Dhocott’s Journey

[Dhocott]

Workout C

1A - Close-Grip Chin-Up 3x12 w/green band assistance 60 sec rest
1B - Barbell Shoulder Press 3x12 60 lbs 60 sec rest
2A - Regular Pull-Up 3x12 w/green band assistance 60 sec rest
2B - Dumbbell Chk Press 20 lb dbls 60 sec rest
3A - Towel Biceps Curl 20 lb dbls 60 sec rest
3B - Upper-Body Russian Twist 60 sec rest

I like H-II so far. Another plus is it is getting cooler so I'm not about to pass out from the heat in the garage.

[Dhocott]

Workout A

1A - Barbell Bench Press 2x25 55 lbs 30 sec rest
1B - Barbell Reverse-Grip Bent-Over Row 2x25 55 lbs 30 sec rest
2A - Barbell Wide-Grip Bent-Over Row 2x25 55 lbs 30 sec rest
2B - dumbbell Incline Bench Press (Palms Facing In) 2x25 20 lb dbls 90 sec rest
2C - Barbell Decline Bench Press 2x25 55 lbs 30 sec rest
3 - Swiss-Ball Crunch 3x12 60 sec rest

[Dhocott]

Workout B

1- Snatch-Grip Deadlift 6x3 205 lbs 90 sec rest
2A - Dynamic Lunge 6x3 85 lbs 90 sec rest
2B - Step-Up 6x3 40 lb dbls 90 sec rest
3 - Incline Reverse Crunch 3x12 60 sec rest

My grip is still my weakest link in the deadlift. I feel good about today's workout.

[Dhocott]

Workout C

1A - Close-Grip Chin-Up 5x6 w/blue band assistance 90 sec rest
1B - Barbell Shoulder Press 5x6 75 lbs 90 sec rest
2A - Regular Pull-Up 5x6 w/blue band assistance 90 sec rest
2B - Dumbbell Chk Press 5x6 35 lb dbls 90 sec rest
2C - Towel Biceps Curl 5x6 25 lb dbls 90 sec rest
3B - Upper-Body Russian Twist 5x6 60 sec rest

I forget to log Saturday's for some reason.

[Dhocott]

Workout A

1A - Barbell Reverse-Grip Bent-Over Row 3x12 115 lbs 60 sec rest
1B - Barbell Bench Press 3x12 115 lbs 60 sec rest
2A - Barbell Wide-Grip Bent-Over Row 3x15 95 lbs 60 sec rest
2B - dumbbell Incline Bench Press (Palms Facing In) 3x12 30 lb dbls 60 sec rest
2C - Barbell Decline Bench Press 3x12 95 lbs 60 sec rest
3 - Swiss-Ball Crunch 3x12 60 sec rest

I started the second set with 115 lbs and dropped it back to 95 lbs. The last set of Decline was hard. Great workout.

[Dhocott]

Workout C

1A - Close-Grip Chin-Up 6x3 90 sec rest
1B - Barbell Shoulder Press 6x3 85 lbs 90 sec rest
2A - Regular Pull-Up 6x3 90 sec rest
2B - Dumbbell Chk Press 6x3 40 lb dbls 90 sec rest
2C - Towel Biceps Curl 6x3 30 lb dbls 90 sec rest
3B - Upper-Body Russian Twist 5x6 60 sec rest

Great workout.

[Dhocott]

Workout A

1A - Barbell Reverse-Grip Bent-Over Row 5x6 145 lbs 90 sec rest
1B - Barbell Bench Press 3x6 145 lbs 1x3 145 lbs 1x6 135 lbs 90 sec rest
2A - Barbell Wide-Grip Bent-Over Row 3x6 135 lbs 90 sec rest
2B - dumbbell Incline Bench Press (Palms Facing In) 5x6 35 lb dbls 90 sec rest
2C - Barbell Decline Bench Press 5x6 135 lbs 90 sec rest
3 - Swiss-Ball Crunch 3x12 60 sec rest

Good workout today.

[Dhocott]

Workout B

1- Snatch-Grip Deadlift 3x12 155 lbs 60 sec rest
2A - Dynamic Lunge 3x12 65 lbs 60 sec rest
2B - Step-Up 3x12 20 lb dbls 60 sec rest
3 - Incline Reverse Crunch 3x12 60 sec rest

I skipped the 2x25 B workout last week and I didn't want to miss it again. I can't workout tomorrow night and since I took the afternoon off, I got the workout in today. I'm pretty sure my legs are going to feel it. Great workout.

[Dhocott]

Workout A

1A - Barbell Reverse-Grip Bent-Over Row 6x3 155 lbs 90 sec rest
1B - Barbell Bench Press 6x3 155 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) 6x3 40 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 from both TNT meals and the workouts. It's good to be back on the plans this week.

[Dhocott]

Workout B

1- Snatch-Grip Deadlift 1x6 195 lbs 4x6 185 lbs 90 sec rest
2A - Dynamic Lunge 5x6 85 lbs 90 sec rest
2B - Step-Up 5x6 25 lb dbls 90 sec rest
3 - Incline Reverse Crunch 3x12 60 sec rest

Great workout

[stingo]

Looks like you had a nice break for Thanksgiving at least in terms of working out - did you?

[Dhocott]

I did have a nice break, and it helped me remember why I enjoy following a meal plan and working out. Perfect timing to help get me past all the candy and junk being passed around the office in December.

[Dhocott]

Workout C

1A - Close-Grip Chin-Up 3x12 Assisted Green Band 60 sec rest
1B - Barbell Shoulder Press 3x12 65 lbs 60 sec rest
2A - Regular Pull-Up 3x12 Assisted Green Band 60 sec rest
2B - Dumbbell Chk Press 3x12 20 lb dbls 60 sec rest
2C - Towel Biceps Curl 3x12 20 lb dbls 60 sec rest
3B - Upper-Body Russian Twist 5x6 60 sec rest

Great workout!!!

[Dhocott]

Workout A

1A - Barbell Reverse-Grip Bent-Over Row 2x25 60 lbs 30 sec rest
1B - Barbell Bench Press 2x25 60 lbs 30 sec rest
2A - Barbell Wide-Grip Bent-Over Row 2x25 60 lbs 30 sec rest
2B - dumbbell Incline Bench Press (Palms Facing In) 2x25 20 lb dbls 30 sec rest
2C - Barbell Decline Bench Press 2x25 60 lbs 30 sec rest
3 - Swiss-Ball Crunch 3x12 60 sec rest

This is a crazy week for me, and I am not going to be able to workout in the evenings. Since this week's A workout was the 2x25's and I took the day off, I decided to do the A workout this morning and the B workout this afternoon.

Like I said, it is a crazy week, but since I just took a week off from working out not long ago, I don't want to miss any workouts. I just can't bring myself to get up early to workout in the mornings either.

Another reason not to skip a workout is all the Christmas parties I'll be attending. I'll be hitting the TNT Plan A meals hard come January.

[Dhocott]

Workout B

1- Snatch-Grip Deadlift 6x3 210 lbs 90 sec rest
2A - Dynamic Lunge 6x3 95 lbs 90 sec rest
2B - Step-Up 6x3 30 lb dbls 90 sec rest
3 - Incline Reverse Crunch 3x12 60 sec rest

I loaded up on calories at the meal after my three year old's Christmas program at her day school. After a short nap I hit the garage for today's workout number 2.

I feel good about getting the workouts in today. I'll have time Saturday morning for my C workout and back on schedule next week.

[Dhocott]

Workout C

1A - Close-Grip Chin-Up 3x6 Unassisted 2x6 Assisted Blue Band 90 sec rest
1B - Barbell Shoulder Press 5x6 85 lbs 90 sec rest
2A - Regular Pull-Up 5x6 Assisted Blue Band 90 sec rest
2B - Dumbbell Check Press 5x6 30 lb dbls 90 sec rest
2C - Towel Biceps Curl 5x6 25 lb dbls 90 sec rest
3A - Upper-Body Russian Twist 3x12 60 sec rest

I feel good with my progress this year. I am planning on tightening up the diet in January like everyone else, but I haven't gone crazy this season.

Two more weeks of Hyp II and I will be starting Strength I after that. I really like NROL combined with TNT.

[Dhocott]

Workout A

1A - Barbell Reverse-Grip Bent-Over Row 3x12 120 lbs 60 sec rest
1B - Barbell Bench Press 3x12 120 lbs 60 sec rest
2A - Barbell Wide-Grip Bent-Over Row 3x15 100 lbs 60 sec rest
2B - dumbbell Incline Bench Press (Palms Facing In) 3x12 30 lb dbls 60 sec rest
2C - Barbell Decline Bench Press 3x12 100 lbs 60 sec rest
3 - Swiss-Ball Crunch 3x12 60 sec rest

I felt like I was coming down with something today, but I made myself workout. I'm glad I did it and I feel better.

[Dhocott]

Workout C

1A - Close-Grip Chin-Up 6x3 90 sec rest
1B - Barbell Shoulder Press 6x3 95 lbs 90 sec rest
2A - Regular Pull-Up 6x3 90 sec rest
2B - Dumbbell Chk Press 6x3 35 lb dbls 90 sec rest
2C - Towel Biceps Curl 6x3 30 lb dbls 90 sec rest
3B - Upper-Body Russian Twist 5x6 60 sec rest

Great workout.

[stingo]

What happened to B?

[Dhocott]

Nice catch. I felt bad all day Thursday and actually went to bed at 8:00PM. I skipped B, but I'll make it up next week.

The plan is to workout Christmas evening after the family goes home. Next week is my last week of Hyp II and I'm looking forward to Strength I.

[Dhocott]

Strength I

Workout A

1 Squats 6 @ 160, 1 @ 190, 6 @ 170, 1 @ 195, 10 @ 135, 15 @ 115 180 sec rest
2A Bulgarian Split Squats 3x15 5 lb dbls 0 rest
2B Step Ups 3x15 5 lb dbls 90 sec rest
3A Back Extension 90 sec rest
3B Swiss Ball Crunch 90 sec rest

Oh my, Oh my, Oh my. My legs feel like rubber. I guess this makes up for the lack of squats in H-II. I'm looking forward to having to climb the stairs for the next three days...not.

[Dhocott]

Begining Stats (12/28/2007)
Weight 187 lbs
Waist 36.75"
Body Fat 21%

Ending Stats (12/31/2008)
Weight 167 lbs
Waist 34.5"
Body Fat 18%

I have made some good progress this year and I'm looking forward to continuing in 2009. My initial goals were to lose weight, body fat, and lower my LDL's. I was able to do all three and now my goals are to gain some LBM and increase my strength significantly.

[stingo]

Good progress indeed. Nice job.

[Dhocott]

Originally Posted by stingo

Good progress indeed. Nice job.

Thnx

[Dhocott]

Workout B

1A Barbell Bench Press 6 @ 145 lbs, 1 @ 165 lbs, 6 @ 150 lbs, 1 @ 170 lbs, 10 @ 125 lbs 180 sec rest
1B Barbell Bent-Over Row 6 @ 145 lbs, 1 @ 165 lbs, 6 @ 150 lbs, 1 @ 170 lbs, 10 @ 125 lbs 180 sec rest
2A Close-Grip Pull-Ups 2x6 120 sec rest
2B Dumbbell Shoulder Press 2x6 40 lb dbls 120 sec rest
3 Lower-Body Russian Twist 2x10 90 sec rest

I feel good about today's workout. My legs are killing me from the squats on Tuesday, but it feels awesome.

[Dhocott]

Workout C

1 Deadlift 6 @ 195, 1 @ 225, 6 @ 205, 1 @ 235, 10 @ 175, 15 @ 155 180 sec rest
2A Romanian Deadlift 3x8 155 lbs no rest
2B Static Lunge 3x8 60 lbs 90 sec rest
3A Good Morning 2x10 65 lbs 90 sec rest
3B Incline Reverse Crunch 2x10 90 sec rest

My legs don't hurt as much as they did yesterday, but I still cringe in pain when one of my daughters jumps in my lap. I am climbing the stairs much faster as well.

Great workout today.

[Dhocott]

Workout D

1A Chin-Up 6 @ bw, 1 @ bw, 6 @ bw, 1 @ bw, 10 with a blue band 180 sec rest
1B Barbell Shoulder Press 6 @ 85 lbs, 1 @ 100 lbs, 6 @ 90 lbs, 1 @ 100 lbs (could not lift 105 lbs) 180 sec rest
2A Dumbbell Bench Press 2x8 50 lb dbls 120 sec rest
2B Inverted Row 2x8 120 sec rest
3 Lower-Body Russian Twist 2x10 90 sec rest

I had my blood work done today, and my doctor was very impressed with my numbers. My HDL's are over 100 with total cholesterol at 187.

I couldn't quite get the shoulder press at 105 lbs, but it was a great workout none the less.

[Dhocott]

Workout A

1 Squats 6 @ 165, 1 @ 195, 6 @ 170, 1 @ 200, 10 @ 140, 15 @ 120 180 sec rest
2A Bulgarian Split Squats 3x15 10 lb dbls 0 rest
2B Step Ups 3x15 10 lb dbls 90 sec rest
3A Back Extension 90 sec rest
3B Swiss Ball Crunch 90 sec rest

Great workout. Last week I attempted to squat 200 lbs and came up short. Last night it was a lot easier than I thought it was going to be. Here's to slow, but consistent progress.

[Dhocott]

Workout B

1A Barbell Bench Press 6 @ 150 lbs, 1 @ 170 lbs, 6 @ 155 lbs, 1 @ 175 lbs, 10 @ 135 lbs 180 sec rest
1B Barbell Bent-Over Row 6 @ 150 lbs, 1 @ 170 lbs, 6 @ 155 lbs, 1 @ 175 lbs, 10 @ 135 lbs 180 sec rest
2A Close-Grip Pull-Ups 2x6 120 sec rest
2B Dumbbell Shoulder Press 2x7 40 lb dbls 120 sec rest
3 Lower-Body Russian Twist 2x10 90 sec rest

Great workout!!!

[Dhocott]

Workout C

1 Deadlift 6 @ 215, 1 @ 245, 6 @ 225, 1 @ 255, 10 @ 195, 15 @ 165 180 sec rest
2A Romanian Deadlift 3x8 160 lbs no rest
2B Static Lunge 3x8 60 lbs 90 sec rest
3A Good Morning 2x10 75 lbs 90 sec rest
3B Incline Reverse Crunch 2x10 90 sec rest

I feel good. Great workout!!!