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Old 08-09-2010, 05:25 PM   #101
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RJ Perkins Power/Hyper Split
Week 6, Day 3: Chest/Biceps/Triceps/Forearms
8/9/10

Workout Duration: 78 Minutes
Hours of Sleep: 7
Calories Consumed: (2000) Protein: 170g Carbs: 171g Fats: 70g
Weight After Workout: 163 lbs No change since LT (was up to 165 a few days ago though).

LT= Last Time
RP = Rest Pause (Between 2-3 seconds)


Incline Hammer Strength Press: 4x8-12
145 lbs (12 reps) +5 lbs since LT.
150 lbs (12 reps) +5 lbs since LT.
150 lbs (10.5 reps) -1.5 reps since LT.
155 lbs (8.5 reps) +5 lbs & -3.5 reps since LT.
This big ass dude worked in with me on these and not a lot of rest on most sets, fatigue set in fast. Good pump though

Cordova Slight Incline Dumbbell Bench: 3x8-12
60s (12 reps) (1 plate under bench) Felt heavy and to much like flat pressing.
55s (12 reps) (2 plates under bench) This felt really good, 55s felt heavy though.
50s (12 reps) (3 plates under bench) Pretty sure this is the one where I felt it the most in my upper chest, going to keep messing with it.
Wow, this was pretty life-changing. Still need to mess around with how many plates to put under the bench but WOW, no wonder my incline db press was a lot higher than my flat, front delts took over when it was at 45 degrees. Everyone needs to try this out: Legendary Physique Transformations by Jim Cordova

Pec Deck Butterflies: 4x8-12
140 lbs (12 reps) +10 lbs since LT.
150 lbs (12 reps) +10 lbs since LT.
150 lbs (12 reps) N/A LT.
140 lbs (11 reps) N/A LT.
Took out the other variation since it hits mostly delts, these felt good but fatigue set in.

Weighted Pushups (Using Dip Belt): 3x8-12
BW +25 lbs (12 reps) +10 lbs since LT.
BW +35 lbs (12 reps) +10 lbs since LT.
BW +45 lbs (12 reps) +10 lbs since LT.
Going up 5 on every set next time.

Fascia Stretch:
Chest (Done After All Chest Exercises):
Pec Deck Variation 1 Hold (Arms At Sides): 130 lbs for 38 seconds
Horizontal Bar Hold: 37 seconds

Biceps (Done After All Bicep Exercises):
Pec Deck Variation 1 Hold (Arms Behind Back): 100 lbs for 33 seconds
Triceps (Done After All Tricep Exercises):
DB Hold (Behind Head): 40 lb DB for 29 seconds


SUPERSET
Wide-Grip EZ-Bar Curls/Lying EZ-Bar Skulls: 3x8-12 (Per Exercise)
Set 1:
80 lbs (12 reps) +10 lbs since LT.
55 lbs (12 reps) No change LT.
Set 2:
80 lbs (9 reps) +10 lbs & -3 reps since LT.
55 lbs (12 reps) -5 lbs & +3 reps since LT.
Set 3:
70 lbs (12 reps) No change since LT.
55 lbs (12 reps) -5 lbs & +4 reps since LT.
These felt good, bit of cheat form with 80 lbs so keeping that until form is perfect, skulls felt good gonna move those up to 60 lbs.

SUPERSET
Seated Preacher Machine Curls/Dip Machine: 3x8-12 (Per Exercise)
Set 1:
65 lbs (12 reps) +10 lbs since LT.
130 lbs (12 reps) +5 lbs since LT.
Set 2:
70 lbs (11.5 reps) -.5 reps since LT.
135 lbs (12 reps) No change since LT.
Set 3:
75 lbs (11 reps) +5 lbs & -1 rep since LT.
135 lbs (12 reps) +5 lbs since LT.
These felt solid, gonna keep progressing slowly on these.

SUPERSET
Standing Curls (Varies Per Set)/Underhand Cable Pushdowns: 3x8-12 (Per Exercise)
Set 1:
30s (12 reps) (Alternating DB Curls) +5 lb DBs since LT.
Level 6 (12 reps) +1 Level since LT.
Set 2:
30s (12 reps) (Simultaneous DB Curls - Palms Facing In) No change since LT.
Level 6 (12 reps) +2 reps since LT.
Set 3:
35s (12 reps) (Alternating Hammer Curls - Across Body) +5 lb DBs since LT.
Level 6 (12 reps) +1 Level since LT.
Level 6 was hard as hell, going to slowly progress on these.

SUPERSET
Seated Machine Wrist Curls/Standing Machine Wrist "Pulls" : 3x8-12 (Per Exercise)
Set 1:
45 lbs (12 reps) N/A LT.
45 lbs (12 reps) N/A LT.
Set 2:
60 lbs (12 reps) N/A LT.
60 lbs (12 reps) N/A LT.
Set 3:
65 lbs (12 reps) N/A LT.
65 lbs (12 reps) N/A LT.
Used this forearm machine, was pretty sick, definitely liked these a lot, gonna make the rep range higher, 12-16 next time.

Song:

Video/Documentary (Until Episodes Run Out):

So glad I tried out the slight incline pressing, it feels amazing, and you can actually feel it entirely in your upper chest. Still need to play with the variables a bit, but this explains why my delts are so much bigger/stronger than my chest (45 degrees hit front delts more than chest). Definitely going to be keeping this for good.
Ordered some more Xtend since my tub is 1/2 gone, and ordered 100 servings of White Flood (Fruit Punch). Also supposed to be getting some Quake for free from a friend.

Last edited by xKyle10; 08-09-2010 at 11:11 PM.
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Old 08-10-2010, 11:10 AM   #102
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Looking lean and mean, Kyle!
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Old 08-10-2010, 04:10 PM   #103
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Quote:
Originally Posted by xKyle10 View Post
Ordered some more Xtend since my tub is 1/2 gone,
Xtend is going on sale tomorrow if you want to stock up.

Workouts are looking good as always.
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Old 08-10-2010, 04:29 PM   #104
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nice PRs bro
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Old 08-10-2010, 06:46 PM   #105
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Quote:
Originally Posted by sneezingstardust View Post
Looking lean and mean, Kyle!
thanks fitty how is PLing treatin ya?

Quote:
Originally Posted by BendtheBar View Post
Xtend is going on sale tomorrow if you want to stock up.

Workouts are looking good as always.
damn coulda used that info yesterday when I ordered haha, my mom always gets pissed when I get orders because she thinks I'm blowing paychecks, I just try and stock up though lulz

Quote:
Originally Posted by kman025 View Post
nice PRs bro
thanks man








RJ Perkins Power/Hyper Split
Week 6, Day 4: Back/Trapezius/Shoulders
8/10/10

Workout Duration: 56 Minutes (Not Including Abs)
Hours of Sleep: 9.5
Calories Consumed: (2250) Protein: 186g Carbs: 222g Fats: 68g
Weight After Workout: 162.8 lbs -2.2 lbs since LT.
Cardio:
Swimming, Dog Walk

LT= Last Time


Wide-Grip Pullups: 3x8-12
BW (12 reps)
BW (12 reps)
BW (12 reps)
Freeweight area was packed and someone was curling in the squat rack where I set up the t-bars lulz so had to wait and did these. These fatigued my lats for the rest of my workout a bit so not going to do them next week.

T-Bar Rows: 3x8-12
3 plates +5 lbs(12 reps) +5 lbs since LT.
3 plates +10 lbs (12 reps) +5 lbs since LT.
3 plates +20 lbs (12 reps) +5 lbs since LT.
On the first set somehow the attachment slipped down the bar when I let it down halfway through the set and the back of the bar shot up lulz. Getting harder to progress like this so going to start adding 2.5 lbs and might go lighter on the first set.

Underhand Seated Hammer Strength Rows: 3x8-12
50 lbs/side (12 reps) -17.5 lbs/side since LT.
55 lbs/side (12 reps) -12.5 lbs/side since LT.
60 lbs/side (12 reps) -17.5 lbs/side since LT.
Took weight off so I dont do any cheat reps (chest coming off the front pad), and to work on my MMC with the lats. Felt pretty solid, going to slowly progress on these instead of ego lifting.

SUPERSET
V-Bar Pulldowns/Underhand Seated Cable Rows (Straight-Bar): 3x10-12 (Per Exercise)
Set 1:
Level 9 (12 reps) +1 Level since LT.
Level 10 (12 reps) No change since LT.
Set 2:
Level 10 (12 reps) No change since LT.
Level 11 (12 reps) No change since LT.
Set 3:
Level 10 (12 reps) No change LT.
Level 12 (12 reps) No change since LT.
My lats were pretty dead at this point, so just worked on MMC instead of moving up and working on contractions.

Dumbbell Shrugs: 4x10-15
85s (15 reps) +5 lb DBs since LT.
85s (15 reps) +5 lb DBs since LT.
85s (15 reps) No change since LT.
85s (15 reps) No change since LT.
These were pretty exhausted, two sets of 85s and two sets of 90s next time.

Atlantis Machine Shoulder Press: 3x10-12
90 lbs (12 reps) N/A LT.
105 lbs (12 reps) N/A LT.
115 lbs (12 reps) N/A LT.
Loved this machine, should help with progression instead of DB press/seated BTN Press. Starting with 110 next week on this.

SUPERSET
Atlantis Flye Machine/Single Shoulder Rotation Machine: 2x10-12 (Per Exercise)
Set 1:
75 lbs (12 reps) +5 lbs since LT.
45 lbs (12 reps) N/A LT.
Set 2:
75 lbs (12 reps) +2 reps since LT.
55 lbs (12 reps) N/A LT.
BTB Cable Laterals were getting hard with the levels so decided to try out this new machine, really kills the side-delts, gonna keep it. 55 felt a bit painful so going to do 50 next time

Abs:
Weighted Decline Crunches: 3x12
BW +35 lbs (12 reps) +10 lbs since LT.
BW +45 lbs (12 reps) +10 lbs since LT.
BW +45 lbs (12 reps) No change since LT.
All with 45 next time.

Ab Machine: 3x8-12
135 lbs(12 reps) N/A LT.
140 lbs (12 reps) N/A LT.
140 lbs (12 reps) N/A LT.
These feel amazing on the entire core.

Suspended Crunches: 3x12
BW (12 reps) No change since LT.
BW +2.5 lbs (12 reps) +2.5 lbs since LT.
BW +10 lbs (12 reps) +10 lbs since LT.
Starting with +10 next week, these destroy lower abs.

Song:

Video/Documentary (Until Episodes Run Out):

Not too many PRs, didn't really expect too many. DOMS has been killing me lately all over, assuming this is from being consistent with the cut (eating 2k cals/day). My body is just dying for a refeed so going to eat 2.5-2.7k cals tomorrow. Been cutting down on milk so my carbs are pretty low for me lately, which is definitely taking a toll on my energy. Getting serious, need my white flood to come in!

Last edited by xKyle10; 08-10-2010 at 11:38 PM.
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Old 08-10-2010, 07:21 PM   #106
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holy **** bro, i didnt realize how few cals you were eating... that sucks, but would explain your rippedness. how much longer you cutting.. how low bf you want?
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Old 08-10-2010, 11:40 PM   #107
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Originally Posted by kman025 View Post
holy **** bro, i didnt realize how few cals you were eating... that sucks, but would explain your rippedness. how much longer you cutting.. how low bf you want?
thanks man, its not too bad if you eat filling foods but definitely took a while to get used to, im only cutting for 3 more weeks (end of august), so ill probably lose 3 more lbs or so, as long as im leaner than i am atm ill be happy at this point. cant wait to slowly clean bulk for a long time and not be so hungry though
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Old 08-10-2010, 11:46 PM   #108
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thanks man, its not too bad if you eat filling foods but definitely took a while to get used to, im only cutting for 3 more weeks (end of august), so ill probably lose 3 more lbs or so, as long as im leaner than i am atm ill be happy at this point. cant wait to slowly clean bulk for a long time and not be so hungry though
i see. well **** man, you're getting it done. with dedication like this now, you'll be going somewhere
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Old 08-11-2010, 12:01 AM   #109
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i see. well **** man, you're getting it done. with dedication like this now, you'll be going somewhere
thanks man, thats my plan, all about hard work and consistency because at the end of the day you get what you put in
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Old 08-11-2010, 02:48 PM   #110
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RJ Perkins Power/Hyper Split
Week 6, Day 5: Quadriceps/Hamstrings/Calves
8/11/10

Workout Duration: 43 Minutes
Hours of Sleep: 8
Calories Consumed: (2000) Protein: 194g Carbs: 170g Fats: 75g
Weight After Workout: NA
Cardio: None

LT= Last Time

Reverse Hack Squats: 4x8-12
120 lbs (12 reps) +30 lbs since LT.
130 lbs (12 reps) +20 lbs since LT.
140 lbs (12 reps) +10 lbs since LT.
150 lbs (12 reps) +10 lbs since LT.
Deep as ****, tried out different stances too, lovin' these.

Atlantis Leg Press Machine: 3x8-12
4p+15/side (12 reps) +5/side since LT.
4p+20/side (12 reps) +5/side since LT.
4p+25/side (12 reps) +5/side since LT.
Really had to bust out some of these reps on the last two sets, just destroyed my legs. Used a wider stance with toes pointed out to hit the tear-drop.

Atlantis Seated Leg Extension Machine: 3x8-12
160 lbs (12 reps) No change since LT.
170 lbs (12 reps) +5 lbs since LT.
170 lbs (9 reps) No change since LT.
Crazy pump in quads from these, hurt to stand up. Starting 165 next time.

Atlantis Double-Leg Curl Machine: 4x8-12
105 lbs (12 reps) +5 lbs since LT.
110 lbs (12 reps) +5 lbs since LT.
115 lbs (12 reps) +5 lbs since LT.
120 lbs (12 reps) +5 lbs since LT.
Got the hang of this for locking in the clip, the aftermath from these was pretty crazy, couldn't stand up straight when I tried getting up lulz.

Walking DB Lunges: 2x8-12 (Per Leg)
25s (12 reps) N/A LT.
35s (12 reps) N/A LT.
Decided to do these walking this time, felt really good, keeping these.

Seated Calf Raises: 4x12-15
100 lbs (15 reps) +5 lbs since LT.
105 lbs (15 reps) +5 lbs since LT.
110 lbs (15 reps) +5 lbs since LT.
115 lbs (15 reps) +5 lbs since LT.
These are getting hard, trying out a different machine next time.

Song:

Video/Documentary (Until Episodes Run Out):

Thank you WF for giving me ridiculous intensity/focus today. One of the best leg workouts I've ever had. Almost puked at like 9 different points during the workout, little rest on most exercises, **** got real. Saw this kid doing leg press with way too much weight going like 1/2 ROM, always makes me rage. When I was doing my walking lunges saw this other kid have 6 plates/side on the hack squat and go down about an inch or two, I was like lolwat, one of those kids that rocks Affliction shirts and gloves and ego-lifts. Happy to say that there was almost noone at the gym so got to go Layne Norton and yell/scream and **** during my leg presses and other ****, feelsgoodman. Couldn't even take a sip of my whey post-workout because I felt like I was gonna puke. This is the kind of thing that keeps me going, going to be feeling this tomorrow for sure.

Last edited by xKyle10; 08-12-2010 at 02:06 AM.
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