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Viewing 15 posts - 61 through 75 (of 181 total)
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  • in reply to: Operation Open #8207
    Brett WilkinBrett Wilkin
    Participant

    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.

    in reply to: Operation Open #8187
    Brett WilkinBrett Wilkin
    Participant

    Hamstrings 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 weight

    Seated leg curls slow eccentric
    210 x 15
    240 x 12
    270 x 10
    285 x 10
    285 x 9 all out

    Lying 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 10

    Dynabody 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 12

    Calves seated raises machine
    2 plates x 20 slow
    3 x 15
    3 x 15

    in reply to: Operation Open #8178
    Brett WilkinBrett Wilkin
    Participant

    Back 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 15

    Nautilus pullovers
    2 plates x 15
    4 plates x 15
    6 plates x 12
    7 plates x 13 all out

    Head on back or incline bentover db rows
    70 x 12
    80 x 10
    90 x 10
    100 x 10 all out

    Magnum undergrip row machine
    4 plates x 12
    4 plates +25s x 12
    6 plates x 12
    6 plates + 25s x 13 all out

    Cable floor row close grip
    135 x 16
    165 x 12
    210 x 12
    235 x 13 all out

    Barbell rack pulls
    225 x 15
    315 x 12
    405 x 10

    in reply to: Operation Open #8166
    Brett WilkinBrett Wilkin
    Participant

    Huge 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 off

    Flys machine
    180 x 15
    225 x 15
    270 x 12
    300 x 10 all out drop to 150 x 15

    Flat flex press
    4 plates x 15
    6 plates x 10
    8 plates x 7 all out
    Back off 4 plates x 20

    Arsenal strength incline plate loaded press
    4 sets x 10-15 increasing weight

    Wide hammer strength press
    4 plates x 12
    6 plates x 10
    8 plates x 9 all out

    Dip machine e chest focus
    3 sets x 15

    Abs crunch machine seated
    4 sets x 20

    in reply to: Operation Open #8157
    Brett WilkinBrett Wilkin
    Participant

    Back 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 9

    Prime quad extension plate loaded
    2 plates x 20
    4 x 20
    6 x 15
    7 + 25 x 15 all out

    Lying leg curl pin loaded
    80 x 15
    100 x 12
    120 x 10

    Arsenal strength pendulum j-swing
    2 plates x 15
    3 plates x 12
    4 plates x 10
    7 plates x 10 all out

    Quad extension pin loaded drop set
    150 x 20/110 x 15/90 x 12

    SL hamstring curl standing
    70 x 12
    85 x 12
    95 x 10

    Leg press higher rep
    8 plates x 15
    14 plates x 15
    20 plates x 20 all out

    Adductor machine
    110 x 20
    150 x 14
    170 x 12

    in reply to: Operation Open #8156
    Brett WilkinBrett Wilkin
    Participant

    Faisal-

    My first two sets listed are warm-up sets and usually do 2 working sets per exercise.

    in reply to: Operation Open #8151
    Brett WilkinBrett Wilkin
    Participant

    Productive 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 reps

    Cable rope pull-thrus heels elevated
    60 x 15
    75 x 12
    85 x 10
    85 x 9 all out

    DB SA bentover rows
    100 x 15
    120 x 15
    140 x 10
    150 x 12 all out

    Chest 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 12

    Undergrip DY hammer strength rows pin load
    80 x 15
    100 x 12
    120 x 10
    140 x 8 all out

    Close grip triangle cable pull down out front
    135 x 12
    145 x 10
    160 x 9 all out

    in reply to: Operation Open #8150
    Brett WilkinBrett Wilkin
    Participant

    I 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 15

    Smith 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 x

    Standing DB lateral raises
    35 x 15
    45 x 12
    55 x 12
    45 x 12
    35 x 15

    Seated DB side raises just upper back touchin
    25s x 3 sets x 15

    Cybex heavy press machine neutral grip
    90 x 15
    140 x 12
    160 x 9 all out drop to 90 x 15

    Rope cable between legs front raise
    35 x 15
    40 x 13
    50 x 12

    Front cable high pulls
    3 sets of 15 increasing weight
    Paired
    Rope cable face pulls seated
    3 sets of 15 increasing

    Hanging leg raises
    4 sets x 15-20

    Standing calves raises machine
    4 plates x 20
    6 plates x 20
    8 plates x 15
    10 x 15
    RP 10 x 12/8/6

    in reply to: Operation Open #8149
    Brett WilkinBrett Wilkin
    Participant

    Josh-

    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.

    in reply to: Operation Open #8119
    Brett WilkinBrett Wilkin
    Participant

    Was 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 8

    Quad extensions machine pin loaded
    70 x 20
    145 x 15
    220 x 15
    RP 290 x 12/10/8

    Lying leg curl pin loaded
    70 x 15
    115 x 12
    145 x 11 all out
    115 partner resist x 9

    Cybex hack squat
    4 plates x 15
    8 plates x 10
    10 plates x 17 all out
    8 plates 3-sec eccentric x 15

    Adductor machine
    4 sets X 15-20 reps

    Cybex squat press
    6 plates x 15
    10 plates x 12
    14 plates x 12
    18 plates x 16 all out

    SL leg curl standing
    50 x 15
    75 x 12
    85 x 11

    Walking lunges
    3 sets x 12 reps each leg

    in reply to: Operation Open #8102
    Brett WilkinBrett Wilkin
    Participant

    Early 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 15

    Glute drive hip thruster
    180 x 15
    360 x 12
    450 x 12

    Seated leg curls pin loaded hamtractor
    210 x 18
    255 x 12
    285 x 10
    285 stack + 35 x 11 all out

    Slight decline bench DB leg curls
    45 x 12
    45 x 10
    45 x 10
    Back off 35 x 15 slow

    Vertical leg press
    4 plates x 20
    6 plates x 15
    10 plates x 15
    12 plates x 15

    SL standing hamstring curl
    75 x 12
    85 x 10
    95 x 10

    SL leg press
    6 plates x 12
    7 plates x 10
    8 plates x 10

    Good mornings on platform body weight
    3 sets x 15 slow eccentric

    in reply to: Operation Open #8083
    Brett WilkinBrett Wilkin
    Participant

    After 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 out

    Rope cable cross hammer curls
    105 x 15
    135 x 15
    150 x 12
    165 x 12

    Seated tricep extension machine
    137 x 15
    150 stack x 15
    150 + 25 x 12
    150 + 25 x 10

    Hammer strength preacher curl
    45 x 15
    90 x 12
    115 x 10
    RP 90 x 10/8/6

    SA DB overhead tricep ext
    45 x 15
    60 x 10
    65 x 10

    SA DB wall curls isolation
    30 x 12
    30 x 12
    35 x 10

    Lying 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 10

    Seated machine side laterals
    90 x 20
    120 x 15
    135 x 10

    in reply to: Operation Open #8074
    Brett WilkinBrett Wilkin
    Participant

    Started 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 5

    Incline cable fly’s pin loaded
    30 x 15
    40 x 12
    50 x 10
    55 x 8 drop 30 x 10

    Hammer strength flat press
    4 plates x 15
    6 plates x 12
    8 plates x 6
    4 plates x 15 backoff

    Slight decline DB fly’s
    60s x 15
    75s x 10
    75s x 10

    Incline prime plate loaded press
    180 x 12
    230 x 8
    230 x 8

    Hanging leg raises
    4 sets x 15-20 reps

    Standing cable fly’s high/medium/low burnout
    25 x 10/10/10
    35 x 10/8/7

    in reply to: Operation Open #8065
    Brett WilkinBrett Wilkin
    Participant

    Today 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 12

    SL leg extensions pin loaded
    70 x 15
    90 x 12
    110 x 12
    150 x 15 all out

    Lying leg curls pin loaded
    65kg x 15
    75kg x 12
    85kg x 10 all out
    70kg partner resist x 8

    Pit shark belt squat quad stance
    8 plates x 15
    12 plates x 12
    16 plates x 10
    20 plates x 11 all out

    Quad extension pin loaded
    170 x 20 drop 110 x 20
    170 x 15 drop 110 x 15 drop 70 x 15 then partial

    Adductors machine lying back
    110 x 15
    120 x 15
    130 x 15

    Close stance leg press deadstops
    8 plates x 12
    14 plates x 10
    20 plates x 10
    24 plates x

    in reply to: Operation Open #8064
    Brett WilkinBrett Wilkin
    Participant

    Strung 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 15

    Cable behind back standing lateral raises
    15 x 15
    20 x 12
    20 x 10 drop 10 x 15

    Smith machine seated military deadstop press
    135 x 15
    225 x 10
    315 x 6
    335 x 5 all out drop to 225 x 9

    Standing DB side laterals
    50s x 12
    60s x 10
    65s x 9 drop to 40s x 12

    SA DB press seated military
    75s x 12
    90s x 10
    110s x 10 PR

    Lat 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 10

    High incline hammer strength press
    4 plates x 15
    6 plates x 10
    8 plates x 7 all out

    Standing calves raises machine
    4 plates x 20
    6 plates x 15

Viewing 15 posts - 61 through 75 (of 181 total)