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

[HokiePride]

1.19.22

Squats
2@245x8
1@295x2

Rack Pull
2@375x8

STD HAM CURL
35# | 6x15

HM Bicep Curl
Dbl Arm/Single Arm
50#/30# | 6x15

Delt Destruction
Lateral Raises ss/w
Front Raises

Db Press
35# | 4x15

Rear Delt Fly
85# | 4x15

 

[HokiePride]

1.24.22

Bench Press
Warm Up
135# | 1@10
185# | 1@8
225# | 1@5
275# | 1@3
315# x 1
365# x 1 {PR @ 6 month mark of post covid hospitalization}
225# | 2x15
135# | 2x20

 

[HokiePride]

1.25.22

Squats
175#x8
205#x5
225#x3
275#x8
315#x2

Rack Pull
275#x8
315#x5
365#x3
405#x8

Bench Press
1@285x6
2@300x5
2@315x4

Incline Db Press
60# | 3x10

Cable Fly
45# | 4x15

Mach Bicep Curl
6x15 | Single & Dbl Arm

 

[HokiePride]

1.29.22

Bench Press
2@300x3
2@335x2
1@370x1 {Slingshot}

Incline Db Press
60# | 4x10

 

[HokiePride]

1.30.22

Squats
235# | 4x5
275# x 1

Negative Deadlift
365# | 3x1

Leg Press
360# | 10:1:1

 

[HokiePride]

2.1.22

*IV Therapy drip @ Restore Lancaster
*100ml TRT {4 month since restart}

Bench Press
1@285x6 | 2@305x5 | 2@320x4

Incline Db Press
60# | 4 x 10

Machine Fly
4 x 10

Tricep Press down
4 | 10x10x10x10

 

[HokiePride]

2.4.22 FRIDAY

Lower Body work

Squats
255# | 3x5
295# x 1

Deadlifts
365#x1
365#x1
395#x1

 

[HokiePride]

2.5.22
Saturday

Bench Press
2@320x3 | 2@340x2 | 1@380x1/2

Incline Db Press
65# | 4x10

 

[Segansational]

What do you think about the IV drip? I've heard of people doing this, but haven't ever had it done before. And how often are you doing it?

 

[HokiePride]

What do you think about the IV drip? I've heard of people doing this, but haven't ever had it done before. And how often are you doing it?

The drip therapies are awesome. The place I go to is here in Lancaster, Pa called Restore Lancaster.

I started going after talking to a friend who was going after I was hospitalized for Covid-19 and died. Once I got out of rehab I was left wrecked because I atrophied so terribly. Lost 80lbs and body was wrecked. I got a bio marker assessment done and was making tons of nutrients my body needed.

I began going once a month. Everything seemed ok but I noticed a difference after two weeks that I was feeling more sluggish. I realized the difference in not getting therapies week to week. I started going twice a month after two months.

I generally feel like a million bucks afterwards but once two weeks pass I noticed how rundown I feel. You have to understand I have a very demanding job and high levels of stress since losing my father and having not only take care of my mother who I also almost lost to Covid but my family as well.

The therapies are extremely helpful and take an hour to administer. Once you go you’ll keep going back once you find the right therapy for yourself.

 

[HokiePride]

2.13.22
Happy 22nd Wedding Anniversary.

Bench
2@325x3 | 2@345x2 | 1@385x1/2

Squats
275 | 2x5, 315x1

Deadlift
365, 395, 425

 

[RegisterJr]

22 years. Wow. Congrats!

 

[HokiePride]

22 years. Wow. Congrats!

Thank you so much!

 

[HokiePride]

2.15.22

Bench Press
WarmUp
135, 185, 225, 275
2@305x5 | 2@330x3 | 1@335xF

Abs
Ab Wheel | 1x5 {Partial Rollouts}

 

[HokiePride]

2.17.22 THURSDAY

Stand. MILITARY PRESS
5x5 | 95#

Dips
5x5 | Bdwt

Shrugs
3x20 | 85#

Incline Press
5x5 | 225#

Cable Upright Row
5x3 |

Assisted Pull-up
5x3 | 70#

HMR STR Row
4x15 | 70#

Db Delt Raises
35# | 4x10
Cable Lateral Raises
5# | 4x10

 

[HokiePride]

2.19.22 SATURDAY

Bench Press
WarmUp
135, 185, 225, 275
2@310x5 | 2@335x3 | 1@340xF {2}

Abs
Ab Wheel | 1x5 {Partial Rollouts}

 

[HokiePride]

2.20.22

Squats
155x8, 205x5, 255x3, 295x5, 335x1
Dead’s
365x1, 405x1, 455x1

 

[Segansational]

2.20.22

Squats
155x8, 205x5, 255x3, 295x5, 335x1
Dead’s
365x1, 405x1, 455x1

Your numbers make me feel bad about myself, LOL.

 

[HokiePride]

Your numbers make me feel bad about myself, LOL.

Why is that?

Im just rebuilding from what I lost since being hospitalized and nearly losing my life from Covid. It has been tough. I haven’t fully explained my story but I plan to share it.

I regained the weight I lost {80lbs}, which has been helpful. I would never want someone feeling bad about themselves because what I do.

I know one day it’ll change but I’m definitely not ready for it to happen yet, although I hit the worst possible time of my life last April. I pray I never experience that again. At least anytime soon. Until then I’m going to keep working and grinding.

If your interested I can help you improve your numbers.

 

[HokiePride]

2.22.2022 Tuesday

Rotator Cuff Exercises 3x12-15

Bench Press
WarmUp
135x10, 185x8, 225x5, 275x3, 315x2
Work Sets
2@335x3 | 2@365x2 1@375x1,
405x1 {Slingshot}

Incline Db Press
35# | 4x10

Cable Crossovers
85# | 4x15

Tricep Pressdown
115# | 4x15

 

[HokiePride]

2.26.22

Bench Press
WarmUp
135, 185, 225, 275
1@335x3 | 2@365x2 | 1@385x1

 

[HokiePride]

3.1.22

Bench Press
WarmUp
135, 185, 225, 275
1@295x6 | 2@315x5 | 2@335x4

 

[Segansational]

Why is that?

Im just rebuilding from what I lost since being hospitalized and nearly losing my life from Covid. It has been tough. I haven’t fully explained my story but I plan to share it.

I regained the weight I lost {80lbs}, which has been helpful. I would never want someone feeling bad about themselves because what I do.

I know one day it’ll change but I’m definitely not ready for it to happen yet, although I hit the worst possible time of my life last April. I pray I never experience that again. At least anytime soon. Until then I’m going to keep working and grinding.

If your interested I can help you improve your numbers.

Only half serious. You move impressive weights! Even more so given the above. I've been in this game a long time and still am nowhere near those, but I'm also smart enough to know that those aren't in the cards for me. So basically I'm just jealous, and mirin'.

 

[HokiePride]

Only half serious. You move impressive weights! Even more so given the above. I've been in this game a long time and still am nowhere near those, but I'm also smart enough to know that those aren't in the cards for me. So basically I'm just jealous, and mirin'.

Ok, I understand. I do the same on IG. I enjoy the community here and on IG I built. It’s so awesome to see so many people of age and gender doing some great things in and outside the gym. A lot of it I wish I was doing or knew how to do.

 

[HokiePride]

3.3.22 Thursday

Squats
255#x3 {4Sets}
305#x1

Leg Press
540# {AMRAP}

RDL
205#x20 {3Sets}

Leg Curl
180#x8 {6:1:1}

 

[HokiePride]

3.5.22 Saturday

Bench Press

Rotator Cuff Exercises 3x12-15
Bench Press
WarmUp
135, 185, 225, 315
2@330x3 | 2@355x2 | 1@390x1/2

 

[HokiePride]

3.7.22 Monday

Deadlifts
395#x5

 

[HokiePride]

3.8..22 Tuesday

Bench Press
WarmUp
135, 185, 225, 275
1@300x6 | 2@320x5 | 2@340x4

 

[HokiePride]

3.9.22 Thursday

Deadlifts
435x2, Missed third rep

*Deadlifted too early. Hopefully next Thursday it will be ok and rest for 10 days for a final lift PR of 500lbs or more.

Assisted PullUps
Bdwt | 5x3

Dips
Bdwt | 5x5

 

[HokiePride]

3.11.22 Friday

R&R
Cardio
Sauna/Whirlpool kinda day

 

[HokiePride]

3.12.22 Saturday

Bench Press
135#, 185#, 225#, 275#
2@340x3 | 2@360x2 | 1@400x1/2

Assisted PullUp
Bdwt {-140} | 5x5

 

[HokiePride]

3.13.22 Sunday

Assisted Pull-ups
BDWT {-135#} | 8x5

Standing Military Press
95# | 8x8

Incline DB Press
75# | 4x10

Db Shrugs
75# | 3x15

Lat Pulldown
85# | 4x15

 

[HokiePride]

3.15.22 TUESDAY

Bench Press
WarmUp
135, 225, 275
1@310x6 | 2@325x5 | 2@345xF

 

[HokiePride]

3.19.22 Saturday

Rotator Cuff Exercises 3x12-15
Bench Press
WarmUp
135, 225, 315
2@345x3 | 2@365x2 | 1@405x1/2 {Slingshot}

Out from training since Tuesday but managed to hit these reps. The second set of 365# was difficult and a struggle. Needed a little help to finish but strength continues to go up at each session. So excited that I will see 405# again in a few weeks without the slingshot or {CATAPULT from METAL} the original concept.

Assisted Pull UPS
Bdwt ~ {-130#} | 8x5

Goal is drop at least 15# of assistance every few weeks as strength increases until only bands are necessary. Hit them 2-3x a week.

 

[HokiePride]

3.22.22 Tuesday

Bench Press
WarmUp
135, 225, 275
2@320x5 | 2@340x3 | 1@350x2

* Feeling great this evening.

 

[HokiePride]

3.24.22 Thursday

Deadlifts
475x1

 

[HokiePride]

3.26.22

Rotator Cuff Exercises 3x12-15
Bench Press
WarmUp
135x10, 225x10, 275x8, 315x5
2@350x3 | 2@375x1 | 1@415x1/2

Assisted Pull Up
115# | 8x5
*Moved weight up another 15lbs. Getting stronger. Looking to continue to drop 15# a month until no assistance is necessary. Hopefully by years end I can do them unassisted. I will keep working at it until I achieve it.

 

[HokiePride]

3.31.22 Thursday

No training this week due to work outage. Working 15-16hr days through today. Friday will be R&R.

 

[HokiePride]

4.5.22 Tuesday #11

Bench Press
WarmUp
135, 185, 225, 275, 315
2@330x5 | 2@360x3 | 1@365xFailed Attempt
Slingshot
365x5, 2@365x8

Failed on Raw Attempts @ 360lbs. Last weeks outage wore me out. I’m hoping to recover and still hit a raw 405, in two weeks {April 16}.

 

[HokiePride]

4.7.22

Started a Nad+ IV loading phase. Takes four days to load and begins a maintenance dose 4-8 weeks from last load. Benefits are enormous. I’m looking forward to results as I begin a cellular rejuvenation.

 

[HokiePride]

4.9.22

Back to Lab.
Folded on the 405Lb PR.
Reset my workout to build volume and strength. I have 16 weeks to hit 415lb PR. Let do it.

Day 3 of NAD+ IV Loading @ 1445

Today work begins with bench:
225lbs ~ 10x10

This will be done twice a week. Adding 10lbs a week.

 

[HokiePride]

4.14.22

Today revamping my training program and schedule.
I plan to hit Bench twice weekly, squat/dead once a week. Focus on compound movements mostly.
Ran my bench program 4 straight times and plateaued at 365lbs. I’m 4 days shy of landing in the hospital a year ago from Covid and losing my life before being resuscitated.
What a journey. I’m about 12 weeks from trying to smash my record I set years ago in the RPSPowerlifting meet. It’ll be bittersweet because the day of the meet is exactly a year from leaving the hospital with a cane and walker. Let’s go.

Bench Press
275# | 4x10, 1x8
225# | 2x15

Incline Bench
135# | 4x10
225# | 5x5

Machine Flye
5x15

Bicep Curl Machine
90# | 4x15

 

[Segansational]

Go get it brother, glad to see you still chasing after it and getting strength back up!

 

[HokiePride]

Go get it brother, glad to see you still chasing after it and getting strength back up!

Thank you so much. Appreciate you stopping in. I’m so thankful for life and a second chance. Rebuilding has been a nightmare. I’ve had a setback this month as it’s the anniversary of my life battle with Covid.

 

[HokiePride]

4.25.22

A new beginning and 7 week stretch. Let’s see if we can land at 405# just before the meet in July!

Bench Press
285# | 1x6
305# | 2x5
320# | 2x4

Military OH Press
135# | 10x1
*Plan to hit this every week with bench 2x. Add 1 rep weekly until July. No change in weight, just reps.

 

[Segansational]

Thank you so much. Appreciate you stopping in. I’m so thankful for life and a second chance. Rebuilding has been a nightmare. I’ve had a setback this month as it’s the anniversary of my life battle with Covid.

Probably mentally tough for sure. But just think of it as a time to celebrate the worst point in your health journey. Only going up from here!

 

[HokiePride]

Probably mentally tough for sure. But just think of it as a time to celebrate the worst point in your health journey. Only going up from here!

Your absolutely correct. I cherish everyday I wake up. Life is different since that experience. I don’t take anything for granted including getting out of bed.

 

[HokiePride]

4.28.22

Back on my program.
Restarted at 365# as a max.
Hitting the numbers without issue so far.

Bench Press
315# | 2x3
340# | 2x2
375# | 1xNeg.

*Actually attempted a full rep twice but got 3/4 of way. Only needed to feel the weight though.

Incline Bench
235# | 5x5
*Added 10# from previous lift.

Db Shrugs
75# | 1x20
85# | 3x20

Machine Flye
115# | 4x15

Ground Base Decline
2Pl, 4pl, 6Pl, 8Pl, 10Pl

 

[HokiePride]

5.2.22

Bench Press {Max 395#}
1@290x6, 2@310x5, 2@325x4

*Working to end this bench cycle at 395# by July 28 competition. Next meet looking to break my record at RPS POWERLIFTING at 415#. I’ve lifted more in competition but this particular one is in a local area I competed in when I first moved back home in 2017 and of course this is first competition post Covid hospitalization. Attempting to reset and return to the platform for first time in 3 years.

OH Military Press
135# | 5x2 {PR Once again}

*Strength slowly increasing and getting stronger by the workout. I have lots to do to set new trends and hit strength goals, and milestones. Everyday is a challenge mentally and physically but I’m pacing myself through it.
I have no one to rely on but me. No one coming to save me or help me but me.

 

[HokiePride]

5.5.22

Thursday

Bench Press
Warm Up
135x10, 225x10
{#4} 2@325x3, 2@345x2, 1@380x1/2
Cooldown
225x10, 185x20, 185x20

LAT Pulldown
4x15
Hammer Strength Press
4x20
Bicep Curls ss/w Hammer Curls
30# | 4x10