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

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

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    IFPA Pro RJ "Mr. Aestheticz" Perkins "Where One Journey Ends Another Begins"


    First off let me begin by saying......................."WOW"!!!!!!!!!!!!!!!

    I am officially a IFPA Professional Athlete, my number one goal and dream was to become one when I took on this lifestyle and sport, and now it is official.

    This is my official off-season training log as a pro athlete leading up to when I will begin prep for my official pro debut! My number goal is to place in the top 5 at my pro debut and bring the BEST package I have yet to present.

    I am going to continue to use the Fire, Desire, Drive, Strength, and Knowledge that has gotten me to this point in my life but do it at greater standards. I am going to take the newly obtained physique I have gained and build upon little by little and day by day. I feel the greatest thing that I have obtained and what has truly developed me into a true bodybuilder is KNOWLEDGE, I have grown extremely mentally and intelligently that I feel 110% confident in myself in my decisions in dieting, training, and supplementation.

    I will be making sure to keep everything professionally on point, in check, and never let anything slip as I can not afford to as the competition is TRULY SERIOUS and out there someone is already 2 steps ahead of me. I will not be out worked and I will do whatever it takes to be the next IFPA Pro Champion!

    "Just when you thought it was over, it has only just begun"

    ...EASY!!!

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    Ok so I have been doing extended reading and research on different training tools and methods of madness. I am by no means chaning my styl eof training being it has gotten me where I am at today (in regards to my power/hyper style of training). BUT I really want to find and try something new so I did a lot of online reading and research and am going to give.................FST-7 Training a run.

    I am basically testing it and seeing how my body reacts to it and mainly how it responds. I may not get any benefit from it and may not work for me or it may turn my physique into something unreal, who knows, but once again I will not know until I give it a shot. if anyone has any questions on how i go about things and what not feel free to ask.

    Monday 10/12/10

    Monday – Chest (HEAVY), Bi’s, and Tri’s

    Chest
    1. Incline BB Press – 4 sets x 6-10 reps
    2. Pec Deck Flies – 2 sets x 10-12 reps
    *My upper chest is one of my weak point I really want to work on so Mondays are used for more of a heavier thickening day. So I am hitting it twice a week Monday's and Saturday's. On Saturday's I will do the hyper/FST-7 method.

    Bi’s
    1. Hammer Curls – 3 sets x 8-12 reps
    2. Preacher Curls – 3 sets x 8-12 reps
    3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

    Tri’s
    1. Cable Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps
    3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

    Cardio: 30 min stepmill

    ...EASY!!!
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    Tuesday 10/13/10

    Tuesday – Quads, Hamstrings, and Calves

    Quads
    1. Leg Extensions (Free Weight) – 4 sets x 8-15 reps
    2. Hacks – 4 sets x 8–12 reps
    3. Leg Press – 3 sets x 8-15 reps
    4. Extensions (Stacked) – 7 sets x 8–15 reps *Rest 30-45 seconds

    Hamstrings
    1. Lying Leg Curls– 4 sets x 10-15 reps
    2. SLDL’s – 4 sets x 10-12 reps
    3. Iso Leg Curl – 3 sets x 10-15 reps
    4. Seated Leg Curls – 7 x 10-15 *Rest 30-45 seconds

    Calves
    1. Standing Raise – 5 sets x 12-15 reps
    2. Calf Press – 7 sets x 10-12 reps *Rest 30-45 seconds

    Cardio: None

    ...EASY!!!
    •   
       

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    Wednesday 10/13/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
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    Thursday 10/14/10

    Thursday – Back, Rear Delts, and Traps

    Back (Thickness)
    1. Reverse Pulldowns – 3 x 12-15 reps
    2. Cable Rows – 3 sets x 8–12 reps
    3. BB Rows – 3 sets x 8-12 reps
    4. Deadlifts – 4 sets x 8-12 reps
    5. Incline Rows – 7 sets x 8–12 reps *Rest 30-45 seconds

    Rear Delts
    1. DB Rear Raises– 3 sets x 10-15 reps
    2. Reverse Pec Flies – 7 sets x 12–15 reps *Rest 30-45 seconds

    Traps
    1. DB Shrugs– 3-4 sets x 8-12 reps
    2. Machine Shrugs– 7 sets x 8-12 reps *Rest 30-45 seconds

    Cardio: 30 min stepmill

    ...EASY!!!
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    *Ok so I am going to start hitting the gym first thing in the morning before work, with moving in and having a new house and it being a bit farther from the house I am realizing I am not getting home till 8:20/9 pm from my days and that is too late for me at this point. So I am going to hit and hit it hard first thing in the mornings. Today was my first day and I love it knowing I do not have to go after work actually feels good lol.

    Friday 10/15/10

    Friday – Chest (hyper) and Shoulders
    Chest
    1. Incline DB Press – 4 sets x 8-12 reps
    2. Incline Fly– 3 sets x 8-12 reps
    3. DB Press – 3 x 8-12 reps
    4. Cable Flies – 7 x 8-12 *Rest 30-45 seconds

    Shoulders
    1. DB Press – 4 sets x 8-12 reps
    2. DB Lateral Raises – 3 sets x 8-12 reps
    3. DB Front Raises – 3sets x 8-12 reps
    4. Lateral Machine – 7 sets x 8–12 reps *Rest 30-45 seconds

    Cardio: 30 min treadmill

    Also peep the preview pic from my show >)



    ...EASY!!!
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    Apparently all this stuff is too easy...you better step it up haha. Interested to see how all this goes for you.
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
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    Quote Originally Posted by MidwestBeast View Post
    Apparently all this stuff is too easy...you better step it up haha. Interested to see how all this goes for you.
    Ha HA i get a lot of love and comment bout the whole easy thing lol!

    Appreciate you popping through!
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    Saturday 10/16/10

    Saturday – Bi’s, Tri’s, and Calves

    Bi’s
    1. DB Curls – 3 sets x 8-12 reps
    2. Cable Curls – 3 sets x 8-12 reps
    3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

    Tri’s
    1. Cable Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps
    3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

    Calves
    1. Calf Press – 4 sets x 10-12 reps
    2. Standing – 3 sets x 15-20 reps
    3. Seated – 7 sets x 10-12 reps *Rest 30-45 seconds

    Cardio: 20 min bike

    ...EASY!!!
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    Sunday 10/17/10

    OFF

    * Sunday's are my treat day the Mrs. and I hit up our favorite bfast spot "The flying Biscuit". I got me the steak and egg whites, w/ hasbrowns, coffee, and some of their most infamous biscuits w/ apple/cranberry butter OMG pure heaven!!!

    * We cooked in a wonderful dinner together for some qt, we made stuffed salmon w/ seafood stuffing, lobster stuffed raviolis, garlic bread, and salad w/ a glass of riesling wine. We also watched a movie she deserves it for all she does and puts up with me. we are gonna make it our Sunday tradition.
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    Monday 10/18/10

    Monday – Chest (heavy), Bi’s, and Tri’s

    Chest
    1. Incline DB Press – 4 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Bi’s
    1. Hammer – 4 sets x 8-12 reps
    2. Preacher – 3 sets x 8-12 reps
    3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

    Tri’s
    1. Cable Extensions – 4 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps
    3. Skull Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

    Cardio: 30 min stepmill

    ...EASY!!!!
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    Official Facebook Fan Page!!!


    *Hey everyone I officially have a Facebook fan page up and running, I provided the direct link and it is in my sig as well. I deeply appreciate everyone's support thus far as it keeps me going and the fire burning. Just hoping you guys can continue so if you have a Facebook page. Just click on the 'Like" button and you are a instant fan and supporter, also suggest it to your friends and family on Facebook as well. Thank you to everyone in advance it means soooo much to me!

    http://www.facebook.com/#!/pages/IFP...61309870554927

    Regards,

    RJ
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    Tuesday 10/19/10

    Tuesday – Quads, Hamstrings, and Calves

    Quads
    1. Leg Extensions (Free Weight) – 4 sets x 8-15 reps
    2. Hacks – 4 sets x 8–12 reps
    3. Leg Press – 3 sets x 8-15 reps
    4. Extensions (Stacked) – 7 sets x 8–15 reps *Rest 30-45 seconds

    Hamstrings
    1. Lying Leg Curls– 4 sets x 10-15 reps
    2. SLDL’s – 4 sets x 10-12 reps
    3. Iso Leg Curl – 3 sets x 10-15 reps
    4. Seated Leg Curls – 7 x 10-15 *Rest 30-45 seconds

    Calves
    1. Standing Raise – 5 sets x 12-15 reps
    2. Calf Press – 7 sets x 10-12 reps *Rest 30-45 seconds

    Cardio: None

    ...EASY!!!
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    Wednesday 10/20/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
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    Thursday 10/21/10

    Thursday – Back, Rear Delts, and Traps

    Back (Width)
    1. Neutral Chin Ups – 3 x failure
    2. Wide Pulldowns – 3 sets x 8–12 reps
    3. T-Bar Rows – 3 sets x 8-12 reps
    4. DB Row – 3 sets x 8-12 reps
    5. Cable Pullover– 7 sets x 8–15 reps *Rest 30-45 seconds

    Rear Delts
    1. DB Rear Raises– 4 sets x 10-15 reps
    2. Reverse Pec – 7 sets x 12–15 reps *Rest 30-45 seconds

    Traps
    1. BB Shrugs– 3-4 sets x 8-12 reps
    2. Machine Shrugs– 7 sets x 8-12 reps *Rest 30-45 seconds

    Cardio: 30 min stepmill

    ...EASY!!!
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    Friday 10/22/10

    Friday – Chest (hyper) and Shoulders
    Chest
    1. Incline DB Press – 4 sets x 8-12 reps
    2. Incline Fly– 3 sets x 8-12 reps
    3. DB Press – 3 x 8-12 reps
    4. Cable Flies – 7 x 8-12 *Rest 30-45 seconds

    Shoulders
    1. DB Press – 4 sets x 8-12 reps
    2. DB Lateral Raises – 3 sets x 8-12 reps
    3. DB Front Raises – 3sets x 8-12 reps
    4. Lateral Machine – 7 sets x 8–12 reps *Rest 30-45 seconds

    Cardio: 30 min treadmill
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    Lookin good in here, man. And I like your Sunday tradition
    Psalm 34:10 - "The lions may grow weak and hungry, but those who seek the Lord lack no good thing."
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    Quote Originally Posted by MidwestBeast View Post
    Lookin good in here, man. And I like your Sunday tradition
    Thanks brotha, yeah we love them too I think we got some Kilbas/Polish Turkey Sausage w/ Pierogi's on the menu for this Sunday yummmm!
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    Saturday 10/23/10

    Saturday – Bi’s, Tri’s, and Calves

    Bi’s
    1. DB Curls – 3 sets x 8-12 reps
    2. Cable Curls – 3 sets x 8-12 reps
    3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

    Tri’s
    1. Cable Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps
    3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

    Calves
    1. Calf Press – 4 sets x 10-12 reps
    2. Standing – 3 sets x 15-20 reps
    3. Seated – 7 sets x 10-12 reps *Rest 30-45 seconds

    Cardio: 20 min bike

    ...EASY!!!
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    Sunday 10/24/10

    OFF!

    *Cooked Sunday dinner w/ the Mrs. we had "turkey" polish sausage a.k.a kielbasa w/ pierogis sauteed in peppers and onions yyummmm

    ..EASY!!!
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    Monday 10/25/10

    Monday – Chest (heavy), Bi’s, and Tri’s

    Chest
    1. Incline DB Press – 4 sets x 6-10 reps
    2. Cable Flies – 2 sets x 10-12 reps

    Bi’s
    1. Hammer – 4 sets x 8-12 reps
    2. Preacher – 3 sets x 8-12 reps
    3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

    Tri’s
    1. Cable Extensions – 4 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps
    3. Skull Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

    Cardio: 30 min stepmill

    ...EASY!!!!
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    Tuesday 10/26/10

    Tuesday – Quads, Hamstrings, and Calves

    Quads
    1. Leg Extensions (Free Weight) – 4 sets x 8-15 reps
    2. Hacks – 4 sets x 8–12 reps
    3. Leg Press – 3 sets x 8-15 reps
    4. Extensions (Stacked) – 7 sets x 8–15 reps *Rest 30-45 seconds

    Hamstrings
    1. Lying Leg Curls– 4 sets x 10-15 reps
    2. SLDL’s – 4 sets x 10-12 reps
    3. Iso Leg Curl – 3 sets x 10-15 reps
    4. Seated Leg Curls – 7 x 10-15 *Rest 30-45 seconds

    Calves
    1. Standing Raise – 5 sets x 12-15 reps
    2. Calf Press – 7 sets x 10-12 reps *Rest 30-45 seconds

    Cardio: None

    ...EASY!!!
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    Wednesday 10/27/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
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    Thursday 10/28/10

    Thursday – Back, Rear Delts, and Traps

    Back (Thickness)
    1. Reverse Pulldowns – 3 x 12-15 reps
    2. Cable Rows – 3 sets x 8–12 reps
    3. BB Rows – 3 sets x 8-12 reps
    4. Deadlifts – 4 sets x 8-12 reps
    5. Incline Rows – 7 sets x 8–12 reps *Rest 30-45 seconds

    Rear Delts
    1. DB Rear Raises– 3 sets x 10-15 reps
    2. Reverse Pec Flies – 7 sets x 12–15 reps *Rest 30-45 seconds

    Traps
    1. DB Shrugs– 3-4 sets x 8-12 reps
    2. Machine Shrugs– 7 sets x 8-12 reps *Rest 30-45 seconds

    Cardio: 30 min stepmill

    ...EASY!!!
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    Friday 10/29/10

    Friday – Chest (hyper) and Shoulders
    Chest
    1. Incline DB Press – 4 sets x 8-12 reps
    2. Incline Fly– 3 sets x 8-12 reps
    3. DB Press – 3 x 8-12 reps
    4. Cable Flies – 7 x 8-12 *Rest 30-45 seconds

    Shoulders
    1. DB Press – 4 sets x 8-12 reps
    2. DB Lateral Raises – 3 sets x 8-12 reps
    3. DB Front Raises – 3sets x 8-12 reps
    4. Lateral Machine – 7 sets x 8–12 reps *Rest 30-45 seconds

    Cardio: 30 min treadmill
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    Saturday 10/30/10

    Saturday – Bi’s, Tri’s, and Calves

    Bi’s
    1. DB Curls – 3 sets x 8-12 reps
    2. Cable Curls – 3 sets x 8-12 reps
    3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

    Tri’s
    1. Cable Extensions – 3 sets x 8-12 reps
    2. Reverse Extensions – 3 sets x 8-12 reps
    3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

    Calves
    1. Calf Press – 4 sets x 10-12 reps
    2. Standing – 3 sets x 15-20 reps
    3. Seated – 7 sets x 10-12 reps *Rest 30-45 seconds

    Cardio: 20 min bike

    ...EASY!!!
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    *Alrighty so I have decided to go back to my favorite and most successful style of training power/hyper training. I was going to give fst-7 a 8 week run but after the first three weeks I am done with it. i am not a high volume guy and was willing to give it a shot but I just do not like high volume and it is not my thing. So like the saying if it is not broken then do not fix it, BUT this does not mean I am not open to trying other methods in the future. So I started fresh and what better than to kick off a Monday dated 11/1 to start it off right, I am on 110% dieting, no sneaking this or that in between or saying its ok its the off-season. Keeping everything 110%, 110% of the time.

    *What I am going to do is two different varieties of power/hyper training, the first 8 weeks I will do a hypertrophic phase (6 week bulk then 2 week cut the last 2 weeks), then I will run a 8 week power phase (6 week bulk 2 week cut the last two weeks). I am still crazy early in my off-season and am glad I have come to these decisions now in stead of half way etc. lol. I have no time to waste and am unbelievably focused!

    ...EASY!!!
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    Monday 11/1/10

    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: 30 min stepmill

    ...EASY!!!!
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    Tuesday 11/2/10

    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!!!
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    Wednesday 11/3/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
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    Thursday 11/4/10

    Tuesday – 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: 30 min stepmill

    ...EASY!!!
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    Friday 11/5/10

    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!!!
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    Saturday 11/6/10

    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!!!
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    Mr Aestheticz's Avatar
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    Sunday 11/7/10

    Another day for some r&r and some qt with the mrs., again we decided to cook dinner together and we made.......................... ........................LASAGNA!

    It was AMAZING made a big 9x13 tray, gotta bunch leftover gonna find a way to sneak a piece or two this week into my macors because it was off the chain!

    ..EASY!!!
  35. Advanced Member
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    Monday 11/8/10

    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: 30 min stepmill

    ...EASY!!!!
  36. Advanced Member
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    Tuesday 11/9/10

    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!!!
  37. Advanced Member
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    Wednesday 11/10/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
  38. Advanced Member
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    Thursday 11/11/10

    Tuesday – 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: 30 min stepmill

    ...EASY!!!
  39. Advanced Member
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    Friday 11/12/10

    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!!!
  40. Advanced Member
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    Saturday 11/13/10

    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!!!
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