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

10.22.17
Cardio & Bench
 
10.23.17
Cardio & Arms
 
10.24.17
Cardio Only
 
10.25.17
Two-A-Day Cardio & Incline Bench: 5x5 @ 315
_ A few accessory movements
 
10.26.17
Legs & Cardio
 
10.27.17
Trunk or Treat @ Elementary School. Day Off. Vacation All Week until Monday.
 
10.28.17
Off from gym for the weekend. Taking time to asses goals, current body composition and retirement planning.
 
10.29.17
Trying to get back into the swing of things. Final day of vacation. Really taking in life and choices made good and bad that landed me into this position.
 
10.30.17
New week. So was my workout. Only worked on a few movements for chest. Helped niece to get started on her training goals for Naval boot camp. Exciting times for her and her twins to get a new lease on life. Golds was gracious enough to allow her a complimentary training session and kid watch for entire workout. That was awesome. Especially since this is first the cousins met and played together. They have never seen each other until today. Then coming to the house for a short stay, I got to see them interact with my kids as they laughed and ate together. It was great.

Incline Bench:
325 3x3
Close Grip Bench
315 4x6-8
 
10.31.17
Happy Halloween. Cardio & Incline Bench w/ accessories.
 
11.1.17
New month, new direction. New goals. Lets get it.
Cardio only and working to push it to a run mode
as opposed to a steady up hill walk on the treadmill.
 
11.2.17
Stacking the gains and building on the cardio. Going to see where the new month takes me and where I will end for the next month to complete a year of my transformation. 2018 will be part II. I'm excited to make this journey happen. Build my brand on IG and continue making gains.
 
11.3.17
Today would've marked a 20 year career in the Navy and I would have been retiring. Instead I was forced out at 8 years. Served as an FC but began as a DS which then was phased in with the FC. I had an opportunity to change to OS but opted to remain an FC which spelled my demise and naval career. I then left to work for Tissue Regeneration Technologies, Consol Energy, Talen Energy, then to Air Products. What a life and career. I'm praying this is where God leads me to remain to raise my kids.

Cardio only.
 
11.4.17
This month is moving along quick. Trying to get adjusted with goals and remain diligent. Maintaining cardio goals and moving to lift heavier and back off cardio. We will see how it works out.

Update: Hit the gym and couldn't resist the urge to run. Felt good and hit the cardio for an hour. Ended at 2.5 miles. The gains are real. I'm just lit on this goal of burning all the body butter.
 
11.5.17

Cardio Only today. Still grinding and looking for signs of continued progress.
 
11.6.17

Looks as if I'm in here all alone but nevermind that. The grind continues nonethelss.
Cardio Only
 
11.7.17

Settling in to the fact that it's almost winter but the temperature outside seems a bit odd. You can;t tell if it's Fall or actual Winter.

Cardio Only,
 
11.8.17

Cardio only, Waist seems to be getting smaller but still far from where I wish to be. Oh well, Let's grind.
 
11.9.17

Off day but time to rest. I know I know, NDO but this time it warrants it.
 
11.10.17

Cardio..2x....long work week. Freezing temps rolled in but managed to get to all my sites and do what needed to be done and preparing for next week. Love my new employer and couldn’t ask God of anymore after bringing me through those dark times in last 20 years combined. What a mighty God we serve.
 
11.11.17
Happy Veterans Day. Great for all those who served past, present and future.

11/3/97-11/3/05 US NAVY
Decommissioned USS Peterson DD969 & USS Thorn DD988, Served in Operation Iraqi Freedom & Operation Enduring Freedom, Shellback Crossed through Sues Canal 4x and Crossed the Equator Twice. Sailed on the Pacific, Indian Oceans, Persian Gulf and Black Sea. 20 countries visited.

MILESTONE
Inline Bench: 335x3x3 after 40m Cardio.
 
11.12.17
Woke renewed, rested and ready to get the week started. On todays agenda is Cardio and Legs. What are you training today?
 
11.13.17

Off day. Not feeling like myself but somewhat tired. Resting to allow time for body to heal.
 
11.14.17

Back on my grind. Hit chest. Not satisfied with results because it seems I got weaker. I'll blame that on not enough rest.

Notable weight:

Incline 315x3x3
 
11.15.17

Cardio Only. Days like these remind me of playing basketball back in the day. Played upwards of five to six days a week. Those days are over.
 
11.16.17
Cardio only
 
11.17.17

Evening Cardio
 
11.18.17

Decline PU 4x20
Flat Bench 225 4x15
Incline Bench 275 8x8
Decline Bench 225 4x20
Cable Crossover 4x20

Got my mojo back and on my grind. Headed into final month of year of part I of my transformation. January begins year two and I’ve crossed six month mark of new job and Thanksgiving will mark 1yr living back near home. Blessings be to the Almighty God for our protection and blessings. 2018 will be a great year of change for my entire family and growing in my career. I can wait because I’m enjoying the process.
 
11. 19. 17

PreWorkout BCAAs: Xtend

IntraWorkout Shake:
1 scoop BPI Peanut Butter Cup, 3 Eggs, 8oz Milk, 1/2 cup Ice

PreWorkout:
40min Varied timing Treadmill

Bent Over Rows
20 REPS x 135
20 REPS x 185
20 REPS x 225
15 REPS x 275
MAX REPS x 315
MAX REPS x 185

Post Workout Drink:
SheepDog ICE TEA
 
11.20.17

OFF. Rest Day
 
11.21.17
Off Day
 
11.22.17

PreWorkout BCAAs: Xtend RIPPED

IntraWorkout Shake:
1 scoop BPI Peanut Butter Cup, 3 Eggs, 8oz Milk, 1/2 cup Ice

PreWorkuot:
40min Varied timing Treadmill

Flat Bench Press
10 REPS x 135
10 REPS x 185
10 REPS x 225
6 REPS @ 320
5 REPS @ 340 x 2 SETS
4 REPS @ 355 x 2 SETS

Incline Bench Press
8 RPES @ 225
8 REPS @ 275
3 REPS @ 315 X 3 Sets
1 REPS @ 325
1 REPS @ 335

Post Workout Drink:
SheepDog ICE TEA
 
11.23.17

HAPPY THANKSGIVING 2017
 
11.24.17

PreWorkout BCAAs: Xtend RIPPED

IntraWorkout Shake:
1 scoop BPI Peanut Butter Cup, 3 Eggs, 8oz Milk, 1/2 cup Ice

PreWorkout:
40min Varied timing Treadmill

Lat Pulldown
Low Cable Row
Bicep Curls


Post Workout Drink:
SheepDog ICE TEA
 
11.25.17

PreWorkout BCAAs: Xtend RIPPED

IntraWorkout Shake:
1 scoop BPI Peanut Butter Cup, 3 Eggs, 8oz Milk, 1/2 cup Ice

PreWorkout:
40min Varied timing Treadmill

Bench Press
10 REPS x 135
10 REPS x 185
10 REPS x 225
2 REPS @ 350 X 3 SETS
2 REPS @ 380 X 2 SETS
1 REPS @ 420 X 1/2 SETS

Assistance Movements Dips/Side Delt Raises/Bicep Curls

Focus On tempo and Speed of each lift. Prepping for March 3 2018 Powerlifting Meet. Will begin rebuidling the Squat/dead since accident playing semi pro football with Indiana Tomahawks May 2015. Dmaged Flexor tendon on Left Hand.

Exactly, 16 Weeks Out From First Day of Spring MARCH 20 This is significant because it adds to what I already started almost a year ago January 2016. Following a prep journal. See how this turns out. Begining of Spring begin outside sprint training.

Post Workout Drink:
SheepDog ICE TEA
 
11.26.17

Cardio Only. 40 min. Low
 
11/27/17 MONDAY

45 min. PreCardio

BENCH PRESS
1 SETS X 6 @ 325
2 SETS X 5 @ 345
2 SETS X 4 @ 360

BICEP CURLS
6 SETS X 15, 1 PL {Single Arm}
 
11.28.17
 
11.29.17
 
11.30.17
 
12.1.17

FRIDAY night dance at sons elementary school where we arrived, he looked for his friend, Stella for a photo opportunity, at a cupcake and rolled out because he got bored within 15 minutes being there. I couldn’t contain my laughter but what you going to do, he is only 5.
 
12.2.17

Bench Press
2 SETS X 3 @ 360
2 SETS X 2 @ 385
1 SETS X 1/2 @ 425

Incline Bench Press
225 x 10
275 x 8
315 x 6
405 x 1 {w/ Slingshot Cuffs}

Machine Dips/Bicep Machine Curl/Standing DB Curls
 
12.3.17

PreWorkout Drink: Xtend Ripped

Cardio 40min.

High Volume Lat Work. Incorporated cables and bicep work.
 
12.4.17

On vacation this week so plan on hitting two-a-days all week with some sauna time included. Need to take advantage of time of to reflect on God, family and work. Maintain the blessings handed to me. This morning plan on this:

PreWorkout: Decaf Coffee/Xtend Ripped

Chest:
Bench Press
1 SETS X 6 @ 330
2 SETS X 5 @ 345
1 SETS X F @ 370 {2-4}

Results:
This was tough with no spotter. Had a lot on my mind following the Water Heater Debacle. Just can't believe the prices Benjamin Franklin wanted to charge for a replacement unit, $5,300. They also couldn;t get it to lite Saturday. On Sunday, I was supposed to receive a call from Lowes to set up delivery which never happened. Today, they delivered a dented unit after calling the wrong number several times to verify address, whihc was my wifes number by the way. The manager didn't want to bend much on the updgrade of the piping and the two techs from InstallTech got the pilot to relight. So I spent zero dollars after being without hot water for three days. To top it all off they wouldn't refund my money becuase LOWES couldn't verify receipt of their dented unit. I have to go back tomorrow and complain about not receiving my full refund which will take 3-5 days to recieve. They sure got my money before delivering the damaged unit. After purchasing a grill, cabinet, refridgerator and now dented water heater, I can saqy I'm done with this location when it comes to appliances.
 
12.5.17

Accessory Focused:
Dip: 100 Reps
Cable Fly: 50 Reps
DB Close Grip Press

Cardio: 40min PostWorkout
Sauna: 25min
 
12.6.17

Shoulder Work

Military Press Focused

40min Cardio
 
12.7.17

AM: 1 hr cardio {Hit 3.0 Walk Threshold for final 10 minutes}

Touching up delta from yesterday.

PM
Rack Pulls: 4 SETS X 8 @ 315
Cardio and accessory movements
 
Friday 12/8
2 SETS X 3 @ 365
2 SETS X 2 @ 390
1 SETS X 1/2 @ 435

Bicep Work:
BB Curls 5 X 5
Reverse EZ BAR CURL 8 X 8
DB Curl 8 x 8
Seated EZ Curl 10 x 10

Delts
Seated Military Press 4 X 8

Triceps
Rope Pressdowns 4 X 8
 
12.9.17

Cardio 1hr Only
 
12.10.17

Cardio Only
 
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