Mr. Aestheticz 2010 Po-Card Journey..."BELIEVE AND BECOME"!

[Mr Aestheticz]

I am a firm believer that everyone and anyone lives for a purpose, some know what it is and others do not. I am who know knows and strongly believes in my purpose here on this planet.

I may not become the world's greatest natural bodybuilder, and I may not change the name, game, and face of the sport, but I DO PROMISE that I will be a force in it.

It is here after 2 whole years of taking off to improve, do, and give it all that i can in order to be better. I faced many trials and tribulations on the path/road to now, a lot of heart break, fear, pain, and sorrow. But also joy, blessings, joy, and prayers.

20 weeks starting from today 4/12/10 I will begin my voyage and my journey to earning my IFPA Pro-Card, no breaks, no excuses, and no bull****. Always have faith and truth in yourself and you will never be stopped, as for meone thing I know about myself is.....

IF I BELIEVE THEN I WILL BECOME!!!

Do you believe?

"YOU WILL NOT OUT WORK ME, 2010 PRO-CARD LET'S GO!!!

...EASY!!!

 

[Mr Aestheticz]

MONDAY 4/12/10

UPPER POWER

CHEST, BACK, SHOULDERS, TRAPS

ABS

FLAT BENCH LEG RAISES - 3 X 12 - 15 REPS W/ V-UP CRUNCHES - 3 SETS X 10 -12 REPS

CHEST

BB FLAT PRESS - 3 X 5 REPS

BACK

DEADS - 3 X 5 REPS

SHOULDERS

SEATED SMITH MACHINE PRESS - 3 X 5 REPS

TRAPS

BB SHRUGS - 3 X 5 REPS

CARDIO

20 MIN TREADMILL

NOTES

- Before every exercise I would do a real good warm up and stretch of 4 sets 15, 12, 10, 8 or 6, just trying to really warm up the muscles and fill them with a bit of blood before doing the movements.
- Also I dropped the weight a bit to adjust my body to the high rep warm up and the carb adjustment.
-Other than that had a great lift and great first day, lower power tonite.

...EASY!!

 

[Mr Aestheticz]

TUESDAY 4/13/10

LOWER POWER

QUADS, HAMS, CALVES

QUADS

BB SQUATS - 3 SETS X 5 REPS

HAMS

SLDLS - 3 SETS X 5 REPS

CALVES

STANDING CALF RAISES - 5 SETS X 8 REPS

CARDIO

NONE

NOTES

- Same deal with warming up did 4 sets of warm -ups x 15, 12, 10, 8 before hopping into my working sets
- Had a real strong session again dropped back on some weight to get my body to adjust to things felt real good though.

...EASY!!!

 

[A_I_Sports_Nutrition]

Along for the journey.

 

[Mr Aestheticz]

Along for the journey.

HA HA THANK YOU SIR GOING TO GET ALL MY INFO AND PAGE UPDATED WITH ALL THE GREAT NEWS :fest30:

 

[Rodja]

Riding in.

 

[MrKleen73]

I will follow along for sure.

 

[DreamWeaver]

With you all the way!!

 

[EustisPanther]

Looking forward to watching this.. Good Luck Bro !

 

[Mr Aestheticz]

Riding in.

I will follow along for sure.

With you all the way!!

Looking forward to watching this.. Good Luck Bro !

THANK YOU ALL FOR THE SUPPORT AND COMING THROUGH THIS TRULY DOES MEAN A LOT TO ME!

TRYING TO MAKE BIG THINGS GO DOWN!!

 

[John Smeton]

Subscribed. For 5'8 you are a thick dude.

 

[Mr Aestheticz]

Subscribed. For 5'8 you are a thick dude.

HA HA THANKS BROTHA TRYING TO STICK ON AS MUCH HIGH QUALITY BEEF AS I CAN!

 

[Mr Aestheticz]

WEDNESDAY 4/14/10

CARDIO

HIIT TREAMILL X 20 MINUTES

NOTES

WAS OFF FROM WEIGHT BUT NOT DOING WORK COMPLETELY DID SOME HIT CARDIO, FELT GOOD GOT A GOOD SWEAT IN JUST ANOTHER DAY ON THE GRIND

...EASY!!!

 

[A_I_Sports_Nutrition]

WEDNESDAY 4/14/10

CARDIO

HIIT TREAMILL X 20 MINUTES

NOTES

WAS OFF FROM WEIGHT BUT NOT DOING WORK COMPLETELY DID SOME HIT CARDIO, FELT GOOD GOT A GOOD SWEAT IN JUST ANOTHER DAY ON THE GRIND

...EASY!!!

Nothing wrong with a good cardio session.

 

[Mr Aestheticz]

Nothing wrong with a good cardio session.

YEAH UNTIL YOUR CARBS ARE NEXT TO NOTHING AND 3 OR 2 WEEKS OUT LOL!

 

[Mr Aestheticz]

THURSDAY 4/15/10

UPPER HYPER

CHEST, TRAPS, BI'S

ABS

OBLIQUE CABLE CRUNCHES - 3 SETS 12 - 15 REPS

CHEST

BB INCLINE PRESS - 3 SETS X 10 - 12 REPS

DB INCLINE PRESS + FLY - 3 SETS X 12 REPS

DB FLAT PRESS - 2 SETS X 12 REPS

PEC DECK FLIES - 3 SETS X 10 - 12 REPS

TRAPS

DB SHRUGS - 2 SETS X 12 - 15 REPS

BB REVERSE SHRUGS - 2 SETS X 12 - 15 REPS

BI'S

BB CURLS - 3 SETS X 10 - 12 REPS

PIN WHEEL CURLS - 3 SETS X 10 - 12 REPS

STANDING EZ BAR PREACHER CURLS - 3 SETS X 10 - 12 REPS

CARDIO

20 MIN ELYPTICAL

...EASY!!!

 

[A_I_Sports_Nutrition]

THURSDAY 4/15/10

UPPER HYPER

CHEST, TRAPS, BI'S

ABS

OBLIQUE CABLE CRUNCHES - 3 SETS 12 - 15 REPS

CHEST

BB INCLINE PRESS - 3 SETS X 10 - 12 REPS

DB INCLINE PRESS + FLY - 3 SETS X 12 REPS

DB FLAT PRESS - 2 SETS X 12 REPS

PEC DECK FLIES - 3 SETS X 10 - 12 REPS

TRAPS

DB SHRUGS - 2 SETS X 12 - 15 REPS

BB REVERSE SHRUGS - 2 SETS X 12 - 15 REPS

BI'S

BB CURLS - 3 SETS X 10 - 12 REPS

PIN WHEEL CURLS - 3 SETS X 10 - 12 REPS

STANDING EZ BAR PREACHER CURLS - 3 SETS X 10 - 12 REPS

CARDIO

20 MIN ELYPTICAL

...EASY!!!

Keep killing it RJ.

 

[Mr Aestheticz]

Keep killing it RJ.

:AR15firing:

 

[MrKleen73]

Always doing well in here consumate pro in the making...

 

[Mr Aestheticz]

Always doing well in here consumate pro in the making...

THANK YOU SIR GREATLY APPRECIATED TRYING TO BE GREAT!

 

[Mr Aestheticz]

FRIDAY 4/16/10

UPPER HYPER

BACK, SHOULDERS, TRI'S

ABS

CABLE OBLIQUE CRUNCHES - 3 X 12 - 15 REPS

BACK

HS PULL DOWN - 3 SETS X 10 - 12 REPS

BB ROWS - 3 SETS X 10 - 12 REPS

DB ROWS - 2 SETS X 10 - 12 REPS

UNDERGRIP PULL DOWNS - 2 SETS X 10 - 12 REPS

SEATED CABLE ROWS - 2 SETS X 10 - 12 REPS

SHOULDERS

REVERSE PEC DECK FLY - 3 SETS X 10 - 12 REPS

DB SHOULDER PRESS - 3 SETS X 10 - 12 REPS

INCLINE BENCH SUPPORTED ISO LATERAL RAISES - 3 SETS X 12 REPS

TRIS

BB SKULLS - 3 SETS X 10 - 12 REPS

DB ISO OVER HEAD EXTENSIONS - 3 SETS X 12 REPS

ROPE EXTENSIONS - 3 SETS X 10 - 12 REPS

CARDIO

20 MIN TREADMILL

...EASY!!!

 

[Mr Aestheticz]

SATURDAY 4/17/10

LOWER HYPER

QUADS, HAMS, CALVES

ABS

KNEELING CABLE CRUNCHES - 4 SETS X 12 REPS

QUADS

EXTENSIONS - 4 SETS X 10 - 12 REPS

HACK SQUATS - 4 SETS X 10 - 12 REPS

LEG PRESS - 2 SETS X 12 - 15 REPS

HAMS

LYING LEG CURLS - 4 SETS X 10 X 12 REPS

HAM GLUTE RAISES - 4 SETS X 10 - 12 REPS

KNEELING ISO LEG CURLS - 2 SETS X 12 - 15 REPS

CALVES

SEATED CALF PRESSES - 4 SETS X 12 REPS

CARDIO

NONE

...EASY!!!

 

[Mr Aestheticz]

SUNDAY 4/18/10

CARDIO

HIIT CARDIO 20 MIN

...EASY!!!

 

[A_I_Sports_Nutrition]

Nice workouts over the weekend. Great job.

 

[Mr Aestheticz]

Nice workouts over the weekend. Great job.

MY TIME IS PRECIOUS NONE OF IT IS WASTED!

 

[A_I_Sports_Nutrition]

MY TIME IS PRECIOUS NONE OF IT IS WASTED!

Great job!!!

 

[Mr Aestheticz]

4/19/10

UPPER POWER

CHEST, BACK, SHOULDERS, TRAPS

ABS

LYING BENCH LEG RAISES - 3 SETS X 12 - 15 REPS W/ V-UP CRUNCHES - 3 SETS X 10 - 12 REPS

CHEST

BB FLAT BENCH - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

BACK

DEADLIFTS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

SHOULDERS

SEATED SMITH PRESS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

TRAPS

BB SHRUGS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

CARDIO

20 MIN TREADMILL

...EASY!!!

 

[A_I_Sports_Nutrition]

4/19/10

UPPER POWER

CHEST, BACK, SHOULDERS, TRAPS

ABS

LYING BENCH LEG RAISES - 3 SETS X 12 - 15 REPS W/ V-UP CRUNCHES - 3 SETS X 10 - 12 REPS

CHEST

BB FLAT BENCH - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

BACK

DEADLIFTS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

SHOULDERS

SEATED SMITH PRESS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

TRAPS

BB SHRUGS - 3 SETS X 5 REPS
* 3 WARM UP SETS 12, 10, 8

CARDIO

20 MIN TREADMILL

...EASY!!!

Nice job bro.

 

[MrKleen73]

How long does this training take you in the gym RJ?

 

[Mr Aestheticz]

Nice job bro.

I TRY LOL!

How long does this training take you in the gym RJ?

UMMMM W/O CADIO 40 - 45 MIN W/ CARDIO 60 - 65 MIN

IM THE TYPE OF PERSON WHO LIKES TO GET IN AND OUT AS FAST AS POSSIBLE LOL!

 

[DreamWeaver]

I TRY LOL!



UMMMM W/O CADIO 40 - 45 MIN W/ CARDIO 60 - 65 MIN

IM THE TYPE OF PERSON WHO LIKES TO GET IN AND OUT AS FAST AS POSSIBLE LOL!

As do we all, the frequency of your workouts must be a bit higher though. I am doing more volume per workout now but only 3 days per week. I still like to try and get it in under an hour though. Day 1 is really the only day that should push that limit.

 

[A_I_Sports_Nutrition]

I TRY LOL!



UMMMM W/O CADIO 40 - 45 MIN W/ CARDIO 60 - 65 MIN

IM THE TYPE OF PERSON WHO LIKES TO GET IN AND OUT AS FAST AS POSSIBLE LOL!

It is clear that however you do your training it works well.

 

[Mr Aestheticz]

It is clear that however you do your training it works well.

thi is very true to eash is own right what works fo rme doesnt for everybody else and vice versa!

 

[Mr Aestheticz]

TUESDAY 4/20/10

LOWER POWER

QUADS, HAMS, CALVES

QUADS

BB SQUATS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

HAMS

BB SLDLS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

CALVES

STANDING CALF RAISES - 5 SETS X 8 REPS

CARDIO

NONE

...EASY!!!

 

[A_I_Sports_Nutrition]

TUESDAY 4/20/10

LOWER POWER

QUADS, HAMS, CALVES

QUADS

BB SQUATS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

HAMS

BB SLDLS - 3 SETS X 5 REPS
*3 WARM UP SETS 12, 10, 8

CALVES

STANDING CALF RAISES - 5 SETS X 8 REPS

CARDIO

NONE

...EASY!!!

Keep killing it bro.

 

[Mr Aestheticz]

Keep killing it bro.

DEATH IS UPON THEM AN DTHEY DONT EVEN KNOW IT :smite:

 

[Mr Aestheticz]

WEDNESDAY 4/21/10

CARDIO

HIIT - 20 MIN

...EASY!!!

 

[A_I_Sports_Nutrition]

WEDNESDAY 4/21/10

CARDIO

HIIT - 20 MIN

...EASY!!!

20 minutes of HIIT is good stuff.

 

[Mr Aestheticz]

THURSDAY 4/22/10

UPPER HYPER

CHEST, TRAPS, BI'S

ABS

OBLIQUE CABLES CRUNCHES - 3 SETS X 12 - 15 REPS

CHEST

BB INCLINE PRESS - 3 SETS X 10 - 12 REPS

DB INCLINE PRESS + FLY - 3 SETS X 10 - 12 REPS

DB FLAT PRESS - 2 SETS X 10 - 12 REPS

PEC DECK FLIES - 3 SETS X 10 - 12 REPS

TRAPS

DB SHRUGS - 2 SETS X 12 - 15 REPS

BB REVERSE SHRUGS - 12 - 15 REPS

BI'S

BB CURLS - 3 SETS X 10 - 12 REPS

PIN WHEEL CURLS - 3 SETS X 10 - 12 REPS

STANDING PREACHER EZ BAR CURLS - 3 SETS X 10 - 12 REPS

CARDIO

NONE

...EASY!!!

 

[A_I_Sports_Nutrition]

Nice work bro.

 

[Mr Aestheticz]

Nice work bro.

THANKS BRO BUT I THOUGH TU SAID "very nice"?

LOL!

 

[Mr Aestheticz]

Friday 4/23/10

upper hyper

back, shoulders, tri's

BACK

hs lat pull down - 3 sets x 10 - 12 reps

bb rows - 3 sets x 10 - 12 reps

db rows - 2 sets x 10 - 12 reps

undergrip pull downs - 2 sets x 10 - 12 reps

seated cable rows - 2 sets x 10 - 12 reps

SHOULDERS

reverse pec deck fly - 3 sets x 12 reps

db shoulder press - 3 sets x 10 - 12 reps

incline bench supported iso lateral raises - 3 sets x 12 reps

TRI'S

bb skulls - 3 sets x 10 - 12 reps

db iso over head extensions - 3 sets x 12 reps

rope extensions - 3 sets x 10 - 12 reps

...EASY!!!

 

[Mr Aestheticz]

Saturday 4/24/10

lower hyper

quads, hams, calves

ABS

kneeling cable crunches - 4 sets x 12 reps

QUADS

extensions - 4 sets x 10 - 12 reps

hack squats - 4 sets x 10 - 12 reps

leg press - 2 sets x 12 - 15 reps

HAMS

lying leg curls - 4 sets x 10 x 12 reps

ham glute raises - 4 sets x 10 - 12 reps

kneeling iso leg curls - 2 sets x 12 - 15 reps

CALVES

seated calf presses - 4 sets x 12 reps

CARDIO

none

...easy!!!

 

[Mr Aestheticz]

SUNDAY 4/25/10

CARDIO

hiit - 20 min

...easy!!!

 

[A_I_Sports_Nutrition]

Saturday 4/24/10

lower hyper

quads, hams, calves

ABS

kneeling cable crunches - 4 sets x 12 reps

QUADS

extensions - 4 sets x 10 - 12 reps

hack squats - 4 sets x 10 - 12 reps

leg press - 2 sets x 12 - 15 reps

HAMS

lying leg curls - 4 sets x 10 x 12 reps

ham glute raises - 4 sets x 10 - 12 reps

kneeling iso leg curls - 2 sets x 12 - 15 reps

CALVES

seated calf presses - 4 sets x 12 reps

CARDIO

none

...easy!!!

Good workout RJ.

 

[Mr Aestheticz]

Good workout RJ.

YEAH STILL SOME FAT SITTING ON TOP BUT CAN SEE THERE IS SOM POSSIBLE FEATHERING DEVELOPING >):shocked:

 

[Rodja]

Just curious, how much weight are you using?

 

[Mr Aestheticz]

Just curious, how much weight are you using?

HA HA WEIGHT REALLY DOESNT MATTER TO ME BUT JUST FO RYOU I WILL POST NUMBER FROM LAST NIGTH HOW BOUT THAT

 

[Mr Aestheticz]

MONDAY 4/26/10

UPPER POWER

CHEST, BACK, TRAPS, SHOULDERS

ABS

LYING BENCH LEG RAISES 3 SETS X 12 - 15 W/ V-UP CRUNCHES 3 SETS X 12

CHEST

BB FLAT PRESS - 3 SETS X 5 REPS
*FINISHED WITH 275

BACK

DEADS - 3 SETS X 5 REPS
*FINISHED WITH 405

SHOULDERS

SEATED SMITH PRESSES - 3 SETS X 5 REPS
*FINISHED WITH 235

TRAPS

BB SHRUGS - 3 SETS X 5 REPS
*FINISHED W/ 365

CARDIO

NONE

NOTES
*I have dropped 3 lbs in 2 weeks so that is 1.5lbs per week , slowly on track, trying to save last minute droppage down the road to preserve as much lbm as possible, but as of right now looking good

...EASY!!!

 

[A_I_Sports_Nutrition]

MONDAY 4/26/10

UPPER POWER

CHEST, BACK, TRAPS, SHOULDERS

ABS

LYING BENCH LEG RAISES 3 SETS X 12 - 15 W/ V-UP CRUNCHES 3 SETS X 12

CHEST

BB FLAT PRESS - 3 SETS X 5 REPS
*FINISHED WITH 275

BACK

DEADS - 3 SETS X 5 REPS
*FINISHED WITH 405

SHOULDERS

SEATED SMITH PRESSES - 3 SETS X 5 REPS
*FINISHED WITH 235

TRAPS

BB SHRUGS - 3 SETS X 5 REPS
*FINISHED W/ 365

CARDIO

NONE

NOTES
*I have dropped 3 lbs in 2 weeks so that is 1.5lbs per week , slowly on track, trying to save last minute droppage down the road to preserve as much lbm as possible, but as of right now looking good

...EASY!!!

Very nice bro.