Dhocott’s Journey

[Dhocott]

Today's Workout

3 x 18

Goblet Squats
Straight Leg Deadlift
Barbell Flat Bench Press
Dumbbell Bent Over Row

That was about all I could take tonight. My wife had a stomach virus Sunday and my 4 year old got it today. I had to take the 6 year old to dance class (and listen to the moms gossip) instead of workout. My workout was a couple hours later than normal. That coupled with the fact that the high reps are killing me made it a pretty tough workout indeed. Thankfully the rest of the week is low to medium reps.

Now lets just hope no one else in the house gets the bug...

[stingo]

Congrats on getting your workout in despite the adversity and gossip.

[Dhocott]

Thanks, it was worth it once I finished.

[Dhocott]

Today's Workout

Sprints

5 x 20 yards
4 x 40 yards
3 x 60 yards
2 x 80 yards

Good run...

I had a check up today and my LDL's are a little high. The doctor told me to continue what I'm doing shooting for my target weight of 175 lbs and we'll check my blood again in 4 months.

[Dhocott]

Thursday 02/07/08 Workout

3 x 8

Deadlift
Dumbbell Incline Bench Press
Barbell Curls
Tricep Extensions
Squats
Good Mornings

[Dhocott]

8 Week Update

This is the end of my 8th week on TNT and TBT. On Plan A for the first 4 weeks my stomach measurement went down on average 5/16" a week for a total of 1.25". On Plan B for the second 4 weeks my stomach measurement went down a total of .25" and that happened this week after I added three days of HIIT on my off days. After the initial weight loss I have consistently lost about a pound of body weight a week.

I was contemplating going back on Plan A to see if my stomach measurements would begin to drop again at a steady rate, but since I lost a 1/4" this week I am going to start TBT again and continue with Protein + Carbs on lifting days and Protein Only on HIIT days for one more week.

I am still on track to reach my goal weight by 3/14/07. I am adjusting my waist line measurment goal based on the results from the last 8 weeks. I'm still moving forward and that is the important thing.

Beginning Stats (12/17/07)
Weight 195 lbs
Waist 37 5/8"
Body Fat 21.4% (using YMCA calculation formula)

Current Stats (02/08/08)
Weight 181 lbs
Waist 35.75"
Body Fat 19.4% (using YMCA calculation formula)

Goal Stats (03/14/08)
Weight 175 lbs
Waist 34.25"
Body Fat 16.8%

[Dhocott]

Today's Workout

Sprints

5 x 20
4 x 40
3 x 60
2 x 80

[Dhocott]

Dynamic Warmup

Workout

2 Sets

• 1A - Static Lunge 15 reps 20lbs dumbbells 45 sec rest
• 1B - Incline Dumbbell Bench Press 12 reps 40lbs dumbbells 45 sec rest

2 Sets

• 2A - Hip Extensions 15 reps 45 sec rest
• 2B - Barbell Bent Over Row to Neck 15 reps 45lbs 45 sec rest

2 Sets

• 3 - Prone Cobra 60 sec 45 sec rest

Since I bought the book and I was at the end of TBT week 8, I decided to start the workout program in the TNT book. Sweat was dripping off me by the end of today's workout and now that I am looking at the book closer to enter the log, I realize I was only supposed to do 1 60 sec prone cobra. The extra one didn't kill me though, so I think I'll be okay.

It was an awesome workout. I am going back to Plan A until I get closer to my goal. I had very good results on Plan A the entire first 4 weeks. I will go back on Plan B once my waist measurement gets much closer to 31.5". I have a ways to go...

[Dhocott]

Dynamic Warmup

Workout

Straight sets 2 x 15 45 sec rest

• Dumbbell Stepup 20lbs dbs
• Neutral-Grip Shoulder Press 20lbs dbs
• Goblet Squat 45lbs db
• Dumbbell Pullover 20lbs dbs
• Plank 60 sec

I was not paying attention and forgot I was supposed to be doing alternating sets untill I was almost finished. Oh well, I'll just have to remember that next time.

The routine is awesome. I am beat and my waist went down this week, so I am happy.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

2 Sets

• 1A - Static Lunge 15 reps 20lbs dbs 45 sec rest
• 1B - Incline Dumbbell Bench Press 12 reps 45lbs dbs 45 sec rest

2 Sets

• 2A - Hip Extensions 15 reps 25lb plate 45 sec rest
• 2B - Barbell Bent Over Row to Neck 15 reps 50lbs 45 sec rest

1 Set

• 3 - Prone Cobra 60 sec 45 sec rest

So I remembered to do alternating sets today. This workout really gets my heart pumping and I'm done in 30 minutes. Now I have to catch my breath.

[TheFitOne]

You seem to have similar stats to me. I am also consistently losing 1lb per week! Keep up the good work.

[Dhocott]

Originally Posted by TheFitOne

You seem to have similar stats to me. I am also consistently losing 1lb per week! Keep up the good work.

Thanks, that's my goal 1lb a week and I'm also shooting to lose 5/16" in my waistline a week on average.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

2 Sets

• 1A - Dumbbell Stepup 15 reps 20lbs dbs 45 sec rest
• 1B - Neutral-Grip Shoulder Press 15 reps 20lbs dbs 45 sec rest

2 Sets

• 2A - Goblet Squats 15 reps 45lb plate 45 sec rest
• 2B - Dumbbell Pullover 15 reps 20lbs 45 sec rest

1 Set

• 3 - Plank 60 sec

So I remembered to do alternating sets again today. This may be becoming a habit. I like the workout a lot.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

2 Sets

• 1A - Static Lunge 15 reps 25lbs dbs 45 sec rest
• 1B - Incline Dumbbell Bench Press 12 reps 45lbs dbs 45 sec rest

2 Sets

• 2A - Hip Extensions 15 reps 30lb dbl 45 sec rest
• 2B - Seated Row to Neck 15 reps ??lbs 45 sec rest (5 plates on machine)

1 Set

• 3 - Prone Cobra 60 sec

I'm traveling this week and was very happy to find dumbbells and an adjustable bench in the hotel fitness room. I was also able to do the seated row to neck I normally have to substitute because I don't have a pully system at home.

While I was doing the static lunges, I looked in the mirror and I think I saw a semi-healthy guy standing there.

[TheFitOne]

I travel a lot from work and whilst its frustating not having the right exercise equipment, I try to find an alternative. There's always one.

The hardest part I find is the eating! The hotel menus and minibars always are tempting.

Keep up the good work.

[Dhocott]

The meals are the most challenging, but I think staying on TNT is easier than other eating plans while traveling. I packed a bunch of bags of tuna in oil along with my protein powder and headed to the airport. I noticed in my hotel room that my bag had been searched. I wonder what TSA was thinking when they saw all that.

Yesterday there was a luncheon at my meeting and I did pretty well. The salad was perfect and all I had to do was eat the chicken and skip the potatoes and cheesecake.

I love this plan... my waistline measurement went down a 1/4" this week.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

2 Sets

• 1A - Dumbbell Stepup 15 reps 20lbs dbs 45 sec rest
• 1B - Neutral-Grip Shoulder Press 15 reps 20lbs dbs 45 sec rest

2 Sets

• 2A - Goblet Squats 15 reps 45lb plate 45 sec rest
• 2B - Dumbbell Pullover 15 reps 20lbs 45 sec rest

1 Set

• 3 - Plank 60 sec

Another great workout. I made it through my 4 day business trip without missing a workout or eating a bad meal. Now I'm just trying to get used to my regular timezone.

I am so looking forward to our trip to the beach this Summer.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

3 Sets

• 1A - Static Lunge 15 reps 20lb dbs 45 sec rest
• 1B - Incline Dumbbell Bench Press 12 reps 45lb dbs 45 sec rest

3 Sets

• 2A - Hip Extensions 15 reps 30lb dbl 45 sec rest
• 2B - Seated Row to Neck 15 reps 55lbs 45 sec rest

1 Set

• 3 - Prone Cobra 60 sec

A third set added to the program. I feel good and have started to notice a very slight verticle indentation running down the center of my abs.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

3 Sets

• 1A - Dumbbell Stepup 15 reps 20lb dbs 45 sec rest
• 1B - Neutral-Grip Shoulder Press 15 reps 20lb dbs 45 sec rest

3 Sets

• 2A - Goblet Squats 15 reps 45lb dbl 45 sec rest
• 2B - Dumbbell Pullover 15 reps 20lb dbs 45 sec rest

1 Set

• 3 - Plank 60 sec

I feel like I ran sprints. Adding the extra set is a nice touch. I think I may pass out next week when the rest period goes down to 30 sec. We shall see.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

3 Sets

• 1A - Static Lunge 15 reps 20lb dbs 45 sec rest
• 1B - Incline Dumbbell Bench Press 12 reps 45lb dbs 45 sec rest (11 on last set)

3 Sets

• 2A - Hip Extensions 15 reps 35lb dbl 45 sec rest
• 2B - Bent Over Row to Neck 15 reps 60lbs 45 sec rest

1 Set

• 3 - Prone Cobra 60 sec

I'm beat. I think the workouts are getting harder instead of easier. I can't wait until I cut the rest time to 30 sec next week. Oh boy that's going to be fun. Really I feel great about the program, especially when the workout is over.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

3 Sets

• 1A - Dumbbell Stepup 15 reps 20lb dbs 30 sec rest
• 1B - Neutral-Grip Shoulder Press 15 reps 20lb dbs 30 sec rest

3 Sets

• 2A - Goblet Squats 15 reps 45lb dbl 30 sec rest
• 2B - Dumbbell Pullover 15 reps 20lb dbs 30 sec rest

1 Set

• 3 - Plank 60 sec

I feel much better now that I'm finished with that workout. I can see why you don't need cardio with this program.

I am about a pound away from my goal weight of 175 but I still have several pounds of fat to lose so I am moving to Plan B to build some muscle while I lose the fat. I added 30 grams of carbs to my pre and post workout shakes. I will probably bump that up to 40 grams next week.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

3 Sets

• 1A - Static Lunge 15 reps 20lb dbs 30 sec rest
• 1B - Incline Dumbbell Bench Press 12 reps 45lb dbs 30 sec rest

3 Sets

• 2A - Hip Extensions 15 reps 35lb dbl 30 sec rest
• 2B - Bent Over Row to Neck 15 reps 60lbs 30 sec rest

1 Set

• 3 - Prone Cobra 60 sec

That one didn't seem to hurt quite as bad as the last one. Still a great workout.

Yesterday several people at work told me they could tell I lost some weight and that I looked good. Nothing feels better than when someone notices the change and says something positive about it. One guy asked me how I did it, and of course my reply was, "I eat right and workout." How profound.

[Dhocott]

This is the end of my 12th week on TNT, and the scale hit 175 this morning. That's my goal weight so I am pleased with that. I still have about 3" to lose around my waistline so I have a ways to go. I started Plan B this week to try to increase the muscle building and I am going to slowly increase my caloric intake to approach maintenance.

I am finishing week 4 of the TNT workout today so next week the sets change from 15 to 10 reps, and I'm looking forward to the change.

I am very pleased with the diet, workout program, and results so far. I have a visible verticle line at the top of my abdomen moving down the center, and no doubt that I will continue to progress.

Beginning Stats (12/17/07)
Height 5' 9"
Weight 195 lbs
Waist 37-5/8"
Body Fat 21.4% (using YMCA calculation formula)

Current Stats (03/08/08)
Height 5' 9"
Weight 175 lbs
Waist 34-1/2"
Body Fat 17.4% (using YMCA calculation formula)

Goal Stats (06/27/08)
Height 5' 9"
Weight 170 lbs to 175 lbs
Waist 31-1/4"

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets

3 Sets

• 1A - Dumbbell Stepup 15 reps 20lb dbs 30 sec rest
• 1B - Neutral-Grip Shoulder Press 15 reps 20lb dbs 30 sec rest

3 Sets

• 2A - Goblet Squats 15 reps 45lb dbl 30 sec rest
• 2B - Dumbbell Pullover 15 reps 20lb dbs 30 sec rest

1 Set

• 3 - Plank 60 sec

That felt good. Well it feels good now anyway. I was able to get through today's workout a little easier than the last time I did it, but it was still a challenge. Maybe the carbs are starting to do their job.

Today's workout marks the last workout of the TNT weeks 1-4 program and as stated in the previous post the end of 12 weeks on TNT. I'm ready to increase the weight and cut the reps to 10. I am also looking forward to the continuing progress.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 45 seconds rest

1A - Barbell Bent Over Row 3x12 95 lbs
1B - Romanian Deadlift 3x10 165 lbs
2A - Dumbbell Push Press 3x10 30 lb dbls
2B - Assisted & Negative Pull-ups 3x10
3 - Side Bridge 60 seconds Right & Left 60 sec rest

I was looking to step it up and this workout was not disappointing. I think I dislike the side bridges more than the planks. My forearms started to give out during the RDL so I will drop a few pounds from 1A & 1B next time.

While I was resting between side bridges, my 2 year old jumped on me and my 4 year old ask why I was all red. Would I trade them for anything? Not a chance.

[onepack]

Great results dude! Just wondering, what was the breakdown for how many weeks you did each plan. Was it plan A for 8 weeks than B for 4weeks? Thanks!

[Dhocott]

Originally Posted by onepack

Great results dude! Just wondering, what was the breakdown for how many weeks you did each plan. Was it plan A for 8 weeks than B for 4weeks? Thanks!

Thanks.

I did Plan A 4 weeks then Plan B 4 weeks and back to Plan A 4 weeks. I lost weight during my 4 weeks on Plan B, but I felt I needed to increase the fat lose a bit more before continuing on Plan B. I started the TNT workout after 8 weeks when I went back to Plan A. Before that I was doing a different program.

I am back on Plan B and continuing with the TNT workout (weeks 5-8). I really like the workouts and the eating plan has been pretty easy for me to follow without having to worry about counting calories.

[onepack]

Thanks for the info dude. I'm on week 11 of TNT myself so we started at almost the same time. I'm still on Plan A and was considering a move to B. I'm just really happy with the fat loss so I don't want it to slow down. I will probably do what you are doing and go back and forth between A and B.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 45 seconds rest

1A - Dumbbell Lunge 3x10 30 lb dbls
1B - Scaption + Shrug 3x10 10 lb plates
2A - Swiss-Ball Hip Extension and Leg Curl 3x10
2B - Dumbbell Bench Press 3x10 50 lb dbls
3 - Swiss-Ball Jackknife 2x10 60 sec rest

Good workout. I'm a little sore from Monday but I expected that with a new routine.

We are going out of town as soon as I get cleaned up so I will have a few days to rest until my next workout Sunday night.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 45 seconds rest

1A - Barbell Bent Over Row 3x12 85 lbs
1B - Romanian Deadlift 3x10 155 lbs
2A - Dumbbell Push Press 3x10 35 lb dbls
2B - Assisted & Negative Pull-ups 3x10
3 - Side Bridge 60 seconds Right & Left 60 sec rest

We returned from a long weekend trip and I got a good workout in once we got home. I made the whole trip without a cheat or missed meal, so I am pleased. I forgot to take a cap with me to Sea World Friday and my head got a little sunburned, but nothing too bad.