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

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


    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!!!

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    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!!
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    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!!!
    •   
       

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    Along for the journey.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
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    Quote Originally Posted by pembroke3355 View Post
    Along for the journey.
    HA HA THANK YOU SIR GOING TO GET ALL MY INFO AND PAGE UPDATED WITH ALL THE GREAT NEWS
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    Riding in.
    M.Ed. Ex Phys
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    I will follow along for sure.
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    With you all the way!!
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    Looking forward to watching this.. Good Luck Bro !
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    Quote Originally Posted by Rodja View Post
    Riding in.
    Quote Originally Posted by MrKleen73 View Post
    I will follow along for sure.
    Quote Originally Posted by DreamWeaver View Post
    With you all the way!!
    Quote Originally Posted by EustisPanther View Post
    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!!
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    Subscribed. For 5'8 you are a thick dude.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by smeton_yea View Post
    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!
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    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!!!
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    Quote Originally Posted by Mr Aestheticz View Post
    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.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
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    Quote Originally Posted by pembroke3355 View Post
    Nothing wrong with a good cardio session.
    YEAH UNTIL YOUR CARBS ARE NEXT TO NOTHING AND 3 OR 2 WEEKS OUT LOL!
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    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!!!
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    Quote Originally Posted by Mr Aestheticz View Post
    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.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
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    Quote Originally Posted by pembroke3355 View Post
    Keep killing it RJ.
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    Always doing well in here consumate pro in the making...
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by MrKleen73 View Post
    Always doing well in here consumate pro in the making...
    THANK YOU SIR GREATLY APPRECIATED TRYING TO BE GREAT!
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    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!!!
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    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!!!
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    SUNDAY 4/18/10

    CARDIO

    HIIT CARDIO 20 MIN

    ...EASY!!!
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    Nice workouts over the weekend. Great job.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
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    Quote Originally Posted by pembroke3355 View Post
    Nice workouts over the weekend. Great job.
    MY TIME IS PRECIOUS NONE OF IT IS WASTED!
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    Quote Originally Posted by Mr Aestheticz View Post
    MY TIME IS PRECIOUS NONE OF IT IS WASTED!
    Great job!!!
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
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    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!!!
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    Quote Originally Posted by Mr Aestheticz View Post
    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.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
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    How long does this training take you in the gym RJ?
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
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    Quote Originally Posted by pembroke3355 View Post
    Nice job bro.
    I TRY LOL!

    Quote Originally Posted by MrKleen73 View Post
    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!
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    Quote Originally Posted by Mr Aestheticz View Post
    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.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by Mr Aestheticz View Post
    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.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
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    Quote Originally Posted by pembroke3355 View Post
    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!
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    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!!!
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    Quote Originally Posted by Mr Aestheticz View Post
    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.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
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    Quote Originally Posted by pembroke3355 View Post
    Keep killing it bro.
    DEATH IS UPON THEM AN DTHEY DONT EVEN KNOW IT
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    WEDNESDAY 4/21/10

    CARDIO

    HIIT - 20 MIN

    ...EASY!!!
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    Quote Originally Posted by Mr Aestheticz View Post
    WEDNESDAY 4/21/10

    CARDIO

    HIIT - 20 MIN

    ...EASY!!!
    20 minutes of HIIT is good stuff.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
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    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!!!
  40. AI Sports Nutrition
    Board Sponsor
    A_I_Sports_Nutrition's Avatar
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    Sep 2007
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    Nice work bro.
    Ask me for samples of the new RecoverPRO and Maniac. 3Z is coming July 1st Facebook for more info and maybe a great deal on it coming.
    http://twitter.com/#!/TeamAISports
    http://www.facebook.com/AISportsNutrition
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