This is BX @ Boxden.com


The rock's workout routine and diet/supplements


 The rock's workout routine and diet/supplements
topic by hickster - 08-10-2005, 08:50 AM - Boxden > The BX Gym - Health, Exercise, and Nutrition


I got this from the BXWF so if ur gonna prop anyone prop Banxxx b4 me if ur gonna prop at all...1
[CODE]http://slumz.boxden.com/showthread.php?p=3662025#post3662025[/CODE]




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
-Push-Up-Sets(4)-Reps(15)


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

Diet

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.


share this topic »   Share this on Twitter Share this on Facebook

2 comments for "The rock's workout routine and diet/supplements"


 08-10-2005, 10:56 AMaway - #2
97CivicBoy 

  d 
space
$1,356 | 26625
dont follow that sh#t, make ur own with alotta compund movements, and a strict diet comeon
 08-10-2005, 11:41 AMaway - #3
Daddy's Home... 

  d 
space
$1,207 | 949578
So he does more sets for the tiny shoulders than that huge, complex back...?

 
 


Go Back   Boxden.Com - Stay First. Follow BX. > BX Table Of Contents > The BX Gym - Health, Exercise, and Nutrition
    
         

 



Latest hot topics on fire the past 48 hrs
Image inside  asian twins Wiz cheated on Amber Rose with?
54 comments
NBA LIVE 15 Gameplay Improvements: Offense
66 comments
NBA So Anthony Davis is the Best PF in the League?
63 comments
 Image(s) inside Birdman Aint Playing No Games!
New reply 9 seconds ago - 94 comments - by Shadiah
 NBA Carmelo Anthony Quote Of The Year!!!!
New reply 38 minutes ago - 76 comments - by Dray
  Middle-earth: Shadow Of Mordor |ot| The Lotr Game We'v...
New reply 3 minutes ago - 209 comments - by CrAkKedOuT
 Image(s) inside Peter Rosenberg & Charlamagne Tha God Exchange Wor...
New reply 41 minutes ago - 61 comments - by Dray
 Article inside Beef ! Troy Ave Threatens Ilovemakonnen Hopefully It ...
New reply 4 minutes ago - 146 comments - by ajeana
  Sep 30 - White Woman Sues, Says Sperm Bank Gave Vials ...
New reply 41 minutes ago - 139 comments - by BeatTycoon
 Video inside Acting Hard On Tv Goes Wrong!
New reply 12 minutes ago - 77 comments - by majestykagiso
 Image(s) inside G-unit Is On The Cover Of Xxl’s New Issue
New reply 54 minutes ago - 91 comments - by A.Dot789

Like BX on Facebook Follow BX on Twitter
5,817 fans of BX | none new today 4,799 following | none new today

hot topic blog   »    hip-hop   |   sports   |   movies   |   games   |   news   |   wild'ish   |   gear   |   rides   |   tech

contact us   |   mobile   |   privacy statement

© Boxden.com. 1998 - end of time.