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Old 06-25-2010, 06:57 PM   #11
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thanks kman
lol, last night i couldnt sleep and saw from my ipod i had a chance to
be 1st in here so i had to take it....

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Originally Posted by CallmeKing View Post
I think your face looks good man (no homo
this.... i've never noticed anything in any of your pics or vids... not that people online will change your decision for something like this lol

nice workouts man, in for some big numbers
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Old 06-25-2010, 09:57 PM   #12
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RJ Perkins Power/Hyper Split
Week 1, Day 3: Chest/Biceps/Triceps
6/25/10

Workout Duration: 95 Minutes
Hours of Sleep: 5.5
Calories Consumed: (NA) Protein: g Carbs: g Fats: g
Weight After Workout: 163.5 lbs

Incline Barbell Bench: 4x8-12
95 lbs (12 reps)
115 lbs (12 reps)
135 lbs (12 reps) 1 tap rep
145 lbs (8 reps) 2 help reps
Feels real good, most reps not locked out but just before to keep constant tension on chest. Start with 135 next week.

Incline Dumbbell Bench: 3x8-12
50s (12 reps)
55s (11.5 reps)
55s (9.5 reps) 1 tap rep
Start with 55s next week and keep until 12 reps/set.

Cybex Machine Incline Flye/Press: 3x10-12
70 lbs (12 "squeeze" reps)
90 lbs (9 "squeeze" reps; 3 press reps)
90 lbs (6 "squeeze" reps; 6 press reps)
Keep at 90 lbs until 12 "squeeze" (incline press into flye) reps/set.

Fascia Stretch:
Reverse Delt Fly Machine Hold:
30 lbsx19 seconds
Parallel Bar Hold: 29 seconds


EZ-Bar Curls: 3x8-12
85 lbs (12 reps) 3-4 cheat reps
80 lbs (12 reps) 2-3 cheat reps
75 lbs (12 reps) Good form
Cheat reps = using some back on the positive. Always use controlled negatives and go all the way down/up. Starting with 75 lbs next week strict form.

Seated Preacher Machine Curls: 3x8-12
50 lbs (12 reps)
70 lbs (12 reps)
70 lbs (10.5 reps)
Stick with 70 lbs/set next week until 12 reps/set.

Standing DB Curls (Simultaneously): 2x10-12
20s (12 reps)
15s (12 reps)
This felt very heavy, sticking with 20s for both sets next week.

Close-Grip Bench Press: 3x8-12
95 lbs (12 reps)
115 lbs (11 reps) 1 help rep
135 lbs (8 reps) 2 help reps
Starting with 120 next week, not sure how weak this was going to be due to fatigue.

Underhand Cable Pushdowns: 3x8-12
Level 10 (9 reps) 1 cheat rep
Level 9 (11 reps) 1 semi-cheat rep
Level 8 (12 reps)
Level 8 felt too easy, starting with Level 9 next week.

Lying Skullcrushers: 2x10-12
65 lbs (6 reps) Pretty surprised at how heavy this felt.
45 lbs (12 reps) 1 help rep
Wow fatigue was insane at this point, going to start with 50 lbs next week.

Abs:
Bodyweight Throwdowns: 2xFailure
BW (15 reps)
BW (12 reps) 1 help rep

"Around the World's": 1xFailure
BW (10 reps)
Form on these: Hanging on a hammer-grip pullup bar, bring legs together, bring knees up as far as possible and go all the way to the other side. Basically like windshield wipers but only bring knees to chest-high or so.

Weighted Planks: 1xFailure
BW+45 lbs (23 seconds)

Song:

Video/Documentary (Until Episodes Run Out):

I was not used to this high volume/long workout duration but I thoroughly enjoyed it. Definitely need at least one other person to lift with on this day for a spot on some of the barbell benching but it felt really good overall. Fatigue set in near the end so it didn't bother me too much. Definitely feeling the effects of not enough sleep later on in the day.

Saw Toy Story 3 with my GF and it was pretty good but could have been better IMO...nothing will ever beat the original.

Last edited by xKyle10; 06-27-2010 at 02:19 PM.
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Old 06-25-2010, 10:01 PM   #13
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Quote:
Originally Posted by jasonjduke View Post
Actually your last two workouts are very good and mimic FBR quite well.
thanks jason, hoping to see good strength gains with those first two workouts then everything else for the size!

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Originally Posted by jslep View Post
got some nice workouts.
thanks jslep!

Quote:
Originally Posted by strkout35 View Post
good stuff Kyle, got some hefty goals set out for yourself and i'd love to see you compete brutha!
haha thanks SO, I definitely have high expectations for myself but thats the fun of it! one day I'll be there.

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Originally Posted by CallmeKing View Post
Awesome looks solid hit it hard bro. I think your face looks good man (no homo
thanks CMK, my face is fine from the front but from the side (think profile shot) its very bad, I'm not going to post any until I get the surgery as a before/after but its extremely noticeable

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Originally Posted by BendtheBar View Post
I am really looking forward to you making great progress. You work hard and I know you will get it done.
thanks steve appreciate the motivation and support per usual

Quote:
Originally Posted by kman025 View Post
lol, last night i couldnt sleep and saw from my ipod i had a chance to
be 1st in here so i had to take it....


this.... i've never noticed anything in any of your pics or vids... not that people online will change your decision for something like this lol

nice workouts man, in for some big numbers
thanks brah see above for response to that, I'm not too worried about the numbers going up as much as I am the size but increases all around would be sick!
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Old 06-25-2010, 10:13 PM   #14
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nice job man, that's one long ass workout!
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Old 06-26-2010, 12:16 PM   #15
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RJ Perkins Power/Hyper Split
Week 1, Day 4: Back/Trapezius/Shoulders
6/26/10

Workout Duration: 92 Minutes
Hours of Sleep: 9.5
Calories Consumed: (2480) Protein: 181g Carbs: 232g Fats: 95g
Weight After Workout: 163.5 lbs
Cardio: Dog Walk/Jog (50/50): 1.5 Miles
Swimming: 5 Minutes


Weighted Wide-Grip Underhand Pullups (Dead-Hangs/Full Reps): 4x10-12
BW + 25lbs (12 reps)
BW + 25lbs (12 reps)
BW + 25lbs (12 reps)
BW + 25lbs (10 reps)
Lowering weight to get proper form/dead hangs and really stretch the lats. Underhand>Overhand. BW+30 lbs next week.

Underhand Seated Hammer Strength Rows: 3x10-12
90 lbs/side (8 reps) Bad form, back wasn't arched/moved chest off pad.
65 lbs/side (12 reps) Proper form.
70 lbs/side (12 reps) Good form.
Lowered weight on these aswell, straps hurt hands due to different material on the grips for HS machines (rubber)...so not gonna use straps next week. Starting with 70 lbs/side next week.

J-Rod T-Bar Rows: 3x10-12
2 plates (12 reps) Too easy.
2 plates +25 lbs (12 reps) Still easy.
2 plates +35 lbs (12 reps) A bit harder.
Great form, feel a good stretch, starting with 2 plates +35 lbs next week.

Underhand Seated Cable Rows (Straight-Bar): 3x10-12
110 lbs (12 reps)
120 lbs (12 reps)
130 lbs (12 reps)
Controlled reps, focusing on the squeeze/hold and controlled negatives. Starting with 130 lbs next week.

Fascia Stretch:
Wide-Grip Underhand Hanging Hold (Use straps):

BW +45 lbs: 33 seconds
Move to BW +65 lbs next week.

Dumbbell Shrugs: 4x10-15
45s (15 reps) Way too light.
65s (15 reps) A bit harder but still very good form.
75s (15 reps) Got sloppy near the end.
70s (15 reps) Perfect amount of weight, great form.
Gonna use the 70s next week for most likely all sets, 3 second hold at the contraction point and 2 second negatives. Insane pump in traps from these.

Dumbbell Shoulder Press: 3x10-12
40s (12 reps) Too easy.
45s (12 reps) Still easy.
50s (11.5 reps) FUUUUUUUU couldn't lock out last rep.
Stick with 50s for every set until I get 12/set.

Lying (Incline Bench) Reverse Dumbbell Flyes: 2x10-12
20s (12 reps) Light weight.
25s (12 reps) Hard near the end.
Stick with 25s next week both sets.

BTB (Behind The Back) Cable Side Lateral Raises: 2x8-12
25 lbs (12 reps) Hard near the end.
25 lbs (10 reps) Cheat form for one or two near the end.
Crazy delt pump after that last set, gonna stick with 25 lbs until I get perfect form for both sets.

Song:

Video/Documentary (Until Episodes Run Out):

I do my back workouts very specific and have recently found the exercises that worked for me so only did a few of the ones that RJ selected.

Worked out with Dan, Jay had to work. Very solid workout, pretty impressed with my endurance throughout.

Decided I'm not going to sign up at the other gym, and just bought a 3 month at my gym (already paid for one month and they had a deal so just had to pay $35 more...very good price and the other gym, while better is just not necessary. If I am scheduled to lift and my main gym is closed, I will most likely just use the other one and sign-up for a month or two but the startup fee is like $50 fuuuuuuuuu.

Got my Scivation Xtend....zomg best tasting supplement I have ever used (srs). Refreshing watermelon ftw.

Have to go to my buddy's grad party for a bit then work @ 5...first day at bussing let's see how it is. Be back around 10ish.

Last edited by xKyle10; 06-27-2010 at 02:15 PM.
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Old 06-26-2010, 12:36 PM   #16
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Nice workout lots of volume. I have the watermelon as well. Took me a while to get used to didn't like it at first but, its tasty now. Ripped really likes it. Looking forward to you killing this new routine
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Old 06-26-2010, 08:42 PM   #17
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Originally Posted by CallmeKing View Post
Nice workout lots of volume. I have the watermelon as well. Took me a while to get used to didn't like it at first but, its tasty now. Ripped really likes it. Looking forward to you killing this new routine
i actually was just tasting the powder first time i opened it and fell in love...just a quick question, it says 3-4 scoops/day and the scoops are fairly small, do you have to do 4 scoops or can you just do 2 and get the same effects or do you need 4?



and thanks man, new routine is sick im lovin it...not sure if i should do the second chest day because im thinking it would just kill either strength on the upper powder day or wouldnt be recovered enough for next week so i might leave it out and do what im doing right now
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Old 06-26-2010, 10:16 PM   #18
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Originally Posted by xKyle10 View Post
i actually was just tasting the powder first time i opened it and fell in love...just a quick question, it says 3-4 scoops/day and the scoops are fairly small, do you have to do 4 scoops or can you just do 2 and get the same effects or do you need 4?



and thanks man, new routine is sick im lovin it...not sure if i should do the second chest day because im thinking it would just kill either strength on the upper powder day or wouldnt be recovered enough for next week so i might leave it out and do what im doing right now
I do four only on deadlift days and two on other days. BTB does two everyday I think. It runs out quick at 4 a day.
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Old 06-27-2010, 09:22 AM   #19
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I do four only on deadlift days and two on other days. BTB does two everyday I think. It runs out quick at 4 a day.
alright thanks ill just do 2 everyday because 4 seemed a bit much
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Old 06-27-2010, 02:13 PM   #20
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RJ Perkins Power/Hyper Split
Week 1, Day 5: Quadriceps/Hamstrings/Calves
6/27/10

Workout Duration: 42 Minutes
Hours of Sleep: 8
Calories Consumed: (Update) Protein: g Carbs: g Fats: g
Weight After Workout: 165.5 lbs +2 lbs in 1 day (water)
Cardio: (Update)

Hack Squats (Between Parallel and ATG): 4x8-12
45 lbs (12 reps)
50 lbs (12 reps)
55 lbs (12 reps)
60 lbs (12 reps)
About a minute or so rest between sets, starting with 60 next week.

Seated Leg Extensions (Lowest setting/Furthest back): 3x8-12
90 lbs (12 reps)
110 lbs (12 reps)
130 lbs(12 reps)
30-45 second rest between sets, lactic acid built up on last set. Start with 130 next week.

Leg Press (Knees to Chest): 2x12
6 plates/270 lbs (12 reps)
7 plates/315lbs (12 reps)
Adding another set next week, gonna start with 8 plates/360 lbs next week, about 45 seconds - 1 min rest between sets..

Lying Single-Leg Curls: 4x8-12
70 lbs (12 reps)
75 lbs (12 reps)
80 lbs (12 reps)
85 lbs (12 reps)
These felt solid, crazy pump on that last set starting with 85 next week.

Hip Abduction/Hip Adduction SUPERSET: 4x10-12
130 lbs; 130 lbs (12 reps; 12 reps)
130 lbs; 130 lbs (12 reps; 12 reps)
150 lbs; 150 lbs (12 reps; 12 reps)
170 lbs; 170 lbs (10 reps; 10 reps)
Exercises done one right after the other, about 30 seconds rest between sets. Machines both max out at 190 lbs so need two exercises to superset eventually. Any suggestions?

Seated Calf Raises: 4x12-15
70 lbs (15 reps)
75 lbs (15 reps)
80 lbs (15 reps)
85 lb (15 reps)
Finally figured out how to get more ROM by dropping this lever that holds the plates, feels really good going all the way down/up controlled. INSANE pump, 10 second rest between sets.

Song:

Video/Documentary (Until Episodes Run Out):

Had to lift by myself...Jay's work schedule has been raping him so he's either lifting at his house or going by himself when we can't lift. Was supposed to go with Dan but tried calling him and texting and no response, so not sure what's up with that. My other buddy Khanh (asian kid I used to lift with) apparently injured himself on DB shrugs the other day so couldn't lift with him.

Had to rush through the workout because gym was closing soon. I need about 2-3 more exercises in there, I'm thinking walking DB lunges and either narrow-stance squats or front squats? Any suggestions for supersets? Gonna max out the abduction/adduction machines in a few weeks.

Went home and saw a ****in black widow on my towel outside so I snapped a pic of the little guy (was all alpha jumping and ****):

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