IFPA Pro RJ Perkins: "Where One Journey Ends Another Begins"

[Mr. Aestheticz]

First off let me begin by saying......................."WOW"!!!!!!!!!!!!!!!

I am officially a IFPA Professional Athlete, my number one goal and dream was to become one when I took on this lifestyle and sport, and now it is official.

This is my official off-season training log as a pro athlete leading up to when I will begin prep for my official pro debut! My number goal is to place in the top 5 at my pro debut and bring the BEST package I have yet to present.

I am going to continue to use the Fire, Desire, Drive, Strength, and Knowledge that has gotten me to this point in my life but do it at greater standards. I am going to take the newly obtained physique I have gained and build upon little by little and day by day. I feel the greatest thing that I have obtained and what has truly developed me into a true bodybuilder is KNOWLEDGE, I have grown extremely mentally and intelligently that I feel 110% confident in myself in my decisions in dieting, training, and supplementation.

I will be making sure to keep everything professionally on point, in check, and never let anything slip as I can not afford to as the competition is TRULY SERIOUS and out there someone is already 2 steps ahead of me. I will not be out worked and I will do whatever it takes to be the next IFPA Pro Champion!

"Just when you thought it was over, it has only just begun"

...EASY!!!

[Wingman]

Subbed. Did you turn pro after your first contest?

[Aggression]

eehhh, Ok. I'm in.

[Beach91]

Subbed my man, keep that drive n fire going

[wedge]

Best of luck bro. I still remember bumping into you at what was your first show in Southington I believe.

[C.Coronato]

Good Luck brother. You know we all got your back.

[PIJW]

Subbing in on this one as well, keep up the good work

[Mr. Aestheticz]

Subbed. Did you turn pro after your first contest?

Thanks for joining!

No no no, my second show, I competed and won my first show in 2008.


eehhh, Ok. I'm in.

Don't get too excited lol!


Subbed my man, keep that drive n fire going

Appreciated brotha its pplz like you supporting me that keep me going!


Best of luck bro. I still remember bumping into you at what was your first show in Southington I believe.

Ha ha ha yeah cant believe its been 2 years already, appreciate you joining in brotha!


Good Luck brother. You know we all got your back.

No diggity homie on he up and up from here!


Subbing in on this one as well, keep up the good work

Oh yeah thanks homie always appreciate you having my back!

[charlievanriper]

Congrats RJ

[NJC_Manhattan]

Thats a great achievement. Ill be in for this one

[IcedAbz]

Im in... Can't wait to see where this leads too, good luck brother.

[Mr. Aestheticz]

Congrats RJ

Thanks brotha!


Thats a great achievement. Ill be in for this one

Thanks homie glad to have you along the ride and journey!


Im in... Can't wait to see where this leads too, good luck brother.

Ha Ha me either >)

[Mr. Aestheticz]

Ok so I have been doing extended reading and research on different training tools and methods of madness. I am by no means chaning my styl eof training being it has gotten me where I am at today (in regards to my power/hyper style of training). BUT I really want to find and try something new so I did a lot of online reading and research and am going to give.................FST-7 Training a run.

I am basically testing it and seeing how my body reacts to it and mainly how it responds. I may not get any benefit from it and may not work for me or it may turn my physique into something unreal, who knows, but once again I will not know until I give it a shot. if anyone has any questions on how i go about things and what not feel free to ask.

Monday 10/12/10

Monday – Chest (HEAVY), Bi’s, and Tri’s

Chest
1. Incline BB Press – 4 sets x 6-10 reps
2. Pec Deck Flies – 2 sets x 10-12 reps
*My upper chest is one of my weak point I really want to work on so Mondays are used for more of a heavier thickening day. So I am hitting it twice a week Monday's and Saturday's. On Saturday's I will do the hyper/FST-7 method.

Bi’s
1. Hammer Curls – 3 sets x 8-12 reps
2. Preacher Curls – 3 sets x 8-12 reps
3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

Tri’s
1. Cable Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps
3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

Cardio: 30 min stepmill

...EASY!!!

[shortstack]

Nice Job Brother. Good to see you had a goal and nailed it. We're all proud of you.

I'll check in and see what's up from time to time.

Jeremy

[B Con]

In for my fellow North Cakalakian...

[Mr. Aestheticz]

Nice Job Brother. Good to see you had a goal and nailed it. We're all proud of you.

I'll check in and see what's up from time to time.

Jeremy

Thanks Jer always appreciate your support and having my back dude, it is a phenomenal feeling when you do what you say you wanna and are gonna do!


In for my fellow North Cakalakian...

Ha Ha was wondering when you were gonna get your ass in here lol!

[IcedAbz]

Bi’s
1. Hammer Curls – 3 sets x 8-12 reps
2. Preacher Curls – 3 sets x 8-12 reps
3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

Tri’s
1. Cable Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps
3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

Cardio: 30 min stepmill

...EASY!!!


Just wondering, with the last exercise for your bi's and tri's. Why you hitting the 7 sets ? Is that something personal? To leave the gym feeling and knowing you've worked them hard or you just like smashing them at the end ? Curious...

[Mr. Aestheticz]

Just wondering, with the last exercise for your bi's and tri's. Why you hitting the 7 sets ? Is that something personal? To leave the gym feeling and knowing you've worked them hard or you just like smashing them at the end ? Curious...

It is actually not a personal choice it is part of the training protocol.

Main goal of FST is to stretch and dig deep into the fascia tissue in which the short rest period and high sets to finish off a part get that done. For better details on why and fst-7 training here is a link to the info from the direct site. Kind of hard for me to explain.

http://www.fst-7.com/fst7.html

[Beach91]

With the FST 7 now in the training, are you going to be changing your supp. protocol? And now that the pro Card is won, are slowly transitioning into offseason?

[Mr. Aestheticz]

Tuesday 10/13/10

Tuesday – Quads, Hamstrings, and Calves

Quads
1. Leg Extensions (Free Weight) – 4 sets x 8-15 reps
2. Hacks – 4 sets x 8–12 reps
3. Leg Press – 3 sets x 8-15 reps
4. Extensions (Stacked) – 7 sets x 8–15 reps *Rest 30-45 seconds

Hamstrings
1. Lying Leg Curls– 4 sets x 10-15 reps
2. SLDL’s – 4 sets x 10-12 reps
3. Iso Leg Curl – 3 sets x 10-15 reps
4. Seated Leg Curls – 7 x 10-15 *Rest 30-45 seconds

Calves
1. Standing Raise – 5 sets x 12-15 reps
2. Calf Press – 7 sets x 10-12 reps *Rest 30-45 seconds

Cardio: None

...EASY!!!

[C.Coronato]

Whats the diet going to look like now? Or is that under wraps?

[Mr. Aestheticz]

Whats the diet going to look like now? Or is that under wraps?

Ha Ha I am sensing some sarcasm in there lol >)

Diet right now is I dropped my protein (in some places) down and upped my carbs and keeping my fats moderate-high. Diet is now based around carbs and my daily consumption is dependent on what I have that day for training and other little things.

Today's macros for instance are.............255 pro 223 carbs 71 fat

[Mr. Aestheticz]

Wednesday 10/13/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

Thursday 10/14/10

Thursday – Back, Rear Delts, and Traps

Back (Thickness)
1. Reverse Pulldowns – 3 x 12-15 reps
2. Cable Rows – 3 sets x 8–12 reps
3. BB Rows – 3 sets x 8-12 reps
4. Deadlifts – 4 sets x 8-12 reps
5. Incline Rows – 7 sets x 8–12 reps *Rest 30-45 seconds

Rear Delts
1. DB Rear Raises– 3 sets x 10-15 reps
2. Reverse Pec Flies – 7 sets x 12–15 reps *Rest 30-45 seconds

Traps
1. DB Shrugs– 3-4 sets x 8-12 reps
2. Machine Shrugs– 7 sets x 8-12 reps *Rest 30-45 seconds

Cardio: 30 min stepmill

...EASY!!!

[Mr. Aestheticz]

*Ok so I am going to start hitting the gym first thing in the morning before work, with moving in and having a new house and it being a bit farther from the house I am realizing I am not getting home till 8:20/9 pm from my days and that is too late for me at this point. So I am going to hit and hit it hard first thing in the mornings. Today was my first day and I love it knowing I do not have to go after work actually feels good lol.

Friday 10/15/10

Friday – Chest (hyper) and Shoulders
Chest
1. Incline DB Press – 4 sets x 8-12 reps
2. Incline Fly– 3 sets x 8-12 reps
3. DB Press – 3 x 8-12 reps
4. Cable Flies – 7 x 8-12 *Rest 30-45 seconds

Shoulders
1. DB Press – 4 sets x 8-12 reps
2. DB Lateral Raises – 3 sets x 8-12 reps
3. DB Front Raises – 3sets x 8-12 reps
4. Lateral Machine – 7 sets x 8–12 reps *Rest 30-45 seconds

Cardio: 30 min treadmill

Also peep the preview pic from my show >)

http://i47.photobucket.com/albums/f157/Mr_Aestheticz/6.jpg

...EASY!!!

[Mr. Aestheticz]

Saturday 10/16/10

Saturday – Bi’s, Tri’s, and Calves

Bi’s
1. DB Curls – 3 sets x 8-12 reps
2. Cable Curls – 3 sets x 8-12 reps
3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

Tri’s
1. Cable Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps
3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

Calves
1. Calf Press – 4 sets x 10-12 reps
2. Standing – 3 sets x 15-20 reps
3. Seated – 7 sets x 10-12 reps *Rest 30-45 seconds

Cardio: 20 min bike

...EASY!!!

[Mr. Aestheticz]

Sunday 10/17/10

OFF

* Sunday's are my treat day the Mrs. and I hit up our favorite bfast spot "The flying Biscuit". I got me the steak and egg whites, w/ hasbrowns, coffee, and some of their most infamous biscuits w/ apple/cranberry butter OMG pure heaven!!!

* We cooked in a wonderful dinner together for some qt, we made stuffed salmon w/ seafood stuffing, lobster stuffed raviolis, garlic bread, and salad w/ a glass of riesling wine. We also watched a movie she deserves it for all she does and puts up with me. we are gonna make it our Sunday tradition.

[Mr. Aestheticz]

Monday 10/18/10

Monday – Chest (heavy), Bi’s, and Tri’s

Chest
1. Incline DB Press – 4 sets x 6-10 reps
2. Cable Flies – 2 sets x 10-12 reps

Bi’s
1. Hammer – 4 sets x 8-12 reps
2. Preacher – 3 sets x 8-12 reps
3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

Tri’s
1. Cable Extensions – 4 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps
3. Skull Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

Cardio: 30 min stepmill

...EASY!!!!

[Mr. Aestheticz]

*Hey everyone I officially have a Facebook fan page up and running, I provided the direct link and it is in my sig as well. I deeply appreciate everyone's support thus far as it keeps me going and the fire burning. Just hoping you guys can continue so if you have a Facebook page. Just click on the 'Like" button and you are a instant fan and supporter, also suggest it to your friends and family on Facebook as well. Thank you to everyone in advance it means soooo much to me!

http://www.facebook.com/#!/pages/IFP...61309870554927

Regards,

RJ

[Mr. Aestheticz]

Tuesday 10/19/10

Tuesday – Quads, Hamstrings, and Calves

Quads
1. Leg Extensions (Free Weight) – 4 sets x 8-15 reps
2. Hacks – 4 sets x 8–12 reps
3. Leg Press – 3 sets x 8-15 reps
4. Extensions (Stacked) – 7 sets x 8–15 reps *Rest 30-45 seconds

Hamstrings
1. Lying Leg Curls– 4 sets x 10-15 reps
2. SLDL’s – 4 sets x 10-12 reps
3. Iso Leg Curl – 3 sets x 10-15 reps
4. Seated Leg Curls – 7 x 10-15 *Rest 30-45 seconds

Calves
1. Standing Raise – 5 sets x 12-15 reps
2. Calf Press – 7 sets x 10-12 reps *Rest 30-45 seconds

Cardio: None

...EASY!!!

[Mr. Aestheticz]

Wednesday 10/20/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Beach91]

Hey RJ, are you planning on competeing again this year, or are you slowly working into an offseason? Are u following a new workout setup now, or still working with lower and upper Power and hypertrophy days?

[Mr. Aestheticz]

Hey RJ, are you planning on competeing again this year, or are you slowly working into an offseason? Are u following a new workout setup now, or still working with lower and upper Power and hypertrophy days?

No not planning on stepping on stage till 2012 so this log is my off-season log leading up to my next show prep.

Yeah I am giving Haney Rambod's FST-7 training a run and see how it works and how I like it.

i still have the power/hyper method i my back pocket just giving the FST-& a try and if I realize it isn't for me I'm going right back to my power/hyper method.

[Beach91]

No not planning on stepping on stage till 2012 so this log is my off-season log leading up to my next show prep.

Yeah I am giving Haney Rambod's FST-7 training a run and see how it works and how I like it.

i still have the power/hyper method i my back pocket just giving the FST-& a try and if I realize it isn't for me I'm going right back to my power/hyper method.

Cool, any specific parts you are looking at bringing up?

[Mr. Aestheticz]

Cool, any specific parts you are looking at bringing up?

Chest, Calves, Glutes, and Back Thickness

[Mr. Aestheticz]

Thursday 10/21/10

Thursday – Back, Rear Delts, and Traps

Back (Width)
1. Neutral Chin Ups – 3 x failure
2. Wide Pulldowns – 3 sets x 8–12 reps
3. T-Bar Rows – 3 sets x 8-12 reps
4. DB Row – 3 sets x 8-12 reps
5. Cable Pullover– 7 sets x 8–15 reps *Rest 30-45 seconds

Rear Delts
1. DB Rear Raises– 4 sets x 10-15 reps
2. Reverse Pec – 7 sets x 12–15 reps *Rest 30-45 seconds

Traps
1. BB Shrugs– 3-4 sets x 8-12 reps
2. Machine Shrugs– 7 sets x 8-12 reps *Rest 30-45 seconds

Cardio: 30 min stepmill

...EASY!!!

[Mr. Aestheticz]

Friday 10/22/10

Friday – Chest (hyper) and Shoulders
Chest
1. Incline DB Press – 4 sets x 8-12 reps
2. Incline Fly– 3 sets x 8-12 reps
3. DB Press – 3 x 8-12 reps
4. Cable Flies – 7 x 8-12 *Rest 30-45 seconds

Shoulders
1. DB Press – 4 sets x 8-12 reps
2. DB Lateral Raises – 3 sets x 8-12 reps
3. DB Front Raises – 3sets x 8-12 reps
4. Lateral Machine – 7 sets x 8–12 reps *Rest 30-45 seconds

Cardio: 30 min treadmill

[wedge]

Some good work in here bro. Glad to see that you are able to keep everything grounded with work, gym and the family.

[belladiabla13]

RJ!

Long time not talk! Hows life kid?

[Mr. Aestheticz]

Some good work in here bro. Glad to see that you are able to keep everything grounded with work, gym and the family.

Thanks brotha always trying to give it my all and my best!

Yeah man it is not always easy but am fortunate and blessed to be able to do it all and have my loved ones complete support.


RJ!

Long time not talk! Hows life kid?

Ha Ha life is blessed how tings with you and your end of this country?

[Mr. Aestheticz]

Saturday 10/23/10

Saturday – Bi’s, Tri’s, and Calves

Bi’s
1. DB Curls – 3 sets x 8-12 reps
2. Cable Curls – 3 sets x 8-12 reps
3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

Tri’s
1. Cable Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps
3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

Calves
1. Calf Press – 4 sets x 10-12 reps
2. Standing – 3 sets x 15-20 reps
3. Seated – 7 sets x 10-12 reps *Rest 30-45 seconds

Cardio: 20 min bike

...EASY!!!

[Mr. Aestheticz]

Sunday 10/24/10

OFF!

*Cooked Sunday dinner w/ the Mrs. we had "turkey" polish sausage a.k.a kielbasa w/ pierogis sauteed in peppers and onions yyummmm

..EASY!!!

[Mr. Aestheticz]

Monday 10/25/10

Monday – Chest (heavy), Bi’s, and Tri’s

Chest
1. Incline DB Press – 4 sets x 6-10 reps
2. Cable Flies – 2 sets x 10-12 reps

Bi’s
1. Hammer – 4 sets x 8-12 reps
2. Preacher – 3 sets x 8-12 reps
3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

Tri’s
1. Cable Extensions – 4 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps
3. Skull Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

Cardio: 30 min stepmill

...EASY!!!!

[Beach91]

Sunday 10/24/10

OFF!

*Cooked Sunday dinner w/ the Mrs. we had "turkey" polish sausage a.k.a kielbasa w/ pierogis sauteed in peppers and onions yyummmm

..EASY!!!

Brother thats Ukrainian food!!!!!!! My nationality, well and Polish food as well too! Awesome stuff!

did u work it into your macros? just kidding, nice to see your back at it in the gym as well bro

[Mr. Aestheticz]

Brother thats Ukrainian food!!!!!!! My nationality, well and Polish food as well too! Awesome stuff!

did u work it into your macros? just kidding, nice to see your back at it in the gym as well bro

LOL, I actually did work it into my macros for the day, 110% 110% of the time ;)

Yeah feels good to be in the swing of things and bit more in control of how i train and eat.

[S. Clarida]

Liking the new title! IFPA PRO!!! Good stuff big man!

[Mr. Aestheticz]

Liking the new title! IFPA PRO!!! Good stuff big man!

Thanks brotha greatly appreciated A LOT of work to be done, especially with great athletes such as yourself that are true inspirations to me!

Hey good luck at World's homie, this is it your year!

[C.Coronato]

Always on track and always focused brother.

[Mr. Aestheticz]

Always on track and always focused brother.

$#!T changes when you turn pro, foods look different, training is different, just a lot more details.

P.S. I haven't forgotten bout you one sec, w/ the new house and other things there is never a free second/ moment, bare w/ me not leaving you in the cold.

[NaturallyPumpd]

Much respect to you and all your hard work. keep it up.

[Mr. Aestheticz]

Much respect to you and all your hard work. keep it up.

Greatly appreciated homie, truly means a lot to have you say that, i do what i do because I love to and having people like yourself recognize and appreciate it is the world to me!

[Mr. Aestheticz]

Tuesday 10/26/10

Tuesday – Quads, Hamstrings, and Calves

Quads
1. Leg Extensions (Free Weight) – 4 sets x 8-15 reps
2. Hacks – 4 sets x 8–12 reps
3. Leg Press – 3 sets x 8-15 reps
4. Extensions (Stacked) – 7 sets x 8–15 reps *Rest 30-45 seconds

Hamstrings
1. Lying Leg Curls– 4 sets x 10-15 reps
2. SLDL’s – 4 sets x 10-12 reps
3. Iso Leg Curl – 3 sets x 10-15 reps
4. Seated Leg Curls – 7 x 10-15 *Rest 30-45 seconds

Calves
1. Standing Raise – 5 sets x 12-15 reps
2. Calf Press – 7 sets x 10-12 reps *Rest 30-45 seconds

Cardio: None

...EASY!!!

[Beach91]

tonne of volume, very solid Leg Session Mr A

[Mr. Aestheticz]

tonne of volume, very solid Leg Session Mr A

Yeah it is something that i am far from used to but trying it out to see how my body adapts so far so good, pumps are sick, veins everywhere, and my legs MAINLY MY GLUTES are staying lean and as tight as they can lol

[C.Coronato]

$#!T changes when you turn pro, foods look different, training is different, just a lot more details.

P.S. I haven't forgotten bout you one sec, w/ the new house and other things there is never a free second/ moment, bare w/ me not leaving you in the cold.

No worries homie. I know your busy.

[Mr. Aestheticz]

No worries homie. I know your busy.

Thanks brotha, mom dukes just got into town last night as well lol, haven't had a break or day off in 7 str8 months lmao!

I love being an adult lol!

[S. Clarida]

Thanks brotha greatly appreciated A LOT of work to be done, especially with great athletes such as yourself that are true inspirations to me!

Hey good luck at World's homie, this is it your year!

thanks big man..Also appreciate it! Worlds this year is going to be TOUGH! But I'm pretty confident I put on good enough size and got my conditioning to where it needs to be in order to make it my year.

[Mr. Aestheticz]

thanks big man..Also appreciate it! Worlds this year is going to be TOUGH! But I'm pretty confident I put on good enough size and got my conditioning to where it needs to be in order to make it my year.

As long as you go in confident and KNOW you have done EVERYTHING you needed to do before stepping on stage there should be no doubt, do work ad bring this $#!t home!

[Beach91]

Yeah it is something that i am far from used to but trying it out to see how my body adapts so far so good, pumps are sick, veins everywhere, and my legs MAINLY MY GLUTES are staying lean and as tight as they can lol

THATS cool man, after contest its always tough to resist everything, but if you plan for it and are somewhat responsible with the calories, you can stay in great shape and make great gains as well, and in reading your log RJ I can see you love the game and are responsible enough to focus on the main goal, very inspiring bro - glad i am subbed in here

[Steve48]

Congrats on your Success to Date and Good Luck with your prep for your Pro Debut I look forward to following along.

[Mr. Aestheticz]

THATS cool man, after contest its always tough to resist everything, but if you plan for it and are somewhat responsible with the calories, you can stay in great shape and make great gains as well, and in reading your log RJ I can see you love the game and are responsible enough to focus on the main goal, very inspiring bro - glad i am subbed in here

You hit the nail on the head in regards to the post show process and what athletes need to do to be the best!

Thank you very much homie it is greatly appreciated, I am touched to know that I inspire and can influence people it is truly meaningful!


Congrats on your Success to Date and Good Luck with your prep for your Pro Debut I look forward to following along.

Much appreciated homie, thank you for checking in and stopping through, glad to have you along!

[Mr. Aestheticz]

Wednesday 10/27/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[S. Clarida]

As long as you go in confident and KNOW you have done EVERYTHING you needed to do before stepping on stage there should be no doubt, do work ad bring this $#!t home!

Most def will! Been a long road and journey so I need to make it all worth it!

[Mr. Aestheticz]

most def will! Been a long road and journey so i need to make it all worth it!

exactly!

[Mr. Aestheticz]

Thursday 10/28/10

Thursday – Back, Rear Delts, and Traps

Back (Thickness)
1. Reverse Pulldowns – 3 x 12-15 reps
2. Cable Rows – 3 sets x 8–12 reps
3. BB Rows – 3 sets x 8-12 reps
4. Deadlifts – 4 sets x 8-12 reps
5. Incline Rows – 7 sets x 8–12 reps *Rest 30-45 seconds

Rear Delts
1. DB Rear Raises– 3 sets x 10-15 reps
2. Reverse Pec Flies – 7 sets x 12–15 reps *Rest 30-45 seconds

Traps
1. DB Shrugs– 3-4 sets x 8-12 reps
2. Machine Shrugs– 7 sets x 8-12 reps *Rest 30-45 seconds

Cardio: 30 min stepmill

...EASY!!!

[B Con]

My man.... hows life been going?

[Mr. Aestheticz]

Friday 10/29/10

Friday – Chest (hyper) and Shoulders
Chest
1. Incline DB Press – 4 sets x 8-12 reps
2. Incline Fly– 3 sets x 8-12 reps
3. DB Press – 3 x 8-12 reps
4. Cable Flies – 7 x 8-12 *Rest 30-45 seconds

Shoulders
1. DB Press – 4 sets x 8-12 reps
2. DB Lateral Raises – 3 sets x 8-12 reps
3. DB Front Raises – 3sets x 8-12 reps
4. Lateral Machine – 7 sets x 8–12 reps *Rest 30-45 seconds

Cardio: 30 min treadmill

[Beach91]

Hey RJ, on your chest power days, with the low reps, did you focus on dumbell or barbell work?

I have been using dumbell incl. presses, but after awhile its a pain to just get the weight up and get the exercise started, once the set gets going i can get my reps but flipping the dumbells up=major pain

[Mr. Aestheticz]

Hey RJ, on your chest power days, with the low reps, did you focus on dumbell or barbell work?

I have been using dumbell incl. presses, but after awhile its a pain to just get the weight up and get the exercise started, once the set gets going i can get my reps but flipping the dumbells up=major pain

i try to mix it up and rotate between the two keep the muscles guessing and not get used to one thing plus be able to incorporate muscle fibers etc.

ts rough when you train solo especially when you get into the heavier weight range I know because i train dolo.

[Mr. Aestheticz]

Saturday 10/30/10

Saturday – Bi’s, Tri’s, and Calves

Bi’s
1. DB Curls – 3 sets x 8-12 reps
2. Cable Curls – 3 sets x 8-12 reps
3. EZ Bar Curls – 7 sets x 8 – 12 reps *Rest 30-45 seconds

Tri’s
1. Cable Extensions – 3 sets x 8-12 reps
2. Reverse Extensions – 3 sets x 8-12 reps
3. Overhead Extensions – 7 sets x 8-12 reps *Rest 30-45 seconds

Calves
1. Calf Press – 4 sets x 10-12 reps
2. Standing – 3 sets x 15-20 reps
3. Seated – 7 sets x 10-12 reps *Rest 30-45 seconds

Cardio: 20 min bike

...EASY!!!

[C.Coronato]

Where is your weight at now a days pal?

[Mr. Aestheticz]

Where is your weight at now a days pal?

Dont really know homie haven't stepped on a scale since the show, not really trying to worry of focus on that, more of using my eyes and the mirror as my tool.

[Mr. Aestheticz]

*Alrighty so I have decided to go back to my favorite and most successful style of training power/hyper training. I was going to give fst-7 a 8 week run but after the first three weeks I am done with it. i am not a high volume guy and was willing to give it a shot but I just do not like high volume and it is not my thing. So like the saying if it is not broken then do not fix it, BUT this does not mean I am not open to trying other methods in the future. So I started fresh and what better than to kick off a Monday dated 11/1 to start it off right, I am on 110% dieting, no sneaking this or that in between or saying its ok its the off-season. Keeping everything 110%, 110% of the time.

*What I am going to do is two different varieties of power/hyper training, the first 8 weeks I will do a hypertrophic phase (6 week bulk then 2 week cut the last 2 weeks), then I will run a 8 week power phase (6 week bulk 2 week cut the last two weeks). I am still crazy early in my off-season and am glad I have come to these decisions now in stead of half way etc. lol. I have no time to waste and am unbelievably focused!

...EASY!!!

[Mr. Aestheticz]

Monday 11/1/10

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: 30 min stepmill

...EASY!!!!

[Mr. Aestheticz]

Tuesday 11/2/10

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!!!

[Beach91]

*Alrighty so I have decided to go back to my favorite and most successful style of training power/hyper training. I was going to give fst-7 a 8 week run but after the first three weeks I am done with it. i am not a high volume guy and was willing to give it a shot but I just do not like high volume and it is not my thing. So like the saying if it is not broken then do not fix it, BUT this does not mean I am not open to trying other methods in the future. So I started fresh and what better than to kick off a Monday dated 11/1 to start it off right, I am on 110% dieting, no sneaking this or that in between or saying its ok its the off-season. Keeping everything 110%, 110% of the time.

*What I am going to do is two different varieties of power/hyper training, the first 8 weeks I will do a hypertrophic phase (6 week bulk then 2 week cut the last 2 weeks), then I will run a 8 week power phase (6 week bulk 2 week cut the last two weeks). I am still crazy early in my off-season and am glad I have come to these decisions now in stead of half way etc. lol. I have no time to waste and am unbelievably focused!

...EASY!!!

Very solid plan, no bullshitting, I see a lot of offseasons go wrong cause guys fail to plan for them, like they would a contest and they let too many things slide- thing is if you take both off and on season seriously, the results will be soo much better. Good stuff as usual RJ

[Mr. Aestheticz]

Very solid plan, no bullshitting, I see a lot of offseasons go wrong cause guys fail to plan for them, like they would a contest and they let too many things slide- thing is if you take both off and on season seriously, the results will be soo much better. Good stuff as usual RJ

Thanks brotha a very and I mean VERY well respected voice told me that victories on the stage are won in the off season not during prep, and that same person had to remind me and put it in perspective I am a pro now, I have to do what a pro does and that is plan and attack!

[Mr. Aestheticz]

Wednesday 11/3/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

Thursday 11/4/10

Tuesday – 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: 30 min stepmill

...EASY!!!

[Mr. Aestheticz]

Friday 11/5/10

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!!!

[pushin weight]

Nice work,whats a typical training day diet look like for ya? thanks

[Mr. Aestheticz]

Nice work,whats a typical training day diet look like for ya? thanks

I have two different sets of macro's/diets that I run through out my weeks, currently it looks like this.

1. High Carb Days: 175 pro 378 carbs 43 fat
2. Low Carb Days: 219 pro 334 carbs 43 fat

Thats bout it!

[C.Coronato]

Keep on the grind homie. Looking good. How you feelin?

[Mr. Aestheticz]

Keep on the grind homie. Looking good. How you feelin?

1000% times better than I was 2 months ago lol, but making the slow but steady way back into the groove especially being I am back to my original training regimen.

Won't lie while at the gym this am was looking back at what i have achieved and aNd still saying WWWOOWWWW!

[scals]

Looking good brother. Workouts are solid!

[Beach91]

The next time you compete bro, do you think you will use a coach, or are u going to head into prep alone?

i like your setup, i take it your higher carb days are your leg days? or are u focusing the higher carbs around another bodypart?

[Mr. Aestheticz]

Looking good brother. Workouts are solid!

They have to be if I want to be solid myself!


The next time you compete bro, do you think you will use a coach, or are u going to head into prep alone?

i like your setup, i take it your higher carb days are your leg days? or are u focusing the higher carbs around another bodypart?

Don't really know been playing around with the idea for a while?

Actually no my higher carb days are when I do my chest,. I need the extra glycogen and energy to push that little extra weight to help bring up my chest. I only use higher carb days for the lagging body parts and I can confidently say my wheels are far from it lol!

[JUGGERNAUT]

get giant brah

[Mr. Aestheticz]

get giant brah

You know it just not the kung fu panda look this time lol too much work to take off.....lesson learned ahahaha!

[Mr. Aestheticz]

Saturday 11/6/10

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!!!

[Mr. Aestheticz]

Sunday 11/7/10

Another day for some r&r and some qt with the mrs., again we decided to cook dinner together and we made.............................................. ....LASAGNA!

It was AMAZING made a big 9x13 tray, gotta bunch leftover gonna find a way to sneak a piece or two this week into my macors because it was off the chain!

..EASY!!!

[Mr. Aestheticz]

Monday 11/8/10

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: 30 min stepmill

...EASY!!!!

[Mr. Aestheticz]

Tuesday 11/9/10

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!!!

[the_big_freak_shaw]

Dang nice work man

[Mr. Aestheticz]

Dang nice work man

Thanks brotha, greatly appreciate you stopping through!

[Mr. Aestheticz]

Wednesday 11/10/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[scals]

Looking good bro. Thanks for the help too!

[Mr. Aestheticz]

Looking good bro. Thanks for the help too!

Thanks homie, and anytime brotha no worries!

[Mr. Aestheticz]

Thursday 11/11/10

Tuesday – 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: 30 min stepmill

...EASY!!!
_________

[Mr. Aestheticz]

Friday 11/12/10

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!!!

[Mr. Aestheticz]

Saturday 11/13/10

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!!!

[Mr. Aestheticz]

Monday 11/15/10

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: 30 min stepmill

...EASY!!!!

[C.Coronato]

Still rockin deads, once and a while? Or are those gone from the books?

[Mr. Aestheticz]

Still rockin deads, once and a while? Or are those gone from the books?

CCCCCHHHIIILLLLL the current phase/style of my training is a heavy hyper focus, I will bring deads back when I get in the true power phase of my training :)

[C.Coronato]

CCCCCHHHIIILLLLL the current phase/style of my training is a heavy hyper focus, I will bring deads back when I get in the true power phase of my training :)

Nah i was being serious, But glad to see if they are still in the mix brotha.

[Mr. Aestheticz]

Tuesday 11/16/10

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!!!

[Mr. Aestheticz]

Wednesday 11/17/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Beach91]

Wednesday 11/17/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

25 min? and in the offseason yet? nuts man, I am doing 12 minutes of intervals with a 15 minute cooldown and i thought that was tough, 25 is just nuts man

[Mr. Aestheticz]

25 min? and in the offseason yet? nuts man, I am doing 12 minutes of intervals with a 15 minute cooldown and i thought that was tough, 25 is just nuts man

Ha Ha no no no its 25 min total between the warm up intervals and cool down lol!

[Mr. Aestheticz]

Thursday 11/18/10

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: 30 min stepmill

...EASY!!!

[Mr. Aestheticz]

Friday 11/19/10

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!!!

[C.Coronato]

How are you liking that early AM training? Feel any different without the food in your body all day, then training?

[Mr. Aestheticz]

How are you liking that early AM training? Feel any different without the food in your body all day, then training?

I love it honestly I got used to am training when prepping for my show plus the way my diet is set up and what not it works out great little by little the numbers are going up on the weights, its a great feeling to not have t0 worry bout training after work and get to go str8 home and chill lol!

[Mr. Aestheticz]

Saturday 11/20/10

I normally do Shoulders and Arms but it was the Mrs birthday, I had planned on going to the gym really early to get it over and done with early, BUT she woke up along with me and I made her fave bfast choc chip pancakes and we just really sat at bfast and talked and I decided this was her day and was more important to her than the gym was to me so I f$%k it she deserves all my time today.

I surprised her with a day at the spa....TOTALLY SURPRISED AND CAUGHT HER OFF GUARD, told her we were going grocery shopping and instead pulled up to the spa saying HAPPY BDAY :)

Got he the works massage, steam treatment, the works!!!

She deserved everything she got and all of my time as she always supports me and respects me going to the gym and eating this and that and not doing what she wants, she puts up soooooo much and the gym will always be there and she means more to me than anything!

[Mr. Aestheticz]

Sunday 11/21/10

Sunday – 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: 30 min stepmill

...EASY!!!!

[Mr. Aestheticz]

Monday 11/22/10

Monday – 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!!!

[Mr. Aestheticz]

Tuesday 11/23/10

Tuesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

Wednesday 11/24/10

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: 30 min stepmill

...EASY!!!

[Beach91]

Solid, consistent work RJ, happy belated birthday to your g-friend and I hope u guys have a great thanksgiving!

[Mr. Aestheticz]

Solid, consistent work RJ, happy belated birthday to your g-friend and I hope u guys have a great thanksgiving!

Thanks very much homie, greatly appreciated and I will let her know!

Dunno if you are gonna celebrate or not but if so have a great holiday and eat eat eat eat!!!

[Mr. Aestheticz]

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!

[Mr. Aestheticz]

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!!!

[Beach91]

Hey Mr A,

Just wondering after the Thanksgiving damage (i take it you ate above your macro amounts), do u doing anything different diet wise to make up for the food fest, do u lower your macros for a few days to offset the food?

[Mr. Aestheticz]

Hey Mr A,

Just wondering after the Thanksgiving damage (i take it you ate above your macro amounts), do u doing anything different diet wise to make up for the food fest, do u lower your macros for a few days to offset the food?

Def did not follow my macros for Thxgiving fuck that lol!

Ummm nothing just gonna go back to my regular macro intake may up the cardio a bit but not gonna take drastic measures like dropping my carbs, fats, pro's, etc to off set anything, I am keeping it 100% on point but its not that serious its teh holidays "EAT, DRINK, BE MERRY, DIET LATER" lol!

[wedge]

Nice leg day bro.
Question for you. I see you do front squats. How do you hold the bar? I've done some and have seen my strongman lifts go up, but it's a pain holding the bar. Any suggestions?

[Mr. Aestheticz]

Nice leg day bro.
Question for you. I see you do front squats. How do you hold the bar? I've done some and have seen my strongman lifts go up, but it's a pain holding the bar. Any suggestions?

I am really working on keeping it raw i guess you can say but if it does get to where i need assistance I use straps, it was trick taught to me in college. Here is a vid of me front squatting bout a year ago check it for reference.

http://www.youtube.com/watch?v=zCXIVqqdBU8

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!!

[G Diesel]

T
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!

Awesome perspective bro. Glad to see you have your head on straight.

Peace, G

[Mr. Aestheticz]

Awesome perspective bro. Glad to see you have your head on straight.

Peace, G

In regards to the blessing etc people fail to realize what the holiday is truly about and forget the small everyday privileges we have that others don't just trying to remind everyone.

As far as the food consumption one thing I realized is that a lot of people do not see what pro's are doing behind closed doors in regards to dieting foods etc, people assume they are clean 100% all year round. I'm just being me and keeping it real turning pro doesn't mean i change me and who I am....NEVER THAT lol!

[Mr. Aestheticz]

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!!!

[Beach91]

After the holidays and post show, how is the strength coming along RJ? Any PRs in sight?

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

After the holidays and post show, how is the strength coming along RJ? Any PRs in sight?

Everything is coming along lil by little yeah I want to beat all my pr's fro my last off-season.

Here are my pr's from last year

* Barbell Flat Press (Raw) - 335 x 3
* Squats (Raw) - 500 x 2
* Deadlifts (Raw) - 565 x 1
* Front Squats (Raw) - 365 x 3

[Beach91]

Everything is coming along lil by little yeah I want to beat all my pr's fro my last off-season.

Here are my pr's from last year

* Barbell Flat Press (Raw) - 335 x 3
* Squats (Raw) - 500 x 2
* Deadlifts (Raw) - 565 x 1
* Front Squats (Raw) - 365 x 3

Solid brother, those numbers are simply solid, and I know in time, you will have em beat, keep it up

[Mr. Aestheticz]

Solid brother, those numbers are simply solid, and I know in time, you will have em beat, keep it up

Thanks homie, I feel good and highly confident that I will the main thing is I want to break these 20-30 lbs lighter than I was when I first made them ;)

[Mr. Aestheticz]

Thursday 12/2/10

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: 1.5 mile run

...EASY!!!

[Steve48]

Good Luck on the Fire Fighters Test....I did a construction project in NC years ago nice place to hang your hat.

[Mr. Aestheticz]

Good Luck on the Fire Fighters Test....I did a construction project in NC years ago nice place to hang your hat.

Thanks brotha I turned out I did very well now just have to play the waiting game!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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 fuck, 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 shit 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 fucker. 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 shit 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....bullshit 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!!!

[Mr. Aestheticz]

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!!!!

[Steve48]

Sounds Like you Nailed the Test - Good Luck

[Mr. Aestheticz]

Sounds Like you Nailed the Test - Good Luck

Fingers crossed, thanks homie greatly appreciated!!!

[Mr. Aestheticz]

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!!!

[C.Coronato]

Looking good homie, looks like the test went well. How many people are the taking on?

[Mr. Aestheticz]

Looking good homie, looks like the test went well. How many people are the taking on?

Don't know they said there have been so many changes with how many people they are taking on so I dunno, Im just hoping to be one of them lol!

[Beach91]

Have u heard back on the test? i wish u the best of luck!

[Mr. Aestheticz]

Have u heard back on the test? i wish u the best of luck!

Nah shitty part is they said they do not know when they will be getting back could be a week or 6 months grrrrrrrrrrrrrrr

[scals]

Great job on the test brother! Training looks good too.

[Mr. Aestheticz]

Great job on the test brother! Training looks good too.

Thanks and thanks homie, its starting to eat at me this waiting bullshit lol!

[Mr. Aestheticz]

Wednesday 12/8/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

[Mr. Aestheticz]

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!!!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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 Mr_Aestheticz@yahoo.com 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!!!

[Mr. Aestheticz]

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!!!

[Enforcer]

Wishing you all the best of luck with the firemans thing bro, I hope everything works out in your favor. I'm liking the training sessions too bro, looking soild as fuck. You have a good head on your shoulders and that is very though to find in many people today, much respect goes out to you bro, keep up the hard work

[Mr. Aestheticz]

Wishing you all the best of luck with the firemans thing bro, I hope everything works out in your favor. I'm liking the training sessions too bro, looking soild as fuck. You have a good head on your shoulders and that is very though to find in many people today, much respect goes out to you bro, keep up the hard work

Very much appreciated big brotha, truly means a lot especially coming from a man who does his civil duty and stays dedicated to his goals.

The sessions are coming along nice, switchin over to my power phase in two weeks so that is when its gonna get truly nasty lol, always appreciate your support and inspiring words!

[shortstack]

What's up RJ?? I've been a little mia since the Universal site started up but I'll try and get caught up. Congrats on killing that test brother, very nice, I hope it works out well for you.

I'll swing by more often and see what's up. You going to make it to the Classic this next year?? I haven't decided if it's going to work out yet but if so, we'll have to push a little weight around.

See ya

Jeremy

[Mr. Aestheticz]

What's up RJ?? I've been a little mia since the Universal site started up but I'll try and get caught up. Congrats on killing that test brother, very nice, I hope it works out well for you.

I'll swing by more often and see what's up. You going to make it to the Classic this next year?? I haven't decided if it's going to work out yet but if so, we'll have to push a little weight around.

See ya

Jeremy

BIG JER, thanks for always checking in on me brotha, all good just appreciate the fact you remembered me lol!

Ummmm as far as the Arnold dunno working with my sponsors to see if something is being worked out or in the works, if I do then mos def lets get it in!

[Mr. Aestheticz]

Wednesday 12/15/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

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!!!!!

[Mr. Aestheticz]

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!!

http://bigdawgzunited.wordpress.com/2010/12/16/rj-perkins-ifpa-pro-bodybuilder/

...EASY!!!

[scals]

Solid interview brother.

[naturalguy]

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!!

http://bigdawgzunited.wordpress.com/2010/12/16/rj-perkins-ifpa-pro-bodybuilder/

...EASY!!!

You are big time now.


That picture at the end is great, you can see your emotion and the other two dudes don't look too happy.

[Steve48]

Good Interview,,Even a Better Article
Well Done

[Carrnage]

Sweet interview, you got some quads brother!!!

[Mr. Aestheticz]

Solid interview brother.

Preesh Steve!


You are big time now.


That picture at the end is great, you can see your emotion and the other two dudes don't look too happy.

That is my fave pic of all of them, and yeah when i saw the pics I kind of giggled I wont lie lol!


Good Interview,,Even a Better Article
Well Done

Preciate it brotha thanks for checking in and checking it out!


Sweet interview, you got some quads brother!!!

Thanks homie, they are good but need to be great I PROMISE NEXT SHOW THERE WILL BE FEATHERING!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!!

[C.Coronato]

Looking good RJ, nice looking article. Keep it up my man.

[Mr. Aestheticz]

Looking good RJ, nice looking article. Keep it up my man.

Thanks homie just trying to get on your level ;)

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

Wednesday 12/22/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

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!!!!!

[C.Coronato]

Thanks homie just trying to get on your level ;)

Shit man your the Pro! I gotta get on your level!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

Saturday 12/25/10

OFF!!!! FOR XMAS!!!

..EASY!!!!

[Mr. Aestheticz]

UPDATE
I started the power phase of my training this week, very excited and ready to moe some serious weight and break a shit 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!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

Hey everyone thank you all for your questions and support I finally got my vlog done and edited, check it out hope everyone can grab a lil suttin suttin from it and enjoys...Thanks!!!

This is part 1.......part 2 will be posted tomorrow!!!

http://s47.photobucket.com/albums/f157/Mr_Aestheticz/?action=view&current=vlog122010_0001.mp4

...EASY!!!

[shortstack]

Good Stuff RJ. I'll have to check out the log tonight when I get home but it's cool you're getting your self out there and making it happen. Good luck and keep it up.

Jeremy

[Mr. Aestheticz]

Wednesday 12/29/10

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

HERE IT IS EVERYONE PART 2 TO MY VLOG, THANKS FOR CHECKING IN!!!!

http://s47.photobucket.com/albums/f157/Mr_Aestheticz/?action=view&current=vlog122010_0002.mp4

.....EASY!!!

[Enforcer]

UPDATE
I started the power phase of my training this week, very excited and ready to moe some serious weight and break a shit 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!!!

Dude is always training hard in here no matter what, thats what I love to see bro. I hope you break those PR's and fuck I know you will with the work ethic you have.

[Mr. Aestheticz]

Dude is always training hard in here no matter what, thats what I love to see bro. I hope you break those PR's and fuck I know you will with the work ethic you have.

Ha Ha no rest for the weiry playboy and preciated just excited for the journey to breaking and making new goals!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[scals]

Great way to end 2010. Nice work brother. Happy New Year!

[Mr. Aestheticz]

Great way to end 2010. Nice work brother. Happy New Year!

Happy New Year playboy, hope diet and prep is going well keep at it!

[Mr. Aestheticz]

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!!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

Wednesday 1/5/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[shortstack]

Good stuff RJ.

When's the next show or what's going on with you plans for the future now? You going to take a little time to grow or jump in again?

Talk to you later Brother.

Jeremy

[Mr. Aestheticz]

Good stuff RJ.

When's the next show or what's going on with you plans for the future now? You going to take a little time to grow or jump in again?

Talk to you later Brother.

Jeremy

Thanks brotha, I am off and looking to compete again in 2012 need time to grow and mature, not gonna rush it gona really focus on my training and getting it done!

Hope all is well!

[scals]

Looking solid all the way around brother.

[Mr. Aestheticz]

Looking solid all the way around brother.

Trying homie, hows prep going?

[Mr. Aestheticz]

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!!!

[scals]

Trying homie, hows prep going?

Steady. 17.5 weeks out. Right where I wanna be.

[Enforcer]

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!!!

Short, solid, and to the point, good shit bro. Getting in and gettin out that the way it should be, no b.s. in between. Keep up the hard work homie.

[Mr. Aestheticz]

Steady. 17.5 weeks out. Right where I wanna be.

Word keep on the grins and eyes on the prize brotha, I got my eye on yuh!


Short, solid, and to the point, good shit bro. Getting in and gettin out that the way it should be, no b.s. in between. Keep up the hard work homie.

No bs for the kid, plus body cant handle too much volume when power training so stick to the basics, always appreciated playboy!

[Mr. Aestheticz]

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!!!!

[Mr. Aestheticz]

Hey guys I have a new in the trenches video up and running on my Fan Page on FACEBOOK, the link to my fan page is below in my signature. Check out my fan page and "LIKE" it while your there and check out the new vid and more!

I appreciate everyone's continued support its deeply appreciated!

...EASY!!!!

[B Con]

I can't get the video or link to work.

Seems like all is well on your side though RJ. Keep it up brother. Hope all is well your way.

[Mr. Aestheticz]

I can't get the video or link to work.

Seems like all is well on your side though RJ. Keep it up brother. Hope all is well your way.

Preesh you stopping through check my log on bb.com it posted on there lol!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[C.Coronato]

185 at 9% isnt bad at all!

[Mr. Aestheticz]

185 at 9% isnt bad at all!

no half steppin kid!!!

[Mr. Aestheticz]

Wednesday 1/12/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!!

[C.Coronato]

no half steppin kid!!!

I expect no less. You coming up this way any time soon? Or heading home at all?

[Mr. Aestheticz]

I expect no less. You coming up this way any time soon? Or heading home at all?

Trying to squeeze it in got my dad coming down to visit, Valda and I have 2 vacations we are planning out, and I have site coming down to shoot a mini video training series for a week.

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[C.Coronato]

Trying to squeeze it in got my dad coming down to visit, Valda and I have 2 vacations we are planning out, and I have site coming down to shoot a mini video training series for a week.

Damn son 2 vacations? Nice man. Enjoy them.. And yea a buddy and myself are planning a mini training series as well. Pretty excited about it for sure.

[Mr. Aestheticz]

Damn son 2 vacations? Nice man. Enjoy them.. And yea a buddy and myself are planning a mini training series as well. Pretty excited about it for sure.

Yeah I actually wont them when I won my show :)

Any specific site or forum?

[Mr. Aestheticz]

Wednesday 1/19/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

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!!!

[Enforcer]

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!!!

Solid session bro, how fast are you working thru your sessions?

[Mr. Aestheticz]

Solid session bro, how fast are you working thru your sessions?

Right now about 45 minutes for hyper days, no fucking around, on my power days with the number getting heavier each week 60 - 75 minutes being rest periods are longer.

I am actually manipulating, formulating, and configuring my own style of Power Hyper training >)

[Enforcer]

Right now about 45 minutes for hyper days, no fucking around, on my power days with the number getting heavier each week 60 - 75 minutes being rest periods are longer.

I am actually manipulating, formulating, and configuring my own style of Power Hyper training >)

Nice bro, high intensity and straight to the point thats what I like to fuckin see.

[Mr. Aestheticz]

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!!!!

[Mr. Aestheticz]

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"

Below is the link to my Facebook Fan Page so you can check it out and while you are there click "Like", also Part 1 is on there as well if you missed it, hope everyone enjoys and greatly appreciate everyone's continued support!

http://www.facebook.com/ifpaprorjperkins

...EASY!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[Enforcer]

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!!!

Solid leg session bro, whatd you work up to on the box squats?

[Mr. Aestheticz]

Solid leg session bro, whatd you work up to on the box squats?

Today was 345, I am nursing a tweaked hip flexor hence doing box squats but aint letting the shit stop me lol.

Working on breaking my PR of my last off season of 500 x 2 raw, but will be a bit different trying to do it at 185/190 lbs instead of 225+ lbs.

[Mr. Aestheticz]

Wednesday 1/26/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!!

[scals]

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!!!!

Looking real good brother. Thanks for the kind words this morning!

[Mr. Aestheticz]

Looking real good brother. Thanks for the kind words this morning!

Thanks brotha, oh please no worries dude Just letting the world know who I truly respect in this game!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

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!!!

[C.Coronato]

Big Wheels!

[Mr. Aestheticz]

Big Wheels!

I can officially say that I am trying to get on your level with those lmao...............REAL TALK............hope to see you back on your feet soon dude, I'm still bummed bout yuh :/

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

Wednesday 2/2/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr. Aestheticz]

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!!!

[Mr. Aestheticz]

Friday 2/4/11

NO GYM TODAY GOT SOME PERSONAL THINGS THAT NEED TO BE TAKEN CARE OF TODAY, ALL GOOD THOUGH I WILL MAKE IT UP ON LEGS TOMORROW! I TRY TO REMEMBER THAT THE GYM WILL ALWAYS BE THERE REGARDLESS IF I AM A PRO OR NOT, THERE ARE MORE IMPORTANT THINGS IN LIFE THAT NEED MY FULL ATTENTION AT TIMES!

....EASY!!!!

[Beach91]

Its all good RJ, you will kill it tomorrow bro

On your power days, do u ever go for sets of 3 or even singles?

[Mr. Aestheticz]

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!!!