[Brett Wilkin]

Hey guys! Back now from the Chaotic Olympia Weekend and ready to grind away with added motivation. I did workout a few days while in Vegas with Matt but did not write down any of the exercises because we were filming them for the site that you will see soon. I wanted to use this past weekend as a little break for the body as well since have been beating it up pretty good since coming off stage and had the Olympia weekend in mind as a nice rest phase to lax a little on the diet and not train as much to give the body a little break for another push forward. With that said, the weekend was very successful with my wife placing 6th in the world in he Figure category and I was able to get a lot of content done with Matt and make some memories all together.

Now I am back home and ready to roll forward with a lot of good workouts ahead. I also have Nick Walker coming to town in a few weeks in which we will be shooting some videos for the site here of us training together and clashing. Today I got back into routine with a solid back workout. I can tell I’m a little tired still from the long weekend and travels so making sure to get extra rest these next few days as well. I weighed myself this morning and was 251 which meant I only lost 2lbs over the weekend with Las Vegas and that counts as a win in my book. So now the goal is to get up to a fasted 260lbs these couple months ahead to continue to set us up for the open class!

Back 9/17:

Widegrip cable lat pull-downs
120 x 20
150 x 20
180 x 20
195 x 17 drop 105 x 15

Cable rope pull-thrus heels elevated
75 x 12
75 x 12
75 x 10

Undergrip hammer pull-down single Arm
90 x 12
115 x 12
135 x 12

Bentover smith machine rows
180 x 15
180 x 15
270 x 12
270 x 10

Pendulum row machine
6 plates x 12
8 plates x 10
10 plates x 10

Barbell rack pulls
315 x 15
405 x 10
495 x 12 all out

Assisted pull-ups finisher
3 x 15

[Brett Wilkin]

Heading to Vegas tomorrow morning for the Olympia so wanted for make sure to get in a quality back session at the home gym before taking off. I’m not sure how much or what I will be training while in Vegas so made sure I was leaving with a bang. Overall a good session today with a little more focus on rep execution and controlling everything.

Back 9/10:

Single Arm cable pulldown working low lat
120 x 15
150 x 12
165 x 10
195 x 10
210 x 8

Nautilus pullovers machine
4 plates x 15
6 plates x 12
7 plates x 8
4 plates x 20

T-bar row focused squeeze at top
2 plates x 20
3 plates x 15
4 plates x 12
5 plates x 10
Back off 2 plates x 15

Magnum undergrip row
2 plates x 20
4 plates x 15
5 plates x 12

Single Arm hammer row stand behind low lat
6 plates x 15
8 plates x 12
8 plates x 10

[Brett Wilkin]

International chest day on this Monday. I’m not gonna lie, my Central Nervous System was overall pretty fried when I got up today from those heavy hack squats yesterday so I knew it was gonna be a tough workout today. I chose my exercises wisely today and focused a lot more on rep execution and pump rather than trying to chase any crazy numbers becuase I could feel I was overall sore and fried from yesterday’s leg session. Still turned out to be a productive day focusing on what I could control! This is what it looked like:

Chest/shoulders 9/9:

Fly machine pec-deck
130 x 15
170 x 15
230 x 12
290 x 10 drop 150 x 12

Flat flex press
180 x 15
270 x 15
360 x 10
405 x 8 drop 180 x 15

Incline high hammer press
180 x 15
270 x 10
Rest pause- 270 x 8/6/4

Slight Decline DB fly’s
60s x 15
70s x 10
80s x 9

Wide hammer strength press
270 x 12
360 x 12
360 x 10 drop 180 x 12

Standing lateral raise machine
90 x 20
115 x 15
130 x 12
130 x 12

[Brett Wilkin]

Matthew-

Yes I have still been doing 500mg metformin with my post workout very high carb meal. Ever since I started taking the supplement I have reacted well and feel it helps shuttle the carbs faster and my body utilizes them fully. The thing with metformin is I have seen many different reactions with people so make sure to monitor and track when starting.

[Brett Wilkin]

Kevin-

Yes even before this series of sharing my workouts I have always written down my exercises and weights to look back on when need be to see previous numbers to beat the best! I advise everyone to do the same as it becomes very helpful with profession.

[Brett Wilkin]

Great leg day today where I went very heavy on the Icarian hack squat because I was feeling good there and hit a new PR. Still made sure to pre-exhaust with intense first two exercises giving max effort. Legs are fried after this workout and currently on the coach watching football with ice on the knees.

Legs 9/8:

Calves hip supported hack
90 x 25
180 x 20
270 x 15
360 x 15 drop 180 x 15

Leg extensions
90 x 20
180 x 15
225 x 10
1 and 1/2s 90 x 10

Lying leg curls
60 x 15
80 x 12
100 x 10
130 x 8

Icarian hack squat
180 x 12
360 x 10
540 x 10
900 x 6 all out

Adductor machine
Paired
Abductor machine

Single leg leg press
4 plates x 10
5 plates x 10
6 plates x 10

Stiff leg dead’s machine
90 x 20
180 x 15
270 x 10

[Brett Wilkin]

A successful 2nd back day of the week this week as this continues to be a focus for me to bring up. Today was more thickening exercises including a lot of rows and rack pulls. Looking forward to the week ahead where will be traveling and training in Las Vegas along with Matt so will have some good content there.

Back 9/7:

Cable pulldown
135 x 20
150 x 20
165 x 20
180 x 15

Heels on plate cable pull-thrus
60 x 15
75 x 12
75 x 10
85 x 10

Smith machine Bentover rows
90 x 15
180 x 15
230 x 12
270 x 12

Hammer strength High rows
80 x 15
90 x 12
100 x 10

Chest supported T-bar rows
45 x 20
90 x 12
135 x 10
160 x 10 drop to 90 x 10

Single arm low hammer row(DY row) machine
90 x 12
120 x 10
140 x 10

Barbell Rack Pulls
315 x 12
405 x 10
495 x 10

[Brett Wilkin]

Matthew-

Great questions man, as you see things written down don’t always translate well. So yes on those first movement you listed and the movements that work up to heavier weights I’ll typically do 80ish percent before an all out set at the end. But when you see the DB raises or exercises similar that don’t drastically increase in weight I will ride those out to failure for 3 sets to get the most out of them. So more so those isolation movements. Kind of just my techniques I’ve built over time that work best for me.

[Brett Wilkin]

Some shoulders today which has been a big emphasis this offseason to bring up. Have been focusing on hitting heavy and controlled presses with high volume lateral raises in my sessions. Today I went with a seated military press on the smith machine and set the spotter hooks at chin level so I could perform a deadstop variation. I have been liking this “kill momentum” technique in which I have to create maximum force out of the hole and my shoulders were burning after the first round of presses. Some great ideas here to mix up your training:

Shoulders 9/6:

Single Arm reverse pec-deck
105 x 15
150 x 15
195 x 15
240 x 12

Cable Floor row lying side raises
45 x 15
60 x 15
60 x 12
60 x 10/45 x 10/30 x 10

Seated smith machine deadstop military press
90 x 12
180 x 12
230 x 8
270 x 8
Rest pause 180 – 10/8/6

Lying reverse on incline DB rear delt raises
30 x 20
35 x 20
40 x 15

Seated on incline bench side lateral raises DBs
25 x 15
25 x 12
30 x 10

Atlantis press machine single arm at time
120 x 15
165 x 12
210 x 10

DB front raises at same time
30s x 15
35s x 12
40s x 10

Seated side raise machine
110 x 15
110 x 15
110 x 12

Abs Hanging leg raises
3 x 20

[Brett Wilkin]

Posterior chain day today with the wifey as she is now 10 days out from the Olympia and focused on her having great sessions leading in. Turned out to be a great session with a lot of focus on controlling the weight and contractions which left me cramping the rest of the day. Just a note if interest as you can see I went light in weight on the stiff leg dead’s. This is because with the offseason weight packing on I am dealing with some low back tightness and very intense low back pumps on Bentover movements like deadlifts so I typically always do those last in my workout so when I am done and the back is pumped as can be I will stretch and be finished for the day because I can’t do much more. Ivana wanted to do them earlier in the workout so I just went light and focused on a great stretch and building up that area. I have been doing a lot of rehab and low back workout on the side to combat the back pumps and seems to be getting better with that. I want to eventually have no issues and make stiff-leg dead’s a staple with very heavy weight.

Hamstrings 9/4:

Hip abductor
110 x 25
130 x 20
170 x 15
190 x 8 drop 90 x 15

Seated leg curl
195 x 15
255 x 12
285 x 12
285 x 10 drop 180 x 20

Nautilus machine Stiff Leg Dead’s (light):
70 x 15
70 x 15
70 x 15
120 x 15

Vertical leg press:
90 x 20
180 x 15
270 x 15
360 x 15
450 x 15

DB leg curls on slight decline bench:
50 x 15
50 x 15
50 x 12
50 x 10

Glute drive bridge:
180 x 15
270 x 15
360 x 12

[Brett Wilkin]

Felt a little rundown with a tight low back and traps today from heavy rack pull, rows, and squats over the weekend so made today’s back session more focused on squeezes and chest supported exercises to get the most out of it I could without flaring up any pain. With this being a big growing offseason I will continue to deal with some weird pains and strains so will play it smart with the longer goal in mine. Had a great session improving on exercises I wanted to focus on. This is how it looked:

Back 9/3:

Undergrip cable pulldowns sitting reverse
105 x 15
150 x 12
180 x 10
195 x 10 drop to 120 x 8

DB lying on bench pull-thrus
85 x 15
105 x 12
125 x 10 all out

Chest supported DB rows
75 x 15
85 x 12
105 x 10
105 x 8 all out

Meadows rows
1 plate x 15
2 plates x 12
3 plates x 10

Pendulum row machine
180 x 15
270 x 12
360 x 12
450 x 10 all out

Wide mag grip cable pull-downs sitting on incline bench reverse(pull low and squeeze)
90 x 15
130 x 15
160 x 12
180 x 12

Low back bends/goodmornings in swat
Bodyweight x 15 x 4
Paired
Calves raises on hip loaded hack squat
4 x 20

Low abs machine
3 x 25

[Brett Wilkin]

Chest day today on this Labor Day. Worked up heavy on the Incline Hammer early on to really set the tone. Did something different and included some barbell bench very last in the workout when fatigued and focused on slowing down the eccentric portion and controlling the weight the entire movement to burn out the chest.

Chest 9/2:

Cable crossover fly’s standing (warm-up)
4 x 20

Incline hammer press
180 x 15
270 x 10
360 x 8
450 x 8 all out
270/180/90 dropset finisher

Pec-deck machine
150 x 15
195 x 12
255 x 10
300 x 8 drop to 150 x 15

Incline smith press
180 x 15
270 x 12
270 rest pause set

Barbell Flat bench press 3-sec eccentric
225 x 15
225 x 12
225 x 10

[Brett Wilkin]

Big leg day today on Sunday. Went with some free bar squats for the first time in awhile as I start to incorporate more barbell squatting moving forward. I like to use the SSB barbell becuase it feels better in my lower back and provides more quad focus as this is a quad dominate leg day.

Legs 9/1:

Calves seated raises
90 x 20
135 x 20
180 x 12
180 x 10 drop to 90 x 20

Leg extensions plate loaded
90 x 20
135 x 15
225 x 12
270 x 10
315 x 8 all out

Lying leg curls pin loaded
40kg x 15
75kg x 12
90kg x 10
90kg x 10 drop to 45kg x 15

SSB Squats
155 x 20
245 x 10
355 x 10
425 x 8
515 x 10 all out

Leg press quad stance(narrow and low)
6 plates x 20
12 plates x 15
18 plates x 12
23 plates x 10

Single leg standing curls machine
75 x 15
85 x 12
85 x 12

[Brett Wilkin]

Today I training back with my videographer and filmed it for the Camp Jansen site. Really excited to bring some informational and fun training footage to you guys so you get an understanding of my workouts I post here. I was unable to fill out my reps and sets schemes while filming but that will be covered in video. These are movements performed today for a 2nd back day of the week:

Back 8/31 Camp Jansen Videod:

Undergrip hammer strength pulldown

Cable pull-thrus heels on plate

T-bar row

SA standing behind hammer strength row

Rack pulls

[Brett Wilkin]

Anders-

I appreciate that man thank you for following along. Going to be bringing a lot of
Fun content here

[Author]

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