Muscle and Fitness Rock Hard CHallenge Log

[EarthRider]

I am doing the Rock Hard Challenge workout from Muscle & Fitness (Just the workout, I am not in the contest). I started with the first 4 week workout this week. It kicked me in the ass. I haven't had every muscle in my body hurt since football. I am going to do 3 on, 1 off. Cardio I am running a minute and walking a minute. Usually do this for 20-30 minutes.

Yesterday was leg day, and I am hurting. Good stuff though, and I really like the workout.

Ht. 6'2"
Wt. 318 lbs
Goal 265 lbs

I lifted a lot back in high school. I just had our first baby 2 years ago, and let myself go. I also did a Adventure race 2 years ago, so I would like to get back to that shape of course. Now I am back into it. I road bike and single track mtb a lot in summer. So once summer hits, I will drop weight really fast.

Diet is pretty good (This diet changes once summer hits and I am biking a lot, then I eat much more carbs)

Eggs or protein bar breakfast

Hard to say for lunch due to I'm on the road (Sales)

Dinner whatever wife makes, she is a good cook

P/W shake

I should add I started this weight loss journey 1.5 months ago, and I am down 17 lbs right now.

Supplements I take

Heat Hardcore by Hyper Genetic Labs
Multi
Flax Oil
Vitamin D3
Vit C
Before workout I take Nucare Nutrition Nitric Blast

 

[_cato_]

Looks like you're making solid progress so far. Make sure you're getting at least 150g protein a day, but preferably ~1g/bw so you don't lose muscle as you cut down.

 

[EarthRider]

Looks like you're making solid progress so far. Make sure you're getting at least 150g protein a day, but preferably ~1g/bw so you don't lose muscle as you cut down.

true, I try to eat lots of protein. I would say I am close to 150. I know I have heard a lot about 1 gram per lb, but I am not there yet.

 

[EarthRider]

All right. Today I had to combine two workouts in one, and it was hard. I kept intensity high the whole time, and finished her off with 21's. I also did Hit cardio on treadmill for 30 minutes. I am now at 316 lbs, so down 2 lbs from Thursday. Woohoo, here we go.

 

[EarthRider]

I do a 3-1 split. 3 on 1 off. today i combine 4 & 5 and felt great. I do this for 4 cycles, then change to there next workout. So what do you think.

Day 1
Barbell Bench Press On Bench 3 x 8
Dumbbell Incline Bench Press 3 x 10
Smith Machine Shoulder Press 3 x 8
Standing Dumbbell Shoulder Press 3 x 10
Smith Machine Upright Row 3 x 10
Standing Barbell Shrugs 3 x 10
Standing Dumbbell Shrugs 3 x 8
Barbell Close Grip Bench Press 3 x 8
Standing Cable Triceps Extension 3 x 10
Dips 2 x 10

Day 2
Standing Overhead Cable Pulldowns 3 x 15
SUPER-SET
Lat Pulldowns 3 x 15
Barbell Bent Over Wide Grip Rows 3 x 12
One Arm Dumbbell Preacher Curl 4 x 15
SUPER-SET
Standing Bicep Curl Barbell 4 x 15

Day 3
Barbell Squat [22] 3 x 8
Machine Leg Press Both Legs 3 x 10
Seated Machine Leg Extension Both Legs 3 x 10
ROMANIAN DEADLIFT 3 x 8
Standing Calf Raise 3 x 8

Day 4 Chest
Laying on Bench Dumbbell Flys Both Arms 3 x 15
SUPER-SET
Dumbbell Bench Press On Bench Both Arms 3 x 15
Standing Low Cable Flys 3 x 12
Standing Dumbbell Side Raise 3 x 12
Military Press 3 x 15
Smith Machine Shrug 3 x 15
Tricep Extension 4 x 15
SUPER-SET
Barbell Close Grip Bench 4 x 15

Day 5 Back bi's
Dumbbell Bent Over Wide Grip Rows One Arm 3 x 10
REST [3] 1 x 120 TIPS
Lat Pulldowns 3 x 10
Standing Bicep Curl Barbell Both Arms 3 x 8
Standing Bicep Curl Dumbbell One Arm 3 x 10
DB Cross Body Hammer Curls 2 x 10
Barbell Reverse Grip Wrist Curl 3 x 10

Day 6 Legs

Seated Machine Leg Extension Both Legs 3 x 15
SUPER-SET
Dumbbell Front Lunge 3 x 15
Prone Machine Leg Curl Both Legs 3 x 15
SUPER-SET
Dumbbell Straight Legged Deadlift 3 x 15
Seated Calf Raise 3 x 15
SUPER-SET
Standing Calf Raise 3 x 0

 

[EarthRider]

So I have been doing well. No alcohol for a week which is big, I am use to having a scotch each night. But I have been loosing weight and gaining muscle. So it's all good, and worth it.

 

[EarthRider]

THings are going well. When I started 2 months ago, I could barely bench 135 10 times. On Wednesday I did workout 1. My bench was,

135/10
155/8
175/8
185/8
205/10 - This was actually pretty easy to do. Next week I will go for 225 for 8.

It was a great overall workout. I then did cardio for 30 min. 1 min walking 1 min jogging.

 

[ParaMedicMan]

can you link the entire workout, I'm curious about it.

 

[_cato_]

His workout is here: Rock Hard Challenge - Muscle and Fitness

Nice work on the bench, 70 lbs increase on your 10 rep max in 2 months...not too shabby lol

 

[EarthRider]

Yeah, I have been lifting weights for the past 10 years off and on. So when I start lifting, it comes back fast. I like the workout a lot, it is crazy and works well