Dhocott’s Journey

[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 12.2 lbs
4 - Swiss-Ball Jackknife 2x15 45 sec rest

Tough but oh so good.

[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


I forgot to post Saturday's workout so here it is.

[Dhocott]

Dynamic Warmup

Workout A

1 - Bulgarian Split Squats 3x8 25 lb dbls 90 sec rest
2A - Barbell Bent-Over Row 3x8 125 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 feel good and I'm sticking to TNT Plan B very well. Progress is slow, but constant.

[Dhocott]

Dynamic Warmup

Workout B

1A - Goblet Squats 2x20 45 lbs 30 sec rest
1B - Baseball 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 12.2 lbs
4 - Swiss-Ball Jackknife 2x20 45 sec rest

I swear the 2x20's are going to kill me and the 30 second rest is insane. Great workout.

[Dhocott]

Dynamic Warmup

Workout A

1 - Bulgarian Split Squats 3x8 30 lb dbls 90 sec rest
2A - Barbell Bent-Over Row 3x8 130 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

[Dhocott]

Dynamic Warmup

Workout B

1A - Goblet Squats 1x20 45 lbs 1x20 50 lbs 30 sec rest
1B - Baseball 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 12.2 lbs
4 - Swiss-Ball Jackknife 2x20 45 sec rest

I think this routine was a bit easier than last week. I guess I'm getting used to the high rep day.

[Dhocott]

Dynamic Warmup

Workout C

1A - Walking Lunge 3x12 35 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 40 lbs 45 sec rest
3B - Assisted Pull-Up 3x12 45 sec rest


This is that last workout of this four weeks and next week the routines change. I am still enjoying the program and like the change up every four weeks. I also am still enjoying TNT Plan B and seeing slight changes in the mirror.

[Dhocott]

Dynamic Warmup

Workout A

1 - Wide-Grip Deadlift 1x5 135 lbs 2x5 140 lbs 1x5 150 lbs 90 sec rest
2A - Incline Dumbbell Bench Press 4x5 60 sec rest
2B - Barbell Bent Over Row 4x5 140 lbs 60 sec rest
3A - Assisted Chin-Ups 4x5 60 sec rest
3B - Incline Reverse Crunch 4x5 60 sec rest

[Dhocott]

Dynamic Warmup

Workout B

1 - Contralateral Stepup 2x15 20 lbs 60 sec rest
2A - Incline Dumbbell Bench Press 2x15 40 lb dbls 30 sec rest
2B - Inverted Row 2x15 30 sec rest
3A - Assisted Chin-Up 2x15 (blue band & green band) 30 sec rest
3B - Leg Lowering Drill 2x15 30 sec rest


2x15's are easier than 2x20's but not by much. Good workout.

[Dhocott]

Dynamic Warmup

Workout A

1 - Wide-Grip Deadlift 2x5 155 lbs 2x5 160 lbs 90 sec rest
2A - Incline Dumbbell Bench Press 4x5 55 lb dbls 60 sec rest
2B - Barbell Bent Over Row 4x5 140 lbs 60 sec rest
3A - Assisted Chin-Ups 4x5 60 sec rest
3B - Incline Reverse Crunch 4x5 60 sec rest

I skipped the C workout last week because we were on vacation. I was going to do it last night when we got home, but it was too late.

I feel like I have stalled for several weeks so I am going back on TNT Plan A as of today to try to drop a few more pounds over the next few weeks.

[Dhocott]

I'm still working out and sticking to the TNT meal plans. If I look really close, I can see some horizintal lines forming in my midsection and I'm more than a little pumped about that.

[Dhocott]

Dynamic Warmup

Workout A

1 - Wide-Grip Deadlift 5x5 170 lbs 90 sec rest
2A - Incline Dumbbell Bench Press 5x5 55 lb dbls 60 sec rest
2B - Barbell Bent Over Row 5x5 140 lbs 60 sec rest
3A - Assisted Chin-Ups 5x5 60 sec rest
3B - Incline Reverse Crunch 5x5 60 sec rest

I have not missed a workout, I just forgot to post them.

[Dhocott]

Dynamic Warmup

Workout B

1 - Contralateral Stepup 2x15 20 lbs 60 sec rest
2A - Incline Dumbbell Bench Press 2x15 40 lb dbls 30 sec rest
2B - Inverted Row 2x15 30 sec rest
3A - Assisted Chin-Up 2x15 (blue band & green band) 30 sec rest
3B - Leg Lowering Drill 2x15 30 sec rest

[Dhocott]

Dynamic Warmup

Workout A

1 - Barbell Squat 5x3 165 lbs 90 sec rest
2A - Barbell Bent-Over Row 5x3 150 lbs 60 sec rest
2B - Dumbbell Bench Press 5x3 60 lb dbls 60 sec rest
3A - Good Morning 5x3 60 sec rest
3B - Pull-Ups 5x3 60 sec rest

[Dhocott]

Dynamic Warmup

Workout B

1 - Thrusters 2x12 20 lb dbls 45 sec rest
2A - Barbell Bent-Over Row 2x12 115 lbs 30 sec rest
2B - Dumbbell Bench Press 2x12 50 lb dbls 30 sec rest
3A - Back Extension 2x12 30 sec rest
3B - Swiss-Ball Jackknife 2x12 30 sec rest

[Dhocott]

Dynamic Warmup

Workout A

1 - Barbell Squat 5x3 170 lbs 90 sec rest
2A - Barbell Bent-Over Row 5x3 155 lbs 60 sec rest
2B - Dumbbell Bench Press 5x3 60 lb dbls 60 sec rest
3A - Good Morning 5x3 155 lbs 60 sec rest
3B - Pull-Ups 5x3 60 sec rest

I skipped the third workout last week and took five days off while we were on vacation. We went to the beach and it rained all weekend, but the kids had fun in the indoor pool. I'm glad to be back to working out though.

I'm going to order NROL this week so I can start it when I finish this last four weeks of the TNT Advanced Workout.

[Dhocott]

Dynamic Warmup

Workout B

1 - Thrusters 1x12 20 lb dbls 1x12 25 lb dbls 45 sec rest
2A - Barbell Bent-Over Row 2x12 115 lbs 30 sec rest
2B - Dumbbell Bench Press 2x12 50 lb dbls 30 sec rest
3A - Back Extension 2x12 30 sec rest
3B - Swiss-Ball Jackknife 2x12 30 sec rest

Forgot to post

[Dhocott]

Dynamic Warmup

Workout C

1 - Barbell Squat 3x8 140 lbs 60 sec rest
2A - Barbell Bent-Over Row 3x8 135 lbs 45 sec rest
2B - Dumbbell Bench Press 3x8 55 lb dbls 45 sec rest
3A - Good Morning 3x8 135 lbs 45 sec rest
3B - Assisted Chin-Ups 3x8 45 sec rest
4 - Russian Twist 3x8 40 lbs 60 sec rest

[Dhocott]

Dynamic Warmup

Workout A

1 - Barbell Squat 5x3 175 lbs 90 sec rest
2A - Barbell Bent-Over Row 5x3 160 lbs 60 sec rest
2B - Dumbbell Bench Press 5x3 60 lb dbls 60 sec rest
3A - Good Morning 5x3 160 lbs 60 sec rest
3B - Pull-Ups 5x3 60 sec rest

I switched to Protein + Carbs in my Pro/Post shakes today.

[Dhocott]

Dynamic Warmup

Workout B

1 - Thrusters 2x12 25 lb dbls 45 sec rest
2A - Barbell Bent-Over Row 2x12 120 lbs 30 sec rest
2B - Dumbbell Bench Press 2x12 50 lb dbls 30 sec rest
3A - Back Extension 2x12 30 sec rest
3B - Swiss-Ball Jackknife 2x12 30 sec rest

[Dhocott]

Dynamic Warmup

Workout C

1 - Barbell Squat 3x8 145 lbs 60 sec rest
2A - Barbell Bent-Over Row 3x8 140 lbs 45 sec rest
2B - Dumbbell Bench Press 3x8 55 lb dbls 45 sec rest
3A - Good Morning 3x8 140 lbs 45 sec rest
3B - Assisted Chin-Ups 3x8 45 sec rest
4 - Russian Twist 3x8 40 lbs 60 sec rest

It was hot today. Feels good, but I'm soaked.

[Dhocott]

Dynamic Warmup

Workout A

1 - Barbell Squat 5x3 185 lbs 90 sec rest
2A - Barbell Bent-Over Row 5x3 160 lbs 60 sec rest
2B - Dumbbell Bench Press 5x3 60 lb dbls 60 sec rest
3A - Good Morning 5x3 165 lbs 60 sec rest
3B - Pull-Ups 5x3 60 sec rest

[Dhocott]

Dynamic Warmup

Workout B

1 - Thrusters 2x12 30 lb dbls 45 sec rest
2A - Barbell Bent-Over Row 2x12 125 lbs 30 sec rest
2B - Dumbbell Bench Press 2x12 50 lb dbls 30 sec rest
3A - Back Extension 2x12 30 sec rest
3B - Swiss-Ball Jackknife 2x12 30 sec rest

It was really hot today so my energy level was down, but I finished the workout. One more routine in the TNT Advanced program and I will be starting NROL next week.

[stingo]

How did you like the TNT program, and what benefits did you get from doing it?

[Dhocott]

I love the eating plans and will continue to follow them as I do NROL. I am able to stick to them consistently and allow myself one cheat meal a week.

I also really liked the workout programs. They are similar to NROL with compound movements and each 4 week routine builds on the last one.

My strength has been increasing, I dropped my LDL's significantly, and my waistline has shrunk all while on the TNT plan. Needless to say, I am very pleased.

[Dhocott]

Dynamic Warmup

Workout C

1 - Barbell Squat 3x8 150 lbs 60 sec rest
2A - Barbell Bent-Over Row 3x8 140 lbs 45 sec rest
2B - Dumbbell Bench Press 3x8 55 lb dbls 45 sec rest
3A - Good Morning 3x8 145 lbs 45 sec rest
3B - Assisted Chin-Ups 3x8 45 sec rest
4 - Russian Twist 3x8 45 lbs 60 sec rest

That marks the end of the TNT Advanced program. I really enjoyed it. Even though my numbers are not record setting, I have made improvements and plan on continuing in the upward direction.

I have kept my weight between 170-175 lbs (usually around 172) for quite some time now and I have a fairly well defined verticle line and two faint horizintal lines on my stomach.

My main goal now is going to be hypertrophy and increased strength.

[Dhocott]

NROL Break-In Workout A

1 - Squat 2x15 115 lbs 60 sec rest
2A - Static Lubge 2x15 50 lbs 60 sec rest
2B - Two-Point Dumbbell Row with Elbow Out 2x15 20 lbs 60 sec rest
3A - Push-Up 2x15 60 sec rest
3B - Swiss-Ball Crunch 2x15 60 sec rest

Nice!!!

[Dhocott]

NROL Break-In Workout B

1 - Deadlift 2x15 135 lbs 60 sec rest
2A - Step-Up 2x15 20 lb dbls 60 sec rest
2B - Dumbbell One-Arm Shoulder Press 2x15 20 lbs 60 sec rest
3A - Assisted Chin-Up 2x15 60 sec rest
3B - Reverse Crunch 2x15 60 sec rest

So far so good.

[Dhocott]

NROL Break-In Workout A

1 - Squat 2x15 120 lbs 60 sec rest
2A - Static Lubge 2x15 55 lbs 60 sec rest
2B - Two-Point Dumbbell Row with Elbow Out 2x15 20 lbs 60 sec rest
3A - Push-Up 2x15 60 sec rest
3B - Swiss-Ball Crunch 2x15 60 sec rest

One week down and three more to go on the break-in workout.

[Dhocott]

NROL Break-In Workout B

1 - Deadlift 2x15 140 lbs 60 sec rest
2A - Step-Up 2x15 20 lb dbls 60 sec rest
2B - Dumbbell One-Arm Shoulder Press 2x15 25 lbs 60 sec rest
3A - Assisted Chin-Up 2x15 60 sec rest
3B - Reverse Crunch 2x15 60 sec rest