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

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

Wednesday 12/8/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

[Mr Aestheticz]

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!!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

Wednesday 12/22/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr Aestheticz]

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!!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

Saturday 12/25/10

OFF!!!! FOR XMAS!!!

..EASY!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!