Dhocott’s Journey

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 30 seconds rest

1A - Dumbbell Lunge 3x10 35 lb dbls
1B - Scaption + Shrug 3x10 12.5 lb plates
2A - Swiss-Ball Hip Extension and Leg Curl 3x10
2B - Dumbbell Bench Press 1x10 55 lb dbls 1x8 55 lb dbls 1x10 50 lb dbls
3 - Swiss-Ball Jackknife 2x10 60 sec rest

Not quite ready to go up on the bench press. I did 2A & 2B in reverse order because I wasn't paying attention to my log sheet when I started the first set, but I figure it won't kill me.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 30 seconds rest

1A - Barbell Bent Over Row 3x12 90 lbs
1B - Romanian Deadlift 3x10 160 lbs
2A - Dumbbell Push Press 3x10 35 lb dbls
2B - Assisted Pull-ups 3x10
3 - Side Bridge 60 seconds Right & Left 60 sec rest

We got a spontaneous invite to dinner last night and since I have today off from work, I postponed last night's workout until this morning. This is going to change my Sunday morning schedule a bit because I usually workout Satuday afternoon. I think it is going to workout the best anyway because I am planning on cheating Sunday afternoon for Easter. A good hard workout Sunday morning will make it a perfect time to load up om Mom's banana pudding, and not the instant kind either.

I must say that 30 seconds is not a lot of time to rest on this routine, and I think it's great. I'm huffing and puffing and looking forward to the last set.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 30 seconds rest

1A - Dumbbell Lunge 3x10 35 lb dbls
1B - Scaption + Shrug 3x10 12.5 lb plates
2A - Swiss-Ball Hip Extension and Leg Curl 3x10
2B - Dumbbell Bench Press 2x10 55 lb dbls 1x10 50 lb dbls
3 - Swiss-Ball Jackknife 2x10 60 sec rest

55 lb dbls are still a bit much for me on the bench press so I'll drop down to 50 lb dbls next week with an additional set. I really prefer to workout in the evening. The Gatorade in my pre/post shakes is a little too sweet this early for me. Great Workout.

And I finished just in time to watch the girls find their Easter baskets.

[bigDman]

workouts are looking good keep up the good work

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 45 seconds rest

1A - Barbell Bent Over Row 4x12 90 lbs
1B - Romanian Deadlift 4x10 160 lbs
2A - Dumbbell Push Press 4x10 35 lb dbls
2B - Assisted Pull-ups 4x10
3 - Side Bridge 60 seconds Right & Left 60 sec rest

I think this is the harder of the two A & B workouts this 4 weeks. It was a littler warmer in the garage too, but I feel great now. The extra set got me going too.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 45 seconds rest

1A - Dumbbell Lunge 4x10 35 lb dbls
1B - Scaption + Shrug 4x10 10 lb plates
2A - Swiss-Ball Hip Extension and Leg Curl 4x10
2B - Dumbbell Bench Press 4x10 50 lb dbls
3 - Swiss-Ball Jackknife 2x10 60 sec rest

50 lb dbls were the perfect weight for the bench press. The last two reps were pretty tough.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 45 seconds rest

1A - Barbell Bent Over Row 4x12 90 lbs
1B - Romanian Deadlift 4x10 160 lbs
2A - Dumbbell Push Press 4x10 35 lb dbls
2B - Assisted Pull-ups 4x10
3 - Side Bridge 60 seconds Right & Left 60 sec rest

My forearms are getting stronger. The last sets of BO Rows and RDL still make them burn but not quite as bad. Today's workout was great and on top of that; yesterday a guy I deal with at work who I have not seen in several weeks paid me a visit and told me I looked like I have been working out. He's a salesman so I'm taking it with a grain of salt, but that's what I want to hear.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 30 seconds rest

1A - Dumbbell Lunge 4x10 35 lb dbls
1B - Scaption + Shrug 4x10 10 lb plates
2A - Swiss-Ball Hip Extension and Leg Curl 4x10
2B - Dumbbell Bench Press 4x10 50 lb dbls
3 - Swiss-Ball Jackknife 2x10 60 sec rest


Great workout today. The 30 second rest periods make it a little tougher, but I do like it.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 30 seconds rest

1A - Barbell Bent Over Row 4x12 95 lbs
1B - Romanian Deadlift 4x10 165 lbs
2A - Dumbbell Push Press 4x10 35 lb dbls
2B - Assisted Pull-ups 4x10
3 - Side Bridge 60 seconds Right & Left 60 sec rest

Whew! This routine is insane with the 30 seconds rest period. I'm a little glad it is the last time I'm doing this one, but I know the A workout for the next 4 weeks won't be any easier.

[Dhocott]

Dynamic Warmup

Workout - Alternating Sets 30 seconds rest

1A - Dumbbell Lunge 4x10 40 lb dbls
1B - Scaption + Shrug 4x10 12.5 lb plates
2A - Swiss-Ball Hip Extension and Leg Curl 4x10
2B - Dumbbell Bench Press 4x10 50 lb dbls
3 - Swiss-Ball Jackknife 2x10 60 sec rest


I didn't increase the weight in my bench press during this 4 week period, but I feel good about the added sets and reduced rest periods so I feel like I made some positive progress.

This is the last workout of this 4 weeks and next week I start the 4x6 and 3x12 routines in the final 4 weeks of the TNT basic workout.

[Dhocott]

This is the end of my 16th week on TNT, and the scale has stayed on 175 lbs. I know my biggest weakness is my lack of strength so I have tried to keep my body weight the same while continuing with the weights and following TNT Plan B. I know I need to add some muscle instead of worry about losing weight.

I keep going back and reading all the recent posts about the scale to remind myself that I am making progress even if it seems slow at times.

I am still very pleased with the diet, workout program, and results so far. I have received several compliments from different people concerning my transformation to date. I realize that since I see myself everyday and don't notice them, the changes are there and visible to others.

I am closer to my goal so I am pleased

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 (04/05/08)
Height 5' 9"
Weight 175 lbs
Waist 34"
Body Fat 16.2% (using YMCA calculation formula)

Goal Stats (06/28/08)
Height 5' 9"
Weight 170 lbs to 175 lbs
Waist 32-1/2"
Body Fat 12.5%

[Dhocott]

Dynamic Warmup

Workout A

1 - Front Squat 4x6 100 lbs 90 sec rest
2A - Single-Arm Dumbbell Row 4x6 55 lbs 60 sec rest
2B - Incline Dumbbell Bench Press 4x6 50 lb dbls 60 sec rest
3 - Assisted Chin-Ups 4x6 90 sec rest

I will need to increase the weight on everything except the chin-ups next time. I was trying to get a feel for where I needed to be and picked weights a little too light. I think the longer rest periods made it a little easier too. It was a good workout.

[Dhocott]

Dynamic Warmup

Workout B

1 - Ipsilateral Back Lunge 3x12 20 lb dbl 60 sec rest
2A - Leg Lowering Drill 3x12 45 sec rest
2B - Incline Lower Trap Raise 3x12 10 lb plates 45 sec rest
3A - Pushup + Row 3x10 20 lb dbls 45 sec rest
3B - Hip-Thigh Extension 3x12 45 sec rest

Those were all new moves to me so I was just trying to figure them out. I was really worried about the pushup + row earlier today, but I did pretty well for a first timer. The hip-thigh extension was harder than I thought it would be. I got a muscle cramp in my shoulder of all places while doing them.

I am still sore from Tuesday's workout too, and I thought it wasn't too bad when I finished it. I like the new routines.

[Dhocott]

Dynamic Warmup

Workout A

1 - Front Squat 4x6 115 lbs 90 sec rest
2A - Single-Arm Dumbbell Row 4x6 60 lbs 60 sec rest
2B - Incline Dumbbell Bench Press 2x6 55 lb dbls 2x6 50 lb dbls 60 sec rest
3 - Assisted Chin-Ups 4x6 90 sec rest

Oh yeah! I feel better about the weights today than Tuesday. I thought everything was going well with the 55's on the incline until the third set and I hit the wall.

Great workout and to all those who question the TNT workouts because there are no arm exercises, my arms were very sore this week after this workout on Tuesday.

[Dhocott]

Dynamic Warmup

Workout B

1 - Ipsilateral Back Lunge 3x12 20 lb dbl 60 sec rest
2A - Leg Lowering Drill 3x12 45 sec rest
2B - Incline Lower Trap Raise 3x12 12.5 lb plates 45 sec rest
3A - Pushup + Row 3x10 20 lb dbls 45 sec rest
3B - Hip-Thigh Extension 3x12 45 sec rest

Good workout today. I'm getting the hang of these new moves. It is a pretty intense workout. The sweat was poring off of me and the pushup + row is still very tough, but I like it. (I like it better now that it's over.)

[Dhocott]

Dynamic Warmup

Workout A

1 - Front Squat 4x6 120 lbs 90 sec rest
2A - Single-Arm Dumbbell Row 4x6 60 lbs 60 sec rest
2B - Incline Dumbbell Bench Press 2x6 55 lb dbls 2x6 50 lb dbls 60 sec rest
3 - Assisted Chin-Ups 4x6 90 sec rest

Very good workout today. The chin-ups seemed a little easier today. I will try to do the first set unassisted next week.

[Dhocott]

Dynamic Warmup

Workout B

1 - Ipsilateral Back Lunge 3x12 20 lb dbl 60 sec rest
2A - Leg Lowering Drill 3x12 45 sec rest
2B - Incline Lower Trap Raise 3x12 12.5 lb plates 45 sec rest
3A - Pushup + Row 3x10 20 lb dbls 45 sec rest
3B - Hip-Thigh Extension 3x12 45 sec rest

I think the pushup + row is getting easier. Well, I'm getting the hang of it anyway. The hip-thigh extention is becoming more familiar too. Great workout.

[Dhocott]

Dynamic Warmup

Workout A

1 - Front Squat 4x6 125 lbs 90 sec rest
2A - Single-Arm Dumbbell Row 4x6 60 lbs 45 sec rest
2B - Incline Dumbbell Bench Press 4x6 55 lb dbls 45 sec rest
3 - Assisted Chin-Ups 4x6 90 sec rest

OMG! Cutting 15 seconds from the rest periods for 2A & 2B makes it a bit tougher. I also was able to do all 4 sets with the 55 lb'ers. I think tightening the legs to my bench helped because I wasn't wobbling all over the place.

Great workout, I'm beat and liking it.

[Dhocott]

Dynamic Warmup

Workout B

1 - Ipsilateral Back Lunge 3x12 20 lb dbl 45 sec rest
2A - Leg Lowering Drill 3x12 30 sec rest
2B - Incline Lower Trap Raise 3x12 12.5 lb plates 30 sec rest
3A - Pushup + Row 3x10 20 lb dbls 30 sec rest
3B - Hip-Thigh Extension 3x12 30 sec rest

Reducing the rest periods really increased the intensity. Great workout.

[Dhocott]

Dynamic Warmup

Workout A

1 - Front Squat 2x6 & 2x6 130 lbs 90 sec rest
2A - Single-Arm Dumbbell Row 4x6 60 lbs 45 sec rest
2B - Incline Dumbbell Bench Press 4x6 55 lb dbls 45 sec rest
3 - Assisted Chin-Ups 4x6 90 sec rest

I tried to workout first thing this morning because I have a very busy afternoon and evening. Between trying to keep the kids quiet while my wife slept in and the fact that I don't care to workout early I just didn't have it in me. After two sets of the front squats, I decided to wait until later.

I picked up where I left of around 10:45am and did much better. I know the early morning thing is in my head, but whatever it take to get the workout done.

[Dhocott]

Dynamic Warmup

Workout B

1 - Ipsilateral Back Lunge 1x12 30 lb dbl 2x12 20 lb dbl 45 sec rest
2A - Leg Lowering Drill 3x12 30 sec rest
2B - Incline Lower Trap Raise 3x12 12.5 lb plates 30 sec rest
3A - Pushup + Row 3x10 20 lb dbls 30 sec rest
3B - Hip-Thigh Extension 3x12 30 sec rest

The pushup + row is still hard as nails, but I do like it when it's over. I feel like the hip-thigh extensions are getting better as well as the other movements in this routine.

One more A&B workout each and I'm off to the Advanced TNT Workout. I'm still enjoying this program as well as sticking to Plan B. I have had 1 cheat meat about every 2 weeks the last 4 weeks and I have lost a pound or two.

I will be checking my stats on Saturday morning and looking forward to the next 4 weeks.

[Dhocott]

Dynamic Warmup

Workout A

1 - Front Squat 4x6 135 lbs 90 sec rest
2A - Single-Arm Dumbbell Row 4x6 60 lbs 45 sec rest
2B - Incline Dumbbell Bench Press 4x6 55 lb dbls 45 sec rest
3 - Assisted Chin-Ups 4x6 90 sec rest

That was a good one for the last time I'll do this routine for now. I was able to increase my front squat 5 lbs every time I did it this 4 weeks. I probably could have done more on the single arm row, but 60 lbs is the larger dumbbell I have. I will probably need to go buy some 65's soon.

[Dhocott]

Dynamic Warmup

Workout B

1 - Ipsilateral Back Lunge 1x12 30 lb dbl 2x12 20 lb dbl 45 sec rest
2A - Leg Lowering Drill 3x12 30 sec rest
2B - Incline Lower Trap Raise 3x12 12.5 lb plates 30 sec rest
3A - Pushup + Row 3x10 20 lb dbls 30 sec rest
3B - Hip-Thigh Extension 3x12 30 sec rest

So ends my 12 week TNT routine. Next week I start the Advanced one for 12 weeks. I really liked this 4 weeks. I'm looking forward to the next 4.

[Dhocott]

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 (05/02/08)
Height 5' 9"
Weight 173 lbs
Waist 33-3/8"
Body Fat 15.0% (using YMCA calculation formula)

Goal Stats (06/28/08)
Height 5' 9"
Weight 170 lbs to 175 lbs
Waist 32-1/2"
Body Fat 12.5%[/quote]

I lost a couple pounds the last two weeks, so I am going to bump up my calories a bit. I started having 1 cheat meal every 2 weeks and am going to increase that to 1 every week.

[stingo]

Good progress - well done.

[Dhocott]

Originally Posted by stingo

Good progress - well done.

Thanks, I am really happy with the progress.

[Dhocott]

Dynamic Warmup

Workout A

1 - Bulgarian Split Squats 3x8 20 lb dbls 90 sec rest
2A - Barbell Bent-Over Row 3x8 115 lbs 60 sec rest
2B - Dumbbell Bench Press 3x8 55 lb dbls 60 sec rest
3A - Plank 60 sec 60 sec rest
3B - Assisted Pull-Ups 3x8 60 sec rest

I had some balance issues with the BSS, but not bad for the first time doing them. I also was worried about today's workout because I stayed up too late last night, but once I got started my energy level went up and I was able to finish strong.

[Dhocott]

Dynamic Warmup

Workout B

1A - Goblet Squats 2x20 45 lbs 30 sec rest
1B - Hand Over Hand Grip Assisted Pull-UP 2x20 30 sec rest
2A - Hip Extension 2x20 30 sec rest
2B - Pushups 2x20 30 sec rest
3A - Dumbbell Pull Over 2x20 20 lb dbls 30 sec rest
3B - Neutral Grip Shoulder Press 2x20 10 lbs
4 - Swiss-Ball Jackknife 2x20 45 sec rest

Whew, I am back to doing these high rep days and they kill me. I'm having to sub a couple exercises because I don't have certain equipment, but I'm making due and it was pretty intense tonight.

[Dhocott]

Dynamic Warmup

Workout C

1A - Walking Lunge 3x12 30 lb dbls 45 sec rest
1B - Inverted Row 3x12 45 sec rest
2A - Swiss-Ball Hip Extension and Leg Curl 3x12 45 sec rest
2B - Dumbbell Bench Press 3x12 50 lb dbls 45 sec rest
3A - Russian Twist 3x12 30 lbs 45 sec rest
3B - Assisted Pull-Up 3x12 45 sec rest


Good workout. I'm using a blue and a green band for the pull-ups and just the green one for the 3x8's in workout A.

[Dhocott]

Dynamic Warmup

Workout A

1 - Bulgarian Split Squats 3x8 20 lb dbls 90 sec rest
2A - Barbell Bent-Over Row 3x8 120 lbs 60 sec rest
2B - Dumbbell Bench Press 3x8 55 lb dbls 60 sec rest
3A - Plank 60 sec 60 sec rest
3B - Assisted Pull-Ups 3x8 60 sec rest

Still having a balance issue with the BSS, but I'm getting the hang of it. I was really ready to get back to the weights after two days off. A supplier I haven't seen in about three weeks commented today that I looked like I had lot some more weight. I told him I my weight was exactly the same as the last time I saw him. That made me realize that I'm still moving in the right direction.