Dhocott’s Journey

[Dhocott]

Workout D

1A Chin-Up 6 @ bw, 1 @ bw, 6 @ bw, 1 @ bw, 10 @ bw 180 sec rest
1B Barbell Shoulder Press 6 @ 90 lbs, 1 @ 105 lbs, 6 @ 95 lbs, 1 @ 110 lbs, 10 @ 80 lbs 180 sec rest
2A Dumbbell Bench Press 2x9 50 lb dbls 120 sec rest
2B Inverted Row 2x9 120 sec rest
3 Lower-Body Russian Twist 2x10 90 sec rest

Adding weight to the bar...

[Dhocott]

Workout A

1 Squats 6 @ 170, 1 @ 200, 6 @ 175, 1 @ 205, 10 @ 145, 15 @ 125 180 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

[Dhocott]

Workout B

1A Barbell Bench Press 5 @ 155 lbs, 1 @ 165 lbs, 6 @ 150 lbs, 1 @ 170 lbs, 5 @ 135 lbs 180 sec rest
1B Barbell Bent-Over Row 6 @ 155 lbs, 1 @ 165 lbs, 6 @ 150 lbs, 1 @ 170 lbs, 10 @ 135 lbs 180 sec rest
2A Close-Grip Pull-Ups 1x6 120 sec rest
2B Dumbbell Shoulder Press 1x6 40 lb dbls 120 sec rest

I could not sleep Monday night and my workout on Tuesday really showed the effects of no sleep. I did my best to get through it and went to bed early last night. Unfortunately, my 5 year old got sick at 3:30 am cutting my sleep short yet again. Hopefully no one else in the house gets the stomach virus, especially me.

[Dhocott]

Workout C

1 Deadlift 6 @ 225, 1 @ 255, 6 @ 235, 1 @ 265, 10 @ 205, 15 @ 175 180 sec rest
2A Romanian Deadlift 3x8 165 lbs no rest
2B Static Lunge 3x8 60 lbs 90 sec rest
3A Good Morning 2x10 80 lbs 90 sec rest
3B Incline Reverse Crunch 2x10 90 sec rest

I felt much better today after a good night's sleep and the workout was great. I'm one step closer to my goals.

[stingo]

Yup one day at a time and you'll make it to your goals with that kind of work.

[Dhocott]

Workout D

1A Chin-Up 6 @ bw, 1 @ bw+10 lbs, 6 @ bw, 1 @ bw+20 lbs, 10 @ bw-Blue Band Assistance 180 sec rest
1B Barbell Shoulder Press 6 @ 95 lbs, 1 @ 110 lbs, 6 @ 100 lbs, 1 @ 115 lbs, 10 @ 85 lbs 180 sec rest
2A Dumbbell Bench Press 2x8 55 lb dbls 120 sec rest
2B Inverted Row 2x8 120 sec rest
3 Lower-Body Russian Twist 2x10 90 sec rest

I figured out a way to hang a couple 10 lb plate around my neck for the chin-ups to make the sets of 1 tougher. The 115 lb shoulder press was tough and I had to push past the sticking point with my legs a little. This was a much better upper body workout than my B workout this week, but I expected that since I have been sleeping well.

[Dhocott]

Workout A

1 Squats 6 @ 175, 1 @ 205, 6 @ 185, 1 @ 215, 10 @ 155, 15 @ 135 180 sec rest
2A Bulgarian Split Squats 3x10 20 lb dbls 0 rest
2B Step Ups 3x10 20 lb dbls 90 sec rest
3A Back Extension 90 sec rest
3B Swiss Ball Crunch 90 sec rest

I thought about going for 225 lbs. I'm happy with 215 for now.

[Dhocott]

Workout B

1A Barbell Bench Press 6 @ 155 lbs, 1 @ 175 lbs, 5 @ 160 lbs, 1 @ 175 lbs, 10 @ 135 lbs 180 sec rest
1B Barbell Bent-Over Row 6 @ 155 lbs, 1 @ 175 lbs, 6 @ 160 lbs, 1 @ 180 lbs, 10 @ 145 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

My bench press is stuck on 175, but I will push past it eventually.

[Dhocott]

Workout C

1 Deadlift 6 @ 235, 1 @ 265, 6 @ 245, 1 @ 275, 10 @ 215, 15 @ 185 180 sec rest
2A Romanian Deadlift 3x8 175 lbs no rest
2B Static Lunge 3x8 60 lbs 90 sec rest
3A Good Morning 2x10 85 lbs 90 sec rest
3B Incline Reverse Crunch 2x10 90 sec rest

I feel great today... beat, but GREAT!!!

[Dhocott]

Workout D

1A Chin-Up 6 @ bw, 1 @ bw+20 lbs, 6 @ bw+5 lbs, 1 @ bw+25 lbs, 10 @ bw-Blue Band Assistance 180 sec rest
1B Barbell Shoulder Press 6 @ 100 lbs, 1 @ 115 lbs, 6 @ 105 lbs, 10 @ 85 lbs 180 sec rest
2A Dumbbell Bench Press 2x8 55 lb dbls 120 sec rest
2B Inverted Row 2x8 120 sec rest
3 Lower-Body Russian Twist 2x10 90 sec rest

That's the end of Strength I for this go round. I really enjoyed it. I'm starting Strength II on Thursday. I will be taking a week off after I complete three of the workouts because I'm going out of town next week on business.

[Dhocott]

Strength II

Workout A

1 Squats 3x4 190 lbs, 1x12 145 lbs 180 sec rest
2 Quarter Squats 1x3 215 lbs, 1x3 225 lbs, 1x3 135 lbs 180 sec rest
3A Good Morning 2x8 95 lbs 90 sec rest
3B Dynamic Lunge 2x8 60 lbs 90 sec rest
4 Swiss-Ball Crunch 2x6 90 sec rest

I feel good. I didn't have any clue on the weight for the quarter squats, but the regular squats were about right.

[Dhocott]

Workout B

1A Barbell Bent-Over Row 2x4 160 lbs, 1x8 145 lbs, 1x12 125 lbs 180 sec rest
1B Barbell Bench Press 2x4 160 lbs, 1x8 145 lbs, 1x12 125 lbs 180 sec rest
2A Chin-Ups 2x4 bw+10 lbs, 1x12 Blue Band Assistance 90 sec rest
2B Dumbbell Shoulder Press 2x4 40 lb dbls, 1x12 30 lb dbls 90 sec rest
3 Dumbbell Upper-Body Russian Twist 2x6 20 lbs 90 sec rest

Feel much better about this workout than my last few upper body ones. I decided to not increase the weight as much as I wanted to because this is the first session of Workout B in Strength II and I was a little stuck at the end of Strength I.

I was able to get all the reps in at the weights I chose, so I am happy and I feel great.

[Dhocott]

Workout C

1 Deadlift 3x4 255 lbs, 1x12 195 lbs 180 sec rest
2 Rack Deadlift 3x3 285 lbs 180 sec rest
3A Bulgarian Split Squat 2x8 60 lbs 90 sec rest
3B Back Extension 2x8 90 sec rest
4 Hanging Leg Raise 2x6 90 sec rest

I took a week off due to traveling on business and I'm glad to be back at it. This was a good workout.

[Dhocott]

Workout D

1A Barbell Push Press 2x4 95 lbs, 1x8 85 lbs, 1x12 75 lbs 180 sec rest
1B Wide-Grip Pull-Up 2x4 bw, 1x8 bw, 1x12 Blue Band Assistance 180 sec rest
2A Dumbbell Incline Bench Press 2x4 50 lb dbls, 1x12 45 lb dbls 90 sec rest
2B Inverted Row 2x4, 1x12 90 sec rest
3 Dumbbell Upper-Body Russian Twist 2x10 10 lbs 90 sec rest

I was tired last night, but I did the entire workout. I felt good afterwards too.

[Dhocott]

Workout A

1 Squats 3x4 195 lbs, 1x12 150 lbs 180 sec rest
2 Quarter Squats 3x3 240 lbs 180 sec rest
3A Good Morning 2x8 100 lbs 90 sec rest
3B Dynamic Lunge 2x8 60 lbs 90 sec rest
4 Swiss-Ball Crunch 2x6 90 sec rest

Awesome leg workout today!!!

[Dhocott]

Workout B

1A Barbell Bent-Over Row 2x4 165 lbs, 1x8 150 lbs, 1x12 130 lbs 180 sec rest
1B Barbell Bench Press 1x1 165 lbs & 1x2 160 lbs, 1x4 155 lbs, 1x8 145 lbs, 1x12 125 lbs 180 sec rest
2A Chin-Ups 1x4 bw+12.5 lbs, 1x4 bw+10 lbs, 1x12 Blue Band Assistance 90 sec rest
2B Dumbbell Shoulder Press 2x4 40 lb dbls, 1x12 30 lb dbls 90 sec rest
3 Dumbbell Upper-Body Russian Twist 2x6 20 lbs 90 sec rest

I felt some pain in my shoulders doing the bench press and really didn't feel comfortable doing it.

I have been maintaining my weight for quite some time. I'm going to add about 200 calories a day to my diet and see how I react.

[Dhocott]

Workout C

1 Deadlift 3x4 265 lbs, 1x12 205 lbs 180 sec rest
2 Rack Deadlift 3x3 285 lbs 180 sec rest
3A Bulgarian Split Squat 2x8 60 lbs 90 sec rest
3B Back Extension 2x8 90 sec rest
4 Hanging Leg Raise 2x6 90 sec rest

Great workout. I woke up this morning with a terrible cramp in my calf. I could not move my foot or bend my knee it was so bad.

[stingo]

That sucks - glad it resolved itself though.

[Dhocott]

Workout D

1A Barbell Push Press 1x4 100 lbs, 1x4 105 lbs, 1x8 95 lbs, 1x12 85 lbs 180 sec rest
1B Wide-Grip Pull-Up 1x4 bw+5 lbs, 1x4 bw+10 lbs, 1x8 bw, 1x12 bw 180 sec rest
2A Dumbbell Incline Bench Press 2x4 55 lb dbls, 1x12 45 lb dbls 90 sec rest
2B Inverted Row 2x4, 1x12 90 sec rest
3 Dumbbell Upper-Body Russian Twist 2x10 10 lbs 90 sec rest

I feel much better about this workout than the last time I did it. The set of 12 pull-ups was tough and I probably could have used a little help on the last few reps.

[Dhocott]

Workout A

1 Squats 3x4 200 lbs, 1x12 155 lbs 180 sec rest
2 Quarter Squats 3x3 245 lbs 180 sec rest
3A Good Morning 2x8 105 lbs 90 sec rest
3B Dynamic Lunge 2x8 65 lbs 90 sec rest
4 Swiss-Ball Crunch 2x6 90 sec rest

I stayed up too late last night, so I was worried about today's workout. I was able to go up 5 lbs on everything, so I'm pretty happy about it after the fact.

[Dhocott]

Workout B

1A Barbell Bent-Over Row 2x4 170 lbs, 1x8 155 lbs, 1x12 135 lbs 180 sec rest
1B Barbell Bench Press 2x4 160 lbs, 1x3 150 lbs, 1x12 125 lbs 180 sec rest
2A Chin-Ups 2x4 bw+12.5 lbs, 1x8 bw 90 sec rest
2B Dumbbell Shoulder Press 2x4 40 lb dbls, 1x12 30 lb dbls 90 sec rest
3 Dumbbell Upper-Body Russian Twist 2x6 25 lbs 90 sec rest

My right shoulder hurts doing the heavier bench press. It's not too bad, but I am concerned. I have one more bench workout in this program, and I may take it easy to let it get better.

I have added about 200 calories to my daily diet. I may need to add a few more.

[Dhocott]

Workout C

1 Deadlift 3x4 270 lbs, 1x12 215 lbs 180 sec rest
2 Rack Deadlift 3x3 290 lbs 180 sec rest
3A Bulgarian Split Squat 2x8 65 lbs 90 sec rest
3B Back Extension 2x8 90 sec rest
4 Hanging Leg Raise 2x6 90 sec rest

Great workout. I feel good about my progress.

[Dhocott]

Workout D

1 Wide-Grip Pull-Up 2x4 Blue Band Assistance, 2x8 Blue Band Assistance 180 sec rest
2 Baseball Grip Pull-Up 3x4 Blue Band Assistance 90 sec rest
3 Upper-Body Russian Twist 2x10 90 sec rest

My shoulder is still bothering me so I have decided to take it easy on the pushing movements. I have one more round of the A,B,C,D workouts in Strength II and then I'll take a week off. My plan is to hit the A & C workouts hard and take it easy on the B & D ones. After my week off I'm planning on starting HIAH.

[Dhocott]

HIAH Get Ready

Workout A

1 Barbell Bent Over Row 45 sec rest 160 lbs x 5, 6, 4, 4, 3, 3
2 Dumbbell Decline Bench Press (Neutral Grip) 45 sec rest 45 lb dbls x 8, 50 lb dbls x 3, 2, 6, 5, 1
3 Dumbbell Split Squats 45 sec rest 40 lb dbls x 5, 5, 5, 5, 5

[Dhocott]

Workout B

1 Blue Band Assisted Chin-Up 60 sec rest x 12, 8, 4, 4, 4, 3
2 Dumbbell Shoulder Press N/A
3 Deadlift 60 sec rest 210 lbs x 9, 215 x 6, 5, 5, 6, 4

[Dhocott]

Workout C

1 Inverted Row 90 sec rest x 20, 14, 9, 7
2 Dumbbell Bench Press 90 sec rest 30 lb dbls x 22, 14, 14
3 Squat 90 sec rest 95 lbs x 20, 9, 9, 8, 4

[Dhocott]

Workout A

1 Barbell Bent Over Row 45 sec rest 165 lbs x 6, 5, 4, 4, 4, 2
2 Dumbbell Decline Bench Press (Neutral Grip) 45 sec rest 55 lb dbls x 4, 4, 5, 4, 3, 5
3 Dumbbell Split Squats 45 sec rest 45 lb dbls x 4, 4, 4, 3, 3, 3, 3, 1

I took last week off and picked up in the second week of HIAH Get Ready today. I also took it easy on the presses the first week because my should has been bothering me. It feels much better today.

[Dhocott]

Workout B

1 Blue Band Assisted Chin-Up 60 sec rest x 10, 4, 5, 4, 4, 4, 4
2 Dumbbell Shoulder Press 20 lb dbls x 13, 30 lb dbls x 8, 4, 5, 5
3 Deadlift 60 sec rest 205 lbs x 9, 5, 5, 4, 3, 3, 3, 3

I like these workouts. I also feel really good about my shoulder. I have been really focusing on my posture and pulling my shoulders back during the day. Pluse I have been doing some shoulder mobility work every morning.

My weight has been very stable for several months at about 170 lbs. I really want to gain some muscle so I increased my food intake two weeks ago. I am going slowly add a few things to my daily diet (every couple weeks) and see what kind of progress I make.

[Dhocott]

Workout C

1 Inverted Row 90 sec rest x 20, 12, 9, 9
2 Dumbbell Bench Press 90 sec rest 30 lb dbls x 20, 14, 13, 3
3 Squat 90 sec rest 95 lbs x 20, 10, 10, 10

It was good to get back to working out this week. I am enjoying the new workouts.

[Dhocott]

Workout A

1 Barbell Bent Over Row 45 sec rest 170 lbs x 5, 4, 4, 4, 4, 4
2 Dumbbell Decline Bench Press (Neutral Grip) 45 sec rest 55 lb dbls x 4, 4, 50 lb dbls x 6, 6, 5
3 Dumbbell Split Squats 45 sec rest 45 lb dbls x 5, 4, 4, 3, 3, 3, 3