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

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  1. 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!!!


  2. 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!!!
    •   
       


  3. 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!!!

  4. Wednesday 10/13/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  5. 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!!!
    •   
       


  6. *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!!!

  7. 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!

  8. 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!!!

  9. 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.

  10. 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!!!!
  11. 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

  12. 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!!!

  13. Wednesday 10/20/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  14. 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!!!

  15. 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

  16. 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!

  17. 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!!!

  18. 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!!!

  19. 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!!!!

  20. 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!!!

  21. Wednesday 10/27/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!

  22. 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!!!

  23. 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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