1. Biography
• Name: Roger W. “ROCK” Lockridge
• Age: 28
• Height: 5’8”
• Weight (Contest): I don’t compete, but I diet down to 200 lbs. for photo shoots.
• Weight (Off-Season): 220 lbs.
• Body Fat: Don’t keep track of it. I measure progress by waist size. I wear 33 jeans.
• Hometown: Lewisburg, WV
• Gym: Greenbrier Valley Fitness
• Profession: Fitness Writer
2. What got you started in bodybuilding/fitness?
I got tired of being picked on by other people in school and not being able to keep a girlfriend. The girl I was seeing dumped me on my 18th birthday. I watched this movie called Body of Work and got inspired to go for it.
3. What keeps you motivated to train?
Nowadays, the fact that people have said that I inspired them to train or telling me thanks for helping them change their lives for the better. You can never have a bad day in the gym when you think about that.
4. What have you achieved in the fitness industry?
I have never competed onstage, but I have won a couple of bench contests in the area. I am most known for writing. I was named 2009 Bodybuilding.com Male Writer of the Year, which, along with the female writing award, is the biggest writing award in the fitness industry. I also won World Physique Writer of the Year and Team Member of the Year for 2009. In 2010, my group ROCKIVATION was named Bodybuilding.com’s January 2010 Group of the Month. I am honored to be featured as one of MuscleDog.com’s Transformation Stories.
5. What workout plan has worked best for you?
Recently, I have been using Hany Rambod’s FST-7 system. It is intense and high volume. Each workout is a challenge. You end the session with 7 sets of 8-12 reps with only 30-45 seconds rest.
6. What does your pre and post workout nutrition consist of?
I train in the morning so I eat breakfast first. Normally I eat egg whites and oatmeal. About 30 minutes before I train, I take Jack 3d. It is a killer pre workout product. As far as my post-workout goes, I take Vitargo before I leave the gym. Once I get home, I have a protein smoothie that my fiancée fixes.
7. What is your philosophy about cardio?
I do it first thing in the morning or after training. I normally do it 4-5 days a week and 30-45 minutes per session.
8. What is your philosophy about weight training?
Go heavy, but with good form. Don’t waste time either. Get in, train hard and get out.
9. Do you prefer HIIT or steady state cardio?
I do both. Keeping it fresh both keeps me motivated and keeps my body from adapting.
10. What are your top 5 favorite exercises?
Bench, squats, dumbbell preacher curls, one arm rows and seated dumbbell presses.
11. What is your philosophy about nutrition?
I eat six meals a day, a lot of protein (about 300 grams a day) and moderate carbs. But I won’t eat carbs after the 4th meal so I can get leaner for shoots. My next one is on my 29th birthday which is June 29th.
12. What nutrition plan has worked best for you?
The one I just described. It has worked for a long time and if it ain’t broke, don’t fix it.
13. What is your favorite cheat food?
Burgers.
14. What is your favorite health food?
My fiancée’s protein smoothies. I recover in no time when I take one after training. She takes two scoops of protein powder (vanilla) and mixes it with V8 Splash (Tropical or Orange) and fruit. They taste just like fruit smoothies, only they are healthier because of the protein powder.
15. What supplements have given you the greatest gains?
I am a big believer in multis. I take Opti-Men by ON. Pre-workout I just finished taking EVP by Evogen and it will stay in my plan from now on. Xtend by Scivation is great for while you are training. I take Vitargo after training. I also use both Whey and Casein by ON.
16. Which tools have helped you most with your nutrition and training?
The blogs I write serve as both a log and motivation. Knowing people are keeping tabs on me keeps me going.
17. Have online resources (social networks) helped you in your training? If so, what are they and how have they helped you?
Early on, I read a lot of magazines to get what info I have learned. MuscleDog.com is a great source for anyone needing to learn about training and nutrition. Wish it was around when I started.
18. Where is the first place you turn to when looking for training / fitness / nutrition advice?
I am always learning from people who are both experts in the industry and just regular folks that have trained hard for years. Whether they are on MuscleDog, go to the gym I train at or if they an offer me anything, I am very receptive.
19. Who are your favorite fitness/bodybuilder competitors or role models?
Bodybuilders would be Ronnie Coleman and Branch Warren. Role models would be Kris Gethin, Hany Rambod and Bill Phillips.
20. What obstacles have you had to overcome (injury, illness, relationships etc.)?
In 2008, I got injured working at a home improvement store and couldn’t train. I also lost my job. I was depressed and got up to over 260 lbs. In 2009, I realized enough was enough and I had to get back on track, so I got focused again and started writing the blog to ensure I wouldn’t get off track again. The rest is history.
21. What was the biggest mistake you made when you first started training?
Not resting. I was so enthusiastic and trained for hours at a time. I realized rest meant growth and backed off.
22. What tips would you give to a beginner?
Stay motivated, don’t quit, and rest. Eventually you will get there if you want it bad enough and follow that advice.
23. What are your future fitness goals?
I may do a contest, I haven’t decided yet. I do know that I want to help as many people as I can get in the best shape of their lives. I didn’t have much help when I started and I know all too well that it is much more difficult to do this when you are on your own. Helping others meet their goals is all I need to show what I am doing is meaningful.
24. Where can we find you on MuscleDog.com?
Check out my profile here and be sure to add me as a friend when you find me. The more friends, the merrier. Be sure to check out my photo gallery there as well, where my before and after pics are displayed.
