IFPA Pro RJ "Mr. Aestheticz" Perkins off-season log......"Where One Journey Ends Anot
- 12-23-2010, 09:23 AM
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!!!!! - 12-27-2010, 11:29 AM
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
Tris
1. Over Head Extensions 3 sets x 8-12 reps
2. Reverse Extensions 3 sets x 8-12 reps
Cardio: 30 min bike
...EASY!!! -
- 12-27-2010, 11:31 AM
- 12-28-2010, 09:34 AM
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!!! - 12-28-2010, 09:37 AM
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!!! -
- 12-28-2010, 09:57 AM
- 12-29-2010, 10:03 AM
- 12-29-2010, 10:16 AM
HERE IT IS EVERYONE PART 2 TO MY VLOG, THANKS FOR CHECKING IN!!!!
http://s47.photobucket.com/albums/f1...22010_0002.mp4
.....EASY!!! - 12-30-2010, 09:13 AM
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!!! - 12-31-2010, 09:50 AM
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!!! - 01-03-2011, 09:27 AM
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!!!! - 01-03-2011, 09:29 AM
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!!! - 01-04-2011, 09:50 AM
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!!! - 01-05-2011, 11:18 AM
- 01-06-2011, 10:19 AM
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!!! - 01-07-2011, 09:27 AM
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!!!! - 01-07-2011, 11:41 AM
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!!!! - 01-10-2011, 10:43 AM
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!!! - 01-10-2011, 10:47 AM
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!!! - 01-11-2011, 12:01 PM
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!!! - 01-12-2011, 10:05 AM
- 01-13-2011, 08:58 AM
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!!! - 01-14-2011, 09:58 AM
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!!!! - 01-17-2011, 09:24 AM
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!!! - 01-17-2011, 09:26 AM
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!!!
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