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

HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/8/19 Day 8, SQUATOBER

1. Back Squats SS/ Bb Bent Over Row
5 @ 210, 235, 255 / 135, 225 275

2. Front Squats SS/ Rev. Bent Over Row
5 @ 170, 185, 195 / 135, 225, 275

3. Deadlifts
365 x 1, 365 x 1, 395 x 1

4. Neutral Grip PullUps
Bdwt | 4 x 4

5. Db Hammer Curls
4 x 25

6. 50min./2miles, PreWorkout
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/9/19 Wednesday

1. Back Squat
WP 225 x 5, 255 x 5
295 x 4, 345 x 2, 295 x 4,
345 x 2, 295 x 4

2. Bench Press
WMP 225 x 5, 275 x 5
315 x 4, 6, 8
365 x 1, 3, 5

3. Dips 4 x 12

4. Rear Laterals 4 x 25

5. Cardio: 50min/2mi.
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/10 Thursday

1. Back Squat
3 @ 235, 255, 275, 295

2. 1 Arm Db Rows SS/ DB RDLs
4 x 5 | 4 x 5

3. Bb Curls
30lbs | 4 x 10

4. Bb Shrugs
4 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/11 Friday

1. Back Squats
295 x 3,
340 x 1,
315 x 3,
360 x 1,
340 x 3,
385 x 1,
360 x 3

2. Bench Press
6 @ 315 x 6

3. OH Press
3 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/14 Monday

1300 Gym

1. Squats
275 x 4
295 x 4
315 x 4
340 x 4

2. BB OH Press
155lbs | 4 x 4

3. Close Grip Bench
275lbs | 4 x 4

4. Tricep Extensions
4 x 20

5. Db Rear Laterals SS/ Close Grip push-up
3 x 20/3 x 15

Notes: Squats felt great, seems easier this week than last. Need to keep feeding the leg muscle though even post SQUATOBER.
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/15/19 Tuesday

PreWarmUp
2mi./50min.

1. Squats
275 x 5
315 x 3
340 x 2
385 x 1
395 x 1

2. PullUps
4 x 3

3. BB RDLS
5 x 5

4. Deadlifts
365 x 1
395 x 1
425 x 1

5. AH Db Curls
5 x 5

6. Db Shrugs
3 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/16/19 Wednesday

PreWarmUp
2miles/50min.

1. Bulgarian Split Squat
3 x 5

2. Squats
255 x 3
275 x 3
295 x 3
315 x 3

3. Reverse Flat Bench Press
315lbs | 10 x 3

4. Cable Tricep Press down
3 x 25
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/17/19 Thursday

WarmUp
Cardio 50min/2miles

10 jumping jacks
10 pushups
10 body weight Squats
10 jumping jacks

1. Squats
225lbs x 3
275lbs x 3
295lbs x 3

2. BB ROWS
3 x 10

3. Bb Curls
3 x 10

4. Db Shrugs
3 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/18/19 Friday

1. Squat
275lbs x 5
315lbs x 3
340lbs x 2
365lbs x 1
385lbs x AMRAP
{6 Reps add 5% to max}

2. DB Incline Press
315lbs | 5 x 5

3. Db Curls
30lbs | 5 x 10

4. Rear Laterals
45lbs | 3 x 20

5. Db Arm Lat Pulldowns
100lbs | 3 x 10

6. SEATED cable Pulls
85lbs | 3 x 10

7. Hammer Strength Incline Bench
275lbs | 3 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/19/19 & 10/20/19

REST
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/21/19 Monday

1. Squats
255 x 4
275 x 4
295 x 4
295 x 4

2. Bench Press
295 x 5
345 x 5
365 x 5
375 x 5

3. Hamstrings Db RDLs
4 x 5

4. Bdwt Wall sits
4 x 30sec
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/22/19 Tuesday

1. Back Squat
250 x 3
295 x 3
315 x 3
340 x 3

2. Neutral Grip PullUps
4 x 3

3. Bb Rev. Grip Bent Over Row
5 x 5

4. Db Laterals. 3 x 20
Db Hammer Curls. 3 x 25
Db Shrugs. 3 x 30

5. Bdwt Wall Sit
3 x 30sec. {1 min. Rest}

6. Bb Deadlifts
365 x 1
405 x 1
455 x 1
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/23/19 Wednesday

1. Back Squats
315 x 2
345 x 2
365 x 2
385 x 2

2. OH Press
135lbs | 4 x 4

3. Close Grip Bench/SS w. DB RDLs
315lbs | 4 x 4

4. Dips
Bdwt | 4 x 10

5. DB Shrugs
85lbs | 4 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/24/19 Thursday

1. Squats
340 x 2
365 x 2
385 x 1
405 x 1

2. 1 Arm Db Row
4 x 5

3. Db Rear Lateral
3 x 20

4. Db Hammer Curls
3 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/25/19 Friday

1. Squats
250lbs | 4 x 4

2. Bench
295 x 5
345 x 4
365 x 3
385 x 2
410 x 1

3. Db Shrugs
105lbs | 3 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/26/19

Fall Fest @ Golds Gym Gallaria

Cardio: 50 min.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/27/19 Sunday

Cardio: 50min.

Squats: 245lbs | 4 x 4

Ab Block
Planks. 3 x 45sec.
Ab Roller 3 x 10
Machine Crunch 4 x 10
Hanging Ab Raises 3 x 12
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/28/19 Monday

PreWorkout
Cardio: 50min./2mi.

1. Back Squat
135lbs | 3 x 5

2. Pull-ups
3 x 3

3. Bb OH Press
3 x 5
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/29/19 The Test

Cardio: 50min/2mi.

1. BACK SQUATS {Beltless/No Wraps}
275lbs x 3
315lbs x 2
365lbs x 1
405lbs x 1
455lbs x 1

2. Db Shrugs
110lbs | 4 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
10/30/19
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/2/19 Saturday

1. Squats
395lbs x 5

2. Deadlifts
395lbs x 5

Note:
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/3/19 Sunday

1. Bench Press
135lbs x 12
225lbs x 10
315lbs x 8
405lbs x 1
425lbs x 1
455lbs x 1, RPE 9.5

High Cable Pulls
37.5lbs | 4 x 25

Low Cable Pulley Row
120lbs | 4 x 25
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/4/19 Monday

1. AM/PM Cardio 2mi/50min

2. INCLINE bench
135lbs x 10
225lbs x 10
315lbs x 3
405lbs x 1

Various cable exercises for back/arms.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/5/19 Tuesday

1. Cardio 2mil/55min.

2. Squats
135lbs x 5
225lbs x 5
295lbs x 7,8,9

Note:
Home
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/6/19 Wednesday

1. Cardio 2mil/55min.

2. Squats
135lbs x 5
225lbs x 5
315lbs x 5,6,7,8

3. One Arm Db Row
105lbs | 4 x 5

4. Bb Curls
4 x 5

5. Db Shrugs SS/ Rear Laterals
4 x 20

Note:
3am Wake up due to Lancaster Plant. Tired but awake. Oh well, rest when I can.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/7/19 Thursday

1. Cardio
50min./2mi.

2. Squats
135lbs x 3
225lbs x 3
315lbs x 3
365lbs x 1, 2, 3, 4, 5
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/10/19 Sunday

1. Squat
225lbs x 5
275lbs x 5
295lbs x 5
315lbs x 5, 5

2. Bench Press
135lbs x 30, 30
225lbs x 10
315lbs x 5
405lbs x 1
455lbs x 1
475lbs x 1 {RPE 9.8}

3. Deadlift
435lbs x 3
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/11/19 HAPPY VETERANS DAY

MISSED OUT DUE TO PLANT BEING DOWN. This resulted in 3 days off from gym.Grueling work days. Headed back 11/14/19 Thursday.
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/14/19

Combined #8/9 Days
AM
PreWorkout:
Cardio: 50min/2mi.

1. Squats
225lbs x 5
275lbs x 5
285lbs x 5
315lbs x 4
365lbs x 2
315lbs x 4
365lbs x 2
315lbs x 4
365lbs x 2

PM
PreWorkout
Cardio: 50min/2mi.

1. Bench Press
225, 275 x 5
335lbs x 4, 6, 8
380lbs x 1, 3, 5

2. Dips
4 x 12

3. DB Hammers
4 x 25

4. DB Rear Laterals
4 x 25

*Note: #10 will done Friday, #11 & 12 Saturday. Bench & Pull on Sunday.
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/15/19 Friday

PreWorkout
2mi/50min.

1. Squats
225lbs x 5
275lbs x 5
295lbs x 5

2. Bb Rows
135lbs | 3 x 5

3. Rev Grip Bb Rows
135lbs | 3 x 5

4. Cable Pull-downs
85lbs | 4 x 15

5. RDL
135lbs | 4 x 5

6. Db Shrugs
130lbs | 4 x 10

7. DB Hammer Curls
25lbs | 4 x 25

PM Cardio
2mi./50min
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/16/19 Saturday

Cardio: 50 min/ 2mi.

Deadlifts
135lbs x 5
225lbs x 5
315lbs x 3
405lbs x 1
455lbs x 3
505lbs x 1

Note: Failed at this lift months ago. Wasn’t supposed to hit this for another two weeks but it occurred a bit early.
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/17/19 SUNDAY

1. Squats
315lbs x 3
365lbs x 1
345lbs x 3
385lbs x 1
365lbs x 3
405lbs x 1
385lbs x 3

2. Bench Press
135lbs | 15
225lbs | 12
315lbs | 8
355lbs | 4 x 6, 1 x 4
335lbs | 6

3. OHP
3 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/18/19 Monday

1. Squats
295lbs x 4
315lbs x 4
345lbs x 4
365lbs x 4

2. OHP
135lbs | 4 x 4

3. Close Grip Bench
225lbs | 4 x 4

4.Cable Tricep Ext.
85lbs | 4 x 20

5. Db Rear Laterals
40lbs | 4 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/19/19

1. Squats
295lbs x 5
345lbs x 3
365lbs x 2
410lbs x 1
420lbs x 1
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/26/19 {Day 16}

1. Squats
275lbs x 3
295lbs x 3
315lbs x 3
345lbs x 3

2. Bench
135lbs x 10
225lbs x 10
315lbs x 10
405lbs x 1
455lbs x 1

3. Deadlift
135lbs x 3
225lbs x 3
315lbs x 3
405lbs x 1
455lbs x 1
505lbs x 1
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/27/19 Wednesday
1. Squats
250lbs x 3
275lbs x 3
295lbs x 3

3. Bb RDLs
3 x 10

4. DB Curls
3 x 10

5. DB SHRUGS
4 x 20
 
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/29/19 Thursday
HAPPY THANKSGIVING GOBBLE GOBBLE!

1. Squats
135lbs x 5
225lbs x 5
315lbs x 3
410lbs x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/29/19 Friday Post Turkey Day!

1. Squats
315lbs | 2 x 5
375lbs | 3 x 3
405lbs | 4 x 2

Cardio: 50min/2mi.
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
11/30/19

1. Bench Press
275lbs | 10 x 10

2. DB Incline Press
3 x 10

3. Dips
3 x 10

4. BB RDLs
3 x 10

5. Wall Sits
Bdwt | 4 x 30sec

6. Walking Lunges
Bdwt | 5 x 5

7. BB OH PRESS/ Bb Row
4 x 5 | 10, 10, 5, 5

8. Db Pullovers/ Dips
3 x 10 | 3 x 10

9. Armageddon
DB Skullcrushers 3 x 10
Bb Curls 3 x 10
Close Grip Pushups 3 x 10
DB Hammers 3 x 25

10. DB Shrugs
3 x 25
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/2/19 DEADCEMBER Day #2, Monday

1. Deadlift {60%, 65%, 70%} @ 500lbs
295lbs x 8
315lbs x 8
365lbs x 8

2. Bench Press {60%, 65%, 70%} @ 455lbs
275lbs x 8
295lbs x 8
315lbs x 8

3. a. DB OH Press, 3 x 8
b. DB Rows, 3 x 8
c. An Rollouts, 3 x 8

4. a. DB Hammer, 3 x 8
b. Tricep Ext., 3 x 8
c. Bb Shrugs, 3 x 8

Note*
Carryover 11/30 second half and Ab package.

Note II*
Squats max reps {410lbs x 10 @ 500lb max}
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
Tuesday Dec.3, 2019

1. RDLs
250lbs | 3 x 8
275lbs | 3 x 8
300lbs | 3 x 8

2. Front Squat
200lbs | 3 x 8

3. Ab Block
Planks. 3 x 45sec.
Ab Roller 3 x 10
Machine Crunch 4 x 10
Hanging Ab Raises 3 x 12
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
Wednesday Dec. 4, 2019

1. Deadlifts
295lbs x 8
325lbs x 8
350lbs x 6
350lbs x 6

2. Bench Press
315lbs x 8, 8
345lbs x 6
355lbs x 6

3. LatPulldown 3 x 8
DB Row 3 x 8
Bb Curl. 3 x 20

4. Lateral Raises 3 x 8
Tri kickback 3 x 8
Diamond Push-up 3 x 10
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/5/19 Thursday

1. Deadlifts
315lbs x 3
365lbs x 3
365lbs x 3
405lbs x 3

2. Squats
325lbs x 3
325lbs x 3
345lbs x 3
365lbs x 3
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/8/19 Sunday Fun Day

Colossal Bench Progress ram
135 x 20
225 x 15
315 x 10
405 x 1
455 x 1
225 x 20
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/9/19 Monday

Deadlifts
300lbs x 3
325lbs x 3
355lbs x 3
375lbs x 3

Incline Bench
275lbs x 8, 8, 8

Dips 3 x 8
Face Pulls 3 x 8
Planks 3 x 30sec.

Shrugs 3 x 8
Arnold Press 3 x 8
Ab Rollout 3 x 8
 
Last edited:
HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/10/19 Tuesday

1. Deadlifts & Squats
225 x 8
315 x 8
365 x 8
405 x 8

2. Plate twists
3 x 20

3. Wall Sits
3 x 30sec.

4. Lunges
3 x 20

5. Leg Extension
3 x 20

6. Leg Press {8 Plates}
2 x 50
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/11/19 Wednesday

1. Deadlifts
225lbs x 6
275lbs x 6
315lbs x 6
325lbs x 6

2. Bench
275lbs x 8
315lbs x 6
365lbs x 5
405lbs x 4

3a. Heavy DB Rows 3 x 8
b. Bb Curls 3 x 15
c. V ups 3 x 8

4a. Lat Pulls/Pull UPs 3 x 10
b. DB Hammer Curls 3 x 8
c. Ab Rollouts 3 x 8
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/12/19 Thursday

1. Deficit Deadlifts {Stand on 45lb Plate}
275lbs x 6
295lbs x 6
325lbs x 5
355lbs x 5

2. Stiff Leg Deads
225lbs x 6
225lbs x 6
255lbs x 5
275lbs x 5

3. Plate twists
3 x 20

4. Wall Sits
3 x 30sec.

5. Lunges
3 x 20

6. Leg Extension
3 x 20

7. Leg Press {8 Plates}
2 x 50
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/12/19 FRIDAY

1. Deadlifts
335lbs x 3
365lbs x 3
385lbs x 3
415lbs x 3

2. OH Press
145lbs | 4 x 3

Neutral Grip Pull-ups 3 x 3
Tricep Ext. 3 x 20
Planks 3 x 30sec.

Dips 3 x 3
Shrugs 3 x 15
Ab Rollouts 3 x 8
 
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HokiePride

HokiePride

Well-known member
Awards
1
  • Established
12/16/19 Monday

1. Deadlifts
365lbs | 3 x 5

2. Hang Cleans
135lbs | 3 x 5

3. Plate Twists
3 x 20
 

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