The rock's workout routine and diet/supplements

most viewed right now
 62
Image(s) inside Jul 30 - Girl cuts her brother's girlfriend's throat and tells her 'Ha..
76 comments
@news
most viewed right now
 59
Video inside Crystal - How I Contracted HIV!
12 comments
@wild'ish
most viewed right now
 56
 MMA RobbieLawler vs. Tyron Woodley vid + UFC 201 Highlghts~Who gets KO of the ..
4 comments
@sports
most viewed right now
 44
Image(s) inside Karrueche getting Thick
90 comments
@thotsdimesetc

section   (0 bx goons and 1 bystanders) Share this on Twitter   Share this on Facebook
 

Props Slaps
 11 years ago '04        #1
20364 pageviews
2 comments


hickster 
space
space
space
$576 | Props total: 0 0
The rock's workout routine and diet/supplements
 

 
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.

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

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

Home      
  
 

 






most viewed right now
 34
Image(s) inside Who Had the Biggest Rap Career Comeback?
72 comments
1 day ago
@hiphop
most viewed right now
 32
Video inside Dominican girl caught riding..the Boss...LIVE
173 comments
1 day ago
@misc
most viewed right now
 22
Image(s) inside Barber: "What you want?"
78 comments
1 day ago
@wild'ish
most viewed right now
 18
Video inside Making the Band Fight Vs. Dave Chappelle's parody :jayhah: [VIDEO]
69 comments
1 day ago
@movies
most viewed right now
 10
Video inside Vogue: Hipsters Are Bringing Back G-Unit Clothing As A Trend
207 comments
1 day ago
@hiphop
most viewed right now
 10
Article inside RUMOR: Kodak Black sentenced to 3 years in jail?
172 comments
1 day ago
@hiphop
most viewed right now
 9
Video inside Jul 29 - C'mon FOX News! It's a dialogue and not accusations learn to f..
58 comments
1 day ago
@news
most viewed right now
 7
Gamestop trade-in promo for Xbox One S, valid tomorrow only
72 comments
1 day ago
@games
back to top
register contact Follow BX @ Twitter Follow BX @ Facebook search BX privacy