SimplyShreddedTV: Ripped To Shreds – Ross Dickerson

Shares 751

Quick Stats:

Age: 26
Height: 6’1” – 185 cm
Weight: 198 lbs – 90 kg

1

What was your lifestyle like prior to your transformation?

I was brought up in the US from a young age although originally from London. Having moved around a lot, finding the right direction and what I wanted to achieve in life was tough. Things changed when I moved back to London and joined a gym. From there I slowly started to learn and tried new things by observing others. I still train in the same gym I walked into as a 9 stone guy in 2009. Since being involved in BodyPower in April 2013, my commitment and enthusiasm for being an active part of the fitness industry took on a new direction as my energy levels and motivation grew.

I realized I could share my experiences and demonstrate how, with commitment and determination, anyone can dramatically increase their fitness levels and change their outlook on life.

2

What motivates you to keep going and push harder?

The feedback and support I get from everyone on social media has been amazing! It’s a two way street, I motivate them and they motivate me.

3

What is your next goal? Where do you see yourself this time next year?

I am working towards owning and operating a full scale gym. This will be my main focus for the next year, but I wouldn’t say a competition is out of the question either!

4

What is your current training philosophy?

Right now, I am focusing on building more muscle and bringing up my weak areas. I plan to build more muscle before I do another cut.

Full Routine:

Monday: Chest/Biceps

  • Flat Bench Press 4 x 10
  • Dumbbell Fly 3 x 10-12
  • Decline Dumbbell Press 4 x 10
  • Cable Fly 3 x 10-12
  • EZ-Bar Curl 4 x 10
  • Cable Robe Curls 3 x 10-12

Tuesday: Quads/Hamstrings

  • Leg Extension 4 x 10
  • Squats 4 x 10
  • Leg Press 4 x 10
  • Leg Curl 3 x 10
  • Deadlifts 4 x 10
  • Leg Curl 4 x 12

Wednesday: Abs

  • Decline Bench Oblique Crunch 4 x 12-15
  • Hanging Leg Raise 5 x 12-15
  • Cable Rope Crunch 3 x 20
  • Ab Machine 3 x 25-30

Thursday: Back/Triceps

  • Seated Row 3 x 10
  • T-Bar Row 4 x 10
  • Upper Back Row 3 x 12
  • Lateral Pulldown 4 x 10
  • Single Arm Close Grip Pulldown 3 x 12
  • Bench Dips 4 x 10
  • Dumbbell Overhead Extension 3 x 12
  • Cable Rope Extension 3 x 12

Friday: Shoulders/Traps

  • Dumbbell Shoulder Press 3 x 10
  • Arnold Press 4 x 10
  • Smith Machine Shoulder Press 3 x 12
  • Lateral Raise 3 x 12
  • Rear Delt Raise 3 x 12
  • Smith Machine Shrugs 4-5 x 12

Saturday: Cardio/Abs

  • Lower Crunch 3 x 15-20
  • Hanging Leg Raise 3 x 15-20
  • TRX or Normal Squat Thrusts 3 x 20-30
  • Swiss Ball Crunch 3 x 15-20
  • Russian Twist 3 x 20-30
  • V-Sit Crunch 3 x 15-20
  • Bicycle Crunch 3 x 20-30
  • Mountain Climbers 3 x 20-30

5

Favorite form of cardio?

I use HIIT to shed stubborn body fat for contest prep and when I’m cutting. Spinning is ideal for this because it allows a smooth transition between high intensity and resting phases.

Describe your cardio routine:

I perform 20 minutes of cardio. I warm up for 5 minutes and slowly increase the speed to a working heart rate of 50% max effort.

6

What is your approach to nutrition?

I keep it clean and simple. Eating clean 90% of the time makes a huge difference in my ability to keep my body fat down while I am bulking or cutting.

9

Do you bulk and cut or stay lean year round?

I rotate between bulking and cutting. Being a hard gainer, I’m always striving to build more muscle mass during the winter. My main bulk runs from November through February. Then, I make the transition to a cutting phase. I usually aim for an event in May, so I try to plan my cut accordingly.

Daily Diet:

Weights are dry/raw measure.

  • Meal 1: 2 ounces Oats, 1 Scoop Whey, 4 ounces Skim Milk, 4 ounces Water and 1 tablespoon Peanut Butter
  • Meal 2: 2 Whole Eggs and 3 Egg Whites
  • Meal 3: 3 ounces Almonds and 3 0unces Blueberries
  • Meal 4: 8 ounces Ground Turkey Breast, 4 0unces Onions, 4 0unces Peppers, 8 0unces Sweet Potato, 3-4 ounces Green Beans and 1 teaspoon Coconut Oil
  • Meal 5: 1 Apple and 2-3 tablespoons Peanut Butter
  • Meal 6: 3 ½ ounces Tuna and Salad
  • Meal 7: 7 ½ ounces Chicken Breast, 6 ounces Brown Rice, 2-3 ounces Snap Peas, 4 ounces Onions and 4 0unces Peppers
  • Meal 8: 1 Scoop Whey and 5-6 0unces Cottage Cheese or Fat-Free Greek Yogurt

7

What are your best 3 tips for someone looking to reach their goal physique?

  1. No excuses, train hard!
  2. Nutrition is key!
  3. Have a structured routine and be consistent.

10

Favorite Quote:

“The worst thing I could be is the same as everyone else.” “I’d hate that.” – Arnold Schwarzenegger

8

Facebook: https://www.facebook.com/DickersonRoss
Instagram: https://instagram.com/dickersonross/
Website: http://www.dickersonross.com/

Shares 751