RJ Perkins 2010 Pro-Card Journey......"Believe & Become"

Thursday 6/30/10

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
*Dropped down after last set push ups to failure

BIS

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

40 min elyptical

NOTES

Was in the gym at 8 am, I was off from work and decided why sleep when I should be working on being great. So i hit it early and hard. Plus the Mrs. was from work and wanted to spend some quality time which is always very important. We hit the movies saw Avatar: The Last Airbender in 3D a def must see, and hit the plazas and little shipping stores. Had a great day and spent some great quality time together which we needed was a very productive and blessed day!

...easy!!
 
Friday 7/2/10

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!!
 
Saturday 7/3/10

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 reps3

CARDIO

30 min elyptical

..easy!!
 
UPDATE!!!

NEW PROGRESS PIC UP AND RUNNING, CHECK IT OUT!!!

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You can see I am def leaning out, my hamy's are coming in and my glutes are tightening up, my width is getting better and all in all vast improvements. Still not great yet and a long ways to go, but am and will get it done!!!

...EASY!!!
 
Upper power

7/5/10

back, chest, shoulders, bis, tris

BACK

pendalay rows - 3 sets x 5 reps

CHEST

bb flat press - 3 sets x 5 reps

SHOULDERS

hs press - 3 sets x 5 reps

IS

db curls 4 sets x 6 - 10 reps

TRIS

ez bar skulls - 4 sets x 6 - 10 reps

CARDIO

40 min elyptical

...EASY!!!
 
Tuesday 7/5/10

lower power

quads, hams, calves

QUADS

bb squats - 3 sets x 5 reps

HAMS

sldls - 3 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

...EASY!!!
 
Thursday 7/8/10

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
*Dropped down after last set push ups to failure

BIS

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

40 min elyptical

....EASY!!!!
 
Friday 7/9/10

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!!
 
Saturday 7/10/10

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 reps3

CARDIO

30 min elyptical

..easy!!
 
Upper power

7/12/10

back, chest, shoulders, bis, tris

BACK

pendalay rows - 3 sets x 5 reps

CHEST

bb flat press - 3 sets x 5 reps

SHOULDERS

hs press - 3 sets x 5 reps

BIS

db curls 4 sets x 6 - 10 reps

TRIS

ez bar skulls - 4 sets x 6 - 10 reps

CARDIO

40 min elyptical

...EASY!!!
 
I see you love doing the pendalay rows. Do you feel it stimulates your lats more than heavier weights at 45degree angle? I like the 45 degree better but Everyone is different.
 
Mongo97 said:
I see you love doing the pendalay rows. Do you feel it stimulates your lats more than heavier weights at 45degree angle? I like the 45 degree better but Everyone is different.
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Both are gret ain my book mainly depends on whatyou are trying to get out of the angles and movements
 
NEW VIDEO UP AND RUNNING FROM YESTERDAYS LOWER POWER SESSION, SWITCHED OT 90 DEGREE BOX SQUATS, MY LEGS ARE EXTREMELY BEAT UP FROM ALL THE CARDIO AND OTHER THINGS SO MY DEPTH AND EXPLOSIVENESS ON ATG SQUATS IS DEAD AND GONE, SO TO KEEP DECENT WEIGHT MOVING AND PUTTING SOMETHING HEAVY ON THE BAR I SWITCHED THINGS UP

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QUADS ARE CRAZY SORE TODAY, JUSTIN TIME FOR HIIT CARDIO :)

Tuesday 7/13/10

lower power

quads, hams, calves

QUADS

bb squats - 3 sets x 5 reps

HAMS

sldls - 3 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

...EASY!!!
 
Thursday 7/15/10

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
*Dropped down after last set push ups to failure

BIS

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

40 min elyptical

....EASY!!!
 
WOW!

I got sent a message on Facebook from a teenager as follows!

"I just want to say your a huge inspiration and to keep up the great work!"

I really never knew I had an influence or anyone truly looked at me like that especially a stranger, this really made my day, week, hell my month and has really given me more fire to keep going!!!

Truly touched!!!
 
Mr Aestheticz said:
I got sent a message on Facebook from a teenager as follows!

"I just want to say your a huge inspiration and to keep up the great work!"

I really never knew I had an influence or anyone truly looked at me like that especially a stranger, this really made my day, week, hell my month and has really given me more fire to keep going!!!

Truly touched!!!
Click to expand...

That is awesome. keep blowing threw those workouts!
 
Friday 7/16/10

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!!
 
Saturday 7/17/10

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 reps3

CARDIO

30 min elyptical

..easy!!
 
GOT SOME DECENT UPDATES GOING ON, GOT A PROGRESS PIC UP AND RUNNING CHECK IT OUT!!

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ALSO GOT A NEW TRAINING CLIP UP AND RUNNING AS WELL, NOTHING SPECIAL JUST GETTING WORK DONE :)

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...EASY!!!
 
Upper power

7/19/10

back, chest, shoulders, bis, tris

BACK

pendalay rows - 3 sets x 5 reps

CHEST

bb flat press - 3 sets x 5 reps

SHOULDERS

hs press - 3 sets x 5 reps

BIS

db curls 4 sets x 6 - 10 reps

TRIS

ez bar skulls - 4 sets x 6 - 10 reps

CARDIO

40 min elyptical

...EASY!!!
 
Tuesday 7/20/10

lower power

quads, hams, calves

QUADS

bb squats - 3 sets x 5 reps

HAMS

sldls - 3 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

...EASY!!!
 
Thursday 7/22/10

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
*Dropped down after last set push ups to failure

BIS

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

40 min elyptical

....EASY!!!
 
Friday 7/16/10

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!!
 
Saturday 7/24/10

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 reps3

CARDIO

30 min elyptical

..easy!!
________
 
Upper power

7/26/10

back, chest, shoulders, bis, tris

BACK

pendalay rows - 3 sets x 5 reps

CHEST

bb flat press - 3 sets x 5 reps

SHOULDERS

hs press - 3 sets x 5 reps

BIS

db curls 4 sets x 6 - 10 reps

TRIS

ez bar skulls - 4 sets x 6 - 10 reps

CARDIO

40 min elyptical

...EASY!!!
 
I HAD THE DISTINCT HONOR AND PRIVILEGE TO DO AN INTERVIEW WITH STEVE SHAW OF M&S.COM, HE HAS BEEN A GREAT HELP AND A PHENOMENAL ASSET TO ME AND MY CAREER, CHECK IT OUT AND I HOPE YOU ENJOY!

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THANK YOU SO MUCH TO STEVE AND M&S.COM FOR THEIR TIME AND SUPPORT

...EASY!!!
 
Mr Aestheticz said:
I HAD THE DISTINCT HONOR AND PRIVILEGE TO DO AN INTERVIEW WITH STEVE SHAW OF M&S.COM, HE HAS BEEN A GREAT HELP AND A PHENOMENAL ASSET TO ME AND MY CAREER, CHECK IT OUT AND I HOPE YOU ENJOY!

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THANK YOU SO MUCH TO STEVE AND M&S.COM FOR THEIR TIME AND SUPPORT

...EASY!!!
Click to expand...

Tuesday 7/27/10

lower power

quads, hams, calves

QUADS

bb squats - 3 sets x 5 reps

HAMS

sldls - 3 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

...EASY!!!
 
Thursday 7/30/10

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
*Dropped down after last set push ups to failure

BIS

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

40 min elyptical

....EASY!!!
 
Mr Aestheticz said:
Thursday 7/30/10

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
*Dropped down after last set push ups to failure

BIS

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

40 min elyptical

....EASY!!!
Click to expand...

nice workout. keep it up bro the pro card is in sight!
 
Friday 7/30/10

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!!
 
Saturday 7/31/10

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 reps3

CARDIO

30 min elyptical

..easy!!
_________
 
NEW PROGRESS PIC UP AND RUNNING, GETTING IT DONE, LIL BY LIL IT IS COMING OFF WHILE I AM ABLE TO KEEP ON SOME SERIOUS SIZE!!!

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WHATEVER IT TAKES!!!

...EASY!!!
 
Upper power

8/1/10

back, chest, shoulders, bis, tris

BACK

pendalay rows - 3 sets x 5 reps

CHEST

bb flat press - 3 sets x 5 reps

SHOULDERS

hs press - 3 sets x 5 reps

BIS

db curls 4 sets x 6 - 10 reps

TRIS

ez bar skulls - 4 sets x 6 - 10 reps

CARDIO

40 min elyptical

...EASY!!!
 
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