[Brett Wilkin]

After a nice rest day I was able to get a great back session in. This winter I’ve been very strategic with my rest days and taking more since I’ve been a little sick. But what I’ve noticed is they have proved to be very beneficial when it comes to strength and efficiency of workouts. I didn’t take many rest days in the past getting into bodybuilding but I’ve learned now as I’ve continued to develop the importance of letting the body rest and recover to continue to see progress moving in the right direction. Here’s the back workout:

Back 1/29

Cable lat pull downs
4 sets x 15

SA cable pull-thrus
3 sets x 12-15

Floor t-bar rows
3 plates x 15
4 plates x 12
5 plates x 10
7 plates x 8 all out
4 plates x 15 backoff

Magnum undergrip row machine
2 plates x 15
4 plates x 12
6 plates x 10
6 plates + 25s x 12 all out

Chest supported t-bar row
2 plates x 15
3 plates x 12
4 plates x 10 drop to 2 x 12

Assisted pull-ups
4 sets x 12-15

[Brett Wilkin]

Had a crazy pump going with this shoulder workout which I turned into also triceps training because my shoulders were so worn out and cramping up. After some heavy moth machine military pressing I went right into DB side raises with prolonged partner assist sets. I perform side raises while startling a seated bench and putting my hips into the bench so their is absolutely no swinging or cheating. Perform these very strict side raises and you should fail around 10-12 and then your partner jumps in and helps assist at the elbows to help raise for 10 more reps. I guarantee your shoulders will feel on fire with blood and if doing intense enough they can finish your workout you are so pumped. That was great and then led me to doing triceps. Great workout overall and it looked like this:

Shoulders 1/27

Reverse pec-deck rear delts
165 x 20
210 x 15
255 x 12
300 x 12 drop 150 x 15

Smith machine seated military press
2 plates x 20
4 plates x 15
6 plates x 8
6 + 25s x 10
Backoff 6 plates x 15

DB strict side raises partner assist
30s x 25
35s x 22
35s x 20

Humbler cybex plate loaded press machine
2 plates x 15
2 plates + 25s x 12
2 plates + 25s x 10 drop 2 plates x 12

SA cable push downs
4 sets x 10-15 reps

SA DB side raises standing
40s x 15
45s x 15
55s x 12

Skull crusher machine triceps
4 sets of 10-15

Cable high pulls
3 Sets of 10-15
PAIRED
Undergrip cable push downs
3 sets of 10-15

[Brett Wilkin]

Productive back day here setting some PRs on the bentover DB rows feeling a great squeeze there. Low lats were fried to finish and happy with the sequence of exercises.

Back

Rack-chin pull-ups
4 sets x 10-15 bodyweight

DB pullovers on slight incline
80 x 15
100 x 12
115 x 10
115 x 10

DB bentover rows head on back of bench
80s x 12
90s x 10
105s x 10

Magnum plate loaded row neutral grip
4 plates x 15
6 plates x 12
8 plates x 10 all out
4 plates backoff slow eccentric x 12

SA row hoist machine
2 plates x 15
4 plates x 12
6 plates x 10

Close grip cable pull downs
135 x 12
155 x 12
185 x 10

[Brett Wilkin]

Got in a PUSH day today mixing it up from usually splitting up chest and shoulders. Since I’ve had to take a few days off this week due to sickness I wanted to make sure getting all body parts in so opted for a push day today which proved to be great overall. Hit a PR on hammer strength incline bench pushing 6 plates per side for 6 reps that I will work up on moving forward. The rest looked like this:

Push 1/24:

Incline hammer press
2 plates x 15
4 plates x 15
6 plates x 10
8 plates x 10
10 plates x 8
12 plates x 6
Backoff 6 plates x 12 slow

Pec-deck
150 x 15
195 x 15
240 x 10
310 x 11 drop to 150 x 9

Flat flex press machine with bands
4 plates x 10
6 plates x 10
6 + 25s x 8 all out

DB incline flys
60s x 15
70s x 12
80s x 10

Standing hips into bench DB side raises
30s x 15
35s x 12
35s x 12

Prime high incline hammer press
4 plates x 15
6 plates x 10
6 plates x 9

Lying on floor row cable side raises
45 x 15
60 x 12
60 x 10 drop 30 x 12

[Brett Wilkin]

A very solid back session with a great pump throughout. Trying to make sure I have some form of bentover row variation in every back session to ensure focus on overall density. This is what it looked like:

Back

SA cable lat pull down
105 x 15
150 x 12
180 x 10
210 x 8 all out

Standing heels elevated cable pull-thrus
60 x 15
75 x 15
90 x 10
105 x 9 all out

Bentover t-bar row
2 plates x 15
4 x 12
5 x 10
5 + 25 x 11 all out

SA pendulum row machine low lat
3 plates x 12
5 x 10
6 x 10 all out

Hammer strength high row
80 x 12
90 x 10
100 x 9

Hoist pull down machine wife grip
3 sets of 10-15

[Brett Wilkin]

One of those leg days where you lose your pre-workout meal! Had one to remember here for multiple reasons. First reason was the projectile vomit after completing the arsenal strength ending set of pausing in the hole. And then later in the day when both quads completely locked up cramping for 10+ minutes and I was immobile. Definitely need to remember to replace all my fluids after puking them out instead of just going back to the workout and finishing up. Either way, I got better from this workout and intensity was through the roof.

Legs 1/19:

Standing calves raises
4 plates x 20
6 plates x 15
8 plates x 15
10 plates x 12 all out
Backoff 6 plates x 15

Quad extensions prime plate loaded
2 plates x 20
3 plates x 15
5 plates x 12
7 plates x 12 all out

Lying leg curl pin loaded
80 x 12
90 x 10
100 x 10
110 x 12 all out

Arsenal strength pendulum
1 plate x 15
3 plates x 10
5 plates x 8
7 plates x 13 all out
Backoff 3 plates x 15 pause in hole

Adductor machine
4 sets x 15-20

Leg press quad stance slow eccentric
10 plates x 15
16 plates x 15
20 plates x 15

[Brett Wilkin]

Shoulders today was a good one with a new PR on the main pressing movement followed with a lot of side lateral pumping isolation movements. The goal is to push as much blood and nutrients into the shoulders as possible with proper rep execution and a little higher volume.

Shoulders 1/18

Reverse pec deck rear delts
180 x 20
210 x 15
255 x 15
300 x 10 drop 150 x 20

Strike plate loaded press machine
4 plates x 15
6 plates x 12
10 plates x 10
10 + 25s x 8 all out
Backoff 4 plates x 20 slow eccentric reps

Standing leaning into bench DB lateral raises
35s x 15
40s x 12
45s x 10 drop 30s x 12

SA DB standing side raises
45 x 15
50 x 12
55 x 12
PAIRED
leaving over slight incline bench rear delt pulls
40s x 15 x 3 sets

Neutral grip press machine pin loaded
180 x 15
210 x 15
240 x 10
250 x 14 all out

Cable wide grip upright rows
60 x 15
75 x 12
90 x 12

[Brett Wilkin]

Was able to get in two good training sessions the last 2 days with the sickness I was battling finally residing. Now time to continue full steam ahead with the respiratory system back on track. Completed hamstrings yesterday and shoulders today. I have really been liking this new sequence of hamstring exercises with a lot of isolation movements and finishing with the stiff leg dead’s. Caused me cramps in the hamstrings the rest of the day so let’s me know it is working. Here is the setup:

Hamstrings 1/17

Hip loaded hack calf raises
4 plates x 20
6 plates x 20
8 plates x 15
10 plates x 12

Seated hamtractor curl machine
180 x 15
225 x 15
255 x 12
285 x 10
285 stack + 35 x 12 all out

SL lying leg curl heavy
55 x 12
55 x 10
60 x 10

Pit shark belt squat hamstring focus stance
8 plates x 15
14 plates x 12
20 plates x 10
25 plates x 12 all out

Lying floor DB leg curls
3 sets x 12-15 at 60lbs
PAIRED
SL standing leg curl machine
50 x 15
60 x 10
60 x 10

Put shark SDL
2 plates x 15
4 plates x 15
6 plates x 12
8 plates x 12

[Brett Wilkin]

Back day today after taking yet another day off yesterday to try and fully heal my throat and voice box while staying at home drinking tea and medicine. Felt much better today after the rest and had a solid workout even though the respiratory system wasn’t cooperating to be able to extend sets so I kept it mainly straight sets in the 10-12 range throughout. Lots of rows today and happy with how it went with the circumstances of how health has been lately and hoping that it’s the end of it moving forward.

Back 1/16

Wide and side grip lay pull downs
4 sets x 15-20

Smith machine bentover rows strict
2 plates x 15
2 + 25s x 12
4 plates x 12
4 + 25s x 10
6 plates x 6

Magnum row machine neutral grip
4 plates x 15
6 plates x 12
6 + 25s x 10
8 plates x 8 all out

Chest supported t-bar row
1 plate x 15
2 plate x 15
3 plates x 12
3 + 25 x 9 all out

Hammer strength low row SA
90 x 15
120 x 12
140 x 10

Lying on bench DB pullovers
80 x 15
100 x 15
120 x 15

[Brett Wilkin]

Was feeling better yesterday and was able to get back into the gym to shoot a video for camp Jansen. Performed chest yesterday and had one of the better sessions ever surprisingly. My strength is through the roof and the extra rest let me add that up and use it when maxing our the incline barbell press. I stomped a PR and performed 8 reps at 455lbs which is by far my most ever. Everything felt light so just let it rip and set a new big time high. I also finished with some triceps as well the video will be on here soon enough. The exercises performed were:

Incline Barbell bench

Pec-deck flys

Flat flex press machine

Cable incline flys

Floor DB press

Mega-set cable pushdowns

Overhead tricep extensions seated machine

[Brett Wilkin]

I have still been sick the last few days I was diagnosed with laryngitis and on prednisone now so really just letting that medicine kick in and resting up. The main problem is I don’t have a voice it is completely gone so I am unable to communicate with people efficiently so have been laying low. Physically I feel good actually though it’s just a little hard to breath with a reduced airway so I went and got a back session in yesterday. Main goal right now is to get back to 100% so I can hit the weights hard this week and keep progressing.

Back 1/11:

Standing Rope cable pullovers heels elevated
45 x 15
60 x 15
75 x 15
90 x 12
90 x 10

SA undergrip hammer strength pull down
2 plates x 15
2 plates + 25 x 12
3 plates x 8
3 + 25 x 8 all out

Head on bench bentover DB rows
80 x 12
95 x 10
110 x 8 all out

Undergrip magnum row
2 plates x 15
2 + 25s x 12
3 + 25s x 12 all out
Backoff 2 plates x 15 slow eccentric

Floor cable row close grip
165 x 15
195 x 10
225 x 12 all out
Backoff 165 x 15 slow

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

[Brett Wilkin]

Took today off because I’m battling a little sickness and want to get over it completely and not let it progress so the best way to do that is to rest. Yesterday I had a solid shoulder session continuing to progress on my main power movement of smith machine military presses. Here is the breakdown:

Shoulders 1/8:

Cable rear delt pulls
4 x 15-20 warm up

Smith machine seated military press
2 plates x 20
4 plates x 15
6 plates x 10
6 + 25s x 7 all out
4 plates back off x 15

DB SA side raises standing
45 x 15
55 x 12
60 x 10
65 x 10

Cybex press machine humbler
90 x 12
140 x 10
170 x 7 all out
Backoff 90 x 20

Lying on incline backwards DB rear delt raises
40 x 15
40 x 15
45 x 20
PAIRED
Plate steering wheel turns
35 x 15
45 x 15
45 x 15

Lying on floor row cable lateral raises
45 x 15
60 x 10
60 x 12

[Brett Wilkin]

Body was pretty rundown today from
The intense training the last 3 days so I decided to make today an arms day. Matt and I decided to only train arms every other or every 3rd week right now because a lot of size is going on them and want to focus on other things to be symmetrical. Was able to get a good one in with a lot of higher rep focus here.

Arms 1/7:

SA rope cable tricep push downs
45 x 20
60 x 15
75 x 10
90 x 10

Standing in middle cable Hercules curls
30 x 15
45 x 12
60 x 10
75 x 7 all out

Close grip cable push downs
150 x 15
195 x 15
225 x 12
225 x 10

Seated high incline DB curls simultaneously
25s x 15
30s x 12
35s x 10
40s x 10
45s x 8

Lying DB skull crushers
50s x 15
60 x 12
65 x 10

Back against wall DB hammer curls simultan
35s x 15
40s x 12
45s x 10

DB overhead tricep extension
90 x 12
95 x 10
100 x 12
PAIRED
Undergrip cable pushdowns
60 x 15
70 x 12
80 x 12

Hammer strength plate loaded curl slow ecc
45 x 15
70 x 15
95 x 12

[Brett Wilkin]

Chest day was a good one today pushing some heavy weights and getting a PR on some dumbbell presses! Our gym weights only go up to 170lbs so I will use those for my top set and try to beat my best before in this phase. Today I was able to complete 17 reps with the 170lbs dumbbells on a slight incline bench. This is my best I’ve ever done in my life so it is good to see we are heading in the right direction. I also woke up at 265lbs this morning which is a high as well. Going to post updated diet here soon!

Chest 1/6:

DB slight incline press
70s x 15
90s x 15
120 x 10
140 x 8
170s x 17 (new PR)

Incline cable fly
25 x 15
35 x 12
45 x 10
60 x 13 all out drop 30 x 8

Flat flex press
4 plates x 12
6 plates x 10
8 plates x 12 all out
Rest pause 5 plates x 15/8/7

Flat pec-deck fly’s
165 x 15
210 x 15
255 x 10
Dropset

Prime plate loaded press machine
3 sets of 15 increasing weight

[Brett Wilkin]

Great leg training today with a buddy in town to push each other. Came back to the new arsenal strength pendulum machine to beat last week. This thing is brutal and very heavy and wrecked us pretty good. Got a PR on that today and going to keep working on it. Here is what we did today:

Legs 1/5:

Hip loaded hack squat calves raises
2 plates x 20
4 x 20
6 x 15
8 x 12
8 x 10 then 5 more with 5 sec hold bottom

Quad extensions plate loaded
2 plates x 20
3 plates x 20
5 plates x 15
7 plates x 15

Lying leg curls heavy pin loaded machine
60 x 15
90 x 12
110 x 10
120 x 9 all out

Arsenal strength pendulum j-swing
1 plate x 15
3 plates x 12
5 x 8
7 plates x 13 all out
Back off 3 plates x 15 pause in hole

Adductor machine
130 x 15
170 x 15
190 x 12
190 x 10

Quad extension drop set
20 drop 20 drop 15 then partials

Leg press quad stance
8 plates x 15
14 plates x 15
20 plates x 20 all out

[Author]

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