IFPA Pro RJ "Mr. Aestheticz" Perkins off-season log......"Where One Journey Ends Anot
- 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
Wednesday 1/12/11
Wednesday – HIIT Cardio and Abs
HIIT: 25 minutes
...EASY!!! - 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!!! - 01-18-2011, 09:12 AM
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!!! - 01-19-2011, 09:54 AM
Wednesday 1/19/11
Wednesday – HIIT Cardio and Abs
HIIT: 25 minutes
...EASY!!! - 01-20-2011, 08:36 AM
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!!! - 01-21-2011, 09:11 AM
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!!!! - 01-21-2011, 11:24 AM
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!!! - 01-24-2011, 09:56 AM
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!!! - 01-25-2011, 08:54 AM
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!!! - 01-26-2011, 08:48 AM
Wednesday 1/26/11
Wednesday – HIIT Cardio and Abs
HIIT: 25 minutes
...EASY!!! - 01-27-2011, 08:44 AM
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!!! - 01-28-2011, 09:19 AM
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!!!! - 01-31-2011, 08:57 AM
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!!! - 01-31-2011, 09:00 AM
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!!! - 02-01-2011, 08:48 AM
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!!! - 02-02-2011, 09:15 AM
Wednesday 2/2/11
Wednesday – HIIT Cardio and Abs
HIIT: 25 minutes
...EASY!!! - 02-03-2011, 09:06 AM
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!!! - 02-07-2011, 08:52 AM
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!!! - 02-07-2011, 09:00 AM
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!!! - 02-08-2011, 10:02 AM
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!!! - 02-09-2011, 12:33 PM
Wednesday 2/9/11
Wednesday – HIIT Cardio and Abs
HIIT: 25 minutes
...EASY!!! - 02-10-2011, 09:40 AM
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!!!
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