Natural Pro RJ Perkins journey "Wherever I May Go"

[Mr_Aestheticz]

Instead of truly typing up what the title is all about and what is going on post PSA check out the new vlog as part of a new series I am starting!

http://www.youtube.com/watch?v=VupU5Be_Kdc&feature=plcp

Monday 9/17/12

Squats

Bar x 12

145 x 5

180 x

220 x 10

220 x 10

220 x 10

220 x 10

220 x 10

BB SLDL - 195 x 12 / 215 x 12 / 235 x 12

Extensions - 120 x 13 / 135 x 13 / 150 x 15

DB Curls - 25 x 12 / 30 x 11 / 35 x 10 / 40 x 11

Calf Raises - 105 x 12 / 120 x 12 / 135 x 11 / 150 x 12

Post-Wo HIIT

4 Station Box Jumps - 5 reps each x 30 sec rest

...EASY!!!

[Mr_Aestheticz]

Tuesday 9/18/12

Bench

Bar x 12

100 x 5

125 x 5

150 x 10

150 x 10

150 x 10

150 x 10

150 x 10

DB Incline – 45 x 12 / 55 x 11 / 65 x 10 / 75 x 10

Chest Dips – BW x 10 / 10 x 10 / BW x 18

DB Incline Rows – 25 x 14 / 30 x 14 / 35 x 13 / 40 x 13 / 45 x 13

DB Lateral – 25 x 10 / 30 x 10 / 35 x 10

Band Pull Aparts – Red Band x 30 / Red Band x 30 /Red Band x 30

Post-Wo HIIT

5 sets of Kettlebell Swings 15 on x 30 off

5 sets of Speed Hip Cleans 15 on x 30 off

…EASY!!!

[Mr_Aestheticz]

Friday 9/21/12

NEW VLOG: http://www.youtube.com/watch?v=dyn-hcxWTQU&feature=plcp

Deadlifts

Bar x 12
170 x 5
210 x 5
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10

Front Squats - 155 x 5 / 205 x 5 / 245 x 5

Glute Ham Raises - BW x 14 / 10 x 13 / 15 x 15

Lunges - 40 x 12 / 50 x 12 / 60 x 12

EZ Curls - 50 x 15 / 70 x 13 / 80 x 12

Calf Press - 150 x 14 / 180 x 14 / 210 x 14 / 240 x 15

Post-Wo HIIT

4 Station Box Jumps – 5 reps each x 30 sec rest

…EASY!!!

[Mr_Aestheticz]

Saturday 9/22/12

Military Press

Bar x 12
60 x 5
75 x 5
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Weighted Pull-ups - 10 x 5 / 20 x 5 / 30 x 5

Close Grip Bench - 155 x 5 / 175 x 5 / 195 x 5

DB Lateral - 20 x 12 / 35 x 12 / 40 x 12

Band Assisted Neutral Grip Pull Ups - BW x 13 / BW x 13 / BW x 12 / BW x 12 / BW x 10

Purple Band Assisted Tricep Dips - BW x 15 / BW x 15 / BW x 13 / BW x 12 / BW x 10

Overhead Rope Ext. - 60 x 15 / 80 x 15 / 100 x 13 / 110 x 12 / 120 x 10

Post-Wo HIT

5 rounds of speed snatched 15 on x 30 off
5 rounds of med ball slams 15 on x 30 off

...EASY!!!

[Mr_Aestheticz]

Monday 9/24/12

Squats
bar x 12
145 x 5
180 x 5
200 x 5
230 x 5
245 x 10
245 x 10
245 x 10

BB SLDL's - 205 x 12 / 225 x 11 / 245 x 10

Extensions - 130 x 14 / 150 x 14 / 170 x 15

HS Preacher - 55 x 12 / 65 x 11 / 75 x 10 / 85 x 9

Calf Raise - 110 x 12 / 120 x 12/ 130 x 12 / 140 x 12

Post-Wo HIT

10 intervals on Elliptical at 15% resistance 15 on x 30 off

...EASY!!!!

[fltallpaul]

It's too bad we won't be on stage getting ready together this year but I know the future holds good things for us. Keep kicking a$$!

[Mr_Aestheticz]

It's too bad we won't be on stage getting ready together this year but I know the future holds good things for us. Keep kicking a$$!

I know dud ebut like you said we will cross paths one day, but again am just glad ot have your respect and support in all that has transpired with me!

[Mr_Aestheticz]

Tuesday 9/18/12

Bench

Bar x 12

100 x 5

125 x 5

140 x 5

160 x 5

170 x 10

170 x 10

170 x 10

DB Incline – 50 x 11 / 60 x 11 / 70 x 10 / 80 x 8

Chest Dips – 10 x 10 / 20 x 10 / BW x 15

CG Rows – 100 x 14 / 120 x 14 / 140 x 14 / 160 x 14 / 180 x 15

DB Lateral – 30 x 10 / 35 x 10 / 40 x 10

Band Pull Aparts – Red Band x 30 / Red Band x 30 /Red Band x 30

Post-Wo HIIT

10 intervals of battle ropes 15 on x 30 off

…EASY!!!

[fltallpaul]

You can make it easier to view your VLOG if you use the code in the link with the [youtube] tags



check out the reply to see how it looks.

[Mr_Aestheticz]

You can make it easier to view your VLOG if you use the code in the link with the [youtube] tags



check out the reply to see how it looks.

Well that works out well lol preesh dude!

[Mr_Aestheticz]

Thursda 9/2/12

Deadlifts

Bar x 12
170 x 5
210 x 5
235 x 5
265 x 5
285 x 10
285 x 10
285 x 10

Front Squats - 165 x 5 / 215 x 5 / 255 x 5

Glute Ham Raises - BW X 14 / BW X 13 / BW X 13

Lunges - 50 x 12 / 60 x 12 / 70 X 12

Cable Curls - 70 x 15 / 90 x 13 / 110 x 15

Hammer Curls - 30 x 9 / 35 x 9 / 40 x 10

Calf Raise - 110 x 14 / 120 x 14 / 130 x 13 / 140 x 15

Post-Wo HIIT

5 intervals battle ropes 15 on x 30 off
5 intervals of tire flips 15 on x 30 off

…EASY!!!

[Mr_Aestheticz]

Friday 9/28/12

Military Press

Bar x 12
60 x 5
75 x 5
85 x 5
95 x 10
105 x 10
105 x 10
105 x 10

Weighted Pull-ups – 15 x 5 / 25 x 5 / 35 x 5

Close Grip Bench – 165 x 5 / 185 x 5 / 205 x 5

DB Lateral – 25 x 12 / 35 x 12 / 45 x 10

Underhanded Pulldowns - 75 x 14 / 100 x 14 / 125 x 12 / 140 x 10 / 150 x 14

Overhead Tricep Extensions - 70 x 14 / 90 x 14 / 110 x 13 / 120 x 12 / 130 x 13

Overhead Rope Ext. – 60 x 15 / 80 x 15 / 100 x 13 / 110 x 12 / 120 x 10

Post-Wo HIT

15 rounds of resisted Elliptical 15 on x 30 off


…EASY!!!

[Mr_Aestheticz]

Monday 10/8/12

Squats **Deload**
bar x 12
145 x 5
180 x 5
220 x 5

BB SLDL’s – 225 x 12 / 250 x 11 / 275 x 12

Extensions – 135 x 14 / 165 x 14 / 195 x 15

HS Preacher – 55 x 12 / 70 x 11 / 90 x 10

EZ Bar Curls – 50 x 14 / 60 x 14 / 70 x 12

Calf Raise – 120 x 12 / 135 x 12/ 150 x 12 / 165 x 12

Post-Wo HIT

10 intervals on Cycling Bike 15 on x 45 off

…EASY!!!!

[Mr_Aestheticz]

Tuesday 10/9/12

Bench **Deload**

Bar x 12

100 x 5

125 x 5

150 x 5

DB Incline – 60 x 11 / 70 x 11 / 80 x 10 / 90 x 9

Chest Dips – 10 x 10 / 20 x 10 / BW x 15

CG Rows – 135 x 14 / 150 x 14 / 165 x 13 / 180 x 12 / 195 x 12

DB Lateral – 20 x 10 / 30 x 10 / 40 x 10

Reverse Pec Deck – 40x 30 / 50 x 30 / 60 x 30

Post-Wo HIIT

5 intervals of battle ropes 15 on x 30 off
5 intervals of run rope 15 on x 30 off
5 intervals of iso kettlebell swings 15 on x 30 off

…EASY!!!

[Mr_Aestheticz]

Thursday 10/11/12

Deadlifts **Deload**

Bar x 12
170 x 5
210 x 5
255 x 5

Front Squats – 205 x 5 / 235 x 5 / 265 x 5

Glute Ham Raises – BW X 14 / 20 X 14 / 40 X 15

Lunges – 50 x 12 / 60 x 12 / 70 X 12

Cable Curls – 110 x 10 / 120 x 10 / 130 x 10

Hammer Curls – 20 x 14 / 30 x 14 / 50 x 15

Calf Press – 150 x 14 / 165 x 14 / 180 x 14 / 195 x 15

Post-Wo HIIT

10 intervals cycling 15 on x 30 off

…EASY!!!

[Mr_Aestheticz]

Friday 10/12/12

Military Press **Delaod**

Bar x 12
60 x 5
75 x 5
95 x 5

Weighted Pull-ups – BW x 5 / 25 x 5 / 45 x 5

Close Grip Bench – 175 x 5 / 195 x 5 / 215 x 5

DB Lateral – 35 x 12 / 40 x 12 / 45 x 12

Pendalay Row – 115 x 14 / 135 x 14 / 155 x 15

DB Row - 50 x 12 / 60 x 12 / 70 x 12

Overhead Tricep Extensions – 90 x 14 / 110 x 13 / 120 x 12 / 130 x 12 / 150 x 12

Overhead Rope Ext. – 60 x 15 / 80 x 15 / 100 x 13 / 110 x 12 / 120 x 10

…EASY!!!

[Mr_Aestheticz]

Monday 10/15/12

Squats
Bar x 12
145 x 5
180 x 5
220 x 5
235 x 8
235 x 8
235 x 8
235 x 8
235 x 8

Leg Curls - 70 x 14 / 100 x 14 / 115 x 15

Leg Extensions - 150 x 14 / 180 x 14 / 210 x 14

DB Curl - 25 x 12 / 30 x 12 / 35 x 10 / 40 x 12

Calf Raise - 120 x 12 / 135 x 12 / 150 x 11 / 165 x 12

Post-Wo HIT Cardio

5 round of box s jumpe 4 sets x 5 jumps

...EASY!!!

[Mr_Aestheticz]

Tuesday 10/16/12

Bench
Bar x 12
100 x 5
125 x 5
150 x 5
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8

Incline Press - 135 x 11 / 145 x 11 / 155 x 10 / 165 x 12

DB Fly's - 40 x 10 / 45 x 10 / 50 x 16

CG Cable Row - 165 x 14 / 195 x 13 / 225 x 12

DB Row - 65 x 10 / 80 x 10 / 95 x 10

DB Lateral Raise - 35 x 10 / 40 x 10 / 45 x 10

Face Pulls - 100 x 14 / 120 x 14 / 140 x 15

HIT Cardi0

5 intervals battle ropes 15 on x 30 off
5 intervals jump rope 15 on x 30 off
5 intervals med ball slams 15 on x 30 off
5 intervals one handed kettlebell swings 15 on x 30 off

...EASY!!!

[fltallpaul]

I watched the VLOG you will love powerlifting. I look forward to seeing how you train.

[Mr_Aestheticz]

I watched the VLOG you will love powerlifting. I look forward to seeing how you train.

Preesh Paul just need a different outlet for now and powerlifting really gives me that, I appreciate your support and always watching I always watch yours and you keep me driven to keep doing my vlogs and more. Keep grinding my dude!

[Mr_Aestheticz]

Thursday 10/18/12

Deadlifts

Bar x 12
170 x 5
210 x 5
255 x 5
275 x 8
275 x 8
275 x 8
275 x 8
275 x 8

90 Degree Pistol Box squats – 10 x 5 / 15 x 5 / 20 x 5

Glute Ham Raises – 30 X 14 / 40 X 14 / 50 X 15

Lunges – 10 x 30 / 10 x 30 / 10 X 30

HS Preacher Curls – 45 x 12 / 60 x 12 / 70 x 12 / 80 x 12

EX Bar Curls – 50 x 14 / 60 x 14 / 70 x 15

Calf Press – 180 x 14 / 210 x 14 / 240 x 14 / 255 x 15

Post-Wo HIIT

10 intervals cycling 15 on x 30 off

…EASY!!!

[Mr_Aestheticz]

Friday 10/19/12

Military Press

Bar x 12
60 x 5
75 x 5
95 x 5
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

Cable Lateral – 20 x 12 / 30 x 12 / 40 x 12

Neutral Grip Weighted Pull-ups – BW x 5 / BW x 5 / BW x 5

Pendalay Row – 135 x 12 / 165 x 12 / 185 x 12

Lat Pulldown – 120 x 14 / 135 x 14 / 150 x 15

Close Grip Bench – 185 x 5 / 195 x 5 / 205 x 5

Overhead Tricep Extensions – 120 x 12 / 140 x 12 / 160 x 12

Reverse Ext. – 60 x 15 / 70 x 15 / 80 x 15

…EASY!!!

[Mr_Aestheticz]

Monday 10/22/12

Squats
Bar x 12
145 x 5
180 x 5
220 x 3
245 x 3
265 x 8
265 x 8
265 x 8

Leg Curls – 115 x 11 / 135 x 11 / 160 x 112

Leg Extensions – 165 x 14 / 195 x 14 / 225 x 15

Str8 Curl – 60 x 11 / 70 x 11 / 80 x 11 / 90 x 12

Calf Raise – 120 x 12 / 135 x 12 / 150 x 11 / 165 x 12

Cardio

I jumped rope 45 turns in between my accessory work sets

…EASY!!!

[Mr_Aestheticz]

Tuesday 10/16/12

Bench
Bar x 12
100 x 5
125 x 5
150 x 3
165 x 3
185 x 8
185 x 8
185 x 8
165 x 8

Incline Press – 135 x 11 / 155 x 10 / 175 x 10 / 185 x 8

DB Fly’s – 50 x 10 / 60 x 10 / 25 x 20

CG Pulldown Row – 120 x 14 / 135 x 14 / 150 x 15

Kettlebell One Arm Row – 50 x 10 / 60 x 10 / 70 x 8

DB Lateral Raise – 40 x 10 / 50 x 10 / 25 x 20

Face Pulls – 120 x 14 / 140 x 14 / 160 x 15

Cardio

45 turns of jump rope in between sets

…EASY!!!

[Mr_Aestheticz]

Thursday 10/25/12

Deadlifts

Bar x 12
170 x 5
210 x 5
255 x 3
275 x 3
305 x 8
305 x 8
305 x 8

45 Degree Pistol Box squats – 15 x 5 / 15 x 5 / 15 x 5

Seated Leg Curl – 165 x 14 / 195 x 14 / 225 x 15

Iso Kettlebell SLDL - 40 x 6 / 50 x 60 / 60 x 6

Seated DB Curls – 20 x 11 / 30 x 11 / 40 x 10 / 50 x 10

Cable Curls – 80 x 14 / 90 x 14 / 100 x 15

Calf Press – 180 x 14 / 210 x 14 / 240 x 14 / 270 x 15

Post-Wo HIIT

10 intervals cycling 15 on x 30 off

…EASY!!!

[Mr_Aestheticz]

Friday 10/26/12

Military Press

Bar x 12
60 x 5
75 x 5
95 x 3
105 x 3
110 x 8
110 x 8
110 x 8

Cable Lateral – 30 x 12 / 40 x 12 / 50 x 12

Neutral Grip Weighted Pull-ups – BW x 5 / 10 x 5 / 20 x 5

Seated Cable Row – 165 x 12 / 195 x 12 / 225 x 12

Lat Pulldown – 135 x 14 / 150 x 15 / 165 x 15

Close Grip Bench – 195 x 5 / 205 x 5 / 215 x 5

Tricep Extensions – 120 x 12 / 140 x 12 / 160 x 12

Reverse Ext. – 80 x 15 / 90 x 15 / 100 x 15

…EASY!!!

[Mr_Aestheticz]

Monday 10/29/12

First watch this before checking out regimen, every and anyone has been asking me what training method I have running and utilizing and is explained in here

http://www.youtube.com/watch?v=fp3r117Lnfs

Squats
Bar x 12
180 x 5
220 x 3
255 x 2
270 x 1
295 x 15

Leg Curls – 135 x 11 / 160 x 11 / 180 x 12

Leg Extensions – 180 x 14 / 210 x 14 / 240 x 15

Str8 Bar Curl – 50 x 11 / 60 x 11 / 70 x 11 / 80 x 12

Calf Raise – 165 x 12 / 180 x 12 / 195 x 11 / 210 x 12

Cardio

I jumped rope 45 turns in between my accessory work sets

…EASY!!!

[Mr_Aestheticz]

Tuesday 10/23/12

Bench
Bar x 12
125 x 5
150 x 3
165 x 2
190 x 1
205 x 15

Incline Press – 135 x 11 / 155 x 11 / 175 x 10 / 195 x 8

DB Fly’s – 60 x 10 / 70 x 10 / 35 x 20

Underhanded Pulldown – 105 x 14 / 135 x 14 / 165 x 15

DB Row – 80 x 10 / 95 x 10 / 105 x 10

DB Lateral Raise – 40 x 10 / 50 x 10 / 25 x 20

Face Pulls – 130 x 14 / 150 x 14 / 170 x 15

Cardio

45 turns of jump rope in between sets

…EASY!!!

[Mr_Aestheticz]

Thursday 11/1/12

Deadlifts

Bar x 12
210 x 5
255 x 3
275 x 2
315 x 1
340 x 20

Pistol Squats – 20 x 5 / 20 x 5 / 20 x 5

Ham Glute Raise - 20 x 15 / 20 x 15 / 20 x 15

DB Lunges – 60 x 12 / 70 x 12 / 80 x 12

HS Preacher Curls – 60 x 12 / 70 x 12 / 80 x 10 / 90 x 10

Iso DB Braced Concentration – 20 x 14 / 25 x 14 / 30 x 15

Calf Press – 180 x 14 / 210 x 14 / 240 x 14 / 270 x 15

Cardio

45 turns of jump rope between sets

…EASY!!!

[Mr_Aestheticz]

Monday 11/5/12

Squats **Deload**
Bar x 12
145 x 5
185 x 5
220 x 5

BB SLDL's – 185 x 12 / 205 x 12 / 225 x 12 / 245 x 12

Leg Extensions – 150 x 14 / 180 x 14 / 210 x 14 / 240 x 15

EZ Bar Curl – 50 x 11 / 60 x 11 / 70 x 11 / 80 x 10 / 90 x 10

Calf Raise – 120 x 12 / 135 x 12 / 150 x 12 / 165 x 12 / 180 x 12

Cardio

I jumped rope 45 turns in between my accessory work sets

5 intervals 40 lbs kettlebell swings 15 on x 30 off
5 intervals of box jumps 15 on x 30 off

…EASY!!!