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