HokiePride Going through the Chaos & Pain to get Perma{nently} Swole

[HokiePride]

It's Labor Day, Sept. 7, 2015.

I'm about to embark on a new journey. I've been through the toughest thing I've faced in my life. I've been an avid lifter since college but my journey became official within the last 8yrs. During this time period I worked for a company that had a friend that introduced me to Powerlifting. I set out and destroyed record after record I set. I competed in over 8 powerlifting contests and early this year I was on a serious mission to recomp. In February I suffered a major setback when I lost my employment which, I'm sole earner in the fam.

I then suffered a major injury while unemployed where I ripped a flexor tendon in my left hand, Game 2 while playing semi pro football for the Indiana Tomahawks. We won the championship which made it worthwhile. It was their Inaugural Season. I don't think their going to stay together but we made history. I finally got the all clear to get my hand to close which means I can utilize very tool given to me through therapy to get the tip of my finger to bend and get my hand to fully close.

There is a lot more embedded in my story I don't have time to divulge but I am working again and getting grounded. I need to sell my house which I fired two realtors and on a third. We also revamped some things at our home to help with the sell. See I'm going off topic again. Anyways, I'm making serious progress to get back to my former self. The goal is to bench 500lbs in the 100% RAW World Meet in 2016. The meet for this year I can't compete in obviously but I my has been p[aid for this meet since last year. So follow me on my comeback and I promise you won't be disappointed.

Game 1 Virginia Tech vs Ohio State Go Hokies! { I support Virginia Tech due to being a veteran & following their experience with the campus shooter I served as GameDay Security for 4yrs, Lower Level East Side 3 }

 

[HokiePride]

September 8, 2015

#OSUvs#VATECH, didn't fair too well. They stood strong until HALF. Something changed and it was all downhill from there. Oh well, can't win them all. Plans are to smash chest tonight. I had 5 days off from work & gym. The gym was closed over the weekend.

Tonight on schedule is CHEST!

 

[HokiePride]

September 8, 2015

#OSUvs#VATECH, didn't fair too well. They stood strong until HALF. Something changed and it was all downhill from there. Oh well, can't win them all. Plans are to smash chest tonight. I had 5 days off from work & gym. The gym was closed over the weekend.

Tonight on schedule is CHEST!

Bench Press:
135 x 20
225 x 15
315 x 10 x 4 {Sets}

Incline Bench:
135 x 10
225 x 10
275 x 08 x 10

Delt Side/Front/Rear Raises
15 x 15 x 4

Epic gainz and I'm gaining ground fast since beginning physical therapy. I was exhausted from traveling to work on very little sleep, worked 12 hrs and hit the gym. Barely making it, the moment Permaswole hit my system, I began to feel the energy rush. It takes great.

 

[HokiePride]

September 9, 2015

Went in for a late workout and based on stretching the muscle and getting a great squeeze on the Lats/Traps/Upper Chest! PreWorkout has me on point. Great taste & Excellent mix ability. Chaos & Pain has out done themselves on this one.
I normally don't take preworkout mixes but this product gets me through no matter what once it kicks in.
Tonight on schedule is Legs.

 

[HokiePride]

Sept. 10, 2015

Hit Arms & solely arms. Nothing too much but always had a habit of utilizing compound movements to do the work for bi's and tris. I finally decided to place focus on them and hit them several times a week to get them to catch up and be proportionate with my chest & Back. The preworkout has been doing it's job providing the necessary energy, especially after long 12 hour days.

 

[HokiePride]

Sept. 11, 2015

What can I say, it's a day to remember. Our country suffered a major disaster, I had the opportunity to be apart of the first battle group to get underway and go after the terrorists responsible for the massacre. I was on the mess decks in port on the USS Peterson when we were called to duty. First battle group out and to return to NY. Ill never forget. This was a rest day for me and well deserved.

 

[HokiePride]

Sept 12, 2015

Rest Day!

 

[HokiePride]

September 14, 2015
4 Months Post Surgery, 1.5 in the gym on my RETURN:

Chest Day!
Bench Press:
135 x 10
225 x 10
325 x 10 x 4 {Sets}
275 x 15
225 x 25 x 2 {Sets}

Incline Bench
275 x 8 x 4 {Sets}

Off the Bottom & climbing back to the top. Anyone want to join me. Hit me up. Less than 3 months and I'm repping 315+ again. No I'm not one dimensional. Your gone learn today!

 

[HokiePride]

September 16, 2015

Permaswole giving me decent energy whether to get through my 12 HR Shifts or workouts. Today I got off work and headed home and took a nap. I got up and headed to my second home, the gym, knocked out some light upper/lower back & biceps.

 

[HokiePride]

September 17, 2015

Permaswole, decided to take to the head with a chaser. In route to the gym post 12hr work shift. Thought about workout today and realized I had to hit Bench Day #2, and up the lbs another 10lbs. Post surgery I'm making a huge comeback. The highlight of This day is:
Flat Bench
135 x 10
225 x 10
335 x 10,10,10,9
275 x 10
225 x 20, 20

 

[HokiePride]

September 18, 2015

Took my preworkout and headed to Universal Athletic Club. A gym that's my new home away from home.

Performed some light chest & heavy back. Ended the day with light arms.

Left to prepare for my 2yr old birthday party.

 

[HokiePride]

September 19, 2015

Hit the gym for delt work. Polished off with more arm work and headed to the party. Got pulled over by an ignorant police officer for making a turn at a sign that said no left turn. New to the area and there aren't many ways I know of yet to get turned around.

 

[HokiePride]

September 22, 2015

Flat Bench
135 x 10
225 x 10
335 x 10,10,10,9
275 x 10
225 x 20, 20

Incline DB Press
45x10
55x10
65x10
75x10
85x10
85x10
85x10

Machine Flys
100x10
100x10
100x10
100x10

Cable Crossovers
60x15
60x15
60x15

Reverse Cable Crossovers
60x30
60x30
60x30

Face Pulls
100x10
100x10
100x10
100x10

Side Laterals
20x10
20x10
20x10
20x10

Front Plate Raise
25x10
25x10
25x10
25x10

Taking the preworkout and smashing the weights. Taste great and loving the energy. Now on to my 12HR shift.

 

[pyrobatt]

Subbed brother!

 

[Burnfire]

Subbed

 

[HokiePride]

Welcome peeps. Resting, enjoying a meal at Fuddruckers. Trying to muster the energy to do something tonight and go home and crash.

 

[HokiePride]

September 23, 2015



One Arm DB Rows

55x10

65x10

75x10

85x10

95x10x3

85x10

75x10

65x10

55x10



Straight Arm Pulldowns

80x12

80x12

80x10

70x08



Wide Neutral Grip Pulldowns

180x10

200x10

200x10

200x10



Seated Cable Low Rows

140x12

150x12

150x12

150x12

150x12

High Smith Row

4PLx10x4

BB Rows

175x6x4

So I'm highly affected by the lack of grip strength in my left hand. I still can't close it due to the tendon rupture. It's going to be a long road to recovery. I can't hold the bar to deadlift or Row properly. I could have went heavier on the DB rows but I'm limited to grip. This sucks and I have to work harder to get this hand to close. Pushing movements I'm all good for except push-ups because I can't hyper extend it the other direction much. It's going to take methodical training and time to match my new found strength. I'm still progressing on the bench and other pushing movements. The pulling is affected.

 

[HokiePride]

September 24, 2015
Decided to hit chest again and from different angles. This was only a few days post chest except I hit Incline as opposed to flat. Moved on to some DB work. Next was machine flyers and topped off with some stretches to expand the tissue. Probably wasn't a great idea since I did heavy chest on Tuesday but I had to do it.

Flat Bench
135 x 10
225 x 10
275 x 10
315 x 10 x 3
225 x 10

 

[HokiePride]

September 25, 2015

Leg Day! Son turns 2, yeah! He's growing to be such a young man. Luckily he has an older brother to teach him the ropes {he's 3, lol}. Their inseparable.

 

[HokiePride]

September 26, 2015

Set it off with the preworkout & got myself to the gym and smashed delts. This stuff has been great to get me pumped up for a workout and then work my 12 HR SHIFT. I can't express how much I stopped taking preworkouts, due to the caffeine and unnecessary energy. Once I got into the situation in in traveling between two cities 3.5hrs apart & living, working 12 shifts and working out 5 days a week. It's been on point.

Bb OH PRESS
135x15
155x15
175x12
195x10

Side/Front/Rear laterals
35x25x3 {Sets}

Machine Press
1Plx15x2
2Plx15x2

Upright Row
135x10x3

 

[HokiePride]

September 27, 2015

Rest Day! No lifting until Thursday! I'll be off for a few days following. I will set up mini two a days! Energy should be reset due to travel back to home to spend time with family. Still trying to get my house sold. Going up and down the turnpike every few days is taking its toll. Im still taking full advantage of my off days & work days when I can. Stay tuned.

 

[HokiePride]

Oct. 2, 2015 Added Touch to my Work

*** Day 2 ***Of My New Program.

( Full Body Challenge )

Plank - 1:00
Squats - 55
Crunches - 55
Lunges - 60
Push-Ups - 30
Burpees - 25

- - - - - - - - - - - - -

{{{--- A.M. Workout ---}}}

--- Leg / Ab Superset ---
Repeat 5 Cycles Of:
- 20 Squats
- 20 Crunches
- 10 Lunges Per Leg
- 10 Crunches
- 20 Calf Raises
- 20 Crunches

- - - - - - - - - - - - -


{{{--- P.M. Workout ---}}}

*** 10 Minute Circuit ***

15 - Burpees

10 - Power Squats

20 - Plank Jacks

20 - Dips

10 - Tuck Jumps

20 - Russian Twists

( Repeat Exercises For 10 Minutes Without Stopping... See How Many Sets You Can Get In )

- - - - - - - - - - - - -

1 Set - MAX Effort Push - Ups
5 Sets - 25% Of Your Max Rep Push-Ups
5 Sets - 5 Bulgarian Split Squats

- - - - - - - - - - - - -

( Sprint Warm-Up )
20 Sec - Side-Straddle-Hops
20 Sec - Jog In Place
20 Sec - Butt Kickers
20 Sec - Side Lunges
20 Sec - Jump Squats

( 1 - 2 Minute Light Jogging Before Your First Sprint )
>>> REPEAT 10 TIMES <<<
10 Sec - Sprint
50 Sec - Jog ( Recovery Time )



--- Weight Training ---

Squats - 25 Reps

Leg Curls
Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps

Mountain Climbers - 25 Reps (4 Count)

Dumbbell Lunges
Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps

Squats - 25 Reps

Barbell Squats
Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps

Mountain Climbers - 25 Reps (4 Count)

Alternating Lunge Jumps
Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps

Squats - 25 Reps

Dumbbell Single Leg Split Squat
( Bulgarian Split Squat )
Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps

Mountain Climbers - 25 Reps (4 Count)

Calf Raises
Set 1 - 50 Reps
Set 2 - 50 Reps
Set 3 - 50 Reps
Set 4 - 50 Reps

Squats - 25 Reps

Barbell DeadLift
Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps

Mountain Climbers - 25 Reps (4 Count)

Seated Leg Extensions
Set 1 - 15 Reps
Set 2 - 15 Reps
Set 3 - 15 Reps
Set 4 - 15 Reps

- - - - - - - - - - - - -

" Killer Abs "
( 3 Sets / Up To 2 Min Rest Between Sets )

To Failure - Crunches
To Failure - Leg Raises
To Failure - Russian Twists
To Failure - Toe Touches
To Failure - Bicycle Crunches
To Failure - 6 Inches

 

[HokiePride]

Oct. 3, 2015 Day 3

*** Day 3 *** Of New Program

( Full Body Challenge )

Plank - 1:15
Squats - 60
Crunches - 60
Lunges - 60
Push-Ups - 35
Burpees - 30

- - - - - - - - - - - - -

{{{--- A.M. Workout ---}}}

--- Pushup/Crunch Superset ---

Repeat 10 Cycles Of:
- 10 Regular Push-Ups
- 10 Crunches
- 10 Wide Push-Ups
- 10 Crunches
- 10 Tricep Push-Ups
- 10 / 10 Left / Right Crunches

- - - P.M. Workout - - -

--- Full Body Tabata Routine ---

( 8 Sets Of High Intensity Exercises For 20 Seconds Per Set Followed By Only 10 Seconds Of Rest Between Sets... 1 - 2 Minutes Between Exercises... )

--- Exercise Details ---

--- Push-Ups - Regular ---
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

--- Side - Straddle Hops ---
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

--- Burpees ---
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

--- Dips - Bars ---
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

--- Bicep Curls ---
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

--- Squats ---
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

Mountain Climbers
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

FlutterKicks
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

--- Crunches ---
Set 1 - 20 Seconds
Set 2 - 20 Seconds
Set 3 - 20 Seconds
Set 4 - 20 Seconds
Set 5 - 20 Seconds
Set 6 - 20 Seconds
Set 7 - 20 Seconds
Set 8 - 20 Seconds

 

[HokiePride]

October 4, 2015, Day 4 of New Program

*** Day 4 ***

( Full Body Challenge )

Plank - 1:15
Squats - 65
Crunches - 65
Lunges - 70
Push-Ups - 40
Burpees - 35

- - - - - - - - - - - - -

{{{--- A.M. Workout ---}}}

--- Leg / Ab Superset ---
Repeat 5 Cycles Of:
- 20 Squats
- 20 Crunches
- 10 Lunges Per Leg
- 10 Crunches
- 20 Calf Raises
- 20 Crunches

- - - - - - - - - - - - -

- - - P.M. Workout - - -

3 Mile Run ( Timed )

100 Crunches ( Under 2 Minutes )

Max Pull-Ups ( 20 )

( Remember To Write This Down For Comparison )

- - - - - - - - - - - - -

45 - Negative Pull-Ups
3 - Max Time Flexed Arm Hang
20 - Inverted Rows

 

[HokiePride]

October 5-7, 2015

Went home to visit family and took some time off from training. Well rested and plan to hit the gym tonight and do damage. Until then, see you all in a few.

 

[HokiePride]

October 11, 2015

Leg Day! Taking last of the Permaswole! I have to say it's been a great run. I'll post a review later today!

 

[HokiePride]

Review Posted! Log Complete!