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The Rock workout

stevesmi

stevesmi

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has anyone seen this?

he is eating 7 meals a day, working out twice a day .. cardio and weights. oh yeah and not mentioned a lot of juice too :evil::evil:

maybe next year i can dedicate 2.5 hours a day to working out, that would be awesome .. would never recommend this to newbs.. this guy has been training for years and years. he has the proper conditioning and he is being trained by some of the best.. so don't try this at home if you are new to this .. this reminds me of what PLJ did when he did his transformation

thoughts? opinions?

The Rock Workout & Diet: How Dwayne Johnson Gets His Pump PopWorkouts
 
When you said working out two days a week cardio is consider his first work out then his second work out is with weights I thought it was weight training both times. He has already transformed so much curious to see how much bigger he is going to get lol
 
He's huge now...I wouldn't think he should get too much bigger. His bicep veins in Fast and Furious 6 were bigger then my arms! lol
 
i read through the whole thing.. the workouts can be done if you live close to the gym and take food with you. it would be difficult to do 1 hour of cardio and then 1.5 hours of weights without eating something (atleast for me)

the diet itself is very tough unless you had someone cooking for you or were okay eating prepared food cooked in advance. but if you were dedicated it could be done. a lot of places nowadays have prepared hot food so if you lived close to a place like whole foods that had prepared veggies, rice, chicken, fish etc in a buffet setting that you could just walk in and buy it would be possible but it would be fucking expensive though

yeah and i bet he is on some light insulin and HGH too. no doubt. but the dude has amazing genetics regardless. much respect to his work ethic
 
Oh he is doing an hour of cardio eating at the gym then doing weight training? That's weird why not just go back at night to do the weight training it's not like he is doing anything else all day besides eating lol

His genetics are amazing there is a picture of him at 15 and he looks like a house
 
Idobehigh said:
Oh he is doing an hour of cardio eating at the gym then doing weight training? That's weird why not just go back at night to do the weight training it's not like he is doing anything else all day besides eating lol

His genetics are amazing there is a picture of him at 15 and he looks like a house
Click to expand...

i think that is what it says but i'm not sure.

personally i would do the cardio in the morning and then go and do weights in the evening. so i am fresh for weights. I used to do cardio then weights back in the day as an endurance athlete. and then when i powerlifted and had to make weight we would do 40 minutes of weights and then 40 minutes of jogging .. it can be done, the mind is more powerful than the body to overcome
 
I thought his pyramid scheme of weights was interesting too. His diet is CRAZY!! I agree...ya gotta admire his dedication!
 
The Rock owes a TON of his recent success to George Farah. He is the man that has set up his entire training and diet regime, and has been coaching him since before Pain&Gain and now for the new Hercules movie. The Rock is a beast, but he wouldn't be transforming into the shredded monster he has become without him.....even with all the juice.
 
I heard he drank Winny
 
George Farah 'The Pro Maker' in 2002 - YouTube George Farah story.. he grew up during a civil war and had to train during that with bombs and bullets flying everywhere. imagine going to the gym and worrying that a sniper will shoot you for no reason except cause they feel like it.

came to NY and working at a convien. store almost died in a robbery shot by a gang twice!! if not for bodybuilding he would of died.. his body fed on his muscles when he was in a coma.. from 200 to 130 pounds and lost a kidney. oh yeah a year later he was back competing. and now he trains the rock, kai greene and others at only 41.

anyone on here crying and making excuses should learn what this guy had to overcome .. quit bitching and bust your ass!

oh yeah and do you see him wearing a belt, using chalk, or wearing gloves/grips in that video? NO. lift the correct way or don't lift at all
 
Don't forget lying about being a cop
 
Dial_tone said:
Don't forget lying about being a cop
Click to expand...

anyone on this board who claims to be an angel is a hypocrite. we all lie and we all break the law all the time. i really don't give a rats ass if someone is a bad person as long as they help me get swoler. thats what i am here for. if i was here for any other reason I would be on the knitting forum.

having said that what do you think about this setup? i'm gonna give this a shot next year when i move closer to my gym. if i can get within a couple miles of my gym i would be able to jog there and jog back. it would be perfect cause i could get my cardio in that way. i hate using the treadmill
 
That sounds like a great idea... I amoving to Rhode Island (Narraganset ) this September and I have a membership to anytime fitness which is a 2-3 min car drive... I imagine that be 2 miles or so... Maybe I will look into this and just bring two shakes one vector and after
 
I guess it doesnt mater for him brown or white he is already burning the carbs with training and juice + hgh + t3


No Pain = No Gain
 
BEAST420 said:
Why does he use white rice and not brown?
Click to expand...

i would use brown. but he likes white cause it probably tastes better, its probably just a personal decision where he hates brown and loves white.. keep in mind white has more carbs, so if you are wanting to put in lots of carbs in to gain size then go with white rice and mashed white potato. remember he wants to be Hercules lol, so he is gonna want to put on a shitload of size, not look like brad pitt

brown rice and sweet potato do have more vitamins and minerals over their white counter parts. but i'm sure he has that part covered and just is attacking the carbs.
 
Last edited:
That would make sense,, idkk, I usally go brown and sweet potato... For him it deff does not matter; and like Somone else said he is prolly on insulin...
 
Could be a personal thing, I recall watching a video on Kai green and he also bought white rice from the Chinese food market and used that with every meal... Idk maybe they eat white rice cause it doesent fuck with physique weather it's brown or white...
 
BEAST420 said:
Could be a personal thing, I recall watching a video on Kai green and he also bought white rice from the Chinese food market and used that with every meal... Idk maybe they eat white rice cause it doesent fuck with physique weather it's brown or white...
Click to expand...

well like i said brown rice isn't refined and has more vitamins and minerals. white is pretty much empty carbs.
 
Sorry to bump this thread but I was looking over his workout and I noticed on his push days his workout specify that he does incline 2 times and bench 2 times in a day can someone explain what they mean by...

Dumbbell Incline press (Both Arms) is this barebell?
Dumbbell Incline press (Alternating Arms) is this dumbbell?
Chest Flys with Dumbbells (On Bench)
Dumbbell Bench press (Both Arms)
Dumbbell Bench press (Alternating Arms)
Seated Overhead Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raises
Bent-Over Lateral Raises
Cable Flys (Standing Both Arms)* (Rock on Instagram)
Superset each set of Cable Flys with Dips Until Failure (Rock on Instagram)
 
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