RR&D2.0 info request

[Phitz]

I apologize, it's been a very long time since I last posted. Just as a quick update, in the past 18 months I've completed HGM with a 4 month sidetrack to S2B squeezed in between phases 6 and 7. This actually turned out to be a rather good combination and suited my goals at the time. I've gone from 135lbs to a decent 170lbs and have spent the last 2 to 3 months working a simple “big 5” wave-loading routine of my own making just to solidify the gains. Now I feel like I'm ready cut and try and loose the small amount of flab I put on during the bulking phases.


On to my question/request -- I was hoping to try the RR&D 2.0 program but it seems that the Rugged Magazine website is down. I know it is a 5 day per week program with around 2 combination exercises per day on a 5x5 rep scheme but, unfortunately, I did not print out the actual exercise list the last time a was able to access the web page. Does anyone happen to have the daily routines on hand? Would appreciate if you could either paste them in this thread or PM me.


Thank you!

[Kevin Larrabee]

Day 1 (Chest and Biceps)

A1) 30-degree incline DB Bench Press
A2) Incline Bicep Curls






Day 2 (Quad Dom Legs and Calves)

A1) Narrow Stance Squat
A2) Calve Press in a Leg Press Machine






Day 3 (Back and Triceps)

A1) Pullups
A2) Dips






Day 4 (Hip Dom Legs and Shoulders)

A1) Deadlift
A2) Standing DB Military Press






Day 5 Off

The set/rep scheme for all exercises is 5x5; if you are unfamilar with this type of set up, here is how to perform it:

Your starting weight should be your 5RM. Due to neuromuscular fatigue, you will most likely NOT be able to get 5 reps on your 4th or 5th set. For example, your first bench press workout may look like this:

200 x 5

200 x 5

200 x 5

200 x 4

200 x 3

[Phitz]

Wow, I think you posted the answer before I even finished typing the request. Thanks, Kevin!


Reading through the routine I might have been mistaken about the 5 day per week schedule. Am I correct in reading that Day 5 is the only rest day? Meaning one day of rest on the 5th day and then starting the routine over again? Just want to confirm that. Thanks

[Kevin Larrabee]

Originally Posted by Phitz

Wow, I think you posted the answer before I even finished typing the request. Thanks, Kevin!


Reading through the routine I might have been mistaken about the 5 day per week schedule. Am I correct in reading that Day 5 is the only rest day? Meaning one day of rest on the 5th day and then starting the routine over again? Just want to confirm that. Thanks

Correct

[Phitz]

Perfect. Thanks again!

[Kevin Larrabee]

NP dude, hope it goes well.

[Alextown]

here's a link to the log (as well as several others too)

http://www.lax-it.ca/hgm/routines/

I'm going to back to RR&Dv2.0 starting Monday. Have to burn off a little before my vacation in San Diego....plus I really like the w/o. Good luck with the w/o Phitz

[Phitz]

Alextown, that's a nice stash of log files and info that you have there. Thanks for sharing the link!

I might take a look at a few of the other workouts you have uploaded if you don't mind. Should be enough to keep me busy for the next 18 months...

[Alextown]

wish they were mine, but the site belongs to Laxcdn, a fine resident of JPFitness too.