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Pushups, pullups, chinups, curls, dips
https://manofmany.com/lifestyle/fitness/the-rock-diet-and-workout-plan
Following The Rock's 6 days workout. I do somewhat less reps (max 15, normally up to 12).
Last work out was a short one today.
600 sit ups
365 push ups
540 jumps
For my next work out, I plan to do:
365 push ups
300 sit ups
Pull up bar exercises with sleeves.
30 minutes cardio on a glider
250 jumps
I'm surprised you didn't knock that mona lisa painting off the wall. Pretty good ATG form as well.
It's Mona Lisa shooting up XD
Bought it off some dude at this cool spot in Austin where a bunch of graffiti artists go to practice
very kelly starrett form you've got there goldie.
checked your other video, nice ink btw
I'm humbled, bro. I should really put all my stupid videos in one place.
Haha great form.
Curious about your thoughts on this. During my previous role I gained about 40lbs due to a variety of factors. I started a new role last november which allowed me to be able to focus on my health and fitness again and have been doing fasted cardio and eating clean (IF with lunch being either salad or protein+veggies and dinner being similar to lunch minus any carbs). I'm having trouble shedding some of the weight even though I seem to be taking the right steps - any tips or similar situations you've encountered @Isaiah_53_5" ?
diet diet diet. if you're keen on losing the weight, cut down a lot (or entirely) on carbs. Think a keto diet or something. They work if you stick to it and be consistent. Weight fluctuates, but as long as you're seeing a downward trend that is good. Doesnt hurt to keep a log and graph it overtime! Check out RP on instagram (https://www.instagram.com/p/CIB5J4Cnwwt/?utm_source=ig_web_copy_link)
upping the amount of cardio doesn't hurt too. whether its high intensity stuff, or longer distance, pick your choice. or do a mix of both. Lay off the alcohol if you havent already also.
I was reading your reply and thinking to myself I've already done all this shit. Then I got to your last statement. I've completely stopped drinking beer but drink a ton of red wine. Will work on doing less and less of that.
Sure. I have experience cutting a large amount of weight from a few years ago. I dirty bulked from 178 to 230 and then cut and tried to stop at 180lbs, but my metabolism was so raging at that time that I hit 172 on the way down and stopped there.
Overall in the beginning, I was surprised at how hard it was to start cutting. People around me told me that they had also been 'trying to lose weight' as well (for years). Immediately I didn't like the verbiage to that statement. I wasn't 'trying' to lose weight - I was cutting. So first get yourself in the mindset that you're making forward progress. Some days you may be heavier, but overall week by week you should be progressing downward to a more lean self.
- Workout as much as you can. The less time you have, the more high intensity workouts you're going to have to do.
- If you have a typical work schedule, you might try skipping breakfast and lunch and then eating from 4pm - 12am. The 4pm meal is fuel for your workout. You could also do a fasted state workout in the morning, like a light jog.
- Hydrate as much as possible. Especially in a fasted state. You should be chugging water (or La Croix) - green tea is great as well. Drink as much as you can. View every time you piss as a victory as you're basically pissing out the fat to become more lean. Your mental acuity should sharpen as well.
- Go vegan or vegetarian if you can sometimes to cleanse. Also, if you can't IF during lunch and have a business lunch or something, go vegan / vegetarian and get a salad or something. If you want more to eat, get 2 salads. Loading up on greens will always benefit you. Eat as many dark leafy greens as possible.
- Cheat days are ok, but limit yourself to once a week. Cheat meals are usually fine if you're carb loading before a workout. Also, during long workouts you can have crap carbs or stuff like chocolate etc. to keep you going. Up to you.
- Get a smart watch if you don't have one already to give you a rough idea of how many calories you're burning. You should be in a calorie deficit most days. You don't have to be in one everyday as certain days for instance if you're lifting, you might want to be even in calories and not in a deficit. Bone broth is great also if you want the protein without the calories.
- Focus on your big muscle groups. The back and quads will jumpstart your metabolism.
It took me 5-6 months to cut from 230 to 172. The weight at the end was harder to burn off than the beginning. The first 10-20 pounds should be relatively easy to lose with a decent amount of effort. I'd recommend kickboxing and or hitting the heavy bag if you can as well.
great advice. thats a great cut in a short amount of time. I bet you're built like a beast. You should join bodybuilding twitter sometime - its a lot of fun ;)
Thank you very much for the detailed response man. Very useful and practical points.
Try eating more. I shit you not, sometimes starving yourself (eating way under your maintenance calories) works heavily against you. I would try eating more if I were you and creating a 200-300 calorie deficit through cardio (hiit is my favorite due to time constraints). Of course all of this takes time/trial n error to understand how much you actually need to eat to maintain your weight, but there are great forums with a lot of information on how to get a base point.
Also, I don’t see the need for diet trends (keto,it fasting,fasted cardio). I struggled with losing weight and tried every fad out there from keto (I got hives from keto) to fasting and nothing seem to work and just stressed me the tf out. What worked was just doing something that I could stick to and didnt make me miserable, which was what I mentioned above. Following that 200-300 cardio calorie deficit method allowed me to get absolutely shredded like never before and it was so much easier on my mental health.
At the end of the day everyone’s body is different and something else might work better for you, but I would give it a try!
I would also add that I was lifting multiple times a week and had muscle mass prior to cutting. My diet was overall pretty clean and consisted of just clean real foods. In terms of cheat days i particularly didn’t have any cheat days but if I felt like eating a cheat meal I would but In moderation. Instead of having that whole pizza pie I would have maybe half and just adjust my intake earlier in the day to accommodate the calories from the pizza. I would do the same if I had a date or something, never really restricted my life style and what I could eat, just practiced a lot of moderation.
Volume foods were also huge for me. I would eat big ass bowls of veggies with salad, chicken and some carbs. Big omelets with lots of veggies (lots of egg whites and probably one whole egg). Oatmeal with berries and green apple, big ass bowls of sugar free jello, a lot of frozen of lemonade/limenade (I used fake sugar which is probably isn’t the best). Protein mug cakes if I wanted something sweet, protein shakes and maybe a protein bar if I wanted something similar to candy. I was always full and never felt like I was dieting in comparison to my previous attempts where I stayed away from carbs, where I did keto, where I ate like a nice.
yesterday: 5 x 5min rounds on the heavy bag + 30 minutes of deadlifts, curls, kettlebell, and mobility work
today: 1mi swim or 10k run (haven't decided) + some chest/shoulder/squat stuff that I haven't thought of yet + 15-20 mins kickboxing
I should mention my goals are not max lifts anymore, I've hit what I feel like my skinny skeleton can hit comfortably (300 bench, 400/ea squat/dead) and have the body composition I want (weight + body fat) so now am focused on endurance (for surfing purposes), injury prevention, mobility, and embracing the suck. I just mention this because I know what I'm doing is suboptimal for increasing max lifts, but hey, that's not my goal!
I've found that long distance running/swimming has better mental health benefits for me than lifting, it's fun to go in and throw some heavy weight around, it's not fun to run up a hill in the cold or begin a new lap when your interval only has 5 seconds left and your HR is still maxing out. it's also humbling, you can cheat your squat reps if no one's around, but you either make it through a run, or you don't.
and TheBuellerBanker I've had friends with stubborn weight retention initially. some of them found that they were actually undereating, so because they were fasting, their body hung onto extra poundage because it thought it needed it. while you need to be in a caloric deficit to lose weight, it shouldn't be so massive that your body goes into hibernation mode. it could also be that your progress just hasn't picked up steam. people lose weight in funny ways, some lose the poundage immediately and then stubbornness comes later, other people it's the reverse, and still others have a smooth glide down towards their target weight.
if you're doing the right things - regular cardio and resistance training (if you're unsure about the intensity, get a chest strap based tracker like polar, garmin, UA, or myzone), eating clean (the only things I think most people shouldn't consume is overly processed foods, unnatural oils/fats like veggie & soybean, and heroin), in a caloric deficit, and getting decent sleep, change will come, just be patient.
I'd also suggest you not just track your weight, but your body composition. get access to a body scanner or someone who knows how to use calipers to track your body fat % over time. calipers aren't extremely accurate but if you have the same person do them and under the same conditions (fasted, time of day, exercise/no exercise), you can at least identify trendlines. if you're lifting weights, you might not actually lose a ton of poundage, even if your body comp changes for the positive
The heavy bag is awesome.
I wish more people would just do it, it's the ultimate cardio, great for building bone density and coordination, and the mental health aspect is huge. it's really hard to be mad about anything after you've punched and kicked as hard as you can for an extended period.
Is your squat/DL relatively low compared to your bench because of your focus on making sure to not injure your body?
correct. I managed to hit 400 with some relative ease and then when I tried to push to the next level I suffered a pretty intense muscle tear in my back while squatting (even the best form breaks down with fatigue). that pain was worse than when I broke my leg so I had to make a choice, if I was going to risk my body for some stupid YMCA squatting t shirt, or if I was going to pivot to lift for longevity rather than glory. I'm glad I made the choice I did. I still squat, I still deadlift, I just have no desire to tear a muscle like that again. I don't look down on powerlifting, and I think EVERYone would benefit from a mark-rippetoe style intro into lifting, I'm just past that point in my life where I care about maxing out.
That's smart. Resistance training is really something you can do your whole life if programmed properly and progressively. It can accentuate the other activities you enjoy too. For example running will lead to imbalances that can be addressed with strength training.
Last Workout: 1 line of coke
Next Workout: 2 lines of coke
since monday is international chest day, here was the workout. gyms just opened back up after two weeks. going to bjj tonight
between sets, 45-60 seconds rest is key. gotta keep a fast pace. 1-2 mins between exercises
I tried a weighted jump rope today but it was an epic fail. The thing only weighs about 3 pounds but feels like it weighs 50. It is so much different from my other light jump ropes. I tried one jump and failed. I did not have enough time to work on it this morning. I plan to keep trying, though.
Interesting. Never tried a weighted rope, but had a nice speed one that i used a decent amount last year
Neither have I until today. I try to get some jumps in every day, as it seems very good for cardio. My conditions are probably not ideal for jumping rope. I do it in my basement with pseudo-hard wood floors, with cork on the back. There is not much bounce in the floor. I tried the rope on a different floor this weekend, one with some bounce to it and it made the jumping easier.
Yesterday: 20 min easy run. 25 min yoga. 45 min circuit training.
Today: 5km medium effort run + stretching
Tomorrow: 8 miles steady pace run + stretching
Recently switched to an easier training schedule that gets me 25-35 miles of running a week + 2~3 hours of yoga and strength training. Used to do 40-50 miles a week for about 4 months.
But I physically couldn't eat enough without stuffing myself and constantly ran a caloric deficit of 500-1000 calories a week. Burned off all the excess fat reserve weeks ago. My body finally came to a crash 2 weeks ago when I almost fainted after a typical 8 mile run.
I never knew it was possible to literally exercise more than what I can eat.
whoa, 40-50 a week and then down to 25-35? are you training for any races? what's your weekend long run look like? at my 2020 peak I was doing 30 a week and that felt like a LOT
also, what type of yoga? vinyasa/hatha yoga with emphasis on asanas? or more of the spiritual kind like bhatki or something? would be great if you shared, always looking for new videos to try
I was training for a half marathon. Then it got pushed to the end of 2021. But why not finish what I started?
My weekend long runs started with 10-12 miles in the first half of the training. Then I stepped it up to 14-16 miles for the other half. It was kind of ridiculous that I was running a half marathon (although at a fairly relaxed pace) every week for 8 weeks.
I have no idea what those types of yoga are. I just remember all the poses from this one yoga video I watched with my sister 10 years ago. It was this 30 minute video with "Power Yoga" in the name.
Morning:
100 Push
100 crunches
500 weighted ropes
Abs 5 minutes
Evening will be 60 minutes max:
Legs Shred (squats, lunges, leg press etc.)
I’m working my way up to the MARSOC Prep fitness guide. I don’t plan on joining the Marine Corps and attempting A&S, but their fitness guide is incredible and difficult. I haven’t started it officially yet because it’s very intense and I don’t want to hurt myself, so I’m doing the workouts to build up to the actual regiment.
My weakness is rucking, since I’ve only done it minimally before. I just got a GoRuck backpack with a 30lbs plate and some Merrell MOAB 2 boots to get better at it.
I run 3-6 miles every morning, sometimes sprinting the last mile as fast as I can if it’s 3-4 miles. Pull ups, push ups, I used to swim quite a bit but pools are closed near me. I plan on getting fins and learning how to use them in the ocean.
Malta, I had no idea, that sounds sick! good on you for embracing the suck. for fins, look at Finis PDFs. never used them in the ocean, but they're great for workouts.
if you don't mind, I'd love to see your swimming workout, I'm currently doing a hodgepodge of "just go as long as you can" and surfline workouts, I need some variety though.
I can PM you the one I plan on doing. I’m not there yet, I’m actually very comfortable in the pool but not yet comfortable in the ocean. My plan in the pool used to be 800 meters a day, then incrementally building up to 1,600 meters a day. I do breast stroke and just go as fast as I can. Haven’t been in a pool since last March though, so I’m probably back at my baseline
I repeat this workout 3x a week focusing on my upper body while other days of week I just do Cardio to stay lean
3x8 : Incline Bench 3x8: regular bench 4x15: Dumbbell curls 3x10: Dumbbell shoulder press
3-5 exercises on the cable machine ranging from arms, shoulders or chest.
Finish off my workout with 20-30 HIIT cardio in lowering my body fat.
Do you ever work on your upper back muscles and scapular movement? Its very important for long term health.
Have not done scapular movement and I def should look into that. I also don't stretch enough but I probs will soon rn I am quite young but getting older this is a must.
I ran 4 x 3mi today so far - for a total of 12.32mi at 7:20 pace. I'm sitting at a 6:36 pace in past 172.13mi, so today was relatively easy, just more volume than normal. Currently at 3820 calories burned for the day and watch says "Productive." I might do one more 3mi session before midnight to make it an even 15mi for the day.
I'm pretty much just chugging some La Croix until then and then will have another pre-workout (Prevail) and 1-2 100mg Clif Expresso gels. All of today was more or less in a fasted state - I'm only supplying gels, pre-workout and Gatorade for my workouts until the last workout of the day. Then I will eat probably 1000-2000 calories. I'm honestly not that hungry right now though. I'm not that tired either - which is good because I was planning on doing high run volume this week.
I'm cutting this week as well, looking to get a bit lighter/faster. So - as much activity that I can jam in - the better.
I finished Monday with a run total of 15.32mi and 4,328 calories burned. I probably lost 1-2lbs on Monday. I'm going to weigh in before I eat, but am thinking about getting another workout in this morning soon then weighing in before eating solid food. The only thing I ate on Monday besides the gels, preworkout, and Gatorade were a few olives. My watch is still saying "Productive" and the last session was real slow and felt pretty good. I had about 150oz of Gatorade on Monday (1,050 cal) and 8 x 100 cal 100mg Clif Expresso caffeine gels (800 cal).
I did another 3mi run this morning and had an egg salad croissant and ended up at 188.0lbs. I really thought I'd be at 186.0lbs. Fuck it - it has been a productive 24h so far... at least I know I'm getting faster..... I didn't really have that much Gatorade the last workout either -
6mi so far today and @ 183.6lbs - the cut is working
Chest and Back Day
A1: Gironda Dips X 8-10 @ 22X0
A2: Rower Lat Pulldowns X 8-10 @ 30X1
A3: Decline BB bench press X 8-10 @ 3010
A4: High to low Pully row X 8-10 @ 20X2
Rest 2 min.
4 sets
B1: Prone lying Palms forward reverse flys X 15
B2: Cable Chest fly X 12-15
B3: cable external rotation X 8
3 sets
rest 1 min
Did a short one today.
365 push ups
300 sit ups
Some work on a pull up bar
400 jumps.
Nice job. What kind of jumps - box jumps or jump rope?
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