taper on my 6ft frame. I love hitting back and it's the main component that determines your best lifts whether it's bench, squat, dead pullups, etc. The stronger it is, the more PR's you will hit.

    Lat Pulldown {Overhand, wide}
    4 x 15

    Lat Pulldown {Underhand Close Grip}
    4 x 15

    Straight Arm Pulldown
    4 x 15

    Seated Close Grip Pull
    4 x 15

    Incline Bench
    135 x 15, 225x10, 275x8, 315x4x3

    DB Flye Flat
    4 x 15

    BB Row {Overhand}
    135x10, 225x10, 275x8, 315x5
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  21. Back Attack 2, Day 2, April 7, 2016


    Hit the gym after receiving a call for OT. This makes second day in a row. I was called yesterday and had to finish up fast. I never got the chance to do my FatMan Cardio. I've been slacking on it hard. I did figure out I can do pullups again. This is epic, especially at my current bodyweight. Not only can I do close grip, I can hang wide and do them for reps. Their not totally chin to bar but I have a long way to travel with such long arms and frame. Believe me it works for me. My form and volume can only improve from here.

    Began this workout with:

    Striaght Arm Pulldown, ss w/ Facepulls
    15 x 4, 15 x 4

    Machine Chest Flyes: {3 way, Top, Mid, Bottom}
    15 x 4

    Lateral Raises Mid, Front, Rear
    25lbs, 25lbs, 25lbs x 15 x 4

    FatMan Wide Grip PullUps
    5 x 3 {15 Total}

    Machine Pullover
    15 x 4
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  22. Day of Rest, April 8, 2016


    So much on my plate. So much, to do and take care of. The gym is the only way to calm the beast within. I had to throw in the towel. I have a three day stretch at work over the weekend @ a total of 36hrs and then a few days off unless some OT opportunities come up. I would definitely, take if it comes up. Anyways, still having issues from my Left Middle finger, rigid as a board with a small permanent flex. This makes anything involving push up or flattening my hand difficult. I still can't lay it flat fully or flex and make a complete fist. I'm doing what I can to deal with it. Since surgery I realize I only gained my bench and gotten stronger. Now it's time to add in Deadlifting and Squatting but more intense than in the past. Found some great videos of guys hitting them hard and figured I can only pack on more muscle if I keep nutrition on point and utilize proper form, depth and control. The quest is on. Operation Get Lean is in full effect.

    Tomorrow session will include: Delts/Traps/Arms/some Chest

    Standing DB Curls
    25x15
    35x12
    40x10
    50x8

    Standing BB Curls, Triset
    60x12
    40x12
    20x12

    EZ Reverse
    70x20
    70x20
    70x20

    Rope pushdowns
    80x15
    90x15
    100x20
    100x20
    100x20
    100x20

    BW Dips
    5 x 5

    Close Grip Bench
    135x8
    225x8
    315x8

    BB Shrugs
    135x15
    225x15
    315x15
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
  23. Leg Day, April 9th, 2016


    Saturday
    Exciting, it's the return of the LFL! Yes, that's right, tonight is opening day. I Love this league, these women are titans and have a ferocity that is unmatched. Too bad I'm not home watching it but my trusty DVR is capturing every moment. The ladies are sexy, beautiful and play one of the best sports in the World and in lingerie. Anyways, this afternoon was Leg Day. I hit them from every angle.

    Squat
    Hack Squat
    Leg Press
    Stiff Legged Deadlift
    Seated Leg Curl
    Standing Leg Curl

    https://youtu.be/897xT--s1oY
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  24. I can see why you like the league. LOL
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  25. Sunday, April 10

    R&R day, looking forward to beginning a new week. Been on this long journey to drop bf and lean up. I finally getting a handle on my own body, nutrition, training, rest, sleep timing and balance with work & family. It's funny I find tons of info online and ask others questions hiw they achieved the aesthetic look and what diet they ate or cardio and I get no answers. On the same note they'll post pictures if their striated body parts and abs and leave a long synopsis about how hard it to achieve this look and hie it's not important to them to have abs, yet your showing them off. Then leave a long explanation about their feelings of depression and fit shaming they experience but won't go into detail to help someone whi is after this look. I find this amongst men:woman. Yet I'm supposed to be disappointing and feel for you because it's not a 24/7 look you can maintain. I call BS, you know what, I almost got it figured out and won't need your explanations. I won't go and create a site to charge people for their individual plans which seems to have flooded the internet.
    Sure i know it takes a great nutrition profile, cardio and medium to heavy lifting with high volume....oops did i just spill the beans....but it takes time and commitment. With that being said.....ill post mine when they poo.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!
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