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Brett WilkinParticipant
Edogg-
Yes I will next time. I also found out today that a lot of people call it the “bear squat” machine. Which may help you. But I didn’t know that.
Brett WilkinParticipantHamstrings yesterday proved to be a great session leaving me cramping throughout the day. I really liked finishing up with the belt squat stiff leg dead’s that you put an ez-bar attachment on to hold and perform a stiff leg. That was a great finisher that fried the hams completely so will continue to perform this exercise. I also hit a PR again on the dynabody super squat machine really loading the body on this one.
Hamstrings 1/2:
Standing calves raises
4 x 15-20 increasing weightSeated leg curls slow eccentric
210 x 15
240 x 12
270 x 10
285 x 10
285 x 9 all outLying leg curl single leg at time pin loaded
50 x 10
50 x 10
55 x 10
60 x 7 all out
Back off 40 x 10Dynabody super squat
4 plates x 12
8 plates x 10
12 plates x 10
17 plates x 10 all out (PR)Abductor machine
110 x 15
130 x 15
130 x 12Calves seated raises machine
2 plates x 20 slow
3 x 15
3 x 15Brett WilkinParticipantBack day was a success with it being one of the better back pumps have felt in awhile. I believe with the rack pulls at the very end of the workout when already very tired makes you dig deep and really get the most out of that exercise with maximum exertion. Here was the setup:
Back 12/31:
Reverse grip hammer strength pull down
2 plates x 15
4 plates x 15
6 plates x 10
6 + 25s x 8 drop 4 plates x 15Nautilus pullovers
2 plates x 15
4 plates x 15
6 plates x 12
7 plates x 13 all outHead on back or incline bentover db rows
70 x 12
80 x 10
90 x 10
100 x 10 all outMagnum undergrip row machine
4 plates x 12
4 plates +25s x 12
6 plates x 12
6 plates + 25s x 13 all outCable floor row close grip
135 x 16
165 x 12
210 x 12
235 x 13 all outBarbell rack pulls
225 x 15
315 x 12
405 x 10Brett WilkinParticipantHuge chest day today hitting a new PR on incline barbell and bearing my previous best by 2 reps at 405lbs. Like I said my goal is to do 455lbs for 5 perfect reps so going to continue the progressive overload on that movement the weeks to come. The other exercises involved provided great pump throughout and I’ve actually be cramping the rest of the day so you can say it was a successful session!
Chest 12/30:
Incline barbell press
135 x 20
225 x 10
315 x 10
405 x 9 all out
315 x 10 back off
225 x 12 back offFlys machine
180 x 15
225 x 15
270 x 12
300 x 10 all out drop to 150 x 15Flat flex press
4 plates x 15
6 plates x 10
8 plates x 7 all out
Back off 4 plates x 20Arsenal strength incline plate loaded press
4 sets x 10-15 increasing weightWide hammer strength press
4 plates x 12
6 plates x 10
8 plates x 9 all outDip machine e chest focus
3 sets x 15Abs crunch machine seated
4 sets x 20Brett WilkinParticipantBack on track with Sunday leg days getting after it and incorporated a new piece of equipment today new to the gym that will be a staple moving forward in my training. It is the new arsenal strength pendulum J-swing that allows for some great quad isolation with pretty much now low back or knee strain, a really nice piece that will allow to go heavy and hard. Here’s what today looked like:
12/29 legs
Standing calves raises plate loaded
4 plates x 20
6 x 15
8 x 16
10 x 12
10 x 10 drop 6 x 9Prime quad extension plate loaded
2 plates x 20
4 x 20
6 x 15
7 + 25 x 15 all outLying leg curl pin loaded
80 x 15
100 x 12
120 x 10Arsenal strength pendulum j-swing
2 plates x 15
3 plates x 12
4 plates x 10
7 plates x 10 all outQuad extension pin loaded drop set
150 x 20/110 x 15/90 x 12SL hamstring curl standing
70 x 12
85 x 12
95 x 10Leg press higher rep
8 plates x 15
14 plates x 15
20 plates x 20 all outAdductor machine
110 x 20
150 x 14
170 x 12Brett WilkinParticipantFaisal-
My first two sets listed are warm-up sets and usually do 2 working sets per exercise.
Brett WilkinParticipantProductive back training today with a row focus and taking everything to complete exhaustion. Left the gym satisfied and worn out and things are starting to roll here leading into the new year.
Back 12/28:
Lat cable pull downs warmup
4 sets x 20 repsCable rope pull-thrus heels elevated
60 x 15
75 x 12
85 x 10
85 x 9 all outDB SA bentover rows
100 x 15
120 x 15
140 x 10
150 x 12 all outChest supported t-bar row neutral grip
1 plate x 15
2 plate x 15
3 plate x 12
3 + 25 x 8 all out drop to 2 plates x 12Undergrip DY hammer strength rows pin load
80 x 15
100 x 12
120 x 10
140 x 8 all outClose grip triangle cable pull down out front
135 x 12
145 x 10
160 x 9 all outBrett WilkinParticipantI am now back home in DEnver after taking some time off from the gym and enjoying time with the family for Xmas. I only get to see my family a few times a year so when I have these opportunities over holidays I am going to put my energy towards making memories with them and put the gym 2nd especially in an offseason phase. It was also a good little break to ramp up the motivation going into 2020 where I have some big goals set ahead for my physique and ready to attack those! I think everybody should take some resent periods like this especially around holidays with family
That will not only help you mentally but physically recharge as well. With that said I was back in the gym yesterday for shoulders and had a very strong session. Hit a PR on seated military press on the smith machine and going to continue to increase from there. This is what it looked like:Shoulders 12/27
Lying on incline bench reverse rear-delt raises
30s x 20
40s x 15
50s x 12
Back off 40s x 15Smith machine seated military press
2 plates x 15
4 plates x 12
6 plates x 8
6 plates + 30lbs x 6 all out
Back off 4 plates xStanding DB lateral raises
35 x 15
45 x 12
55 x 12
45 x 12
35 x 15Seated DB side raises just upper back touchin
25s x 3 sets x 15Cybex heavy press machine neutral grip
90 x 15
140 x 12
160 x 9 all out drop to 90 x 15Rope cable between legs front raise
35 x 15
40 x 13
50 x 12Front cable high pulls
3 sets of 15 increasing weight
Paired
Rope cable face pulls seated
3 sets of 15 increasingHanging leg raises
4 sets x 15-20Standing calves raises machine
4 plates x 20
6 plates x 20
8 plates x 15
10 x 15
RP 10 x 12/8/6Brett WilkinParticipantJosh-
I appreciate the support! In regards to your question it all comes down to that individual overall. But I believe a good growth ratio of P/C/F is around 30%P/ 55%C/ 15% F.
Brett WilkinParticipantWas able to get back in the gym today after traveling for Christmas back home. A different gym atmosphere always can mix things up a bit but I was able to find a good gym with quality leg equipment to setup for a successful leg day. The problem was I ran out of room on the hack squat and leg press so had to shoot for higher numbers on the top end set than usual but it was a good change of pace. This is what went down:
Legs 12/23:
Standing claves raises machine pin loaded
150 x 20
210 x 15
290 x 15
330 x 12
330 x 10 drop 250 x 9 drop 170 x 8Quad extensions machine pin loaded
70 x 20
145 x 15
220 x 15
RP 290 x 12/10/8Lying leg curl pin loaded
70 x 15
115 x 12
145 x 11 all out
115 partner resist x 9Cybex hack squat
4 plates x 15
8 plates x 10
10 plates x 17 all out
8 plates 3-sec eccentric x 15Adductor machine
4 sets X 15-20 repsCybex squat press
6 plates x 15
10 plates x 12
14 plates x 12
18 plates x 16 all outSL leg curl standing
50 x 15
75 x 12
85 x 11Walking lunges
3 sets x 12 reps each legBrett WilkinParticipantEarly hamstring session today with a busy workload following. Like I’ve noted in the past, on super early training sessions like this I have a protein breakfast bar on the way to the gym and then have around 100g carbs in my intra-workout drink to fuel and recover. And then will start eating big after that rest of day. Not always the ideal situation but getting the training session in is more important than missing it.
Hamstrings 12/9:
Standing calves raises machine
180 x 20
270 x 15
360 x 15
405 x 13 drop 180 x 15Glute drive hip thruster
180 x 15
360 x 12
450 x 12Seated leg curls pin loaded hamtractor
210 x 18
255 x 12
285 x 10
285 stack + 35 x 11 all outSlight decline bench DB leg curls
45 x 12
45 x 10
45 x 10
Back off 35 x 15 slowVertical leg press
4 plates x 20
6 plates x 15
10 plates x 15
12 plates x 15SL standing hamstring curl
75 x 12
85 x 10
95 x 10SL leg press
6 plates x 12
7 plates x 10
8 plates x 10Good mornings on platform body weight
3 sets x 15 slow eccentricBrett WilkinParticipantAfter a rest day yesterday I came in with a lot of energy for a arms/shoulders training session today. Had a great pump throughout focused on squeezing as hard as I could at contractions and not going through the motions.
Arms/shoulders 12/18:
SA rope cable push downs
60 x 15
90 x 15
105 x 12
12 x 9 all outRope cable cross hammer curls
105 x 15
135 x 15
150 x 12
165 x 12Seated tricep extension machine
137 x 15
150 stack x 15
150 + 25 x 12
150 + 25 x 10Hammer strength preacher curl
45 x 15
90 x 12
115 x 10
RP 90 x 10/8/6SA DB overhead tricep ext
45 x 15
60 x 10
65 x 10SA DB wall curls isolation
30 x 12
30 x 12
35 x 10Lying floor row cable side raises
45 x 15
60 x 10
60x 9 all our
PAIRED
Standing cable between legs wide upright row
75 x 15
90 x 12
90 x 10Seated machine side laterals
90 x 20
120 x 15
135 x 10Brett WilkinParticipantStarted off the week with a big chest session. Was very happy overall with how it went with matching a PR from the past on the barbell incline bench. I plan on hitting some big numbers here on the incline moving forward on this phase and I have a goal of 455lbs for 5+ clean and effective reps in the months to come. Today was a good start of that getting 405 for 6 clean reps. The rest of the workout was very effective and a great pump throughout.
Chest 12/16:
Barbell incline press
185 x 15
225 x 12
315 x 8
405 x 6 all out
RP 275 x 10 x 7 x 5Incline cable fly’s pin loaded
30 x 15
40 x 12
50 x 10
55 x 8 drop 30 x 10Hammer strength flat press
4 plates x 15
6 plates x 12
8 plates x 6
4 plates x 15 backoffSlight decline DB fly’s
60s x 15
75s x 10
75s x 10Incline prime plate loaded press
180 x 12
230 x 8
230 x 8Hanging leg raises
4 sets x 15-20 repsStanding cable fly’s high/medium/low burnout
25 x 10/10/10
35 x 10/8/7Brett WilkinParticipantToday was another productive quad focused leg day hitting some big weight on the belt squat and leg press with a great pump throughout.
Legs 12/15:
Seated calves raises
2 plates x 20
3 plates x 15
4 plates x 15
5 plates x 10 drop to 3 plates x 12SL leg extensions pin loaded
70 x 15
90 x 12
110 x 12
150 x 15 all outLying leg curls pin loaded
65kg x 15
75kg x 12
85kg x 10 all out
70kg partner resist x 8Pit shark belt squat quad stance
8 plates x 15
12 plates x 12
16 plates x 10
20 plates x 11 all outQuad extension pin loaded
170 x 20 drop 110 x 20
170 x 15 drop 110 x 15 drop 70 x 15 then partialAdductors machine lying back
110 x 15
120 x 15
130 x 15Close stance leg press deadstops
8 plates x 12
14 plates x 10
20 plates x 10
24 plates xBrett WilkinParticipantStrung together some great sessions these last two days still feeling in a groove and hitting big weight. Body weight continues to creep up and sitting around 260 fasted at this point and want that to continue increasing coming up. Hit shoulders yesterday with a big focus on lateral raises throughout to continue to bring up a broader and fuller shoulder to compliment the physique.
Shoulders 12/14:
Rear delt DB raises on incline bench
35s x 20
40s x 15
40s x 15Cable behind back standing lateral raises
15 x 15
20 x 12
20 x 10 drop 10 x 15Smith machine seated military deadstop press
135 x 15
225 x 10
315 x 6
335 x 5 all out drop to 225 x 9Standing DB side laterals
50s x 12
60s x 10
65s x 9 drop to 40s x 12SA DB press seated military
75s x 12
90s x 10
110s x 10 PRLat pulldown bar between legs cable upright row
40 x 15
50 x 12
55 x 10
PAIRED
SA DB side lateral raises standing
35 x 12
40 x 10
40 x 10High incline hammer strength press
4 plates x 15
6 plates x 10
8 plates x 7 all outStanding calves raises machine
4 plates x 20
6 plates x 15 -
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