Mr. Xrcise's 2011 Double T Transformation Challenge Log

[Mr.Xrcise]

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

good luck, I'll be following along

Much appreciated

[Vytis]

I take in a lot of BCAAs too, which may be one of the reasons I very rarely feel DOMs either.

I like the front box squats too...

[Respectmyhouse]

how we doing !!!

[StlBarbie]

TGIF Kevin!!!
What is on the weekend agenda?
SPRING IS HERE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!

[Mr.Xrcise]

I take in a lot of BCAAs too, which may be one of the reasons I very rarely feel DOMs either.

I like the front box squats too...

They worked out great and it will be fun rotating them in

how we doing !!!

Things are going very well at this point, I'm grindin it out!!!

TGIF Kevin!!!
What is on the weekend agenda?
SPRING IS HERE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!

Happy Saturday Barb!!! I have a major triceps & forearms thrashing planned, then I will be running around with my nephew (3 yr old...FUN!) and rounding the day out will be supper with friends and family at a dinner theater. ENJOY THE WEATHER!

[Mr.Xrcise]

There are some people out there that will tack the smaller muscle groups onto the end of a training session or disregard them entirely. If it works for them, cool! It doesn’t work for me. I try to hit each group equally with the same intensity and focus. The triceps and forearms are an equally important part of a well balanced physique…LET’S DANCE!

TRICEPS

Body weight dips (warm-ups)
3 x failure

Close grip bench press
5 x 10 @ 115lbs

Rope press downs
5 x 10 @ 70lbs

One arm triceps extension
5 x 10 @ 40lbs per arm

Triceps kickbacks
5 x 10 @ 30lbs

FOREARMS

Wrist curls
5 x 10 @ 25lbs

Reverse wrist curls
5 x 10 @ 25lbs

NUTRITION (YUMMY)
Meal 1
1 cup orange juice
1 serving steel cut oats
1 tsp honey
1 slice Ezekial toast
1 tsp natural peanut butter

Meal 2
1 cup water
1 serving whey protein
1 pear
1 oz almonds

Meal 3
1 grilled bison burger (lettuce, tomato, onion, pickles, mustard & whole wheat bun)
1 serving baked sweet potato fries
1 bottle spring water

Meal 4
1 cup cottage cheese
1 tbsp sunflower seeds
1 cup water

Meal 5
6 oz Cajun baked tilapia
2 cups steamed broccoli
1 cup brown rice
1 cup green tea with lemon

Meal 6
1 serving casein protein
1 tbsp natural peanut butter
1 cup almond milk

[dynoweb]

Kevin, the workout and food look great. How's the 6 pack coming along? Are you getting the ribbed looked yet? I still have a lot of stored food packed there that I'm trying to burn, but it's getting closer.

Also, wow, I have to do warmups before I could do your warmups.

[StlBarbie]

You dance well ...

Currently checking with the plant about the March products going out!
Shipping should occur this week!

[Mr.Xrcise]

Kevin, the workout and food look great. How's the 6 pack coming along? Are you getting the ribbed looked yet? I still have a lot of stored food packed there that I'm trying to burn, but it's getting closer.

Also, wow, I have to do warmups before I could do your warmups.

Thanks for checking in on my Rick! I can actually see my abs poking through the mass. When the cutting begins, they are really going to show...its going to be AWESOME And I warm-up the way I do for the pre-exhaustion, it hurts so good!!

You dance well ...

Currently checking with the plant about the March products going out!
Shipping should occur this week!

Thankyou Barb and I will be looking forward to getting the goodies! Should I run it for April since we are closing out March?

[StlBarbie]

The plant will be shipping this week ... you can start as soon as YOU want to !!!
You can just add your April products into the mix ...

Hope you have thoroughly enjoyed this first beautiful day of spring!!!!

[JosieA]

Boy that bison burger sounds good. I never had bison, I wouldn't even know where to buy it. Do you have to go to a butcher?

[Mr.Xrcise]

The plant will be shipping this week ... you can start as soon as YOU want to !!!
You can just add your April products into the mix ...

Hope you have thoroughly enjoyed this first beautiful day of spring!!!!

I am ready and waiting AND the 1st day of spring was wonderful...this 2nd day is whats not so good. A slushy mess in my neck of the woods this morning, but it will all be washed away by the rain this afternoon. Old Man Winter is not giving up without a fight!

Boy that bison burger sounds good. I never had bison, I wouldn't even know where to buy it. Do you have to go to a butcher?

Bison is VERY yummy and its full of protein! I get it from the local Weis market, but I am pretty sure that you can get it from a good butcher.

[Annalev]

You will spend much for supplements

[pastorpritch]

Hope all is well in here, been gone for a bit so couldn't check in on ya

[carbonmade78]

Hey hey! Looks like stuff in here is really going well.

Your workouts and food look awesome! I <3 sweet potato fries! YUMM!

[Simpy]

No overhead work on those triceps?

[StlBarbie]

83 degrees here today .... jus' sayin' ....

[Mr.Xrcise]

Hope all is well in here, been gone for a bit so couldn't check in on ya

Its always a Blessing to have you checking in on me Pastor!

Hey hey! Looks like stuff in here is really going well.

Your workouts and food look awesome! I <3 sweet potato fries! YUMM!

Thanks a bunch and the sweet potato fries are a nice, HEALTHY treat

No overhead work on those triceps?

Of course! The one-arms were overhead and they HURT soooo good

83 degrees here today .... jus' sayin' ....

Maybe I need to take a trip, its cold and dreary here...again AND we are gearing up for 2"-4" of snow later tonight!

[Mr.Xrcise]

After a weekend filled with the AFL, UFC, the NCAA tourney and chasing my nephew back and forth, it was time to get back to business. It’s been a couple of weeks since I officially started the transformation. I feel totally rejuvenated, I like to think I had a strong start and I would like to continue with the intensity, motivation and positivity that I have brought to the table thus far. The clock has been wound and the hands are pointing towards the chest…PEC PUMPING is the name of the game, anyone care to play with me?

Pre Workout
1 serving BetaCene
6 NO Beta

Post Workout
8 NitroMine

Warm-ups
Push ups
4 x 12
Incline push ups
4 x 12
Decline push ups
4 x 12
Body weight dips
1 x failure

Working sets

Smith machine bench press
4 x 12
Wide grip BB bench press
4 x 12
Incline DB flyes
4 x 12
Decline DB flyes
4 x 12
DB bench press
1 x failure

I got this recipe out of my wife’s “Shape” magazine, tried it out and my family loved it! It was simple, quick and delicious and thought that I would share it with my extended family here. For those that have a passion for “burning” as I do, give this the good-ole’ college try!

Lemon-Thyme Chicken w/Sauteed Veggies

4 tbsp lemon juice
1 tbsp chopped garlic, divided
1 tbsp chopped fresh thyme, divided
Salt (we used sea salt)
Freshly ground black pepper
1 lb chicken breast tenders, lightly pounded
4 tsp canola oil (extra virgin olive oil for us)
1 ½ cup frozen shelled edamame, thawed
1 ½ cup grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled feta

1. In a ziplock bag, combine 3 tbsp lemon juice, 2 tsp garlic and 2 tsp thyme; season to taste with salt and pepper. Add chicken tenders, seal the bag and gently turn to coat. Set aside.
2. Heat 2 tsp canola oil in a large skillet over medium-high heat. Add remaining garlic, edamame and tomatoes; sauté 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; sauté 2 to 3 minutes. Transfer to a serving bowl, stir in feta and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and sauté 2 to 3 minutes a side or until cooked through. Serve with vegetables. (Nutrition facts per serving) 327 calories, 28g protein, 16g carbs, 13g fat (3g saturated

[StlBarbie]

LOVE the positive driving energy in your journal!!!

WHAT A PEC WORKOUT KEVIN!!!
How long was the workout? YOU TOTALLY TORE IT UP!!!!

BTW: Supps shipped today!!!!

[Mr.Xrcise]

LOVE the positive driving energy in your journal!!!

WHAT A PEC WORKOUT KEVIN!!!
How long was the workout? YOU TOTALLY TORE IT UP!!!!

BTW: Supps shipped today!!!!

YAY...supps are coming Depending on my mood which is normally INTENSE, my sessions run about 90 minutes. They will turn into marathon sessions once the cardio is added in, but I'm all for it

[Mr.Xrcise]

I was eager to get to the gym to begin my training. I planned to push my back to the breaking point, but not allow myself to break form or be injured. The beast within was scratching at the surface, needing to emerge and run free through the gym. Who am I to stand in the way?!?!

Warm-ups

Back extensions
4 x 10
Wide grip pull-ups
4 x 10

Working sets

Barbell rows
4 x 10
Seated machine rows
4 x 10
Good mornings
4 x 10
Dead lifts
4 x 10
Dumbbell pullovers
4 x 10

I just ordered Supreme 90 Day (think P90X, but less expensive), I will be incorporating this into my training sessions in the next few weeks. I am very excited to try it out and the clean eating nutritional plan that’s included. It’s going to be AWESOME!!!

[MouseWeight]

I've heard good things about Supreme. Enjoy it!

[castille]

Solid back workout, keep up the great work!!

[Vytis]

I just ordered Supreme 90 Day (think P90X, but less expensive), I will be incorporating this into my training sessions in the next few weeks. I am very excited to try it out and the clean eating nutritional plan that’s included. It’s going to be AWESOME!!!

Definitely let us in on your thoughts of that type of program. I have been given a copy of P90X but haven't given it a shot. I guess I like the traditional BBing type of program - lifting heavy, lol.

[Mr.Xrcise]

I've heard good things about Supreme. Enjoy it!

I definitely will bro!

Solid back workout, keep up the great work!!

Thanks Castille, gotta do it BIG

Definitely let us in on your thoughts of that type of program. I have been given a copy of P90X but haven't given it a shot. I guess I like the traditional BBing type of program - lifting heavy, lol.

I too like the traditional program, but switching things up a little will give me extra motivation

[fitnessman]

Rocking like a boogie woogie cho choo train!

[Simpy]

I've never once heard about Supreme. I guess I should look it up.

[Mr.Xrcise]

Rocking like a boogie woogie cho choo train!

Thanks Fitty...I have been known get my boogie on!!

I've never once heard about Supreme. I guess I should look it up.

Its the latest craze now and I've seen it advertised in a few magazines and such. I'm eager to give it a whirl!

[StlBarbie]

I've heard good things about Supreme. Enjoy it!

Same here ... I am very excited to hear your impressions!!!

Hope you are enjoying a wonderful weekend with the family!!!