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

8/17/19

10:30-Special Driver Point Examination

1300-Work

1430 - Gym
1hr Cardio/ 20 min. Sauna.

1730-Pool

2030-Bedtime
 
8/17/19

Cardio/Sauna/Pool
 
8/18/19

Cardio
2miles/ 50min.

Back

Rack Pulls
315lbs | 4 x 8

Leg Press
270lbs | 2 x 20

Sauna
20 min
 
8/19/19

Cardio 50min/2mi.

Sauna 25min.
 
8/20/19

Fasted Cardio 1hr / 2.4mi.

Sauna | 25min.

Note:
Feeling good, slightly tired but prepared for rest of day. Pool this evening after K-12 Orientation.
 
8/21/19

Cardio 50min/2mi.
Sauna 30min.

Day 1 Kindergarten for Darian. Joining big bro on the bus and at his new school. I heard big bro helped little bro get dressed.
 
8/22

Incline Bench
315lbs | 5 x 5

Pull Ups
Bdwt | 5 x 5

Rack Pull
345lbs | 3 x 8

Cable Pulldowns

Low Cable Row

Cardio
50 min.

Sauna
30 min.
 
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8/23
AM - Cardio 50min/2mi.
Sauna /25min.

Pm - Chest & Back

Bench Press
Bar | 3 x 30
135lbs x 20
225lbs x 15
315lbs x 10
405lbs x 1, 1, 1

Machine Cable Crossover
130lbs | 4 x 15

Wide grip Lat Pulldowns
120lbs | 4 x 10

Close Grip Pulldown
160lbs | 4 x 10

Hammer Lat Pulldown
1Pl | 4 x 10
 
8/24

Pool - 1.5 hrs.

Cold water yet soothing to the skin and muscles.
 
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8/25, Sunday

Cardio | 50min. @ 2mi.

Sauna | 25min

Note:
Going to see grandma and auntie. No weights.
 
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8/26
Monday

Cardio 50 min

Sauna 25 min
 
8/27 Tuesday

Cardio 50 min

Sauna 25 min
 
8/28/19

AM-Cardio 50min./Sauna 25min.

PM-Chest

Incline Bench
BAR | 30, 20, 15, 10
135 x 12
225 x 10
315 x 8
405 x 1
315 | 3 x 3
275 | 3 x 5
220 | 2 x 10
 
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8/29

Cardio| 50min.

Sauna | 20min.

Took kids to final trial session of karate. Hoping to continue their classes, it’s helping to build their character and confidence.
 
8/30

Cardio 50min / Sauna 20min.

No weights.
 
8/31/19

Cardio 50min/ Sauna 30min

Note:
New mark in the hot box. Cleaned up and waiting to go on a small trip with family on a boat ride. Tomorrow starts a new month. Log going to get deeper and more content. Looking forward to the transformation I’m creating and that has finally begun to come together.

Beard Growth
Began sometime this month but can’t remember number of weeks but looking forward to growing longer & thicker.

TRT
Hit year one. Had many ups and downs but still going strong with it.

#ThisIs40, #1stPhorm, #TRT, #ScotchPorter
 
9/1/19

New month, new week. Let’s get it!

Fasted Cardio | 50min.

Chest
Incline Bench
Bar | 3 x 30
135 x 15
225 x 12
315 x 7
405 x 1, 1
225 x 15, 15, 1

Machine Cable Flye
80lbs | 4 x 15

Behind Neck Pulldowns
70lbs | 6 x 10

Sauna | 20 minutes
 
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9/3/19
AM
Cardio 50min/2mi.

Sauna 25min.

PM
Still deciding what plan is.
 
9/4 Wednesday

Continuing with the process. Managed to get sleep and up at 5am. To the gym I must go before getting this day started.

AM
Cardio 50min / 2mi.
Sauna 25min.
 
9/5 Thursday

AM
Cardio 48min. / Sauna 30min.
 
9/6 Friday
Cardio 50min/Sauna 30min
 
9/6 Saturday
Cardio 50min/Sauna 30min
 
9/6 Saturday
Cardio 50min/Sauna 30min
 
9/7 Saturday
Cardio 50min/Sauna 30min
 
9/7 Saturday
Cardio 50min/Sauna 30min
 
9/8 Sunday
Cardio 50min/Sauna 30min
 
9/14/19 Saturday

Back on my game since being forced off for a week. Began with the cardio 50min/2mi & 25m Sauna Session.

Ramping up for a new meet this December to break my state record on the bench and hopefully new weight class. Only time will tell.
 
9/15 Sunday

Exercise 1: Bench Press
2 @ 370 x 3, 2 @ 400 x 2, 3 @ 440 x {Slingshot Reps}

Exercise 2: Incline Db Press {15s}
55, 60, 65, 70, 75 80, 85

Exercise 3: PullUps
 
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9/16
Cardio 45min./Sauna 25min

Biceps
Machine Curl
110lbs | 3 x 8

Db Hammer Curl
35lbs | 3 x 8

Bb Curl Day 1, wk 1
105lbs | 5 x 5
Goal:
135lbs | singles.

Cable Tricep Pushdowns
70lbs | 4 x 15
 
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9/16 Monday

Cardio 50min., 2mi.
Sauna 25min.
 
9/17 Tuesday
AM
Cardio 50min., 2mi.
Sauna 25min.

PM
Squats
2 @ 245 x 8
Rack Pulls
2 @ 375 x 8
 
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9/18/19 Wednesday
Cardio 50min. / Sauna 25min.
 
9/19/19 Thursday

Cardio 50min / Sauna 25min.
 
9/20/19 Friday

Bench
1 @ 340 x 6
2 @ 360 x 5
2 @ 380 x 4

Bb Curl
2 @ 95 x 5
2 @ 100 x 5
2 @ 105 x 5
2 @ 110 x 3
3 @ 135 x 2
 
9/22 Sunday

#4 9/22/19 to 455lbs
2 @ 380 x 3
2 @ 400 x 2
1 @ 445 x 2 {Slingshot}

Post Workout Cardio
42.30min. / 2miles

Sauna
25 min.
 
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9/23/19 Monday

Cardio: 50min/ 2miles

Sauna: 25min

Kneeling Hamstring Curls
4 x 15
 
9/24/19 Tuesday

Cardio 50min. / Sauna 25min
 
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9/25/19 Wednesday

Cardio 50min. / Sauna 25min
 
#5 9/26/19 Thursday

Bench Press
1 x 345 x 6
2 x 365 x 5
1 x 385 x F { 2 }

Bb Curls
135lbs | 3 x 3

Db Curls SS Hammer Curls
35lbs | 4 x 8
 
9/27/19 Friday

Cardio: 50min/2mi.

Kneeling Hamstring Curls
100lbs | 15, 12, 10, 8

Squats
175 x 8
205 x 5
235 x 3
265 x 5
315 x 2

Rack Pulls
285 x 8
325 x 5
365 x 3
405 x 8

Low Cable Row
140lbs | 4 x 8

Sauna: 25min
 
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9/28/19 Saturday

Cardio: 50min. / Sauna: 25min

Delts/Arms

*Darian Birthday Party
*Kids had NINJA NIGHT
 
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9/29/19 Sunday
Warm up
135lbs | 10
225lbs | 5
315lbs | 3

Work Sets
2 @ 385 x 3
2 @ 410 x 2 {Struggling with 2s}
1 @ 455 x 1/2 {Catapult}

Note:
Will drop 5lbs until next Failure test.
 
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10/1
Day 1 Squatober

Warm Up
CARDIO 50min/ 2miles

Squats
1. Back Squats
135 x 5
225 x 5
275 x 7, 8, 9

2. Standing OH Press
135lbs | 4 x 5

3. BB RDL
135lbs x 8
225lbs x 5
315lbs x 3

4. Deadlift
365lbs x 1, 1, 1 {10 seconds}

5. Sauna: 25 min.

5. Pm Home
DB RDL
30lbs | 40lbs | 4 x 15

Note:
#IntermittentFasting #Keto #Squatober #ACV #LiverFocus
 
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Day 2
10/2/19
{Based on 425lbs Squat}

Warm Up w/ Empty BB
RDL 3 x 5
Bb Rows 3 x 10
Back Squats 3 x 5

1. Back Squats
5 x 135
5 x 225
5 x 295
6 x 295
7 x 295
8 x 295

2. One Arm DB Rows
85lbs | 4 x 5

3. Bb Curls
95lbs | 4 x 10

Cardio SS w/
A. Db Shrugs 3 x 20
B. Rear Laterals 3 x 20

Pm
LISS 50min./Sauna 25min
 
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Day 3
10/3/19, Thursday

1. Back Squat
135 x 3
225 x 3
275 x 3, 4, 5, 6, 7

2. Bench Press {Off 455lbsMax}
4 @ 345 x 5

3. Tricep Pushdowns
4 x 25
 
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10/4/19 Friday

1. Back Squats
135lbs x 3
225lbs x 3
340lbs x 1, 2, 3, 4, 5

2. Chin Ups
4 x 3

3. RDL’s
4 x 5

Cardio
a. Db Hammer Curls
4 x 25
b. Band Pull Aparts
4 x 25
 
10/5/19

Incline Bench
135lbs x 10
225lbs x 8
315lbs | 5 x 5

Back {4 x 10}
Low Cable Row, Wide Grip Pulldowns, Lat Bar Pulldowns
Close Grip Double Arm Pulldowns

Bicep
Db Curl SS w/ Db Hammer Curls
30lbs | 4 x 10
 
10/7/19 Monday

1. Back Squats
225lbs x 5
275lbs x 5
315lbs x 3
275lbs x 5
315lbs x 3
275lbs x 5

2. Db Incline {5 x 5}
65, 75, 85, 95, 105

3. Bench Dips
Bdwt {368lbs} | 4 x 10

4. Db Shrugs SS/ Db RDLs
85lbs | 4 x 25/ 4 x 5
 
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