Mr. Aestheticz 2010 Po-Card Journey..."BELIEVE AND BECOME"!

Mr Aestheticz said:
MONDAY 4/26/10

UPPER POWER

CHEST, BACK, TRAPS, SHOULDERS

ABS

LYING BENCH LEG RAISES 3 SETS X 12 - 15 W/ V-UP CRUNCHES 3 SETS X 12

CHEST

BB FLAT PRESS - 3 SETS X 5 REPS
*FINISHED WITH 275

BACK

DEADS - 3 SETS X 5 REPS
*FINISHED WITH 405

SHOULDERS

SEATED SMITH PRESSES - 3 SETS X 5 REPS
*FINISHED WITH 235

TRAPS

BB SHRUGS - 3 SETS X 5 REPS
*FINISHED W/ 365

CARDIO

NONE

NOTES
*I have dropped 3 lbs in 2 weeks so that is 1.5lbs per week , slowly on track, trying to save last minute droppage down the road to preserve as much lbm as possible, but as of right now looking good

...EASY!!!
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Pretty similar to my pace but mine's been rather erratic losing a lot one week then not so much the next. There was a period where I was getting almost 3 lbs a week for a couple weeks. Normally I would say this is not possible without losing mass but there are no signs of that. I am usually 1.5 lbs to 2 lbs every week.
 
pembroke3355 said:
Very nice bro.
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THANK YOU SIR!

DreamWeaver said:
Pretty similar to my pace but mine's been rather erratic losing a lot one week then not so much the next. There was a period where I was getting almost 3 lbs a week for a couple weeks. Normally I would say this is not possible without losing mass but there are no signs of that. I am usually 1.5 lbs to 2 lbs every week.
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YEAH 2 LBS WILL BE THE MAX I WILL STAND FOR ANYTHIGN OVER THAT IS NOT COOL WITH ME AT ALL LOL!
 
Rooting for you Mr A
 
TUESDAY 4/27/10

LOWER POWER

QUADS, HAMS, CALVES

QUADS

BB SQUATS - 3 SETS X 5 REPS

HAMS

BB SLDLS - 3 SETS X 5 REPS

CALVES

STANDING CALF RAISES - 5 SETS X 5 REPS

CARDIO

NONE

...EASY!!!
 
Mr Aestheticz said:
TUESDAY 4/27/10

LOWER POWER

QUADS, HAMS, CALVES

QUADS

BB SQUATS - 3 SETS X 5 REPS

HAMS

BB SLDLS - 3 SETS X 5 REPS

CALVES

STANDING CALF RAISES - 5 SETS X 5 REPS

CARDIO

NONE

...EASY!!!
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Nice job bro.
 
I like the workout scheme, I am going to incorporate something similiar in the varying intensity but with 2 leg workouts a week. One high rep, heavy energy expenditure and the other maybe pre-exhaust with work set being low rep but slow reps.
 
MrKleen73 said:
I like the workout scheme, I am going to incorporate something similiar in the varying intensity but with 2 leg workouts a week. One high rep, heavy energy expenditure and the other maybe pre-exhaust with work set being low rep but slow reps.
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SOUNDS GREAT I GUESS THIS IS SIMILAR TO THAT BASICALLY TUESDAYS LEGS ARE BRUTE POWER, STRENGTH, AND EXPLOSION, WHILE SATURDAY IS EXHAUSTING AND CONDITIONING
 
Yeah, I can't train for power at the moment, I don't want to push my quad before it is ready. I will keep leg presses under 700 for at least a month. I won't go up on squats until I get 315 x15. I just want to know I am healed before I go off on intensity again. Frustrating but the smart thing to do...
 
MrKleen73 said:
Yeah, I can't train for power at the moment, I don't want to push my quad before it is ready. I will keep leg presses under 700 for at least a month. I won't go up on squats until I get 315 x15. I just want to know I am healed before I go off on intensity again. Frustrating but the smart thing to do...
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VERY UNDERSTANDABLE, YEAH I AM GONNA BE DOING DELOAD TOO SO THAT I AM NOT PUSHING MY BODY TO THE LIMIT ALL THE TIME AND TO HELP PREVENT INJURY AS WELL!
 
Mr Aestheticz said:
VERY UNDERSTANDABLE, YEAH I AM GONNA BE DOING DELOAD TOO SO THAT I AM NOT PUSHING MY BODY TO THE LIMIT ALL THE TIME AND TO HELP PREVENT INJURY AS WELL!
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My sister lives out in the Charlotte area. Toob ad I am broke or I would be up there in June to see my nephew graduate...
 
THURSDAY

UPPER HYPER

CHEST, TRAPS, BI'S

ABS

CABLE OBLIQUE CRUNCHES - 3 SETS X 10 - 15 REPS

CHEST

BB INCLINE PRESS - 3 SETS X 8 - 12 REPS

DB INCLINE PRESS + FLY - 3 SETS X 10 - 12 REPS

DB FLAT PRESS - 2 SETS X 8 - 12 REPS

PEC DECK FLIES - 3 SETS X 8 - 12 REPS

TRAPS

DB SHRUGS - 2 SETS X 15 REPS

BB REVERSE SHRUGS - 2 SETS X 15 REPS

BIS

BB CURLS - 3 SETS X 8 - 12 REPS

DB PIN WHEEL CURLS - 3 SETS X 8 - 12 REPS

STANDING EZ BAR PREACHER CURLS - 3 SETS X 8 - 12 REPS

CARDIO

NONE

...EASY!!!
 
Yeah but maybe some day...
 
Friday 4/30/10

upper hyper

back, shoulders, tri's

BACK

hs lat pull down - 3 sets x 8 - 12 reps

bb rows - 3 sets x 8 - 12 reps

db rows - 2 sets x 10 - 12 reps

undergrip pull downs - 2 sets x 8 - 12 reps

seated cable rows - 2 sets x 8 - 12 reps

SHOULDERS

reverse pec deck fly - 3 sets x 8-12 reps

db shoulder press - 3 sets x 10 - 12 reps

incline bench supported iso lateral raises - 3 sets x 10-12 reps

TRIS

bb skulls - 3 sets x 8 - 12 reps

db iso over head extensions - 3 sets x 10-12 reps

rope extensions - 3 sets x 10 - 12 reps

...EASY!!!
 
Saturday 5/1/10

lower hyper

quads, hams, calves

ABS

kneeling cable crunches - 4 sets x 12 reps

QUADS

extensions - 4 sets x 8 - 12 reps

hack squats - 4 sets x 8 - 12 reps

leg press - 2 sets x 12 reps

HAMS

lying leg curls - 4 sets x 10 x 12 reps

ham glute raises - 4 sets x 8 - 12 reps

kneeling iso leg curls - 2 sets x 12 - 15 reps

HAMS

seated calf presses - 4 sets x 10-12 reps

CARDIO

none

...easy!!!
 
SUNDAY 5/2/10

OFF DAY

*THE PAST WEEK OF WORK, TRAINING, GETTING A NEW CAR, AND OTHER THINGS MADE IT A VERY STRESSFUL MENTALLY AND PHYSICALLY WEEK SO I TOOK THE DAY OFF FROM CARDIO TO REST, RELAX, AND RECOVER, I TRIED TO GET OFF MY FEET AS MUCH AS POSSIBLE AND JUST EAT AND CHILL.

....EASY!!!
 
Mr Aestheticz said:
SUNDAY 5/2/10

OFF DAY

*THE PAST WEEK OF WORK, TRAINING, GETTING A NEW CAR, AND OTHER THINGS MADE IT A VERY STRESSFUL MENTALLY AND PHYSICALLY WEEK SO I TOOK THE DAY OFF FROM CARDIO TO REST, RELAX, AND RECOVER, I TRIED TO GET OFF MY FEET AS MUCH AS POSSIBLE AND JUST EAT AND CHILL.

....EASY!!!
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I hoped you enjoyed your off day.
 
Hope you enjoyed the new ride on your day off.
 
Just keep at it man, you make it sound... Easy...
 
Monday 5/3/10

upper power

chest, back, traps, shoulders

abs

lying bench leg raises 3 sets x 12 - 15 w/ v-up crunches 3 sets x 12

chest

bb flat press - 3 sets x 5 reps

back

deads - 3 sets x 5 reps

shoulders

seated smith presses - 3 sets x 5 reps

traps

bb shrugs - 3 sets x 5 reps

cardio

none

....easy!!!
 
Mr Aestheticz said:
VERY UNDERSTANDABLE, YEAH I AM GONNA BE DOING DELOAD TOO SO THAT I AM NOT PUSHING MY BODY TO THE LIMIT ALL THE TIME AND TO HELP PREVENT INJURY AS WELL!
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RJ, how and when do you 'deload'? When you feel like it, certain time before your shows? When you do deload are you doing a %less than max or following a specific equation or just anything less than 'normal'?

Lastly, does 'deload' just mean less weight or less weight/less volume.

Thanks!@
 
FlexW99 said:
RJ, how and when do you 'deload'? When you feel like it, certain time before your shows? When you do deload are you doing a %less than max or following a specific equation or just anything less than 'normal'?

Lastly, does 'deload' just mean less weight or less weight/less volume.

Thanks!@
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RIGHT NOW I WILL DELOAD WHEN I FEEL THE NEED, RGHT NOW MY STRENGTH AND NUMBERS ARE GOING UP AND UP, BUT AS SOON AS THEY MAY PLATEAU OR DROP I WILL DELOAD

I GO WITH LESS THAN NORMAL MAYBE DROP DOWN 60/65%, SO MY POWER DAYS KEEP IT 3 SETS OF 5 REPS BUT INSTEAD OF 365, 385, 405 I WILL GO 155, 165, 175

ON MY HYPER DAYS I WILL LIGHTEN THE WEIGHT NO PERCENTAGES, SO IF I DO 3 SETS OF BB INCLINE PRESS FOR 8 - 12 REPS ILL DO 2 SETS OF 12 - 15 REPS, SAY I DO 195, 205, 215 ON CINLINE, ON DELOAD ILL DO 95/115 JUST REALLY TRYING TO STRETCH AND PUT BLOOD IN THE MUSCLES NOTHING CRAZY

YEAH YOU CAN PUT IT THAT WAY JUST LESS WEIGHT AND LESS VOLUME
 
Good stuff RJ!
 
Good stuff RJ! Just going with the flow here...
 
Mr Aestheticz said:
RIGHT NOW I WILL DELOAD WHEN I FEEL THE NEED, RGHT NOW MY STRENGTH AND NUMBERS ARE GOING UP AND UP, BUT AS SOON AS THEY MAY PLATEAU OR DROP I WILL DELOAD

I GO WITH LESS THAN NORMAL MAYBE DROP DOWN 60/65%, SO MY POWER DAYS KEEP IT 3 SETS OF 5 REPS BUT INSTEAD OF 365, 385, 405 I WILL GO 155, 165, 175

ON MY HYPER DAYS I WILL LIGHTEN THE WEIGHT NO PERCENTAGES, SO IF I DO 3 SETS OF BB INCLINE PRESS FOR 8 - 12 REPS ILL DO 2 SETS OF 12 - 15 REPS, SAY I DO 195, 205, 215 ON CINLINE, ON DELOAD ILL DO 95/115 JUST REALLY TRYING TO STRETCH AND PUT BLOOD IN THE MUSCLES NOTHING CRAZY

YEAH YOU CAN PUT IT THAT WAY JUST LESS WEIGHT AND LESS VOLUME
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how long do you deload for. a week?
 
SORRY I HAVE BEEN MIA EVERYONE, MY ACCOUNT GOT LOCKED OUT BECAUSE WHEN THEY UPDATED THE SITE I FORGOT MY USERNAME, PASSWORD, AND RECOVERY EMAIL ADDRESS!

YEAH I KNOW SLOW ALL GOOD THOUGH!

BEEN ON THE GRIND HUGE CHANGES COMING STARTING SUNDAY, NOW IT IS FULL THROTTLE PEELED, DIRED, AND CONDITIONED TIME!

LETS GO!!!
 
Cool...can't wait for the peel and reveal
 
Thursday 5/6/10

upper hyper

chest, traps, bi's

ABS

oblique cable crunches - 3 sets 12 - 15 reps

CHEST

bb incline press - 3 sets x 8 - 12 reps

db incline press + fly - 3 sets x 10-12 reps

db flat press - 2 sets x 8-12 reps

pec deck flies - 3 sets x 8 - 12 reps

TRAPS

db shrugs - 2 sets x 12 - 15 reps

bb reverse shrugs - 2 sets x 12 - 15 reps

BIS

bb curls - 3 sets x 8-12 reps

pin wheel curls - 3 sets x 8 - 12 reps

standing ez bar preacher curls - 3 sets x 8 - 12 reps

CARDIO

none

...easy!!!
 
Keep on killing Bro can't wait to see the results of the hard work!
 
Ok so im not going to post fri, sat, or sun wo's, it was the same stuff lol!

Serious updates and changes as of sunday, tightened everything up big time i have never been so precius about my food intake, diet, etc eeeevvvveeerrrrr!!!

Training is switching up and it is about to get realy ugly, serious results are about to come, pro physique no joke lets go!!!!

...easy!!!
 
Mr Aestheticz said:
Ok so im not going to post fri, sat, or sun wo's, it was the same stuff lol!

Serious updates and changes as of sunday, tightened everything up big time i have never been so precius about my food intake, diet, etc eeeevvvveeerrrrr!!!

Training is switching up and it is about to get realy ugly, serious results are about to come, pro physique no joke lets go!!!!

...easy!!!
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Let me guess "Sunday cardio EASY" LOL. Great work bro.:)
 
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