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

11.18.20

Squats
195lbs x 5
215lbs x 5
235lbs x 5

Bb Rows
4 x 5

Bb Rev Curls
4 x 10

Band Pull Aparts
4 x 20
 
11/22/20

Squats
135lbs x 5
225lbs x 5
275lbs x 5
315lbs x 3
335lbs x 3
365lbs x 3
405lbs x 1-3
 
11/27/20

BLACK FRIDAY BIG TORSO

INCLINE Bench Press
225lbs | 10 x 10

Oh Press
135lbs | 4 x 5

Close Grip Pulldown
85lbs-140lbs | 4 x 10, 10, 5, 5

DB Pullovers
75lbs | 3 x 10

Dips
Bdwt | 3 x 10

Shrugs
3 x 25

Part II
RIGHT TO BEAR ARMS

BB Curls 3 x 10
SkullCrushers 3 x 10
Hammer Curls 3 x 25
 
12/5/20
First workout since losing my Father Monday 11/30 to Covid.

Squats
135lbs x 10
225lbs x 10
315lbs | 5 x 5
 
12/21/20

Back at it!

Leg Day

Squats
135lbs x 10
225lbs x 10
315lbs | 5 x 5
 
12/22/20

Chest

Bench Press
275lbs | 4 x 10

Cable Flye
85lbs | 4 x 15

Hammer Strength Incline
4Pl | 4 x 10
 
12/23/20

Deadlifts
 
12/24/20

Squats
 
Last edited:
12/25/20

CHRISTMAS R&R
 
Last edited:
12/26/20

Upper Body Blitz
 
12/27/20

Rack Pulls | 4 x 6
265, 285, 285, 305
 
12.28.20

Deadlifts
W/ 5 sec. negative 4 x 3
245lbs, 265lbs, 285lbs, 305lbs

Squats
W/ 5 sec. negative 4 x 3
245lbs, 265lbs, 285lbs, 305lbs
 
12.29.20 & 12/30/20

R&R
 
Last edited:
12/31/20

Deadlifts
245lbs x 8
250lbs x 7
260lbs x 6
265lbs x 5
275lbs x 4
295lbs x 3
305lbs x 2
315lbs x 1

Bench Press
295lbs | 5 x 10
 
HokiePride said:
12/31/20

Deadlifts
245lbs x 8
250lbs x 7
260lbs x 6
265lbs x 5
275lbs x 4
295lbs x 3
305lbs x 2
315lbs x 1

Bench Press
295lbs | 5 x 10
Click to expand...

Strong numbers as always, Hokie!
 
puccah8808 said:
Strong numbers as always, Hokie!
Click to expand...

Continuing to build and maintain. Can never stop the iron game. Just reinvent the training. Thank you so much.
 
1/3/21

Squats
315lbs | 5 x 5

Leg Extensions
5 x 20

Machine Leg Curls
5 x 20
 
1/5/2021 WEEK 1

Bench Press
305lbs | 5 x 10

Pec Deck Flye
4 x 10

Incline Hammer Strength
4 x 10

Dumbbell Curls
4 x 10

Dual Bisolator Curls
4 x 10

Hammer Curls
4 x 10
 
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1/8/21 FRIDAY WEEK 1

Chest

Flat Bench
295lbs | 2 x 10

Close Grip
265lbs | 2 x 10

Incline Bench
245lbs | 2 x 10

Machine Tricep Push Downs
4 x 10
 
Last edited:
1/9/21 Saturday

Legs

Squat
135lbs x 10
225lbs x 10
335lbs | 5 x 5
 
1/13/21 WEEK 2

Tuesday

Chest

Flat Bench
295lbs | 2 x 10

Close Grip
265lbs | 2 x 10

Incline Bench
245lbs | 2 x 10

Machine Chest Press
8PL | 4 x 10

Seated Fly Machine
85lbs | 4 x 15

Db Curs
40lbs | 4 x 10
 
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1/14/21 Thursday WEEK 2

Light Chest

Incline Bench
255lbs | 2 x 10

Tricep Pressdown
4 x 15

Military Press
4 x 15

Dips
4 x 10
 
Last edited:
1/15/21 Saturday

Darius {oldest} 9th Birthday

Legs

Squats
335lbs | 5 x 10

Leg Extensions
4 x 25

Standing Leg Curl
4 x 20

Assisted Pull-ups
4 x 10

OH Chest Raises
4 x 10
 
Last edited:
1/18/21 WEEK 3 Monday MLK BIRTHDAY

Chest
BENCH
315lbs | 5 x 10, {RPE 9.5}

CLOSE GRIP PULLDOWN
85lbs | 4 x 10

All I had time to complete today! This will be finished tomorrow.
 
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1/22/21 FRIDAY {Week 3}
Chest

Bench Flat
315lbs | 2 x 8

Close Grip
275lbs | 2 x 8

Incline Bench
255lbs | 2 x 8

Tricep Pushdown
4 x 20

Chest Hammer Press
4 x 10
 
Last edited:
1/23/20 SATURDAY

LEGS

SQUATS
335lbs | 5 x 5

OH PRESS
135lbs | 4 x 10
145lbs | 10

ST HAMSTRING CURLS
4 x 20

LEG PRESS
2PL x 20 Single Leg
4PL x 20 Single Leg
6PL x 20 DB Leg
8PL x 15 DB Leg
10PL x 10 DB Leg
 
1/24/21 SUNDAY

DEADLIFTS VOLUME
225lbs | 4 x 10

Hammer Strength Row
4PL | 3 x 10

Hammer Strength SLA PULLDOWN
45PL + 25PL | 4 x 15
 
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1/25/21 Monday

CHEST

FLAT BENCH
325lbs | 3 x 10

CLOSE GRIP BENCH
275lbs | 2 x 8

INCLINE BENCH
270lbs | 2 x 8
 
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1/26/21 TUESDAY

OH Press
135bs | 4 x 10

Hammer Strength Row
2PL x 10
4PL x 10
6PL x 10
8PL x 10

Rear Delt Flye
4 x 10
 
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1/27/21 WEDNESDAY
 
1/28/21 THURSDAY

Squats
345lbs | 5 x 5

ISO Lateral Kneeling Leg Curl
4 x 10
 
Last edited:
1/29/21 FRIDAY

OFF
 
Last edited:
Humbl3 said:
Sick
Click to expand...

Are you asking if I’m Sick? These were prefilled out for the week. I’m adding the workouts as their completed. Ramping up for a powerlifting competition.
 
1/30/21 Saturday {Week 5}

Chest

Bench Press
345lbs | 2 x 5

Close Grip Press
295lbs | 2 x 5

Incline Bench Press
285lbs | 2 x 5

Incline DB Press
70lbs | 5 x 10

Incline DB Flye
30lbs | 5 x 10
 
Last edited:
1/31/21 Sunday - 2/2/21 Tuesday

R&R
 
Last edited:
2/3/21 Wednesday

Light Bench Day

Reverse Bench
255lbs | 2 x 10

Tricep Pushdowns
3 x 15

Bdwt Dips
3 x 10
 
Last edited:
2/4/21 THURSDAY

Legs {Week 1 of FEB}

Squats
355lbs | 5 x 5
 
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2/6/21 WEEK 6, Ed Coan Program
Chest

Flat Bench
355lbs | 2 x 5,
365lbs | 2 x 10

Close Grip
315lbs | 2 x 5

Incline Bench
295lbs | 2 x 5

OH Press
135lbs x 10
155lbs | 3 x 8
 
Last edited:
Humbl3 said:
Here in California the word sick means that something is cool. FYI
Click to expand...

No doubt. I thought so. I definitely appreciate the compliment. Thank you so much.
 
2/9/21 Tuesday

Haven’t worked out since Sunday.
Today is another day off. Hopefully by the end of the weekend I’ll be able to get back to it and on track. I’ll keep you posted. Once again this will be an R&R day after working 24hrs.
 
2/11/21

Back

Seated Lat PULLDOWN Wide Grip
4 x 10

Seated Close Grip Lat Pull
4 x 10

Hammer Strength Unilateral PULLDOWN
1Pl + 10lbs | 4 x 10

Seated OH Close Grip PULLDOWN
4 x 10
 
Last edited:
02/12/21

Legs
345lbs | 5 x 5 {W/ Belt}

*Belt hurt like hell. Been too long since utilizing one. Made sets easier. Need to get used to using it purchased on MarkBell Strong website.

Seated Leg Extension
4 x 10

Standing Hamstring Curl
4 x 15
 
2/13/21
Happy 21st WEDDING ANNIVERSARY

Ed Coan Program
Chest

Flat Bench
375lbs x 5 {RAW}
385lbs, 405lbs, 415lbs {ALL Slingshot} x 5

Incline Bench
315lbs| 2 x 5
 
2/14/21
HAPPY VALENTINES DAY

STIFF LEGGED DEADLIFT
135lbs x 10
225lbs x 5
275lbs x 5
295lbs x 5
315lbs x 3
325lbs x 3
345lbs x 1
355lbs x 1
365lbs x 1

Rack Pull
315lbs | 4 x 8
 
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2/16/21 Tuesday , Light Day

Close Grip Bench
330lbs | 2 x 3

Overhead Military Press
135lbs | 4 x 10

Dips Bdwt
4 x 10
 
2/18/21 Todays Goal
Thursday

Legs

Squats
135lbs x 10
225lbs x 10
275lbs x 10
315lbs x 10
335lbs | 3 x 5
 
2/19/21 Week 8

Flat Bench
395lbs | 2 x 3

Slingshot x 5
405lbs, 415lbs,
425lbs x 10

Incline Bench
325lbs | 2 x 3
 
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2.20.21 SUNDAY

DEADLIFTS
 
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