Mr Aestheticz
Active member
Thanks brotha steadily grinding till the finish!
RJ Perkins 2010 Pro-Card Journey......"Believe & Become"
- Thread starter Mr Aestheticz
- Start date
Thanks brotha steadily grinding till the finish!
Mr Aestheticz
Active member
WEDNESDAY 9/15/10
hiit cardio 20 minutes
...easy!!
hiit cardio 20 minutes
...easy!!
Mr Aestheticz
Active member
Thanks brotha!
Mr Aestheticz
Active member
Thursday 9/16/10
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!!!
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
Active member
Friday 9/17/10
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 9/18/10
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 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!!
Mr Aestheticz
Active member
Sunday 9/19/10
hiit cardio 20 minutes
...easy!!
hiit cardio 20 minutes
...easy!!
Mr Aestheticz
Active member
NEW PROGRESS PIC UP, FRESH OUT OF BED, EMPTY STOMACH, NO FOOD OR WATER, OR TRUE BLOOD FLOW, IM HAIRY AS HELL IN THESE PICS LOL SAVING OR UP TO SHOW TIME GROOM, BUT AFTER PICS AND POSING AND I HAD MY 1 ST MEAL................SICKNESS!!!
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...EASY!!!!
Invalid Link Removed
...EASY!!!!
Mr Aestheticz
Active member
Upper power
9/20/10
back, chest, shoulders, bis, tris
BACK
BB ROWS - 3 sets x 3-5 reps
CHEST
BB INCLINE PRESS- 3 sets x 3-5 reps
SHOULDERS
DB PRESS - 3 sets x 3-5 reps
BIS
BB CURLS- 4 sets x 6 - 10 reps
TRIS
EXTENSIONS - 4 sets x 6 - 10 reps
CARDIO
40 min elyptical
...EASY!!!
9/20/10
back, chest, shoulders, bis, tris
BACK
BB ROWS - 3 sets x 3-5 reps
CHEST
BB INCLINE PRESS- 3 sets x 3-5 reps
SHOULDERS
DB PRESS - 3 sets x 3-5 reps
BIS
BB CURLS- 4 sets x 6 - 10 reps
TRIS
EXTENSIONS - 4 sets x 6 - 10 reps
CARDIO
40 min elyptical
...EASY!!!
Mr Aestheticz
Active member
Tuesday 9/21/10
lower power
quads, hams, calves
QUADS
FROTN SQUATS - 3 sets x 3-5 reps
HAMS
GLUTE HAM RAISES - 3 sets x 3-5 reps
CALVES
standing calf raises - 4 sets x 6 - 10 reps
seated calf raises - 3 sets x 10 - 12 reps
CARDIO
none
...EASY!!!
lower power
quads, hams, calves
QUADS
FROTN SQUATS - 3 sets x 3-5 reps
HAMS
GLUTE HAM RAISES - 3 sets x 3-5 reps
CALVES
standing calf raises - 4 sets x 6 - 10 reps
seated calf raises - 3 sets x 10 - 12 reps
CARDIO
none
...EASY!!!
Mr Aestheticz
Active member
WEDNESDAY 9/22/10
hiit cardio 20 minutes
...easy!!
hiit cardio 20 minutes
...easy!!
Mr Aestheticz
Active member
Thursday 9/16/10
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!!!
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
Active member
Ok so I am going to try and keep this short but there is going to be some reading lol!
Friday 10/1/10: Got my **** together my boy took me to the airport was supposed to be flying out at 3:30 pm to being Pittsburgh at 4:45 pm a dn be able to check in, chill, register, do my polygraph, tan, etc. Long story short was stuck at the airport delayed for 4 1/2 hours so we didn't fly out till 7:30 and didn't get to Pittsburgh till 9. I stayed very calm and did not want to stress or anything to **** up my body, luckily I had my food/supps as carry on so I was able to keep everything in check.
Checked in finally and was in my room at 9:30ish I wasn't able to do my polygraph or register that night so I had to do it at the ass crack of dawn the next day which was not part of the plan. Also I needed 2-3 hours for my tanning and only had one so lets just say things got messy being I did not want to be on my feet long and I wanted to sleep, so the tanning was whatever at this point. Went to bed and got about 6 hours of sleep.
Friday 10/1/10: Woke up at 7 did what i needed as part of my prep and regimen had my first meal and we touched up my color and tan. Packed up and headed over for my polygraph and ..........................................................AHHHHHHHHHHHHHHHHHHH **** IT!!!!
LADIES AND GENTLEMEN BOYS AND GIRLS CHILDREN OF ALL AGES ANNOUNCING YOUR 2010...........................................
OCB BATTLE FOR THE SWORDS CLASSIC LIGHTWEIGHT 1ST PLACE CHAMPION.............
AND YOUR MENS BODYBUILDING OVERALL WINNER AND CHAMPION................
AND YOUR NNNNNNNNNNNNNNNNNNNEEEEEEEEEEEEEEEEEEWWWWWWWWWWWWWWWWWWWWWWWW.................................................
IFPA PROFESSIONAL NATURAL BODYBUILDING PRO RJ "MR. AESTHETICZ" PERKINS
Friday 10/1/10: Got my **** together my boy took me to the airport was supposed to be flying out at 3:30 pm to being Pittsburgh at 4:45 pm a dn be able to check in, chill, register, do my polygraph, tan, etc. Long story short was stuck at the airport delayed for 4 1/2 hours so we didn't fly out till 7:30 and didn't get to Pittsburgh till 9. I stayed very calm and did not want to stress or anything to **** up my body, luckily I had my food/supps as carry on so I was able to keep everything in check.
Checked in finally and was in my room at 9:30ish I wasn't able to do my polygraph or register that night so I had to do it at the ass crack of dawn the next day which was not part of the plan. Also I needed 2-3 hours for my tanning and only had one so lets just say things got messy being I did not want to be on my feet long and I wanted to sleep, so the tanning was whatever at this point. Went to bed and got about 6 hours of sleep.
Friday 10/1/10: Woke up at 7 did what i needed as part of my prep and regimen had my first meal and we touched up my color and tan. Packed up and headed over for my polygraph and ..........................................................AHHHHHHHHHHHHHHHHHHH **** IT!!!!
LADIES AND GENTLEMEN BOYS AND GIRLS CHILDREN OF ALL AGES ANNOUNCING YOUR 2010...........................................
OCB BATTLE FOR THE SWORDS CLASSIC LIGHTWEIGHT 1ST PLACE CHAMPION.............
AND YOUR MENS BODYBUILDING OVERALL WINNER AND CHAMPION................
AND YOUR NNNNNNNNNNNNNNNNNNNEEEEEEEEEEEEEEEEEEWWWWWWWWWWWWWWWWWWWWWWWW.................................................
IFPA PROFESSIONAL NATURAL BODYBUILDING PRO RJ "MR. AESTHETICZ" PERKINS
