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

[Mr_Aestheticz]

Congrats man. You deserve it.. keep up the good work and I am gonna keep takin notes . I am loving that new training split by the way.. thanks for the help

Thanks brotha greatly appreciate that!!!

Ahhh glad you are liking it, really hope it works out for the best and any questions you know where to reach me !

[mattjansen]

Heard on the news today there was a yam shortage in NC you know anything about that???

[Mr_Aestheticz]

Heard on the news today there was a yam shortage in NC you know anything about that???

I plead the fifth!!

[Mr_Aestheticz]

Monday 3/21/11

Monday - Bench and Dead

Fan Page: www.********.com/ifpaprorjperkins

Bench
Incline Bench

Bar x 12
100 x 5
125 x 5
145 x 5
170 x 3
190 x 3
215 x 3 (+4) Max Rep Effort (Total = 7 reps)


Deads
Deadlifts

Bar x 12
165 x 5
205 x 5
260 x 5
280 x 3
330 x 3
370 x 3 (+7) Max Rep Effort (Total = 10 reps)

Chest Accessory Exercises
7 total sets of 10 reps

Back Accessory Exercises
7 total sets of 10 reps

Arms Accessory Exercises
8 total sets of 10 reps

...EASY!!!

[shortstack74]

What's up RJ? Sorry I haven't been over here in a while. Just starting to post back over here again and will stop in to see what's going on.

How is the supplement sponsor treating you? Sounds like a good product, I just haven't tried any yet.

Stay up brother.

Jeremy

[Sporto1633]

Eating a lot of healthy clean foods, had a lot of talk with Marc at the bbq and shared a lot of thoughts and ideas.

Was doing generally what I wanted as long as it fit into macros BUT switched to clean foods and got to be honest can truly tell and feel a HHUUGGEEE difference, from digestion, muscle being full and harder, and more energy.

Ill do a lil suttin suttin here and there but a bit basic and clean.

I'm really glad to read this! Finally, another IFPA PRO who gets it

Sporto

[Mr_Aestheticz]

What's up RJ? Sorry I haven't been over here in a while. Just starting to post back over here again and will stop in to see what's going on.

How is the supplement sponsor treating you? Sounds like a good product, I just haven't tried any yet.

Stay up brother.

Jeremy

No worries Jer greatly appreciate you coming through brotha and taking the time!

LLLOOVVEEE IIITTTT I feel right at home!

I'm really glad to read this! Finally, another IFPA PRO who gets it

Sporto

HHHHHOOOOLLLLYYYYYY $$###!!!!TTTTT.....we have a Tommy Jeffers siting lol!

Much appreciate you coming through and checking in dude, but yeah sticking to the basics helps, there are athletes like Berto Nunez who can eat what they want and get freakish results. I realized my body operates completely different and whole micronutrient filled foods are truly what work best veggies, grains, etc. are what helping me get better and better!

[Sporto1633]

HHHHHOOOOLLLLYYYYYY $$###!!!!TTTTT.....we have a Tommy Jeffers siting lol!

Much appreciate you coming through and checking in dude, but yeah sticking to the basics helps, there are athletes like Berto Nunez who can eat what they want and get freakish results. I realized my body operates completely different and whole micronutrient filled foods are truly what work best veggies, grains, etc. are what helping me get better and better!

I completely agree 100%! It's one thing to just hit nutritional math, get lean, and possibly do well at the amateur level and possibly a pro show not many show up to, but it's a completely different game to try to compete against the best natties in the world where getting lean with glute striations is just another Thursday

Keep killing it in here iron brother! We have to keep raising the bar every year in the IFPA and REPRESENT Scivation!

Sporto

[thepacman]

Congrats RJ! Super stoked for you man. Let me know if your ever in the area visiting Andy or anything.

[Mr_Aestheticz]

I completely agree 100%! It's one thing to just hit nutritional math, get lean, and possibly do well at the amateur level and possibly a pro show not many show up to, but it's a completely different game to try to compete against the best natties in the world where getting lean with glute striations is just another Thursday

Keep killing it in here iron brother! We have to keep raising the bar every year in the IFPA and REPRESENT Scivation!

Sporto

Co-Signed......damn I thought it was on Friday's....I'm a day behind gotta step it up

I'mt trying dude with athletes such as yourself it makes it easier to keep the fire lot and motivation high, def gotta rep the team I am amongst a group of elite athletes from top to bottom so gotta play my part!

Congrats RJ! Super stoked for you man. Let me know if your ever in the area visiting Andy or anything.

Phil, much appreciated dude, your time is soon to come brotha looking forward to seeing you on stage again and competing against you on the pro level!

Yeah def will, Andy and I hold hectic schedules and were trying to set up a long weekend type of deal, pm me your cell if you want and I can hit you up when I'm out there.

[The Solution]

HIIT in the offseason? I see I am not the only crazy one

[Mr_Aestheticz]

HIIT in the offseason? I see I am not the only crazy one

Well it seems like there at least 2 people who want to grow

[Mr_Aestheticz]

Tuesday 3/22/11

Tuesday - Squat and Military

Fan Page: www.********.com/ifpaprorjperkins

Squat
ATG Squat

Bar x 12
160 x 5
200 x 5
240 x 5
275 x 3
315 x 3
365 x 3 (+2) Max Rep Effort (Total Reps = 5 reps)

Military
Seated Military

Bar x 12
100 x 5
125 x 5
145 x 5
170 x 3
190 x 3
215 x 3 (+2) Max Rep Effort (Total Reps = 5 reps)

Leg Accessory Exercises
12 total sets of 10 reps

Shoulder Accessory Exercises
Zero

...EASY!!!

[born4muscle]

nice workout bro. Question: do you go all the way to your chest on the military press?

[Mr_Aestheticz]

nice workout bro. Question: do you go all the way to your chest on the military press?

If I was doing hyper work yes but i hit to the bottom of my chin.

[born4muscle]

If I was doing hyper work yes but i hit to the bottom of my chin.

thanks. I try to go as deep as possible, but I am always a little hesitant to go all the way to my chest with heavy weight.

[Mr_Aestheticz]

thanks. I try to go as deep as possible, but I am always a little hesitant to go all the way to my chest with heavy weight.

Oldie but Goodie!!

"Train Smarter.........Not Harder"

[Mr_Aestheticz]

Wednesday 3/23/11

Wednesday – HIIT Cardio and Abs

HIIT: 25 minutes

...EASY!!!

[Mr_Aestheticz]

Huge news and an official announcement have been made about me and my bb'ing career check it out here

http://www.********.com/ifpaprorjperkins

...EASY!!!

[Mr_Aestheticz]

[tonsti]

Big Pimpin! congrats once again

[Mr_Aestheticz]

Big Pimpin! congrats once again

Ehhh medium status, preesh brotha!

[thepacman]

Jealous.

[Mr_Aestheticz]

Jealous.

Don't hate appreciate

[Mr_Aestheticz]

Thursday 3/24/11

Thursday - Bench Speed Work and Accessory

Bench
Incline Bench Speed - 8 sets x 3 reps w/ 145 lbs + Purple Bands

Chest Accessory Exercises
7 total sets of 12 reps

Arms Accessory Exercises
12 total sets of 12 reps

Note: Threw in some Rest Pauses in my accessory work to add some intensity and BOOM pump was sick!

...EASY!!!

[Mr_Aestheticz]

Friday 3/25/11

Friday - Dealift Speed Work and Accessory

Deadlift
Deadlift Speed - 6 sets x 1 rep - 245 lbs + Purple Bands

Back Accessory Exercises
10 total sets of 12 reps

Shoulders Accessory Exercises
8 total sets of 12 reps

Note. Threw in some Rest Pauses in my accessory for some intensity purposes!

...EASY!!!

[Beast]

Monday 3/21/11

Monday - Bench and Dead

Fan Page: www.********.com/ifpaprorjperkins

Bench
Incline Bench

Bar x 12
100 x 5
125 x 5
145 x 5
170 x 3
190 x 3
215 x 3 (+4) Max Rep Effort (Total = 7 reps)


Deads
Deadlifts

Bar x 12
165 x 5
205 x 5
260 x 5
280 x 3
330 x 3
370 x 3 (+7) Max Rep Effort (Total = 10 reps)

Chest Accessory Exercises
7 total sets of 10 reps

Back Accessory Exercises
7 total sets of 10 reps

Arms Accessory Exercises
8 total sets of 10 reps

...EASY!!!

Tuesday 3/22/11

Tuesday - Squat and Military

Fan Page: www.********.com/ifpaprorjperkins

Squat
ATG Squat

Bar x 12
160 x 5
200 x 5
240 x 5
275 x 3
315 x 3
365 x 3 (+2) Max Rep Effort (Total Reps = 5 reps)

Military
Seated Military

Bar x 12
100 x 5
125 x 5
145 x 5
170 x 3
190 x 3
215 x 3 (+2) Max Rep Effort (Total Reps = 5 reps)

Leg Accessory Exercises
12 total sets of 10 reps

Shoulder Accessory Exercises
Zero

...EASY!!!

Thursday 3/24/11

Thursday - Bench Speed Work and Accessory

Bench
Incline Bench Speed - 8 sets x 3 reps w/ 145 lbs + Purple Bands

Chest Accessory Exercises
7 total sets of 12 reps

Arms Accessory Exercises
12 total sets of 12 reps

Note: Threw in some Rest Pauses in my accessory work to add some intensity and BOOM pump was sick!

...EASY!!!

Friday 3/25/11

Friday - Dealift Speed Work and Accessory

Deadlift
Deadlift Speed - 6 sets x 1 rep - 245 lbs + Purple Bands

Back Accessory Exercises
10 total sets of 12 reps

Shoulders Accessory Exercises
8 total sets of 12 reps

Note. Threw in some Rest Pauses in my accessory for some intensity purposes!

...EASY!!!

I'm digging the workouts RJ, very solid!

[Mr_Aestheticz]

I'm digging the workouts RJ, very solid!

CALL ANIMAL CONTROL THERE'S A BEAST ON THE LOOSE!!!

LOL preesh Derek my own personal formulated training regimen took some of this a lil bit of that and a dash of thought and boom...I actually will have a article and forum section dedicated to my new program within the next month or two >]

[Beast]

CALL ANIMAL CONTROL THERE'S A BEAST ON THE LOOSE!!!

LOL preesh Derek my own personal formulated training regimen took some of this a lil bit of that and a dash of thought and boom...I actually will have a article and forum section dedicated to my new program within the next month or two >]

Focus on squats, deads, bench, and military press, can't beat that!

[Mr_Aestheticz]

Focus on squats, deads, bench, and military press, can't beat that!

Heavy basics wholda thunk it?