IFPA Pro RJ "Mr. Aestheticz" Perkins off-season log......"Where One Journey Ends Anot - AnabolicMinds.com - Page 2

IFPA Pro RJ "Mr. Aestheticz" Perkins off-season log......"Where One Journey Ends Anot

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    Monday 11/15/10

    Monday – Heavy Upper

    Back
    1. BB Rows - 3 sets x 6 - 10 reps
    2. Pull-Ups - 3 sets 6 - 10 reps
    3. Cable Rows - 3 sets - 6-10 reps

    Shoulders
    1. DB Press - 3 sets 6 - 10 reps

    Chest
    1. Incline DB Press – 3 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Cardio: 30 min stepmill

    ...EASY!!!!

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    Tuesday 11/16/10

    Tuesday – Lower Heavy

    Quads
    1. Squats - 3 sets x 6-10 reps
    2. Extensions – 3 sets x 6–10 reps

    Hamstrings
    1. SLDL's - 3 sets x 6-10 reps
    2. Lying leg Curls – 3 sets x 6-10 reps

    Calves
    1. Standing Raise – 3 sets x 6-10 reps
    2. Calf Press – 2 sets x 10-12 reps

    Cardio: None

    ...EASY!!!
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    Wednesday 11/17/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
    •   
       

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    Thursday 11/18/10

    Thursday – Back and Chest

    Back
    1. Rack Chins - 3 sets x 8-12 reps
    2. DB Rows – 3 sets x 8-12 reps
    3. Cable Rows - 3 sets x 8-12 reps
    4. DB Pullover - 2 sets x 12 reps

    Chest
    1. DB Press - 3 sets x 8-12 reps
    2. Incline Press – 3 sets x 8-12 reps
    3. Cable Flies - 3 sets x 12 reps

    Cardio: 30 min stepmill

    ...EASY!!!
  5. Advanced Member
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    Friday 11/19/10

    Friday – Legs

    Quads
    1. Front Squats - 3 sets x 8-12 reps
    2. Lunges – 3 sets x 8-12 reps
    3. Extensions - 3 sets x 8-12 reps

    Ham's
    1. Leg Curls - 3 sets x 8-12 reps
    2. Kneeling Iso Curl – 3 sets x 8-12 reps

    Calves
    1. Standing Calf Raise - 3 sets x 8-12 reps
    2. Seated Calf Raise – 3 sets x 8-12 reps

    Cardio: none

    ...EASY!!!
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    Saturday 11/20/10

    I normally do Shoulders and Arms but it was the Mrs birthday, I had planned on going to the gym really early to get it over and done with early, BUT she woke up along with me and I made her fave bfast choc chip pancakes and we just really sat at bfast and talked and I decided this was her day and was more important to her than the gym was to me so I f$%k it she deserves all my time today.

    I surprised her with a day at the spa....TOTALLY SURPRISED AND CAUGHT HER OFF GUARD, told her we were going grocery shopping and instead pulled up to the spa saying HAPPY BDAY

    Got he the works massage, steam treatment, the works!!!

    She deserved everything she got and all of my time as she always supports me and respects me going to the gym and eating this and that and not doing what she wants, she puts up soooooo much and the gym will always be there and she means more to me than anything!
  7. Advanced Member
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    Sunday 11/21/10

    Sunday – Heavy Upper

    Back
    1. BB Rows - 3 sets x 6 - 10 reps
    2. Pull-Ups - 3 sets 6 - 10 reps
    3. Cable Rows - 3 sets - 6-10 reps

    Shoulders
    1. DB Press - 3 sets 6 - 10 reps

    Chest
    1. Incline DB Press – 3 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Cardio: 30 min stepmill

    ...EASY!!!!
  8. Advanced Member
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    Monday 11/22/10

    Monday – Lower Heavy

    Quads
    1. Squats - 3 sets x 6-10 reps
    2. Extensions – 3 sets x 6–10 reps

    Hamstrings
    1. SLDL's - 3 sets x 6-10 reps
    2. Lying leg Curls – 3 sets x 6-10 reps

    Calves
    1. Standing Raise – 3 sets x 6-10 reps
    2. Calf Press – 2 sets x 10-12 reps

    Cardio: None

    ...EASY!!!
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    Tuesday 11/23/10

    Tuesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
  10. Advanced Member
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    Wednesday 11/24/10

    Wednesday – Back and Chest

    Back
    1. Rack Chins - 3 sets x 8-12 reps
    2. DB Rows – 3 sets x 8-12 reps
    3. Cable Rows - 3 sets x 8-12 reps
    4. DB Pullover - 2 sets x 12 reps

    Chest
    1. DB Press - 3 sets x 8-12 reps
    2. Incline Press – 3 sets x 8-12 reps
    3. Cable Flies - 3 sets x 12 reps

    Cardio: 30 min stepmill

    ...EASY!!!
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    Thursday 11/25/10

    Thanksgiving Day!

    No gym for the kid it doesn't open till 9am today but I have to work and I start work at 9 and get off at 5 today and the gym is closing at 2 so it is also closing to early for me to go. All good though I'm gonna enjoy the day off, make the best of my day at work, just thankful to have a job at all, and can not wait to enjoy the Mrs cooking.

    I am a pro now and have to conscious of what I eat and go about things but I dieted for 6 months and diet year round and this only comes twice a year so I am eating as much as i physically can. Everyone enjoy the day and the food but most importantly enjoy your family and friends give thanks and feel blessed. Also make sure to pray for those who do not homes to go to, hot food to eat, or family to appreciate.

    Happy Thanksgiving!
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    Friday 11/26/10

    Friday – Legs

    Quads
    1. Front Squats - 3 sets x 8-12 reps
    2. Lunges – 3 sets x 8-12 reps
    3. Extensions - 3 sets x 8-12 reps

    Ham's
    1. Leg Curls - 3 sets x 8-12 reps
    2. Kneeling Iso Curl – 3 sets x 8-12 reps

    Calves
    1. Standing Calf Raise - 3 sets x 8-12 reps
    2. Seated Calf Raise – 3 sets x 8-12 reps

    Cardio: Stepmill 30 minutes
    *Normally during the off-season I avoid cardio after legs but due to the Thanksgiving damage it was very necessary lol!

    ...EASY!!!
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    Saturday 11/27/10

    Saturday – Shoulders, Bi's, and Tri's

    Shoulders
    1. BB Press - 3 set x 8-12 reps
    2. DB Laterals - 3 set x 8-12 reps
    3. DB Reverse Flye's - 3 set x 8-12 reps

    Bi's
    1. EZ Bar curls - 3 set x 8-12 reps
    2. DB Curls - - 3 set x 8-12 reps

    Tri’s
    1. Over Head Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps

    Cardio: 30 min bike

    ...EASY!!!
  14. Advanced Member
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    Monday 11/29/10

    Monday – Heavy Upper

    Back
    1. BB Rows - 3 sets x 6 - 10 reps
    2. Pull-Ups - 3 sets 6 - 10 reps
    3. Cable Rows - 3 sets - 6-10 reps

    Shoulders
    1. DB Press - 3 sets 6 - 10 reps

    Chest
    1. Incline DB Press – 3 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Cardio: 45 min stepmill
    *Upped my cardio to lead a steady rhythm into my up coming cut and being the past holiday weekend made me a fatty lol!

    ...EASY!!!!
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    Tuesday 11/30/10

    Tuesday – Lower Heavy

    Quads
    1. Squats - 3 sets x 6-10 reps
    2. Extensions – 3 sets x 6–10 reps

    Hamstrings
    1. SLDL's - 3 sets x 6-10 reps
    2. Lying leg Curls – 3 sets x 6-10 reps

    Calves
    1. Standing Raise – 3 sets x 6-10 reps
    2. Calf Press – 2 sets x 10-12 reps

    Cardio: None

    ...EASY!!!
  16. Advanced Member
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    Wednesday 12/1/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    Update: So this is the first time Im gonna say it publicly, snce I have moved to NC I have been waiting to apply to the Raleigh Fire Dept. they finally have openings and I applied back in Sept. and have been semi-prepping for it. Mainly on HIIT days been running 1.5 miles the past 3 weeks. I did it today and did it in 10:53 so I am feeling strong and confident about that. I guess I am trying to become the Steve Kuclo of natural bodybuilding lol, but being a firefighter has been a goal of mine for about 5 years now so I am happy to get the chance an opportunity. The testing is this Saturday so wish me luck lol!

    ...EASY!!!
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    Wednesday 12/2/10

    Wednesday – Back and Chest

    Back
    1. Rack Chins - 3 sets x 8-12 reps
    2. DB Rows – 3 sets x 8-12 reps
    3. Cable Rows - 3 sets x 8-12 reps
    4. DB Pullover - 2 sets x 12 reps

    Chest
    1. DB Press - 3 sets x 8-12 reps
    2. Incline Press – 3 sets x 8-12 reps
    3. Cable Flies - 3 sets x 12 reps

    Cardio: 1.5 mile run

    ...EASY!!!
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    Friday 12/3/10

    Friday – Shoulders, Bi's, and Tri's

    Shoulders
    1. BB Press - 3 set x 8-12 reps
    2. DB Laterals - 3 set x 8-12 reps
    3. DB Reverse Flye's - 3 set x 8-12 reps

    Bi's
    1. EZ Bar curls - 3 set x 8-12 reps
    2. DB Curls - - 3 set x 8-12 reps

    Tri’s
    1. Over Head Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps

    Cardio: 30 min bike
    *Normally I do legs on Friday's hyper style but being I had my fireman's exam the following day I knew i was going to need every ounce of energy and strength from my legs for the day so I swapped Fri and Sat

    ...EASY!!!
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    Saturday 12/4/10

    FIREMAN'S EXAM!!!!!

    Ok soooo i had my fireman's exam I was up at 6 am threw down some oats with natty pb and some egg whites to have a well balanced pre-wo type meal I threw extra fats than I normally would as I knew my body needed the extra kcals plus the extra fats for energy for all the cardiovascular portions.

    So I arrived at the test site at 7:30 and they let everyone in at 8, we registered and took the written test. The first chief, captain, and all upper ranked men were present. Everyone was very supportive and wanted you to perform at your best. There were supposed to be 90 candidates that day and only 60 showed up. After the written exam which took 25 minutes there 50 candidates left.

    The weather was absolutely gray and cold as ****, it was 20 degress when I woke up, about 26 when I got to the site and when we got outside after the written around 8:30 it was bout 31. From 8-30 till 12 o'clock we were outside the whole time with one 5 minutes break. We got outside did the ladder drill, dummy drag,a nd sit and reach test. THEN it had some the dreaded 1.5 mile run, this was goign tomake and break a **** ton of people as the weather sucked, the cold air ws the enemy.

    You had to complete it in 16 minutes but if you really wanted to impress and show how preppes and ready ou were 12 minutes and under was the time to get or beat. Everyone lined up and we were all off and running. So there 50 guys and girls running and out of the 50 I cam in "6th" with a time of 11:03. I was amped my lungs felt like they were 10 x's bigger and burned like a mother ****er. I was very excited to post that time and finish in the top 10. After the 1.5 mile run there 40 people left (smh damn), after ther run this is where we got our 5 minute break then we got right into it the OBSTACLE COURSE.

    You have to run around three cones, pull and drag a 75 lb tire, carry a 50 lb sand bag with one hand, ring a bell 10 x's with a sledge hammer and crawl through a pipe. Sounds easy right well when you have to do it in 4 minutes and run through it 3 times back to back to back, after a 1,5 mile run the **** beats you down. As soon as you complete the obstacle course you face the final test, after a 1.5 mile run, the obstacle course, they harness you in a 50 lb vest and you have to get up FIVE FLIGHT OS STAIRS.

    I really though climbing on a stairmaster would really be beneficial....bull**** when i got to the top ready to pass out my legs had the worst build of lactic acid I have ever ha din my life!!!!!!!!!! I finished though, I am beat to high hell today my body is covered in scrapes and bruises and my whole body from head to toe is killing me. I feel good and confident in my performance and now just have to play the waiting game

    ....EASy!!!
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    Monday 12/6/10

    Cut: Week 1 / Day 1

    Monday – Heavy Upper

    Back
    1. BB Rows - 3 sets x 6 - 10 reps
    2. Pull-Ups - 3 sets 6 - 10 reps
    3. Cable Rows - 3 sets - 6-10 reps

    Shoulders
    1. DB Press - 3 sets 6 - 10 reps

    Chest
    1. Incline DB Press – 3 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Cardio: 45 min stepmill

    *Started my 3 week cut, made my proper adjustments to my cardio and my diet, 3 weeks of getting it in and trimming the fat, this is what it takes to be great!

    ...EASY!!!!
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    Tuesday 12/7/10

    Tuesday – Lower Heavy

    Quads
    1. Squats - 3 sets x 6-10 reps
    2. Extensions – 3 sets x 6–10 reps

    Hamstrings
    1. SLDL's - 3 sets x 6-10 reps
    2. Lying leg Curls – 3 sets x 6-10 reps

    Calves
    1. Standing Raise – 3 sets x 6-10 reps
    2. Calf Press – 2 sets x 10-12 reps

    Cardio: None

    ...EASY!!!
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    Wednesday 12/8/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes
  23. Advanced Member
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    Thursday 12/9/10

    Thursday – Back and Chest

    Back
    1. Rack Chins - 3 sets x 8-12 reps
    2. DB Rows – 3 sets x 8-12 reps
    3. Cable Rows - 3 sets x 8-12 reps
    4. DB Pullover - 2 sets x 12 reps

    Chest
    1. DB Press - 3 sets x 8-12 reps
    2. Incline Press – 3 sets x 8-12 reps
    3. Cable Flies - 3 sets x 12 reps

    Cardio: Stepmill 30 min

    ...EASY!!!!!
  24. Advanced Member
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    Friday 12/10/10

    Friday – Legs

    Quads
    1. Front Squats - 3 sets x 8-12 reps
    2. Lunges – 3 sets x 8-12 reps
    3. Extensions - 3 sets x 8-12 reps

    Ham's
    1. Leg Curls - 3 sets x 8-12 reps
    2. Kneeling Iso Curl – 3 sets x 8-12 reps

    Calves
    1. Standing Calf Raise - 3 sets x 8-12 reps
    2. Seated Calf Raise – 3 sets x 8-12 reps

    Cardio: None

    ...EASY!!!
  25. Advanced Member
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    Saturday 12/11/10

    Saturday – Shoulders, Bi's, and Tri's

    Shoulders
    1. BB Press - 3 set x 8-12 reps
    2. DB Laterals - 3 set x 8-12 reps
    3. DB Reverse Flye's - 3 set x 8-12 reps

    Bi's
    1. EZ Bar curls - 3 set x 8-12 reps
    2. DB Curls - - 3 set x 8-12 reps

    Tri’s
    1. Over Head Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps

    Cardio: 30 min bike

    ...EASY!!!
  26. Advanced Member
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    Monday 12/13/10

    Monday – Heavy Upper

    Back
    1. BB Rows - 3 sets x 6 - 10 reps
    2. Pull-Ups - 3 sets 6 - 10 reps
    3. Cable Rows - 3 sets - 6-10 reps

    Shoulders
    1. DB Press - 3 sets 6 - 10 reps

    Chest
    1. Incline DB Press – 3 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Cardio: 45 min stepmill

    ...EASY!!!
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    FILMING VLOG AND TAKING QUESTIONS!

    What up everyone, I was given the idea to film a vlog and share with people and fans about my off-season and other things. I think this is a phenomenal idea and am following through. I will be taking questions from all of you about training, dieting, supps, my off-season, my life, and really anything you have on your mind that you wanna ask and would like me to share. SO SHOOT ME ALL OF YOUR QUESTIONS!!!

    You can shoot me a direct email Mr_Aestheticz@yahoo.com or shoot me a direct message her on the boards. Now do please keep the questions clean and respectful. If I do not directly answer your specific question I apologize in advance and do want to answer all questions but don't want to sitting and shooting for an hour lol (so once again I apologize in advance.

    I am really excited and looking forward to this and look forward to all the questions and poor'em people I am ready. greatly appreciate everyone's interest, questions and support!

    ...EASY!!!
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    Tuesday 12/14/10

    Tuesday – Lower Heavy

    Quads
    1. Squats - 3 sets x 6-10 reps
    2. Extensions – 3 sets x 6–10 reps

    Hamstrings
    1. SLDL's - 3 sets x 6-10 reps
    2. Lying leg Curls – 3 sets x 6-10 reps

    Calves
    1. Standing Raise – 3 sets x 6-10 reps
    2. Calf Press – 2 sets x 10-12 reps

    Cardio: None

    ...EASY!!!
  29. Advanced Member
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    Thursday 12/16/10

    Thursday – Back and Chest

    Back
    1. Rack Chins - 3 sets x 8-12 reps
    2. DB Rows – 3 sets x 8-12 reps
    3. Cable Rows - 3 sets x 8-12 reps
    4. DB Pullover - 2 sets x 12 reps

    Chest
    1. DB Press - 3 sets x 8-12 reps
    2. Incline Press – 3 sets x 8-12 reps
    3. Cable Flies - 3 sets x 12 reps

    Cardio: Stepmill 30 min

    ...EASY!!!!!
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    INTERVIEW


    hey everyone got my first interview since my show done and its with the great people of TEAM BDU (Big Dawgz United). They are a great group of guys who love iron and are a phenomenal support system of mine and have been since day one for me. Check it out and show the support as well!!

    http://bigdawgzunited.wordpress.com/...o-bodybuilder/

    ...EASY!!!
  31. Advanced Member
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    Friday 12/17/10

    Friday – Legs

    Quads
    1. Front Squats - 3 sets x 8-12 reps
    2. Lunges – 3 sets x 8-12 reps
    3. Extensions - 3 sets x 8-12 reps

    Ham's
    1. Leg Curls - 3 sets x 8-12 reps
    2. Kneeling Iso Curl – 3 sets x 8-12 reps

    Calves
    1. Standing Calf Raise - 3 sets x 8-12 reps
    2. Seated Calf Raise – 3 sets x 8-12 reps

    Cardio: None

    ...EASY!!!
  32. Advanced Member
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    Saturday 12/18/10

    Saturday – Shoulders, Bi's, and Tri's

    Shoulders
    1. BB Press - 3 set x 8-12 reps
    2. DB Laterals - 3 set x 8-12 reps
    3. DB Reverse Flye's - 3 set x 8-12 reps

    Bi's
    1. EZ Bar curls - 3 set x 8-12 reps
    2. DB Curls - - 3 set x 8-12 reps

    Tri’s
    1. Over Head Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps

    Cardio: 30 min bike

    ...EASY!!!
  33. Advanced Member
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    Monday 12/20/10

    Monday – Heavy Upper

    Back
    1. BB Rows - 3 sets x 6 - 10 reps
    2. Pull-Ups - 3 sets 6 - 10 reps
    3. Cable Rows - 3 sets - 6-10 reps

    Shoulders
    1. DB Press - 3 sets 6 - 10 reps

    Chest
    1. Incline DB Press – 3 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Cardio: 45 min stepmill

    ...EASY!!!!
  34. Advanced Member
    Mr Aestheticz's Avatar
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    5'8"   lbs.
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    Rep Power
    365

    Tuesday 12/21/10

    Tuesday – Lower Heavy

    Quads
    1. Squats - 3 sets x 6-10 reps
    2. Extensions – 3 sets x 6–10 reps

    Hamstrings
    1. SLDL's - 3 sets x 6-10 reps
    2. Lying leg Curls – 3 sets x 6-10 reps

    Calves
    1. Standing Raise – 3 sets x 6-10 reps
    2. Calf Press – 2 sets x 10-12 reps

    Cardio: None

    ...EASY!!!
  35. Advanced Member
    Mr Aestheticz's Avatar
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    5'8"   lbs.
    Join Date
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    Rep Power
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    Wednesday 12/22/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
  36. Advanced Member
    Mr Aestheticz's Avatar
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    5'8"   lbs.
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    Rep Power
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    Thursday 12/23/10

    Thursday – Back and Chest

    Back
    1. Rack Chins - 3 sets x 8-12 reps
    2. DB Rows – 3 sets x 8-12 reps
    3. Cable Rows - 3 sets x 8-12 reps
    4. DB Pullover - 2 sets x 12 reps

    Chest
    1. DB Press - 3 sets x 8-12 reps
    2. Incline Press – 3 sets x 8-12 reps
    3. Cable Flies - 3 sets x 12 reps

    Cardio: Stepmill 30 min

    ...EASY!!!!!
  37. Advanced Member
    Mr Aestheticz's Avatar
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    5'8"   lbs.
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    Age
    30
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    587
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    Rep Power
    365

    Friday 12/24/10

    Saturday – Shoulders, Bi's, and Tri's

    Shoulders
    1. BB Press - 3 set x 8-12 reps
    2. DB Laterals - 3 set x 8-12 reps
    3. DB Reverse Flye's - 3 set x 8-12 reps

    Bi's
    1. EZ Bar curls - 3 set x 8-12 reps
    2. DB Curls - - 3 set x 8-12 reps

    Tri’s
    1. Over Head Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps

    Cardio: 30 min bike

    ...EASY!!!
  38. Advanced Member
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    5'8"   lbs.
    Join Date
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    Rep Power
    365

    Saturday 12/25/10

    OFF!!!! FOR XMAS!!!

    ..EASY!!!!
  39. Advanced Member
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    5'8"   lbs.
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    Rep Power
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    UPDATE
    I started the power phase of my training this week, very excited and ready to moe some serious weight and break a **** ton of PR's............LETS GO!!!

    Monday 12/21/10

    Monday - Upper Power

    Rack Deads - 5 sets a 5 reps

    Incline DB Press - 5 sets x 5 reps

    DB Shoulder Press - 5 sets x 5 reps

    EZ Bar Curls - 4 sets x 10 rep

    Cable Pressdowns - 4 sets x 10 reps

    Cardio: None

    ...EASY!!!
  40. Advanced Member
    Mr Aestheticz's Avatar
    Stats
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    Age
    30
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    Rep Power
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    Tuesday 12/28/10

    Tuesday - Lower Power

    Box Squats - 5 sets x 5 reps

    BB SLDLS - 5 sets x 5 rep

    Standing Calf Raises - 4 sets x 10 reps

    Cardio: None

    ...EASY!!!
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