Dhocott’s Journey

[Dhocott]

Workout B

1 Chin-Up 60 sec rest Blue Band - 5 lbs Assisted x 10, 5, 4, 3, 4, 4, 3, 2
2 Dumbbell Shoulder Press 30 lb dbls x 10, 9, 6, 5, 5
3 Deadlift 60 sec rest 205 lbs x 10, 6, 5, 4, 4, 4, 2

I feel great. I gained a pound last week so I am going to keep my calories where they are for now.

[Dhocott]

Workout C

1 Inverted Row 90 sec rest x 20, 12, 10, 8
2 Dumbbell Bench Press 90 sec rest 30 lb dbls x 20, 15, 14
3 Squat 90 sec rest 95 lbs x 20, 10, 10, 10

I feel good. My energy level was way up today. I have maintained my caloric intake. It is actually harder for me to eat more than to cut the calories, so I am continually reminding myself why I am eating more.

I will be starting the next phase of my program Thursday.

[Dhocott]

I have a very crazy schedule during the week and I refuse to wake up at 5 AM to workout so I workout in the evenings. Many months ago I realized that my body could care less if it started a routine on Monday or Thursday. Starting on Thursday taking Tuesday and Wednesday off is the best schedule I have found for me. This also puts my weekend cheat meal right in the middle of my workout week during heavy lifting days as opposed to days my physical activity is minimal.

I have made some slow progress over the past year eating near maintenance (following TNT) and doing NROL. I really enjoyed the programs and most likely will repeat them in the future. Since my progress has been extremely slow, I decided to increase my calories (still following TNT) and do another hypertrophy program. Over the past 4 weeks I have been slowly adding calories and I think I am at a good level.

The fun begins today…

Height 5’ 9”
Current Weight 172 lbs
Current Waistline 34.375”

Current Goal: Add 1 rep (within rep range) or 5 lbs every workout

[Dhocott]

Workout A

Chin-Ups 60 sec rest BW (172 lbs) x 5, 4, 4, 3, 3, 3, 2, 1
Barbell Decline Close Grip Bench Press 60 sec rest 145 lbs x 5, 5, 5, 4, 3, 3
Deadlift 60 sec rest 245 lbs x 4, 4, 3, 3, 3, 3, 3, 2
Standing 1 Leg Calf Raise 45 sec rest 50 lbs x 6, 6, 6, 6, 1

I feel great... in a beat kind of way. I was not sure where the weights needed to be on the deadlift and was probably a little too aggressive.

[Dhocott]

Workout B

1 Dumbbell 1 Arm Row 75 sec rest 40 lbs x 12, 11, 11, 6
2 Dumbbell Standing 1 Arm Shoulder Press 75 sec rest 20 lbs x 12, 12, 10, 6
3 Bulgarian Split Squat 75 sec rest 20 lb dbls x 10, 10, 7, 7, 6
4 Dumbbell Standing 1 Arm Tricep Extension 60 sec rest 20 lbs x 10, 10, 6, 6, 5, 3

[Dhocott]

Workout C

1 High Pull 60 sec rest 105 lbs x 5, 5, 4, 4, 4, 3
2 Dumbbell Incline Bench Press 60 sec rest 45 lb dbls x 4, 4, 4, 4, 4, 3, 2
3 Front Squat 60 sec rest 95 lbs x 6, 5, 5, 4, 4, 1
4 Hammer Curl 45 sec rest 30 lb dbls x 6, 6, 5, 4, 4

My workout was really late tonight, and I am glad I got it in.

[Dhocott]

Workout A

Chin-Ups 60 sec rest BW (173 lbs) x 6, 4, 4, 3, 3, 3, 2
Barbell Decline Close Grip Bench Press 60 sec rest 150 lbs x 6, 4, 4, 4, 4, 3
Deadlift 60 sec rest 245 lbs x 5, 4, 4, 3, 3, 3, 3
Standing 1 Leg Calf Raise 45 sec rest 55 lbs x 5, 5, 5, 5, 5

Great workout.

[Dhocott]

Workout B

1 Dumbbell 1 Arm Row 75 sec rest 50 lbs x 12, 12, 12, 4
2 Dumbbell Standing 1 Arm Shoulder Press 75 sec rest 25 lbs x 10, 8, 8, 7, 7
3 Bulgarian Split Squat 75 sec rest 20 lb dbls x 11, 8, 8, 7, 6
4 Dumbbell Standing 1 Arm Tricep Extension 60 sec rest 20 lbs x 11, 9, 6, 6, 5, 3

Good workout.

[Dhocott]

Workout C

1 High Pull 60 sec rest 110 lbs x 6, 5, 5, 4, 4, 1
2 Dumbbell Incline Bench Press 60 sec rest 45 lb dbls x 6, 6, 5, 4, 4
3 Front Squat 60 sec rest 100 lbs x 6, 5, 5, 4, 3, 2
4 Hammer Curl 45 sec rest 35 lb dbls x 5, 4, 4, 4, 4, 4

I feel good about the workouts after the second week.

[Dhocott]

Workout A

Chin-Ups 60 sec rest BW (175 lbs) + 5 lbs x 5, 4, 4, 3, 3, 3, 2, 1
Barbell Decline Close Grip Bench Press 60 sec rest 155 lbs x 5, 5, 5, 4, 3, 3
Deadlift 60 sec rest 250 lbs x 5, 4, 4, 3, 3, 3, 3
Standing 1 Leg Calf Raise 45 sec rest 55 lbs x 6, 6, 6, 6, 1

I enjoyed that. I really like the program.

[Dhocott]

Workout B

1 Dumbbell 1 Arm Row 75 sec rest 55 lbs x 12, 10, 10, 8
2 Dumbbell Standing 1 Arm Shoulder Press 75 sec rest 25 lbs x 11, 10, 8, 8, 3
3 Bulgarian Split Squat 75 sec rest 20 lb dbls x 12, 10, 8, 7, 3
4 Dumbbell Standing 1 Arm Tricep Extension 60 sec rest 20 lbs x 12, 10, 10, 8

[Dhocott]

Workout C

1 High Pull 60 sec rest 115 lbs x 5, 5, 5, 4, 3, 3
2 Dumbbell Incline Bench Press 60 sec rest 50 lb dbls x 4, 4, 4, 4, 4, 3, 2
3 Front Squat 60 sec rest 105 lbs x 5, 5, 5, 4, 3, 3
4 Hammer Curl 45 sec rest 35 lb dbls x 6, 5, 5, 4, 3, 2

Great workout. Depending on what the scale says this week, I may add a few daily calories. This marks the end of workouts for week three of this routine and I am pleased with my progression.

[Dhocott]

Workout A

Chin-Ups 60 sec rest BW (175 lbs) + 5 lbs x 6, 4, 4, 3, 3, 3, 2
Barbell Decline Close Grip Bench Press 60 sec rest 160 lbs x 6, 5, 5, 4, 3, 2
Deadlift 60 sec rest 255 lbs x 6, 5, 4, 3, 3, 3, 1
Standing 1 Leg Calf Raise 45 sec rest 70 lbs x 5, 5, 5, 5, 5

I really like this program. This one has me beat when it's over. I have made progress every workout so far. I am adding about 120 calories to my daily intake starting tomorrow.

[Dhocott]

Workout B

1 Dumbbell 1 Arm Row 75 sec rest 60 lbs x 10, 10, 10, 8, 2
2 Dumbbell Standing 1 Arm Shoulder Press 75 sec rest 20 lbs x 12, 12, 10, 6
3 Bulgarian Split Squat 75 sec rest 20 lb dbls x 12, 10, 9, 6, 3
4 Dumbbell Standing 1 Arm Tricep Extension 60 sec rest 20 lbs x 12, 10, 10, 8

I took it easy on the shoulder press because my right shoulder still hurts a little, but not as bad as before. Good workout.

[Dhocott]

Workout C

1 High Pull 60 sec rest 120 lbs x 5, 5, 5, 4, 3, 3
2 Dumbbell Incline Bench Press 60 sec rest 50 lb dbls x 5, 5, 5, 4, 3, 3
3 Front Squat 60 sec rest 115 lbs x 5, 5, 5, 4, 3, 3
4 Hammer Curl 45 sec rest 40 lb dbls x 4, 4, 4, 4, 4, 3, 2

Good workout. That marks the end of this 4 weeks. I made progress every week, so I am pleased and I like the concept.

I added calories to my daily intake on Friday and am trying to make sure my mind doesn't play any tricks on me.

[Dhocott]

Workout A

1 Inverted Row 75 sec rest BW x 20, 13, 9, 8
2 Dumbbell Bench Press 75 sec rest 35 lb dbls x 20, 13, 10, 7
3 Dumbbell Romanian Deadlift 75 sec rest 45 lb dbls x 22, 15, 13

This is a scheduled light week. I also walked around the block once after my workout.