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

Saturday 2/11/12

Saturday - Dynamic Effort Legs

Speed Trap Bar Deads - 6 sets x a 1 rep w/ 285 lbs

Leg Press - 3pps x 15 / 6pps x 15 / 8pps x 8 / 9pps x 6 --> 7pps x 8 --> 5pps x 10 / 3pps x 12 --> 2pps x 30

Seated Leg Curls - 160 x 15 / 195 x 15 / 240 x 15 / 275 x 6 --> 240 x 8 --> 210 x 10 / 180 x 12 --> 150 x 30

Bridged Bosu Ball Raises - BW x 12 reps per leg / BW x 12 reps per leg / BW x 12 reps per leg

Standing Calf Raise - 105 x 15 / 120 x 15 / 135 x 15

...EASY!!

Monday 2/13/12

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

Cardio Warm-Up: 5 min on treadmill

Muscle Warm-Up: Foam Roll 10 minutes

Speed Db Incline: 60's x 8 sets of 3 reps

DB Flat Press: 60 x 12 / 75 x 11 / 85 x 10 / 100 x 9

HS Lat Pulldowns - 90 x 12 / 115 x 12 / 135 x 10 / 160 x 8

Reverse Pec Deck - 140 x 12 / 150 x 12 / 160 x 12

Seated HS Press - 45 x 12 / 70 x 12 / 90 x 11 / 115 x 10

HS Preacher Curls - 70 x 12 / 80 x 10 / 90 x 10

Iso Cable Kick Backs - 40 x 12 / 50 x 10 / 60 x 8

BB Wrist Curls - 90 x 10 / 90 x 10 / 90 x 10

...EASY!!!

Tuesday 2/14/11

Tuesday = Max Effort Lower Body (Westside 4 Skinny Bastards)

Vlog Update Check It: http://youtu.be/ZKM2hJ_gYYY

Trap Bar Deads
Bar x 15
140 x 12
190 x 10
230 x 6
320 x 3
370 x 3
410 x 3
460 x 3
500 x 3

Iso Extensions - 35 x 12 / 45 x 12 / 55 x 12

Standing Iso Curls - 90 x 12 / 135 x 12 / 1160 x 12

Hip Adductor - 90 x 12 / 120 x 12 / 150 x 12

Hip Abductor - 90 x 12 / 120 x 12 / 150 x 12

Calf Presses - 180 x 12 / 225 x 12 / 250 x 12

...EASY!!!

Wednesday 2/15/1/2

Wednesday - Core & HIT Cardio

Core

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

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

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

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


HIT on Elyptical

5 min warm-up at 1%

11 intervals - 45 sec @ 5% w/ 15 sec all out at 16%

15 min cool off at 1%

....EASY!!!

Thursday 2/16/12

Thursday = Max Effort Upper Session (Westside 4 Skinny Bastards)

Cardio Warm-Up: 5 min on treadmill

Muscle Warm-Up: Foam Roll 10 minutes

Max Effort DB Incline Press
30 x 15
40 x 10
50 x 8
60 x 6
65 x 3
75 x 3
90 x 3
105 x 3
115 x 5

Smith Flat Press: 185 x 15 / 185 x 12 / 185 x 9

Under Hand Pull-Ups - BW x 10 / BW x 10 / BW x 10 / BW x 6

Reverse Cable Fly's - 30 x 15 / 40 x 15 / 50 x 12

BB Upright Rows - 65 x 12 / 95 x 12 / 115 X 12 / 135 X 12

BB Curls - 65 x 15 / 75 x 15 / 85 x 15 / 95 x 12

EZ Bar Skulls - 60 x 15 / 70 x 15 / 80 x 15 / 90 x 12

EZ Bar Reverse Curls - 20 x 12 / 30 x 12 / 40 x 10

...EASY!!!

Saturday 2/18/12

Saturday - Dynamic Effort Legs

Speed Trap Bar Deads - 6 sets x a 1 rep w/ 285 lbs

Hack Squats - 1pps x 15 / 2pps x 15 / 3pps x 8 / 4pps x 15

BB SLDL''S - 135 x 15 / 225 x 15 / 315 x 13 / 405 x 6

Hypers - BW X 12 / 10 X 12 / 25 X 12

Standing Smith Calf Raise - 135 x 15 / 185 x 15 / 255 x 15

...EASY!!

Monday 2/20/12

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

Cardio Warm-Up: 5 min on treadmill

Muscle Warm-Up: Foam Roll 10 minutes

Speed DB Incline: 60's x 8 sets of 3 reps

HS Flat Press: 45 x 15 / 70 x 15 / 95 x 13 / 125 x 8

Rack Chins - BW x 12 / BW + 10 x 12 / BW + 25 x 12 / BW + 45 x 10

Reverse Pec Deck - 120 x 12 / 130 x 12 / 140 x 12 / 150 x 10

DB Laterals - 20 x 12 / 25 x 12 / 35 x 12 / 40 x 12

DB Shrugs - 70 x 10 / 85 x 10 / 100 x 10

HS Preacher Curls - 45 x 10 / 60 x 10 / 70 x 10

French Press - 70 x 10 / 85 x 10 / 100 x 10

BB Wrist Curls - 90 x 10 / 90 x 10 / 90 x 10

Post-Wo Cardio: 10 min on stepmill

...EASY!!!

Tuesday 2/21/11

Tuesday = Max Effort Lower Body (Westside 4 Skinny Bastards)

Vlog Update Check It: http://youtu.be/Q_6fuzj6Mn8

Trap Bar Deads
Bar x 12
140 x 10
230 x 6
320 x 3
370 x 3
410 x 3
460 x 3
500 x 3.5 ---> Was halfway up on the 4th one and ehhhhhh just missed it lol, also trap bar can not hold more than 5pps. Well it can but they fall out by looking at them smfh.

Iso Extensions - 45 x 12 / 55 x 12 / 65 x 10

Kneeling Iso Curls - 90 x 12 / 135 x 12 / 160 x 11

Hip Adductor - 105 x 12 / 135 x 12 / 160 x 11

Hip Abductor - 90 x 12 / 120 x 12 / 150 x 10

Calf Presses - 225 x 12 / 255 x 12 / 285 x 12

...EASY!!!