Mr. Aestheticz 2010 Po-Card Journey..."BELIEVE AND BECOME"!
- Thread starter Mr Aestheticz
- Start date
Mr Aestheticz
Active member
Let me guess "Sunday cardio EASY" LOL. Great work bro.
lol you know me all to well my friend!
lmfao you too
always!!!!
John Smeton
Legend
good work getting the work in RJ.
Mr Aestheticz
Active member
THANKS JOHN JUST GIVING MY BEST AND MY ALL!!!
Mr Aestheticz
Active member
Upper power
5/10/10
back, chest, shoulders, bis, tris
back
pendalay rows - 5 sets x 5 reps
chest
bb flat press - 5 sets x 5 reps
shoulders
hs press - 5 sets x 5 reps
bi's
db curls 4 sets x 6 - 10 reps
tri's
ez bar skulls - 4 sets x 6 - 10 reps
cardio
30 min elyptical
update
Down to 217 lbs so after 4 weeks of training I am down 6 lbs, so I am back on track with 1.5 lbs per week, can tell and feel a difference, I am actually getting my vascularity coming through
..easy!!
5/10/10
back, chest, shoulders, bis, tris
back
pendalay rows - 5 sets x 5 reps
chest
bb flat press - 5 sets x 5 reps
shoulders
hs press - 5 sets x 5 reps
bi's
db curls 4 sets x 6 - 10 reps
tri's
ez bar skulls - 4 sets x 6 - 10 reps
cardio
30 min elyptical
update
Down to 217 lbs so after 4 weeks of training I am down 6 lbs, so I am back on track with 1.5 lbs per week, can tell and feel a difference, I am actually getting my vascularity coming through
..easy!!
A_I_Sports_Nutrition
AI Sports Nutrition
Very nice bro.
Mr Aestheticz
Active member
Very nice bro.
THAT CARDIO PPOST-WO WAS NO FUN :cussing:
Mongo97
Member
Mr Aestheticz
Active member
GOTTA KEEP THE BODY STRONG AND KEEP THE HYPERTROPHY GOING HOMIE!
Mr Aestheticz
Active member
LOWER POWER
5/11/10
QUADS, HAMS, CALVES
QUADS
SQUATS - 5 SETS X 5 REPS
HAMS
BB SLDLS - 5 SETS X 5 REPS
CALVES
STANDING CALF RAISES - 4 SETS X 6 - 10 REPS
CARDIO
NONE
...EASY!!!
5/11/10
QUADS, HAMS, CALVES
QUADS
SQUATS - 5 SETS X 5 REPS
HAMS
BB SLDLS - 5 SETS X 5 REPS
CALVES
STANDING CALF RAISES - 4 SETS X 6 - 10 REPS
CARDIO
NONE
...EASY!!!
A_I_Sports_Nutrition
AI Sports Nutrition
Mr Aestheticz
Active member
Kill those legs bro.
STRIATED GLUTES AND FEATHERED QUADS ARE MY NUMBER ONE GOALS FOR MY LOWER BODY :jaw:
Mr Aestheticz
Active member
THANKS BROTHA THANK YOU FOR TAGGING ALONG
Mr Aestheticz
Active member
5/12/10
HIT CARDIO - 20 MINUTES
...EASY!!!
HIT CARDIO - 20 MINUTES
...EASY!!!
A_I_Sports_Nutrition
AI Sports Nutrition
I am still waiting to see HIT cardio ball busting.:lol:
Mr Aestheticz
Active member
HA HA WHEN THE CALS GET CUT MORE TOWARDS THE END IA M SURE IT IWLL BE HELL AND THE HUNGER PAINS WILL MAKE IT EVEN MORE FUN
Mongo97
Member
HA HA WHEN THE CALS GET CUT MORE TOWARDS THE END IA M SURE IT IWLL BE HELL AND THE HUNGER PAINS WILL MAKE IT EVEN MORE FUN
Man I hear you. I hate being hungry and I get real nasty when I'm hungry or tired.
votum
Well-known member
Mr Aestheticz
Active member
THURSDAY 5/13/10
UPPER HYPER
CHEST, BI'S, AND TRIS
CHEST
DB INCLINE PRESS - 4 SETS X 10 - 15 REPS
DB INCLINE FLIES - 3 SETS X 15 - 20 REPS
*SROPPED DOWN AFTER LAST SET PUSH UPS TO FAILURE
BI'S
EZ BAR CURLS - 4 SETS X 10 - 15 REPS
DB HAMMER CURLS - 3 SETS X 15 - 20 REPS
TRIS
OVERHEAD ROPE EXTENSIONS - 4 SETS X 10 - 15 REPS
STR8 BAR EXTENSIONS - 3 SETS X 15 - 20 REPS
CARDIO
30 MIN ELYPTICAL
...EASY!!
UPPER HYPER
CHEST, BI'S, AND TRIS
CHEST
DB INCLINE PRESS - 4 SETS X 10 - 15 REPS
DB INCLINE FLIES - 3 SETS X 15 - 20 REPS
*SROPPED DOWN AFTER LAST SET PUSH UPS TO FAILURE
BI'S
EZ BAR CURLS - 4 SETS X 10 - 15 REPS
DB HAMMER CURLS - 3 SETS X 15 - 20 REPS
TRIS
OVERHEAD ROPE EXTENSIONS - 4 SETS X 10 - 15 REPS
STR8 BAR EXTENSIONS - 3 SETS X 15 - 20 REPS
CARDIO
30 MIN ELYPTICAL
...EASY!!
A_I_Sports_Nutrition
AI Sports Nutrition
Amen
I also get knarly when hungry.
A_I_Sports_Nutrition
AI Sports Nutrition
I would expect nothing different LOL.:lol:
Mr Aestheticz
Active member
WHO DOESNT AND I DEAL WITH CXS ON A DAILY BASISS UGH GONAN GET NASTY!!!
Amen
ALLELUIAH
YOU SHOULD SH!T!
GOOD THEN I NKOW YOU AREHOLDIG MY STANDARDS LOL
A_I_Sports_Nutrition
AI Sports Nutrition
WHO DOESNT AND I DEAL WITH CXS ON A DAILY BASISS UGH GONAN GET NASTY!!!
ALLELUIAH
YOU SHOULD SH!T!
GOOD THEN I NKOW YOU AREHOLDIG MY STANDARDS LOL
That is when I get really knarly LOL.
Mr Aestheticz
Active member
Mr Aestheticz
Active member
FRIDAY 5/14/10
LOWER HYPER
QUADS, HAMS, CALVES
QUADS
HACK SQUATS - 3 SETS X 10 - 12 REPS
EXTENSIONS - 12 - 15 REPS
HAMS
LYING LEG CURLS - 3 SETS X 12 - 15 REPS
CALVES
STANDING CALF RAISES - 3 SETS X 8 - 12 REPS
SEATED CALF RAISES - 2 SETS X 12 - 15 REPS
CARDIO
NONE
...EASY!!
LOWER HYPER
QUADS, HAMS, CALVES
QUADS
HACK SQUATS - 3 SETS X 10 - 12 REPS
EXTENSIONS - 12 - 15 REPS
HAMS
LYING LEG CURLS - 3 SETS X 12 - 15 REPS
CALVES
STANDING CALF RAISES - 3 SETS X 8 - 12 REPS
SEATED CALF RAISES - 2 SETS X 12 - 15 REPS
CARDIO
NONE
...EASY!!
Mr Aestheticz
Active member
SATURDAY 5/15/10
UPPER HYPER
BACK AND SHOULDERS
BACK
T-BAR ROWS - 3 SETS X 10 - 12 REPS
RACK CHIN PULL-UPS - 3 SETS 10 - 15 REPS
PULLDOWNS - 2 SETS X 12 - 15 REPS
SHOULDERS
SMITH PRESSES - 3 SETS X 10 - 12 REPS
DB LATERALS - 2 SETS X 12 - 15 REPS
REAR PEC DECK FLIES - 2 SETS X 12 - 15 REPS
CARDIO
30 MIN ELYPTICAL
..EASY!!
UPPER HYPER
BACK AND SHOULDERS
BACK
T-BAR ROWS - 3 SETS X 10 - 12 REPS
RACK CHIN PULL-UPS - 3 SETS 10 - 15 REPS
PULLDOWNS - 2 SETS X 12 - 15 REPS
SHOULDERS
SMITH PRESSES - 3 SETS X 10 - 12 REPS
DB LATERALS - 2 SETS X 12 - 15 REPS
REAR PEC DECK FLIES - 2 SETS X 12 - 15 REPS
CARDIO
30 MIN ELYPTICAL
..EASY!!
Mr Aestheticz
Active member
SUNDAY 5/16/10
HIT CARDIO 20 MIN
..EASY!!
HIT CARDIO 20 MIN
..EASY!!
A_I_Sports_Nutrition
AI Sports Nutrition
Mr Aestheticz
Active member
LMFAO I LITERALLY LOL'D AT WORK LMFAO!!!!!!!!!!!!!!
Mongo97
Member
Nice workout...I love me some TBAR!
Mr Aestheticz
Active member
THANK YOU SIR TRYING TO DIG IN THAT BACK THICKNESS AND DENSITY!
Mr Aestheticz
Active member
Upper power
5/17/10
back, chest, shoulders, bis, tris
BACK
pendalay rows - 4 sets x 5 reps
CHEST
bb flat press - 4 sets x 5 reps
SHOULDERS
hs press - 4 sets x 5 reps
BI'S
db curls 4 sets x 6 - 10 reps
TRI'S
ez bar skulls - 4 sets x 6 - 10 reps
CARDIO
30 min elyptical
...EASY!!!
5/17/10
back, chest, shoulders, bis, tris
BACK
pendalay rows - 4 sets x 5 reps
CHEST
bb flat press - 4 sets x 5 reps
SHOULDERS
hs press - 4 sets x 5 reps
BI'S
db curls 4 sets x 6 - 10 reps
TRI'S
ez bar skulls - 4 sets x 6 - 10 reps
CARDIO
30 min elyptical
...EASY!!!
Mongo97
Member
nice work. keep it going! by the way what is a pendalay row?
Mr Aestheticz
Active member
[nomedia="http://www.youtube.com/watch?v=44LJqZX5aIY"]YouTube- Strict Barbell ("Pendlay style") Row Demonstration[/nomedia]
MrKleen73
Legend
A_I_Sports_Nutrition
AI Sports Nutrition
Nice workout RJ.
Mr Aestheticz
Active member
THANKS BUDDY!
Mr Aestheticz
Active member
Nice workout RJ.
Thank you sir!
A_I_Sports_Nutrition
AI Sports Nutrition
Nice vid bro.
Mr Aestheticz
Active member
TUESDAY 5/18/10
LOWER POWER
QUADS, HAMS, CALVES
QUADS
BB SQUATS - 4 SETS X 5 REPS
HAMS
SLDLS - 4 SETS X 5 REPS
CALVES
STANDING CALF RAISES - 4 SETS X 6 - 10 REPS
SEATED CALF RAISES - 3 SETS X 10 - 12 REPS
CARDIO
NONE
UPDATE
HAVE LOST 9 LBS UP TO THIS DATE WEIGHING IN AT AN EVEN 214 LBS, RIGHT ON TRACK W/ EVERYTHING AND FEELING GREAT!
.....EASY!!!
LOWER POWER
QUADS, HAMS, CALVES
QUADS
BB SQUATS - 4 SETS X 5 REPS
HAMS
SLDLS - 4 SETS X 5 REPS
CALVES
STANDING CALF RAISES - 4 SETS X 6 - 10 REPS
SEATED CALF RAISES - 3 SETS X 10 - 12 REPS
CARDIO
NONE
UPDATE
HAVE LOST 9 LBS UP TO THIS DATE WEIGHING IN AT AN EVEN 214 LBS, RIGHT ON TRACK W/ EVERYTHING AND FEELING GREAT!
.....EASY!!!
votum
Well-known member
Well played my man!
A_I_Sports_Nutrition
AI Sports Nutrition
Very good job RJ!!!
Mr Aestheticz
Active member
THANK YOU SIR!
Mr Aestheticz
Active member
Thanks homie been 6 weeks so at 1.5 lbs per week everything is in place and on track!
Mr Aestheticz
Active member
WEDNESDAY 5/19/10
HIIT CARDIO 20 MIN
....EASY!!!
HIIT CARDIO 20 MIN
....EASY!!!
John Smeton
Legend
9 lbs on reduced calories coming into a show..that is awesome keep up the smart hard work RJ