's Strong and Lean Workout

  • VolleyNJ

    Posts: 30

    Jun 23, 2007 5:16 PM GMT
    Is anyone else doing or has done the 12-week Strong and Lean Workout outlined here on RealJock? I have never in my life followed an actual training plan or worked with a personal trainer, but I decided to try this one out.

    I have only ever focused on bulking up, working with free weights and dumbbells. And of course, like any gay man, that always translates into an aggressive focus on upper body but retaining my chicken legs and ginormous badunkadunk.

    I was very afraid that giving up my 35 pound dumbbells for curls and my 65 pound dumbbells for bench presses, I was going to lose everything I've worked up. But let me tell ya, my body needed something new! And it's working! I'm on the week 3 exercises. If I skip a few days or don't get in my 3 exercises a week, I still continue to do the exercises in a row, so it will take me more than 12 weeks to make my way through all of the routines, but that's still a good thing, and it's working!

    My measurements have remained relatively constant for several years now. My chest is a 43. When I go to the gym religiously for several weeks, I can get it to 44. My waist, OK, now, if I'm going to be honest, unlike every single gay man on the internet who seems to have a 32 inch waist and not own a measuring tape, my waist has been a 34 for a while. And my hips have for my entire life been a 41. Yeah, like I said, enormous badunkadunk.

    Well, I could not believe it (do I sound like a valley girl suddenLY)... I measured myself, and for the first time EVER, my hips were a 40. That's where I carry my extra weight, OK, now I totally sound like a girl. But my muscle tone is staying. My abs are starting to show through. I can feel the tendonous inscriptions, and my friend says my shoulders look much more cut and lean.

    Damn, do I ever shut up? To make a long post longer, if you're looking for something to change it up in the gym, this workout will KICK YOUR BUTT.

    So far, so good.... more to come if anyone cares...
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    Jun 24, 2007 1:55 PM GMT
    It is very difficult to vary from my routine. When I do, I somehow feel like I'm going to atrophy within an hour. There's a lot of superstition attached. Almost like when I'd miss mass as a kid. I've been slowly incorporating some of the tips I've read on the board here (the swiss ball push ups - OUCH) and an item or two from the week one workouts.

    Keep posting about it. I'm interested.
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    Jun 24, 2007 6:36 PM GMT
    I'll be starting the fourth week of this workout next week, and have followed it pretty well. You're right on when you state that it kicks your butt. Those workouts can get intense. The stability ball exercises always kill me, even though I enjoy the hell out of them.

    I've noticed that the end of the week workouts are the worst, at least for me. Last night I couldn't even finish the second set of the second sequence, because the first set just killed me.

    It really is a damn good program. I haven't felt this much soreness in so many areas of my body in a long time.
  • VolleyNJ

    Posts: 30

    Jun 25, 2007 3:03 PM GMT

    I got my friend R to join me, and we're doing well with the Strong and Lean so far!

    At first, reading through the exercises, I felt I would be pretty damned self-conscious doing some of these in the gym. They're not your typical things. Stand on one leg, bend over, touch a dumbbell. Stand up on a bench. Squat lunges. Scissor lunges. Lie down, hold dumbbell in the air and stand up.

    But I decided I don't care. I'm going to do this, even if all the hottie high school and college boys make fun of this weird old man. I was wondering what some of the PTs would think. Cuz I'm cheap, I've never hired one, but I've chatted with most of them and asked for pointers every now and then.

    Well, one day R and I were doing those Turkish Stand-Ups in the hallway, and I saw one of the PTs watching us while she trained someone else. Later she came over to me and said, OMG I don't know where you guys got this routine from, but you are really impressing me. That's really amazing what you're doing. That's a lot of core focus.

    A few days later I was doing the scissor lunges, and this nice lady who I've seen for years but never spoken to came over and said, 'Wow that looks really hard.' Another day another person came over and said, 'Oh I love that exercise. I have to try that!'

    So far, so good...
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    Jun 29, 2007 3:29 AM GMT
    Does anyone know the calorie intake for all these weeks? Should I maintain a healthier average intake the first month, and boost up the calories about 5 weeks in when hypertrophy activities get more serious?
  • VolleyNJ

    Posts: 30

    Jun 29, 2007 2:33 PM GMT
    No, but that would be a great addition to the regimen.

    I'm now in week 4. I love how it changes every two weeks. Your body doesn't have a chance to relax into routine.
  • ethunder

    Posts: 8

    Jun 29, 2007 4:52 PM GMT
    I'm starting my 2nd time through it here.

    I'm a sports therapy masseur in LA and an active outdoors guy so I'm always looking for good exercises to push me and my clients. Billy's routine is awesome.

    After the first time through, I'm stronger than I've ever been. My shoulders, core, legs, glutes, lats are all stronger. I'm more balanced, aligned and I recover faster after workouts, hikes and everything life throws at me.

    Added benefits:
    I'm leaner, bigger/stronger legs, butt, more defined shoulders, stand taller, look better and I can actually feel the new muscle growth.

    Tends to bring out the urges to climb things, play outside, sweat, do things you've never done, get dirty and break the status quo.


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    Jun 29, 2007 9:12 PM GMT
    I'm a runner on week 4 of the routine...I'd always neglected my legs because I'd cross train on the eliptical at a high setting. Last week I shaved 12 seconds off my 5k time in the heat on a hilly course versus my previous best on a relatively flat course in cool weather. I can't wait to see what the end of the 12 weeks and cooler weather will bring.

    And yea I'm also noticing leaner, more toned muscles...starting to see my abs and all that good stuff. I should've done a "before" pic.
  • xKorix

    Posts: 607

    Jul 12, 2007 2:48 PM GMT
    I've only recently started and wow am I sore, I couldn't do some exercises yesterday, felt too much muscle pain. I think till I get into it, I'll have to rest an extra day between workouts. But man I have so much fun doing these, sure some of them look a little odd but I have a great time doing these, and it definitely feels good
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    Jul 12, 2007 6:58 PM GMT
    I started week one this week, and I hurt my back doing the Dumbbell Turkish Get-ups. I did the first set with just a 7.5 pound dumbbell and increased the weight to 10 pounds for the second set. I think on the third rep my back spasmed. Bummer. Next week I'll skip that one.
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    Jul 16, 2007 10:14 PM GMT
    I just got back from the gym after starting the first day of this, and I can tell that this is a change for my body, and I can tell that I've needed this! I only got through the two sets of Workout Sequence 1, because I was so beat from it. I'm assuming that we should be doing both sequences during a workout, but maybe I just have to work up to that.

    It's funny, it seemed like I was using really light weights, and not doing anything that was too strenuous, but I'm really feeling it.

    Also, I have a hypermobility problem with my shoulders, so I've got a really weak upper body. This workout really hits that hard (I mean, rotator cuff warmups! I was always told to do those last so you don't blow them out before you get to the rest of the workout.) I figure that I just have to have faith and work through this and see how it goes, as long as I'm watching myself.

    I hope that I get the same results that some of the others of you are reporting!
  • VolleyNJ

    Posts: 30

    Jul 18, 2007 6:21 PM GMT
    OK, yeah, crazy, right? I don't think I've ever touched a 10-pound weight before in my life, and here I am thinking, Oh I don't know 12.5 might be pushing it. hehehe...

    Anyway, just back from the Rosie cruise, and I only got one work-out in last week. Parenting sucks. But I also did a one-hour yoga class with Susan Powter. She may be crazy as a loon, but man, her class was a KILLER!

    So I'm back to my routine after my hiatus. I'm onto week 5 here. More weights are being incorporated. More multiple step exercises that I have to read more thoroughly to make sure I'm doing them right.

    The big bummer for me is this regimen has you using cables a lot, and at my gym, they're ridiculously busy. I find myself having to rearrange exercises waiting for them to open up.

    Now to lose the vacation pound I put on.
  • VolleyNJ

    Posts: 30

    Jul 24, 2007 3:31 PM GMT
    Wow. So two of my coworkers were going on about how much toner I look. What are you doing, how much are you working out, how much weight have you lost? So I told them about this workout. They came onto the site, and now they are both printing out the workouts and planning on starting it up. Both in their 50s.
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    Jul 25, 2007 9:47 AM GMT
    am starting this 12 weeks pro realy quickly....and I do hope I could look like the green man after a while he no realy I do not wanted to look like a big elefant,realy not into to big of this I hope this 12week pro gram can start mi up and get some quicly tone bod....I want to test it realy and if ther are some bod ho haz been trying it,then AN WERY INNTERESSTED TO GET IN CONTACT WITHE EM..

    okei thanxs a lot,and oohh of course this is a hell of a good saite,at last il finde some-thing I do like and that a saite ho tell exactly ho you haft to train and eat and bla bla bla...glad I do finde this hot real-jock internet saite...

    hot regardz
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    Aug 07, 2007 8:49 PM GMT
    Anybody else keeping up with it? Because of some travel and just getting used to the program, I'm finally on week 2 after three weeks. I've noticed my shoulders are a bit stronger, and the balance practice has been helpful.
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    Aug 07, 2007 10:02 PM GMT
    I finally started week 3 today, but only did each workout sequence once. I gotta schedule more time during the first week of each new routine. I'm very happy with the program. It definitely hits shoulders, but I have to stay focused to get a good leg workout from the plyometrics and calisthenics.
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    Aug 08, 2007 4:28 AM GMT
    I'm in the second go-round, and I have found it to be an excellent program that takes a bit of extra dedication to get the best results from.

    I find that it requires about 1 hour to complete the entire routine for each workout day, so I have programmed my workout schedule accordingly.

    In the first time through, I felt that it focussed too heavily on shoulders for the first few weeks, but saw later on that it helps later in the program to have done the extra work at the start.

    It is really tough at times, some of the leg exercises were killer, and some of the new exercises needed lots of concentration.
    I certainly got really good results from it tho.
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    Aug 13, 2007 10:40 PM GMT
    I was at a different gym on Saturday, and was going through my workout, and a woman came up to me and asked if I was training for a particular sport, as it looked like I was doing really difficult exercises like she had never seen before. If nothing else, I'm impressing women at the gym! ;-)

    Just came back from my first Week 3 workout. I'm sure I'll feel this tonight.
  • Stevie08

    Posts: 1

    Aug 19, 2007 7:39 AM GMT
    I am thinking about starting this program as soon as I get home from my vacation, and I have 2 questions:

    1. I have always been a class person, and have very very little experience with weights and machines at the gym. Do you think it would be a good idea to hire a personal trainer for the first few weeks to help me get through the workouts and make sure I'm doing it right? At the gym at my college, the PTs are relatively inexpensive since they are students, but I don't know if that would just be too much.

    2. I saw one reply say that the workout took about 1 hour to complete, but I would be interested in how long it is taking the rest of you. Especially because after looking at a few of them, and knowing I am new to the whole thing, I think it would take an hour just to figure out what to do for each workout!

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    Aug 19, 2007 8:01 AM GMT

    As to your first question, that's up to you. I haven't done a lot of gym work, but the explanations and pictures were all thorough enough that I have done fine without a PT. But it never hurts to have a PT if you can get one cheap.

    In regards to time, it also takes me a similar amount of time. On the weight training days it normally takes me an hour and a half to get through the workout. On the cardio days it normally only takes me a half hour to 45 minutes.

    Regardless of my answers, you should totally try it out. I am so much stronger now than I've ever been. I feel as good as I have since high school, and I have way more muscle than when I was in high school. I'm a big fan of the program. I'm in week 10, and after I finish it I'll probably try out the half-marathon training program.
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    Aug 25, 2007 8:26 PM GMT
    I'm looking at starting this program up, but looking over some of the exercies... I'm not sure if I can do them in my gym. Should I just skip 'em, or figure out a replacement?
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    Aug 25, 2007 10:08 PM GMT
    I just started this workout this week. The only exercise that might prove difficult is the first rotator cuff exercise. If your gym doesn't have a cable system that allows you to do it, you can modify it as follows:
    (Using a light dumbbell) Lay on your left side with your right upper arm resting on your right side, elbow bent to 90 degrees and right hand out in front of you. Take the dumbbell in your right hand and lift your forearm up so that it is above you right side, all while keeping the top of your arm resting on your right side. Repeat for the other side. I don't know if this makes sense, but you are basically doing the same exercise as pictured, just lying on your side to do it.
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    Aug 25, 2007 10:45 PM GMT
    I did the adaptation suggested by fitguymike when I was recovering from rotator cuff problems this past winter. It really helped.

    At the start, even doing this with 5 pound weights was a problem.

    Now, I use the cable (normally used for tricep pulldowns), lowered to the ground, with the hand stirrup...and only 10 pounds. From the standing sideways position, I extend the arm fully away from the cable station, with elbow only slightly bent. That exercises the rotator cuff too.
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    Aug 26, 2007 12:23 AM GMT
    It's taking me about 1 hour to finish the workout, and I've just finished Week 4. I have to adjust some of the exercises to my particular situation, but I try to do them as faithfully as I can. It's been really great. I know that I'm getting stronger, and there are a number of exercises that I'm finding easier now that before. Granted, I still sweat pools while doing this. There are some really difficult things, but difficult in that I'm not used to them, not that I can't do them. Since I've started this program about 6 weeks ago (took me three weeks to get through Week 1 trainings), I've lost 6 lbs total, and I know that that's a combination of loosing fat and gaining muscle, so I can wait to see what the result is at the end of Week 12!
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    Aug 27, 2007 8:59 PM GMT
    Two days into it... and I'm sore in places I didn't think could really get sore. This is just what I needed!