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

12.11.17
Bench Press
AM
2 SETS X 5 @ 340
2,SETS X 3 @ 370
1 SETS X F @ 375

PM
Incline Bench
135 X 10
225 X 10
275 X 8
315 x 8,8,7,5

Squats
1 SETS X 205 X 8

Biceps
Machine Curls
4 X 8
Alternating DB Curls
4 X 8
 
12.12.17

Off Day, kids not feeling well.
 
12.13.17

Rack Pulls:
3 SETS X 8 @ 345

Squat
3 SETS X 8 @ 225
1 SETS X 2 @ 275


Program Notes:
Alternating Pulls 2X a week above and below knee Month 1.

FYI
Road to 500lb dead is back on schedule with a slated 455 Flat Bench and 405 Incline Bench.
 
12.14.17

Midweek Review
Losing body fat and seeing steady progression. Loving results. Almost at one year mark. This transformation will be tracked through a 3 year progress. Year one was focused on getting things back in order and rebuilding Bench. Getting things in order entailed a solid job position, selling, moving and purchasing new home, fixing vehicle problems and upgrading parts, home repairs, lowering debt steadily. One day at a time. Going into the year on a stronger foundation is a blessing. All glory to God.
 
Friday 12/15
2 SETS X 3 @ 375
2 SETS X 1 @ 400
1 SETS X 1 @ 440

Biceps
8 x 8 DB Curls @ 45lbs

BB TRICEP EXTENSION
4 SETS X 8 @ 85lbs
 
Saturday 12/16

CARDIO 50 min. &
Bicep Work

FYI
Joining the Golds Gym Challenge 2018. Let’s see what I can get accomplished in the first quarter of the year. 12 Weeks the contest runs. I think they take measurements and pics. I’ll post them once the contest begins Jan 6. Excited to take this journey into year two of my 3 yr transformation. Nothing significant happens in just a few weeks or months but calculated precision, time and dedication.

Pre Injury Playing Semi Pro Football May 2015:
Flat Bench: 455
Incline: 405
Squat: 525
Dead: 565

Current Stats Post Injury:
Flat Bench: 405
Incline Bench: 405
Squat: 225 {UC}
Dead: 225 {UC}

Notable 2018 Goals
_Regain 1500+ Total {525/455/550}
_Work on Pull-up/PushUps/Dips
_Win GoldsGymChallenge2018
_Become Sponsored {GoldsGym/SheepDogDrinks/SlingShot/RedCon1/1stPhorm}
_Become Expert Site Supervisor
_Lower Debt
 
12.17.17

Off Day
 
12.18.17

Monday Bench
 
12.19.17

Biceps/Triceps
 
12.20.17

AM
BICEPS
ALTERNATING DB CURLS 8 X 8 @ 35lbs

TRICEPS
Reverse EZ Bar Curl 10 X 10
BB TRICEP EXTENSION 5 x 8 @ 2 35lb PLT

PM
Lower Back

Rack Pulls
4 SETS X 8 @ 135
2 SETS X 8 @ 225
1 SETS X 8 @ 315
2 SETS X 8 @ 375 {RPE 9.0} Terrible on second set but trying to regain strength.

Reverse Pull-ups
25 REPS
 
12.25.17

MERRY CHRISTMAS
 
12.26.17

Back in the gym after taking a week off. Picking up where I left off. We will see where I end with the strength program for Bench currently at #10.

Bench Press

2 SETS X 3 @ 375
1 SETS X 2 @ 405
1 SETS X 1 @ 405

Bunch accessories included. Only completed a single rep for 2nd set but planned a double for 2 SETS. Will work on strength and getting numbers higher.
 
12.27.17

Main Lifts Tonight

Rack Pull

Squat {Both Weak}

Notes:
Finally rebuilding deadlift and squat. Long road ahead but got to begin somewhere.
 
12.28.17

Biceps/Triceps
 
12.29.17

Am Fasted Cardio

Work 8 HRS

Ate Chinese General Tso Chicken w/ two egg rolls

Pm Cardio
 
12.30.17

Fasted Cardio
 
1/3/18

It’s now 2018. HAPPY NEW YEAR. A new year it is. Shall we begin.....
Yesterday kicked off the first workout of the year. Completed 50 minutes of Cardio. Looking to keep working on leaning out. This is now part II of my three year transformation. All is well and firing on all four cylinders {hypothetically}. Ready to get to the gym and maybe hit a double today. Meeting with a couple people to upgrade a panel that gives me false calls at work.

Yeah....longtime coming. Winter is here to stay. Dealing with Week 2 of freezing temps. Plants are operating well. This will Winter blast will last until Sunday. Lets get through this with no issues.

Looking forward to the warmer weather. Plans to keep building on my bf loss. No target picked for end but it will be bitter sweet.
 
1/11/18

Been a minute from last blog. Today hit the gym and utilizing last deadlift programming that netted me results for 1.5 years to hit best dead to date. Since rebuilding from 2015. I’m going all in and this marks beginning of year 2 of a 3yr transformation. A year is a long time. It’s about the process and getting long term results. Today was focused conditioning and building to a 3.0mph/10 incline. Today was first attempt. Did well on a ladder. Spent 1 HR, on the tmill. @ 2.5miles Total.
 
1/18/18

Week checking in. All is well and on track with goals. Tough getting restarted with all the cold weather but getting workouts in nonetheless. Oldest just had birthday party Monday, #mlk Day. Looking to keep on this path to leanness.
 
1/28/18 0300AM Golgs Gym Manchester

Wide awake and took some of my new supplements courtesy out of the company I now enjoy. At a steak sub and continuing on my 3yr cut I started Jan 17. Performed in a bench competition and hit 44 Reps @ 245lbs. Somehow lost due to a miscount since I was told all Reps weren’t full extensions. Somehow I’m only won out of all competitors who didn’t do full Reps yet the other person I competed against did 39. What’s that tell you?

No worries it only fuels my desire to smash my record @ York BB I set November 2013 @ 39 Years old. I get it.m though. I did the most Reps overall and the judge who was overly biased tried to set an example by taking my Reps. You can’t discount my trophies and record I set in real competition.

This one was just for show at golds gym Manchester. I only did it to show my face and support my friends who run the gym. Never again unless it’s under the three white lights.

Notable lifts this week:
Bench Press: 405x3, 405x2
Incline Bench: 315 5x5
Dips: 10x10, Bdwt
 
2/10/18
Continuing on the journey. Cardio in full effect. Weights maxes haven’t changed much and still working diligently toward that lower bf%.
 
2.27.18

These lifts haven't changed much. Continuing on with this 3 year transformation. About to go on vacation. I'll see how much I can shift the intensity.

Notable lifts this week:
Bench Press: 385x3, 405x2
Incline Bench: 315 5x5
Dips: 10x10, Bdwt
 
3/4/18

BENCHMARKS Noted

Flat Bench
385 3x3

Incline Bench
335 3x3

Deadlifts {No Wraps or Belt} #NAKED
395x4

Planks-App
Day 1 Complete
 
3/5/18

Cardio 45min
Day 2 Plank Challenge

Goals on point. Let’s work.
 
3/10

Plank Challenge Still in effect Day 6

Deadlift: 435x3, #NAKED

Incline Bench: 335x5x3
 
3/13 {Week March 11-16}

OHP {Microloading}
145 8x8

DB Presses
65 4x8

Upright Rows
95 4x8

Side Lateral Raises
35 3x35
 
3/14

I would list my product regimen but I’ll keep that under wraps along with my current weight and progress. Tonight plans are to do some deads and such. We will see how the energy levels are following work. Until then stay positive and do work.
 
3/14

I would list my product regimen but I’ll keep that under wraps along with my current weight and progress. Tonight plans are to do some deads and such. We will see how the energy levels are following work. Until then stay positive and do work.
Gotta keep the products a secret huh? That makes me want to know lol
 
3/25/18

Off for last 7 days. Time to go in this week and get things done.

Incline Bench: 345 3x3

Deadlift: PR 500-530 Single Rep

Flat Bench: 405 1x2

BBCurl: 135 5x5

Squat: 275 4x10
 
Yes, It's been a journey and what I've been using are new and natural supplements that are working in a great degree. I wanted to post them and let everyone know each product and use but they've placed me on the blacklist and I mentioned to the moderators it was unjustified, served the time and added the review they say wasn't done. Yet everyone involved is unwilling to acknowledge it so I will remain and do what I've done but only log my journey, no supps to review except the ones I buy at this point.
 
Yes, It's been a journey and what I've been using are new and natural supplements that are working in a great degree. I wanted to post them and let everyone know each product and use but they've placed me on the blacklist and I mentioned to the moderators it was unjustified, served the time and added the review they say wasn't done. Yet everyone involved is unwilling to acknowledge it so I will remain and do what I've done but only log my journey, no supps to review except the ones I buy at this point.
Well dang man sorry to hear that. How old are you may i ask? Youve got some crazy numbers and i hope to be that strong one day. I just recently started lifting again after and 1.5 year hiatus and my lifts are close to being back where they were but not quite. I would be strong to the average person but i wanna be BEAST. Going to do my first powermifting meet this year i think
 
Well any of the companies I have repped for never had issues with you. You are a stand up guy, always ran a great log, and review!

Your deads are crazy strong!

Last we talked you were getting back into some semi-pro football. Hope you enjoyed!
 
Well dang man sorry to hear that. How old are you may i ask? Youve got some crazy numbers and i hope to be that strong one day. I just recently started lifting again after and 1.5 year hiatus and my lifts are close to being back where they were but not quite. I would be strong to the average person but i wanna be BEAST. Going to do my first powermifting meet this year i think

Let me tell you I appreciate the compliment. I’m also working to get back my numbers. The ones I post are beginning since I’ve been slowly adding back in deadlifts and squats. Following my accident playing semi pro football for the Indiana Tomahawks from Indiana Pa, tore my flexor tendon middle left finger when it got caught in a guys pads, I was determined to build my bench back first.

It is my bread and butter in training. Also, when the incident occurred I was 42 years old. This summer, June 18 I turn 45. I’m not slowing down. In fact I plan to reach previous numbers and get stronger and leaner.

After rebuilding my bench 6 months following the incident I just got lazy but was training because I was going through some rough things at work/home.

Fast forward to now. A year and half into new home, back near where I grew up, kids in great school system. Approaching one year on new job, May 1, 2018. I have a gym pass to attend multiple gyms in the area. I make my own work schedule.

Yeah, time to f$@k some weights up. I’m grounded, blessed and ready to dig deeper into my 4 year transformation. I started this journey where I fine tuned my diet, Jan 17. It’s now a year and a quarter in. I’m giving myself a total 4 years to get to where it’s going to be a fresh start on a new and leaner self. Yes, 4 years, because I have tons of bf to lose but not in the sense most believe when you see me. Most don’t even know I’m over 300. Well when I’m finished with this initial transformation I plan to be 265. Maybe lower but it’s gradual to allow mistakes. At 6’5” that makes me a complete beast.

So in closing my numbers are not where I want them to be but I will definitely post weekly targets and random workouts. This is my forever log. It’s very important to note that window in time that had me messed up, I’ll explain in my next post to wasme.
 
Well any of the companies I have repped for never had issues with you. You are a stand up guy, always ran a great log, and review!

Your deads are crazy strong!

Last we talked you were getting back into some semi-pro football. Hope you enjoyed!

I agree but there is one apparently who figured I took their product and ran without posting a final review. Well let’s recap.

2012- A company I worked for over 8 years since leaving military transferred me to Pa. I was still active on the boards and posting for supplement I was graciously chosen to sample. Always fulfilled my end and as they did. Done logs for over 10years if you include other companies beyond the website. The transition was rough, lost my house but bought new one. Lost all equity and upgrades put into home, 20k. Began new life as a father and found wife to be pregnant child #2.

2012-Fall 2015Traveled back and forth every other week to live on rig sites. Didn’t see family for half the year, wife alone with toddler and baby.

Spring 2015-Lost job of 8 years and was unemployed. Scrambled to get new job Traveled all over east coast trying to find employment. Began playing semi pro ball to ease the pain.

Summer 2015-Tore flexor tendon and still trying to find employment. Found job but working away from family, 3.5 hours, 12hr shifts and drove up and down Pa Turnpike. Arrived at work just before start and drove every other week at end of two weeks following shift to see kids. Done this for 1.5 years. Meanwhile home was on market and couldn’t sell. Lived with mother in law in single bedroom apartment. Called kids almost daily to say goodnight during times I wasn’t home.

Summer-2016 Found our company was going to let go of 176 employees. I was last hired and of course first to be fired but according to union rules I was final person on list to choose my fate. No jobs was going to be left so I diligently looked for new job.

Winter 2016-Sold home to a couple after firing 4 realtors and found new home which was a little smaller than home in Indiana but glad to be gone because I sunk another 10k into this home due to repairs and issues. Lost all equity but walked into a third home and see kids much more often and move mother in law in.

Spring 2017-I done this for at least 9 months, All conformed no or ignored except one company which I’m grateful that took a chance. My employer is great. Family secured and began to work on self to get back to what I used to be.

Spring 2018-All good and honing in diet, training and work schedule. Blessed

Keep in mind I was doing logs during this entire period. One company, one product, one review missed {so they say} and I’m blacklisted. Well guess what, it’s ok. In my opinion it wasn’t missed. They can do as they wish. I promise you, my world has opened up. I got access to tons of things I lost when I joined the military. Basketball is my passion, great alternative to the gym. Powerlifting records I set years ago that I’m going to break. Once I get my body to where it needs to be, I’ll get the sponsors I’m looking for. It’s all in time. For now, I’ll remain in my lane. It’s a shame you never know what someone is going through but assume the worst. I’ve noted I’m having issues in some logs and yet still completed the requirements. At this point, I get it and look forward to what I have in store.
 
3/26/18 Monday

Spring Time in the Air! Kids Protested all week and refuse to go! Going Dolo for awhile.
FASTED WORKOUT
- [ ] Chest Destruction {Beast Mode}
-Incline Warm Up
135 2x10, 225 2x8, 315 2x5
-Incline 345 3x3
-Flat 220 5x20
-Reverse Bench 135 4x10, 185 4x10
-DB Bench Flyes 45x8, 55x8, 65x8, 75x8, 85x8, 95x8
-Lateral Flye 3x40lbs
-Bdwt Dips 8x8
 
Dude seriously your incline is insane! And thanks for telling some of your story. You're an inspiration. Glad you're doing well now
 
3/27

Back Destruction

Accessory Movements Day
Bunch of Cable work to preexhaust for next Day!
 
3/28/18

Back/Armageddon Destruction Continued.....

Deadlifts
135x10
225x8
315x5
405x1
455x1
495x FAIL

Quest to find starting 1RM
 
3/30/18
Chest Day/Delt/Arms

Incline Bench
Warm Up
Bar 2x30
135 3x5
225 3x3
315 3x3
405x1

Flat Bench {Reverse Grip}
225 4x10

Delts
Military Press
195 5x3

Biceps
Incline Curls
45 4x10
 
Strong as an Ox!

Really glad to hear things are going much better in your personal life. i remember you were having a rough go for a long time!
 
Strong as an Ox!

Really glad to hear things are going much better in your personal life. i remember you were having a rough go for a long time!

Thank you for the compliment. Working on leaning out to match the strength. No one wants to see an overweight powerlifter hitting big weights. When you have the aesthetics and strength that’s when the questions come as to how. I’m going to shock people I know with what I’ve been working on by end of summer. Then the real fun begins, increasing power. Stay tuned.
 
April 1, 2018

HAPPY EASTER!!!
 
April 2, 2018

Chest/Back Day but first work then it’s time to get it in.....will be back shortly to add the workout. CHEERS

Bench Press
Warm Up
Bar x 30
Bar x 30
135 3 x 20
225 3 x 20
315 3 x 8
405 1 x 1.5
405 2 x 7 {Slingshot}

Incline Bench
135 2x20
225 2x10
315 1x2 {Gassed}

Ran out of time. Great session and chest pump!
 
April 3, 2018

Fasted cardio on the menu. First my morning cocktail, I’m proud of since I created it for myself. It’s potent. It’s going to become a staple. Following that its wake the kids for school then off to the gym for a nice morning session. Things are coming together even more so and I’m so excited to see where I can take this transformation. Next level stuff right here.
 
April 4, 2018

Off today and ended up performing an emergency startup at the Lancaster Plant. So no workout yesterday on the 3rd. Today was a long day as well after starting up the plant from 8:00pm through 2:00 am, got home and had to rest for the events occurring in the morning. Tried to rest and got woken by the kids to take them to school. There went that plan. Spent the entire day at Lancaster Plant and Mount Holly Springs Plant. Decided to come home and relax. Tomorrow I have to fit some kind of lifting in and hope all is well so I can get a workout. Get back on track.
 
Thank you for the compliment. Working on leaning out to match the strength. No one wants to see an overweight powerlifter hitting big weights. When you have the aesthetics and strength that’s when the questions come as to how. I’m going to shock people I know with what I’ve been working on by end of summer. Then the real fun begins, increasing power. Stay tuned.

Always a positive attitude!
 
April 5, 2018

Squats and other leg stuff!

Warm Up-
Bar x 30, Bar x 30
135 x 10, 135 x 10
205 x 10, 205 x 10, 205 x 10
255 x 2

Leg Extensions 4 x 10
Leg Curl 4 x 10

Rebuilding squats and dead’s so this will slowly increase until the end of year. Don’t like starting here but the reality is this is where I feel I need start since tearing my flexor tendon and neglecting to lift to get those numbers back almost 3 years ago. This is a new beginning and I will compete again. No hurry though.
 
April 6, 2018

Incline Bench
345, 3 x 3

Reverse Bench
275, 4 x 10

Pec Dec Fly
Stack 4 x 10

Side Laterals
35, 40, 45, x 30 Each
 
April 8, 2018
Sunday

Chest to begin week!

Flat Bench
Bar x 30, Bar x 30

Regular. Close.
135 x 3 x 30, 135 x 3 x 30
225 x 3 x 20, 225 x 3 x 12
315 x 3 x 8, 315 x 3 x 4
405 x 2 {Raw}, 405 x 2 x 5 {Slingshot}
455 x 1 {Slingshot}
 
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