Mr. Xrcise's 2011 Double T Transformation Challenge Log

[JosieA]

You can find one at Walmart? Wow, you never know what you can find there. I've stopped in to by some milk and come out with a cart full of stuff.

[pastorpritch]

You can find one at Walmart? Wow, you never know what you can find there. I've stopped in to by some milk and come out with a cart full of stuff.

I about did that today! Some good veggie soup came out from it though

[klybern]

Here to watch Good luck man

[dynoweb]

Hey, I also want to say thanks for the numbers. You certainly had very high volume on those biceps. I'm jealous that I can't hit my biceps as hard.

[Mr.Xrcise]

You can find one at Walmart? Wow, you never know what you can find there. I've stopped in to by some milk and come out with a cart full of stuff.

Walmart is like the duct tape of super centers...I actually enjoy going there!

I about did that today! Some good veggie soup came out from it though

Veggie soup is ALWAYS a good find

Here to watch Good luck man

Thanks for joining in bro!

Hey, I also want to say thanks for the numbers. You certainly had very high volume on those biceps. I'm jealous that I can't hit my biceps as hard.

Hey Rick, no need to be jealous brother...keep hitting them until you get the desired results

[Mr.Xrcise]

Hey, a man can dream can’t he?!?! There will come a time that it will no longer be a dream, I am paying my dues now so that I can bask in the glory of my accomplishments later…


Bodyweight pull-ups (warm-ups)
6 sets to failure

Bent over BB rows
5 x 10 @ 135lbs

One arm DB rows
5 x 10 @ 65lbs per arm with straps

Seated machine rows
6 x 10 @ 150lbs

Reverse BB rows
5 x 10 @ 135lbs

Dead lift
6 x 15 @ 195lbs

I know that I sound crazy, but I could feel my back growing with each rep. When I couldn’t make it to my target rep, I would rest for a bit and get back to it until all targets were hit. I had again pushed myself to the limits and it fills me with joy. Now lets talk about the days nutrition...

Meal 1
8oz soy milk
1 serving of whey isolate

Meal 2
8oz orange juice
1 cup steel cut oats
4 whole eggs
½ cup each diced tomatoes, green peppers and onions

Meal 3
1 cup cottage cheese
1 apple
8oz spring water

Meal 4
1 cup brown rice
1 cup peas & corn
6oz baked chicken breast
8oz spring water

Meal 5
8oz soy milk
1 serving whey isolate

Meal 6
4oz grilled salmon
1 baked potato
1 cup steamed green beans
8oz spring water

Meal 7
8oz soy milk
1 serving casein protein

[Vytis]

I'm definitely going to be watching your journey...should be a interesting 18 weeks!

[JosieA]

Awesome workout and diet! Keep going

[pastorpritch]

Looks like a well rounded routine (pun? )

I think next time you do these workouts, you should start adding weight to each set. I think you're stronger than you realize

[Mr.Xrcise]

I'm definitely going to be watching your journey...should be a interesting 18 weeks!

Its an honor to have you aboard...and it will indeed be an interesting journey!

Awesome workout and diet! Keep going

I promise that I will keep my nose to the grindstone and drive forward

Looks like a well rounded routine (pun? )

I think next time you do these workouts, you should start adding weight to each set. I think you're stronger than you realize

I will take that advice Pastor and put it into play...I will let you know how it plays out

[MouseWeight]

Diet looking clean. And delicious.

[Vaen]

Strong back workout. Were those "reverse bb rows" just regular rows with underhand grip?

I'd probably throw up after doing 6 sets of 15 reps on deadlift. That's crazy.

[Mr.Xrcise]

Diet looking clean. And delicious.

Thanks MouseWeight, eating clean can still be fun AND yummy!

Strong back workout. Were those "reverse bb rows" just regular rows with underhand grip?

I'd probably throw up after doing 6 sets of 15 reps on deadlift. That's crazy.

Reverse bb rows uses an underhand grip and you are rowing into the stomach area, its a row that targets the middle back area.

I've had my fair share of puking, but I finish up and continue training...crazy indeed!!

[StlBarbie]

WOWZA ... you put your back through the gauntlet yesterday!!!
Are you feeling it today?

[Mr.Xrcise]

WOWZA ... you put your back through the gauntlet yesterday!!!
Are you feeling it today?

Hey Barb, my back was really inflamed and tender for a day or so but I would definitely do it all over again I guess I am a glutton for punishment

[Mr.Xrcise]

While watching the Orlando Magic (not a normal pass time unless they are playing the Celtics) I really got the chance to get a close-up view of Dwight Howard's shoulders. They are nicely capped, MASSIVE and definite attention grabbers! Do I want to have Superman's shoulders? NO...I want to take it a step beyond that...

Warm-ups
10 minutes on the heavy bag
10 minutes of shadow boxing

TRAPS
DB shrugs
5 x 12

Behind the back BB shrugs
5 x 12

SHOULDERS
Machine military press
6 x 10

DB Arnold press
5 x 10

DB lateral raise
5 x 10

DB front raise
5 x 10

ABS
Crunches
5 x 20

Reverse crunches
5 x 20

Ab wheel
4 x 10

"V" ups
4 x 8

[klybern]

Awesome lookin work outs and diets im gonna have a lot of trouble keepin up

[JosieA]

Another awesome workout

[Vytis]

Howard does have a set of boulders...and dunking on a 12 foot rim 'aint bad either.

[Vaen]

Crazy volume.

I wouldn't be able to move my arms after that workout.

[Mr.Xrcise]

Awesome lookin work outs and diets im gonna have a lot of trouble keepin up

You will do just fine...keeping up won't be an issue, its surpassing me

Another awesome workout

Thanks Josie!!

Howard does have a set of boulders...and dunking on a 12 foot rim 'aint bad either.

Not bad at all...now if he could keep his techinical fouls in check, he would be a well-rounded player

Crazy volume.

I wouldn't be able to move my arms after that workout.

DOMS are nearly non-existent with a little help from the NitroMine!

[Vaen]

DOMS are nearly non-existent with a little help from the NitroMine!

O rry?

Might have to get me some of that. I don't get DOMS that bad from my strength training workouts, but I know as soon as I switch to a bodybuilding split with more volume I'm going to get tore up the first couple weeks.

[Simpy]

O rry?

Might have to get me some of that. I don't get DOMS that bad from my strength training workouts, but I know as soon as I switch to a bodybuilding split with more volume I'm going to get tore up the first couple weeks.

It's excellent stuff. You won't be disappointed.

[Mr.Xrcise]

Taking the advice of a comrade I tried out the front box squats. I have done "regular" squats before, but add in a box/bench and its a whole new ball game! As I began, I looked totally ridiculous...until I got the form down. Once this was accomplished, it was OFF TO THE RACES!!!!

Body squats (warm-ups)
3 x 100

BB front box squats
2 x 10 @ 115lbs
3 x 10 @ 135lbs

BB squats
5 x 10 @ 225lbs

Leg curls
4 x 10 @ 120lbs

Leg extensions
4 x 10 @ 120lbs

Kettle bell squats
5 x 10 with (2) 25lb kettle bells

Leg press
1 x failure @ 350lbs

Donkey calf raises (bodyweight)
3 x 12

Seated calf raises
3 x 12 @ 100lbs

Standing calf raises
10 x 10 @ 225lbs

A leg blowout indeed!! Step up to the plate comrades, lets go set for set!?!?

[StlBarbie]

LOVE those front box squats!!!!
I bet I know where you got that idea ....
I am anxious to give them a shot, as well!!

[JosieA]

Dang! I'm tired just reading it. Give me a couple weeks and I'll post an equally leg blasting workout *bikini chick style*!

[Vaen]

Taking the advice of a comrade I tried out the front box squats. I have done "regular" squats before, but add in a box/bench and its a whole new ball game! As I began, I looked totally ridiculous...until I got the form down. Once this was accomplished, it was OFF TO THE RACES!!!!

Body squats (warm-ups)
3 x 100

I woulda stopped after the bodyweight squats.

[pastorpritch]

Looks like a truly leg blasting routine indeed! Great job man, hope you can walk tomorrow and the day after

[Mr.Xrcise]

LOVE those front box squats!!!!
I bet I know where you got that idea ....
I am anxious to give them a shot, as well!!

I'm going to add them into my "normal" rotation, they are pretty cool!

Dang! I'm tired just reading it. Give me a couple weeks and I'll post an equally leg blasting workout *bikini chick style*!

Do you thing sis..."bikini chick style"...does that involve GLUTE work

I woulda stopped after the bodyweight squats.

I think you would have kept going, once you get a good pump...you don't want to stop!

Looks like a truly leg blasting routine indeed! Great job man, hope you can walk tomorrow and the day after

It was GREAT, but I won't be doing any running in the near future

[beefcake66]

ooooooo looks like you're off to a running start!

good luck, I'll be following along