Strong and Lean 12-Week Workout Support Group

  • krtsphd

    Posts: 6

    Jan 09, 2007 3:39 AM GMT
    Has anyone else out there been doing Real Jock's "Strong and Lean 12-Week Workout" since it started 2 weeks ago? I'm in the midst of the 3rd week and I think the planned routines are amazing! They really kick butt and push you to the limit if you invest the effort and energy to give it your all.

    Just wanted to see what your thoughts are and/or what your experience(s) have been thus far.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 12, 2007 11:35 PM GMT
    i actually am planning on starting this routine...im too novice to really do it on my own, hence me here lol....so you're liking it?? getting good results?
  • krtsphd

    Posts: 6

    Jan 13, 2007 10:44 PM GMT
    Yeah, I think the plan is amazing. I'm a novice, too and I think that the authors detailed explanations and the accomanying photos with each exercise are easy to follow. I printed out each week's workout so that I can take it with me to the gym on a clipboard. That way I can keep track of the weights I used and the reps I completed for each set. I think if you read everything online for each exercise and view each picture, you should be able to figure out how to do them all. Good luck!
  • Posted by a hidden member.
    Log in to view his profile

    Jan 15, 2007 1:47 AM GMT
    I have a bit of confusion with the workout, how much of each exercise are you supposed to do or are you supposed to tailor it? I would like to try the workout but i also would like to not add an extra hour to my workout...

    Thanks :)
  • krtsphd

    Posts: 6

    Jan 15, 2007 6:22 AM GMT
    As I understand it, each week there are 3 days (1,3,5) of workouts at the gym and 3 days (2,4,6) of cardio and 1 day of rest (7). For the days at the gym, you have a warm-up set and two "sequences" of workouts. Both sequences usually consist of 6 or 7 exercises and you do two sets of each exercise. The number of reps and the weight you should used is explained on the printout you can get from the RealJock site. Just print our each week's exercises by clicking on the appropriate link and take them with you to the gym. Good luck!
  • pfreak

    Posts: 1

    Jan 15, 2007 1:25 PM GMT
    Glad to see this as a topic. I'm starting the program tomorrow and I hope we can keep each other posted on our progress. Despite how I look in my pic, it was taken over the summer and holidays hit me really hard in terms of definition/muscle tone. I wanna get that look back in time for beach season! Thanks guys.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 15, 2007 1:47 PM GMT
    also it says if there has to be any modifications thats up to the person following the workout. they can bt strict rules or guide lines following your physical cababilities. Im starting the plan today...i do hope we all keep each other motivated and up to date with progress. If things work and if they seem strange...lookin' forward to this next 12 weeks with you guys.

    lets get FIT

    ; )
  • jbchitown

    Posts: 11

    Jan 15, 2007 9:32 PM GMT
    Damn pfreak if my body can look like that pic in 12 weeks I’m on it! ;)
    Thanks for posting the question krtsphd I was wondering the same thing. The pictures of each exercise start to finish are awesome. I have tried incorporating some of the exercises into what I normally do but I think I need to just scrap that and start from the beginning. I’m with you sm_prietley , updating our profile pics as we go. I really like the forums, nice group here.
    JB
  • sf_athlete

    Posts: 15

    Jan 16, 2007 4:59 AM GMT
    Hey guys-

    My name is Billy Polson and I am psyched to see you guys are trying the workouts! I designed them to be easy enough for beginners to get started and difficult/unique enough that intermediate and advanced gym-goers will still be challenged by them to become functionally stronger.

    I have clients doing the workouts here at DIAKADI Body and they are burning 900-1100 calories each workout. So they will definitely kick your ass if you push yourself.

    If there are ever any questions I can answer for any of you, feel free to drop a message to my profile. I try to check them at least every other day.

    Work hard guys and stick with the program and you'll see some amazing changes in your body.

    All the best,
    Billy
  • Posted by a hidden member.
    Log in to view his profile

    Jan 19, 2007 5:57 PM GMT
    the first week is coming to an end of the 12 week for me and man, i love every min of it. All feels great, it's interesting and im thinking this could be one of the best (for me) workout plans ive ever followed.
  • leaozinho

    Posts: 177

    Jan 23, 2007 2:39 PM GMT
    I hope that our friends at Diakadi and RJ are planning on publishing this routine on an easy to use format that we could take to the gym. I find it cumbersome online to print the schedule and then click on all the individual descriptions with photos to see how each exercise is done.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 23, 2007 2:45 PM GMT
    I agree with mike on that one, it's really time consuming to do all that.
  • sf_athlete

    Posts: 15

    Jan 23, 2007 5:54 PM GMT
    Hey guys-

    Thanks for the feedback on this. In order to help with cutting the time spent I recommend the following:

    First, print the daily workout with the sets and reps, brief descriptions, and single pics.

    Read through this printout to see if most of the exercises already make sense to you.

    Then go through the full description pages and pics ONLY for the exercises that seem too tough to decipher.

    At the same time, I will talk to the RJ folks and see if we can find a way to fully printout each day with ALL pics and FULL descriptions. The tough part of this is that (as you can see) the functional style exercises can be a little tougher than the boring old style body building movements. So this printout may become pretty large on some days.

    Again, I am really excited to see you guys giving a go to a more rounded, more functional and more difficult workout!

    As you have questions, continue to let me/us know-

    All the best,
    Billy
  • leaozinho

    Posts: 177

    Jan 23, 2007 6:16 PM GMT
    thanks Billy for all your efforts in putting this together and sharing it with us. Maybe there should be a chain of DIAKADI gyms in cities across the US? Come to NYC! I do think you should publish (yet another project) you and RJ can make some money! :-)

    -michael
  • Posted by a hidden member.
    Log in to view his profile

    Jan 24, 2007 6:01 PM GMT
    Hey guys,

    Jeff from RealJock.com here. We're going to try to make some changes to the print function so you'll have the option of printing the full exercises with photos if you want to. We just need to figure out how to do it without you printing 1000 pages. :-)

    Give us a week or so. If you have specific thoughts, you can send them to me here at my triguy mail.

    Jeff
  • leaozinho

    Posts: 177

    Jan 29, 2007 1:42 AM GMT
    who are the hot models in the demo fotos?
  • Posted by a hidden member.
    Log in to view his profile

    Jan 29, 2007 2:50 AM GMT
    i think i may give this a try too, the plan i was doing the past 2 months hasn't showed any results. i can lift heavier weights each week but i still look the same, so i think a change is needed. hopefully this works for me and i'll be able to gain some muscle! :-)
  • Posted by a hidden member.
    Log in to view his profile

    Feb 05, 2007 11:39 PM GMT
    A couple of things on this:

    Me and my gym buddy have just started this program and we are really feeling the results. There are heaps of exercises that push us in places we haven't really pushed before.

    One of the things I have found in the past is that if I read through an entire workout plan, I tend to edit it and take the things out of it that seem good to me and leave out parts that I don't think work. With this workout, I am only printing tomorrows workout the night before, so that when I get to gym, I force myself to follow the routine to the letter. So therefore:

    Question/Request One: Can you please leave the workout available for perhaps the whole year, so that people who start later can still access it as an archive? I know I could just print the whole thing out in one go, but see above explanation.

    Question two: Although we are only at the end of week one, I feel there has been more emphasis on legs and shoulders than there has on arms, chest and back. Is this part of the idea, and does it change to emphasise other parts of the body?

    Thanks for a great workout all over - only 11 weeks to go!
  • Posted by a hidden member.
    Log in to view his profile

    Feb 06, 2007 12:26 AM GMT
    Hey guys,

    Jeff from RJ here. A couple of things:

    1. We're still working on the improvements to printing. Our developer is hoping to roll out a much better printing scheme by the end of this week.

    Cronk, in answer to your questions:

    1. We're definitely leaving the programs up for the whole year. We really want people to do it. We're also going to be adding in another 12-week program from Billy's partner (in life and business) Mike later in the year.

    2. Billy can speak more to your question about body parts, but the focus on different muscles definitely changes as you go. For example, in week 7 where I currently am, there are a lot more chest and back exercises (get ready for pull-ups!).

    Jeff
  • sf_athlete

    Posts: 15

    Feb 06, 2007 5:57 AM GMT
    Hey guys-

    This is Billy Polson again, the designer of the 12 week workout program.

    Again, I am psyched to see you guys getting some good use out of the workouts!

    To answer your question about the design of the workout vs. the balance of the body parts.

    The 12 week workout is divided into 3 distinct months.

    Month 1 (weeks 1-4) are focused on full body workouts in order to help each person find weak areas and imbalances they need to work on. Muscle-wise: Each of these weeks has a PUSH Day (Day 1) for legs, anterior shoulders, triceps and chest. A PULL Day (Day 3) for legs, back, posterior shoudlers and biceps. And lastly a LEGS Circuit Day (Day 5) focusing on Legs and Full Upper Body. So yes, in month one, you will be getting a lot of functional work which does include a lot og legs work, balanced with an even mix of the upper body parts.

    Month 2 is more focused on hypertrophy and muscle growth so each of the muscle days will be more focused on building muscle rather than full body circuits. So Day 1 will be PUSH again with very little leg work. Day 3 will be PULL again but with very little leg work. And Day 5 will be more weight training for leg development with a full body circuit mixed in.

    Lastly, Month 3, is back to circuit training like the breakdown on month 1, however this month the focus is on power development and speed on Days 1 (Push), 3(Pull), and 5 (Power Legs and Full Body Circuits).

    So this is a long way of saying, YES the workouts will definitely hit your upper body parts evenly, while having a large emphasis on legs throughout the series, due to their heavy impact in athletics and functional training.

    If you run into specific questions, feel free to continue to send them my way.

    All the best and keep up the hard work-
    Billy
  • Posted by a hidden member.
    Log in to view his profile

    Feb 07, 2007 12:07 AM GMT
    I'm used to resistance training 4 times a week. Is it ok to use the 4th session to work on areas that concern my specific "problem" areas? Or should I just stick to the written routine?
  • Posted by a hidden member.
    Log in to view his profile

    Feb 07, 2007 6:16 AM GMT
    Hi guys

    New here. Just came across this workout and this site. going to start trying this out.

    wicked site!
  • jbchitown

    Posts: 11

    Feb 09, 2007 3:35 PM GMT
    I have to say I am loving the workouts from this program and definitely feeling the results even if I can't see them yet. :)
    The one thing I have had trouble with is getting all the exercises done at one time. I go to the gym at lunch time and workout for 45 to 50 min. How long should the workout take on average? When I can't finish at lunch I try to hit it again after work. I'm sure I will get quicker with this as I go.
    The benefits are many and I do have a few favorites. :)
    Doing regular sit-ups, WOW, who would have thunk it! That really has been helping me build my abdominal area which is some thing I have always struggled with. The over all core strengthening has made a huge difference in my running. Better balance overall. I'm not ready for the beach yet, nor is the beach ready for me at -4 deg. here in Chicago, but feel I am on the right path. :)
    Thanks again Billy and the folks at RJ for putting this out there.
    James
  • Posted by a hidden member.
    Log in to view his profile

    Feb 09, 2007 8:16 PM GMT
    Hi Guys. We wanted you to know that we have implemented a new printing solution for the workouts based on your request earlier in this topic. It allows you to select the exercise articles to print along with the workout. We've just finished setting up week 8 and are now going to work back through the earlier weeks. Hopefully, we'll have them completed by the end of the day.

    This was done very quickly so there may be some glitches. Just let us know and we'll do our best to fix them.

    Thanks.
  • RobNC2001

    Posts: 8

    Feb 11, 2007 9:19 PM GMT
    I just tried this for the first time last week. I've done Body for Life several times and the Anthony Ellis program, but this kicked my butt! I think I've found the next step that I was looking for. Great workout and a really nice benefit to the members of this site. Thanks to the RealJock guys and Billy Polson for providing this!