Dhocott’s Journey

[Dhocott]

NROL Break-In Workout A

1 - Squat 2x15 125 lbs 60 sec rest
2A - Static Lubge 2x15 60 lbs 60 sec rest
2B - Two-Point Dumbbell Row with Elbow Out 2x15 30 lbs 60 sec rest
3A - Push-Up 2x15 60 sec rest
3B - Swiss-Ball Crunch 2x15 60 sec rest

[Dhocott]

NROL Break-In Workout B

1 - Deadlift 2x15 145 lbs 60 sec rest
2A - Step-Up 2x15 20 lb dbls 60 sec rest
2B - Dumbbell One-Arm Shoulder Press 2x15 30 lbs 60 sec rest
3A - Assisted Chin-Up 2x15 60 sec rest
3B - Reverse Crunch 2x15 60 sec rest

I reduced the assistance on the chin-ups by going from a blue and a green band together to the green band by itself. The last few reps were difficult but I was able to do them all. I like this program so far. I'm going to do the break-in workout for 4 weeks. I am half way through it today.

I am continuing with the TNT eating plans and am striving to maintain my current body weight between 170-175 lbs.

[Dhocott]

Workout A

1 - Squat 2x15 130 lbs 60 sec rest
2A - Static Lunge 2x15 60 lbs 60 sec rest
2B - Two-Point Dumbbell Row with Elbow Out 2x15 30 lbs 60 sec rest
3A - Push-Up 2x15 60 sec rest
3B - Swiss-Ball Crunch 2x15 60 sec rest

My legs are getting a good workout and I am even starting to like squats. I'm not sure about the static lunges though.

[Dhocott]

Workout B

1 - Deadlift 2x15 150 lbs 60 sec rest
2A - Step-Up 2x15 25 lb dbls 60 sec rest
2B - Dumbbell One-Arm Shoulder Press 2x15 30 lbs 60 sec rest
3A - Assisted Chin-Up 2x15 60 sec rest
3B - Reverse Crunch 2x15 60 sec rest

I feel good and like the work outs. I am slowly increasing my weights and trying to keep my form perfect.

[Dhocott]

Workout A

1 - Squat 2x15 135 lbs 60 sec rest
2A - Static Lunge 2x15 65 lbs 60 sec rest
2B - Two-Point Dumbbell Row with Elbow Out 2x15 35 lbs 60 sec rest
3A - Push-Up 2x15 60 sec rest
3B - Swiss-Ball Crunch 2x15 60 sec rest

I think this is the toughest of the 2 workouts I'm doing. I really do like it.

I thought I was going to have to skip working out today because my schedule is full. I found a few hours this afternoon where I could work it in before my next appointment.

[Dhocott]

Workout B

1 - Deadlift 2x15 155 lbs 60 sec rest
2A - Step-Up 2x15 30 lb dbls 60 sec rest
2B - Dumbbell One-Arm Shoulder Press 2x15 30 lbs 60 sec rest
3A - Assisted Chin-Up 2x15 60 sec rest
3B - Reverse Crunch 2x15 60 sec rest

Saturday I thought Workout A was the toughest of the two workouts. Today I have changed my mind. Maybe this is the toughest of the two. Maybe they are equally tough and it just depends on which one I just finished.

Need less to say, I feel good now that it's over.

[Dhocott]

Workout A

1 - Squat 2x15 140 lbs 60 sec rest
2A - Static Lunge 2x15 65 lbs 60 sec rest
2B - Two-Point Dumbbell Row with Elbow Out 2x15 40 lbs 60 sec rest
3A - Push-Up 2x15 60 sec rest
3B - Swiss-Ball Crunch 2x15 60 sec rest

Whew!!! That's it for Break-In A for a while. I am happy that I was able to increase the weight on squats every time I did them. I know the numbers aren't record setting, but at least I am improving. After my week off I am planning on working towards needing to buy some more 45 lb plates.

[Dhocott]

Workout B

1 - Deadlift 2x15 160 lbs 60 sec rest
2A - Step-Up 2x15 30 lb dbls 60 sec rest
2B - Dumbbell One-Arm Shoulder Press 1x15 35 lbs 1x15 30 lbs 60 sec rest
3A - Assisted Chin-Up 2x15 60 sec rest
3B - Reverse Crunch 2x15 60 sec rest

Today is the end of four weeks doing the Break-In workouts. I'm taking the week off and looking forward to starting H-I after that.

I have been eating at maintenance with my weight staying in between 170 - 175 lbs. It is a slow but consistent process. I have increased the weight on at least one exercise every workout and will try to continue through H-I.

[Dhocott]

Workout A

1A - Barbell Incline Bench Press 5x5 120 lbs 90 sec rest
1B - Modified Pull-Up to be a Horizontal Type Pull 5x5 90 sec rest
2A - Dumbbell Shoulder Press 35 lb dbls 90 sec rest
2B - Assisted Regular Pull-Up 5x5 90 sec rest
3A - Barbell Close-Grip Bench Press 4x5 95 lbs 1x5 100lbs 90 sec rest
3B - High Pull 5x5 95 lbs 90 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

I really missed the workouts during my week off. I was ready to come back today.

[Dhocott]

Workout B

1 - Squat 1x10 165 lbs 1x8 165 lbs 1x10 155 lbs 1x10 145 lbs +60 sec rest
2 - Deadlift Shrug 4x10 160 lbs +60 sec rest
3 - Reverse Crunch 3x15 60 sec rest

Wow!!!

Okay, so I was a little aggresive with my calculations for the squats and basically turned my legs to rubber right from the start. I wanted to achieve the rubber leg feeling, but not until the end of the routine.

I had to rest much longer than 60 seconds between sets, but did not keep track of it after the minute mark.

I had to skip the BSS/Step-up supersets because I felt like I was going to pass out. I'll make sure to get them in next week.

[Dhocott]

Workout A

1A - Dumbbell Incline Bench Press 3x15 40 lb dbls 30 sec rest
1B - Dumbbell One Arm Bent Over Row 3x15 40 lb dbl 30 sec rest
2A - Dumbbell Shoulder Press 20 lb dbls 30 sec rest
2B - Assisted Regular Pull-Up 3x15 30 sec rest (blue & green bands combined)
3A - Barbell Close-Grip Bench Press 3x15 65 lbs 30 sec rest
3B - High Pull 3x15 65 lbs 30 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

It was cooler today in the garage. That helped a lot, but the workout was still intense. Awesome.

[Dhocott]

Workout B

1 - Squat 5x5 165 lbs 90 sec rest
2 - Deadlift Shrug 5x5 185 lbs 90 sec rest
3A - Bulgarian Split Squat 30 lb dbls 90 sec rest
3B - Step-Up 20 lb dbls 90 sec rest
4 - Reverse Crunch 3x15 60 sec rest

I can tell that this is going to be a tough one for the duration. I was able to do the whole workout and keep to the rest periods so I'm happy about that. I hope I can walk tomorrow.

[Dhocott]

Workout A

1A - Dumbbell Incline Bench Press 4x10 45 lb dbls 60 sec rest
1B - Dumbbell One Arm Bent Over Row 4x10 50 lb dbl 60 sec rest
2A - Dumbbell Shoulder Press 4x10 25 lb dbls 60 sec rest
2B - Assisted Regular Pull-Up 4x10 60 sec rest (green band)
3A - Barbell Close-Grip Bench Press 4x10 85 lbs 60 sec rest
3B - High Pull 4x10 75 lbs 60 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

I'm Beat = Good Workout

[stingo]

Good workout indeed - nice volume you're moving there too.

[Dhocott]

Workout B

1 - Squat 3x15 135 lbs 30 sec rest
2 - Deadlift Shrug 2x15 160 lbs 30 sec rest
3 - Reverse Crunch 3x15 60 sec rest

I felt like I was coming down with something today, but since I skipped the workout Saturday I really wanted to make it up today. It felt like my head was going to explode on the second set of deadlifts. Now I realize that I need to reduce the weight with the short rest period.

I didn't finish everything, but I got a good workout in when I almost skipped it totally.

[Dhocott]

Workout A

1A - Barbell Incline Bench Press 5x5 125 lbs 90 sec rest
1B - Assisted Modified Pull-Up to be a Horizontal Type Pull 5x5 90 sec rest
2A - Dumbbell Shoulder Press 35 lb dbls 90 sec rest
2B - Assisted Regular Pull-Up 5x5 90 sec rest
3A - Barbell Close-Grip Bench Press 5x5 105 lbs 90 sec rest
3B - High Pull 5x5 95 lbs 90 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

This should have been Tuesday's workout, but I still felt like my head was going to explode so I skipped it until today. There is still something in the air since the wind changed directions, but I feel much better than I did.

[Dhocott]

Workout B (sorta)

1 - Squat 4x10 150 lbs 60 sec rest
2 - Deadlift Shrug 3x10 165 lbs 60 sec rest
3 - Reverse Crunch 3x15 60 sec rest

My allergies are really messing with my workouts. I'm rocking along and all of a sudden I hit a wall and my head starts killing me. I thought it was getting better, but I guess not. I did have a long morning that could have added to the issue. At least I didn't skip the workout all together.

[Dhocott]

Workout A

1A - Dumbbell Incline Bench Press 3x15 40 lb dbls 30 sec rest
1B - Dumbbell One Arm Bent Over Row 3x15 45 lb dbl 30 sec rest
2A - Dumbbell Shoulder Press 20 lb dbls 30 sec rest
2B - Assisted Regular Pull-Up 3x15 30 sec rest (blue & green bands combined)
3A - Barbell Close-Grip Bench Press 3x15 70 lbs 30 sec rest
3B - High Pull 3x15 65 lbs 30 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

Great workout today!!!

[Dhocott]

Workout B

1 - Squat 5x5 170 lbs 90 sec rest
2 - Deadlift Shrug 5x5 190 lbs 90 sec rest
3A - Bulgarian Split Squat 30 lb dbls 90 sec rest
3B - Step-Up 25 lb dbls 90 sec rest
4 - Reverse Crunch 3x15 60 sec rest

Great workout today too!!!

[Dhocott]

Workout A

1A - Dumbbell Incline Bench Press 4x10 45 lb dbls 60 sec rest
1B - Dumbbell One Arm Bent Over Row 4x10 50 lb dbl 60 sec rest
2A - Dumbbell Shoulder Press 4x10 30 lb dbls 60 sec rest
2B - Assisted Regular Pull-Up 4x10 60 sec rest (green band)
3A - Barbell Close-Grip Bench Press 4x10 90 lbs 60 sec rest
3B - High Pull 4x10 85 lbs 60 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

Good workout again!!!

[Dhocott]

Workout B

1 - Squat 3x15 120 lbs +30 sec rest
2 - Deadlift Shrug 3x15 135 lbs +30 sec rest
3A - Bulgarian Split Squat 10 lb dbls 30 sec rest
3B - Step-Up 5 lb dbls 30 sec rest
4 - Reverse Crunch 3x15 60 sec rest

I finally made up the day I missed a couple weeks ago and I was able to do entire routine today. I did have to drop the weight and I didn't quite keep to the 30 sec rest periods, but I am very happy to have finished.

[Dhocott]

Workout A

1A - Barbell Incline Bench Press 5x5 130 lbs 90 sec rest
1B - Modified Pull-Up to be a Horizontal Type Pull 5x5 90 sec rest
2A - Dumbbell Shoulder Press 40 lb dbls 90 sec rest
2B - Assisted Regular Pull-Up 5x5 90 sec rest
3A - Barbell Close-Grip Bench Press 5x5 110 lbs 90 sec rest
3B - High Pull 5x5 95 lbs 90 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

Felt good today.

[Dhocott]

Workout B

1 - Squat 4x10 140 lbs 60 sec rest
2 - Deadlift Shrug 4x10 155 lbs 60 sec rest
3A - Bulgarian Split Squat 15 lb dbls 60 sec rest
3B - Step-Up 10 lb dbls 60 sec rest
4 - Reverse Crunch 3x15 60 sec rest

I stuck to the set rest periods and finished all the sets.

[Dhocott]

Workout A

1A - Dumbbell Incline Bench Press 3x15 40 lb dbls 30 sec rest
1B - Dumbbell One Arm Bent Over Row 3x15 45 lb dbl 30 sec rest
2A - Dumbbell Shoulder Press 20 lb dbls 30 sec rest
2B - Assisted Regular Pull-Up 3x15 30 sec rest (blue & green bands combined)
3A - Barbell Close-Grip Bench Press 3x15 70 lbs 30 sec rest
3B - High Pull 3x15 65 lbs 30 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

My shoulder is bothering me today so I kept the weight the same as last time. Still a very good workout. Fast and furious for sure.

[Dhocott]

Workout B

1 - Squat 5x5 175 lbs 90 sec rest
2 - Deadlift Shrug 5x5 195 lbs 90 sec rest
3A - Bulgarian Split Squat 30 lb dbls 90 sec rest
3B - Step-Up 20 lb dbls 90 sec rest
4 - Reverse Crunch 3x15 60 sec rest

[Dhocott]

Workout A

1A - Dumbbell Incline Bench Press 4x10 50 lb dbls 60 sec rest
1B - Dumbbell One Arm Bent Over Row 4x10 55 lb dbl 60 sec rest
2A - Dumbbell Shoulder Press 4x10 30 lb dbls 60 sec rest
2B - Assisted Regular Pull-Up 4x10 60 sec rest (green band)
3A - Barbell Close-Grip Bench Press 2x10 100 lbs 60 sec rest
3B - High Pull 1x10 95 lbs 60 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

So everything was going great until I decided to drop a 45 lb plate on my big toe. Guess I'll pay more attention to what I'm doing between sets next time. The toe is not broken, but it was hurting so I cut the workout a little short.

The first and second super sets were great though.

[Dhocott]

Workout B

1 - Squat 3x15 125 lbs 30 sec rest
2 - Deadlift Shrug 3x15 140 lbs 30 sec rest
3A - Bulgarian Split Squat 10 lb dbls +30 sec rest
3B - Step-Up 5 lb dbls +30 sec rest
4 - Reverse Crunch 3x15 60 sec rest

Since I hurt my foot last week and I went out of town for the weekend, I skipped Saturday's workout. I was glad to be able to do today's workout considering how my big toe was feeling this weekend.

Today was tough and I almost cut it short, but kept on until I finished the entire workout.

[Dhocott]

Workout A

1A - Barbell Incline Bench Press 5x5 135 lbs 90 sec rest
1B - Modified Pull-Up to be a Horizontal Type Pull 5x5 90 sec rest
2A - Dumbbell Shoulder Press 5x5 40 lb dbls 90 sec rest
2B - Assisted Regular Pull-Up 5x5 90 sec rest
3A - Barbell Close-Grip Bench Press 5x5 115 lbs 90 sec rest
3B - High Pull 5x5 100 lbs 90 sec rest
4 - Swiss-Ball Crunch 3x15 60 sec rest

Good workout today.

[Dhocott]

Hypertrophy II

Workout A

1A - Barbell Bench Press 6x3 145 lbs 90 sec rest
1B - Barbell Reverse-Grip Bent-Over Row 6x3 145 lbs 90 sec rest
2A - Barbell Wide-Grip Bent-Over Row 6x3 145 lbs 90 sec rest
2B - dumbbell Incline Bench Press (Palms Facing In) 3x6 45 lb dbls 90 sec rest
2C - Barbell Decline Bench Press 6x3 145 lbs 90 sec rest
3 - Swiss-Ball Crunch 3x12 60 sec rest

I took last week off and really enjoyed the new routine.

[Dhocott]

Workout B

1- Snatch-Grip Deadlift 3x6 185 lbs 2x6 175 lbs 90 sec rest
2A - Dynamic Lunge 5x6 75 lbs 90 sec rest
2B - Step-Up 35 lb dbls 90 sec rest
3 - Incline Reverse Crunch 3x12 60 sec rest

My grip was giving out on the deadlifts so I dropped the weight. I also had to wrap a towel around the bar to keep the skin on my shins. Lesson learned.

I'm happy witht he weight selection for my first time. I'll make adjustments from there.