Boxden hiphop sports wild'ish thots&dimes games movies news tech gear rides
trending now most viewers #top20 top yesterday all sections videos pics tracks headlines

The rock's workout routine and diet/supplements

most watched this minute | see more
most viewed right now
134 viewing
 Image inside Target Has The Best Black Friday Deals EVER!
most viewed right now
90 viewing
 NBA Lebron James & James Jones hold players-only meeting after loss to Toronto..
most viewed right now
79 viewing
Audio inside New Music: 50 Cent - Too Rich (Produced By London On Da Track)
most viewed right now
56 viewing
 NEW: Lil Wayne JumpMan Remix Preview
people viewing this topic:   (0 members and 1 guests)

let em know Share this on TwitterShare this on Facebook
 The rock's workout routine and diet/supplements
Unread 10 years agoclass of '04 - away - #1
19467 pageviews

hickster  space
avatar space
Senior Member
$573 | 396685
I got this from the BXWF so if ur gonna prop anyone prop Banxxx b4 me if ur gonna prop at all...1

Day One - Shoulders
-Seated Military Press Machine-Sets(3)-Reps(21)-Weight(130,140,150)
-Dumbbell Lateral Raise-Sets(3)-Reps(8)-Weight(30)
compound-set with-
-Dumbbell Front Raise-Sets(3)-Reps(8)-Weight(30)
-Rear-Dealt Cable Raise-Sets(5)-Reps(12,10,8,6,4)-Weight(40-80)
-Hammer Strength Machine Shrug-Sets(5)-Reps(12,10,8,6,4)-Weight(90-450)
-Four Way Neck Machine-Sets(4)-Reps(12)-Weight(45)
He finishes with neck isolation moves on a flat bench.

Day Two - Back
-Wide-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-Close-Grip Cable Pull Down-Sets(5)-Reps(12,10,8,6,4)-Weight(120-240)
-One-Arm seated Row Machine-Sets(4)-Reps(12)-Weight(270)
-Back Extension-Sets(4)-Reps(15,15,12,12)-Weight(25-45)

Day Three - Legs
-Leg Press*-Sets(4)-Reps(25,20,18,16/25)-Weight(270-450)
-Machine-Smith Lunge**-Sets(4)-Reps(8 reps per leg)-Weight(135)
-Lying Leg Curl***-Sets(4)-Reps(12,10,8,6/12)-Weight(80-110)
-Standing Calf Raise-Sets(6)-Reps(16)-Weight(220)
*Last Set is a drop from 450 to 270
**Non-Counterbalanced Machine
***Last set is a drop set from 110-80 pounds

Day Four - Arms
-Alternating dumbbell curl-Sets(5)-Reps(12,10,8,6,4)-Weight(30-70)
-Preacher-Machine Curl*-Sets(6)-Reps(12,10,8,6,21,21)-Weight(50-100,50)
-Cable Pressdown**-Sets(5)-Reps(12,10,8,20)-Weight(60-120)
-Overhead Cable Extension-Sets(4)-Reps(12,10,8,20)-Weight(50-90)
-One-Arm Reverse-Grip Pressdown-Sets(2)-Reps(15,15)-Weight(40)
*Last two sets are 21's- 7 upper-half partial reps- 7 lower-half partial reps and 7 full range reps
**Straight bar or rope- last set a drop set

Day Four - Chest
-Incline Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Flat Bench Dumbbell Press-Sets(5)-Reps(12,10,8,6,4)-Weight(75-120)
-Cable Crossover-Sets(2)-Reps(12)-Weight(60 per side)
compound-set with

The Rock works his abdominals twice per week, doing Swish-ball crunches for four sets, 25 reps each, holding a weight against his chest


Sample Low Carb Day

Meal One-Meal replacement shake (40 grams protein, 25 grams carbs, 5 grams fat)
Meal Two- 6 ounces of turkey, 5 egg whites, and 2 multigrain pancakes with one tablespoon of natual peanut butter.
Meal Three-Chicken Caeser Salad, 6 ounces New York strip steak, and a half-cup of steamed broccoli.
Meal Four- 2 filet mignon steaks, and a half-cup of steamed broccoli.
Meal Five-Protein shake with peanut butter.
Meal Six-Sashimi feast (tuna, shrimp, eel yellowfish, salmon)

Daily Nutritional Priorities

- Eat at least 270 grams of protein per day (at a body weight of 265)
- Drop daily carbohydrate intake in the late afternoon and early evening.
- Consume at leasr 2-3 gallons of water per day.
- Daily supplementation includes multivitimans, antioxidants, joint formulations, ZMA and glutamine
- Once a week have a cheat day. The Rock's cheat day is all about doughnuts and pizza- and diet coke, which he jokingly says "balances out" all the fat calories from his favorite cheat foods. "One of my many mottos is, "Don't cheat yourself, treat yourself," he adds.
Reply With Quote

top in section
41 viewing
Image inside Financial Advice From Troy Ave
top in hiphop/24hrs
top in section
17 viewing
 Image inside The Genesis G90. The S Class Killer
top in rides/24hrs

Unread 08-10-2005, 11:56 AMclass of -  - #2
97CivicBoy  space
avatar space
$n/a |
dont follow that sh*t, make ur own with alotta compund movements, and a strict diet comeon
Reply With Quote
Unread 08-10-2005, 12:41 PMclass of -  - #3
Daddy's Home...  space
avatar space
$n/a |
So he does more sets for the tiny shoulders than that huge, complex back...?

Reply With Quote
Home > all sections > The BX Gym
          join bx


most viewed right now
85 viewing
Image inside #celebritiesonlyblackpeopleknow
2 days ago
most viewed right now
38 viewing
50 Cent - The Kanan Tape [Anticipation & Discussion Thread]
19 hours ago
most viewed right now
30 viewing
Video inside Ding Ding bi-ches. Creed wit 93% percent on RT. Young Black excellence ..
19 hours ago
most viewed right now
29 viewing
NBA Nelly was right all along Kobe
19 hours ago
most viewed right now
19 viewing
Video inside Captain America Civil War Trailer World Premiere
1 day ago
most viewed right now
15 viewing
Video inside This Chicks Accent On Jeopardy..
2 days ago
most viewed right now
15 viewing
Wu-Tang Clan's secret album allegedly sells for "millions" :deadpg:
1 day ago
most viewed right now
14 viewing
Image inside J Money Responds To Shawty Lo
19 hours ago
contact us   |   bx@twitter   |   bx@facebook   |   privacy   |   search   |   BX 1998-end of time