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

Thursday 11/25/10

Thanksgiving Day!

No gym for the kid it doesn't open till 9am today but I have to work and I start work at 9 and get off at 5 today and the gym is closing at 2 so it is also closing to early for me to go. All good though I'm gonna enjoy the day off, make the best of my day at work, just thankful to have a job at all, and can not wait to enjoy the Mrs cooking.

I am a pro now and have to conscious of what I eat and go about things but I dieted for 6 months and diet year round and this only comes twice a year so I am eating as much as i physically can. Everyone enjoy the day and the food but most importantly enjoy your family and friends give thanks and feel blessed. Also make sure to pray for those who do not homes to go to, hot food to eat, or family to appreciate.

Happy Thanksgiving!
 
Friday 11/26/10

Friday – Legs

Quads
1. Front Squats - 3 sets x 8-12 reps
2. Lunges – 3 sets x 8-12 reps
3. Extensions - 3 sets x 8-12 reps

Ham's
1. Leg Curls - 3 sets x 8-12 reps
2. Kneeling Iso Curl – 3 sets x 8-12 reps

Calves
1. Standing Calf Raise - 3 sets x 8-12 reps
2. Seated Calf Raise – 3 sets x 8-12 reps

Cardio: Stepmill 30 minutes
*Normally during the off-season I avoid cardio after legs but due to the Thanksgiving damage it was very necessary lol!

...EASY!!!
 
Saturday 11/27/10

Saturday – Shoulders, Bi's, and Tri's

Shoulders
1. BB Press - 3 set x 8-12 reps
2. DB Laterals - 3 set x 8-12 reps
3. DB Reverse Flye's - 3 set x 8-12 reps

Bi's
1. EZ Bar curls - 3 set x 8-12 reps
2. DB Curls - - 3 set x 8-12 reps

Tri’s
1. Over Head Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps

Cardio: 30 min bike

...EASY!!!
 
Monday 11/29/10

Monday – Heavy Upper

Back
1. BB Rows - 3 sets x 6 - 10 reps
2. Pull-Ups - 3 sets 6 - 10 reps
3. Cable Rows - 3 sets - 6-10 reps

Shoulders
1. DB Press - 3 sets 6 - 10 reps

Chest
1. Incline DB Press – 3 sets x 6-10 reps
2. Cable Flies – 2 sets x 10-12 reps

Cardio: 45 min stepmill
*Upped my cardio to lead a steady rhythm into my up coming cut and being the past holiday weekend made me a fatty lol!

...EASY!!!!
 
Tuesday 11/30/10

Tuesday – Lower Heavy

Quads
1. Squats - 3 sets x 6-10 reps
2. Extensions – 3 sets x 6–10 reps

Hamstrings
1. SLDL's - 3 sets x 6-10 reps
2. Lying leg Curls – 3 sets x 6-10 reps

Calves
1. Standing Raise – 3 sets x 6-10 reps
2. Calf Press – 2 sets x 10-12 reps

Cardio: None

...EASY!!!
 
Wednesday 12/1/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

Update: So this is the first time Im gonna say it publicly, snce I have moved to NC I have been waiting to apply to the Raleigh Fire Dept. they finally have openings and I applied back in Sept. and have been semi-prepping for it. Mainly on HIIT days been running 1.5 miles the past 3 weeks. I did it today and did it in 10:53 so I am feeling strong and confident about that. I guess I am trying to become the Steve Kuclo of natural bodybuilding lol, but being a firefighter has been a goal of mine for about 5 years now so I am happy to get the chance an opportunity. The testing is this Saturday so wish me luck lol!

...EASY!!!
 
Wednesday 12/2/10

Wednesday – Back and Chest

Back
1. Rack Chins - 3 sets x 8-12 reps
2. DB Rows – 3 sets x 8-12 reps
3. Cable Rows - 3 sets x 8-12 reps
4. DB Pullover - 2 sets x 12 reps

Chest
1. DB Press - 3 sets x 8-12 reps
2. Incline Press – 3 sets x 8-12 reps
3. Cable Flies - 3 sets x 12 reps

Cardio: 1.5 mile run

...EASY!!!
 
Friday 12/3/10

Friday – Shoulders, Bi's, and Tri's

Shoulders
1. BB Press - 3 set x 8-12 reps
2. DB Laterals - 3 set x 8-12 reps
3. DB Reverse Flye's - 3 set x 8-12 reps

Bi's
1. EZ Bar curls - 3 set x 8-12 reps
2. DB Curls - - 3 set x 8-12 reps

Tri’s
1. Over Head Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps

Cardio: 30 min bike
*Normally I do legs on Friday's hyper style but being I had my fireman's exam the following day I knew i was going to need every ounce of energy and strength from my legs for the day so I swapped Fri and Sat

...EASY!!!
 
Saturday 12/4/10

FIREMAN'S EXAM!!!!!

Ok soooo i had my fireman's exam I was up at 6 am threw down some oats with natty pb and some egg whites to have a well balanced pre-wo type meal I threw extra fats than I normally would as I knew my body needed the extra kcals plus the extra fats for energy for all the cardiovascular portions.

So I arrived at the test site at 7:30 and they let everyone in at 8, we registered and took the written test. The first chief, captain, and all upper ranked men were present. Everyone was very supportive and wanted you to perform at your best. There were supposed to be 90 candidates that day and only 60 showed up. After the written exam which took 25 minutes there 50 candidates left.

The weather was absolutely gray and cold as ****, it was 20 degress when I woke up, about 26 when I got to the site and when we got outside after the written around 8:30 it was bout 31. From 8-30 till 12 o'clock we were outside the whole time with one 5 minutes break. We got outside did the ladder drill, dummy drag,a nd sit and reach test. THEN it had some the dreaded 1.5 mile run, this was goign tomake and break a **** ton of people as the weather sucked, the cold air ws the enemy.

You had to complete it in 16 minutes but if you really wanted to impress and show how preppes and ready ou were 12 minutes and under was the time to get or beat. Everyone lined up and we were all off and running. So there 50 guys and girls running and out of the 50 I cam in "6th" with a time of 11:03. I was amped my lungs felt like they were 10 x's bigger and burned like a mother ****er. I was very excited to post that time and finish in the top 10. After the 1.5 mile run there 40 people left (smh damn), after ther run this is where we got our 5 minute break then we got right into it the OBSTACLE COURSE.

You have to run around three cones, pull and drag a 75 lb tire, carry a 50 lb sand bag with one hand, ring a bell 10 x's with a sledge hammer and crawl through a pipe. Sounds easy right well when you have to do it in 4 minutes and run through it 3 times back to back to back, after a 1,5 mile run the **** beats you down. As soon as you complete the obstacle course you face the final test, after a 1.5 mile run, the obstacle course, they harness you in a 50 lb vest and you have to get up FIVE FLIGHT OS STAIRS.

I really though climbing on a stairmaster would really be beneficial....bull**** when i got to the top ready to pass out my legs had the worst build of lactic acid I have ever ha din my life!!!!!!!!!! I finished though, I am beat to high hell today my body is covered in scrapes and bruises and my whole body from head to toe is killing me. I feel good and confident in my performance and now just have to play the waiting game

....EASy!!!
 
Monday 12/6/10

Cut: Week 1 / Day 1

Monday – Heavy Upper

Back
1. BB Rows - 3 sets x 6 - 10 reps
2. Pull-Ups - 3 sets 6 - 10 reps
3. Cable Rows - 3 sets - 6-10 reps

Shoulders
1. DB Press - 3 sets 6 - 10 reps

Chest
1. Incline DB Press – 3 sets x 6-10 reps
2. Cable Flies – 2 sets x 10-12 reps

Cardio: 45 min stepmill

*Started my 3 week cut, made my proper adjustments to my cardio and my diet, 3 weeks of getting it in and trimming the fat, this is what it takes to be great!

...EASY!!!!
 
Tuesday 12/7/10

Tuesday – Lower Heavy

Quads
1. Squats - 3 sets x 6-10 reps
2. Extensions – 3 sets x 6–10 reps

Hamstrings
1. SLDL's - 3 sets x 6-10 reps
2. Lying leg Curls – 3 sets x 6-10 reps

Calves
1. Standing Raise – 3 sets x 6-10 reps
2. Calf Press – 2 sets x 10-12 reps

Cardio: None

...EASY!!!
 
Thursday 12/9/10

Thursday – Back and Chest

Back
1. Rack Chins - 3 sets x 8-12 reps
2. DB Rows – 3 sets x 8-12 reps
3. Cable Rows - 3 sets x 8-12 reps
4. DB Pullover - 2 sets x 12 reps

Chest
1. DB Press - 3 sets x 8-12 reps
2. Incline Press – 3 sets x 8-12 reps
3. Cable Flies - 3 sets x 12 reps

Cardio: Stepmill 30 min

...EASY!!!!!
 
Friday 12/10/10

Friday – Legs

Quads
1. Front Squats - 3 sets x 8-12 reps
2. Lunges – 3 sets x 8-12 reps
3. Extensions - 3 sets x 8-12 reps

Ham's
1. Leg Curls - 3 sets x 8-12 reps
2. Kneeling Iso Curl – 3 sets x 8-12 reps

Calves
1. Standing Calf Raise - 3 sets x 8-12 reps
2. Seated Calf Raise – 3 sets x 8-12 reps

Cardio: None

...EASY!!!
 
Saturday 12/11/10

Saturday – Shoulders, Bi's, and Tri's

Shoulders
1. BB Press - 3 set x 8-12 reps
2. DB Laterals - 3 set x 8-12 reps
3. DB Reverse Flye's - 3 set x 8-12 reps

Bi's
1. EZ Bar curls - 3 set x 8-12 reps
2. DB Curls - - 3 set x 8-12 reps

Tri’s
1. Over Head Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps

Cardio: 30 min bike

...EASY!!!
 
Monday 12/13/10

Monday – Heavy Upper

Back
1. BB Rows - 3 sets x 6 - 10 reps
2. Pull-Ups - 3 sets 6 - 10 reps
3. Cable Rows - 3 sets - 6-10 reps

Shoulders
1. DB Press - 3 sets 6 - 10 reps

Chest
1. Incline DB Press – 3 sets x 6-10 reps
2. Cable Flies – 2 sets x 10-12 reps

Cardio: 45 min stepmill

...EASY!!!
 
FILMING VLOG AND TAKING QUESTIONS!

What up everyone, I was given the idea to film a vlog and share with people and fans about my off-season and other things. I think this is a phenomenal idea and am following through. I will be taking questions from all of you about training, dieting, supps, my off-season, my life, and really anything you have on your mind that you wanna ask and would like me to share. SO SHOOT ME ALL OF YOUR QUESTIONS!!!

You can shoot me a direct email [email protected] or shoot me a direct message her on the boards. Now do please keep the questions clean and respectful. If I do not directly answer your specific question I apologize in advance and do want to answer all questions but don't want to sitting and shooting for an hour lol :) (so once again I apologize in advance.

I am really excited and looking forward to this and look forward to all the questions and poor'em people I am ready. greatly appreciate everyone's interest, questions and support!

...EASY!!!
 
Tuesday 12/14/10

Tuesday – Lower Heavy

Quads
1. Squats - 3 sets x 6-10 reps
2. Extensions – 3 sets x 6–10 reps

Hamstrings
1. SLDL's - 3 sets x 6-10 reps
2. Lying leg Curls – 3 sets x 6-10 reps

Calves
1. Standing Raise – 3 sets x 6-10 reps
2. Calf Press – 2 sets x 10-12 reps

Cardio: None

...EASY!!!
 
Thursday 12/16/10

Thursday – Back and Chest

Back
1. Rack Chins - 3 sets x 8-12 reps
2. DB Rows – 3 sets x 8-12 reps
3. Cable Rows - 3 sets x 8-12 reps
4. DB Pullover - 2 sets x 12 reps

Chest
1. DB Press - 3 sets x 8-12 reps
2. Incline Press – 3 sets x 8-12 reps
3. Cable Flies - 3 sets x 12 reps

Cardio: Stepmill 30 min

...EASY!!!!!
 
INTERVIEW


hey everyone got my first interview since my show done and its with the great people of TEAM BDU (Big Dawgz United). They are a great group of guys who love iron and are a phenomenal support system of mine and have been since day one for me. Check it out and show the support as well!!

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...EASY!!!
 
Friday 12/17/10

Friday – Legs

Quads
1. Front Squats - 3 sets x 8-12 reps
2. Lunges – 3 sets x 8-12 reps
3. Extensions - 3 sets x 8-12 reps

Ham's
1. Leg Curls - 3 sets x 8-12 reps
2. Kneeling Iso Curl – 3 sets x 8-12 reps

Calves
1. Standing Calf Raise - 3 sets x 8-12 reps
2. Seated Calf Raise – 3 sets x 8-12 reps

Cardio: None

...EASY!!!
 
Saturday 12/18/10

Saturday – Shoulders, Bi's, and Tri's

Shoulders
1. BB Press - 3 set x 8-12 reps
2. DB Laterals - 3 set x 8-12 reps
3. DB Reverse Flye's - 3 set x 8-12 reps

Bi's
1. EZ Bar curls - 3 set x 8-12 reps
2. DB Curls - - 3 set x 8-12 reps

Tri’s
1. Over Head Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps

Cardio: 30 min bike

...EASY!!!
 
Monday 12/20/10

Monday – Heavy Upper

Back
1. BB Rows - 3 sets x 6 - 10 reps
2. Pull-Ups - 3 sets 6 - 10 reps
3. Cable Rows - 3 sets - 6-10 reps

Shoulders
1. DB Press - 3 sets 6 - 10 reps

Chest
1. Incline DB Press – 3 sets x 6-10 reps
2. Cable Flies – 2 sets x 10-12 reps

Cardio: 45 min stepmill

...EASY!!!!
 
Tuesday 12/21/10

Tuesday – Lower Heavy

Quads
1. Squats - 3 sets x 6-10 reps
2. Extensions – 3 sets x 6–10 reps

Hamstrings
1. SLDL's - 3 sets x 6-10 reps
2. Lying leg Curls – 3 sets x 6-10 reps

Calves
1. Standing Raise – 3 sets x 6-10 reps
2. Calf Press – 2 sets x 10-12 reps

Cardio: None

...EASY!!!
 
Thursday 12/23/10

Thursday – Back and Chest

Back
1. Rack Chins - 3 sets x 8-12 reps
2. DB Rows – 3 sets x 8-12 reps
3. Cable Rows - 3 sets x 8-12 reps
4. DB Pullover - 2 sets x 12 reps

Chest
1. DB Press - 3 sets x 8-12 reps
2. Incline Press – 3 sets x 8-12 reps
3. Cable Flies - 3 sets x 12 reps

Cardio: Stepmill 30 min

...EASY!!!!!
 
Friday 12/24/10

Saturday – Shoulders, Bi's, and Tri's

Shoulders
1. BB Press - 3 set x 8-12 reps
2. DB Laterals - 3 set x 8-12 reps
3. DB Reverse Flye's - 3 set x 8-12 reps

Bi's
1. EZ Bar curls - 3 set x 8-12 reps
2. DB Curls - - 3 set x 8-12 reps

Tri’s
1. Over Head Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps

Cardio: 30 min bike

...EASY!!!
 
UPDATE
I started the power phase of my training this week, very excited and ready to moe some serious weight and break a **** ton of PR's............LETS GO!!!

Monday 12/21/10

Monday - Upper Power

Rack Deads - 5 sets a 5 reps

Incline DB Press - 5 sets x 5 reps

DB Shoulder Press - 5 sets x 5 reps

EZ Bar Curls - 4 sets x 10 rep

Cable Pressdowns - 4 sets x 10 reps

Cardio: None

...EASY!!!
 
Tuesday 12/28/10

Tuesday - Lower Power

Box Squats - 5 sets x 5 reps

BB SLDLS - 5 sets x 5 rep

Standing Calf Raises - 4 sets x 10 reps

Cardio: None

...EASY!!!
 
Thursday 12/30/10

Thursday - Chest and Arms

Chest
1. DB Flat Presses - 4 sets x 12 - 15
2. Cable Cross Overs - 3 sets x 12 - 15

Arms
1. Preacher Curls - 4 sets x 10 -12
2. Hammers - 3 sets x 10 - 12

Tri's
1. Over Head Ropes - 4 sets x 10 - 12
2. Reverse Ext - 3 sets x 10 - 12

Cardio: None

...EASY!!!
 
Friday 12/31/10

Friday - Legs

Quadfs
1. Leg Press - 4 sets x 10 - 12 reps
2. Extensions - 3 sets x 12 - 15 reps

Hams
1. Lying leg Curls - 4 sets x 10 - 12 reps
Kneeling Iso Curls - 3 sets x 12 - 15 reps

Calves
Standing Calf Raises - 4 sets x 8 - 12 rep

Cardio: None

Notes: By far the best leg session I have had in a very long time, energy through the roof, focus unmatched, intensity sickening, and was all around great!

...EASY!!!
 
Saturday 1/1/11

Saturday - Shoulders and Back

Back
1. Db Rows - 3 sets x 10 - 12 reps
2. Rack Chins - 3 sets x 10 - 12 reps
3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

Shoulders
1. machine Presses - 3 sets x 10 - 12 reps
2. Cable Laterals - 3 sets x 10 - 12 reps
3. Reverse Pec Deck - 3 sets x 10 12 - reps

Cardio: None

...EASY!!!!
 
Monday 1/3/11

Monday - Upper Power

Rack Deads - 5 sets a 5 reps

Incline DB Press - 5 sets x 5 reps

DB Shoulder Press - 5 sets x 5 reps

EZ Bar Curls - 4 sets x 10 rep

Cable Pressdowns - 4 sets x 10 reps

Cardio: None

...EASY!!!
 
Tuesday 1/4/10

Tuesday - Lower Power

Box Squats - 5 sets x 5 reps

BB SLDLS - 5 sets x 5 rep

Standing Calf Raises - 4 sets x 10 reps

Hip Ab/Adductors - 3 sets x 8 - 10 reps
* I added these as I feel my hip flexors and hips have lost some strength/explosiveness, I remember when I did these on my power days last off-season my squat was progressively getting heavier and heavier every week.

Cardio: None

...EASY!!!
 
Thursday 1/6/11

Thursday - Chest and Arms

Chest
1. DB Flat Presses - 4 sets x 12 - 15
2. Cable Cross Overs - 3 sets x 12 - 15

Arms
1. Preacher Curls - 4 sets x 10 -12
2. Hammers - 3 sets x 10 - 12

Tri's
1. Over Head Ropes - 4 sets x 10 - 12
2. Reverse Ext - 3 sets x 10 - 12

Cardio: None

...EASY!!!
 
Friday 1/7/11

Friday - Shoulders and Back

Back
1. Db Rows - 3 sets x 10 - 12 reps
2. Rack Chins - 3 sets x 10 - 12 reps
3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

Shoulders
1. machine Presses - 3 sets x 10 - 12 reps
2. Cable Laterals - 3 sets x 10 - 12 reps
3. Reverse Pec Deck - 3 sets x 10 12 - reps

Cardio: None

...EASY!!!!
 
New Video

Here it is my official In The Trenches...Off-Season Hyper Legs...Part: 1 'QUADS"!!!

Here is the direct link to the video, check it out and hope everyone enjoys and gets a better idea and insight of my training and techniques!

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I appreciate everyone's continued support!

...EASY!!!!
 
Saturday 1/8/11

Saturday - Legs

Quadfs
1. Leg Press - 4 sets x 10 - 12 reps
2. Extensions - 3 sets x 12 - 15 reps

Hams
1. Lying leg Curls - 4 sets x 10 - 12 reps
Kneeling Iso Curls - 3 sets x 12 - 15 reps

Calves
Standing Calf Raises - 4 sets x 8 - 12 rep

Cardio: None

...EASY!!!
 
Monday 1/10/11

Monday - Upper Power

Rack Deads - 5 sets a 5 reps

Incline DB Press - 5 sets x 5 reps

DB Shoulder Press - 5 sets x 5 reps

EZ Bar Curls - 4 sets x 10 rep

Cable Pressdowns - 4 sets x 10 reps

Cardio: None

Update: Got my weight and bf% done on Saturday, weighed in at 185 lbs and 9%, right in the range where I want to be and be consistent. If anything I wan tmy bw to go up and bf% to stay neutral, still a work in progress. That is 14 lbs, and about 4% bf in crease 3 months post my show.....not bad especially during the holiday season :)

...EASY!!!
 
Tuesday 1/11/11

Tuesday - Lower Power

Box Squats - 5 sets x 5 reps

BB SLDLS - 5 sets x 5 rep

Standing Calf Raises - 4 sets x 10 reps

Hip Ab/Adductors - 3 sets x 8 - 10 reps

Cardio: None

...EASY!!!
 
Thursday 1/13/11

Thursday - Chest and Arms

Chest
1. DB Flat Presses - 4 sets x 12 - 15
2. Cable Cross Overs - 3 sets x 12 - 15

Arms
1. Preacher Curls - 4 sets x 10 -12
2. Hammers - 3 sets x 10 - 12

Tri's
1. Over Head Ropes - 4 sets x 10 - 12
2. Reverse Ext - 3 sets x 10 - 12

Cardio: None

...EASY!!!
 
Friday 1/14/11

Friday - Shoulders and Back

Back
1. Db Rows - 3 sets x 10 - 12 reps
2. Rack Chins - 3 sets x 10 - 12 reps
3. Wide Grip Pull-Ups - 3 sets x 10 - 12 reps

Shoulders
1. machine Presses - 3 sets x 10 - 12 reps
2. Cable Laterals - 3 sets x 10 - 12 reps
3. Reverse Pec Deck - 3 sets x 10 12 - reps

Cardio: None

...EASY!!!!
 
Saturday 1/15/11

Saturday - Legs

Quadfs
1. Leg Press - 4 sets x 10 - 12 reps
2. Extensions - 3 sets x 12 - 15 reps

Hams
1. Lying leg Curls - 4 sets x 10 - 12 reps
Kneeling Iso Curls - 3 sets x 12 - 15 reps

Calves
Standing Calf Raises - 4 sets x 8 - 12 rep

Cardio: None

...EASY!!!
 
Monday 1/17/11

Monday - Upper Power

Rack Deads - 5 sets a 5 reps

Incline DB Press - 5 sets x 5 reps

DB Shoulder Press - 5 sets x 5 reps

EZ Bar Curls - 4 sets x 10 rep

Cable Pressdowns - 4 sets x 10 reps

Cardio: None

...EASY!!!
 
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