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View Full Version : RJ Perkins "4P Journey" first time to the platform!



Mr. Aestheticz
03-06-14, 12:15 pm
Whats good folks for anyone who may now know me my name is RJ Perkins and I am a professional natural bodybuilder I have been a FORUM member here on Animal going on 6 years now.I have been honored ot be associated with the members and staff of the Animal/Universal community/business. I have been quiet on here for a while with so much going in my personal life getting married, taking a solemn break from bodybuilding, starting m own physique coaching business, and more. So I wanted to get back on the FORUM where it is a truly solid community and really not filled numb nuts and dick heads to keep it quite honest.

So with taking a break form bodybuilding there has been a growing trend of people competing in powerlifting, this has been a long term goal I have had for the longest but with other priorities had to put on hold. I have now been in prep for about 17 weeks now with 35+ weeks left as the meet will be in November local to here in Raleigh, NC. It is a USAPL sanctioned event and I am still debating if I will be competing in the 181 or 198 class as currently my average weight avg. is 191 lbs

I just want to be able to post my journey as I have in the past, I shared my 2008 journey in here to my first natural bodybuilding show where I won both my classes as well best posing award. Also I shared my 2010 journey where I obtained my natural pro card, and more. Any questions in regards to my training, progress, nutrition and more feel free to ask me here, thanks for everyone's support.

Current Split
Monday: Bench
Tuesday: Squat
Wednesday: Plyometric work
Thursday: Overhead Press
Friday: Deadlift

No specific name to the program just something I used to utilize back in the day. pretty much it is a progressive load/volume approach with a focus around percentage periodization.

Nutrition
Low Days: 180 pro / 430 carbs / 115 fat
Normal Days: 180 pro / 575 carb / 105 fat
High Days: 180 pro / 680 carb / 85 fat

Low days I eat when off form the gym, normal days when in the gym, high days only when needed no specific rotation as I eat enough to support recovery, performance etc.

Stats
Height: 5' 8"
Weight: Avg. 191 (still in works if compete in 181 or 198 class)
Bench: current 275 (with pause) / goal 315 (with pause)
Squat: current 435 / goal 500
Deadlift: current 470 / goal 550 - 600

Power meet is not officially scheduled but will be in November local here in North Carolina and is a USAPL meet.

Mr. Aestheticz
03-06-14, 12:18 pm
Monday 3/314

Bench
135 x10
185 x 8
210 x 5
234 x 4
250 x 2
265 x 2

3" Pin Presses
165 x 6
165 x 6
165 x 6
165 x 6

Wide Grip Cable Row
170 x 10
170 x 10
170 x 10
170 x 10
170 x 10

Reverse One Arm Nautilus Pulldown
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6

Dumbbell Incline Rows
20 x 12
20 x 12
20 x 12
20 x 12

Superset
DB Hammer Curls
30 x 10
30 x 10
30 x 10
30 x 10

Lying DB Skull Crushers
30 x 10
30 x 10
30 x 10
30 x 10

Ab Wheel
BW x 10
BW x 10
BW x 10

....EASY!!!

Mr. Aestheticz
03-06-14, 12:18 pm
Tuesday 3/4/14

Squats
225 x 10
280 x 8
330 x 5
370 x 4
395 x 2
420 x 2

Safety Bar Box Squats
265 x 6
265 x 6
265 x 6
265 x 6

Cable Pull Throughs
120 x 12
120 x 12
120 x 12

Super Set
Kettlebell Swings
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Abductor
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Super Set
Cable Face Pulls
100 x 12
100 x 12
100 x 12
100 x 12

Standing Calf Raise
110 x 12
110 x 12
110 x 12
110 x 12

Hanginng Leg Raises
BW + 5 x 15
BW + 5 x 15
BW + 5 x 15

Mr. Aestheticz
03-06-14, 12:19 pm
Wednesday 3/5/14

34" Box Jumps
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2

18" Weighted Box Jumps
BW + 15 lbs x 2
BW + 15 lbs x 2
BW + 15 lbs x 2
BW + 15 lbs x 2
BW + 15 lbs x 2

8" PLyometric Push-Ups
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2

Iso-Medicine Ball Floor Press/Throws
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm

Underhanded Grip Plyo-Pullup
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2


...EASY!!!!

Firefist
03-06-14, 12:36 pm
Oh shit, he's back.

Subbed brother.

Mr. Aestheticz
03-06-14, 1:10 pm
Oh shit, he's back.

Subbed brother.

Was never gone, was just lurking in the shadows >]

knotahumanbeing
03-06-14, 2:52 pm
Good luck on your journey to the platform!

Mr. Aestheticz
03-06-14, 3:18 pm
Good luck on your journey to the platform!

Thank you kind sir day by day brick by brick!

NickSP
03-06-14, 10:41 pm
Long time no see...welcome to the dark side

deanna7272
03-06-14, 11:26 pm
Definitely subbed... You've definitely been busy... Glad to have ya back on board and posting...

Love that there's another one on here that LOVES the volume as I do... ;-)

Mr. Aestheticz
03-07-14, 8:33 am
Long time no see...welcome to the dark side

SSSSSSKKKKKKKKKKKKIIIIIIINNNNNYYYYYY!!!!!!!!!!!!!! !!!!!!!!!!!!! Whats good kid!

Always part of the dark side just my time to shinie in it for abit ;)


Definitely subbed... You've definitely been busy... Glad to have ya back on board and posting...

Love that there's another one on here that LOVES the volume as I do... ;-)

Thanks "D"

shortstack
03-07-14, 10:38 am
You against You on the platform is the best game around brother. I'll be watching.

Mr. Aestheticz
03-07-14, 10:54 am
You against You on the platform is the best game around brother. I'll be watching.

All day son, hope all is well kid thanks for dropping through!

Mr. Aestheticz
03-07-14, 10:56 am
Thursday 3/6/14

Z Presses
Z-Press'
85 x 10
95 x 8
105 x 5
120 x 4
135 x 2

Dmbbell Floor Presses
70 x 6
70 x 6
70 x 6
70 x 6

Seated Dumbbell upright Rows
25 x 8
25 x 8
25 x 8
25 x 8
25 x 8

Close Grip Pulldown
90 x 12
90 x 12
90 x 12
90 x 12

Rack Chins
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6
BW + 20 x 6

Super Set
Seated Dumbbell Curls
20 x 12
20 x 12
20 x 12
20 x 12

Seated Iso-Extensions
15 x 12
15 x 12
15 x 12
15 x 12

Romanian trunk twists
BW x 30 per side
BW x 30 per side
BW x 30 per side


...EASY!!!

NickSP
03-07-14, 9:28 pm
Woah there...still cranking on the volume I see

Mr. Aestheticz
03-08-14, 9:49 am
Woah there...still cranking on the volume I see

For now yeah as I get closer I will be cutting back more and more.

Mr. Aestheticz
03-10-14, 9:39 am
Friday 3/7/14

Deadlifts
235 x 10
300 x 8
360 x 5
400 x 4
425 x 2
455 x 4

Rack Deads
295 x 6
295 x 6
295 x 6
295 x 6

Sumo Goodmorning
225 x 6
225 x 6
225 x 6
225 x 6

Extensions
140 x 12
140 x 12
140 x 12
140 x 12

Band Pullaparts
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.

Standing Calf Raise
120 x 12
120 x 12
120 x 12
120 x 12

...EASY!!!

Mr. Aestheticz
03-11-14, 9:38 am
Monday 3/10/14

Bench
135 x10
205 x 8
225 x 6
245 x 4
260 x 2
275 x 2

3" Pin Presses
185 x 6
185 x 6
185 x 6
185 x 6

Wide Grip Cable Rows
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

Reverse One Arm Nautilus Pulldown
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6

Dumbbell Incline Rows
30 x 12
30 x 12
30 x 12
30 x 12

Superset
DB Hammer Curls
35 x 10
35 x 10
35 x 10
35 x 10

Lying DB Skull Crushers
35 x 10
35 x 10
35 x 10
35 x 10

Ab Wheel
BW x 10
BW x 10
BW x 10

....EASY!!!

Mr. Aestheticz
03-12-14, 8:20 am
Tuesday 3/11/14

Squats
225 x 10
315 x 8
355 x 6
380 x 4
410 x 2
435 x 2

Safety Bar Box Squats
280 x 6
280 x 6
280 x 6
280 x 6

Cable Pull Throughs
130 x 12
130 x 12
130 x 12

Super Set
Kettlebell Swings
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Abductor
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Super Set
Cable Face Pulls
110 x 12
110 x 12
110 x 12
110 x 12

Standing Calf Raise
120 x 12
120 x 12
120 x 12
120 x 12

Hanginng Leg Raises
BW + 10 x 15
BW + 10 x 15
BW + 10 x 15

...EASY!!!

Mr. Aestheticz
03-13-14, 2:20 pm
Wednesday 3/13/14

36" Box Jumps
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2

18" Weighted Box Jumps
BW + 15 lbs x 2
BW + 15 lbs x 2
BW + 15 lbs x 2
BW + 15 lbs x 2
BW + 15 lbs x 2

10" PLyometric Push-Ups
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2

Iso-Medicine Ball Floor Press/Throws
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm
15 lbs x 2 each arm

Underhanded Grip Plyo-Pullup
BW x 2
BW x 2
BW x 2
BW x 2
BW x 2


...EASY!!!!

Mr. Aestheticz
03-14-14, 9:20 am
Thursday 3/13/14

Z Presses
95 x 10
105 x 8
115 x 5
130 x 4
145 x 2
165 x 1

Dmbbell Floor Presses
80 x 6
80 x 6
80 x 6
80 x 6

Superset
Seated Dumbbell upright Rows
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8

Close Grip Pulldown
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Rack Chins
BW + 25 x 6
BW + 25 x 6
BW + 25 x 6
BW + 25 x 6
BW + 25 x 6
BW + 25 x 6

Super Set
Seated Dumbbell Curls
25 x 12
25 x 12
25 x 12
25 x 12

Seated Iso-Extensions
20 x 12
20 x 12
20 x 12
20 x 12

Romanian trunk twists
BW + 5 x 25 per side
BW + 5 x 25 per side
BW + 5 x 25 per side


...EASY!!!

NickSP
03-14-14, 10:28 pm
455x4- your pulls def more than 470, nice work. You go sumo, conv, touch n go...?

the hell's a z press?

Mr. Aestheticz
03-17-14, 9:40 am
455x4- your pulls def more than 470, nice work. You go sumo, conv, touch n go...?

the hell's a z press?

Funny you mentioned my pull is more check my update on what I did this past Friday lol.

Here is a z press

https://www.youtube.com/watch?v=2PxGdYnOBXo

Mr. Aestheticz
03-17-14, 9:41 am
Friday 3/14/14

Deadlifts
235 x 10
315 x 8
385 6
415 x 4
445 x 2
475 x 3

Rack Deads
315 x 6
315 x 6
315 x 6
315 x 6

Sumo Goodmorning
235 x 6
235 x 6
235 x 6
235 x 6

Extensions
160 x 12
160 x 12
160 x 12
160 x 12

Band Pullaparts
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.
Red Band (10-35 lbs) x 12 reps.

Standing Calf Raise
135 x 12
135 x 12
135 x 12
135 x 12

Planks
BW + 25 x 40 sec.
BW + 25 x 40 sec.
BW + 25 x 40 sec.
BW + 25 x 40 sec.


...EASY!!!

Mr. Aestheticz
03-18-14, 8:23 am
Monday 3/18/14

Note: Cutting accessory work volume by 1/2 to ease load off as I prep to test my 1 RM's next week

Bench
135 x10
175 x 5
210 x 3
235 x 1
260 x 1
275 x 1

3" Pin Presses
195x 4
195x 4
195x 4
195x 4
195x 4

Wide Grip Cable Rows
190 x 10
190 x 10
190 x 10

Reverse One Arm Nautilus Pulldown
100 x 6
100 x 6
100 x 6

Dumbbell Incline Rows
30 x 12
30 x 12
30 x 12

Superset
DB Hammer Curls
40 x 10
40 x 10
40 x 10

Lying DB Skull Crushers
40 x 10
40 x 10
40 x 10

Ab Wheel
BW x 10
BW x 10

....EASY!!!

NickSP
03-19-14, 10:19 pm
some big lifts goin on in here.

but what kind of man does that stuff sitting down? ha

any plans of visiting CT again in the future?

Mr. Aestheticz
03-20-14, 1:01 pm
some big lifts goin on in here.

but what kind of man does that stuff sitting down? ha

any plans of visiting CT again in the future?

yeah taking rest of week off going away for the weekend with my wife to the mountains just to come back and test.

not right now in all truth really do not miss or have much to come back to visit to.

shortstack
03-20-14, 1:55 pm
Looking good brother. Looking forward to seeing where you at and where you get to.

Enforcer
03-20-14, 5:20 pm
Wishin you all the best on your new journey to the platform. I know you have the hard work ethic and determination, so I have no doubt that you will reach your end goals

Mr. Aestheticz
03-24-14, 2:01 pm
Looking good brother. Looking forward to seeing where you at and where you get to.

Preesh dude means a lot coming from yuh and your support!



Wishin you all the best on your new journey to the platform. I know you have the hard work ethic and determination, so I have no doubt that you will reach your end goals

Respect E appreciate the support my dude!

Mr. Aestheticz
03-25-14, 10:43 am
So took Wednesday 3/19 - Monday 3/24, my wife and I took a weekend get away trip to the mountains from Friday 3/21 - Sunday 3/23.

Today I am back in getting after it I am testing for my new official PR's I AM BEYOND FUCKING HYPED AND FOCUSED THIS WEEK!

I have been so sick and tired of just being mediocre or good enough, this week I will going for numbers I have not tried in about 5 years when I weighed 240 lbs right now avging about 195 lbs!

Stay tuned!

JUGGERNAUT
03-25-14, 11:34 am
You scare me

Mr. Aestheticz
03-25-14, 12:58 pm
You scare me

It's my sexiness I know my wife is petrified of me :)

Mr. Aestheticz
03-26-14, 10:05 am
Testing my new official 1 rep max and must say overall very happy and pleased. In all I will call this an overall PR as I have hit 500 lbs about 5 years ago but when I weighed 240 lbs. Now I am hitting the same numbers averaging a weight of 194/195 lbs. I am just hat much closer to my initial goal of 500!

http://148bcec7bb334341cd98-2fb779bd12ec72d4612275342f2c9187.r31.cf1.rackcdn.c om/37109bb062da5ec7965e4b2c002d35d0.jpg

95 x 8
160 x 5
230 x 3
300 x 2
345 x 1
390 x 1
415 x 1
440 x 1
460 x 1
480 x 1 = This was a battle but it went up and was absolutely gassed after.

Mr. Aestheticz
03-28-14, 8:53 am
Wednesday 3/26/14

In all the session and testing was fucking horrible but no one to look at except myself. I can make excuses and find reasons but they would not be worth jack shit. I just didnt get it done, main focus going forward is focusing on get over this mental hump I have with bench press.

85 x8

145 x6

190 x3

215 x2

245 x1

265 x1 - Paused

280 x1 - Paused

290 x FAIL

shortstack
03-28-14, 9:59 am
I felt the same way on bench but it's the total that matters brother. Keep grinding it out and you'll get past it.

Awesome work on the squats as well. Good numbers for just starting!!

Mr. Aestheticz
03-31-14, 10:10 am
I felt the same way on bench but it's the total that matters brother. Keep grinding it out and you'll get past it.

Awesome work on the squats as well. Good numbers for just starting!!

Thanks dude week to week and day by day I work it and grind it!

Mr. Aestheticz
03-31-14, 10:11 am
Bench
140 x 10
155 x 10
170 x 10
190 x 10
205 x 10

Speed Bench
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Underhand Grip Pull Up Banded
BW x 8
BW x 8
BW x 8

HS Iso Row
25ps + black bands X 15
25ps + black bands X 15
25ps + black bands X 15
25ps + black bands X 15

EZ Bar Curls
65 x 12
65 x 12
65 x 12
65 x 12

Seated French Press
60 x 12
60 x 12
60 x 12
60 x 12

Ab Wheel
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
04-02-14, 9:25 am
Tuesday 4/1/14

Squats
240 x 10
265 x 10
290 x 10
320 x 10
350 x 10

Barbell Glute Bridges
275 x 8
275 x 8
275 x 8
275 x 8

Banded Glute Ham Raises
BW + Red Band x 10
BW + Red Band x 5 + 5
BW + Red Band x 4 + 6

Abductor
50 x 10
50 x 10
50 x 10
50 x 10


Super Set
Dumbbell Lateral Raises
15 x 12
15 x 12
15 x 12
15 x 12
15 x 12


Standing Calf Raises
115 x 15
115 x 15
115 x 15
115 x 15

Romanian Trunk twists
BW + 5 Lbs x 14 per side
BW + 5 Lbs x 14 per side
BW + 5 Lbs x 14 per side

...EASY!!!!

Mr. Aestheticz
04-02-14, 9:28 am
Wednesday 4/2/14

Box Jumps
28" x 5
28" x 5
28" x 5
28" x 5
28" x 5
28" x 5

Weighted BoxJumps
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5

Sled Sprints
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards

Sled Drags
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards
50 lbs x 40 yards

...EASY!!!

Mr. Aestheticz
04-04-14, 11:38 am
Thursday 4/3/14

Banded Paused Bench
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4
155 x 4

Dumbbell Incline Press
60 x 10
60 x 10
60 x 10

Wide Grip Barbell Row
135 x 4 x 8

Wide Grip Pull Downs
75 x 15
75 x 15
75 x 15

Sueperset
Hammer Strength Preacher Curls
45 x 12
45 x 12
45 x 12
45 x 12

Dips
BW X 12
BW X 12
BW X 12
BW X 12

Planks
BW x 30 sec.
BW x 30 sec.
BW x 30 sec.

...EASY!!!

shortstack
04-04-14, 12:04 pm
WICKED!!! Keep it up brother.

Mr. Aestheticz
04-07-14, 9:15 am
WICKED!!! Keep it up brother.

Shit far from it but grinding things out and down son!

Mr. Aestheticz
04-07-14, 9:16 am
Friday 4/4/14

Deadlifts
255 x 10
280 x 10
305 x 10
340 x 10
370 x 10

Rack Deads
305 x 6
305 x 6
305 x 6
305 x 6
305 x 6

Deficit SLDL
185 x 10
185 x 10
185 x 10

Extensions
100 x 15
100 x 15
100 x 15
100 x 15

Super Set
Seated DB press
30 x 15
30 x 15
30 x 15
30 x 15

Standing Calf Raises
90 x 15
90 x 15
90 x 15
90 x 15

Hanging Leg Raises
BW x 15
BW x 15
BW x 15

…EASY!!!

Mr. Aestheticz
04-07-14, 9:19 am
Monday 4/7/14

Bench
140 x 10
155 x 8
170 x 8
190 x 8
205 x 8
220 x 8

Speed Bench
155 x 5
155 x 5
155 x 5
155 x 5

Underhand Grip Pull Up Banded (black band)
BW x 8
BW x 8
BW x 8

HS Iso Row
35ps + black bands X 15
35ps + black bands X 15
35ps + black bands X 15
35ps + black bands X 15

EZ Bar Curls
65 x 12
65 x 12
65 x 12
65 x 12

Seated French Press
70 x 12
70 x 12
70 x 12
70 x 12

Ab Wheel
BW x 12
BW x 12
BW x 12

...EASY!!!

G Diesel
04-07-14, 11:31 am
Ton of volume there bro. Everything getting hit hard. Thorough. I dig it.

Peace, G

Mr. Aestheticz
04-07-14, 4:00 pm
Ton of volume there bro. Everything getting hit hard. Thorough. I dig it.

Peace, G

No doubt cousin no stone uncrushed and pebble unturned.

Mr. Aestheticz
04-08-14, 9:30 am
Spent 24 of my 29 years born and raised on this planet in Connecticut and have been a fan of UCONN since day one. I was born a Husky, my dream was to play football for the program but ehhh that didn't happen lol.

Either way from day one my dad to my brother every roof we lived under we were born and bred as Huskies. I can admit 100% that i did not have the home team winning the tournament this year. Hell I didn't have them getting past the sweet 16, but just goes to show that is why in sports regardless of who the teams are and even if there is no doubt who is going to win THEY PLAY THE GAME(S).

Great win for the home state and truly speaks volumes for what Kevin Ollie has been doing since the departure of legendary coach Jim Calhoun, NEXT UP UCONN WOMEN!

http://forum.simplyshredded.com/cached/6c27e6c20afb00d91094206a8bb3deb4.jpg

G Diesel
04-08-14, 2:49 pm
Spent 24 of my 29 years born and raised on this planet in Connecticut and have been a fan of UCONN since day one. I was born a Husky, my dream was to play football for the program but ehhh that didn't happen lol.

Either way from day one my dad to my brother every roof we lived under we were born and bred as Huskies. I can admit 100% that i did not have the home team winning the tournament this year. Hell I didn't have them getting past the sweet 16, but just goes to show that is why in sports regardless of who the teams are and even if there is no doubt who is going to win THEY PLAY THE GAME(S).

Great win for the home state and truly speaks volumes for what Kevin Ollie has been doing since the departure of legendary coach Jim Calhoun, NEXT UP UCONN WOMEN!

http://forum.simplyshredded.com/cached/6c27e6c20afb00d91094206a8bb3deb4.jpg


Crazy man. So impressive what they did.

My alma mater had them down 10 in the first round and pushed them to OT. To think that they turned around and won it all is stunning.

Always good to see an OG Big East team win.

Peace, G

Mr. Aestheticz
04-09-14, 1:11 pm
Crazy man. So impressive what they did.

My alma mater had them down 10 in the first round and pushed them to OT. To think that they turned around and won it all is stunning.

Always good to see an OG Big East team win.

Peace, G

Even more amazing that the women did it again along with the men for the second time and the only institution

Mr. Aestheticz
04-09-14, 1:11 pm
UCONN women again made history by winning another national championship BUT doing it while completing a perfect season. ALSO for the second time in NVCAA history and for the second time UCONN being the institution to do so both Men and Woman's teams won a national title. another great year for the University of Connecticut for the home state team. Congratulations again to the women on another impressive season by the players and legendary coach Geno Auriemma!

#uconn #nationalchamps #bleedblue #ncaachampions

http://forum.simplyshredded.com/cached/52ebd336408227e4cdcb834a12c84134.jpg

Mr. Aestheticz
04-09-14, 1:18 pm
Tuesday 4/1/14

Squats
240 x 10
265 x 8
290 x 8
320 x 8
350 x 8
375 x 8

Barbell Glute Bridges
315 x 8
315 x 8
315 x 8
315 x 8

Banded Glute Ham Raises
BW + Red Band x 10
BW + Red Band x 7 + 3
BW + Red Band x 6 + 4

Abductor
60 x 10
60 x 10
60 x 10
60 x 10

Super Set
Dumbbell Lateral Raises
20 x 12
20 x 12
20 x 12
20 x 12
20 x 12

Standing Calf Raises
130 x 15
130 x 15
130 x 15
130 x 15

Romanian Trunk twists
BW + 10 Lbs x 14 per side
BW + 10 Lbs x 14 per side
BW + 10 Lbs x 14 per side

...EASY!!!!

Mr. Aestheticz
04-09-14, 1:22 pm
Wednesday 4/9/14

Box Jumps
30" x 5
30" x 5
30" x 5
30" x 5
30" x 5
30" x 5

Weighted BoxJumps
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5
20 lbs + BW at 16" x 5

Uphill Leap Frogs
BW x 40 yards
BW x 40 yards
BW x 40 yards
BW x 40 yards
BW x 40 yards
BW x 40 yards

Uphill Sprints
40 yards
40 yards
40 yards
40 yards
40 yards
40 yards

...EASY!!!

Mr. Aestheticz
04-10-14, 9:13 am
Thursday 4/10/14

Banded Paused Bench
160 + 10 lb bands x 4
160 + 10 lb bands x 4
160 + 10 lb bands x 4
160 + 10 lb bands x 4
160 + 10 lb bands x 4
160 + 10 lb bands x 4

Dumbbell Incline Press
70 x 10
70 x 10
70 x 10
70 x 10

Wide Grip Barbell Row
155 x 4 x 8

Wide Grip Pull Downs
90 x 15
90 x 15
90 x 15

Sueperset
Hammer Strength Preacher Curls
50 x 12
50 x 12
50 x 12
50 x 12

Dips
BW X 12
BW X 12
BW X 12
BW X 12

Planks
BW x 40 sec.
BW x 40 sec.
BW x 40 sec.

...EASY!!!

Mr. Aestheticz
04-10-14, 7:43 pm
If anyone hasnt seen it yet I shot a video review for those of you interested in the SBD knee sleeves which have taken the bodybuilding and powerlifting community by storm. Have gotten a lot of positive feedback. To sum up I love these things but you will see how I break them down and show you have to put them on.


https://www.youtube.com/watch?v=5r8kc3yYNlw

Mr. Aestheticz
04-11-14, 10:09 am
Friday 4/11/14

Deadlifts
255 x 10
280 x 8
310 x 8
340 x 8
370 x 8
405 x 8

Rack Deads
330 x 6
330 x 6
330 x 6
330 x 6

Deficit SLDL
205 x 10
205 x 10
205 x 10

Extensions
110 x 15
110 x 15
110 x 15
110 x 15

Super Set
Seated DB press
40 x 15
40 x 15
40 x 15
40 x 15

Standing Calf Raises
100 x 15
100 x 15
100 x 15
100 x 15

Hanging Leg Raises
BW + 5 x 15
BW + 5 x 15
BW + 5 x 15

Mr. Aestheticz
04-11-14, 10:21 am
One of the many things in sports in general is blaming ones success, strengths, and more on their GENETICS. Or blaming your lack of results and improvements on your GENETIC limitations is a COP OUT, so I pretty much toughed on that in my new video.

"Stop Blaming GENETICS"

http://youtu.be/02n9nJO-uVI

Mr. Aestheticz
04-14-14, 8:03 pm
Monday 4/14/14

Bench
140 x 10
170 x 8
190 x 6
205 x 6
220 x 6
240 x 6

Speed Bench
170 x 5
170 x 5
170 x 5
170 x 5

Neutral Grip Pull Up Banded
BW + Red x 6
BW + Red x 6
BW + Red x 6
BW + Red x 6

HS Iso Row
45ps + Purple Band x 12
45ps + Purple Band x 12
45ps + Purple Band x 12

EZ Bar Curls
70 x 10
70 x 10
70 x 10
70 x 10

Seated French Press
80 x 10
80 x 10
80 x 10
80 x 10

Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
04-14-14, 8:15 pm
People have been wondering about trainnig footage so shot my squat sesskion from 4/8/14 and very happy as I hit a personal pr in regards to hitting 370 X 8 with no belt when 20+ weeks prior I hit 365 x 1 with one, the grind continues!

http://youtu.be/cTXIdVzCYYQ

G Diesel
04-15-14, 9:47 am
One of the many things in sports in general is blaming ones success, strengths, and more on their GENETICS. Or blaming your lack of results and improvements on your GENETIC limitations is a COP OUT, so I pretty much toughed on that in my new video.

"Stop Blaming GENETICS"

http://youtu.be/02n9nJO-uVI

Worst cop out in the world... Basically people blaming their parents for why they suck.

Amen my brother. Good shit.

Peace, G

Mr. Aestheticz
04-16-14, 11:21 am
Worst cop out in the world... Basically people blaming their parents for why they suck.

Amen my brother. Good shit.

Peace, G

Preesh my dude one thing I have learned from respectable people such as yourself anf many others is shit doesn't change the work, effort, and process.

Don't know if dudes these days need more of tissues and tampons or hugs and sympathy smfh.

shortstack
04-16-14, 5:37 pm
I liked that knee sleeve review, been looking for something to keep the knees healthy.

The one thing I did wonder thought is why you don't have a few more dogs in the video? haha Just messin with ya brother.

Jeremy

Mr. Aestheticz
04-17-14, 10:02 am
I liked that knee sleeve review, been looking for something to keep the knees healthy.

The one thing I did wonder thought is why you don't have a few more dogs in the video? haha Just messin with ya brother.

Jeremy

Thanks for watching and checking out kid as for dogs if we could we would have 10 lol

shortstack
04-18-14, 2:46 pm
Thanks for watching and checking out kid as for dogs if we could we would have 10 lol

Haha awesome. I'll get online and check out some of your other stuff this weekend.

Mr. Aestheticz
04-22-14, 9:04 am
Missed all of last week on social media and missed 2 of my 5 prep training sessions as well. All because my job had its annual business year kick off and a full week of celebration and gatherings. Normally in the past I would be pissy and truly sob that I missed the gym thinking I lost all my gainzz. Truth behold I have realized the more I exceed at my career and the more I exceed with Aesthetics Training & Nutrition the more it is the things I do outside of the work place and outside of the gym that truly make me better as a person.

The gym, bodybuilding, and powerlifting is everything to me and my business is everything to me. I have evolved as a HUMAN these past 2 years with because I have learned to stop STRESSING and sweating the little things. I have been doing this life style too long to be worrying about any gain or loss. I work too hard and have worked too hard in getting my career where it is and where I am actually happy. This is what I teach and preach to all my clients and that if you do not work and get paid you cannot go to a gym to train, eat the food needed, and sleep in a bed.

Unless the gym, coaching, and more IS your full time job you have to keep things in perspective on what are and will be more important for you, your family, and hell even your retirement lmao!

Mr. Aestheticz
04-22-14, 9:09 am
Monday 4/21/14

Note: due to the prior week traveling and attending conferences/venues for my job I decided to rerun the 3rd week in my cycle. Smart decision as I felt strong and confident as I move onto the rest of this week.

Bench
140 x 10
170 x 8
190 x 6
205 x 6
220 x 6
240 x 6

Speed Bench
170 x 5
170 x 5
170 x 5
170 x 5

Underhand Pull Up
BW x 6
BW x 6
BW x 6
BW x 6

HS Iso Row
55 ps + purple band x 12.
55 ps + purple band x 12
55 ps + purple band x 12
55 ps + purple band x 12

EZ Bar Curls
80 x 10
80 x 10
80 x 10
80 x 10

Seated French Press
90 x 10
90 x 10
90 x 10
90 x 10

Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
04-23-14, 11:46 am
Tuesday 4/22/14

Squats
240 x 10
290 x 6
320 x 6
350 x 6
375 x 6
410 x 6

Barbell Glute Bridges
385 x 8
385 x 8
385 x 8
385 x 8

Banded Glute Ham Raises
BW + Black Band x 8
BW + Black Band X 8
BW + Black Band X 8

Abductor
80 x 8
80 x 8
80 x 8
80 x 8

Super Set
Dumbbell Lateral Raises
25 x 12
25 x 12
25 x 12
25 x 12
25 x 12

Standing Calf Raises
150 x 12
150 x 12
150 x 12
150 x 12

Romanian Trunk twists
BW + 25 Lbs x 12 per side
BW + 25 Lbs x 12 per side
BW + 25 Lbs x 12 per side

...EASY!!!!

Mr. Aestheticz
04-23-14, 11:58 am
Wednesday 4/23

Box Jumps
32' x 5 reps
32' x 5 reps
32' x 5 reps
32' x 5 reps
32' x 5 reps

Weighted Box Jumps
18" x BW + 20 lbs x 5 reps
18" x BW + 20 lbs x 5 reps
18" x BW + 20 lbs x 5 reps
18" x BW + 20 lbs x 5 reps
18" x BW + 20 lbs x 5 reps

Drag Sled Sprints
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards

Drag Sled Drags
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards
100 lbs on sled x 40 yards


...EASY!!!!

Mr. Aestheticz
04-24-14, 8:57 am
Thursday 4/24/14

Banded Paused Bench
180 x 4
180 x 4
180 x 4
180 x 4

Dumbbell Incline Press
85 x 4 x 8

Wide Grip Barbell Row
175 x 8
175 x 8
175 x 8
175 x 8

Wide Grip Pull Downs
110 x 12
110 x 12
110 x 12

Sueperset
Hammer Strength Preacher Curls
60 x 10
60 x 10
60 x 10
60 x 10

Band Resisted Dips
BW + red band X 10
BW + red band X 10
BW + red band X 10
BW + red band X 10

Planks
BW x 60 sec
BW x 60 sec
BW x 60 sec

...EASY!!!

Mr. Aestheticz
04-24-14, 9:08 am
I am a huge proponent in balance in eating choices and being able to have fun/enjoy the foods you eat. One thing that happens a lot for those tracking macros is they try to find constant reasons that as long as you get the restaraunts nutrition values you can track accurately to eat at a specific place.

This is false, prime example Chipotle, yes you can eat within a balance stigma but that burrito you built from their site to track macros is not going to add up to what they give you in person. So in other words make the foods you enjoy yourself to effectively track your intakes.

Prime example below I was able to make two large burritos for my post work out meal and it was as good if not better than if I got one out at a restaraunt and it did not effect my nutrition goals. Look at the kcal value for these two I made and imagine what it would when made by someone else?

Again not saying you cannot enjoy outsourced foods but ultimate control by you in making your foods is the lines in your It's and dots on your I's with detail.

http://forum.simplyshredded.com/cached/a1083922f6f09ea3612a9ca744ca8d78.jpg

Mr. Aestheticz
04-24-14, 9:09 am
Thursday 4/24/14

Banded Paused Bench
180 x 4
180 x 4
180 x 4
180 x 4

Dumbbell Incline Press
85 x 4 x 8

Wide Grip Barbell Row
175 x 8
175 x 8
175 x 8
175 x 8

Wide Grip Pull Downs
110 x 12
110 x 12
110 x 12

Sueperset
Hammer Strength Preacher Curls
60 x 10
60 x 10
60 x 10
60 x 10

Band Resisted Dips
BW + red band X 10
BW + red band X 10
BW + red band X 10
BW + red band X 10

Planks
BW x 60 sec
BW x 60 sec
BW x 60 sec

…EASY!!!

Mr. Aestheticz
04-28-14, 10:04 am
Friday 4/25/14

Deadlifts
255 x 10
310 x 6
340 x 6
370 x 6
400 x 6 (no belt)
435 x 6 (no belt)

Rack Deads
355 x 6
355 x 6
355 x 6
355 x 6

Deficit SLDL
225 x 10
225 x 10
225 x 10

Super Set
Seated DB press
50 x 15
50 x 15
50 x 15
50 x 15

Standing Calf Raises
110 x 15
110 x 15
110 x 15
110 x 15

BFR Leg Extensions
40 lbs x 20 x 15 x 15 x 15

Hanging Leg Raises
BW + 7.5 x 12
BW + 7.5 x 12
BW + 7.5 x 12

…EASY!

Mr. Aestheticz
04-28-14, 10:29 am
So I have gotten a lot of positive feedback on this video and a good amount of people have said it is my best yet. If you are going through a prep or you know someone going through a prep I hope this video is a huge help to them in understanding that show prep is not physical it is all mental.

Check it out!

http://youtu.be/DfFta_JO0Bo

Mr. Aestheticz
04-29-14, 10:30 am
Monday 4/28/14

Bench
140 x 10
190 x 6
205 x 6
220 x 4
240 x 4
255 x 4

Speed Bench
180 x 5
180 x 5
180 x 5
180 x 5

Neutral Grip Pull Up
BW + 10 x 6
BW + 10 x 6
BW + 10 x 6
BW + 10 x 6

HS Iso Row
65ps + purple band x 12
65ps + purple band x 12
65ps + purple band x 12
65ps + purple band x 12

SuperSet
EZ Bar Curls
85 x 10
85 x 10
85 x 10
85 x 10

Seated French Press
100 x 10
100 x 10
100 x 10
100 x 10

Bosu Ball Ab Wheel
BW x 10
BW x 10
BW x 10

...EASY!!!

G Diesel
04-29-14, 11:42 am
I have realized the more I exceed at my career and the more I exceed with Aesthetics Training & Nutrition the more it is the things I do outside of the work place and outside of the gym that truly make me better as a person.

The gym, bodybuilding, and powerlifting is everything to me and my business is everything to me. I have evolved as a HUMAN these past 2 years with because I have learned to stop STRESSING and sweating the little things. I have been doing this life style too long to be worrying about any gain or loss. I work too hard and have worked too hard in getting my career where it is and where I am actually happy. This is what I teach and preach to all my clients and that if you do not work and get paid you cannot go to a gym to train, eat the food needed, and sleep in a bed.



Very good perspective. A mature viewpoint it takes meatheads like us a while to adopt. But we're all evolving at our own pace.

Peace, G

Mr. Aestheticz
04-30-14, 9:27 am
Very good perspective. A mature viewpoint it takes meatheads like us a while to adopt. But we're all evolving at our own pace.

Peace, G

Every beast was evolved from man and every man must know when the beat must present itself and when it must lay in the dark!

Mr. Aestheticz
04-30-14, 9:27 am
Tuesday 4/29/14

Squats
240 x 10
295x 6
350 x 6
365 x 4
395 x 4
435 x 4

Barbell Glute Bridges
405 x 6
405 x 6
405 x 6
405 x 6

Banded Glute Ham Raises
BW + Black Band x 8
BW + Black Band X 8
BW + Black Band X 8

Abductor
90 x 8
90 x 8
90 x 8
90 x 8

Super Set
Dumbbell Cross Raises
10 x 12
10 x 12
10 x 12
10 x 12

Standing Calf Raises
160 x 12
160 x 12
160 x 12
160 x 12

Bosu Romanian Trunk twists
BW x 12 per side

...EASY!!!!

Mr. Aestheticz
04-30-14, 9:54 am
Wednesday 4/30/14

Banded Paused Bench
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

Dumbbell Incline Press
90 x 8
90 x 7
90 x 7
90 x 6

Wide Grip Barbell Row
185 x 8
185 x 8
185 x 8
185 x 8

BFR Hammer Strength Preacher Curls
25 lbs x 20 x 15 x 15 x 15

Band Resisted Dips
BW + black band x 10
BW + black band x 8
BW + black band x 8
BW + black band x 8

Bosu Planks
BW x 30 sec
BW x 30 sec
BW x 30 sec

...EASY!!!

Enforcer
04-30-14, 2:10 pm
Your workouts look spot on, looking forward to seeing how it all turns out for you in the end. Keep killing it bro

Mr. Aestheticz
05-06-14, 8:30 am
Your workouts look spot on, looking forward to seeing how it all turns out for you in the end. Keep killing it bro

Preesh big man all about the process and the work!

Mr. Aestheticz
05-06-14, 8:32 am
Thursday 5/1/14

Deadlifts
255 x 10

310 x 8

370 x 6

390 x 4

440 x 4

465 x 4

Wide Grip Rack Deads
380 x 6
380 x 6
380 x 6
380 x 6

Lying Iso-Leg Curls
45 ps x 12
45 ps x 12
45 ps x 12

Super Set
Dumbbell Cross Raises
10 x 12
10 x 12
10 x 12
10 x 12

Seated Calf Raises
45 x 15
45 x 15
45 x 15
45 x 15

Iso Leg Extensions
50 lbs x 12
50 lbs x 12
50 lbs x 12
50 lbs x 12

…EASY!

Mr. Aestheticz
05-06-14, 8:33 am
Monday 5/6/14

Bench
140 x 10
175 x 8
215 x 5
240 x 4
255 x 2
270 x 2

Speed Bench
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Underhand Grip Pull Ups
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6


Hammer Curls
25 x 12
25 x 12
25 x 12
25 x 12

Smith Machine French Press
BW x 15
BW x 15
BW x 15
BW x 15


Bosu Ball Ab Wheel
BW x 12
BW x 12
BW x 12


...EASY!!!!

Mr. Aestheticz
05-06-14, 8:36 am
Shot some footage on 4/25 of my deadlift session. Deads are my best lift like many others and with that in developing long term I have been utilizing and doing more and more belt-less training. So hit 435 i believe in this footage for 6 without a belt, not amazing but not weak compared to many others. In all still much work to be done!

http://youtu.be/LLyjle5y15E

deanna7272
05-06-14, 9:18 am
Proctoring a test again today, so I was doing some much needed "catching up"... I am definitely going to check out the videos later ((YouTube is locked here at work, soooo...lol))

Keep up the great work AND insight...

Mr. Aestheticz
05-07-14, 9:03 am
Proctoring a test again today, so I was doing some much needed "catching up"... I am definitely going to check out the videos later ((YouTube is locked here at work, soooo...lol))

Keep up the great work AND insight...

Thanks D your support is always appreciated!

Wil do just doing me how I do and what I do at best at least.

Mr. Aestheticz
05-07-14, 9:04 am
Tuesday 5/6/14

Squats
240 x 10

302.5 x 8

365 x 5

410 x 4

440 x 2

465 x 2

Lying Iso Leg Curls

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

70 ps x 10

Hip Abductor

90 x 10

90 x 10

90 x 10

90 x 10

90 x 10

90 x 10

Dumbbell Cross Raises

10 x 20

10 x 20

10 x 20

Seated Calf Raises

70 x 12

70 x 12

70 x 12

70 x 12

Bosu Romanian Trunk twists

BW + 5 x 12 per side

BW + 5 x 12 per side

BW + 5 x 12 per side



...EASY!!!!

Mr. Aestheticz
05-07-14, 9:06 am
Wednesday 5/7

Box Jumps
38" x 3
38" x 3
38" x 3
38" x 3


Weighted Box Jumps
20"" x BW + 20 lbs x 3 reps
20"" x BW + 20 lbs x 3 reps
20"" x BW + 20 lbs x 3 reps
20"" x BW + 20 lbs x 3 reps


Drag Sled Sprints
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards
135 lbs on sled x 40 yards

Back pedal Sled Drags
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards
45 lbs on sled x 40 yards


...EASY!!!!

Mr. Aestheticz
05-09-14, 9:13 am
Thursday 5/8/14

Banded Paused Bench
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4

Seated Iso Cable Row
50 x 10 ps
50 x 10 ps
50 x 10 ps
50 x 10 ps
50 x 10 ps
50 x 10 ps

HS Iso Lateral Row
45 ps x 15
45 ps x 15
45 ps x 15
45 ps x 15

Seated DB Curls
25 x 15
25 x 15
25 x 15
25 x 15

BFR Rope Extensions
50 x 20
50 x 15
50 x 15
50 x 15

Bosu Planks
BW x 45 sec
BW x 45 sec
BW x 45 sec

...EASY!!!

NickSP
05-09-14, 7:04 pm
Some serious work going on, how far out is the meet now?

Mr. Aestheticz
05-13-14, 9:15 am
Some serious work going on, how far out is the meet now?

Preesh dude depending on how this week goes I mmight be eyeing a meet in July.

Mr. Aestheticz
05-13-14, 9:16 am
Bench Press Test day

Monday 5/12/14

Paused Bench
140 x 10
180 x 3
215 x 1
240 x 1
265 x 1
290 x FAIL
290 x FAIL
285 x 1 - 5 lb pr in 6 weeks

Note: Really wanted 290 but got 285 which is a 5 lb pr over two weeks. Not really stressing minimal progress in the bench as it is truly a process.

I have grasped that volume in regards to hyper rep ranges 6-10 are my strong points but once i get in the 1 2 or 3 range loads is a battle. So my next cycle will adjust and focus on load trainnig

Paused Bench
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause
185 x 3 @ 3 second pause

Widegrip Pulldown
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12

Cable Face Pulls
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20

Bosu Ab Wheel
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
05-14-14, 12:44 pm
Tuesday 5/13/14

SQUAT TEST DAY!

Squats
500 x 1 ENOUGH SAID!!!!

Lying Legs Curls
90 X 12
90 X 12
90 X 12
90 X 12
90 X 12
90 X 12

Abductor
80 X 10
80 X 10
80 X 10
80 X 10
80 X 10
80 X 10

Standing Calf Raises
100 X 15
100 X 15
100 X 15
100 X 15
100 X 15
100 X 15

Bosu Planks
BW x 45 sec.
BW x 45 sec.
BW x 45 sec.


...EASY

Mr. Aestheticz
05-15-14, 9:33 am
Wednesday 5/14/14

Didn't test anything so took advantage and mixed up my training a bit.

3 Board Pause Presses
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Dumbbell Incline Press
70 x 10
70 x 10
70 x 10
70 x 10

Braced Bent Over Dumbbell Rows
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8

Underhand Grip Pull Downs
75 x 15
75 x 15
75 x 15
75 x 15
75 x 15

Seated Dumbbell Hammer Curls
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8

Cable Curls
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15

...EASY!!!

Mr. Aestheticz
05-15-14, 9:39 am
Ok so you food porn addicts saw on my Instagram @atn_coaching I posted a pic and macros on my home made burritos and everyone was tripped out how I am able to roll them up without falling apart etc. So after high demand I decided to shoot a video for everyone be sure to Like and subscribe!

Enjoy and Bon Apetit!

http://youtu.be/5-clU6gevyo

Mr. Aestheticz
05-16-14, 9:58 am
Thursday 5/16/14

Paused Seated Dumbbell Presses
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8

Seated DB Lateral Raise
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15


Seated French Press
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8

Rope Extensions
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15
80 x 15

Standing Cable Chest Fly;s
40 x 15
40 x 15
40 x 15
40 x 15
40 x 15
40 x 15

..EASY!!!

rainman
05-16-14, 3:16 pm
Ok so you food porn addicts saw on my Instagram @atn_coaching I posted a pic and macros on my home made burritos and everyone was tripped out how I am able to roll them up without falling apart etc. So after high demand I decided to shoot a video for everyone be sure to Like and subscribe!

Enjoy and Bon Apetit!

http://youtu.be/5-clU6gevyo

Thanks for the video. When I remember my Youtube password I am subbing for sure. Decent log too. Consider me subbed for this one at least for now.

Mr. Aestheticz
05-19-14, 9:23 am
Thanks for the video. When I remember my Youtube password I am subbing for sure. Decent log too. Consider me subbed for this one at least for now.

Thanks dude greatly appreciated on my behalf!

Mr. Aestheticz
05-19-14, 9:24 am
Friday 5/16/14

Test day

Deads
260 x 10
325 x 5
390 x 3
435 x 1
495 x 1
525 x 1
540 x FAIL

Things didn't go exactly as planned but am not really upset as I kind of shot myself in the foot. I thought athletes would/were putting chalk on their things/quads to help with grip and pulling but to what I was told it is actually baby powder. So what happened was the bar was grabbing my quads and literally pulling and rolling my tissue so that I could not pull the bar up. Lesson learned and excited to what is to come when I actually am more smart on my approach.

...EASY!!!

Mr. Aestheticz
05-19-14, 9:26 am
This past weekend was the No gear Classic promoted by IFPA Pro William Powell and I attended and was back stage with my client Allie who took 3rd in women's figure debut. Though very happy for her she is not satisfied but grind we will.

Was great to see everyone from friends and clients to come out and support the natural physique movement.

http://forum.simplyshredded.com/cached/08a1962bca9223723d178a3be3e123e1.jpg
http://forum.simplyshredded.com/cached/15306ed811715fba5edd973c0d58b0fb.jpg
http://forum.simplyshredded.com/cached/2c7cca226b829f7ee3c1f10bf3afbced.jpg
http://forum.simplyshredded.com/cached/7efbbcd26bd9911a677daae1760b7fda.jpg
http://forum.simplyshredded.com/cached/7efbbcd26bd9911a677daae1760b7fda.jpg
http://forum.simplyshredded.com/cached/d210610700202a044ebf129ff76b6574.jpg
http://forum.simplyshredded.com/cached/51080aab19d9108902c0df920cb1ccaf.jpg

Mr. Aestheticz
05-20-14, 12:56 pm
Monday 5/19/14

Bench Press (Paused every rep)
155 x 5
170 x 5
185 x 5
200 x 5
215 x 5
225 x 5

Paused Dead (above knee)
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

Axle Bar Floor Press (paused)
135 x 6
140 x 6
145 x 6
150 x 6
155 x 6
160 x 6

Seated Cable Face Pulls
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15

Bosu Planks
BW x 45 sec.
BW x 45 sec.
BW x 45 sec.
BW x 45 sec.

...EASY!!!

Mr. Aestheticz
05-21-14, 9:12 am
Tuesday 5/20/14

Paused Seated DB Shoulder Press
80 x 6
80 x 6
80 x 6
70 x 6
70 x 6
70 x 6
*Jumped the gun on the weight too early

Lateral Raises
10 x 12
10 x 12
10 x 12
15 x 12
15 x 12
15 x 12

Barbell Rows
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6

Seated Close Cable Row
100 x 12
100 x 12
100 x 12
110 x 12
110 x 12
110 x 12

Seated Calf Raises
55 x 15
55 x15
55 x15

55 x15
55 x15
55 x15

...EASY!!!

Mr. Aestheticz
05-22-14, 12:44 pm
Wednesday 5/21/14

Deadlifts
290 x 5
315 x 5
325 x 5
350 x 5
375 x 5
400 x 5

Dynamic Speed Bench
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Barbell Glute Bridges
405 x 6
405 x 6
405 x 6
405 x 6
405 x 6
405 x 6
405 x 6

Extensions
60 x 20
60 x 20
60 x 20
60 x 20
60 x 20
60 x 20

...EASY!!!

NickSP
05-24-14, 8:11 pm
That's a big ass DL session

If you have one, what's the structure like for your assistance movements? Seems everything is really specific in your training, and I know you tend to be very detailed

Mr. Aestheticz
05-29-14, 9:29 am
That's a big ass DL session

If you have one, what's the structure like for your assistance movements? Seems everything is really specific in your training, and I know you tend to be very detailed

On my specific days ie bench squat and deads i want to pick movements that will aid in the movements themselves

so with my bench it could be a antagonistic movement or just incorporating another dymanic of the movement speed, load, pin press, board press etc. for squats i focus on the hips and glutes along with lower back so barbell glute bridges, abductor, glute ham raise etc. same with deadlift good mornings, cable pull through and more.

For me It shouldnt be just do this because just to do it it should serve a purpose.

Mr. Aestheticz
06-03-14, 11:26 am
Monday 6/2/14

Update: I was out of the gym all of the week of 5/26-6/1 I tweaked my psoas again doing paused deads and more. So I have experienced this issue before in the past and I can say that my recovery was its best ever. So with that I am easing my way back in and not fully back to day one but back to the 10's, 8's, etc. rep range. So just reestablishing my CNS and again easing the loads in so not to jump the gun and possibly do more damage that needed. Also this was kinda of my fault as I was to take a deload after hit my new 1 rm's but was back in the gym etc. so me on average i need to deload every 4-6 weeks. So back after it an on we go!

Bench Press
125 x 10
140 x 10
155 x 10
170 x 10
180 x 10
195 x 10

Axle Bar Floor Press (paused)
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Speed Bench
170 + red bands x 3
170 + red bands x 3
170 + red bands x 3
170 + red bands x 3
170 + red bands x 3
170 + red bands x 3

Standing Cable Face Pulls
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15
60 x 15

Kneeling cable crunch
60 x 12
60 x 12
60 x 12

...EASY!!!

Mr. Aestheticz
06-04-14, 11:02 am
Tuesday 6/3/14

Paused Seated DB Shoulder Press
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6

Pendalay Barbell Rows
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6

Superset
Dumbbell Lateral Raise
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15
10 x 15

Seated Close Cable Row
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Superset
2 Stop Easy Bar Curl
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

2 Stop Seated French Press
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Intra Set Stretch Seated Calf Raises
45 x 6
45 x 6
45 x 6
45 x 6
45 x 6
45 x 6

...EASY!!!

Mr. Aestheticz
06-05-14, 12:20 pm
Wednesday 6/4/14

Squats
225 x 10
250 x 10
275 x 10
300 x 10
325 x 10
350 x 10

Paused Box Squats
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3

Dynamic/Speed Squats
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3

Leg Extensions
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20

Ab Wheel
BW x 12
BW x 12
BW x 12

…EASY!!!

Mr. Aestheticz
06-06-14, 11:51 am
Thursday 6/5/14

Dumbbell Incline Press
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6
60 x 6

Standing Cable Fly's
40 x 15
40 x 15
40 x 15
40 x 15 >>>> 30 x 15 >>>> 20 x 15

Dumbbell Row
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8

Lat Pulldown
85 x 15
85 x 15
85 x 15
85 x 15 >>>> 70 x 15 >>>>55 x 15

Incline Curls
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10
10 x 10

V-Bar Extensions
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10

Leg Press Calf Press
135 x 12
135 x 12
135 x 12
135 x 12


...EASY

Mr. Aestheticz
06-10-14, 11:27 am
Friday 6/6/14

Deadlift
235 x 10
260 x 10
290 x 10
315 x 10
340 x 10
365 x 10

12" Block Pulls
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5
365 x 5

Speed Deadlifts
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3
315 x 3

Seated Leg Curls
70 x 20
70 x 20
70 x 20
70 x 20
70 x 20
70 x 20

Hanging Leg Raises
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
06-10-14, 11:30 am
Monday 6/9/14

Bench Press
140 x 8
155 x 8
170 x 8
180 x 8
195 x 8
215 x 8

Axle Bar Floor Press - 2 sec pause
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Speed Bench - 5 sec concentric
185 + red bands x 3
185 + red bands x 3
185 + red bands x 3
185 + red bands x 3
185 + red bands x 3
185 + red bands x 3

Standing Cable Face Pulls
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15

Kneeling cable crunch
70 x 12
70 x 12
70 x 12
70 x 12

...EASY!!!

Mr. Aestheticz
06-25-14, 10:31 am
I have been extremely lazy in updating my site, progress, training, and so much more. Let me tell you I have been slammed with my full time job with major projects and presentations, as well hectic with Aesthetics Training and Nutrition. It is all good busy that I am blessed and grateful for. As well though I was in a bit of a funk, not hungry, not motivated, and not really feeling the gym , prep, and more. No one will openly admit they go through mental battles and struggles with hindrance around their persona. Me I personally give two shits what people think and judge me by, I have mental battles where I simple do not even want to do anything. Hell to be fully honest I am sick and tired of the countless benching, squatting, and deadlifting.

A lot of times I just want to go in the gym do what I want and have fun, experiment, mix things up, and just get back to how training used to be for me. With that though I am close to 18 weeks out and it has retriggered that spark in me feeling confident, happy, and refocused. Life has its ups and downs, i was on a sick roll, got sidelined for a week, came back not so hot, but now catching pace again. Simply put there is no perfect feeling or process for your everyday life and goals. You just need to establish the reality of the world around you and who you are as a person. Next week should be back to normal and catching up and keeping up to par with everything.

Again always grateful and appreciative of everyone's love and support!

Thanks!

RJ

Mr. Aestheticz
07-01-14, 11:15 am
Have been feeling better lately and a bit more motivated and things (knock on wood) have been going well with training in regards to finding a rhythm. Will do a better job on updating accordingly along with providing more insight and details as to how everything goes. So now I 17.85 weeks out and have 2 more weeks left in my current cycle and will be testing my 1rm's in 3 weeks.

Brick by brick I build!

Monday 6/30

Paused Bench
185 x 3
200 x 3
212.5 x 3
227.5 x 3
242.5 x 3
257.5 x 3

Speed Deads
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3
365 x 3

Abductor
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6

Standing Calf Raises (interset stretching)
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10


Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
07-02-14, 9:57 am
Tuesday 7/1

Focusing on variation with focus around volume and hypertrophy though powerlifting cant let go of what little aesthetics I have as well looking at a lot of these exercises as functional movememnts

Seated DB Shoulder Press
85 x 4
85 x 4
85 x 4
85 x 4

Superset
DB Lateral Raises
20 x 12
20 x 12
20 x 12
20 x 12

w/ Cable Face Pulls
60 x 15
60 x 15
60 x 15
60 x 15

Underhand Grip Pull-Ups
BW x 6
BW x 6
BW x 6
BW x 6

Superset
Overhand T-Bar Row
90 x 10
90 x 10
90 x 10
90 x 10

w/ Chest Supported DB Incline Row
30 x 12
30 x 12
30 x 12
30 x 12

EZ Bar Curls
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12
45 x 12

EZ Bar Cable Extensions
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12

...EASY!!!

Mr. Aestheticz
07-07-14, 9:33 am
Wednesday 7/2/14

Note: was only able to get in my squats which matters most but my wife called me literally after my last set of squats telling me she had a flat tire. So pretty much picked up my shit and ran out to her rescue to change/replace the tire for her.

Squat
325 x 3
350 x 3
375 x 3
400 x 3
425 x 3
455 x 3

...EASY!!!

Mr. Aestheticz
07-07-14, 9:41 am
Thursday 7/3/14

Speed Bench
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

Behind the neck OHP
115 x 4
115 x 4
115 x 4
115 x 4

Reverse Cable Fly
30 x 15
30 x 15
40 x 15
40 x 15

Hammer Strength High Iso-Row
90 ps x 6
90 ps x 6
90 ps x 6
90 ps x 6

Reverse Positioned Lat Pulldown
115 x 10
115 x 10
115 x 10
115 x 10

Interset Stretch Preacher Curls
40 x 12
40 x 12
40 x 12
40 x 12

Interset Stretch Overhead Cable Extensions
60 x 12
60 x 12
60 x 12
60 x 12

...EASY!!!

Mr. Aestheticz
07-07-14, 9:45 am
Friday 7/4/14

Notes: due to the holiday I was having family over for a cook out so only had time to get in my deads which is necessary and thatis it, wont front rhythm was off and not a good session. Got all 3 reps onmy last set but could not lift in any form of rhythm what so ever.

Deadlifts
340 x 3
365 x 3
395 x 3
420 x 3
445 x 3
475 x 3

....EASY!!!

Mr. Aestheticz
07-09-14, 11:13 am
Monday 7/7/14

Paused Bench
200 x 2
212.5 x 2
227.5 x 2
242.5 x 2
257.5 x 2
270 x 2

DB incline
60 x 10
70 x 8
80 x 6
90 x 4
80 x 6
70 x 8
80 x 10

Abductor
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4
120 x 4

Standing Calf Raises (interset stretching)
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
07-09-14, 11:18 am
Tuesday 7/8/14

Seated DB press
60 x 10
70 x 8
80 x 6
70 x 8
60 x 10
50 x 12

Superset
Seated DB Lateral Raise
10 x 15
10 x 15
10 x 15

W/ bent over reverse raises
10 x 15
10 x 15
10 x 15

Hammer Strength Seated Iso-Row
90ps x 10
115ps x 8
135 x 6
115 x 8
90 x 10
115 x 12

Dumbbell Hammer Curls
30 x 10
40 x 8
50 x 6
40 x 8
30 x 10
20 x 12

...EASY!!

Mr. Aestheticz
07-11-14, 11:22 am
Wednesday 7/9/14

Squat
225 x 10
275 x 6
325 x 4
375 x 2
425 x 2
475 x 2

Speed Bench Press
200 x 3 reps
200 x 3 reps
200 x 3 reps
200 x 3 reps
200 x 3 reps

Lying Iso-Leg Curl
70ps x 8 reps
70ps x 8 reps
70ps x 8 reps
70ps x 8 reps

3 stop Leg Extensions
120 x 8
120 x 8
120 x 8
120 x 8

Seated Calf Raise (interset stretch)
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6

Hanging Leg Raises
BW x 10
BW x 10
BW x 10
BW x 10


...EASY!!!

Mr. Aestheticz
07-11-14, 11:25 am
Thursday 7/10/14

Incline Dumbbell Shoulder Press
40 x 10
50 x 8
60 x 6
50 x 8
40 x 10
30 x 12

Standing Military
95 x 5
115 x 3
135 x 2
145 x 1
160 x 1
135 x 2
115 x 3
95 x 5

Lat Pulldown
130 x 10
145 x 8
160 x 6
145 x 8
130 x 10
115 x 12

Standing French Press
70 x 10
85 x 8
100 x 6
90 x 8
75 x 10
70 x 12

...EASY!!!

Mr. Aestheticz
07-14-14, 10:50 am
Friday 7/11/14

Notes: Don't know what happened Friday but got touched and possessed by something. Hit a new 3 rep PR on deads yesterday of 500 x 3, was only supposed to get and go for 2 but 16 weeks out and testing next week I pretty much said frig it.

Now if you have never seen a picture or video I have posted to answer about my form choice, I pull conventional with a hook grip. Still much work to be done and with truly 12 full dedicated weeks it is time to bog down and tighten it up.

235 x 5
290 X 4
340 x 3
395 x 2
445 x 2
500 x 3

Iso Leg Press
80 x 8
80 x 8
80 x 8
80 x 8

Seated Reverse Leg Curls
130 x 8
130 x 8
130 x 8
130 x 8

Calf Press (interset stretch)
45 x 15
45 x 15
45 x 15
45 x 15

Standing Cable Trunk Twists
40 x 8 per side
40 x 8 per side
40 x 8 per side
40 x 8 per side

...EASY!!!

Mr. Aestheticz
07-15-14, 9:46 am
Monday 7/14/14

Note: test week testing all my new 1rm's this week before closing out my final weeks leading up to the meet!

Bench Test
155 x 5
185 x 3
210 x 2
240 x 1
270 x 1
290 x 1
300 x Fail ---> I feel like I fucked myself up on my setup that caused me to fail, truly feel I have it in me will have video coming soon.

DB incline
70 x 10
80 x 8
90 x 6
80 x 8
70 x 10
60 x 12

Abductor
130 x 43
130 x 4
130 x 4
130 x 4
130 x 4
130 x 4

Standing Calf Raises (interset stretching)
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Ab Wheel
BW x 12
BW x 12
BW x 12
BW x 12

...EASY!!!

Mr. Aestheticz
07-16-14, 8:02 am
Tuesday 7/15/14

Reverse HS Shoulder Press
35 x 10
45 x 8
55 x 6
45 x 8
35 x 10
25 x 12

Low HS Iso Row
45 x 10
55 x 8
65 x 6
55 x 8
45 x 10
35 x 12

Standing Cable Pull Over
50 x 10
60 x 8
70 x 6
60 x 8
50 x 10
40 x 12

DB Hammer Curls
35 x 10
45 x 8
55 x 6
45 x 8
35 x 10
25 x 12

HS Preacher Curls (interset strecth)
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

...EASY!!!

Mr. Aestheticz
07-17-14, 11:54 am
Wednesday 7/16/14

Squat
275 x 3
325 x 3
375 x 2
425 x 1
475 x 1
510 x 1 ---> NEW PR x 10 lbs

Lying Iso-Leg Curl
90ps x 6 reps.
90ps x 6 reps
90ps x 6 reps
90ps x 6 reps

3 stop Leg Extensions
150 x 10
150 x 10
150 x 10
150 x 10

Seated Calf Raise
70 x 12
70 x 12
70 x 12
70 x 12

Hanging Leg Raises
BW x 12
BW x 12
BW x 12


...EASY!!!

Mr. Aestheticz
07-22-14, 10:31 am
So have been trying to be a lot better on posting updates and more on my training and so forth. Still going to do so but will also try my absolute best to try and edit/load video logs as well. So with that here is some insight and updates on what has been going on and happening.

1.) Last week was my week to test for new 1 rm's and all previous tests I have done I made huge leaps and bounds. This time around as I have been told in the past "you will eventually get to a point where you are fighting for 5 lb pr's" and that is the truth. This is what my current 1rm's look like

Paused Bench = 290 / previous was 285 so a 5 lb pr
Squat = 510 / previous was 500 so a 10 lb pr
Deadlift = 535 / previous was 525 so a 10 lb pr

2.) Aesthetics T&N has been booming and I have been hectic with that as well, between working my full time job and running ATN I have been absolutely bombed.

3.) Personal life is busy as well spending a lot of time with my wife just doing small things here and there. Preparing for a full week away in the Dominican Republic for our 1 year anniversary in October and holy shit so much more.

4.) This Saturdauy 7/26/14 will officially put me at 14 weeks out from my meet. After USAPL nationals being this past weekend 7/19/14 it def humbles me as well motivates me to see the numbers/figures these men and women put up. I have some serious work ahead of me and it is truly going to be a grind narrowing things down these next few weeks.

5.) As well just been trying to hide in the dark a bit all the work with a full time job, running my small business, training, personal things, social media, emails, training, and more sometimes shit can get overwhelming and simply put I just don't want to be fucking bothered lol. Some people might say you shouldnt say that but screw that I am human. I love my life, I am blessed, and truly grateful but sometimes the off switch just needs to be flipped and seclude away from all the things in and on the world.

In all I am here making things happen and grinding just mentally, physically, and emotionally executing and treading along!

....EASY!!!!

Mr. Aestheticz
07-29-14, 12:11 pm
Monday 7/28/14

Paused Bench (all reps paused)
Bar x 10
95 x 5
145 x 5
190 X 5 sets x 6 reps

Dynamic Military
100 X 5 sets x 5 reps

Underhand Grip Pullup
BW + Purple Band x 4 sets x 10 reps

Pendalay Row
155 x 4 sets x 12 reps

Widegrip Pulldown
130 x 3 sets x 15 reps

Superset
Axel Barbell Curls
40 x 4 sets x 15 reps

Seated French Press
40 x 4 sets x 15 reps

Ab Wheel
3 sets x 12 reps

...EASY!!

Mr. Aestheticz
07-31-14, 11:14 am
Tuesday 7/29/14

Squat
135 x 5
225 x 5
280 x 4
330 x 3
380 x 3
435 x 2/2/2
435 x 3 (AMAP leave 1 or 2 in tank)
435 x 5 (AMAP empty the tankk)

Video Clip Link: https://www.facebook.com/photo.php?v=835424873143420&set=vb.161309870554927&type=2&theater

Deficit Speed Deadlift
335 x 5 sets x 3 reps

Barbell Glute Bridges
315 x 4 sets x 10 reps

Glute Ham Raise
BW X 4 sets x 10 reps

Abductor
60 x 3 sets x 12 reps

Superset
DB Lateral Raise
10 x 4 sets x 15 reps

Standing Calf Raise
70 x 4 sets x 15 reps

Standing Cable Trunk twists
30 x 3 sets x 12 reps per side

…EASY!!!

Mr. Aestheticz
07-31-14, 11:18 am
Wednesday 7/30/14

Box Jumps
16" x 5 sets x 6 reps

Squat Box Jumps
10" x 5 sets x 6 rpes

Farmers Walks
135 lbs x 5 sets x 15 seconds

Sled Sprints
45lbs x 3 sets x 40 yards

Backward Sled Drags
45lbs x 2 sets x 40 yards

...EASY!!!

Preston
07-31-14, 6:08 pm
Wednesday 7/30/14

Box Jumps
16" x 5 sets x 6 reps

Squat Box Jumps
10" x 5 sets x 6 rpes

Farmers Walks
135 lbs x 5 sets x 15 seconds

Sled Sprints
45lbs x 3 sets x 40 yards

Backward Sled Drags
45lbs x 2 sets x 40 yards

...EASY!!!

Mr. Perkins still doin' it big. Miss your videos on YouTube brother. How've you been?

Mr. Aestheticz
08-01-14, 10:43 am
Mr. Perkins still doin' it big. Miss your videos on YouTube brother. How've you been?

Whats good kid actually going to work on starting vids back up for the rest of this journey so be on the look out!

BUSY AS FUCK, I have had so much shit been going on work, personal, business, family and more.

Still holding down the fort and making things happen!

Mr. Aestheticz
08-01-14, 10:43 am
Thursday 7/31/14

Standing Military Press
55 x 5
70 x 5
90 x 5
105 x 5 sets x 6 reps

Dynamic Bench
180 x 5 sets x 5 reps

Dumbbell Incline Press
70 x 4 sets x 10 eps

Seated HS Iso Row
55 ps x 4 sets x 15 reps

Seated Close Grip Row
160 x 4 sets x 12 reps

Superset
Cable Curls
80 X 4 sets x 15 reps

Dips
BW X 4 sets x 15 reps

Planks
BW x 3 sets x 30 sec.

...EASY!!!

Preston
08-01-14, 12:48 pm
Whats good kid actually going to work on starting vids back up for the rest of this journey so be on the look out!

BUSY AS FUCK, I have had so much shit been going on work, personal, business, family and more.

Still holding down the fort and making things happen!

You know bro, living the married life so being busy as hell and constantly having honey-do lists. lol I feel you bro, I help run a family business I'm soon to take over so my life is about to get 400% busier. LOL

Mr. Aestheticz
08-05-14, 10:21 am
Friday 8/1/14

Beltless Deadlifts
240 x 3
295 x 3
345 x 3
405 x 4 sets of 3 reps

Speed Squats
320 x 5 sets x 5 reps

Front Squats.
135 x 4 sets x 10 reps

Good Mornings
135 x 4 sets x 10 reps

Kettle Bell Swings
50 x 3 sets x 15 reps

Super Set
Cable Face Pulls
100 x 4 sets x 15 reps

Seated Calf Raise
70 x 4 sets x 12 reps

Hanging Leg Raises
3 sets x 12 reps

...EASY!!!

Mr. Aestheticz
08-05-14, 10:24 am
Monday 8/4/14

Paused Bench (all reps paused)
Bar x 10
115 x 4
145 x 4 reps
175 x 4 reps
205 x 5 sets x 4 reps

Dynamic Military
105 X 5 sets x 5 reps

Underhand Grip Pullup
BW + Purple Band x 4 sets x 10 reps

Pendalay Row
165 x 4 sets x 12 reps

Widegrip Pulldown
140 x 3 sets x 15 reps

Superset
Axel Barbell Curls
55 x 4 sets x 15 reps

Seated French Press
55 x 4 sets x 15 reps

Ab Wheel
3 sets x 12 reps

...EASY!!

Preston
08-05-14, 10:53 am
You're a beast Perkins - A BEAST!

Mr. Aestheticz
08-07-14, 10:32 am
You're a beast Perkins - A BEAST!

A mere kitten among lions!

Mr. Aestheticz
08-07-14, 10:33 am
Tuesday 8/5/14

Squat
255 X 3
305 X 3
360X 3
410 x 3
410 x 3
410 x 8

Video Clip: https://www.facebook.com/photo.php?v=838621342823773&set=vb.161309870554927&type=2&theater

Deficit Speed Deadlift
350 x 5 sets x 3 reps

Barbell Glute Bridges
345 x 4 sets x 10 reps

Glute Ham Raise
BW X 4 sets x 10 reps

Abductor
70 x 3 sets x 12 reps

Superset
DB Lateral Raise
12 x 4 sets x 15 reps

Standing Calf Raise
90 x 4 sets x 15 reps

Standing Cable Trunk twists
40 x 3 sets x 12 reps per side

...EASY!!!

Mr. Aestheticz
08-07-14, 10:34 am
Wednesday 8/5/14

Box Jumps

20" x 5 sets x 6 reps


Squat Box Jumps

10" x 5 sets x 6 rpes


Farmers Walks

135 lbs x 5 sets x 15 seconds


Sled Sprints

70lbs x 3 sets x 40 yards

Backward Sled Drags

70lbs x 2 sets x 40 yards


...EASY!!!

Mr. Aestheticz
08-07-14, 10:37 am
Thursday 8/7/14

Military Press
115 x 5 sets x 4 reps

Dynamic Bench
190 x 5 sets x 5 reps

Dumbbell Incline Press
75 x 4 sets x 10 eps

Seated HS Iso Row
70 ps x 4 sets x 15 reps

Seated Close Grip Row
170 x 4 sets x 12 reps

Superset
Cable Curls
90 X 4 sets x 15 reps

Dips
BW X 4 sets x 15 reps

Planks
3 sets x 30 sec.


...EASY!!!

McFly
08-09-14, 8:45 am
What y'all thought y'all wasn't gon' see me?

Mr. Aestheticz
08-12-14, 9:36 am
what y'all thought y'all wasn't gon' see me?

it lives!

Mr. Aestheticz
08-12-14, 9:37 am
Friday 8/1/14

Beltless Deadlifts
215 x 4
265 x 4
320 x 4
375 x 4 sets x 4 reps

Speed Squats
330 x 5 sets x 5 reps

Front Squats.
155 x 4 sets x 10 reps

Good Mornings
155 x 4 sets x 10 reps

Kettle Bell Swings
60 x 3 sets x 15 reps

Super Set
Cable Face Pulls
110 x 4 sets x 12reps

Seated Calf Raise
90 x 4 sets x 10 reps

Hanging Leg Raises
3 sets x 12 reps

...EASY!!!

Mr. Aestheticz
08-12-14, 9:43 am
Monday 8/4/14

Paused Bench (all reps paused)
Bar x 10
115 x 4
145 x 4 reps
175 x 6 sets x 4 reps

Dynamic Military
110 X 5 sets x 5 reps

Underhand Grip Pullup
BW + Black Band x 4 sets x 10 reps

Pendalay Row
185 x 4 sets x 12 reps

Widegrip Pulldown
150 x 3 sets x 15 reps

Superset
EZ Barbell Curls
65 x 4 sets x 15 reps

Seated French Press
65 x 4 sets x 15 reps

Ab Wheel
3 sets x 12 reps

...EASY!!

Mr. Aestheticz
08-13-14, 2:53 pm
Tuesday 8/5/14

Squat
230 X 3
280 X 3
330X 3
385 x 5 sets x 3 reps (no belt, no sleeves, and no wrist wraps)

Deficit Speed Deadlift
360 x 5 sets x 3 reps

Cable Pull Throughs
150 x 4 sets x 10 reps

Glute Ham Raise
BW + 10 X 4 sets x 10 reps

Abductor
80 x 3 sets x 12 reps

Superset
DB Lateral Raise
15 x 4 sets x 15 reps

Standing Calf Raise
100 x 4 sets x 15 reps

Standing Cable Trunk twists
40 x 3 sets x 12 reps per side

...EASY!!!

Mr. Aestheticz
08-13-14, 3:05 pm
http://youtu.be/zWJrrkhbr38?list=UUxG_kymMNhorveex-_XbVqw

Mr. Aestheticz
08-14-14, 10:05 am
Wednesday 8/14/14

Military Press
95 x 6 sets x 4 reps

Dynamic Bench
195 x 5 sets x 5 reps

Dumbbell Incline Press
80 x 4 sets x 10 eps

Seated HS Iso Row
90 ps x 4 sets x 15 reps

Seated Close Grip Row
180 x 4 sets x 12 reps

Superset
Cable Curls
100 X 4 sets x 15 reps

Dips
BW X 4 sets x 15 reps

Planks
3 sets x 50 sec.

...EASY!!!

Mr. Aestheticz
08-18-14, 9:39 am
Thursday 8/14/14

Beltless Deadlifts
265 x 3
265 x 4
320 x 4
430 x 4 sets x 3 reps

Speed Squats
345 x 5 sets x 5 reps

Front Squats.
185 x 4 sets x 10 reps

Good Mornings
185 x 4 sets x 10 reps

Kettle Bell Swings
70 x 3 sets x 15 reps

Super Set
Cable Face Pulls
110 x 4 sets x 12reps

Seated Calf Raise
90 x 4 sets x 10 reps

Hanging Leg Raises
3 sets x 12 reps

...EASY!!!

Mr. Aestheticz
08-18-14, 9:41 am
Friday 8/15/14

Box Jumps
22" x 6 sets x 5 reps

Squat Box Jumps
10" x 6 sets x 6 rpes

Sxle Bar Click an Prss
65 x 3 sets x 15 sec.

Farmers Walks
225 lbs x 3 sets x 15 seconds

Sled Sprints
90lbs x 3 sets x 40 yards

Backward Sled Drags
90lbs x 3 sets x 40 yards


...EASY!!!

Mr. Aestheticz
08-19-14, 10:02 am
Monday 8/18/14

Note: This is my deload week but I kept my bench and dynamic military training the same my fluff work I cut loads/volumes by half.

Paused Bench (all reps paused)
Bar x 10
190 x 4
205 x 4
210 x 4
220 x 3 sets x 4 reps

Dynamic Military
115 X 5 sets x 5 reps

Underhand Grip Pullup
BW + Purple Band x 2 sets x 15 reps

Pendalay Row
95 x 2 sets x 15 reps

Widegrip Pulldown
70 x 2 sets x 15 reps

Superset
EZ Barbell Curls
30 x 2 sets x 15 reps

Seated French Press
30 x 2 sets x 15 reps

Ab Wheel
2 sets x 12 reps

...EASY!!

Mr. Aestheticz
08-19-14, 10:10 am
http://148bcec7bb334341cd98-2fb779bd12ec72d4612275342f2c9187.r31.cf1.rackcdn.c om/288a077a906667a6a6518bc2f3184d82.jpg

It gives my wife and I the utmost joy and pleasure to announce that we will be expecting our very first bundle of joy March 28th 2015. We could not be more excited, grateful, and thankful to be blessed with the opportunity to bring a beautiful life into this world and officially be a first time Mom and Dad.

Mr. Aestheticz
08-21-14, 11:48 am
Tuesday 8/19/14

Squat
305 x 2
360 x 2
405 x 2
460 x 3 sets x 2 reps
410 x 2 sets x 3 reps

Deficit Speed Deadlift
375 x 5 sets x 3 reps

Cable Pull Throughs
70 x 2 sets x 10 reps

Glute Ham Raise
BW X 2 sets x 15 reps

Abductor
40 x 2 sets x 15 reps

Superset
DB Lateral Raise
7.5 x 2 sets x 15 reps

Standing Calf Raise
50 x 2 sets x 15 reps

Standing Cable Trunk twists
20 x 2 sets x 12 reps per side

…EASY!!!

Mr. Aestheticz
08-21-14, 11:51 am
Wednesday 8/20/14

Box Jumps
24"" x 6 sets x 5 reps

Squat Box Jumps
12" x 6 sets x 6 rpes

Sxle Bar Clean and Press
85 x 3 sets x 15 sec.

Farmers Walks
275 lbs x 3 sets x 15 seconds

Sled Sprints
105 lbs x 3 sets x 40 yards

Backward Sled Drags
105 lbs x 3 sets x 40 yards


...EASY!!!

Mr. Aestheticz
08-21-14, 11:53 am
New official Day of Eating video from 8/11/14!


http://youtu.be/8c8A6HzGmSg?list=UUxG_kymMNhorveex-_XbVqw

Mr. Aestheticz
08-27-14, 9:19 am
Thursday 8/21/14

Military Press
Bar x 10
95 x 4
110 x 4
115 x 4
120 x 3 sets x 4 rep

Dynamic Bench
205 x 5 sets x 5 reps

Dumbbell Incline Press
40 x 2 sets x 15 eps

Seated HS Iso Row
45 ps x 2 sets x 15 reps

Seated Close Grip Row
90 x 2 sets x 15 reps

Superset
Cable Curls
50 X 2 sets x 15 reps

Dips
BW X 2 sets x 15 reps

Planks
2 sets x 30 sec.

...EASY!!!

Mr. Aestheticz
08-27-14, 9:23 am
Friday 8/22/14

Beltless Deadlifts
295 x 3 reps
345 x 3 reps
405 x 3 reps
455 x 4 sets x 3 reps

Speed Squats
365 x 5 sets x 5 reps

...EASY!!!

Mr. Aestheticz
08-27-14, 9:25 am
Monday 8/25/14

Paused Bench (all reps paused)
Bar x 10
225 x 3
235 x 3
240 x 3 sets x 3 reps

Paused Military Press
105 X 5 sets x 3 reps

Underhand Grip Pull-Up
BW + Black Band x 5 sets x 8 reps

Widegrip Barbell Rows
135 x sets x 12 reps

HS Reverse Iso-Pulldown
60 x 3 sets x 12 reps

Super Set
Hammer Skull Crushers
65 x 4 sets x 12 reps

Incline DB
20 x 4 sets x 12 reps

Ab Wheel
4 sets x 12 reps

...EASY!!

Mr. Aestheticz
08-27-14, 9:27 am
Tuesday 8/26/14

Squat
280 x 2 reps
330 x 2 reps
380 x 2 reps
435 x 4 sets of 2 reps
435 x 4 (AMRAP)

Paused Deadlift
350 x 5 sets x 3 reps

Hack Squat Pistol Squats
BW x 4 sets x 6 reps per leg

Glute Ham Raise
BW +Black Band x 4 sets x 8 reps

Pitcher Squats
30 x 3 sets x 8 reps per leg

Superset
DB Lateral Raise
20 x 4 sets x 12 reps

Standing Calf Raise
110 x 4 sets x 12 reps

Standing Cable Trunk twists
40 x 4 sets x 12 reps per side

…EASY!!!

Mr. Aestheticz
09-01-14, 2:47 pm
Wednesday 8/27/14

Box Jumps
26"" x 6 sets x 5 reps

Squat Box Jumps
20lbs x 12" x 6 sets x 5 rpes

Sxle Bar Clean and Press
85 x 3 sets x 15 sec.

Farmers Walks
275 lbs x 3 sets x 15 seconds

Sled Sprints
105 lbs x 3 sets x 40 yards

Backward Sled Drags
105 lbs x 3 sets x 40 yards


...EASY!!!

Mr. Aestheticz
09-01-14, 2:50 pm
Thursday 8/28/14

Military Press
Bar x 10
125 x 3
130 x 3
135 x 3 sets x 3 reps

Paused Floor Press
190 x 5 sets x 3 reps

Incline Barbell Press
155 x 4 sets x 8 reps

Dumbbell Rows
60 x 4 sets x 10 reps

HS High Row
90 ps x 3 sets x 10 reps

Superset
Hammer Curls
30 x 4 sets x 12 reps

V-Bar Cable Extensions
100 x 4 sets x 12 reps

Planks
4 sets x 60 sec.

...EASY!!!

Mr. Aestheticz
09-01-14, 2:52 pm
Friday 8/29/14

Beltless Deadlifts
265 x 3
320 x 3
375 x 3
430 x 5 sets x 3 reps

Paused Squats
330 x 5 sets x 2 reps

Lying Iso Curls
70ps x 4 sets x 8 reps

Sumo Leg Press
225 x 4 sets x 10 reps

SuperSet
Seated Dumbbell Reverse Fly
15 x 4 sets x 12 reps

90 x Seated Calf Raise
4 sets x 12 reps

Hanging Leg Raises
4 sets x 12 reps

...EASY!!!

Mr. Aestheticz
09-12-14, 11:34 am
Wednesday 9/10/14

Squat
255 x 2
305 x 2
355 x 2
410 x 4 sets x 4 reps

Paused Deadlift
385 x 5 sets x 3 reps

Hack Squat Pistol Squats
BW x 4 sets x 6 reps per leg

Glute Ham Raise
BW +Red Band x 4 sets x 8 reps

Pitcher Squats
40 x 3 sets x 8 reps per leg

Superset
DB Lateral Raise
20 x 4 sets x 12 reps

Standing Calf Raise
110 x 4 sets x 12 reps

Standing Cable Trunk twists
40 x 4 sets x 12 reps per side

…EASY!!!

Mr. Aestheticz
09-12-14, 11:37 am
https://www.youtube.com/watch?v=kGJNm32aeC8&list=UUxG_kymMNhorveex-_XbVqw

Mr. Aestheticz
09-12-14, 11:42 am
Thursday 9/11/14

Paused Bench (all reps paused)
145 x 2
175 x 2
205 x 2
230 x 3 sets x 2 reps

Incline Bench
155 x 4 sets x 4 reps

Paused Military Press
115 X 5 sets x 3 reps

Underhand Grip Pull-Up
BW + Black Band x 5 sets x 8 reps

Widegrip Barbell Rows
145 x sets x 12 reps

HS Reverse Iso-Pulldown
70 x 3 sets x 12 reps

Super Set
Hammer Skull Crushers
85 x 4 sets x 12 reps

Incline DB
20 x 4 sets x 12 reps

Ab Wheel
4 sets x 12 reps

...EASY!!

Mr. Aestheticz
09-12-14, 11:44 am
http://youtu.be/77FZCawzA-M?list=UUxG_kymMNhorveex-_XbVqw

Mr. Aestheticz
09-16-14, 8:43 am
Friday 9/12/14

Beltless Deadlifts
265 x 3
320 x 3
375 x 3
430 x 2 sets x 4 reps

Paused Squats
370 x 5 sets x 2 reps

...EASY!!!

Mr. Aestheticz
09-16-14, 8:45 am
Monday 9/15/14

Paused Bench (all reps paused)
135 x 5
180 x 3
210 x 2
240 x 2
270 x 6 sets x 2 reps

Paused Military Press
120 X 5 sets x 3 reps

Underhand Grip Pull-Up
BW + Red Band x 5 sets x 8 reps

Widegrip Barbell Rows
155 x 5 sets x 12 reps

HS Reverse Iso-Pulldown
80 x 3 sets x 12 reps

Super Set
Hammer Skull Crushers
75 x 4 sets x 12 reps

Incline DB
25 x 4 sets x 12 reps

Ab Wheel
4 sets x 12 reps

...EASY!!

Mr. Aestheticz
09-17-14, 10:50 am
Tuesday 9/16/14

Squat
330 x 3
385 x 2
435 x 1
485 x Fail
485 x Fail
*Was extremely off and body was not having it, dropped it to 5 sets of 3 reps with 315.

Paused Deadlift
400 x 5 sets x 3 reps

Leg Extensions
100 x 4 sets x 15 reps

Glute Ham Raise
BW +Red Band x 4 sets x 8 reps

Abductor
80/90/100/100 x 4 sets x 8 reps

Superset
DB Lateral Raise
25 x 4 sets x 12 reps

Standing Calf Raise
120 x 4 sets x 12 reps

Standing Dumbbell Side Bends
45/55/65 x 12 per side

…EASY!!!

Enforcer
09-18-14, 1:21 pm
Great video brotha, I am big on trying not to use wrist wraps or a belt either, only on my very heavy sets

Mr. Aestheticz
09-18-14, 1:22 pm
Wednesday 8/27/14


Box Jumps
32" x 8 sets x 3 reps

Weighted Box Jumps
30lbs x 16" x 8 sets x 3 reps

Battle Ropes
4 sets x 15 sec. x 45 rest

Farmers Walks
5 sets x 15 sec. X 45 rest.

Sledge Hammer
5 sets x 15 sec. X 55 rest

Sled Sprints
70 lbs x 4 sets x 40 yards

Backward Sled Drags
70 lbs x 4 sets x 40 yards

...EASY!!!

Mr. Aestheticz
09-24-14, 2:07 pm
Thursday 9/18/14

Military Press
Bar x 10
95 x 8
135 x 3
150 x 6 sets x 2 reps

Paused Floor Press
215 x 5 sets x 3 reps

Incline Barbell Press
175 x 4 sets x 8 reps

Dumbbell Rows
75 x 4 sets x 10 reps

Neutral Grip incline cable row
120 x 3 sets x 12 reps

Superset
Hammer Curls
30 x 4 sets x 12 reps

V-Bar Cable Extensions
120 x 4 sets x 12 reps

Planks
4 sets x 60 sec.

...EASY!!!

Mr. Aestheticz
09-24-14, 2:10 pm
Friday 9/19/14

Beltless Deadlifts
265 x 5
320 x 3
375 x 2
430 x 1
480 x 1
535 x 3 stes x 1 rep

Paused Front Power Squats
225/315/405/495/585 x 5 reps

Seated Reverse Curls
160 x 4 sets x 10 reps

Paused Sumo Leg Press
225/315/405/495/585 x 10 reps

SuperSet
Seated Dumbbell Reverse Fly
15 x 4 sets x 12 reps

Seated Calf Raise
45/55/65/75 x 12 reps

Hanging Leg Raises
4 sets x 12 reps

...EASY!!!

Mr. Aestheticz
09-24-14, 2:12 pm
Tuesday 9/23/14

Squat
225 x 5
280 x 5
330 x 3
385 x 2
435 x 1
485 x 1
510 x Fail
510 x No go

Rack Deadlift
430x 5 sets x 2 reps

Barbell Glute Bridges
225/315/405/425/455/485 x 6 reps

Leg Extensions
120/130/140/150 x 10

Abductor
90/100/110 x 10 reps

Superset
DB Lateral Raise
15/20/25/30/35 x 5 10 reps

Standing Calf Raise
90/100/110/120/130 x 5 sets x 10 reps

Standing Dumbbell Side Bends
45/55/65 x 12 per side

…EASY!!!

Mr. Aestheticz
09-24-14, 2:14 pm
Wednesday 9/24/14

Box Jumps
34" x 9 sets x 2 reps

Weighted Box Jumps
35 lbs x 16" x 9 sets x 2 reps

Battle Ropes
4 sets x 15 sec. x 30 rest

Farmers Walks
5 sets x 15 sec. X 30 rest.

Sledge Hammer
5 sets x 15 sec. X 30 rest

Sled Sprints
105 lbs x 5 sets x 40 yards

Backward Sled Drags
105 lbs x 4 sets x 40 yards

...EASY!!!