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

HokiePride

HokiePride

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8/4 Tuesday

Leg Day

Squats
Bar | 10, 10
135lbs | 10
235lbs | 4 x 5
275lbs | 1

Leg Press
360 x 10 {Tempo 10:1:1}

Deadlift
365lbs | 3, 3, 3
 
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HokiePride

HokiePride

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8/8/2020 Saturday

Chest
Warm Up
135lbs x 5
225lbs x 5
315lbs x 5

Work Sets
405lbs x 1
425lbs x 1
435lbs x 1

Cable Flyes 4 x 15
Lat Pulldowns 4 x 15
Lat Cable Rows 4 x 15

Bench Press
225lbs | 3 x 10

Close Grip Bench
225lbs | 5 x 5

Tricep Press down
4 x 25
 
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HokiePride

HokiePride

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8/9/2020 SUNDAY

DEADLIFT PARTY

Top Weight:
455lbs x 1
 
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HokiePride

HokiePride

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8/10/2020 MONDAY

Armageddon

Lots of Arm work Biceps/Triceps
 
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HokiePride

HokiePride

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8/11/20 TUESDAY

Chest Volume Day

Warm Up
135lbs | 10
225lbs | 10
275lbs | 10

Work Sets
345lbs | 5 x 5

Cool down
225lbs | 4 x 10 {Wide}

Cable Flye
20lbs | 5 x 15
 
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HokiePride

HokiePride

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8/14/20 SATURDAY

Chest Volume Day

Warm Up
135lbs | 10
225lbs | 10
275lbs | 10

Work Sets
355lbs | 5 x 5

Cool down
185lbs | 4 x 10 {Wide}

Cable Flye
20lbs | 5 x 15
 
HokiePride

HokiePride

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8/18/20 TUESDAY

Chest Volume Day

Warm Up
135lbs | 10
225lbs | 10
275lbs | 10

Work Sets
365lbs | 4 x 5, 1 x 4 {Need to hit all 5}

Cool down
185lbs | 4 x 10 {Wide}

Cable Flye
20lbs | 5 x 15
 
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HokiePride

HokiePride

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Still going strong in here I see! Keep it up Hokie!
Thank you for stopping by. I don’t get many visitors on my log. I definitely found a way once gyms opened here in Pa to continue on my journey. Much appreciated.
 
HokiePride

HokiePride

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8/20/20 LOWER BACK/LEGS

THURSDAY

Squats
Bar | 10, 10
135lbs | 10
225lbs | 10
275lbs | 2 x 5
315lbs | 1 x 1

Leg Press
460 x 10 {Tempo 10:1:1}

Deadlift
365lbs | 1 x 1
395lbs | 1 x 1
425lbs | 1 x 1
 
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HokiePride

HokiePride

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8/25/20 Wednesday

Chest Volume Day

Warm Up
135lbs | 10
225lbs | 10
275lbs | 10

Work Sets
365lbs | 4 x 5, 1 x 4 {Need to hit all 5}

Cool down
225lbs | 1 x 10
185lbs | 1 x 10
135lbs | 2 x 10

Cable Flye
20lbs | 5 x 15
 
HokiePride

HokiePride

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8/29/20

Chest Volume
 
HokiePride

HokiePride

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9/1/20

Chest {Power}
135lbs | 10
225lbs | 10
275lbs | 7
315lbs | 5
405lbs | 1
425lbs | 1
405lbs | 1, 1, 1

Cool down
275lbs | 10
225lbs | 15
135lbs | 20

Now that I have some normalcy in my life I can get to full workouts and not neglect other areas. Last two months were a blur. Got it in when I could fit it in. Time to get back to a daily routine.
 
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HokiePride

HokiePride

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9/8/20

Chest {Power}
135lbs x 10
225lbs x 10
275lbs x 7
315lbs x 5
405lbs x 1
425lbs x 1
440lbs x 1
445lbs x 1
405lbs x 1
365lbs x 1
315lbs | 3 x 5

Cool down
275lbs | 5 x 5

*6 Day work stretch, fatigued and one meal in and pulled this off. Work still hectic, long hours with limited sleep. Only maintenance of Bench Press. Soon will be back on track once work gets some normalcy.
 
HokiePride

HokiePride

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9/13/20

Down with the Thickness

Incline Bench
135 x 10, 135 x 10, 225 x 7, 275 x 3 x 5
Ss w/ Cable Wide Grip Pulldown 5 x 5

Incline Bench Press
275lbs | 3 x 4
Ss w/ Close Grip Cable Pulldown

Incline Bench
275lbs | 3 x 3
Ss w/ Seated Cable Pulls 3 x 3

Incline Bench
225lbs | 5 x 5
Ss w/ Machine Flye 21s
 
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HokiePride

HokiePride

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9/14/20

Cryotherapy 1000

PreWorkout
Red Light Therapy 1630

Pulldown Extensions

Hammer Strength Ground Bass Twist Combo

Hammer Strength Ground Base Decline
 
HokiePride

HokiePride

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9/16/20 Week 1 w/ Added Therapies

PreWorkout
Red Light Therapy Session 2

Legs
Squats 275lbs | 2 x 5, 315lbs x 1
Dead’s 365lbs, 395lbs, 425 x 1
Leg Press 360lbs | 1 x 10

Post Workout
Sauna

Picked up some goodies at Vitamin Shop
*Sweet Sweat
*GI Juice
*RPG
*Med Kit
 
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HokiePride

HokiePride

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9/25/20

Started vacation & about to get back on my routine. Work just been extremely hectic. Killing my workouts but I’m staying the course.

Chest {Power}

Bench Press
135lbs x 10
225lbs x 10
275lbs x 7
315lbs x 5
405lbs x 1
425lbs x 1
440lbs x 1
445lbs x 1
405lbs x 1
365lbs x 1
315lbs | 3 x 5

Cool down
275lbs | 5 x 5

OH Press

Devil Press

Cable Flye

Sauna: 30min

Hydro message 10min
 
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HokiePride

HokiePride

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Legs

Prework
Cardio: 2.0 @ 15min

Leg Extensions
4 x 25

Squats
Bar x 10, 10
135lbs x 10
185lbs x 8
225lbs x 5
275lbs x 3
295lbs x 5
335lbs x 1

Deadlifts {Negs}
365lbs x
405lbs x
455lbs x
 
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HokiePride

HokiePride

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09/30/20

Cardio: 30min

Prepped for SQUATOBER!
 
HokiePride

HokiePride

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10/1/2020, {SQUATOBER 2020} THURSDAY DAY 1

1. Squats
Bar x 10, 10
135lbs x 10
225lbs x 5
245lbs x 4
265lbs x 3
280lbs x 2
300lbs x 1

2. A. Chin Up
3, 3, 3, 3
B. Bb Row
10, 10, 10, 10

3. Bench Press
315lbs | 6 x 6

4. a. DB Lateral Raises 3 x 10
b. Band Pull Aparts 3 x 20

Cardio
a. Bb curls 4 x 10
b. DB Shrugs 4 x 20

30min Cardio
 
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HokiePride

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10/2/20 SQUATOBER {FRIDAY} Day 2

Squats
175lbs | 3 x 10
225lbs | 4 x 7
275lbs | 5 x 4

Cardio: 30min walk @ 2.0

Red Light Therapy: 13min

Hydrotherapy: 10min
 
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HokiePride

HokiePride

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10/3/20 SATURDAY {SQUATOBER} Day 3

R&R

Cardio Walk: 30min. @ 2.0
HydroMassage: 10min
Sauna: 20min
 
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HokiePride

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HokiePride

HokiePride

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10/4/20 SUNDAY {SQUATOBER} Day 4

R&R

Cardio Walk: 30min. @ 2.0
HydroMassage: 10min
Sauna: 20min
 
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HokiePride

HokiePride

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10/5/20 MONDAY {SQUATOBER} DAY 5

Off Vacation

I. Squats {5 Reps Each @ 2.5min Rest}
225, 245, 275, 275, 275

2. Snatch Grip Dead’s
245lbs | 3 x 5

3. Chin Ups
5 x 3

4. Straight Bar Curls
4 x 5

Cardio
DB Rear Lateral Raise 3 x 20
DB Hammer Curls 3 x 20
DB Shrugs 3 x 20

Evening Walk
30min
 
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HokiePride

HokiePride

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10/6/20TUESDAY {SQUATOBER} DAY 6

Squats
245lbs | 5
265lbs | 5
285lbs | 5
295lbs | 3
315lbs | 2 x 3

Bench Press
335lbs | 5 x 5

OH Bb Press
3 x 5

Cardio:
Cable PressDown
4 x 25
Bb Shrugs
4 x 10
 
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HokiePride

HokiePride

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10/7/20 WEDNESDAY {SQUATOBER} Day 7

1. Squats
225lbs | 4 x 4, {5 sec tempo}

2.a. DB Pullovers
75lbs | 4 x 5
b. Rev. Bb Row
4 x 5

3. Heavy Alt. DB Curls
4 x 5

4. DB Concentration Curl
3 x 25

Cardio
30min

*NOTE
ACTUALLY DONE ON 10/13/20. Work caused several days behind on SQUATOBER. This will definitely continue into November 2020.
 
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HokiePride

HokiePride

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10/8/20 Day 8, SQUATOBER {THURSDAY}
{MISSED}

1. Squats
245lbs x 5
275lbs x 5, 5, 5

2. Bench Press
275lbs x 5
295lbs x 5
315lbs x 5
340lbs x 4
350lbs x 4
365lbs x 3
365lbs x 3

3. Front/Side/Lateral Raises 15 Reps Each
3 Rounds

4. California Press
4 x 10

CARDIO
Cable PressDown 4 x 25
 
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HokiePride

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Day 9, {SQUATOBER} 10/9/30 FRIDAY


1. Squats
275lbs | 4 x 7

2. Front Squats
3 x 5

3. Squats
225lbs | 4 x 8

Cardio
dB RDLs | 3 x 10
DB Goblet Squats 3 x 10
 
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HokiePride

HokiePride

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Day 10 {SQUATOBER} 9/10/20 SATURDAY
{R&R}
 
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HokiePride

HokiePride

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Day 11 {SQUATOBER} 10/11/20 SUNDAY
{R&R}
 
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HokiePride

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*Note 10/14/20

Almost caught up from last week on SQUATOBER. I missed several days due to work soI had 6 days off and picked up this week from last week. I’ll end up a week into November instead of ending on Oct 31. Yet I’ll still complete the month of SQUATOBER, take a few weeks to recoup and get ready for DEADCEMBER.
 
HokiePride

HokiePride

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10/18/20

On Day 12, SQUATOBER Due to week off!

Squats
135lbs | 10
225lbs | 5
245lbs | 5
265lbs | 5
295lbs | 4
295lbs | 4

Bench Press
315lbs | 5 x 5
 
HokiePride

HokiePride

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10/19/20 REST DAY
 
HokiePride

HokiePride

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10/20/20
Deja Vu
On Day 13 of SQUATOBER

Squats
135lbs | 10
225lbs | 5
245lbs | 5
265lbs | 5
295lbs | 4
295lbs | 4

Bench Press
315lbs | 5 x 5
 
HokiePride

HokiePride

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10/21/20 Day 14 of {SQUATOBER}

Squats
225lbs | 3
285lbs | 2
265lbs | 3
315lbs | 2
300lbs | 3
335lbs | 1

2. BB OH Standing
4 x 5 | 135lbs
1-Arm DB Row
4 x 5

3. Heavy DB Curl
5 x 5

Cardio
Squats
1 x 15 @ 135lbs
Snatch Grip Deadlifts
3 x 10 @ 185lbs
 
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HokiePride

HokiePride

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10/22/20 SQUATOBER DAY 12

Squats
4 x 4 @ 235lbs

Bench Press
295x5, 315x4, 340x3, 365x2, 385x1
295x6, 315x5, 340x4, 365x3, 385x2

Cardio
BB Bent Over Rows
4 x 5

30min Walk
 

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