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

[HokiePride]

02/20 Wednesday

Arms

 

[HokiePride]

02/21 Thursday

Chest/Delts

Incline Bench
4 @ 315 x 8

DB Pullovers
60, 75, 80, 85 x 8

Dips
4 @ BDWT x 10

PullUps
4 @ BDWT x 5

Db Curls
4 @ 40lbs x 10

 

[HokiePride]

02/22


Deads
365 x 1, 395 x 1, 425 x 1

Hip Adduction
5 @ 170lbs x 20

Hip Abduction
5 @ 220 x 25

Leg Extensions
5 @ 120lbs x 25

Leg Press
2, 4, 8, 10PL x 20

Reverse Bench
5 @ 275lbs x 10

 

[HokiePride]

02/23
Back Assault mostly consisted of cables and such.

 

[HokiePride]

02/24

Jamming on the Hammies!

 

[HokiePride]

02/25 Arms Brigade

Bicep Curl
3 Plates 5 x 5

Zottman Curls
20, 15, 10, 10 x 15lbs

Reverse Cable Curls
4 x 20

Db Bicep Curls
4 x 20

 

[HokiePride]

02/26

Flat Bench Focused
135 x 30, 30
225 x 10
315 x 10
405 x 1
415 x 1
425 x 1
435 x 1
405 x 1
335 x 10
315 x 14
225 x 20

Done
Plan to complete chest accessories with Back Focused work tomorrow. This was also done with wrist wraps & compression cuffs.

 

[DemntedCowboy]

02/26

Flat Bench Focused
135 x 30, 30
225 x 10
315 x 10
405 x 1
415 x 1
425 x 1
435 x 1
405 x 1
335 x 10
315 x 14
225 x 20

Done
Plan to complete chest accessories with Back Focused work tomorrow. This was also done with wrist wraps & compression cuffs.

I used to wear wrist wraps, and the such. Now trying to do it without all that. Amazing bench though. Doubt I will ever get that high.

 

[HokiePride]

I used to wear wrist wraps, and the such. Now trying to do it without all that. Amazing bench though. Doubt I will ever get that high.

This isn’t always done with wrist wraps and cuffs. I change back and forth just for added support but not necessary. Just trying to save strength until upcoming meet. I don’t use them until 1 month out from meet April 6-7.

This is first meet in 2.5 years due to moving and job loss. Decided to start competing again now that I’m more consistent with numbers and training. I don’t use any support for squats and deadlifting or any other lift. Everyone has their own choice as to what they utilize and when.

Appreciate your comment non the less.

 

[HokiePride]

02/27 Lets Goooo!

Leg Workout
Squats
235 x 8
315 x 5
355 x 3
405 x 3
455 x 1 {Hard as hell to complete}

Deads
365, 405, 465 x 1

 

[HokiePride]

02/28 Chest & Back

Incline Bench 4 Sets x 10 | 275 lbs
Seated Rows 6 Sets x 12 | 80lbs
Db Incline Flyes 6 Sets x 10 | 45lbs
Behind Neck Pull Down
10-12 Reps | 6 Sets
Machine Incline Press
10-12 | 6 Sets
Db Curls to Hammer Curls
10 Reps | 30 lbs
Bb Curls 21s
10 Reps | 50lbs
Hammer Strength PullDown
5 Sets x 12 | 4 Plates

Note:
Great workout considering this was done on the fly. Killed each muscle and targeted nicely. Looking to hit Hammies/Biceps tomorrow & DELTS/Traps Sunday. Looks like it may be another snow day so going DOLO without the boys possibly. Just got my new kicks to do cardio again after one of the house cats pissed on my other ones. They gave me two good years according to the time of purchase. These new ones are dope as f$&k.

 

[HokiePride]

03/02
2019 Arnold Classic weekend. Never have gone but it seems 2020 seems to be a great year to plan a trip as my physique should be coming along greatly a year out from now on this 3-5 year transformation I started. I’m into year 3. By this time I should be peaking right about this time next year but not at my best. I’ll have to find some friends to travel with as it’s an expensive trip for the great experience. 7 hrs and not including gas/food and hotel stay.

So many exercises I have yet to add to my regimen and tools. I’m excited to see where I can go.

Hammies Focused

Unilateral Hamstring Strength Leg Curl
6 Sets | 35lbs x 20

Hip Adduction
6 Sets | Stack x 30

Hip Abduction
6 Sets | Stack x 20

Leg Extensions
6 Sets | 130lbs x 20

LifeFitness Hamstring Curl
6 Sets | 115lbs x 10

Hammer V-Squat {Focused on depth & Feel}
6 Sets | 90lbs x 10

 

[HokiePride]

03/03

Rest Day! Son not feeling well and asked I stay Home. So here I am. Relaxing, fasting, resting & watching movies and chilling.

 

[HokiePride]

03/04-03/05

Rest Day! Long work Day!

 

[HokiePride]

03/06

Leg Day

Squats
4 Sets | 355lbs x 3 | 415lbs x 1

Leg Press
540lbs x 1 | 10:1:1 Tempo

RDL
3 Sets | 205lbs x 20

Seated Leg Curl
180lbs x 8 | 6:1:1

 

[HokiePride]

03/07 THURSDAY

Lt. BACK & Chest & Arms

Much work with cables d smith machines.

Reverse Bench
4 Sets | 315lbs x 10

Incline Smith Machine Press
4 Sets | 8 Plates x 10

 

[HokiePride]

03/08 Friday

Focused on Hamstrings/Biceps

 

[HokiePride]

03/11
Few days off due to work. Today begins final month of 3 month cycle. Hopefully this time next year squat and deads will be greatly improved in terms of depth, volume and strength. I’ll come back to this to see where I stand next year.

Belt less Squat
3 Sets |380lbs x 3, 440 x 1

Leg Press
10:1:1 Tempo | 520lbs

Deads
395lbs x 5

RDL
3 Sets | 225 x 15

Seated Leg Curl
6:1:1 Tempo | 195 x 8

 

[HokiePride]

3/16 Saturday

Been off for almost a week. Work obligations. Finally rested, work load reduced and ready to hit the gym with a vengeance. Time to get after these gains again.

 

[HokiePride]

3/17
Chest Day

Incline Bench
135 x 10
225 x 8
315 x 5
3 Sets | 405 x 1

Machine Flyes
8 Sets | 8 x 145lbs

Bicep curl machine
8 Sets | 8 x 120lbs

Cable Pushdowns
8 Sets | 8 x 150lbs

 

[HokiePride]

3/18
Delts : Run the rack!
8 Reps Each 60, 70, 80, 90

85 x 10,
75 x 15
65 x 20
55 x 25
45 x 30
35 x 35
25 x 40

Dips
75 Reps : Any sets and reps to hit this number.

Push Ups {Home}
15 Sets x 15 Reps

Hammer Strength Curls
8 x 8 | 125lbs

An Rollouts
2 x 8

 

[HokiePride]

03/19

Arm Assault. Tons of movements and sets.

 

[HokiePride]

03/20

Squats
135 x 10
225 x 5
315 x 3

Update: wasn’t feeling it today. Something was extremely off. I walked out the gym tired, disgruntled and disgusted. I visited a different gym and everything just felt wrong.

 

[HokiePride]

03/22
Day of rest and revisiting that crappy squat day. This is the planned workout and first 2 sets complete. Already starting off well. Amazing what a day of rest and eating can change the dynamics of a workout. I will mention I fell asleep about 10:30 and woke at 2am and been up ever since. Operating on so little sleep has become too common and needs to change. So does the 55” waiste in tooting around. Guess s that’s a baseline for next three months and maybe I can drop a few inches off of it.

Squats

135 x 10
225 x 10
315 x 8
405 x 3 x 3
465 x 1

 

[HokiePride]

03/23
Quick Session Deadlift/Lower back focus.

Deads
135 x 10
225 x 5
315 x 3
405 x 1
435 x 3 { RPE 9.8}
135 x 10

Leg Extensions
110lbs | 5 x 25

Lying Leg Curls
70lbs | 5 x 10

Hip Abduction
250lbs | 5 x 25

Hip Adduction
250lbs | 5 x 25

Played at the park with the boys. No one there so we had free reign of entire area. It was awesome although slightly cold.

 

[HokiePride]

03/24 Sunday

Chest & Arms

Incline Bench
3 Sets | Bar x 30
135 x 10
225 x 10
315 x 3
405 x 1
415 x 1
425 x 1 {Video}
435 x 1 {RPE 7}

Giant Set Biceps 5 Sets Circuit
21s x Curls
Reverse Delt Raise: 21
Reverse Curl: 21
OH Tricep Ext.: 21

Summary
Surprised myself. Next weeks target is 455lbs for a single. Chipping away at these lifts and taking time to stretch little by little, cryotherapy and chiropractor adjustments. Seems to start taking shape and helping. Need to continue with progress outside the gym like at the park: sprints, basketball, soccer, PullUps, dips, sit-ups, an rollouts and such. This summer is where I have to lean out but maintain strength. Nutrition still needs adjusting apparently but it’s slow progression.

Hit the park again. This time people were there so we stayed in another area and played football/soccer until it cleared out. Played basketball once people left so we could shoot without hitting anyones car.

Came home to some company we hadn’t seen in almost a year. Great seeing friends regardless of time not having seen them. We aren’t promised the next day/hour/minute. Have to use the time you have wisely and productively.

 

[HokiePride]

03/25
New week, fresh start let’s get to work.
Lt Chest & Back on deck.

1a. Db Bench Press 8, 8, 8, 8
b. Chin Ups: 5, 5, 5, 5

2. Db Row: 65, 75, 85, 95, 105, 110, 115, 120 x 5 Each

3. Reverse Bench Press: 315lbs | 4 x 6

4.a. Db Laterals: 3 x 15
b. BB Shrugs: 3 x 15

5. Db Pullovers: 35lbs: 5 x 10
Dips: 5 x 10

 

[HokiePride]

03/27/19

Flat Bench
335lbs | 4 Sets x 6-8 Reps
405lbs | Single, RPE 5
425lbs | Single, RPE 7
445lbs | Single, RPE ? FAIL

Hammer Strength Incline
45+25 Each Side | 5 Sets x 25 Reps

Home
Ab Rollouts | 4 x 8 Reps

 

[HokiePride]

03/29/19

Leg Extensions
25lbs | 5 x 50

Lying Leg Curls
70lbs | 10 x 10

Squats
285 x 5
345 x 3
395 x 1
440 x 3
485 x 1

Deads
475 x 1

Hip Abduction 130lbs | 3 x 50

Hip Adduction 130lbs | 3 x 50

Notes:
Best peak since 2015, when I tore my flexor tendon playing semi pro football for Indiana Tomahawks. Neglected squats and deads. No more will I ever do this again. It’s grind time. No rush on the top sets. Looking to build this brick by brick back to where I left off. Never have I ever did so much weight in same workout, this is epic. I’m beginning to understand my recovery process and what’s needed to keep this going.

Starting Weight: 382, May 2018
Current Weight: 360, March 2019

 

[HokiePride]

03/30

Cardio Only: 30 min.

 

[HokiePride]

03/31

Incline Bench
135 x 10
225 x 8
315 x 3
405 x 1
425 x 1
445 x FAIL {Wraps}
225 x 2 x 10
135 x 3 x 20

Hammer Cable Flyes
130lbs | 5 x 15Reps

Machine Curls
80lbs | 20 x 10Reps

Db Curls
35lbs | 10 x 10

Dips
360lbs Bdwt | 5 x 10 Reps

 

[HokiePride]

04/04
Flat Bench
135 x 10
225 x 8
315 x 5
405 x 1
425 x 1
405 x 1

Accessories followed.

 

[HokiePride]

04/05

Deadlifts

Deads
135 x 8
225 x 5
315 x 3
365 x 1
415 x 1
455 x 1
485 x 1 {New PR since 2017}

Accessories to follow

 

[HokiePride]

04/06

Cryotherapy, Whopper Meal w/o. Cheese then stretching,

SINGLE Leg Extensions
55lbs | 5 x 20

Lying Leg Curl
5 x 20

Hip Adduction
Stack | 5 x 20

Hip Abduction
Stack | 5 x 20

Squats
275 x 5
275 x 5
345 x 2
405 x 1

 

[HokiePride]

04/07

Incline Bench
135 x 10
225 x 5
315 x 3, 3
405 x 1, 1

Ground Base Jammer Decline
Hammer Strength Incline

 

[HokiePride]

4/10/19
Outages over. Major site work complete and things are back to normal work schedule. Time to get back on the grind. In the gym tomorrow for sure.

 

[HokiePride]

4/11/19

Colossal Bench Program
135 x 20
225 x 15
315 x 10
405 x 2
455 x 1, 1 {PR}
475 x Fail
425 x 2
405 x 2
365 x 5
315 x 3 x 8
225 x 3 x 20

 

[HokiePride]

04/13

Leg Abduction
115lbs | 5 x 50

Leg Adduction
130lbs | 5 x 50

Leg Curls
130lbs | 5 x 25

Lying Hamstring Curls
80lbs | 5 x 25

*Machine Bicep Curls btw/ each set
1 x 500

Tri-Sets
Lat Pulldown
Lat Cable Pull
Cable Crossovers

Tri-Sets
Hammer Str. Bicep Curls
95lbs | 5 x 10
Tricep Pushdowns
80lbs | 5 x 10
Bicep Db Curl
30lbs | 5 x 10

 

[HokiePride]

4/14

Incline Bench
315lbs | 4 x 8

+ Accessories

This was mainly a pump workout to hit upper chest and back. Just a day to think and get some frustrating things cleared out of my mind. Gearing up for a better and full week of training. Deads/Squats didn’t get done but mainly hit legs/back with machines and cables.

 

[HokiePride]

4/15/19 {Planned Workout}

Leg Day
Am Work

Big 4 {5 x 25}
Hip Adduction
Hip Abduction
Leg Extensions
Lying Leg Curls

Leg press/stiff leg (135lbs stiff leg between sets)
2 45lb x40 plates feet placed at the top of the leg press/single leg
4 45lb plts x30 /single leg and double leg
6 45lb plates x30
8 45lb plates x20
10 45lb plates x20
12 45lb plates x20
14 45lb plates x20
16 45lb plates x20
18 45lb plates x20
20 45lb plates x20
4 45lbs plates x20(pause at bottom feel hamstrings)

 

[HokiePride]

4/17/19

Ground Base Combo
2 Pl. and 5 x 20
4Pl. 5 x 20

TriSet {5 x 20 Each}
Lat Pulldown
Lat Pulls
Machine Curls

Low Cable Row
100lbs | 10 x 10

Single Arm Db Press SS/ Tricep Press
30lbs | 10 x 20

Machine Cable Flye
80lbs | 10 x 20

Squats
ALL SETS OF 8
135,225.275.315,365,315

PM
Lateral Raises
45lbs | 10 x 10

Ab Wheel Rollouts
Bdwt | 4 x 8

 

[HokiePride]

4/18

AM
Arm Destruction

Machine Curls
80lbs | 10 x 10

Db Hammer Curls
40lbs | 10 x 10

 

[HokiePride]

4/19

Work. Rest period. Took kids to Adrenaline. Made them happy.

 

[HokiePride]

4/20

Rest. Kiddos went to Easter Egg hunt at the gym. Fun times.

 

[HokiePride]

4/21 Easter Sunday

Enough said. The Lords Day. My official day to rest.

 

[HokiePride]

4/22

Am
Warm up {5 x 25 Each}
Leg Curl
Leg Extensions
Hip Abduction
Hip Adduction

Squat Crazy 8’s
ALL SETS OF 8
155, 265, 375, 430
{Used Totally wrong #’s since I used 55lb plates and didn’t count at by mistake and killed squats.}

 

[HokiePride]

4/26 Friday

Long work day but got it in!

Pm
Colossal Bench Program
135 x 20
225 x 15
315 x 10
405 x 3
475 x 1, 1 {PR}

Took me by surprise and hit these numbers with ease. Next week I’m going all out to 495lbs. I think I got it. This after failing two and half weeks ago, three long weeks of work with two weekends off including Easter.

Running to Lancaster plant twice today and a third time after the workout due to plant issues. I’m feeling greatly and humbled by my strength and all the support I received in the gym.

Didn’t think after failing at this weight it would be easy to lift and yet I accomplished it. Now I’m stoked to hit 495lbs. I was tired and depleted and thought after 2.5+ weeks my strength was questionable but here we are and on video. Hit it twice {475lbs}.

I must return tomorrow to hit volume and maintain strength. It’s definitely a milestone. Thank you Jesus.

 

[HokiePride]

4/27 Saturday
The Day After

Incline Bench
135 x 10
225 x 10
315 x 8
405 x 1
425 x 1

 

[HokiePride]

4/28/19
Sunday

Machine Cable Flye
80lbs | 10 x 15

Machine Curls
80lbs | 5 x 20

Double Hand Lat Pulldown
10 x 10

Sitting Lat Cable Row
85lbs | 10 x 10

Deadlifts
225 x 10, 10
315 x 5, 5
405 x 2
495 x 1

 

[HokiePride]

4/29

Repeat from previous week!

Am
Warm up {5 x 25 Each}
Leg Curl
Leg Extensions
Hip Abduction
Hip Adduction

Squat Crazy 8’s
ALL SETS OF 8
155, 265, 375, 430
{Used Totally wrong #’s since I used 55lb plates and didn’t count at by mistake and killed squats.}