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

Thursday February 19th​

Ab work
W/ additional reverse pyramid.
Added lower ab leg raises 6x10
Inc. Bench Press | 265lbs | 5x5 {+5bs}

Note
Raised the bar and hit 265lbs. Strength has gone up once again. Feeling real good about hitting milestone of 275lbs on Incline for a clean 5x5 in June. I will then begin the journey to the infamous 315lbs for a clean 5x5.
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Friday February 20th

Ab work
W/ lower leg raises 4x10
Ass. Pull-ups 5x5
 
HokiePride said:
Saturday Friday 14th​
Valentine Day/26 Wedding Anniversary
Incline Bench Press 260lbs | 5x5
Ab work
Click to expand...
Hey man, happy anniversary! How many years?
HokiePride said:
Thursday February 19th​

Ab work
W/ additional reverse pyramid.
Added lower ab leg raises 6x10
Inc. Bench Press | 265lbs | 5x5 {+5bs}

Note
Raised the bar and hit 265lbs. Strength has gone up once again. Feeling real good about hitting milestone of 275lbs on Incline for a clean 5x5 in June. I will then begin the journey to the infamous 315lbs for a clean 5x5.
​
Click to expand...
Nice progress. Glad to see things on track!
 
Thursday March 5th​

Ab work {Daily500 reps}
Note:
Stomach getting smaller.

Incline Bench: 275lbs | 5x5
struggled on final set. Still pressed all 25 reps. Added {+5lbs since last week} Headed strong to 315lbs by November 2026.
No flat benching but dumbbells instead for flat.

Note:
Assisted Pullups has moved up as well {-15lbs} Only 100lbs assistance. Need to continue working until no assistance is necessary @ 5x5.

Deadlift & Squats will be added Spring 2026. Focus will be around 5 major exercises.
Squat, Incline Bench, Military OH Press, Deadlift, Dips and Assisted Pullups. Other exercises will be fillers but not focused based. Progressive loads weekly. Top weight reached will be 405lbs across the Big Three. Changes will be only for reps or micro weight changes. I'm comfortable staying at a 1215lb total.
 
Thursday March 12th​

Ab work {Daily500 reps}
Note:
Stomach getting smaller.

Incline Bench: 275lbs | 5x5, <RPE 7.5>

Continuing on the same path with weight. Will attempt to increase reps prior to making another weight increase.
 
Sunday March 15th

Ab work {Daily500 reps}
Note:
Stomach getting smaller.

Incline Bench: 280lbs | 5x5, <RPE 7.5> {+5lbs}

Continuing on the same path with weight. Added 2.5lbs per side.
 
Tuesday March 17th

Ab work {Daily500 reps}
Note:
Stomach getting smaller.

Military Press: 135lbs | 2x5, 3x8 <RPE 7.5>

Continuing on the same path with weight. Added 2.5lbs per side.
 
Thursday March 19th, 2026

Ab work {Daily500 reps}
Note:
Stomach getting smaller.
Incline Press: 285lbs | 5x5,<RPE 8.0>

Worth Noting|
Assisted PullUps | +100lbs
OH Military Press | 5x8 @ 135
Dips | 5x5

Note:
Closing in on 295lbs. This is epic. By end of summer I should hit 315lbs for a 5x5 with ease. I will then move to my normal climb of 405lbs on the flat while maintaining the incline.
 
Sunday March 22nd, 2026

Ab work {Daily500 reps}

Incline Bench Press: 295lbs | 5x5,<RPE 8.5> MILESTONE HIT!

Sauna 20min, Treadmill Walk 20min!

Note:
Touched 295lbs on incline. This is epic.
 
Monday March 23rd, 2026

Back Day with gym friend.
 
Tuesday March 24th, 2026​
Ab Work w/ Military Incline Press.
OH Military Press | 5x8 @ 145 {MILESTONE HIT}
Ended workout with DB Shrugs @ 75lbs for 3x25 & 30lb Hammer curls 3x10
 
Thursday March 26th, 2026​

Ab work {Daily500 reps}

Incline Bench Press: 295lbs | 5x5,<RPE 9.5>

Note: Tough set but got it done. Not as clean as I would like but again its's first time moving up to this weight and second workout with same weight. I'll work on this to get tighter and smoother on this lift throughout April while strengthening surrounding muscles to get ready for a 5lbs increase in a few weeks. targeting 305lbs May 3rd.
 
Thursday April 2nd, 2026
​
Weeks Rest!
 
Sunday April 5th, 2026

Ab work {Daily500 reps}

Incline Bench Press: 295lbs | 4x5, 1x4,<RPE 9.75> Final set only hit 4 reps. Not as clean as I would like.

Ramping up to change direction and increase weight but reduce reps. Incline Press once weekly. Focus on all surrounding muscles during the week.
 
Wednesday April 8th, 2026​

Ab work {Daily500 reps}
*
AM/PM Cardio! {Day 1}
Pivoted to add cardio 3-4 days a week @ 1.2inc/2.2mph. This will increase weekly and monthly for next three months until 3.0inc/3.0mph achieved as normal. I will then begin to raise the incline over a 6month period while maintaining a 3.0mph to achieve maximum fat burning while fasted in the morning. Over summer add small walks and sprint training minimally to help impact cut.
 
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Thursday April 9th, 2026

Ab work {Daily500 reps}
*
AM Cardio! {Day 2}
 
FRIday April 10th, 2026

Ab work {Daily500 reps}
*
 
Thursday April 16th, 2026

Ab work {Daily500 reps}
*
 
Wednesday April 22nd, 2026

Ab work {Daily500 reps}
 
Tuesday April 28th, 2026

AM: Ab work {Daily500 reps}, Cardio 25min

Notes Continued with this protocol as far as abs but added cardio. This is Day 2. I will track both ab work and cardio. Goal is 3-4 sessions in the AM and weights but limited in the PM. Tonight kids go to a friends' house to work out so I will hit a second session and focus on bench. I reduced the Incline weight in order to run it twice weekly with an incremental change every third session. This will allow micro accessory lifts in between everything. Eventually include home workouts to supplement gym work.
 
Wednesday April 29th, 2026

AM: Ab work {Daily500 reps}, Cardio 25min

Hit incline chest
205lbs | 5x10 {Extra Wide grip}

Note:
Didn't want to hit cardio this morning but did so and completed work as promised to myself. Going to be long 90 days to normalize cardio plus abs. This is the priority before weights.
 
Wednesday April 29th, 2026

AM: Ab work {Daily500 reps}, Cardio 25min {Day 3}

Note:
Cardio has been challenging. Had to drop to 1.8 since I did so much ab work and incline varied. Main thing to remember is being consistent. Cardio becoming the next static thing next to ab work. I'm still deconditioned from being hospitalized in 2021 due to Covid. I'm still feeling the effects of that awful timeframe where I had to fight for my life to live. I'll take it as a win that I at least have been in the gym consistently in the morning and hitting abs daily. Bringing in cardio changes the game. Also, recently transferring to another location for work brings me 15 minutes away from home. Less wear and tear on my vehicle, less time for travel to and from work and less gas mileage. Also, closer gym and I have options for home workouts. I have no excuse to push myself or maintain a grind. My goal is to drop below 15% bodyfat. It takes time.
 
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Thursday April 30th, 2026

AM: Ab work {Daily500 reps}, Cardio 25min {Day 4}
 
Friday, May 1st 2026

AM: Ab work {Daily500 reps}, Cardio 25min {Day 5}, AVG 2.2mph/3.0inc.
 
Saturday March 2nd, 2026

Rest day!
 
Thursday 5/14

Day one of Semamorelin. Stacked with Retatrutide. Reta I will take tomorrow as a first dose.
Plan is to run these two peptides for 6 months.
 
Saturday 5/16/26
Today Day 1 of Retatrutide.
Plan to run fr 24 weeks. I’ll report results on this stack in a few weeks.

Semamorelin
Day 3 tonight. Running for same amount of time.

Stacked with AOD & SLP-33

Ordering 1st Phorm
Protein Bars
Beef sticks
Micro Factor
Energy drinks
 
Sunday Feb. 17
Arms

Monday Feb. 18
Back

Tuesday February 19th
Abs AM

Wednesday Feb 20
Abs AM
 
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HokiePride said:
Wednesday April 29th, 2026

AM: Ab work {Daily500 reps}, Cardio 25min {Day 3}

Note:
Cardio has been challenging. Had to drop to 1.8 since I did so much ab work and incline varied. Main thing to remember is being consistent. Cardio becoming the next static thing next to ab work. I'm still deconditioned from being hospitalized in 2021 due to Covid. I'm still feeling the effects of that awful timeframe where I had to fight for my life to live. I'll take it as a win that I at least have been in the gym consistently in the morning and hitting abs daily. Bringing in cardio changes the game. Also, recently transferring to another location for work brings me 15 minutes away from home. Less wear and tear on my vehicle, less time for travel to and from work and less gas mileage. Also, closer gym and I have options for home workouts. I have no excuse to push myself or maintain a grind. My goal is to drop below 15% bodyfat. It takes time.
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15% is the new 10% for me lol.
nice thing about cardio is that it does tend to come back relatively fast with some consistency compared to strength training which can take a year to muster out that next PR sometimes.
 
Thursday February 21st
Ab work

Friday February 22nd
Ab work

Note:
Week 2 of Reta/AOD1904/SLPP-33. Increased Protein and water intake. Began adding 2 shakes daily. Day 2 with Chia Protein shake Am/Pm. Going to add 2tbl spoon ACV to both shakes.
 
Wednesday May 27th 2026

Just realized I missed an entire 2 months of updates.
Damn, Thats crazy. I just started a round of peptides.
Semorelin & Retatrutide {GLP-3}. I'm nearing week 2
and will post results. Starting weight {395} with work
clothes. I will weigh in Friday morning fasted in same
clothes then weigh in with gym clothes. I need to stop
being lazy and drag my gym clothes into the gym or invest
in a locker so I can keep certain things there on hand.

Continuing with morning ab work. Need to add cardio more consistently for 3-4 days per week. Add more exercises to build strength and tendons.

Ab work
Upright Row Bar {+10lbs}, Barbell Curls w/ Bar {+10lbs}
 
Saturday May 30, 2026

End of the week. Beginning of summer {not officially}. Starting week 3 of 24 on Reta. I'll post results tomorrow to see if any weight has been lost.
 
HokiePride said:
Saturday May 30, 2026

End of the week. Beginning of summer {not officially}. Starting week 3 of 24 on Reta. I'll post results tomorrow to see if any weight has been lost.
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Remind me, what is your overall goal at the moment with this stack? Primarily weight loss? I also remember you mentioning starting up semorelin too?
 
Segansational said:
Remind me, what is your overall goal at the moment with this stack? Primarily weight loss? I also remember you mentioning starting up semorelin too?
Click to expand...
Overall goal is fatloss/recomp.
Now my stack consist of Reta/MOt-C/Tesa/Sema
I'll start MotC/Tesa in a few weeks and this will be full stack until end of summer.

Starting weight: 395.8lbs {Monday 05/18}
Current Weight: 387.2lbs {Monday 06/01}
 
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