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

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  1. Saturday 10/30/10

    Saturday – Bi’s, Tri’s, and Calves

    Bi’s
    1. DB Curls – 3 sets x 8-12 reps
    2. Cable Curls – 3 sets x 8-12 reps
    3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

    Tri’s
    1. Cable Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps
    3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

    Calves
    1. Calf Press – 4 sets x 10-12 reps
    2. Standing – 3 sets x 15-20 reps
    3. Seated – 7 sets x 10-12 reps *Rest 30-45 seconds

    Cardio: 20 min bike

    ...EASY!!!


  2. *Alrighty so I have decided to go back to my favorite and most successful style of training power/hyper training. I was going to give fst-7 a 8 week run but after the first three weeks I am done with it. i am not a high volume guy and was willing to give it a shot but I just do not like high volume and it is not my thing. So like the saying if it is not broken then do not fix it, BUT this does not mean I am not open to trying other methods in the future. So I started fresh and what better than to kick off a Monday dated 11/1 to start it off right, I am on 110% dieting, no sneaking this or that in between or saying its ok its the off-season. Keeping everything 110%, 110% of the time.

    *What I am going to do is two different varieties of power/hyper training, the first 8 weeks I will do a hypertrophic phase (6 week bulk then 2 week cut the last 2 weeks), then I will run a 8 week power phase (6 week bulk 2 week cut the last two weeks). I am still crazy early in my off-season and am glad I have come to these decisions now in stead of half way etc. lol. I have no time to waste and am unbelievably focused!

    ...EASY!!!
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  3. Monday 11/1/10

    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!!!!

  4. Tuesday 11/2/10

    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!!!

  5. Wednesday 11/3/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
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  6. Thursday 11/4/10

    Tuesday – 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!!!

  7. Friday 11/5/10

    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!!!

  8. Saturday 11/6/10

    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!!!

  9. Sunday 11/7/10

    Another day for some r&r and some qt with the mrs., again we decided to cook dinner together and we made.......................... ........................LASAGNA!

    It was AMAZING made a big 9x13 tray, gotta bunch leftover gonna find a way to sneak a piece or two this week into my macors because it was off the chain!

    ..EASY!!!

  10. Monday 11/8/10

    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!!!!

  11. Tuesday 11/9/10

    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!!!

  12. Wednesday 11/10/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  13. Thursday 11/11/10

    Tuesday – 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!!!

  14. Friday 11/12/10

    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!!!

  15. Saturday 11/13/10

    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!!!

  16. 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!!!!

  17. 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!!!

  18. Wednesday 11/17/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  19. 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!!!

  20. 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!!!

  21. 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!

  22. 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!!!!

  23. 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!!!

  24. Tuesday 11/23/10

    Tuesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  25. 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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