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

This is where I will be posting all of my training whether it is off season or in season, you can always follow me here and or check me out on the following!

Facebook: www.facebook.com/ifpaprorjperkins

Twitter: www.twitter.com/mr_aestheticz

Website: www.ifpaprorjperkins.net

Email: mr_aestheticz@yahoo.com

...EASY!!!

Happy New Year / It Has Begun!!!!!!

Re-Cap: 2011 was a year of learning a lot, about myself, family, work and more. As well it was a year of new beginnings I was signed to Scivation and I started my own coaching and consulting business. I also collaborated with All Natural Options a clothing company who's focal market is for natural athletes by natural athletes, they have become a huge support system and I rock nothing but there clothes in the gym. So from that I will continue to learn and develop new opportunities for myself and business.

2012 Resolutiion: 2012 WILL BE A HUGE YEAR FOR ME & I TRULY PLAN ON BETTERING MY RELATIONSHIP WITH FAMILY, FRIENDS, & THE MRS. I ALSO PLAN ON ENJOYING MY LIFE BY DOING & SEEING THINGS THAT ARE OUT THERE. I ALSO PLAN ON MAKING MY PRO DEBUT & ENJOY THE PROCESS OF PREP & TRULY LEARN BALANCE W/ EVERYTHING IN MY LIFE......FINALLY I PLAN ON QUALIFYING & COMPETING AT THE YORTON!

Update: So the new year has begun it is officially 1/2/2012 and the first Monday of the new year. After much debate and consideration and talking it over and over with the mrs. I have decide dto start my show prep now!!!! Today/this morning was the start of my 2012 prep to step on stage and make my debut! I am not advising as to what show I am competing in our how many weeks out. One thing about me is that I have a goal and show set in mind but things are always viable to change and I wont promise myself to one show not knowing that it is 110% sure. I will continue to update on my diet, training, etc. as I have always done so. I will give you as much details information as much as possible through this whole prep process, with pictures, vlogs, videos, pictures, updates and more. Below are link as to where you can follow and track everything related to my whole show prep process. I just want to thank Scivation, All Natural Options, my family, friends, and most of all my fans for the continued support, lets get the ball rolling and take it to the top!!!

Website: www.ifpaprorjperkins.net

Facebook: www.facebook.com/ifpaprorjperkins (Be sure to hit "LIKE")

Twitter: www.twitter.com/mr_aestheticz

Email: mr_aestheticz@yahoo.com

Monday 1/2/12

Monday = Dynamic Effort Upper Session

Weight: 205

Cardio Warm-Up: 5 min on stepmill

Muscle Warm-Up: Foam Roll 10 minutes

Soeed Incline Bench: 135 x 8 sets of 3 reps w/ purple bands

HS Incline Press: 70ps x 33 / 70ps x 20

French Press: 55 x 12 / 65 x 12 / 75 x 12 / 85 x 12 / 95 x 12

Reverse Pec Deck: 160 x 12 / 180 x 12

DB Lateral Raise: 20 x 12 / 30 x 12

Underhand Cable Row: 135 x 12 / 165 x 12 / 180 x 12

...EASY!!!

Tuesday 1/3/12

Tuesday = Max Effort Lower Body

Weight 202.8

Warm- Up: 5 min on stepmill

Deads
Bar x 15
135 x 12
205 x 10
235 x 8
325 x 1
415 x 1
445 x 1
465 x 1
485 x 1

DB SLDL's - 105 x 7 / 115 x 7 / 125 x 7 / 133 x 7

Rack Deads - 335 x 7 / 415 x 7 / 475 x 7

BB Rows - 235 x 7 / 265 x 7 / 285 x 7

HS Preacher Curls - 55 x 15 / 65 x 14 / 75 x 12

Calf Raises - 165 x 10 / 180 x 10 / 195 x 10 / 210 x 10 /

...EASY!!!

Wednesday 1/4/1/2

Wednesday - Core & HIT Cardio

Core

Hanging Leg Raise Swings - 3 sets of 12 w/ BW

Cable Rope Crunches - 3 sets of 12 w/ 100 lbs

Standing Side Bends - 1 set of 20 reps w/ 45 lb plate

Trunk Twists - 3 sets of 12 reps ps w/ 8 lb med ball


HIT on Elyptical

5 min warm-up at 1%

10 intervals - 45 sec @ 5% w/ 15 sec all out at 15%

10 min cool off at 1%

....EASY!!!

Thursday 1/5/12

Thursday - max Effort Upper Body

Warm-Up - 5 min on stepmill

Foam Roll: 10 min

Max Effort Incline -
Bar x 15
95 x 12
135 x 10
155 x 8
185 x 1
205 x 1
225 x 1
240 x 1
255 x 1

DB Angled Bench - 70 x 7 / 80 x 7 / 95 x 7

CG Bench - 185 x 7 / 205 x 7 / 225 x 7

Standing Iso DB Press - 40 x 7 / 50 x 7 / 55 x 7

Neutral Grip Pull-Ups - BW x 10 / BW x 7 / BW x 7

Hanging Inverted Rows - BW x 12 / BW x 10 / BW x 10

Wrist Curls - 70 x 10 / 70 x 10 / 70 x 10

...EASY!!!!

Friday 1/6/12

Friday - Cardio

30 min LIS Cardio Stepmill

...EASY!!!

Saturday 1/7/12

Saturday - Legs

So I drove out to Burlington, NC about 45 min away from me to meet up with good freind Marc Lobliner, we got in a great leg session and shot some film. We have an official video coming up soon but as teaser check out the trailer here!

http://youtu.be/_IvU5u-xxjA

...EASY!!

Monday 1/9/12

Monday = Dynamic Effort Upper Session

Update: New Week 1 Vlog Update check it out!

http://youtu.be/m4Zn6tkExS0

Cardio Warm-Up: 5 min on stepmill

Muscle Warm-Up: Foam Roll 10 minutes

Soeed Incline Bench: 150 x 8 sets of 3 reps w/ purple bands

HS Incline Press: 80ps x 28 / 80ps x 20

French Press: 60 x 12 / 70 x 12 / 80 x 12 / 90 x 12 / 100 x 12

Reverse Pec Deck: 170 x 12 / 190 x 12

DB Lateral Raise: 30 x 12 / 35 x 12

Underhand Cable Row: 165 x 12 / 195 x 12 / 225 x 12

...EASY!!!

Tuesday 1/10/11

Tuesday = Max Effort Lower Body

Weight 200

Warm- Up: 5 min on stepmill + 10 min foam roll

Deads
Bar x 15
155 x 12
225 x 10
245 x 8
335 x 1
425 x 1
455 x 1
475 x 1
495 x 1

DB SLDL's - 110 x 7 / 120 x 7 / 130 x 7 / 140 x 7

Rack Deads - 345 x 7 / 425 x 7 / 495 x 7

Wide Grip Pull Ups - BW x 7 / BW + 15 x 7 / BW + 25 x 7

HS Preacher Curls - 50 x 15 / 65 x 15 / 75 x 15

Calf Raises - 180 x 10 / 195 x 10 / 210 x 10 / 225 x 10

...EASY!!!

Wednesday 1/11/1/2

Wednesday - Core & HIT Cardio

Core

Hanging Leg Raise Swings - 3 sets of 12 w/ BW

Cable Rope Crunches - 2 sets of 12 w/ 100 lbs 1 set of 12 w/110lbs

Standing Side Bends - 1 set of 20 reps w/ 55 lbs

Trunk Twists - 3 sets of 12 reps ps w/ 10 lb med ball


HIT on Elyptical

5 min warm-up at 1%

10 intervals - 45 sec @ 5% w/ 15 sec all out at 15%

10 min cool off at 1%

....EASY!!!

Thursday 1/12/12

Thursday - Max Effort Upper Body

Warm-Up - 5 min on stepmill

Foam Roll: 10 min

Max Effort Incline -
Bar x 15
95 x 12
135 x 10
155 x 8
195 x 1
215 x 1
235 x 1
255 x 1
265 x 1

DB Angled Bench - 75 x 7 / 85 x 7 / 100 x 6

CG Bench - 195 x 7 / 215 x 7 / 235 x 6

Standing Iso DB Press - 45 x 7 / 55 x 7 / 60 x 7

Neutral Grip Pull-Ups - BW x 12 / BW x 8 / BW x 8

Hanging Inverted Rows - BW x 10 / BW x 10 / BW x 10

Wrist Curls - 80 x 10 / 80 x 10 / 80 x 10/ 80 x 10

...EASY!!!!

Friday 1/13/12

Friday - Cardio

30 min LIS Cardio Stepmill

...EASY!!!

Saturday 1/14/12

Saturday - Dynamic Effort Legs

Speed Deads - 6 sets x 2 reps w/ 285 + Purple Bands

Extensions - 180 x 30 / 180 x 20

Lying Leg Curls - 135 x 7 / 160 x 7 / 180 x 7 / 190 x 7

1/4 Deads To the Knee - 225 x 10 / 275 x 10 / 315 x 10

EZ Bar Curls - 40 x 15 / 60 x 15 / 70 x 15

Calf Press - 150 x 15 / 165 x 15 / 180 x 15

...EASY!!

Monday 1/16/12

AM Cardio: 1 mile 30 min dog walk

Monday = Dynamic Effort Upper Session

Update: New Week 2 Vlog Update check it out!

http://youtu.be/OXuJx-Xy__8

Cardio Warm-Up: 5 min on treadmill

Muscle Warm-Up: Foam Roll 10 minutes

Soeed Incline Bench: 165 x 8 sets of 3 reps w/ purple bands

HS Incline Press: 90ps x 25 / 80ps x 13

French Press: 65 x 10 / 75 x 10 / 85 x 10 / 95 x 10 / 105 x 10

Reverse Pec Deck: 180 x 12 / 200 x 12

DB Lateral Raise: 35 x 12 / 45 x 12

Underhand Cable Row: 180 x 12 / 210 x 12 / 240 x 12

...EASY!!!

Tuesday 1/17/11

Tuesday = Max Effort Lower Body

Weight 198.4

Deads
Bar x 15
135 x 10
225 x 8
275 x 6
315 x 1
365 x 1
435 x 1
475 x 1
510 x 1
*This is a new off-season/prep pr this is done "RAW" only a belt no wrist wrap w/ a over under grip. The last time I did 510+ lbs was when I was 240 lbs and I achieved my all time and biggest pr I did at that weight and it was 565 lbs So to do it 35+ lbs lighter is a huge milestone and very excited about the achievement!

DB SLDL's - 120 x 7 / 130 x 7 / 140 x 7 / 150 x 7

Rack Deads - 405 x 7 / 455 x 7 / 510 x 7

Wide Grip Pull Ups - BW + 10 x 7 / BW + 20 x 7 / BW + 30 x 7

HS Preacher Curls - 55 x 15 / 65 x 13 / 80 x 12

Calf Raises - 195 x 10 / 210 x 10 / 225 x 10 / 240 x 10

...EASY!!!

Wednesday 1/18/1/2

Wednesday - Core & HIT Cardio

Core

Hanging Leg Raise Swings - 3 sets of 12 w/ BW

Cable Rope Crunches - 3 sets of 12 w/110lbs

Standing Side Bends - 1 set of 20 reps w/ 55 lbs

Trunk Twists - 3 sets of 12 reps ps w/ 10 lb med ball


HIT on Elyptical

5 min warm-up at 1%

10 intervals - 45 sec @ 5% w/ 15 sec all out at 15%

10 min cool off at 1%

....EASY!!!

Thursday 1/19/12

Thursday - Max Effort Upper Body

Warm-Up - 5 min on stepmill

Foam Roll: 10 min

Max Effort Incline -
Bar x 15
95 x 10
135 x 18
165 x 4
205 x 1
225 x 1
240 x 1
260 x 1
275 x 1

DB Angled Bench - 80 x 7 / 90 x 7 / 105 x 7

CG Bench - 205 x 7 / 225 x 7 / 245 x 7

Standing Iso DB Press - 45 x 7 / 55 x 7 / 65 x 7

Neutral Grip Pull-Ups - BW x 12 / BW x 11 / BW x 7

Hanging Inverted Rows - BW x 12 / BW x 12 / BW x 12

Wrist Curls - 80 x 12 / 80 x 12 / 80 x 12

...EASY!!!!

Friday 1/20/12

Friday - Cardio

30 min LIS Cardio Treadmill

...EASY!!!

Saturday 1/21/12

Saturday - Dynamic Effort Legs

Speed Squats - 10 setx a 2 reps w/ 22lbs

Reverse Hack Squats - 3pps x 20 / 3pps x 15

Hack Squat SLDL - 2pps x 7 / 3pps x 7 / 3pps + 25 x 7 / 4pps x 7

HS Hyper Extension - 2pps x 10 / 2pps + 25 x 10 / 2pps + 35 x 10

Seated Hammer Curls - 30 x 15 / 40 x 13 / 50 x 10

Calf Press - 165 x 15 / 180 x 15 / 195 x 15

...EASY!!

Monday 1/23/12

Monday = Dynamic Effort Upper Session (Westside 4 Skinny Bastards)

Cardio Warm-Up: 5 min on treadmill

Muscle Warm-Up: Foam Roll 10 minutes

Soeed Flat Bench: 165 x 8 sets of 3 reps

DB Incline Press: 40 x 15 / 55 x 15 / 70 x 13 / 80 x 13

Lat Pulldowns - 150 x 12 / 165 x 12 / 180 x 12 / 195 x 12

Reverse DB Fly's - 20 x 12 / 30 x 12 / 40 x 12

Seated DB Press - 40 x 12 / 50 x 12 / 60 x 12 / 70 x 12

DB Curls - 40 x 10 / 45 x 10 / 50 x 8

V-Extensions - 60 x 10 / 70 x 10 / 80 x 10

BB Wrist Curls - 80 x 12 / 80 x 12 / 80 x 12

...EASY!!!