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.