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  1. #1
    it's magic inside Cheekz's Avatar
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    muscle and fitness rock hard challenge 2011

    considering entering for the lulz...anyone else thinking about doing this?
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  2. #2
    healthy eating disorder AgentSkyhawk's Avatar
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    i got the magazine but i didn't read that portin yet..sounds cool though lol
    "You can train as hard as you want to, but without the right fuel supporting your training and recovery, you will never see the results that you should."-Iron Man

    Oh by the way...Size f*cking matters, in everything. Don't believe the hype. Size f*cking matters. Size DOESN'T matter to people who don't have any size, that's why they're like "oh size doesn't matter". SIZE, GIRTH, THICKNESS, EVERYTHING. Its a game of inches in life..add up all those inches, Victory muthaf*cker!-Greg Plitt
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  3. #3
    it's magic inside Cheekz's Avatar
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    i figured i might as well. i was gonna start my cut soon anyway, might as well get some added motivation. grand prize is $2,500 plus a package from BSN. nothing to lose
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  4. #4
    Registered User Bigman0053's Avatar
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    just picked up the issue with the Rock hard challenge. Did the first workout this morning. Heavy chest, shoulders, traps, tris....long ass workout and kicked my ass. Lets see what happens.
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  5. #5
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    thats great except you're going to be competing with cyclists
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  6. #6
    it's magic inside Cheekz's Avatar
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    i didnt enter the contest but i have been doing the workouts. i was skeptical at first because they dont look great on paper but they are actually pretty tough. my endurance and strength haev skyrocketed the past few weeks. its definitely a nice change of pace from what i had been doing
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  7. #7
    Registered User Arnold9000's Avatar
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    Originally Posted by Bigman0053 View Post
    just picked up the issue with the Rock hard challenge. Did the first workout this morning. Heavy chest, shoulders, traps, tris....long ass workout and kicked my ass. Lets see what happens.

    totally agree - Im doing the program now - I cant seem to ever finish the chest workout on time contraints .. its a long workout..
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  8. #8
    Registered User Arnold9000's Avatar
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    Originally Posted by Arnold9000 View Post
    totally agree - Im doing the program now - I cant seem to ever finish the chest workout on time contraints .. its a long workout..

    how do we know that our "essay" was received? I got the entry submitted pop up online, but I thought we were going to get an email confirm or something to that effect. Anyone get anything from MF after entering? Would suck if I look like Jay cutler on week 12 and find out I never entered . any thoughts?
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  9. #9
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    someone post workouts plz.
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  10. #10
    Registered User Bigman0053's Avatar
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    http://www.muscleandfitness.com/rock...1/training/375

    I didnt enter by i am also doing the workouts to change up my normal routine. I have finished the first week and I am starting week 2 tomorrow with Heavy Chest day which will be a solid 3 hour workout. All the other workouts dont take nearly as long
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  11. #11
    Registered User mister's Avatar
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    i always use this challenge to get me off my winter slump. i didn't enter the challenge but definitely working the program. there's no way i can keep up with the rest periods and cardio. definitely works. im thinking of getting the recommended supplements to keep me going in for the last 30mins.
    I can't stop, I won't stop. One more rep, One more set.
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  12. #12
    Registered User KMR's Avatar
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    Originally Posted by mister View Post
    i didn't enter the challenge but definitely working the program.
    Same here. The way I see it, it is a different program from the one I had been doing. I know someone who started doing it a month ago and has had great success with it so far. Just started it yesterday. Day 1 kicked my ass, but in a good way. Day 2 went well, too. Day 3 tomorrow should be fun, it being legs day. Hehe.
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  13. #13
    it's magic inside Cheekz's Avatar
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  14. #14
    Registered User kingribel's Avatar
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    Month 1 Cardio

    Can someone please post the cardio plan for Month 1 of the RHC? Thanks
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  15. #15
    it's magic inside Cheekz's Avatar
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    Originally Posted by kingribel View Post
    Can someone please post the cardio plan for Month 1 of the RHC? Thanks
    Week 1 - 15 min: 30 sec sprint, 30 sec jog
    Week 2 - 15 min: 30 sec sprint, 20 sec jog
    Week 3 - 15 min: 30 sec sprint, 15 sec jog
    Week 4 - 15 min: 40 sec sprint, 20 sec jog
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  16. #16
    it's magic inside Cheekz's Avatar
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    Here are some handy dandy workout cards for your printing and viewing pleasures...I made them to be 2x3 in. so you can keep it in your pocket while youre at the gym (did not include cardio)

    Phase 2:


    Phase 3:
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  17. #17
    Registered User mavlax20's Avatar
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    I'm doing some of these workouts as some extra workouts during this one program I am on. I want to hit the gym about 5-6 times a week, and with one program, I am doing 2-3 times a week, but I want to also do some exercises to really focus on gaining strength, instead of overall fitness. I do plan on doing the rock hard challenge workouts, however I have to adjust it a little, because with my job at a high school, I have the choice to either start the program in the beginning of summer, and finish during football season (which means no free time at all, just work and working out) or start the program in May, do month 1, then when school lets out, take off the 4 days that I will be at a conference, and then start month 2 when I get back, and be able to finish the entire program.

    I am going to finish the entire program, and I can't wait to do it. I did the Chest, Shoulders, Traps, Triceps heavy day today, and so far I feel good, however tomorrow I'll be sore. I'm going to wake up early to do the light Back, Biceps, Forearms workout, and I can't wait.
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  18. #18
    Registered User dstanley's Avatar
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    Thumbs up

    Originally Posted by Cheekz View Post
    Here are some handy dandy workout cards for your printing and viewing pleasures...I made them to be 2x3 in. so you can keep it in your pocket while youre at the gym (did not include cardio)
    These are great thanks.

    Could you please also post the Cardio for Phase 2 & 3?
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  19. #19
    Registered User Gatorgym's Avatar
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    Month 1 and 2

    Does anyone know where I can locate the actual magazines or articles that explains month 1 and 2? I am a bit fuzzy about the rest periods in between sets, not exercises...I am also fuzzy on how many days and when to do cardio.

    Any input is appreciated!
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  20. #20
    Registered User Gatorgym's Avatar
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    Any sightings of a Month 1 cheat sheet?
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  21. #21
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    PM me and let me know what info you need...I'll do my best to answer them.
    Goal: Get the elusive six pack while maintaining as much muscle as possible.
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  22. #22
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    Just stumbled on the article...excited to try it Next Week!;D Any progress pics?
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  23. #23
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    This looks interesting
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  24. #24
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    Been doing these workouts consistently for the past few months, but I've just started the program over again this week, the only thing I'm doing different is I added a power lifting bench press chart on chest days, great workout though they really set up each month to ready you for the next.
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    Originally Posted by vdubdan01 View Post
    Been doing these workouts consistently for the past few months, but I've just started the program over again this week, the only thing I'm doing different is I added a power lifting bench press chart on chest days, great workout though they really set up each month to ready you for the next.
    would you advise this for Bulking brah? (Given that I would follow a Bulk nutrition plan)
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  26. #26
    Registered User big__chris's Avatar
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    Originally Posted by rjc25 View Post
    would you advise this for Bulking brah? (Given that I would follow a Bulk nutrition plan)
    It comes with it`s own meal plan that you follow, it goes with the workouts.. Getting ready for the final stage, weeks 8-12.
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    it's magic inside Cheekz's Avatar
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    Originally Posted by rjc25 View Post
    would you advise this for Bulking brah? (Given that I would follow a Bulk nutrition plan)
    you could but it's not ideal. when bulking you need to lift heavier weight with longer rest periods, and this program is the opposite. at time you are doing basically 80 reps per set (tri-set with 30, 30, 20 reps) and they call for 45 seconds of rest

    if you want to try a muscle and fitness routine for bulking, check out their website or magazines, there are plenty to choose from
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    Less Time

    I didnt enter by i am also doing the workouts to change up my normal routine. I have finished the first week and I am starting week 2 tomorrow with Heavy Chest day which will be a solid 3 hour workout. All the other workouts dont take nearly as long[/QUOTE]

    I didn't enter the contest either, but I've been doing supersets on the heavy days and starting the rest period from the end of the set. It cuts down on workout duration and also incorporates some cardio into the lifting. Good luck!
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    Originally Posted by blantz View Post
    I didnt enter by i am also doing the workouts to change up my normal routine. I have finished the first week and I am starting week 2 tomorrow with Heavy Chest day which will be a solid 3 hour workout. All the other workouts dont take nearly as long
    I didn't enter the contest either, but I've been doing supersets on the heavy days and starting the rest period from the end of the set. It cuts down on workout duration and also incorporates some cardio into the lifting. Good luck![/QUOTE]

    what are the rest times for month three heavy and light?
    ANIMAL.
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    Saw... "reverse grip bench press" WTF, never done this and it seems extremely dangerous spotter or not.
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