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

Tuesday 8/3/10

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 8/5/10

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 8/6/10

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 8/7/10

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, LEGS ARE FINALLY COMING IN, I AM NOT GROOMED AND HAVE A LOT OF HAIR ON BODY BUT MY SHOULDERS AND CHEST ARE SHOWING GREAT STRIATION AND MY BACK IS STARTING TO LOOK UNREAL!!!

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....EASY!!!
 
Upper power

8/9/10

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!!!
 
Tuesday 8/10/10

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!!!
 
Thursday 8/12/10

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 8/13/10

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 8/14/10

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 LEANER ANDL EANER BY THE WEEK AND STILL LOOKING LIKE I AM CARRYING SOME DECENT SIZE WHICH I AM LIKING VERY MUCH!!!

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...EASY!!!
 
Tuesday 8/17/10

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!!!
 
Thursday 8/19/10

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 8/20/10

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 8/21/10

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!!
 
Things have been hectic in my personal in a great way but crazy busy, been trying to keep on point w/ everything and making proper adjustments and changes needed to be the best i can be on stage. There is no slcking on my diet, training, or cardio!

I have a new progres pic up and running, these were taken at 11 pm at night after 5 meals, 3 gallons of water, and a heavy HIIT cardio session. Legs are a bit swollen and holding water but all in all huge and vast improvements are in!

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FINALLY PLEASE CHECK THIS OUT, I HAVE AN OFFICIAL IN THE TRENCHES VIDEO UP AND RUNNING, IT IS IN TWO PARTS! THIS WAS SHOT ON 8/5/10 16 WEEKS INTO DIETING. THANK YOU AND SHOUT OUT TO MY GIRL ONCE AGAIN FOR TAKING THE TIME TO SHOOT THE FOOTAGE AND MAKING IT WHAT IT IS, CHECK I TOUT AND SPREAD THE WORD I AM VERY EXCITED ABOUT THIS!!!

PART ONE
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PART TWO
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Upper power

8/23/10

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!!!
 
Tuesday 8/24/10

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!!!
 
Thursday 8/26/10

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 8/27/10

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 8/28/10

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!!
 
BIG THINGS HAPPENIGN FOR THIS SMALL KID I DID AN AMAZING INTERVIEW WITH STEVE SHAW FROM M&S.COM AND THEY GOT ME MY FIRST PAGE SPREAD IN A MAGAZINE, PLEASE DEF CHEKC HTIS OUT I AM SO GRATEFUL AND THANKFUL FOR THIS CHECK OUT PAGES 64 - 65 OF NATURAL MUSCLE MAGAZINE" HERE IS THE VIRTUAL ISSUE :)

PAGES 64-65

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NEW PROGRESS PIC UP AND RUNNING, LEGS ARE FINALLY DIALING IN AND I FEEL YOU CAN REALLY SEE SOME FEATHERING, MAYBE JUST MAYBE LOL, MUCH WORK STILL TO BE DONE.....ALSO I THINK IT IS ABOUT TIME I MADE MY OFFICIAL ANNOUNCEMENT FOR MY SHOW SO STAY TUNED FOR THAT TODAY!!!

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...EASY!!!
 
Upper power

8/30/10

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!!!
 
Tuesday 8/31/10

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!!!
 
Thursday 9/2/10

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 9/3/10

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 9/4/10

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

9/6/10

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!!!
 
NEW PROGRESS PIC UP ND RUNNING, NTO REALLY GOOD, I AM FLAT AND POSING IS ****TY, THIS WAS TAKEN AFTER A HECTIC HIIT CARDIO/AB SESSION SO LEGS AND BODY ARE HOLD WATER AND LACTIC ACID AND JUNK, BUT IS WAT IT IS LOL, THE PIC DOES NO JUSTICE ;)

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...EASY!!!
 
Tuesday 9/7/10

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!!!
 
Thursday 9/9/10

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 9/10/10

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 9/11/10

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

9/13/10

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!!!
 
Tuesday 9/14/10

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!!!
 
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