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

FYI: Drought continues but I will get back on track this weekend because vacation starts.
 
7/16
Hit some chest and lower body!

Incline Bench
135 x 10
225 x 10
315 x 6
365 x 1, 1, 1

Beltless Dead’s
135 x 5
225 x 5
315 x 3
405 x 1
435 x 3
 
7/22
Planning on some good lifts this week. Finally getting my groove back and motivation. Been feeling down lately. I kind of lost focus. I finally beginning to ease into my mood to hit the weights. Surprisingly didn’t lose too much strength. Looking to increase LBM, finding life in my health again. It sucks when you seem to have motivation sucked out of you. You can never allow people to drag you down or situations. Looking at others on IG and seeing others succeed helps to reprogram my mindset and get things done again. Even those close to you who have no desire to take care of themselves can wreak havoc on your mindset. Cheers to anyone who visits this page.

Planned lifts this week:
Deadlift: 475 x 1
Incline Bench: 365 x 3 x 2
Flat Bench: 405 x 2
Reverse Bench: 405 x 1
Squats: 315 x 3 x 3

Still under major reconstruction. That’s life.
 
Yeah its real easy to let people and life in general drag you down and take away your motivation and drive. Really easy. You never have to give in to that though, you can just keep pressing through and eventually you come out the other side. I wish i wouldve learned that younger
 
christ83189 said:
Yeah its real easy to let people and life in general drag you down and take away your motivation and drive. Really easy. You never have to give in to that though, you can just keep pressing through and eventually you come out the other side. I wish i wouldve learned that younger
Click to expand...

I hear you and appreciate the response. It’s no so bad when it’s outside factors but it’s devastating when it’s family that attempts to drag you down on pettiness and attempts to attack my soft hearted character. The response was not good when this occurred. It made me realize just how much I need to distance myself from this persons drama who meant something to me at one point. Still family but I choose to now not deal with the person, yet their living in my house. I’m praying they make a quick exit at this point.

Update:
Benchmark #1 achieved:
Deadlift: 475 x 1 RPE: 9.5 Beltless
 
HokiePride said:
I hear you and appreciate the response. It’s no so bad when it’s outside factors but it’s devastating when it’s family that attempts to drag you down on pettiness and attempts to attack my soft hearted character. The response was not good when this occurred. It made me realize just how much I need to distance myself from this persons drama who meant something to me at one point. Still family but I choose to now not deal with the person, yet their living in my house. I’m praying they make a quick exit at this point.

Update:
Benchmark #1 achieved:
Deadlift: 475 x 1 RPE: 9.5 Beltless
Click to expand...
Yeah that doesnt sound like a good situation. Hope it gets better quickly
 
christ83189 said:
Yeah that doesnt sound like a good situation. Hope it gets better quickly
Click to expand...

7/26

Not at all. I’m just tired of the negativity and I’m on vacation. I’m not going anywhere but getting my health and life in order but living with this person makes it tough. I have an exceptionally lengthy vacation and it won’t be this long again. EVER. I’m trying to make the best of it without making anymore waves because the other day I blew my top due to
Mother in law. I’m not getting all the necessary sleep or food. It’s basically tiring. I’m fed up.

On another note
My strength seems to be fading. Not sure if it’s due to lack of sleep, stress or food. Well I probably just answered my own question. I’m going to back off on top sets and increase volume.

At least the deadlift seems to be on track. I need to smash these accessories on back. I know legs and chest are suffering but I need to really figure out why.

I just found recently my test levels are trash. I wonder just for how long. Over the last twenty years I’ve been taking on tons responsibility and stress. I’m sure the things I held within my mind was extremely toxic.

Working on becoming much more calmer.
At least I hit that dead. Let’s hear a cheer for that 475x1. No it’s not like it’s trend or
Something. It’s my number today. Let’s build on it.
 
HokiePride said:
7/26

Not at all. I’m just tired of the negativity and I’m on vacation. I’m not going anywhere but getting my health and life in order but living with this person makes it tough. I have an exceptionally lengthy vacation and it won’t be this long again. EVER. I’m trying to make the best of it without making anymore waves because the other day I blew my top due to
Mother in law. I’m not getting all the necessary sleep or food. It’s basically tiring. I’m fed up.

On another note
My strength seems to be fading. Not sure if it’s due to lack of sleep, stress or food. Well I probably just answered my own question. I’m going to back off on top sets and increase volume.

At least the deadlift seems to be on track. I need to smash these accessories on back. I know legs and chest are suffering but I need to really figure out why.

I just found recently my test levels are trash. I wonder just for how long. Over the last twenty years I’ve been taking on tons responsibility and stress. I’m sure the things I held within my mind was extremely toxic.

Working on becoming much more calmer.
At least I hit that dead. Let’s hear a cheer for that 475x1. No it’s not like it’s trend or
Something. It’s my number today. Let’s build on it.
Click to expand...
Yeah build on that. 475 is a good number to build on. Im sure youll pass me up in no time lol
 
HokiePride said:
7/26

Not at all. I’m just tired of the negativity and I’m on vacation. I’m not going anywhere but getting my health and life in order but living with this person makes it tough. I have an exceptionally lengthy vacation and it won’t be this long again. EVER. I’m trying to make the best of it without making anymore waves because the other day I blew my top due to
Mother in law. I’m not getting all the necessary sleep or food. It’s basically tiring. I’m fed up.

On another note
My strength seems to be fading. Not sure if it’s due to lack of sleep, stress or food. Well I probably just answered my own question. I’m going to back off on top sets and increase volume.

At least the deadlift seems to be on track. I need to smash these accessories on back. I know legs and chest are suffering but I need to really figure out why.

I just found recently my test levels are trash. I wonder just for how long. Over the last twenty years I’ve been taking on tons responsibility and stress. I’m sure the things I held within my mind was extremely toxic.

Working on becoming much more calmer.
At least I hit that dead. Let’s hear a cheer for that 475x1. No it’s not like it’s trend or
Something. It’s my number today. Let’s build on it.
Click to expand...
Also i know how it isnto live with someone like that. I had to live with my ex girlfriend for a couple months once bc we broke up after several years together and neither one if us could afford to move and neither of us had anywhere to go. That turned into a sh1t show real quick. As for the negativity my wife is a stress case and sometimes her negativity makes it rough for everyone in the family but we work through it and it passes. Its tough though for sure to live with negativity around you. I got some serious stuff going on in my life too and at times it seems like im just surrounded by negativity and theres no way out. So i know how it is
 
christ83189 said:
Also i know how it isnto live with someone like that. I had to live with my ex girlfriend for a couple months once bc we broke up after several years together and neither one if us could afford to move and neither of us had anywhere to go. That turned into a sh1t show real quick. As for the negativity my wife is a stress case and sometimes her negativity makes it rough for everyone in the family but we work through it and it passes. Its tough though for sure to live with negativity around you. I got some serious stuff going on in my life too and at times it seems like im just surrounded by negativity and theres no way out. So i know how it is
Click to expand...

I’m glad someone understands what I’m going through. I’ve finally come to a realization about some things forced by the most recent events in my own home. It’s a sad reality but something I’ll have to deal with until she moves out. I’m moving forward and adjusting to the negativity. It sucks and I don’t want to disrespect her anymore but what occurred a week ago she had coming after the words and actions she decided was necessary. I will forgive but never forget and it’s a shame because my circle already shrunk severely. You learn who to trust in times of need. I’m hard times you find out who is truly with you and who wishes for your downfall.
 
7/30
We are approaching the end of summer and the beginning of football season. Although, I don’t agree with all that has been said and done in terms of the protests and how the NFL handled the situation, I still remain a fan. People don’t get that it’s ok to disagree with a cause and still support what they enjoy. If it were a person doing something they didn’t like that they love they don’t hesitate to forgive them. Why is it any different for an athlete that shares the same color of skin that is being disregarded as a group. People get more up in arms over discrimination if LGBT than an entire race that has been oppressed for decades. This country is owned by no one. American is just that, American, comprised of all races. I see the changes in our society and how the newly elected president has been used as a mortar to show their true feelings. I see it daily. All I can do is pray that something violent doesn’t occur in my path or my families. With that being said. Here is the week targets.

Incline Bench: 365
Flat Bench: 385
Squat: 315
Deadlift: 495 {Aug. 5}
 
Watched the Hall of Fame Game last night. Very entertaining.
Football is back. Just because it’s preseason doesn’t mean it’s not interesting. I enjoyed it. Worked out several days this week but not too hard because I plan to hit a big deadlift this coming week.
 
8/7
Straight off vacation and back to work and gym:

Incline Bench
6 x 3 @ 315
1 x 5 @ 315

Dips
8 x 8 Bdwt.

Bicep Curls
4 x 10 @ 45, 35

Close grip Pulldown
4 x 15 @ 22.5lbs

Close Grip Push Away
4 x 15 @ 22.5
 
8/8
Deadlifting

135 x 5,5
225 x 5
315 x 1
405 x 1
455 x 1
495 x 1 (Fail)
 
8/9

Spent the evening with the kids swimming. 3 HRS
 
8/13
Fun filled week. Tons of light reps and cardio via swimming. Reduced calorie intake severely. Not loving the process but still on my grind.
 
8/22
First Day of school for oldest. Workouts are about to change and get more intense. More
Time to plan work, workouts, rest and repeat. Now I see why parents get excited about school. The youngest has two weeks before he begins second year of preschool, 3 days a week, half day as opposed to full day. More time to get it in.
 
8/27
Its a new week. I’m still half assin it in the gym. My focus is destroyed due to a live in mother in law. I thought I made major mistakes before. This was by far the biggest. If you ever think about doing it, smack yourself until you bleed. Then go to the ER after you get done beating yourself up and explain what you were about to do, so they can smack the **** out of you too.
 
HokiePride said:
8/27
Its a new week. I’m still half assin it in the gym. My focus is destroyed due to a live in mother in law. I thought I made major mistakes before. This was by far the biggest. If you ever think about doing it, smack yourself until you bleed. Then go to the ER after you get done beating yourself up and explain what you were about to do, so they can smack the **** out of you too.
Click to expand...

Sorry to hear this Bro,and I hope things get better for You..
 
BEAST73 said:
Sorry to hear this Bro,and I hope things get better for You..
Click to expand...


Thanks bro. Situation finally took a turn and improved. I’m now able to get refocused now.
 
September 1, 2018

Yesterday hit a quick chest workout.

Incline Bench
275 x 4 x 8

Db Flye
20lb x 4 x 15

Close Grip Pulldown
80lbs x 4 x 12

Double Cable Pulldown
100lb x 4 x 15

Still working to get back to where I was but it seems like it will take time. I have no other choice. This summer cost me a lot of gym time. Thus reduced my strength drastically.
 
9/2

Spent entire session deadlifting 405 for singles 10. Just realized strength was not there but through medical assessments I think I found the issue. I’m now on TRT therapy since my testosterone was trash. Their only bringing it to normal level not steroidal. GP is looking for 500. I still think is low. Until I pull the trigger on Entourage they wok get it even higher.
 
9/6

Back at it. Damn. Strength just keeps tanking. Hopefully gets resolved soon or I hope it’s because I’m dropping lbs. we will see.

This particular Workout will be run 3 x per week for 12 weeks. It’s an experiment.

Incline Bench
135 x 20 x 2 sets
225 x 6 x 2 sets
295 x 7
245 x 10 x 3

Flat Bench
135 x 20 x 2
225 x 10
285 x 10 x 3 {+10lbs This Week}

Accessories to include light back and tons of cables.
 
9/9
Repeated the previous workout

Incline Bench
135 x 20 x 2 sets
225 x 6 x 2 sets
295 x 7
245 x 10 x 3

Flat Bench
135 x 20 x 2
225 x 10
295 x 10 x 3 {+20lbs This Week}

Accessories to include light back and tons of cables but hit 295 3 x 10, same week days apart.
 
9/10
Fresh.Start 12 Weeks

Today WHEELS, the beginning to regain strength.

Squats
205 x 4 x 8
255 x 2

Rack Pulls
315 x 4 x 8

Leg Extensions
80lbs x 5 x 10
 
9/11

Bench Press
Warm Up
135 x 30, 20, 15 x 10, 5
225 x 15, 10, 5

Work Sets
305 x 3 x 10

All I did this day!
 
9/12

Leg Day 2
Cardio: 30min, 2.5-2.7mph, 1.5inc

Squats
Bar x 2 x 10
135 x 2 x 10
225 x 3 x 8
275 x 2

Sometimes less is more!
 
9/13
{Lancaster-Alcoa}
Plant went down so spent next thirty hours getting it back online. Grrrrr.
 
9/14
Off due to working overnight. 30hrs straight.

9/15
Cardio, walked the York Fair Grounds paying for expensive food and rides that no one ate or rode much of. Huge waste of time. On a good note utilizes my CPAP for 4Hrs. 20 more days to go to get insurance to pay for the machine.

9/16
Got some work in. Raised my TRT on my own to see differences. Hopefully GP will agree and get with the program.

Bench
135 x 2 x 20
225 x 1 x 15
315 x 2 x 10
315 x 1 x 8

Cable crossover 4 x 15
Cable Bar Pulldowns 4 x 15
 
9/17
 
9/18

Off due to First Grade Parent Orientation.
 
9/19

Bench Press
Warm Up
BAR X 30, 30
135 x 20
225 x 15
315 x 10 x 4
225 x 20, 20

Today was bench focused. Will finish workout in the AM.
 
9/20-9/22

Gym Hiatus. Between work and sons 5th Birthday Party!
 
9/23
SQUATS
135 x 10
175 x 8
205 x 5
235 x 3
265 x 8
315 x 2

Rack Pulls
405 x 4 x 8

Leg focused! Fall season, time to regain what I lost in 2015, Squat and Dead Strength.
 
9/24
Work
 
9/25
Bench Focused
135 x 20
225 x 15
325 x 3 x 10
225 x 2 x 20

Incline Bench
135 x 10
225 x 10
295 x 7
245 x 3 x 10
 
9/28
Legs Squat Focused

135 x 2 x 5
135 x 10
235 x 4 x 5
275 x 1

Ultimate goal by end of year 405 x 1 Beltless. Then set new 6 month target. Working legs 2-3 week.
 
9/29

Back & Chest

Hammer Strength Row 4 x 2pl-5pl, 12 reps
Last Pulldowns 4 x 15 {Front facing}
Last Pulldowns 4 x 15 {Rear facing}
Seated Row Dual Handle 4 x 15
Dips 3 x 15, 12, 10

Got invited into Bench Comp.

Warm Up
135 x 20
225 x 10
315 x 1
405 x 1
415 x 1

20 minutes post cardio.

Stopped there. The volume is real.
 
10/1
Squats
 
10/2 {Squatober} DAY 2
Squats
Warm Up
 
10/3 {Squatober} DAY 3
Squats
WarmUp
 
10/4 {Squatober, Day 4} Thursday

Back Squat
180 x 2 x 5

Front Squats
160 x 3 x 3

Incline Bench
135 x 5, 5, 5
225 x 5
275 x 5
335 x 3, 3, 2
225 x 10

DB Shrugs
100 x 20, 20, 20

Dips
BDYW{366lbs} X 10, 10, 10, 10
 
10/5 {Squatober, Day 5}

Squats
205 x 5
235 x 3
285 x 2
300 x 2
315 x 5

DB Rows
100lbs x 5, 5, 5, 5

DB Shrugs
100lbs x 20, 20, 20

Machine Curls
85lbs x 10, 10, 10
 
10/6 Saturday {SQUATOBER}

Squats
225 x 3 x 3
260 x 3 x 3

Bench Press
135 x 10
225 x 10
335 x 4 x 5
315 x 10
225 x 10

Shoulders, SS, 3 rounds
A. Lateral Raise x 10
B. Rear Laterals x 10
C. Upright Rows x 10

Cable Pushdowns
5 x 25

This will wrap up week1. Sunday is day of rest. No knee bending.
 
10/7
REST DAY
 
10/8 {Squatober, Day 8}

Rear Foot Elevated Split Squat
40lbs x 5, 5, 5

Squats
185 x 5
245 x 5
265 x 5

Single Arm DB Pullovers
35lbs x5, 5, 5

Rack Pulls
135 x 20, 20, 20

Cardio
BW Hypers 10, 10, 10
DB Goblet Squat 10, 10, 10
BB Curls 10, 10, 10
 
10/8 {Squatober}
 
10/9 {Squatober}
 
10/10 {Squatober}
 
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