Huwebes, Agosto 1, 2013

Dwayne “The Rock” Johnson’s Hercules Diet



WWE superstar turned Hollywood actor Dwayne “The Rock” Johnson is about to star in the upcoming blockbuster film of Hercules and in this new iteration of the Roman hero and god, The Rock has embarked on an insane diet routine that has made him bigger than ever.

Playing a demigod is no easy task, as Hercules is known to have a huge well-chiseled physique, so to achieve that look, The Rock made a special dietary plan he called “12 Labors of Diet” which consists of 7 meals everyday and would do it for 22 weeks!

Johnson has shared this routine with his followers via his Twitter page. Below is the list of The Rock’s Hercules diet program.

Meal 1:
10 oz. filet with 4 egg whites
5 oz. oatmeal or cream of what (measured dry)

Meal 2:
8 oz. chicken, 2 cups white rice, 1 cup broccoli

Meal 3:
8 oz. halibut, 2 cups white rice, 1 cup asparagus

Meal 4:
8 oz. chicken, 12 oz. baked potato, 1 cup broccoli

Meal 5:
8 oz. halibut, 1.5 cups white rice, 1 cup asparagus

Meal 6:
8 oz. fillet, 9 oz. baked potato w/ salad

Meal 7:
30 grams casein protein, 10 egg whites scrambled with onions, peppers and mushrooms
1 cup Nemean Lion blood upon rising (served fresh and warm)





Huwebes, Hulyo 18, 2013

How to Achieve Hugh Jackman’s Wolverine Physique






Hugh Jackman is back as the Wolverine and he’s gotten bigger compared to his looks at his previous films. Wonder how he did it? The multi-talented actor revealed that you need to have an extra diet and most of all, getting fitness tips from other Hollywood actors like Dwayne Johnson. Bulking up requires hard work and The Rock’s advice inspired Jackman and took it to heart.

Jackman added up 25 pounds of lean muscle for at least six months with a diet containing 6,000 calories per day. The result was superb and very evident.

Here’s the killer workout to achieve that Wolverine physique.

Station A
(perform 8-12 reps of each exercise then move on to the next; complete 4 circuits of this station)

Squat
Dumbbell Step Ups (or Calf Raise Machine)
Medicine Ball Chops
Dumbbell Single-Arm Row (or Rear Deltoid Machine)
Crunches - 20
Step Ups – 15 steps per leg
Active Recovery – 2 minutes on Airdyne bike

Station B
(perform 8-12 reps of each exercise then move on to the next; complete 3 circuits of this station)

Gorilla Pullups
Standing Jump and Reach (or if possible, Vertimax jumps)
Fat Bar Curls
Jump Rope – 1 min
Active Recovery – 2 minutes on treadmill – incline at 2%, speed at 3-4 mph

Station C
(perform 8-12 reps of each exercise then move on to the next; complete 3 circuits of this station)

Standing Cable Fly
Standing Cable Press
Standing Triceps Extension
Wood Chops
Push Press

Active Recovery – 2 minutes heavy punching bag





Huwebes, Mayo 23, 2013

Triceps Shock Workout



Talking about big arms for majority of people engaged in weight training, it’s all about biceps. But little did they know that what makes your arms stand out and get noticed by the watchful public eye when you’re wearing a shirt is by having a big triceps. Triceps or what they call triceps brachil in technical terms, is a three-headed muscle on the back of your arm responsible for elbow joint extension. 

Building triceps is the secret of getting big arms. Biceps only constitute small size in your arm than bigger triceps so focus in training your back-arm muscle to gain more definition.
If you’re already working out your triceps, you may include this killer workout program in your regimen. It will shock your muscles and help them grow bigger.

For this shocking triceps workout, you need to do it once a month. This is a nonstop workout (superset), doing one exercise after the other without rest, so if you’re just a beginner, better not to do this yet and focus first in building your strength and stamina.

Comprising the exercises are regular cable pressdowns, seated overhead cambered-bar extensions and overhead cable extensions.

Here’s the full breakdown.

Exercises:
Pressdowns – 4 sets; 12-15 reps
Seated overhead cambered-bar extensions – 4 sets; 12-15 reps
Overhead cable extensions – 4 sets; 12-15 reps