Ripped, Rugged, and Dense

MJH · 06-20-2006, 10:09 PM

Even though I have used the Baby Got Back program in the past with great success, after talking with who wrote that program, I decided to switch it up a bit. Considering my goals and my current bodyfat % it seems that another program called Ripped, Rugged, and Dense would much better suit what I'm doing. This program is extremely low volume, but very high intensity and high frequency. The basic idea behind the program is one exercise per bodypart, and using the 5x5 principle.

The split that I'm going to be following is:

1- Horizontal Push/Pull
2- Quad Dominant Legs
3- Vertical Push/Pull
4- Hamstring Dominant Legs

And my workouts are going to have 10 working sets per workout, and 2 exercises each. I'm going to throw in abs and calves whenever, as I'm not too concerned with them at this point.

MJH · 06-20-2006, 10:10 PM

Monday; 6-19-2006

Horizontal Push/Pull

Flat DB Presses
100's x 5
100's x 5
100's x 5
100's x 5
100's x 4

Bentover Rows
255 x 5
255 x 5
255 x 5
255 x 4
255 x 4

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: hummus + crackers
Meal 2: MRP bar
Meal 3: grilled chicken tortillas, low-fat onion soup
Meal 4: 3 scoops of whey protein + 1.5 cups of skim milk + 4 tbsp. peanut butter
Meal 5: 2 tbsp. peanut butter

Total Calories: 2,462
Total (g) Protein: 211g
Total (g) Carbs: 161g
Total (g) Fat: 115g

Sleep- 7 hours.

Weight- 217 lbs.

I can't get over how much heavier I am than I was 3-4 days ago. Crazy how a few days not dieting can catch up to you so damn much.

MJH · 06-20-2006, 10:11 PM

Tuesday; 6-20-2006

Quad Dominant Legs

Leg Presses
500 x 5
500 x 5
500 x 5
500 x 5
500 x 5

Standing BB Curls
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

I'm going to increase my weights on both exercises because I finished all 5 sets of 5 without a problem at all. I'm probably going to bump up the weights on the leg presses to 530-550 and up to 100 on the BB curls.

Diet-

Preworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: 1% cottage cheese + non-fat yogurt
Meal 2: raw almonds
Meal 3: 6 tbsp. peanut butter
Meal 4: chicken + vegetables
Meal 5: yogurt drink

Total Calories: 2,456
Total (g) Protein: 203g
Total (g) Carbs: 188g
Total (g) Fat: 108g

Sleep- 7 hours.

topolo · 06-20-2006, 10:29 PM

Why do standing bb curls on quad day and not on vertical push/pull?

**P-funk** · 06-20-2006, 11:49 PM

Quote:

Originally Posted by topolo

Why do standing bb curls on quad day and not on vertical push/pull?

don't ask questions. he will start a new journal in about 2hrs.

bludevil · 06-21-2006, 10:39 AM

I've done the Ripped, Rugged and Dense routine. Your right, it was very intense. Strength went up nicely on this routine. Keep up the good work

MJH · 06-21-2006, 11:03 AM

topolo: On the quad dominant day I end up throwing in some biceps and on the hamstring day I throw in triceps. There's really no other way of hitting my arms, unfortunately.

P-funk: LOL, if you say so buddy.

bludevil: Awesome man, glad to hear it. I really think I'll respond nicely to this program, especially with how high the frequency is.

MJH · 06-21-2006, 11:06 AM

Wednesday; 6-21-2006

Vertical Push/Pull

Seated DB Presses
75's x 5
75's x 5
75's x 5
75's x 4
75's x 4

Pull-Ups
+35 x 5
+35 x 5
+35 x 4
+35 x 4
+35 x 3

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein, whole-grain french toast
Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal
Meal 1: 1% cottage cheese + non-fat yogurt
Meal 2: sunflower seeds
Meal 3: 2 scoops of whey protein + 3 tbsp. peanut butter + 1.5 cups skim milk
Meal 4: chicken + vegetables
Meal 5: 1 tbsp. peanut butter

Total Calories: 2,881
Total (g) Protein: 268g
Total (g) Carbs: 225g
Total (g) Fat: 100g

Sleep- 8 hours.

Weight- 207.5 lbs. Honestly I expected myself to be way higher, I'm not sure why I feel so f*cking fat.

MJH · 06-21-2006, 11:36 AM

Here is a current progress picture in my bathroom mirror, with my cell phone, lol. I'm weighing 207.5 lbs. today. My goal is right around 195 lbs. and shredded.

**CowPimp** · 06-21-2006, 08:58 PM

What kind of rest intervals are you using?

MJH · 06-21-2006, 11:09 PM

CowPimp: Lately I've been using around 1-2 minutes between sets. So my workouts have been lasting around an hour or so. Really not too bad at all, honestly. My workouts are very enjoyable on this program.

MJH · 06-22-2006, 09:12 PM

Thursday; 6-22-2006

Hamstring Dominant Legs

Seated Good Mornings
135 x 5
135 x 5
135 x 5
135 x 4
135 x 4

Skullcrushers
105 x 5
105 x 5
105 x 5
105 x 4
105 x 4

Cardio
10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline.

Diet-

Preworkout: 1 scoop of whey protein, whole-grain french toast
Postworkout: MRP shake
Meal 1: 1% cottage cheese + non-fat yogurt
Meal 2: sunflower seeds
Meal 3:
Meal 4:
Meal 5:

Total Calories:
Total (g) Protein:
Total (g) Carbs:
Total (g) Fat:

Sleep- 7-8 hours? Sleep was interrupted this morning by the girlfriend for some early AM cardio, lol. I wasn't planning on doing empty stomach cardio again but sometimes I have to make exceptions, hah.

Weight- 209 lbs. Strange that I am up 2.5 lbs., probably just holding a little water no big deal. I'm planning on getting back on Lipoderm-ULTRA starting tomorrow. The only other supplements that I'm taking are whey protein, fish oils, and Lipo-6 / ephedrine preworkout.

06-20-2006, 10:09 PM	#1
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Ripped, Rugged, and Dense Even though I have used the Baby Got Back program in the past with great success, after talking with who wrote that program, I decided to switch it up a bit. Considering my goals and my current bodyfat % it seems that another program called Ripped, Rugged, and Dense would much better suit what I'm doing. This program is extremely low volume, but very high intensity and high frequency. The basic idea behind the program is one exercise per bodypart, and using the 5x5 principle. The split that I'm going to be following is: 1- Horizontal Push/Pull 2- Quad Dominant Legs 3- Vertical Push/Pull 4- Hamstring Dominant Legs And my workouts are going to have 10 working sets per workout, and 2 exercises each. I'm going to throw in abs and calves whenever, as I'm not too concerned with them at this point. Last edited by MJH : 06-21-2006 at 11:07 AM.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-20-2006, 10:10 PM	#2
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Monday; 6-19-2006 Horizontal Push/Pull Flat DB Presses 100's x 5 100's x 5 100's x 5 100's x 5 100's x 4 Bentover Rows 255 x 5 255 x 5 255 x 5 255 x 4 255 x 4 Cardio 10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline. Diet- Preworkout: 1 scoop of whey protein + 1/2 cup of oatmeal Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal Meal 1: hummus + crackers Meal 2: MRP bar Meal 3: grilled chicken tortillas, low-fat onion soup Meal 4: 3 scoops of whey protein + 1.5 cups of skim milk + 4 tbsp. peanut butter Meal 5: 2 tbsp. peanut butter Total Calories: 2,462 Total (g) Protein: 211g Total (g) Carbs: 161g Total (g) Fat: 115g Sleep- 7 hours. Weight- 217 lbs. I can't get over how much heavier I am than I was 3-4 days ago. Crazy how a few days not dieting can catch up to you so damn much.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-20-2006, 10:11 PM	#3
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Tuesday; 6-20-2006 Quad Dominant Legs Leg Presses 500 x 5 500 x 5 500 x 5 500 x 5 500 x 5 Standing BB Curls 95 x 5 95 x 5 95 x 5 95 x 5 95 x 5 Cardio 10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline. I'm going to increase my weights on both exercises because I finished all 5 sets of 5 without a problem at all. I'm probably going to bump up the weights on the leg presses to 530-550 and up to 100 on the BB curls. Diet- Preworkout: 1 scoop of whey protein + 1/2 cup of oatmeal Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal Meal 1: 1% cottage cheese + non-fat yogurt Meal 2: raw almonds Meal 3: 6 tbsp. peanut butter Meal 4: chicken + vegetables Meal 5: yogurt drink Total Calories: 2,456 Total (g) Protein: 203g Total (g) Carbs: 188g Total (g) Fat: 108g Sleep- 7 hours.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-21-2006, 10:39 AM	#6
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	I've done the Ripped, Rugged and Dense routine. Your right, it was very intense. Strength went up nicely on this routine. Keep up the good work
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

06-21-2006, 11:03 AM	#7
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	topolo: On the quad dominant day I end up throwing in some biceps and on the hamstring day I throw in triceps. There's really no other way of hitting my arms, unfortunately. P-funk: LOL, if you say so buddy. bludevil: Awesome man, glad to hear it. I really think I'll respond nicely to this program, especially with how high the frequency is.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-21-2006, 11:06 AM	#8
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Wednesday; 6-21-2006 Vertical Push/Pull Seated DB Presses 75's x 5 75's x 5 75's x 5 75's x 4 75's x 4 Pull-Ups +35 x 5 +35 x 5 +35 x 4 +35 x 4 +35 x 3 Cardio 10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline. Diet- Preworkout: 1 scoop of whey protein, whole-grain french toast Postworkout: 1 scoop of whey protein + 1/2 cup of oatmeal Meal 1: 1% cottage cheese + non-fat yogurt Meal 2: sunflower seeds Meal 3: 2 scoops of whey protein + 3 tbsp. peanut butter + 1.5 cups skim milk Meal 4: chicken + vegetables Meal 5: 1 tbsp. peanut butter Total Calories: 2,881 Total (g) Protein: 268g Total (g) Carbs: 225g Total (g) Fat: 100g Sleep- 8 hours. Weight- 207.5 lbs. Honestly I expected myself to be way higher, I'm not sure why I feel so fcking fat. Last edited by MJH : 06-21-2006 at 11:08 PM.*
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-21-2006, 08:58 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	What kind of rest intervals are you using?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-21-2006, 11:09 PM	#11
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	CowPimp: Lately I've been using around 1-2 minutes between sets. So my workouts have been lasting around an hour or so. Really not too bad at all, honestly. My workouts are very enjoyable on this program.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

06-22-2006, 09:12 PM	#12
MJH Cutting Join Date: Mar 2006 Location: Delaware Posts: 190 Photos: 2	Thursday; 6-22-2006 Hamstring Dominant Legs Seated Good Mornings 135 x 5 135 x 5 135 x 5 135 x 4 135 x 4 Skullcrushers 105 x 5 105 x 5 105 x 5 105 x 4 105 x 4 Cardio 10 minutes of incline walking on the treadmill, 3.4 MPH at an 8% incline. Diet- Preworkout: 1 scoop of whey protein, whole-grain french toast Postworkout: MRP shake Meal 1: 1% cottage cheese + non-fat yogurt Meal 2: sunflower seeds Meal 3: Meal 4: Meal 5: Total Calories: Total (g) Protein: Total (g) Carbs: Total (g) Fat: Sleep- 7-8 hours? Sleep was interrupted this morning by the girlfriend for some early AM cardio, lol. I wasn't planning on doing empty stomach cardio again but sometimes I have to make exceptions, hah. Weight- 209 lbs. Strange that I am up 2.5 lbs., probably just holding a little water no big deal. I'm planning on getting back on Lipoderm-ULTRA starting tomorrow. The only other supplements that I'm taking are whey protein, fish oils, and Lipo-6 / ephedrine preworkout.
	"You are born small and weak... you die small and weak... how you look in between is up to you."

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