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

2.23.21

Chest
Hammer Strength Press
1Pl Per side | 4 x 15

HS Pectoral Fly
130lbs | 4 x 15

Rear Delt Fly
130lbs | 4 x 10

Back
Rack Pulls
345lbs | 3 x 8

Arms
Bicep Curls
80lbs | 4 x 10

Close Grip Bench
345lbs | 2 x 3

Tricep Pushdowns
4 x 15
 
Last edited:
2/24/21 Wednesday

Legs
Leg Extensions
130lbs | 4 x 15

Seated Leg Curls
130lbs | 4 x 10

Squats
135lbs x 8
225lbs x 8
315lbs x 3
365lbs | 5 x 5

Dips
BDWT | 4 x 8
 
Last edited:
2.25.21 Thursday

Lt Back

Assisted Pull-ups
BDWT | 4 x 8
 
Last edited:
2/26/21 FRIDAY

R&R
 
2/27/21 SATURDAY

BENCH PRESS
135lbs x 10
225lbs x 10
315lbs x 5
405lbs | 2 x3
225lbs x 10

INCLINE BENCH
135lbs x 10
225lbs x 8
315lbs x 5
335lbs x 3

DB Fly
30lbs | 4 x 10
 
2.28.21 SUNDAY

CHEST/BACK/ARMS

Wide Lat PULLDOWN
130lbs | 4 x 10

CG Seated Cable Row
120lbs | 4 x 10

Standing CG Oblique PullDown
80lbs | 4 x 10

Rack Pulls
375lbs | 2 x 8

Bench Press
225lbs | 5 x 10

EZ Bar Tricep Ext
Lying Tricep Ext.
EX Bar CG Press
 
3/1/20

Colonoscopy
 
Last edited:
3/2/21

Armageddon

Bb Curl
100lbs | 3 x 10

DB Curl
30lbs | 4 x 10

Tricep Pushdown
4 x 10

CG Bench Press
135lbs x 10
225lbs x10
315lbs x 8
365lbs x 3, 2
 
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3.3.21 LEG DAY

Squats
135lbs x 10
225lbs x 10
315lbs x 10
365lbs x 10

Leg Extension
85lbs | 4 x 25

Seated Leg Curl
85lbs | 4 x 25

Hip Abduction
4 x 15

Hip Adduction
4 x 15

Leg Press
4PL | 4 x 15
 
Last edited:
3/5/21

1. Bench-A-Thon
Bench Press
225lbs | 4 x 10
250lbs | 4 x 7
295lbs | 4 x 5
335lbs | 4 x 3
375lbs, 385lbs {Failed}

2. Bent Over Row
8 x 10

3. Bb Shrugs ss w/ Chin Ups
4 x 20/ 4 x 3

4. Bb SkullCrushers
 
Last edited:
3/6/21 Saturday

Bench Press
135lbs x 10
225lbs x 10
315lbs x 7
365lbs x 3
420lbs x 1, 1

Incline Press
135lbs x 10
185lbs | 2 x 10

*R&R Sauna/Whirlpool/Pool/HydroTherapy
 
Last edited:
3/13/21
1 week off. Time to get to work.

Bench Press
135lbs x 10
225lbs x 10
275lbs x 7
315lbs x 5
405lbs x 1, 1, 1, 1
 
Last edited:
3/18/21
Been awhile once again but need to try to get back in the game.

Legs
Squats
135 x 10
225 x 10
315 x 10
365 x 10

LEG EXTENSION
4 x 25

LEG CURL
4 x 25

LEG ABDUCTION
4 x 25

LEG ADDUCTION
4 x 25
 
3/22/21

Chest
Bench Press
135lbs x 10
225lbs x 10
315lbs x 8
405lbs x 1

Close Grip Bench
355lbs | 2 x 2

Incline Bench
315lbs | 3 x 5

*Long weekend wreaked havoc on my strength. Not feeling this upcoming meet is going to be good to compete in. I’m out.
 
Last edited:
3/24/21

Squats
135lbs x 10
225lbs x 10
315lbs x 10
365lbs x 10

*Time to move up to 375lbs on Last set.

Leg Extension
4 x 10

Standing Leg Curl
4 x 10

Leg Abduction
4 x 10

Leg Adduction
4 x 10
 
Last edited:
3/28/21

Bench Press
135lbs x 10
225lbs x 10
315lbs x 10
365lbs x 7
405lbs x 1
335lbs x 11
315lbs x 6
275lbs x 10
 
3/30/21

Chest/Arms

Incline Bench
 
4/1/21

Squats
135lbs x 10
225lbs x 10
315lbs x 10
385lbs x 10 {PR}
*In four weeks move to 395lbs on final set! Once I reach 405lbs on the warm up routine I’ll throw in triples, doubles and singles.

Leg Extension
4 x 10

Standing Leg Curl
4 x 10

Leg Abduction
4 x 25, 20, 15, 10

Leg Adduction
4 x 25, 20, 15, 10
 
Last edited:
4/7/22

Squats
135lbs x 10
225lbs x 10
315lbs x 10
385lbs x 10 {PR}

Leg Extension
4 x 10

Standing Leg Curl
4 x 10

Leg Abduction
4 x 25, 20, 15, 10

Leg Adduction
4 x 25, 20, 15, 10

*Work disrupted workouts so this was first day back since beginning of the month.
 
Last edited:
4/9/21

Chest Part 1

Flat Bench
 
4/10/21 Sunday

Chest PART II

Incline Bench
245lbs | 2 x 10

Close Grip Bench
261lbs | 2 x 10

Restarting strength phase. Will eventually ramp up to top sets above 400lbs. I’ll just enjoy the journey in the way.
 
7/16/21

Pre Work
Cable Fly
Machine Delt Raises
Rear Machine Delt Fly

Bench Press
85lbs | 5 x 5

Incline Bench
Bar | 5 x 5

Face Pulls | 5 x 5
Seated Cable Pulls | 5 x 5

Arms
Rope Pressdown/Bicep Machine Curl

Note:
This is only my second workout in the gym post Covid-19 hospitalization. After losing 80lbs and winning my battle against Covid that started April 19, and getting out the hospital June 26, I give nothing but praise to Hod above for pushing me through.
 
Last edited:
HokiePride said:
7/16/21

Pre Work
Cable Fly
Machine Delt Raises
Rear Machine Delt Fly

Bench Press
85lbs | 5 x 5

Incline Bench
Bar | 5 x 5

Note:
This is only my second workout in the gym post Covid-19 hospitalization. After losing 80lbs and winning my battle against Covid that started April 19, and getting out the hospital June 26, I give nothing but praise to Hod above for pushing me through.
Click to expand...

Subbed. Look forward to watching your comeback and getting inspiration from it, brother. Nice work getting back to the iron so quickly post recovery. Godspeed!
 
Oh, wow! I’m so glad you fought it! I lost two buddies this year. One fought hard for two months but lost the battle. Welcome back!
 
7/23:21

All this week I’ve been working and training hard. Between therapy the gym and pool I’ve averaged 4-6hrs of daily training.

Weighed in at 315lbs. Left arm is still weak. Tried doing side raises and could only use 2.5lbs.

Definitely getting stronger though as I hit bench press today and a few accessories. Only had an hour in the gym before having to travel to Physical and Occupational therapy for 2hrs.

It was third day in a row for both. They continue to push my limits and test my stamina. I always feel extremely exhausted afterwards and limp back to the car.

Then spent 1.5hr in the pool with kids. I got home and felt sick but laid down and watched Die Hard 2. The feeling dissipated by the end of the night.

Bench Press {PR}
135lbs | 3 x 3
 
Last edited:
Keep grinding. Godspeed.
 
7/28/21

Note
Hit bench press & accessories.
135lbs | 5 x 5

2 hrs Physical & Occupational Therapy

Pool: stayed for an hour before high winds and cold front moved in.
 
7/29/21

Physical Therapy 1hr
Missed Occupational Therapy but hit the gym for 2hrs

Back/Arms
Focused on machines & cables. Sometimes no weight.

Assisted Dips

Close Grip Cable Pulldown

Standing Straight Bar Row

Seated Single Arm Pull

Leaning Push Ups
 
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A cold front? Whereabouts are you? I would love a cold front.
 
8/7/21 Recovery Continues

Therapy twice this week and some pool sessions.

Today : Gym

Flat Bench Press
95lbs | 10rps
115lbs | 10rps
135lbs | 10rps
155lbs | 3 x 5 {PR}

Rear Delt Machine Flye | 40lbs, 4 x 8
Chest Machine Flye | 70lbs, 4 x 15
Close Grip Lat Pulldown | 70lbs, 4 x15
Military OH Press | 4 x 2 {Bar Only, PR}
Machine Tri Pressdown | 130lbs, 4 x 8
ISO Lateral Chest/Back | 45/side, 4x10
 
Last edited:
8/9/21 The Covid Recovery 2021

Incline Bench Press
Bar | 4 x 15 {Warm Up}
{55, 65, 75, 85, 95} x 5

Close Grip Cable Pulldown
85lbs | 5 x 8

Single Arm Cable Pulldown
50lbs | 4 x 8

ISO Lateral Chest
{2} 45s | 4 x 15

Assisted Dip
160lbs | 4 x 8

Machine Shoulder Press
25lbs | 4 x 8

Front Bb Raise ss/w Upright Row
20lbs | 4 x 8

Machine Db Curl
40lbs | 4 x 8

Side Db Raise/Db Curl/Cable Flye
10/10/17.5 | 4 x 15, 15, 15
 
Kick a$$ volume there brother. Nice job on the PRs.
 
8/11/21 Post Covid Recovery

OCCUPATIONAL Therapy &
Physical Therapy | 2HRS

Gym | Notable Lifts
Bench Press | 165lbs, 3 x 3
Assisted Dip | 145lbs,4 x 8

Pool | 2HRS
 
8/14/21

Physical & Occupational Therapy 2HRS

Gym

Notable Lifts
Bench Press | 185lbs, 3 x 3
Assisted Dips | 4 x 8
 
8/15/21

Back
Notable Lifts

Rack Pulls 4 x 8
 
8/16/21

Physical & Occupational Therapy 2HRS

Gym

Notable Lifts w / Sling Shot band
Bench Press | 185lbs, 3 x 3
Assisted Dips | 4 x 8
 
8/18/21 Post Covid Recovery {Hospitalization}

Incline Bench {PR}
135lbs | 5 x 5

Single Arm Pulldown
4 x 8

Pec Deck Fly
4 x 8

Pec Deck Reverse Fly
4 x 8

Seated Close Grip Row
70lbs | 4 x 15

Standing OH Row/Tricep Pressdown/Cable Row {TriSet}
70lbs | 4 x 8

ISO Lateral Chest
1PL/Side | 4 x 15
 
Last edited:
8/18/21

Bench Press
205lbs | 3 x 3 {PR}

Machine Fly
85lbs | 4 x 8

ISO Chest ss/w Back Lateral
1PL | 4 x 10

Db Chest Press
35lbs | 4 x 10

Incline Bench
Bar | 4 x 15
 
8/25/21

Been hitting the pool all week! 1.5-3hrs while recovering from therapy sessions and gym.

Today

Back/Delt

ISO Lateral Back Row
1PL Per Side | 4 x 15

Seated Low cable row
4 x 15

Standing ISO Lateral Row
1PL | 4 x 15

Standing High to Low Row
45lbs | 4 x 15

Military Press {PR} Alt. Front/Rear
55lbs | 5 x 5

Note:
Physical & Occupational therapy to follow!
 
8/31/21 TUESDAY

Bench Press |
225lbs, 5 x1
135lbs, 5 x 10

Incline Bench |
135lbs, 5 x 5
 
9/5/21 Post Covid Hospitalization

Legs

Hip Abduction
Hip Adduction
Single Leg Standing Hamstring Curl
Torso Rotation
Squats 135lbs | 3 x 10
Dead/Pendlay Row 95lbs, 3 x 5

*This was the first leg workout since being hospitalized. I’m so grateful I made it through and will continue to push and do these lower body workouts now that I know I can safely recover. It’s been such a blessing to have survived COVID-19 after it killed me in the hospital. Having great friends and strangers to pray for my well-being is phenomenal. I’m
Going to ensure I continue living a life putting God first and foremost.
 
9/11/21
Post Covid Hospitalization

Chest
Bench Press
{Warm Up} Bar, 135lbs, 185lbs
225lbs | 5 x 3

Accessories included!
 
9/14/21 Post Covid Hospitalization

Chest
Bench Press
{Warm Up} Bar, 135lbs, 185lbs
245lbs | 5 x 1
135lbs | 2 x 10, 2 x 20

*Milestone achieved and only getting better daily. Getting stronger each day and regaining muscle and strength
 
Last edited:
9/18/21

Chest
Bench Press
{Warm Up} Bar, 135lbs, 185lbs
245lbs | 5 x 2 {RPE 9} PR

CONTINUING to regain strength and make progress back to normalcy.
 
Way to stay consistent. Glad you’re recovering so well!
 
RegisterJr said:
Way to stay consistent. Glad you’re recovering so well!
Click to expand...

I plan to share my Covid experience. I just have gotten winded explaining over last few months. Thank you for your kind words. I actually died in the hospital and almost died several more times during my hospitalization.
 
9/23/21

Post Covid Hospitalization

Chest/Delts/Triceps

Bench Press
Warm Up
135lbs x 10
185lbs x 5
245lbs | 5 x 3

Notes
PR again on my way back.

Tricep Cable Pressdown
DBL 5 x 15
SGL 3 x 15
 
HokiePride said:
I plan to share my Covid experience. I just have gotten winded explaining over last few months. Thank you for your kind words. I actually died in the hospital and almost died several more times during my hospitalization.
Click to expand...
Jeez dude, glad you made it through and are back at it.
 
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