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

Page 3 of 4 First 1234 Last

  1. Wednesday 12/29/10

    Wednesday HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  2. HERE IT IS EVERYONE PART 2 TO MY VLOG, THANKS FOR CHECKING IN!!!!

    http://s47.photobucket.com/albums/f1...22010_0002.mp4

    .....EASY!!!
    •   
       


  3. Thursday 12/30/10

    Thursday - Chest and Arms

    Chest
    1. DB Flat Presses - 4 sets x 12 - 15
    2. Cable Cross Overs - 3 sets x 12 - 15

    Arms
    1. Preacher Curls - 4 sets x 10 -12
    2. Hammers - 3 sets x 10 - 12

    Tri's
    1. Over Head Ropes - 4 sets x 10 - 12
    2. Reverse Ext - 3 sets x 10 - 12

    Cardio: None

    ...EASY!!!

  4. Friday 12/31/10

    Friday - Legs

    Quadfs
    1. Leg Press - 4 sets x 10 - 12 reps
    2. Extensions - 3 sets x 12 - 15 reps

    Hams
    1. Lying leg Curls - 4 sets x 10 - 12 reps
    Kneeling Iso Curls - 3 sets x 12 - 15 reps

    Calves
    Standing Calf Raises - 4 sets x 8 - 12 rep

    Cardio: None

    Notes: By far the best leg session I have had in a very long time, energy through the roof, focus unmatched, intensity sickening, and was all around great!

    ...EASY!!!

  5. Saturday 1/1/11

    Saturday - Shoulders and Back

    Back
    1. Db Rows - 3 sets x 10 - 12 reps
    2. Rack Chins - 3 sets x 10 - 12 reps
    3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

    Shoulders
    1. machine Presses - 3 sets x 10 - 12 reps
    2. Cable Laterals - 3 sets x 10 - 12 reps
    3. Reverse Pec Deck - 3 sets x 10 12 - reps

    Cardio: None

    ...EASY!!!!

  6. Monday 1/3/11

    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!!!

  7. Tuesday 1/4/10

    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

    Hip Ab/Adductors - 3 sets x 8 - 10 reps
    * I added these as I feel my hip flexors and hips have lost some strength/explosiveness, I remember when I did these on my power days last off-season my squat was progressively getting heavier and heavier every week.

    Cardio: None

    ...EASY!!!

  8. Wednesday 1/5/11

    Wednesday HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  9. Thursday 1/6/11

    Thursday - Chest and Arms

    Chest
    1. DB Flat Presses - 4 sets x 12 - 15
    2. Cable Cross Overs - 3 sets x 12 - 15

    Arms
    1. Preacher Curls - 4 sets x 10 -12
    2. Hammers - 3 sets x 10 - 12

    Tri's
    1. Over Head Ropes - 4 sets x 10 - 12
    2. Reverse Ext - 3 sets x 10 - 12

    Cardio: None

    ...EASY!!!

  10. Friday 1/7/11

    Friday - Shoulders and Back

    Back
    1. Db Rows - 3 sets x 10 - 12 reps
    2. Rack Chins - 3 sets x 10 - 12 reps
    3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

    Shoulders
    1. machine Presses - 3 sets x 10 - 12 reps
    2. Cable Laterals - 3 sets x 10 - 12 reps
    3. Reverse Pec Deck - 3 sets x 10 12 - reps

    Cardio: None

    ...EASY!!!!
  11. New Video


    Here it is my official In The Trenches...Off-Season Hyper Legs...Part: 1 'QUADS"!!!

    Here is the direct link to the video, check it out and hope everyone enjoys and gets a better idea and insight of my training and techniques!

    http://s47.photobucket.com/albums/f1...onlegs_pt1.mp4

    I appreciate everyone's continued support!

    ...EASY!!!!

  12. Saturday 1/8/11

    Saturday - Legs

    Quadfs
    1. Leg Press - 4 sets x 10 - 12 reps
    2. Extensions - 3 sets x 12 - 15 reps

    Hams
    1. Lying leg Curls - 4 sets x 10 - 12 reps
    Kneeling Iso Curls - 3 sets x 12 - 15 reps

    Calves
    Standing Calf Raises - 4 sets x 8 - 12 rep

    Cardio: None

    ...EASY!!!

  13. Monday 1/10/11

    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

    Update: Got my weight and bf% done on Saturday, weighed in at 185 lbs and 9%, right in the range where I want to be and be consistent. If anything I wan tmy bw to go up and bf% to stay neutral, still a work in progress. That is 14 lbs, and about 4% bf in crease 3 months post my show.....not bad especially during the holiday season

    ...EASY!!!

  14. Tuesday 1/11/11

    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

    Hip Ab/Adductors - 3 sets x 8 - 10 reps

    Cardio: None

    ...EASY!!!

  15. Wednesday 1/12/11

    Wednesday HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  16. Thursday 1/13/11

    Thursday - Chest and Arms

    Chest
    1. DB Flat Presses - 4 sets x 12 - 15
    2. Cable Cross Overs - 3 sets x 12 - 15

    Arms
    1. Preacher Curls - 4 sets x 10 -12
    2. Hammers - 3 sets x 10 - 12

    Tri's
    1. Over Head Ropes - 4 sets x 10 - 12
    2. Reverse Ext - 3 sets x 10 - 12

    Cardio: None

    ...EASY!!!

  17. Friday 1/14/11

    Friday - Shoulders and Back

    Back
    1. Db Rows - 3 sets x 10 - 12 reps
    2. Rack Chins - 3 sets x 10 - 12 reps
    3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

    Shoulders
    1. machine Presses - 3 sets x 10 - 12 reps
    2. Cable Laterals - 3 sets x 10 - 12 reps
    3. Reverse Pec Deck - 3 sets x 10 12 - reps

    Cardio: None

    ...EASY!!!!

  18. Saturday 1/15/11

    Saturday - Legs

    Quadfs
    1. Leg Press - 4 sets x 10 - 12 reps
    2. Extensions - 3 sets x 12 - 15 reps

    Hams
    1. Lying leg Curls - 4 sets x 10 - 12 reps
    Kneeling Iso Curls - 3 sets x 12 - 15 reps

    Calves
    Standing Calf Raises - 4 sets x 8 - 12 rep

    Cardio: None

    ...EASY!!!

  19. Monday 1/17/11

    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!!!

  20. Tuesday 1/18/10

    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

    Hip Ab/Adductors - 3 sets x 8 - 10 reps

    Cardio: None

    Note: Best Lower Power session o fthe off-season hands down!!!

    ...EASY!!!

  21. Wednesday 1/19/11

    Wednesday HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  22. Thursday 1/20/11

    Thursday - Chest and Arms

    Chest
    1. DB Flat Presses - 4 sets x 12 - 15
    2. Cable Cross Overs - 3 sets x 12 - 15

    Arms
    1. Preacher Curls - 4 sets x 10 -12
    2. Hammers - 3 sets x 10 - 12

    Tri's
    1. Over Head Ropes - 4 sets x 10 - 12
    2. Reverse Ext - 3 sets x 10 - 12

    Cardio: None

    ...EASY!!!

  23. Friday 1/21/11

    Friday - Shoulders and Back

    Back
    1. Db Rows - 3 sets x 10 - 12 reps
    2. Rack Chins - 3 sets x 10 - 12 reps
    3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

    Shoulders
    1. machine Presses - 3 sets x 10 - 12 reps
    2. Cable Laterals - 3 sets x 10 - 12 reps
    3. Reverse Pec Deck - 3 sets x 10 12 - reps

    Cardio: None

    ...EASY!!!!

  24. Hey everyone my "In The trenches" video has been finished, this is Part 2 and the final part of this series Off-Season Hyper Leg Training". I just want to thank everyone for all the support and checking out my videos and so forth that i share with you all. Also as a added bonus I am giving yall Part 1 in case you missed it!

    Thank you all so much again!

    PART ONE:
    http://s47.photobucket.com/albums/f1...onlegs_pt1.mp4

    PART TWO:
    http://s47.photobucket.com/albums/f1...nlegs_0002.mp4

    ...EASY!!!

  25. Monday 1/24/11

    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!!!

  26. Tuesday 1/25/10

    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

    Hip Ab/Adductors - 3 sets x 8 - 10 reps

    Cardio: None

    ...EASY!!!

  27. Wednesday 1/26/11

    Wednesday HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  28. Thursday 1/27/11

    Thursday - Chest and Arms

    Chest
    1. DB Flat Presses - 4 sets x 12 - 15
    2. Cable Cross Overs - 3 sets x 12 - 15

    Arms
    1. Preacher Curls - 4 sets x 10 -12
    2. Hammers - 3 sets x 10 - 12

    Tri's
    1. Over Head Ropes - 4 sets x 10 - 12
    2. Reverse Ext - 3 sets x 10 - 12

    Cardio: None

    ...EASY!!!

  29. Friday 1/28/11

    Friday - Shoulders and Back

    Back
    1. Db Rows - 3 sets x 10 - 12 reps
    2. Rack Chins - 3 sets x 10 - 12 reps
    3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

    Shoulders
    1. machine Presses - 3 sets x 10 - 12 reps
    2. Cable Laterals - 3 sets x 10 - 12 reps
    3. Reverse Pec Deck - 3 sets x 10 12 - reps

    Cardio: None

    ...EASY!!!!

  30. Saturday 1/29/11

    Saturday - Legs

    Quadfs
    1. Leg Press - 4 sets x 10 - 12 reps
    2. Extensions - 3 sets x 12 - 15 reps

    Hams
    1. Lying leg Curls - 4 sets x 10 - 12 reps
    Kneeling Iso Curls - 3 sets x 12 - 15 reps

    Calves
    Standing Calf Raises - 4 sets x 8 - 12 rep

    Cardio: None

    ...EASY!!!

  31. Monday 1/31/11

    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!!!

  32. Tuesday 2/1/10

    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

    Hip Ab/Adductors - 3 sets x 8 - 10 reps

    Cardio: None

    ...EASY!!!

  33. Wednesday 2/2/11

    Wednesday HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  34. Thursday 2/3/11

    Thursday - Chest and Arms

    Chest
    1. DB Flat Presses - 4 sets x 12 - 15
    2. Cable Cross Overs - 3 sets x 12 - 15

    Arms
    1. Preacher Curls - 4 sets x 10 -12
    2. Hammers - 3 sets x 10 - 12

    Tri's
    1. Over Head Ropes - 4 sets x 10 - 12
    2. Reverse Ext - 3 sets x 10 - 12

    Cardio: None

    ...EASY!!!

  35. Saturday 2/5/11

    Saturday - Legs

    Quadfs
    1. Leg Press - 4 sets x 10 - 12 reps
    2. Extensions - 3 sets x 12 - 15 reps

    Hams
    1. Lying leg Curls - 4 sets x 10 - 12 reps
    Kneeling Iso Curls - 3 sets x 12 - 15 reps

    Calves
    Standing Calf Raises - 4 sets x 8 - 12 rep

    Cardio: None

    ...EASY!!!

  36. Monday 2/7/11

    Monday - Bench and Dead (deload)

    Notes: I am formulating and running a hybrid version of power/hyper training, im taking a lil bit of this and that from here and there, and adapting them into this formatted style of training. Not really putting it out there all the details and so forth as it is not proven to be effective or truly functional so with that said I will be posting the general basis such as sets, reps, volume of everything >)

    Also do note this is my deload week so its a good week to get my body adjusted!

    Bench
    Incline Bench - 3 sets x 5 reps @ 40% 50% 60%

    Deads
    Deadlifts - 3 sets x 5 reps at 40% 50% 60%

    Chest Accessory Exercises
    4 total sets of 10 reps

    Back Accessory Exercises
    4 total sets of 10 reps

    Arms Accessory Exercises
    4 total sets of 10 reps

    ...EASY!!!

  37. Tuesday 2/8/11

    Monday - Squat and Military (deload)

    Squats
    ATG Squats - 3 sets x 5 reps @ 40% 50% 60%

    Military
    Seated Militaries - 3 sets x 5 reps at 40% 50% 60%

    Lower Body Accessory Exercises
    12 total sets of 6 - 10 reps

    Shoulder Accessory Exercises
    None

    ...EASY!!!

  38. Wednesday 2/9/11

    Wednesday HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  39. Thursday 2/10/11

    Thursday - Bench Speed Work and Accessory

    Bench
    Incline Bench Speed - 8 sets x 3 reps @ 60%

    Chest Accessory Exercises
    4 total sets of 12 reps

    Arms Accessory Exercises
    12 total sets of 12 reps

    ...EASY!!!
  

  
 

Similar Forum Threads

  1. RJ Perkins 2010 Pro-Card Journey......"Believe & Become"
    By Mr Aestheticz in forum Training Forum
    Replies: 164
    Last Post: 10-20-2010, 08:45 PM
  2. Mr. Aestheticz 2010 Po-Card Journey..."BELIEVE AND BECOME"!
    By Mr Aestheticz in forum Workout Logs
    Replies: 206
    Last Post: 06-04-2010, 09:57 AM
  3. Replies: 106
    Last Post: 11-07-2008, 05:31 PM
  4. Replies: 144
    Last Post: 01-01-2008, 02:11 PM
Log in
Log in