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

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  1. 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!!!


  2. Wednesday 12/8/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes
    •   
       


  3. 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!!!!!

  4. 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!!!

  5. 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!!!

  6. 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!!!

  7. 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 [email protected] 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!!!

  8. 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!!!

  9. 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!!!!!

  10. 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!!!
    •   
       


  11. 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!!!

  12. 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!!!

  13. 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!!!!

  14. 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!!!

  15. Wednesday 12/22/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  16. 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!!!!!

  17. 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!!!

  18. Saturday 12/25/10

    OFF!!!! FOR XMAS!!!

    ..EASY!!!!

  19. 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!!!

  20. 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!!!

  21. Wednesday 12/29/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

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

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

    .....EASY!!!

  23. 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!!!

  24. 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!!!

  25. 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!!!!

  26. 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!!!

  27. 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!!!

  28. Wednesday 1/5/11

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  29. 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!!!
  

  
 

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