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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.

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?

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!

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 :)

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!

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.

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

; )

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

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

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.

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.

I agree with mike on that one, it's really time consuming to do all that.

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

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

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

who are the hot models in the demo fotos?

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! :-)

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!

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

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

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?

Hi guys

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

wicked site!

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

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.

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!

Great 1st week, now into the 2nd and really enjoying it!

My gym partner hates me, (and the routines), but that's all good because has a tendency to coast.

Having a buddy at the gym does make it a little harder to complete the entire routine in the hour we have per day. Is it ok to adjust some of the routine slightly to compensate?

RealJock: Just got to a day where you have implemented the new printing solution. Much improved! Thanks!!!

Hey guys-

Again, I amk so psyched to hear you guys giving these workouts a go!

In terms of the timing:
The workouts are designed for you to be able to complete them within an hour if you move quickly from one exercise to the next. (Bring a water bottle with you to save time as well instead of walking to fountain every couple minutes.) But for a lot of you, these movements and this style of exercise is brand new, so it may take a bit to get used to at first. So, if the workouts seem to be taking you longer than you have, I recommend going straight through the entire list of exercises doing each exercise for just SET 1 in each muscle sequence. Then if you get through all the exercises once, start back at the first exercise and go through them all again as SET 2 for as far as you can get. This way you will be sure to hit each day's body part at least once.

Then when you do the same workouts for the following week, try to follow the SET 1, then SET 2 sequence as they are designed and you should be able to get all the way through without a problem.

Hopefully this helps. All the best and keep working hard.

Feel free to send me specific questions anytime-

Billy Polson

Hey,
Anyone in the Boston area doing the 12-week workout? Weeks 8 & 9 were tough (but great!) and I imagine the remaining weeks will continue to push us to our limits. It would be cool to start a support group to keep one another motivated and inspired...

Anyone else throughout the U.S. working out with a buddy? If so, how is it? Helpful?

I've started the program and just completed week 1.

The workouts are killer and I'm pushing the boundaries a bit, as I want to kick up my fitness.

I've also added additional cardio, by adding in 30 mins before starting the workouts.

So far so good and looking forward to week two.

I would like to hear other guys success and progress with the workout plan

Just wanted to drop a line and say I love this program too! I'm starting it out and after day one, my legs and ass were so sore that I actually fell down my stairs the day after .. haha. It's my own fault though, I've been working out for over a year and I've never actually devoted a day to lower body . . always been working on my arms and chest! So that's why I like this workout--because it works everything very well, and keeps me in check so I don't try and just do the certain body parts I watch the closest.

Hey. Just wondering why the warmups for at least the first four weeks seem to only involve the cable side raise and rotator cuff dumbbell exercise. I do all my normal stretches and warmups anyway, but notice that there is no variation on these exercises in at least the first four weeks.

Any reason?

WOW. Getting through this program. Damn tough! But really really good. I'm finding I have better muscular endurance and getting excellent definition.

Good stuff, thanks!

Right in the middle of this program now.

Noticing that I have dropped kilos left right and centre and replaced it with really SOLID muscle. Great stuff!

Hi guys,

I'm glad to see others are having success with this workout. I plan on starting on Monday. I was with a trainer, but stopped and now gained as you can see from some pics so I need to get back into it.

Tony

Heya

We're nearing the end of our 12 week program (great results! love it!)

Is the idea to turn around and start again at Week 1?

Yeah, the idea is to cycle back through the months again after you complete all 12 weeks. And you want to try and progress the difficulty of the exercises a bit as you go back through them.

My partner Mike Clausen has also designed a 12 week Mass Building Workout which should be online at RealJock within a few weeks. Check with the RealJock staff for the exact timelines on this.

Best of luck and congrats on completing the first 12 weeks! As you have more specific questions, feel free to drop me a message.
Billy Polson

Hey guys,

Jeff from RealJock.com here. FYI, we're deep in a redesign and adding a bunch of new functionality to the site, so we won't be starting to put up Mike's muscle-building workouts for a couple of months. Look for them around mid-summer. That said, I've seen them and I think they're as awesome as Billy's, so I hope you'll like them. Once again, thanks to Billy and Mike for creating these great workouts for all of us.

Hello.
I've been doing the 12 week strong and lean program for about 6 weeks now. I took 3 weeks to do the first set of exercises, and 3 to do the second (because it took me an extra week to get to all of the exercises in one go).
The work outs are great. It takes everything in me to get through them, and I love that most of the exercises are combination exercises that require core and stability strengthening.
Thanks for posting them!

I have a question though. I can't do the second set of rotator exercises (Dumbbell Up Rotators). My left bicep and shoulder tweak when I do them. I get a popping happen, and my bicep definitely doesn't like that motion. So I went to see an Athletic Therapist, and he checked it out, and the problem seems to be that there is too much stress on the front head of my shoulder (sorry; I don't remember the name of the muscle; something to do the spinitus, I think). He said that it was also compounded by the muscles attaching to the bicep from my back as well, but that it was mainly from the front. Long story short, I'm not going to do that exercise anymore. The Athletic Therapist suggested that I do much more functional exercises (one suggestion was an arms out row, rotating my arm up at the end to work the rotator). He said that that exercise isn't very functional, as it's extremely rare that you'd ever do that exercise in every day life, or in a sport.

So, what does everyone think of that exercise? Is it useful for any reason?

I just discovered this site and this forum! Everyone seems great and really supportive. I plan on starting the Stong and Lean program on Monday, 10/15. Anyone else just starting the program?

I'm on board now. I've been going to the gym for some time and haven't really seen any results. Plus I'm the type of guy that needs support in something like this! I'm the only person in my family that's interested in a healthier life style such at this so I'm turning to you guys!

I am starting the strong and lean program this week. Right now I am just focusing on getting the exercises right and getting a realistic feeling for my fitness level so I know where I am at. I had no idea how out of shape I was until I tried to go through the first day's full routine.

I was wondering if their is a general level of fitness that you should be at before you really start this program, since it is so intense.

I'm reviewing this program right now and starting today. I'm going to ease myself into this since it's been so long since I've lifted weights. I'll just follow the Beginner advice. Looks like a great general workout so far.

I will be starting the Strong and Lean program on Monday 11/12/07. I have been mentally psyching myself up for this. I also thought it would be kewl to create a "workout journal blog". that way I can express the good and the bad. The hyperlink is posted in the about me section of my profile. Not only have I seen a lot of support from others starting/in the middle/finishing the program, but I think journaling the workout will also be therapeutic for me. It so refreshing to see others so excited about finally bringing this desire to a reality.

Namaste!
Evee

This past year I stopped drinking and I find myself eating everything in sight. So befor I expload I better get a handle on this. So it is all I can do to just get to the gym. So little by little as long as I do more than I did the week befor I will see growth.
I love the idea of this workout. I might need some help later.

Great workout guys. Although I only have the endurance at the moment to complete 1 full set (I'm an asthmatic so I have to take it easy until my endurance is built up). My doctor has studied it with me and say this is great for both building my lung capacity but for shedding needed weight to keep my asthma under control. I have only completed week 1 (and will repeat it again until I can get both sets in) and I've already lost 7 pounds.

Thank you for the workout!

I will be completing my first week tonight. I'm pretty stoked. This workout has definately pushed my body. I use to go to the gym and just lift. I got a little to beefy for my taste and hopefully this workout will trim me down. I can see some of the results already. I think this is a really good program too mixing in different cardio with full body strength training. I guess I'll see the real results as the weeks come. I'm hoping to be a more fit person with slightly faster 5k times as well as able to summit and ski the Colorado 14ers (pray for snow!). Hang in there guys! We'll definately be the envy of our friends

Hello everyone!
I'm starting my program today I gotta get rid of this gut I got, I am a personal trainer but I am also human and I have been making mistakes like anyone else, Thanksgiving and Xmas (I don't know about that)
Billy wish me luck here I come.

Hey
I'm going to be starting come December
and I want to know about eating during the 12 weeks
any tips, hints, ideas, guides
anything?
I'm kinda terrible at knowing what to eat and what not to after and before workouts
so any tips would be sweet

Well, I just finished the program, and because of a vacations/health issues, it took me about 4.5 months to complete the 12 weeks, so I'm starting it again. I'm definitely stronger and can do a number of the exercises more easily than before, so I'm hoping that I can really do them with more intensity and get more results. We are headed into the winter season here, but I hope that I can increase my aerobic capacity.

My weight didn't really change that much (about 5 lbs.) but I know that I increased in muscle and lost fat. Got more to go, but this has been great (as well as the support from this group!)

Just saw an article in Best Life titled Is Your Workout Wasting Your Time and it's really solid. While reading it, I realized that the principles that it's talking about are the same that I believe this Strong & Lean workout plan are based on. It's basically saying that the whole emphasis on machines at big gyms is more for show and not really getting people stronger and could be hurting people.

Anyone else read the article and have comments?

Hello all,
i'm new here, to this site.
I just looked over the work out plan.
I'll have to look it over again.
i like how the pics give you examples of what to do.
everything seems pretty straight forward.
I'll prob start jan 1. I really should start NOw! lol
anyhow, did you all keep track of your progress or have before & after pics?

Hi guys,

I'm getting ready to begin the strong and lean plan beginning 01 January, but I have a quick question, which is probably quite a silly one. So, just to clarify: on each strength training day, do I complete BOTH sequences 1 and 2, or just one of the two?

Thanks so much for all of your help!
Best wishes for a happy and healthy 2008,
Dio K.

I am also starting this program but next week as I want to start on a Monday. I have been looking at it since I joined this site (GREAT site btw!) and just read through all the posts about it on here. I have been going to the gym since October and really want some structure to my workout.
I read a few posts of guys that are starting this now as well. What say we keep posting our progress for each other to read and hopefully get motivation from? I saw a lot of guys doing that when it came out last year and think it may help us stick with it. Or at least me!
What do you guys think?
If anyone who did this last year could chime in, I would appreciate it! Would like to hear how it worked out.

Hi Guys!

I will be starting my program tomorrow too! And, to echo Chasct’s comment group support would be welcome. – I am trying to get the balls up for posting my before picture, while I can imagine courses of ‘honey keep your shirt on!’ someone has to start out the most out of shape of the group. With luck other ‘not currently buff’ guys will be less shy about joining. So tomorrow will be my first time at a gym in about two years.

My last gym experience was mostly water aerobics and that will be where I am starting again. Last time working on a back injury but I do not want a re-injury. I will be taking the ‘beginners’ message from Billy Polsen to heart and will work in week one over two weeks, etc...

This is part of a program of weight loss I started in August; so far I have dropped ten pounds (I’m 5’11 and started at 218lbs). So I am fairly determined this is not going to be a New Year’s flash in the pan.

Hope we all have fun!

Allen

I am on day six of week 1, and am quite impressed with the routines. In general I've never stuck to a routine like this. I'll usually do the first day or two and drop off it and just do my usual stuff, but this one is innovative, challenging, fast-paced and engaging.

I get a really good sweat going, which is nice to see, and have averaged 74-75% of my max heart rate throughout the workout according to my HRM, which means we are definitely reaping cardiovascular benefits as well.

One of the obvious benefits is that these exercises, for the large part, are highly efficient, as they engage large numbers of large muscle groups, and their use of multi-plane movement really expedites the bang for your buck. I'm impressed.

I'm excited to see how I turn out at the end of the twelve weeks should I be able to maintain the resolve to stick with it.

Good luck to all.

Patrick
Johnny G. Spinning Instructor
AFAA Personal Fitness Trainer

Ok, first day and I got my A$$ kicked!!! Wow! Maybe cause I have only been back at it for about 4 months and was never really a big builder, only looking to improve health, get in shape etc. And I learned I got no balance (and use BAD english)! I can't do the damn Baseball Balance Tap! I tried and tried but only managed 3 times around on each foot before I almost fell on my fool head My saving grace is tomorrow is only cardio and I got that down pat! How is everyone else doin so far?

So I made it to week 6 and I think I'm going to stay on week 6 for a couple of weeks. Anyhow, I know there is the whole 75% max and rep max, but what are some of the actual weights people are using for the workout (any week's workout is sufficient). I can't tell if I'm using too much in weight or too little. I know each person is different but I just would like to see a range.

Thanks and good luck to everyone!

Justin

Hey guys. Just started the strong and lean last night. It was awesome. I haven't had a good workout like that in a long time. Not sure if I'm doing my squat thrusts right though.

I"m on week 5 (after christmas hiatus) and it's kicking my ass, for sure. I turn out to suck at balance and haven't done legs for *years* (focusing on chest and arms). Trainers at the gym have already complimented me on the weirdo exercises I'm doing, so I feel like a pro though I'm toppling all the time. The workouts just became 3 parts, which is killing me!

SOmeone else asked about eating before and after workouts. I'm also a dunce about this. Anyone?

I usually will have a yogurt/milk smoothie with fruit (8 oz) about 30 to 45 minutes before I work out. After words, I eat. I found that if I eat before then lift, I cramp up and generally feel icky all over. I think it is more of a personal issue. I usually try to eat more protein and foods with amino acids after a work out to get the needed materials to help build muscle.

sf_athlete saidHey guys-

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.

I'm just finishing up the Muscle-building course and will move onto this one after a bit of a rest, what are your clients eating in order to maintain their strength and stamina at the gym. I don't want to continue gaining more weight while I'm trying to cut body fat. I gained about 4 lbs on the muscle building workout.

Hello everyone...

I started the Strong/Lean workout this past Monday. I have been and on & off gym rat for about a decade, even had a trainer a few years ago, but lately have been more off than on. As a result, the muscle mass went down and the hips and ass factor went up.

I am pretty embarrassed about all this, but I decided that I would post some "before" pics anyway. You can see how excited I was about taking them when you see them.

I am all for the support group, as chasct recommended. I am on day 5, I can say that these are very challenging routines. I, too, discovered that I have "zero" balance. Day One kicked my ass but found that day three was a little better; guess I just was more prepared.

I live in Miami, so looking like I do right now is not really ideal for hanging out on South Beach. I'd really love to walk around shirtless on Ocean Drive by May.

I've been checking this often, so I hope to hear from many people and plan on responding.

All best guys,
Shawn

I'm also hoping the forum can keep me committed. It's hard finding basically two hours every other day, but I've made it a priority and it's really working! Be prepared--what are workout routines the first few weeks turn into warmups later, and it gets crazy hard. Love it. I'm going to try eating a little before my morning workout and protein after.

I would love it if this discussion took off like the Muscle Building thread seems to have... I feel as if our dear Lean & Strong plan has been overlooked by the general masses.

I am on day 12 (rather, day 5 of week 2). I haven't missed a day yet, which is actually saying something. Usually I can't make it three days into a weight training routine without missing a day or skipping half the workout.

jimmyspark, you mention that it takes you upwards of two hours to complete this workout. How long does it take everyone else? I've been megasetting the whole routine (no rest between any of the exercises, start to finish) in order to reap some cardio at the same time. It usually takes me 67-73 minutes to finish. Anybody else?

Patrick
Johnny G. Spinning Instructor
AFAA Personal Fitness Trainer

In week 3 the chest focused dips is mislabeled....tricep focused dips are shown..which would work the tris like the bench dips. Is there achest focused dip?

Hi Burninman,

Jeff from RealJock here. I've double checked with the trainers; the pics are actually correct. See how he's leaning over? That works both the chest and triceps as the chart indicates. We're shooting video this weekend of the Gravitron and other exercises, so in a few weeks you'll be able to see a motion view of how the exercise works, which should help clarify the move more.

The caption has been fixed for the chest focused. Thanks. So is the chest focused exercise done with knees pulled up to chest and the triceps focused with the feet pulled up towards the butt. i am relying on dips because i just had a cast removed from one arm and have no gripping strength to use dumbells etc.

Hello all! I am glad there are other people joining in the conversation! I need to hear other people's experience so I know whether am either doing it right or not! Now, I have a confession to make. I did Day One, got my ASS kicked, and had to stop for the rest of the week. I did all the excercises (except for those balancing ones!!) and did 2 reps of each. I could hardly walk for 4 days! So, I decided to rest and try fresh tomorrow. I am going to start Day One over and just try one rep of each and see how my legs respond. I didn't think I was THAT out of shape! But, I am going to keep going and give it another shot as long as I can get there with the damn snow we are gonna get.
Glad everyone is doing well and I am not the only one getting beat up by it!

Here's to good workouts!
PS It only took me about an hour to do the whole routine, even with the 2 reps of each.

I'm on day one of week 3. Has anyone found that they don't find the workouts quite as hard as they were? I mean, maybe it is because week 2 is the same as week 1 and I have acclimated to the exercises a little bit more, but the first few workouts felt like death compared to how they feel now, which is just a good, tough sweat. My heart rate has been a little lower, too. About 73% of my max.

Chasct, you should be proud of yourself for doing what yo can. That is what it takes. I think you'll be amazed at how quickly your strength progresses.

Patrick

Hi guys,

I am just starting week seven day one of this exercise program. I have been able to complete every workout within the hour by resting only when I absolutely had to and not between exercises. I always feel like I am going to keel over by the end of each work out and find that I am limited in the amount of weight I can life because I get so winded. As the weeks have gone by I am finding the program easier and easier, and am usually finished in 50 to 55 min. The only exercise I don’t quite understand is the multi directional lunge in week 5 & 6, so I just did regular lunges and side lunges. For my next super legs exercise I want to try it with kettle bells. I remember the first time doing the super legs exercise I had to take 3 breaks..lol. It’s nice to see that there are other guys doing this workout, I wasn’t sure if I was all alone because I started so late..lol

Thanks for the encouraement Patrick! I went and did the complete Day One (minus the balancing and touching the dumbells cause I fall over!!) and can still walk so it's a start I only did one rep but read somewhere earlier in this thread byt the writer that getting through it all at least once was more important then 2 reps cause I hit all muscles. Will see how I feel tomorrow

Keep it up guys! I can't wait for it to get easier!

Hahaha Chasct. I misunderstood you at first. I thought you meant that you did one repetition of each exercise (i.e. one dumbell curl, one pushup, etc.) and then were done, but you did one SET of each exercise. Good for you making it all the way through!

Patrick

Triguy, I have finally gotten the time down to just over an hour, but it means never resting and I fear I'm cheating a bit. Usually the second week of the two-week setup goes lots faster because I understand the exercises.

ChasCT, it does get easier. Usually the hardest exercises are the first ones of the day, I find.

That's funny Patrick!! I would make it a 12 year workout at that rate! I just did Day 3 (Day 2 was a breeze!). I made it through all excercises except the stability ball leg lift for the back. I just couldn't do it for some reason so I skipped it. I felt great at the end! Loved the ball toss! I only did one set of each of the 2 sets (doing the reps of each excercise Patrick ) but didn't do a second set of the 2 because I don't want to end up not being able to complete the first week.

Jimmy, I think it will get easier too! I am learning all the excercises at the same time and really hitting places I forgot I had! Once I am over the first week, I think it will get easier and I can do the suggested 2 sets of each group. I may repeat Week One one more time next week, doing the 2 sets of each group, and then move forward so I do it the way it was written.

I really appreciate the support, guys! It helps tremendously!

How about you other guys who started this recently? How are you making out with it? Hard? Easy? Can't even type cause your so sore? Enquiring minds want to know.

Week 3, Day 1 is pretty damn tough. Day 3 was pretty easy, though. I was a little disappointed. It only took me 55 minutes and my heart rate was pretty low. Oh well. They can't all be ball busters, can they?

Patrick

Hi guys...

Nice to see that people are talking. ChasCT: my legs were sore as hell after week one, almost to the point that walking down steps really made my quads hurt. I have noticed that the first two weeks are really leg intensive. Does anyone else feel this way? Lots of squats, etc., that really kick my butt. I've found that my legs are less sore this week.

Are you guys noticing differences in your body? I am really impatient, as usual, and know that the significant changes don't happen for some time. I feel good after my workouts though.

Just wanted to chime in. Nice to hear from you Patrick, Jimmy, and others. Keep in touch.

shawn

Hi guys,

I've just started this workout today. I was excited to begin it and after going through day 1 week 1 today -- and being totally shagged by the end of it, I feel like this is will be fun!

For the past year my routine was arms/chest intensive and took 40 mins to complete I would then run 20 mins on the treadmill. But after today's session, I could only go for 10 mins on the treadmill. I was totally killed by this workout.

I plan therefore to be able to do the workout and then 20 -30 mins of interval training on the treadmill. My interval program is 5min warm up @10.5 kmh (sorry, I'm an Australian and I work in metrics!) and then 3 mins @ 12.5 kmh followed by 2 mins 'rest' @ 10.5 kmh.

So with the 5 cardio sessions a week and 3 weight sessions a week, in conjunction with fixing up the diet, I want to get a killer & healthy bod.

Anyone got recommendations of sites with good meal ideas/plans to reduce body fat. I am 175cm (5'10") 79kg and 20%bf. I want to reduce bf to 15%

I notice the difference a little, and I'm only halfway through, but *other* people notice all the time! Parts of my body I never worked out much before are changing--my back especially--and it's fascinating. So I encourage you to keep it up--I'm curious to see what I look like after week 12....

Legs are killing me after week 6

Hey all,
Just a question for those who are doing week 5 at the moment or have done it. On day 1 there's the hanging knee tucks, and day 3 has the highbar alternate knee tucks. I'm a real shorty (5'5) and just getting up on the bar is a work out in itself
But the real hard part is hanging on and not slipping. I wear gloves (Harbinger), but I've found it's my fingers that are slipping, not my hands. I usually manage to get about 8 reps done before I drop down. Has anyone else encountered this problem? If anyone has any tips or hints on doing these two exercises better, please do share!

Cheers

I'm glad guys are talking about this workout. I did it the first time, and it took me 4.5 months to do it, so I'm doing it again, and am starting week 8. I haven't been doing so much of the aerobic stuff, so I haven't noticed as much of the 'lean' part, but I'm definitely stronger. I can do things now I haven't been able to do in years, like pushups. I've had shoulder problems, and this program really works on your core strength.

Hey Realfoodie,

I used to have the same problem. I just did the reps quicker so that I was able to get them all in. Somtimes that wouldn't work, so I would take a very short break, like 5 sec's

hope this helps!

Hmmm, I have the impression that this program can truely help to shape up but I have a few issues about it, many of which may sound silly.
1 I'm not member of a gym(the main reason is that I don't have the money to afford it at the moment). Is it still possible to do this at home?
2 If I have to sign to a gym... I find it a little weird to do whatever I want in there using my own notes and gym's equipment(I used to follow the plan given by the gym instructors and asked them for details and guidance during the exercises, so as to know if I'm doing them correctly)
Also, some of the exercises look a litle "silly". I mean that I think I'll be shy to do them in publc.
And I have the impression that some of the equipment needed (ex. ball) is usually in the aerobic's room or are very widely used(like flat bences), so they are in use "every minute" by someone. How am I supposed to get the equipment and use it?
3 Isn't it taking quite a few time to check the everyday list of exercises and see each description?

So I'm finally thinking if it's really worth all that time(spent online to read the instructions which is extra to the workout time)or this is mostly in the beginning? (and if so, how long is that "beginning" ?)

Hey 102. I had the same thoughts as you about the "silly" excercises. I am pretty new to the gym and didn't want to look like a fool! Well, I got over that pretty quickly. I do take the papers with me for the explanation but it is only for the first day I need all of them. I can then usually remember them from just looking at the one picture and reading the short instructions.
After I completed Day One and Day Two, I noticed some "muscle" guys looking at me differently. While I was doing a few (the Baseball Tap for instance where I fell on my head repeatedly!) they were kinda grinning. But once I was done, and sweating my ass off!, they looked at me with a kind of "Hey, this dudes workout really works him out!" kind of way.
And trainers at the gym all told me that what I was doing was the best way to strengthen and tone my body, by working on the core.
I do think you could do this at home. It really only involves your body and some dumbells. There are excercises that call for machines and excercise/medicine balls, but I think you could improvise.
Good luck in this! I hope you figure it out and can join those of us doing this. It is a great series of workouts and really gets your body going!

Hey guys:

Noticed that people aren't posting as often, so I hope that everyone is well and not losing the faith.

I agree with CHASCT - while some of those exercises look silly, people usually ask me "where did you learn that move?", etc. Plus, sometimes something that looks out-of-the-ordinary is really beneficial. I mean, there is more than one way to do things; the problem with most workout plans is that they only focus on the traditional ways. For instance, biceps curls on a bench DO work, but bicep hammers while balancing on a workout ball is tough b/c it engages so much more of the body.

I get intimidated at most gyms b/c I see guys that are really ripped and I always think they are looking at me and thinking "this guy shouldn't be here." But, after asking a good (ripped) friend of mine about this, he said that he doesn't really notice who is there and who isn't.

So, an update from where I am in this plan. First, I posted my Week 4 pics just in the regular part of my profile. I do see a difference in some parts of my body; things seem a little more toned. Still have those love handles though. DAMN. I think I need to up my cardio involvement.

I haven't lost much weight which is a little depressing and I am eating and working out as scheduled. I noticed someone said that they didn't lose much weight on this either. Could it be that as you gain muscle and lose fat, the net loss is minimal? I am really interested in hearing from others.

OK - hope to hear from all soon.

Shawn

Well I'm new to the site and I just started the 12 week strong and lean training and I just completed my second week. I hope I stick with this because my time seems to fluctuate everyday and usually I have no time for anything. Well, the first day was hell I didn't think I was gonna make it. It took me about 2 hours to get through the first day workout. I don't know if that is to long to go through that workout routine but I made it through. The second day wasn't to bad considering my legs were sore and the third day wasn't to bad either. So far so good. I start my 3rd week tomorrow. Now what I don't understand is what to eat? I think I'm eating right, but then again I looked at the other threads on food and nutrition and a lot of that stuff is boggling One thread was saying I need Protein and Carbs for the strength training. I looked online for different types of carbs and it's getting complex. As for the protein I see a lot of fish and chicken but not pork or beef. Can someone give me advice on or lead me in the right direction as far as meals and how and when to eat them? Pre and post workout meals. I know this is a lot I'm asking but I'm trying to do this right. My 2007 New year resolution was to lose 40 pounds and I achieved that with great difficulty. I figured if I was going to lose weight I should quit smoking and drinking and I did it. I weighed 197 and now I weigh 154. All I have left is a little baby fat left and it seems that I have reached a plateau because I have not been able to lose the last bit a fat. You can see from my pic what I'm talking about. Which is why I decided to do the strength training, but now I'm thinking if I should of Just started on the 12 week muscle building. I'm trying to achieve definition so I can show off a six pack or just plain muscle definition. Wow I typed a lot of stuff. Well any help or advice is greatly appreciated. Thanks

I did that program over the summer and loved it! I'm in the midst of the muscle-building program right now and it's kicking my ass even more!! Kudos to the designers of these programs at Diakadi Body!

Hello, I'm new here and just started the program yesterday. I had better keep with it. The first day was fun and challenging. I've been doing TaeBo off and on for quite a while now and thought that I should be able to start this program easily. I felt whipped after the first day. Like others here I recieved some funny looks while doing the baseball taps, and squat thrusts, but I really feel them.

I'm very excited about doing this and wondered if anyone had suggestions for motivation aside from having a workout partner or trainer. I had troubles making it through some of the reps, but felt if I had something to coax me along I could make the last 2 or 3 that I needed. Thanks!

I started this program last week and it definitely kicks my butt. I can feel (and see) results already.

Having some challenges with people hanging out on pieces of equipment and making it hard to do some of the exercises; last night, there were two guys on the Smith machine for, literally, an hour...so no inverted pull-ups for me last night. I did lat pull-downs instead.

Yeah, some of the muscleheads look at me weird (particularly with the Turkish get-ups, which I hate), but they see the sweat and sort of respect it.

Looking forward to the next two weeks of exercises and seeing more results.

Whoa those Turkish get-ups about killed me! I get strange looks too, but I keep thinking to myself, "This is for me, not for them. I can look like a fool now, to look better in the future."

I hope those who are just starting this or are continuing will continue to make posts. What are your challenges and conquests with this workout?

Hey guys! So thesis writing kicked my butt and I couldn't go to the gym as frequently as I wanted. So I'm starting the Strong and Lean over again and keeping track. In response to the previous post, I get a lot of looks too with the Turkish get-up. I have taught my roommates and they love it! I enjoy the workout. It is really good to do with some heavier weights after running.

Starting tomorrow 6AM. Guys having good luck with this program?

TKuecker saidStarting tomorrow 6AM. Guys having good luck with this program?

3 weeks into it. So far so good. I really think I learned from the mistakes I made during the Muscle Building workout. I'll have to re-do week three since I got sick near the end of it, though.

It's been a long, hard road for me.

I completed the 12 week Strong & Lean workout over four months ago. Then I moved onto the muscle-building workout for three months. After that I moved back onto the Strong & Lean - where I'm currently half way through week 9.

When I started out, I had never really worked out before in my life and I was incredibly weak. Now I am *much* stronger. Whenever I repeat the programs or come back to an exercise I've done before, I increase the weight and/or reps to make things more difficult for myself.

Exercising has been a constant learning process for me, and I really appreciate this site for it's help. The most recent thing I've started to wonder about is stretching.

When I started on this journey, I didn't do very much stretching except before a run. Nowadays I find myself stretching before and after *any* exercise. It drastically decreases my soreness on a day-to-day basis - especially now that I'm handling more weight and pushing myself harder.

However, to be honest, I don't know very much about stretching. I have a few things that I do because they feel good and they feel like they're working, but that's it. When I go to the track or the gym I see a lot of different people doing a huge variety of stretches and I'm left wondering: am I getting the most out of my stretching?

I wonder if the folks here at realjock would consider putting up a stretching guide? I imagine that different stretches work better with different exercises (correct me if I'm wrong), so it might make sense to have the guide coincide with the plans you already have in place. I know it would certainly help me out.

Thanks again!

Started week 3 this week. I really really liked the first work out of this week. I loved the the cable exercises that cross the chest. I'm not sure that I'm seeing results in my mid section, which is where I'd like it the most, but my legs feel stronger, and my partner says it looks like my face is thinner. Week 3 and 9 more to go. Whoohooo

The videos that the RJ staff have put up will do wonders for my form. I'm sooooo glad they've done that.

Hi,

Thanks Auryn. For those who missed the newsletter, Auryn is referring to the exercise video demonstrations RealJock is currently uploading at RealJock on YouTube: http://www.youtube.com/realjockdotcom

FYI, we're adding another 250 over the next week -- you should start to see them all on RealJock.com embedded within the workout articles by the end of March.

Jeff @ RealJock

I Noticed the program is divided into two sequences, do you do both sequences, and all four sets of reps, each day or do you pick a sequence and use it, and do the two sets of reps.

ooh, I will be excited to see the videos. I worry about my form as well. I am getting ready to start week 5 soon! I'm excited about how I feel. . .the visual results are not there, but that doesn't matter. I know I'm getting stronger and leaner!

I just started the strong and lean workout program. I'm 230lbs (104.33kg Makes me sound lighter in my mind -_-;) waist 40.

I really hope that in this workout program I can achieve my goal of overall weight of 140-165 lbs and a 30-ish inch waist (not in 12 weeks though. I don't expect that)

I'm in week 1 day 2. I can already feel my flabby muscles coming back to life. I can't wait for the 12 weeks photo!

Sutekh, I think you'll be happy with the results. I just ended week 4, but I think I'm going to have to repeat it. The execises for this week 3-4 have kicked my butt and I don't think I'm ready to go on yet.


I have a question about substitutions for some of the excercises. I am fortunate to be able to work out for free at my office's gym. It has almost everything I could want, but we don't have a Smith Machine or a Gravitron. I wonder if there are any substitutions for the chin-ups and pull-ups that these devices are supposed to help with. Also, I noticed that in week 5 there was an excercise that you held onto some high handles and tucked and lifted your legs while inverting yourself. We have some of those high handles, but they don't seem all that safe to perform that excercise without possibly breaking my head open. Is there also a substitution for that?

Just finished week one

I'm about to start week 5 tomorrow. I'm really excited and nervous about it. I'm afraid some of the equipment that is used I won't have available at my gym. I would greatly appreceate some suggestions.

Just about to finish my second time through. I know I'm a lot stronger, but I was lax on the cardio. Looking forward to the better weather and being able to get outside and do something. I can't stand doing cardio in the gym.

lattetzar saidI'm about to start week 5 tomorrow. I'm really excited and nervous about it. I'm afraid some of the equipment that is used I won't have available at my gym. I would greatly appreceate some suggestions.

Pay attention to the videos, they really help for weeks 5 and 6. I just finished those weeks; they're tough so do what you have to to keep your mind focused and energy up.

On to 7 and 8...

Auryn, thanks, the videos are great! Were you able to do the knee tucks that were on day 1 of week 5? I couldn't, so I cheated and just did some like leg lifty things.


Matt, I have also been lax on the cardio. It is hard to be motivated in the gym for cardio. Luckily for me I just found a bike and have relatively great weather here in north florida.

lattetzar saidAuryn, thanks, the videos are great! Were you able to do the knee tucks that were on day 1 of week 5? I couldn't, so I cheated and just did some like leg lifty things.


Matt, I have also been lax on the cardio. It is hard to be motivated in the gym for cardio. Luckily for me I just found a bike and have relatively great weather here in north florida.

i was able to do quite a few of them, but I couldn't get through the recommended amount of reps for the second set. next time i go through this I'll be stronger and hopefully will get through the tougher exercises better.

I have a question that's been asked a few times, but no one's really answered.

I'm looking at the layout of the workout plan for week 1, day 1, and I'm confused by the 2 sets and 2 sequences, and in which order you're actually supposed to do the exercises.

Can someone shed some light??

As for some of the other posts regarding stretching and diet, this is what I offer:

Stretching: since this workout focuses heavily on legs, make sure you stretch them out thoroughly. Use google and search for "leg stretches", and the first few links have some really good, basic stretches you can do. Same for any other body part, Google is your friend, or ask a trainer at your gym (if applicable)

As for some of the diet questions people have asked:

Protein: plenty of LEAN meats, that includes chicken, turkey, beef and pork, just watch out for fatty or "marbled" cuts (beef/pork) as they have higher fat contents. Unless you're grilling, broiling or braising, it's hard to cook all of that fat out. Cottage cheese is excellent, as is yogurt.

Want good carbs? Choose brown rice (NOT instant, unless you can help it). 100% whole wheat bread or bread made without flour (check the ingredients, make sure there's nothing unnatural in the list). Oatmeal for breakfast, granola is good too, but again watch the serving size as the calories add up quickly.

Fats: yes, fats are actually good for you as long as you have the right kind. Oils like flax and olive oil have good fats in them that help your body. Low fat milk or cottage cheese/yogurt is good for you as well, not to mention the calcium and protein, and sometimes even potassium in them. All natural (self ground if your store has it) peanut butter is good, just make sure to watch the serving size, and make sure there's no salt or sugars in it if you buy it from a store.

Sugars: at some point you're going to have sugars, it's hard to avoid. But what you DON'T want is anything like "high fructose corn syrup", which is basically a sugar molecule that's been doubled or more, so they can use less of it and still get the same effect. Not good for you. Try to use organic products, as they usually don't have any HFCS in them. But many companies today use HFCS as it saves them money, so watch the ingredient list carefully.

Those are the biggies when it comes to diet, just learn to be smart when you're at the store. I've learned alot about food and am constantly learning more all the time!

Now, about my original question about the workout routine..can someone please shed some light?

I just go down the list and do them sequentially as they are written. But as I didn't design these that is just what it looks like to me.

The way my partner has me do it is by doing both sets of the same exercise back to back e.g. Dumbbell High Squat and Twist Press set 1, 12 Reps, then I wait about 1 min to rest then complete the second set and move on to the next exercise. The only time my partner allows me to do it sequentially is when the exercise might be exhausting then he allows me to move on to the next exercise then come back to complete the second set without leaving the same sequence. He says that is a form of resting. The way I see it, either way you do it, ultimately you're getting the same results. The training is vigorous and I'm liking the results so far. I take my 3rd picture in a couple of weeks then I move on to the muscle building.

By the way MuscleBudSea thx for the nutritional tips.

I have started this up again after being out of the gym for a month and a half. Had the flu, then a damn kidney stone then travelled for work! Jeesh! But, I also just go down the list and do what is written. 1st set then 2nd set of the first group then 1st set, 2nd set of the second group. Then I crawl out of the gym and go home!
Muscle, thanks for the nutrition tips!! I am really trying to find a way to burn off my mid-section fat! I can see my abs in there somewhere but I can't get below 190#. I eat cut up fruit (cantalope, watermelon and pineapple), egg beaters with mushrooms and an apple for breakfast. Then usually have boneless/skinless chicken breast, rice (instant white)or red potato and a vegetable for lunch with a pear for a snack. I have been eating peaches lately too. I also have the same thing for dinner; boneless/skinless chicken breast, rice or red potatoe and veggies. If I don't have the chicken, it's usually pork. I have a steak once a week maybe. Don't really snack much at night but usually eat some kind of cracker or pretzel if I do. But damnit, I can't loose any weight! Anyone have any ideas? I was doing some research online today about fat burning suplements but they all look like shit and gimmicks. I don't want to yo-yo, just want to lose my gut. Any help fellas?
Thanks and happy workouts!!

So I made it through week 6. I started over at the beginning this week, because I felt like I hadn't advanced far enough to go on to week 4. I am happy with the results so far, but am still lacking core strength and cannot complete the leg tuck things where you bring your knees up, and then up over your head, nor can I do the diagonal leg up things, and am still having troubles with pull ups of any from. I'm not giving up though. I completed Day 1 once again last night and am proud to say that every exercise I had improved on. I increased weight or reps with everything, and feel that my form has improved.

I just finished week six today. Those knee tucks are killer. I might be able to do a complete set, but not in the middle of these workouts. By the time I am supposed to hang onto that bar my grip is too taxed.

I don't think it's just my grip, I just can't seem to bring my knees up that way. I feel so heavy, just hanging there. I used to be able to flip myself up onto a swing bar thing, it's kind of the same idea as the knee tuck, but there was more swing involved rather than just using strength to lift and tuck the knees.

This seems like the chin up, an exercise dependent on the strength of many parts. If it isn't the grip, then it might be in your shoulders, or your back, or your abs, or the other hundred parts involved.

I was just saying, I feel your pain.

i need some help. I dont understand completely how this workout is done. For example: on week 1, day 1: In the warmpu there are "set 1" and "set 2". Then, there is a "workout sequence 1", which has a "set 1" and a "set 2", and after that there is a "workout sequence 2", that has a "set 1" and a "set 2" too. My question is: this "sets" are supersets? shouldnt it say "begin superset" and be an "S" before this exercises? Do i have to do both "workout sequence" 1 and 2 on the same day?

please help
thanks

worx888 saidi need some help. I dont understand completely how this workout is done. For example: on week 1, day 1: In the warmpu there are "set 1" and "set 2". Then, there is a "workout sequence 1", which has a "set 1" and a "set 2", and after that there is a "workout sequence 2", that has a "set 1" and a "set 2" too. My question is: this "sets" are supersets? shouldnt it say "begin superset" and be an "S" before this exercises? Do i have to do both "workout sequence" 1 and 2 on the same day?

please help
thanks

They aren't supersets*. Take an adequate break between sequences and sets and you'll be able to get through them. You'll see supersets in the muscle-building workout.

*Edited, cuz i didn't have my almonds to get my brain working at first.

My gym doesn't have a hanging heavy bag and I'm now on week 9. I haven't seen anything in the forum about alternatives. What we have are those kick boxing things that sit on the floor. Can I expect a decent workout with those as an alternative?

(I hope this makes sense, since I don't know howelse to pose this question.)

I have the same problem Auryn. Just pick a fight at the gym as an alternative

Wish I had a helpful suggestion, if you find anything post it here.

Zombie, misery loves company. I hope you are able to figure out the knee tucks.

I've been avoiding the weeks after 5-6, because of my gyms lack of equipment. I just started back at the beginning and have added weight and reps to each exercise. It feels fanstastic. Also, I hope this will build up whatever part of my body that is still too weak to perform the knee tucks and pull ups.

MunchingZombie saidI have the same problem Auryn. Just pick a fight at the gym as an alternative

Wish I had a helpful suggestion, if you find anything post it here.

LOL!!

lattetzar saidZombie, misery loves company. I hope you are able to figure out the knee tucks.

I've been avoiding the weeks after 5-6, because of my gyms lack of equipment. I just started back at the beginning and have added weight and reps to each exercise. It feels fanstastic. Also, I hope this will build up whatever part of my body that is still too weak to perform the knee tucks and pull ups.

There is also the Strength Foundation plan. Perhaps after going through that we can be ready for a full set of 20 knee tucks.

Well the strength plan was my next course of action after I fake my way through the rest of the strong and lean.

Think I'm gonna start this one today...

I wonder if MuscleBud got started. I'm going to work on week 2 day 1 tonight! Yay!

note: after the leg blitz of day five week 7 and 8, riding your bike to and from work is a terrible, terrible, no good idea.

That is all.

I did start it...WOW. After doing the baseball db taps on week 1 day 1, my ass was SORE!!!

At the end of week 1 today, can't wait to see what's in store for next week =)

Speaking of which...is it the same exercises every two weeks? Just making sure I'm reading this right.

It is the same exercises two weeks in a row. You will have brand spankin' new exercises to kick your ass starting on week three!

Sutekh saidI just started the strong and lean workout program. I'm 230lbs (104.33kg Makes me sound lighter in my mind -_-;) waist 40.

I really hope that in this workout program I can achieve my goal of overall weight of 140-165 lbs and a 30-ish inch waist (not in 12 weeks though. I don't expect that)

I'm in week 1 day 2. I can already feel my flabby muscles coming back to life. I can't wait for the 12 weeks photo!

Well, It's been 6 weeks almost... and I've done nothing It's hard trying to squeeze in time for exercising while trying to get a job, maintain a social life, paying tickets/debts. And being sick O:<

Anyhoo time to restart my Workouts today >=3

Can anyone provide suggestions on long you should stay with a particular week before moving on to another set of excercises? I am having difficulty with some of the excercises in week 1 and dont know if I should move on after week 2 or do another of week 1. Any ideas or suggestions?

sinxcosx13 saidCan anyone provide suggestions on long you should stay with a particular week before moving on to another set of excercises? I am having difficulty with some of the excercises in week 1 and dont know if I should move on after week 2 or do another of week 1. Any ideas or suggestions?

What are you having trouble with? It could be as simple as just lowering the weight you are lifting.

While I don't have any authority regarding exercise, I will put my thoughts out there.

I agree with MunchingZombie. You may have to use less weight or try fewer reps to make it through the first couple of times. I know I did.

There were a couple of times I repeated an entire week one more time just so I felt better about how I performed. Currently I am revisiting Week 1 and Week 3 because I didn't feel I could move on from Week 5/6. I'm just going back, adding weight or reps where I feel comfortable doing so, and hopefully this time around I will be able to do everything in weeks 1-6.

Good luck to you Sin x Cos

As munching said, it would help us to help you if you told us which exercises you were having trouble with.

I'm in fairly good shape so most of the exercises are somewhat easy for me, so I'll be upping my weight for week 2.

K so I've used the Big Boy bags that are in my gyms kickboxing room. They seem to work as a good alternative, though the heavy core hurts my delicate hands when I punch. I'll see what I can do when it comes time for some of the other exercises with the punching bag.

No fights yet MunchingZombie.

Woo hoo!!! I've done the pop up push ups off of the floor this week, got through all 14 and felt like I could have done a few more, but for sake of time, I stopped.

Legs day was hard though, mostly because I didn't have the motivation and energy that I should. Next week will be better.

Good Job on the pop-up push ups!!! I'll be there sometime. Whoa!

Hell yeah, it'll happen, lattetzar. It took me months of having do them on the incline (starting with the Muscle-building) and I didn't think I was ready for them, but everyone was using a bench, so I thought, I'll just do as many as I can on the floor and got through them all!!! It just sank in after having done them a few days ago.

I started the 12 Week Work Out Plan about a month ago and I saw it changed the second week into it. I remember when I first started the second week the description said to up the weights from the first week and make it a bit more challenging. So I did that, and the following day I went back to Week 2 and there was a completely new set of work outs; as if the previous day's website for the same week hadn't ever existed.

And now that I'm in my fourth week I'm seeing that they've now split it into separate work outs. The first month of the original program (the one I was on) said the first month was about building an inner core of muscles, and the following months would be about building the outside muscles. Now it seems there's two separate 12 week work outs programs for both of those (Strong and Lean being the inner core and Muscle-Building for the outer).

Was I missing something? I'm not sure what to do.

http://www.realjock.com/workout/573
http://www.realjock.com/workout/901

I was excited this morning when I was doing the Mock Military Pull-Ups from Week 3 Day 5. I've done them before as described, but today I picked my feet off the ground. I only did 5 this way, but I was really impressed. I haven't been able to lift my own weight for pull ups or anything, so this was exciting!!!

I'll have to check out this new work out program(s) I hope it hasn't changed, I have printed out the info for the anything past week 5. Eeek!

Congrats, lattetzar! I still need assistance with pull-ups. I've been able to do the dips (my arch-nemesis since Junior High) in weeks 9 and 10 without help finally, but still have to work on the pull ups. One day I'll be there; one day.

I am noticing my moob fat decreasing too.

My main issue is staying motivated for the last two weeks. It's like I'm having senioritis or something now that I'm almost done.

I started in Nov. or so with the Muscle building and now getting ready to finally finish the Strong and Lean. Just have to quit prolonging the agony by being sick or getting lazy.

damn legs days. my lower legs feel like they're loaded with lead, right now. Thank God I don't have to do that again. (Well, at least not until I redo the Muscle-Building torture, er, training.) 2 weeks left!

I FINALLY FINISHED!!! Now for a break.

I'm in week 8 of this work out routine and it's been grueling and great. I planned on going to coachella this year (Goldfrapp rocked the house!) so I decided to up the anty a bit. So I combine lifting and cardio days (i.e. Day 1 and 2 on Monday, Day 3 and 4 on Tuesday, etc.) and stayed true to my health diet regiment that excludes wheat and dairy and I lost 15 pounds in a month. Now I'm rocking week 8, but I find that although the work out routine is longer I have cut my gym time almost in half. In week 1 - 5, it took me almost 2 hours to complete the lifting regiment. I did day 1, week 8 yesterday in a little over an hour. Should I pay more attention to form? Slow down? Speed up? Maintain the same pace? Let me know your experiences.

Thanks all

I'm going to start this program tomorrow (wednesday june 11th) but I am confused. Each week it gives 2 workout sequences..are they supossed to be done the same day or on alternate days. i.e. Workout Sequence 1, mon-fri..workout sequence 2, wed?

I always like to change things up. I have been using this program for 6 weeks now. Staying true to myself, I modify the workouts in order to make it fun; besides, I cannot perform some of the workouts due to insufficient gym equipments.

I am having fun so far. I tend to increase reps required for a single set.

Pull-ups and dips are easy for me however I HATE push ups. Go figure.

Ok, just wanted to say that this is a fun workout program.

Cheers

A

I have been going through the program but find that I am building more muscle and not leabning up enough. What is the best way for me to lean up? Do I really have to run daily?

I'm starting the Strong and Lean program tomorrow. I've been working out all summer, but really with no plan or direction. I am definitely stronger than when I started, but I'm looking forward to having a plan and to seeing some real results.

I'm on week 9 of the strong and lean.. and definitely seeing some awesome results!
I'm gaining muscle and losing body fat.. in general I'm feeling great!

caljock2001 saidI have been going through the program but find that I am building more muscle and not leabning up enough. What is the best way for me to lean up? Do I really have to run daily?

I had a similar experience. You need to do the cardio in order for the 'lean' part to kick in. I don't think you have to do it every day, but put in the time.

Hello everyone !

Im supose to be starting week 7 this monday but last weekend has been raining a lot and now I'm sick. I've got sore throath and a litle bit of flue.
My question is, specially to the creators of the program, should I take the week off to recover? or do I have to keep on it ?

These days are cloudy and never know when it's going to start raining, I don't want to get wet again Y___Y besides, all the streets around the gym are floded and I can't head the gym as I usually do, walking.

If I'm off, do I start next week in week 7 or repeat week 6 ? I can do a little cardio in home, like jumping rope, but, is it good if I'm sick or will it just make things worse

lattetzar saidI was excited this morning when I was doing the Mock Military Pull-Ups from Week 3 Day 5. I've done them before as described, but today I picked my feet off the ground. I only did 5 this way, but I was really impressed. I haven't been able to lift my own weight for pull ups or anything, so this was exciting!!!

I'll have to check out this new work out program(s) I hope it hasn't changed, I have printed out the info for the anything past week 5. Eeek!

Hey! I had the same experience than you !

Before starting the program I alwasy was terrifed of doing pull ups. I never could do a single one. But then I started the program and last week (Week 6) I had to do a lot pf pull ups. So, I stood in front of the "machine" and stare at it a couple of minuts, preparing myself in a psychological way. Then I jumped, hold and start doing it. It was really hard but I finally could do it ! I was so happy ! I've got stronger for real

So, I just started and I can't help but feel self conscious when I'm doing some of the less common exercises like Dumbell Chops. Alot of people give me a WTF look . Any idea? it's really putting of off going to the gym, maybe I'm just a failure at lifting, I've never really done ti in large qualities.

Greygull saidSo, I just started and I can't help but feel self conscious when I'm doing some of the less common exercises like Dumbell Chops. Alot of people give me a WTF look . Any idea? it's really putting of off going to the gym, maybe I'm just a failure at lifting, I've never really done ti in large qualities.

I felt the same when I started the program. I used to felt worry about what i'm doing and felt everyone staring at me but with time I had to turn off my mind and just do what I had to. If your thinking of what is going to think the people of you, you'll never finish the program. So in this case, just need a "who cares!" thinking. To make you feel more secure just practice the excersizes at home the night before n_n

I work out at home - and I still feel self conscious. Some of the exercises seem so ridiculous when I start, but by the time I am finished I feel refreshed and great.

And, even though I am barely through week two, I can see a difference in my body as well. I am really enjoying it, regardless of how foolish it all seems.

Anyone working out at 24 in West Hollywood following the Strong/Lean Program? Would like to find early AM partner to do this with.

Decided to start this workout routine on September 15. Walked thru the first day's worth on the previous Saturday and there's a bit of challange in this one for me. I usually do some cardio every day and 90 minutes on off days but I am going to add swimming laps (trust me it won't be many to start) with this routine and so we will see how it all falls into place

I've put my normal routine on hold while I try to master some of these moves. I've taken my first yoga class last night at 24 in West Hollywood. It was a good class, I feel sore in places I forgot could be sore, but overall I feel better.

A good friend is strongly recommending I do this Strong/Lean program. I'm game, but would like feedback from guys who did this to drop weight and how well it worked for them.

Big Strong Hugs,
Kent

I kinda' crapped out this week with the program. Was sick all last weekend, and really struggled with the new Week 3 exercises. Got all frustrated, and sort of gave up. Last night I used the Real Jock Workout Finder to put together my own workout for the muscle groups I wanted to target. Was back in the gym this morning with my own workout plan, and I feel a lot better. I'm gonna try Week 3 again - think I was just having a rough week. Posted some pics today- don't know why they haven't approved my "Before" pics yet. I'm definitely seeing results. Just needed a little venting - gonna get myself back on track.

d_cianz saidI kinda' crapped out this week with the program. Was sick all last weekend, and really struggled with the new Week 3 exercises. Got all frustrated, and sort of gave up. Last night I used the Real Jock Workout Finder to put together my own workout for the muscle groups I wanted to target. Was back in the gym this morning with my own workout plan, and I feel a lot better. I'm gonna try Week 3 again - think I was just having a rough week. Posted some pics today- don't know why they haven't approved my "Before" pics yet. I'm definitely seeing results. Just needed a little venting - gonna get myself back on track.

Where is this "RJ Workout Finder" thingy. I'm nearly done with the Strong and Lean (for the second time around) and wouldn't mind seeing some other options. My motivation level is waning seriously, and it feels like I'm hitting a plateau. I really need motivation for cardio.

I have been out of the gym for a while now, and have had the urge to get back in. I am going to start this routine tomorrow, and am pretty excited. I have tried to browse for some before and after pics, but had no luck, does anyone have any pics or links that shows some before and afters with this routine? I am looking more for examples of someone slim but not muscular and their results, because that is what I am. Thanks, and I'm looking forward to getting back in shape.

I'm about to finish the S&L workout for the 4th time, and this is the time that I've really seen results. The key for me was incorporating the cardio, and the nutrition. As I think I've just about got lean enough, I figure I'll move over to the Muscle Building Workouts next.

Auryn, I think the RJ Workout Finder is the feature on the RJ home page where you can ask for exercises for certain body parts. I can see how you can put together a workout with covering all body parts from that.

First off, I'd like to thank the RealJock staff for putting this website together. I've gotten a lot of great information here. I recently finished the Muscle Building workout and saw some great results, but am still not as lean as I'd like, so I thought I'd try this out. I have some questions for people who have done or are currently doing this workout:

Did you see a noticeable reduction in bodyfat?
Did you build/maintain muscle?
How long did the workouts typically take?

During the Muscle Building workout, I was spending an average of 2.5-3 hours in the gym every day, including warm-up and stretching. It would be nice if this required less of a time commitment.

Thanks in advance for your feedback!

I really like this workout. It usually took me about 45-60 minutes to complete a workout. Granted, it took more time when I started, but I went through it four times, so I learned all the moves.

It's great for core strength, and I've definitely built muscle. Definitely do all the cardio too, as that's a big part of it.

Just started it this week. It's a good one. I had to modify some of the exercises though ( my balance sucks so bad I couldn't do the dumbbell taps I had to go with a weighted medicine ball and touch my toe with it )..

I'm excited to post my 4 week picture.

Will we be able to see your famous calves in this one? I'm still waiting!

Has anyone else noticed that week 6 of the S&L program is HARD! I'm a puddle of sweat and can barely move at the end! Don't get me wrong ... I like it ... I like it ... I really, really like it! ... but it hurts ;)

just started it today and it kicked my ass big time. can't wait for my rest day, I think I am going to need it.

Hey-
I am in week 9 and my gym is missing two things:
1) a heavy bag
2) a good wall to throw the medicine ball against (I know seems stupid but its all mirrors or drywall.

Any alternative exercises for these two?

predock saidHey-
I am in week 9 and my gym is missing two things:
1) a heavy bag
2) a good wall to throw the medicine ball against (I know seems stupid but its all mirrors or drywall.

Any alternative exercises for these two?

I had the same issues. For the punching bag, I would just sort of "shadow box" and manage as best as I could. For the medicine ball throw, I would just do a press instead of a throw. Not exactly the same thing, but close.

I don't belong to a gym... can this program be tailored to IN HOME?

just finished day TWO! haha. i had forgotten how good it feels to hurt

is it just me, or is this work out program designed to make your sexuality a dead giveaway?

evladd saidI don't belong to a gym... can this program be tailored to IN HOME?

If you've got some basic equipment (dumb bells, balance ball, tubing) yes, you can do it at home. You're still going to have to improvise, but it's possible.

txguy1605 saidis it just me, or is this work out program designed to make your sexuality a dead giveaway?

Ha! :-) txguy1605, I admit: some of the exercises are quite different from what everyone else at the gym is doing so they tend to garner a few stares or glances. I was a little self conscious at first but then I thought, what the hell, I pay my membership dues just like everyone else and if they don't like what I'm doing or think it's weird, then they don't have to look. I go to the gym to work my butt off and "feel the burn" that inevitably comes with every routine. I really love this workout program and love how I feel at the end of each workout! To me, that's worth any "negative" attention I might get from people I could care less about...

Finish week one down 6 lbs

Hi everyone I have started the 12-weeks strong muscle programm. I love it so far. I am at day 5 and I will make sure I finish it off.....I don't have a gravitron at my gym, does anyone could help me replacing the gravitron activities with something similar...thanks...Jean-Francois

Hey Boys ... I just finished the last day of week 12. Just a few pointers for all you starting. a) it DOES work, b) it can be VERY challenging but stick with it c) take before shots (I wish I had) d) you'll be amazed at the results in the last 4 weeks. I did this while having to travel a lot for work (including international travel) but it CAN be done. I am starting it again because it made me feel so good!

I am using this program with some of the members from the health club I manage. I was asked approximate how many calories are burned during one of these workouts? Does anyone know?

COJock1974 saidJust started it this week. It's a good one. I had to modify some of the exercises though ( my balance sucks so bad I couldn't do the dumbbell taps I had to go with a weighted medicine ball and touch my toe with it )..

I'm excited to post my 4 week picture.

Using a medicine ball won't accomplish the goal of the baseball taps. One of the members I tried this with had the same problem. We modified it by having her reach 3 points on a bench instead. This worked great.

Im starting this today!!! im excited!

Hi folks, Well I've decided to get my butt of the sofa and in to the gym. A mate of mine recommended this site to me and its pretty cool.
Just been looking over the "strong and lean 12 week" work out and I'm a bit confused; are we suppost to do ALL the exercises in each "sequence" on the same day.
Look forward to hearing from you
Roy x

Do we have to do all the exercises in the exact order how they're written? It's not very convenient for me to do some things in the order they're written.

Hey Guys,

I'm just starting this routine as of today and I was reading through the exercises and my gym it missing the inverted pull up machine. Am I suppose to just skip this one or is there another exercise I can do to replace it? Feel free to email me any tips you guys might have

hoser09 saidHey Guys,

I'm just starting this routine as of today and I was reading through the exercises and my gym it missing the inverted pull up machine. Am I suppose to just skip this one or is there another exercise I can do to replace it? Feel free to email me any tips you guys might have

Is there a smith machine, because I found this?

http://www.youtube.com/watch?v=r1bSeAbw5kQ&feature=player_embedded

Decided to give the Strong and Lean program a try. Posted my before pictures.

I'm just about to start this workout. I am switching from a routine that I've been doing for a while, with little results. My question is about Meals and protein intake. Is there a food and calorie that one should follow with this, or should i stick to the the food plan that I've been using with the my old routine. It's a 5 meal a day 2007 calories, 235 carb. 254 protein, daily intake.

day 3 of week 1 tomorrow and i already hurt like hell! Awesome!

Even with being a triathlete, this strength training is hell. BRING IT ON!