What a journey we’ve had together thus far, both ingame and in fitness. Thank you for all the memories we’ve been creating.
Just before Fanfest two weeks ago, I completed a 12 week strength training program, and while I was very happy with the results in strength, I learned that strength doesn’t always look strong.
- 155 lb deep squats
- 95 lb overhead press
- 95 lb deadlift
- 155 lb bench press
- 105 lb barbell row
- 300 lb leg press
- 335 lb deep squats
- 165 lb overhead press
- 275 lb deadlift
- 260 lb bench press
- 210 lb barbell row
- 800 lb leg press
During Fanfest I received a lot of feedback on my efforts – some positive, some negative. I took all the feedback, did an honest assessment of myself, compared it with what I know, looked at what other trainers I respect recommend, put it all together, and as of this morning have embarked on a nine month insanely intense program with hopefully one goal accomplished at the end:
LOOK LIKE ROC
The program is broken down into the following phases:
- Phase I – Strength & Power – 4 weeks – Intermittent Fasting – 3x per week
- Phase II – Speed & Agility – 3 weeks – 4x per week
- Phase III – Sculpting – 4 weeks – 5x per week
- Phase IV – TRX – 3 weeks – 4x per week
- Phase V – Mass – 16 weeks – 3x per week
My nutritional program is the tightest ever devised. For the morning meal, it’s protein and carbs. The rest of my meals are protein and fat. All meals are mixed with vegetables. There will be no straying from it if I want the results.
The Intermittent Fasting, though brutal, should help. Essentially, I fast for 16 hours per day, then cram all my meals into a 8 hour eating frenzy. On workout days, I will be eating approximately 2500 calories. On non-workout days, I will be eating a deficit around 1700 calories.
I’m also going a little off my previous path and will be making use of the following supplements:
- Allmax Isonatural Whey Protein Isolate
- Razor 8 pre-workout powder
- Non phase-loading Creatine
- Naka Vital Greens
- Naka Nutri Multi
- CoQ 10
- Vitamin D
I’m going to keep the details of the workouts to myself for now, but sufficient to say, the one I did this morning was harder than anything I’ve done to date. If I want to be Roc, I have to train like Roc.
I’ll keep checking in every now and then on this, just for those that may be interested in the progress. Should I succeed, I’ll provide every detail as I’m tracking everything along the way.
For those not interested, don’t worry. I have some fiction I’m working on coming soon.