Since I did the Rock’ing for 30 Days Challenge, I’ve been working on launching a (non-related) business and haven’t really been blogging. However, for these last 6 months, I’ve been following a similar training program that is fairly close to what The Rock normally does. (The 30-Day Challenge was his Hercules workout, which is more intense than usual.)
For this new approach, the workouts are similar but only 5x a week and with 1/2 the cardio. The diet has dropped from 7 to 5 meals. I’ve been eating a lot less cod, and replaced it with chicken breast.
Overall, I’ve been living a more balanced, normal life. I tend to have some cheat meals on the weekends, and occasionally drink. (Oh beer, why are you so delicious in the summer?)
I continue to get emails with questions about the Challenge, what I’ve been doing since, and what substitutions could be made. I have replied to every email I’ve received (and will continue to!), but as I’m often sharing the same information over and over, I decided to share it here.
The Rock’ing For The Rest Of Us Program
Training (Mostly) Like The Rock
Monday – 25 minutes elliptical, Chest Workout
Tuesday – 25 minutes elliptical, Legs Workout
Wednesday – 25 minutes elliptical, Arms/Abs Workout
Thursday – 25 minutes elliptical, Back Workout
Friday – 25 minutes elliptical, Shoulders Workout
I dropped almost everything to three sets total, same number of reps. For the leg workout, I dropped all calf work to just three sets of 50 reps, seated calf raise.
Eating (Mostly) Like The Rock
Wakeup: 2 hard-boiled eggs. 1 cup oatmeal
Post-Workout Breakfast: 12oz sweet potato, 10 egg white omelet with a cup of red peppers
Lunch (First): 2 cups white rice, 8 oz chicken breast, cup of broccoli
Lunch (Second): 2 cups white rice, 8 oz chicken breast, cup of broccoli
Dinner: 8 oz steak, 12oz potato, spinach salad
Pre-bedtime: 2 scoops Naked Casein Protein, 5g creatine
Nutrition: Calories 3579, Carbs 451.4g, Fat 58.5g, Saturated Fat 17.7g, Protein 294g