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

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  1. 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!!!!!


  2. 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!!!
    •   
       


  3. Saturday 12/25/10

    OFF!!!! FOR XMAS!!!

    ..EASY!!!!

  4. 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!!!

  5. 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!!!
    •   
       


  6. Wednesday 12/29/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

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

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

    .....EASY!!!

  8. 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!!!

  9. 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!!!

  10. 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!!!!

  11. 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!!!

  12. 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!!!

  13. Wednesday 1/5/11

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  14. 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!!!

  15. 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!!!!
  16. 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!!!!

  17. 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!!!

  18. 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!!!

  19. 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!!!

  20. Wednesday 1/12/11

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  21. 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!!!

  22. 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!!!!

  23. 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!!!

  24. 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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