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

HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11.18.20

Squats
195lbs x 5
215lbs x 5
235lbs x 5

Bb Rows
4 x 5

Bb Rev Curls
4 x 10

Band Pull Aparts
4 x 20
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/22/20

Squats
135lbs x 5
225lbs x 5
275lbs x 5
315lbs x 3
335lbs x 3
365lbs x 3
405lbs x 1-3
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/27/20

BLACK FRIDAY BIG TORSO

INCLINE Bench Press
225lbs | 10 x 10

Oh Press
135lbs | 4 x 5

Close Grip Pulldown
85lbs-140lbs | 4 x 10, 10, 5, 5

DB Pullovers
75lbs | 3 x 10

Dips
Bdwt | 3 x 10

Shrugs
3 x 25

Part II
RIGHT TO BEAR ARMS

BB Curls 3 x 10
SkullCrushers 3 x 10
Hammer Curls 3 x 25
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/5/20
First workout since losing my Father Monday 11/30 to Covid.

Squats
135lbs x 10
225lbs x 10
315lbs | 5 x 5
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/21/20

Back at it!

Leg Day

Squats
135lbs x 10
225lbs x 10
315lbs | 5 x 5
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/22/20

Chest

Bench Press
275lbs | 4 x 10

Cable Flye
85lbs | 4 x 15

Hammer Strength Incline
4Pl | 4 x 10
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/23/20

Deadlifts
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/24/20

Squats
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/25/20

CHRISTMAS R&R
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/26/20

Upper Body Blitz
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/27/20

Rack Pulls | 4 x 6
265, 285, 285, 305
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12.28.20

Deadlifts
W/ 5 sec. negative 4 x 3
245lbs, 265lbs, 285lbs, 305lbs

Squats
W/ 5 sec. negative 4 x 3
245lbs, 265lbs, 285lbs, 305lbs
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12.29.20 & 12/30/20

R&R
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/31/20

Deadlifts
245lbs x 8
250lbs x 7
260lbs x 6
265lbs x 5
275lbs x 4
295lbs x 3
305lbs x 2
315lbs x 1

Bench Press
295lbs | 5 x 10
 
puccah8808

puccah8808

Legend
Awards
3
  • RockStar
  • Established
  • First Up Vote
12/31/20

Deadlifts
245lbs x 8
250lbs x 7
260lbs x 6
265lbs x 5
275lbs x 4
295lbs x 3
305lbs x 2
315lbs x 1

Bench Press
295lbs | 5 x 10
Strong numbers as always, Hokie!
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
Strong numbers as always, Hokie!
Continuing to build and maintain. Can never stop the iron game. Just reinvent the training. Thank you so much.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/3/21

Squats
315lbs | 5 x 5

Leg Extensions
5 x 20

Machine Leg Curls
5 x 20
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/5/2021 WEEK 1

Bench Press
305lbs | 5 x 10

Pec Deck Flye
4 x 10

Incline Hammer Strength
4 x 10

Dumbbell Curls
4 x 10

Dual Bisolator Curls
4 x 10

Hammer Curls
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/8/21 FRIDAY WEEK 1

Chest

Flat Bench
295lbs | 2 x 10

Close Grip
265lbs | 2 x 10

Incline Bench
245lbs | 2 x 10

Machine Tricep Push Downs
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/9/21 Saturday

Legs

Squat
135lbs x 10
225lbs x 10
335lbs | 5 x 5
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/13/21 WEEK 2

Tuesday

Chest

Flat Bench
295lbs | 2 x 10

Close Grip
265lbs | 2 x 10

Incline Bench
245lbs | 2 x 10

Machine Chest Press
8PL | 4 x 10

Seated Fly Machine
85lbs | 4 x 15

Db Curs
40lbs | 4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/14/21 Thursday WEEK 2

Light Chest

Incline Bench
255lbs | 2 x 10

Tricep Pressdown
4 x 15

Military Press
4 x 15

Dips
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/15/21 Saturday

Darius {oldest} 9th Birthday

Legs

Squats
335lbs | 5 x 10

Leg Extensions
4 x 25

Standing Leg Curl
4 x 20

Assisted Pull-ups
4 x 10

OH Chest Raises
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/18/21 WEEK 3 Monday MLK BIRTHDAY

Chest
BENCH
315lbs | 5 x 10, {RPE 9.5}

CLOSE GRIP PULLDOWN
85lbs | 4 x 10

All I had time to complete today! This will be finished tomorrow.
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/22/21 FRIDAY {Week 3}
Chest

Bench Flat
315lbs | 2 x 8

Close Grip
275lbs | 2 x 8

Incline Bench
255lbs | 2 x 8

Tricep Pushdown
4 x 20

Chest Hammer Press
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/23/20 SATURDAY

LEGS

SQUATS
335lbs | 5 x 5

OH PRESS
135lbs | 4 x 10
145lbs | 10

ST HAMSTRING CURLS
4 x 20

LEG PRESS
2PL x 20 Single Leg
4PL x 20 Single Leg
6PL x 20 DB Leg
8PL x 15 DB Leg
10PL x 10 DB Leg
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/24/21 SUNDAY

DEADLIFTS VOLUME
225lbs | 4 x 10

Hammer Strength Row
4PL | 3 x 10

Hammer Strength SLA PULLDOWN
45PL + 25PL | 4 x 15
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/25/21 Monday

CHEST

FLAT BENCH
325lbs | 3 x 10

CLOSE GRIP BENCH
275lbs | 2 x 8

INCLINE BENCH
270lbs | 2 x 8
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/26/21 TUESDAY

OH Press
135bs | 4 x 10

Hammer Strength Row
2PL x 10
4PL x 10
6PL x 10
8PL x 10

Rear Delt Flye
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/27/21 WEDNESDAY
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/28/21 THURSDAY

Squats
345lbs | 5 x 5

ISO Lateral Kneeling Leg Curl
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/29/21 FRIDAY

OFF
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
Are you asking if I’m Sick? These were prefilled out for the week. I’m adding the workouts as their completed. Ramping up for a powerlifting competition.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/30/21 Saturday {Week 5}

Chest

Bench Press
345lbs | 2 x 5

Close Grip Press
295lbs | 2 x 5

Incline Bench Press
285lbs | 2 x 5

Incline DB Press
70lbs | 5 x 10

Incline DB Flye
30lbs | 5 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
1/31/21 Sunday - 2/2/21 Tuesday

R&R
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/3/21 Wednesday

Light Bench Day

Reverse Bench
255lbs | 2 x 10

Tricep Pushdowns
3 x 15

Bdwt Dips
3 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/4/21 THURSDAY

Legs {Week 1 of FEB}

Squats
355lbs | 5 x 5
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/6/21 WEEK 6, Ed Coan Program
Chest

Flat Bench
355lbs | 2 x 5,
365lbs | 2 x 10

Close Grip
315lbs | 2 x 5

Incline Bench
295lbs | 2 x 5

OH Press
135lbs x 10
155lbs | 3 x 8
 
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Humbl3

Well-known member
Awards
2
  • First Up Vote
  • Established
Are you asking if I’m Sick? These were prefilled out for the week. I’m adding the workouts as their completed. Ramping up for a powerlifting competition.
Here in California the word sick means that something is cool. FYI
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
Here in California the word sick means that something is cool. FYI
No doubt. I thought so. I definitely appreciate the compliment. Thank you so much.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/9/21 Tuesday

Haven’t worked out since Sunday.
Today is another day off. Hopefully by the end of the weekend I’ll be able to get back to it and on track. I’ll keep you posted. Once again this will be an R&R day after working 24hrs.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/11/21

Back

Seated Lat PULLDOWN Wide Grip
4 x 10

Seated Close Grip Lat Pull
4 x 10

Hammer Strength Unilateral PULLDOWN
1Pl + 10lbs | 4 x 10

Seated OH Close Grip PULLDOWN
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
02/12/21

Legs
345lbs | 5 x 5 {W/ Belt}

*Belt hurt like hell. Been too long since utilizing one. Made sets easier. Need to get used to using it purchased on MarkBell Strong website.

Seated Leg Extension
4 x 10

Standing Hamstring Curl
4 x 15
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/13/21
Happy 21st WEDDING ANNIVERSARY

Ed Coan Program
Chest

Flat Bench
375lbs x 5 {RAW}
385lbs, 405lbs, 415lbs {ALL Slingshot} x 5

Incline Bench
315lbs| 2 x 5
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/14/21
HAPPY VALENTINES DAY

STIFF LEGGED DEADLIFT
135lbs x 10
225lbs x 5
275lbs x 5
295lbs x 5
315lbs x 3
325lbs x 3
345lbs x 1
355lbs x 1
365lbs x 1

Rack Pull
315lbs | 4 x 8
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/16/21 Tuesday , Light Day

Close Grip Bench
330lbs | 2 x 3

Overhead Military Press
135lbs | 4 x 10

Dips Bdwt
4 x 10
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/18/21 Todays Goal
Thursday

Legs

Squats
135lbs x 10
225lbs x 10
275lbs x 10
315lbs x 10
335lbs | 3 x 5
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2/19/21 Week 8

Flat Bench
395lbs | 2 x 3

Slingshot x 5
405lbs, 415lbs,
425lbs x 10

Incline Bench
325lbs | 2 x 3
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
2.20.21 SUNDAY

DEADLIFTS
 

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