[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!!!

[Mr Aestheticz]

Check it out!

http://s47.photobucket.com/albums/f1...22010_0001.mp4


...EASY!!!

[Mr Aestheticz]

Wednesday 12/29/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr Aestheticz]

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

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

.....EASY!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

Wednesday 1/5/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!!

[Mr Aestheticz]

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!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

Wednesday 1/12/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!!

[Mr Aestheticz]

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!!!

[Mr Aestheticz]

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!!!