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

Tuesday 1/18/10

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

Cardio: None

Note: Best Lower Power session o fthe off-season hands down!!!

...EASY!!!
 
Thursday 1/20/11

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 1/21/11

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!!!!
 
Hey everyone my "In The trenches" video has been finished, this is Part 2 and the final part of this series Off-Season Hyper Leg Training". I just want to thank everyone for all the support and checking out my videos and so forth that i share with you all. Also as a added bonus I am giving yall Part 1 in case you missed it!

Thank you all so much again!

PART ONE:
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PART TWO:
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...EASY!!!
 
Monday 1/24/11

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 1/25/10

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

Cardio: None

...EASY!!!
 
Thursday 1/27/11

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 1/28/11

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 1/29/11

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 1/31/11

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 2/1/10

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

Cardio: None

...EASY!!!
 
Thursday 2/3/11

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!!!
 
Saturday 2/5/11

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 2/7/11

Monday - Bench and Dead (deload)

Notes: I am formulating and running a hybrid version of power/hyper training, im taking a lil bit of this and that from here and there, and adapting them into this formatted style of training. Not really putting it out there all the details and so forth as it is not proven to be effective or truly functional so with that said I will be posting the general basis such as sets, reps, volume of everything >)

Also do note this is my deload week so its a good week to get my body adjusted!

Bench
Incline Bench - 3 sets x 5 reps @ 40% 50% 60%

Deads
Deadlifts - 3 sets x 5 reps at 40% 50% 60%

Chest Accessory Exercises
4 total sets of 10 reps

Back Accessory Exercises
4 total sets of 10 reps

Arms Accessory Exercises
4 total sets of 10 reps

...EASY!!!
 
Tuesday 2/8/11

Monday - Squat and Military (deload)

Squats
ATG Squats - 3 sets x 5 reps @ 40% 50% 60%

Military
Seated Militaries - 3 sets x 5 reps at 40% 50% 60%

Lower Body Accessory Exercises
12 total sets of 6 - 10 reps

Shoulder Accessory Exercises
None

...EASY!!!
 
Thursday 2/10/11

Thursday - Bench Speed Work and Accessory

Bench
Incline Bench Speed - 8 sets x 3 reps @ 60%

Chest Accessory Exercises
4 total sets of 12 reps

Arms Accessory Exercises
12 total sets of 12 reps

...EASY!!!
 
Friday 2/11/11

Friday - Dealift Speed Work and Accessory

Deadlift
Deadlift Speed - 6 sets x 3 reps @ 60%

Back Accessory Exercises
6 total sets of 12 reps

Shoulders Accessory Exercises
6 total sets of 12 reps

...EASY!!!
 
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