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  1. #1
    M&S Elite Member MrAestheticz's Avatar
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    Default IFPA Pro RJ Perkins off-season log "Where One Journey Ends Another Begins"

    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!!!
    Last edited by Steve; 03-10-2011 at 08:37 AM.
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  2. #2
    Former M&S Editor Steve's Avatar
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    Pro!

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    Big & Strong = Heavy Compounds + Progression + Food

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  3. #3
    Muscle Hobbit carl1174's Avatar
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    Quote Originally Posted by MrAestheticz View Post
    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!!!
    Congratulations on getting your Pro card mate, you must be absolutely stocked to have achieved one of your lifes dreams well done mate Really interested to see what you will be doing in off season. Will you just bulk like crazy or take it steadier and try to stay as close to comp ready as possible ?

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  4. #4
    NOT ripped, NOT concerned LtL's Avatar
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    Sick!

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    LtL

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    Muscle & Strength Boss Damien's Avatar
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  6. #6
    M&S Elite Member MrAestheticz's Avatar
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    Quote Originally Posted by Steve View Post
    Pro!

    Subbed.
    YEZIR thank you sir always appreciated!

    Quote Originally Posted by carl1174 View Post
    Congratulations on getting your Pro card mate, you must be absolutely stocked to have achieved one of your lifes dreams well done mate Really interested to see what you will be doing in off season. Will you just bulk like crazy or take it steadier and try to stay as close to comp ready as possible ?

    Carl.
    Brotha you hit the nail on the head "take it steadier and try to stay as close to comp ready as possible ?" lol thank you for joining!

    Quote Originally Posted by LtL View Post
    Sick!

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    HA HA gotta make sure I stay on your level!

    Quote Originally Posted by Damien View Post
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    BIG BOSS!!! Thank you very much for joining in and the continued support!
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  7. #7
    M&S Elite Member MrAestheticz's Avatar
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    Default Update!

    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!!!
    Last edited by MrAestheticz; 10-12-2010 at 01:27 PM.
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  8. #8
    Frequent Poster Davidb's Avatar
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    So glad to see the new log. Go get em pro!
    Cheers! Dave

  9. #9
    M&S Elite Member MrAestheticz's Avatar
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    Quote Originally Posted by Davidb View Post
    So glad to see the new log. Go get em pro!
    Gonna get'em!!!!!

    Always appreciated sir thank you again!
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  10. #10
    M&S Elite Member MrAestheticz's Avatar
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    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!!!
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  11. #11
    Muscle Hobbit carl1174's Avatar
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    How long does that take you mate ?

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  12. #12
    M&S Elite Member MrAestheticz's Avatar
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    Quote Originally Posted by carl1174 View Post
    How long does that take you mate ?

    Carl.
    That leg session took me 50 minutes, I take 45-60 second breaks between sets no napping for this guy!
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  13. #13
    Muscle Hobbit carl1174's Avatar
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    Thats intense buddy

    carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  14. #14
    M&S Elite Member MrAestheticz's Avatar
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    Quote Originally Posted by carl1174 View Post
    Thats intense buddy

    carl.
    Ha Ha a guy at my gym told me yesterday that my intensity is BAR NONE
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  15. #15
    M&S Elite Member MrAestheticz's Avatar
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    Wednesday 10/13/10

    Wednesday – HIIT Cardio and Abs

    HIIT: 25 minutes

    ...EASY!!!
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  16. #16
    M&S Elite Member MrAestheticz's Avatar
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    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!!!
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  17. #17
    M&S Elite Member MrAestheticz's Avatar
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    Default

    *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 >)



    ...EASY!!!
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  18. #18
    M&S Elite Member MrAestheticz's Avatar
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    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!!!
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  19. #19
    M&S Elite Member MrAestheticz's Avatar
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    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.
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  20. #20
    M&S Elite Member MrAestheticz's Avatar
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    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!!!!
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  21. #21
    NOT ripped, NOT concerned LtL's Avatar
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    Sounds like an awesome weekend bro'. Our significant others DO put up with a lot, nice to see you rewarding yours

    Pic' is hench. No wonder you won!

    LtL

  22. #22
    M&S Elite Member MrAestheticz's Avatar
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    Default Official Facebook Fan Page!!!!

    *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,

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  23. #23
    Muscle Hobbit carl1174's Avatar
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    Now thats a Sunday Tradition that i could do with right there mate....

    Great workouts buddy

    You look awesome in the pic

    Carl.
    power level 70,880

    Follow my log... Carl1174 Search for the Ideal

  24. #24
    M&S Elite Member MrAestheticz's Avatar
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    Quote Originally Posted by LtL View Post
    Sounds like an awesome weekend bro'. Our significant others DO put up with a lot, nice to see you rewarding yours

    Pic' is hench. No wonder you won!

    LtL
    She is my #1 fan and my #1 everything brotha!

    Ha Ha thanks brotha I like to look at it at way but know that there is a great amount of work to be done!

    Quote Originally Posted by carl1174 View Post
    Now thats a Sunday Tradition that i could do with right there mate....

    Great workouts buddy

    You look awesome in the pic

    Carl.
    Ha Ha who you telling I already have it figured what we are gonna cook this Sunday lol
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  25. #25
    M&S Elite Member MrAestheticz's Avatar
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    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!!!
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