[Brett Wilkin]

Have been feeling a little under the weather Wednesday and Thursday and the body was extremely sore from a combination of PRs and intense workouts so I took those two days off to give the body a break and try to break the respiratory problems I was having. I felt better yesterday and got a great hamstring training session in which I could tell excelled Becuase of the added rest. My message to you is to listen to your body, especially in the offseason, and it will be telling you when a break is needed and you are only going to continue to grow with that added rest!

Legs 12/13:

Seated leg curls
210 x 15
255 x 12
285 x 10
285 + 35 x 12
285 + 35 x 10

Lying leg curl pin loaded
80 x 10
90 x 10
100 x 10
110 x 8 drop to 60 x 10

Wide and high leg press deadstops
6 plates x 15
12 plates x 15
20 plates x 12
26 plates x 15 all out

SL standing leg curl machine
60 x 15
75 x 12
80 x 10

SL leg press
5 plates x 15
7 plates x 10
8 plates x 14 all out

Stiff leg deadlifts(lighter and controlled slow eccentric)
135 x 15
225 x 15
225 x 20

[Brett Wilkin]

Arms training today went like this:

Arms 12/10:

Cable x-cross tricep pushdowns
4 sets x 15-20 increasing weight

Seated in incline bench DB curls
4 sets 8-12 increasing weight

Cable v-grip pushdowns
3 sets 12-15 working up
Stack x 11 drop to 105 x 8 slow

Standing cable strict curls
3 sets 10-12 working up
180 x 8 drop 90 x 10

Floor deadstop ez-bar skull crushers
95 x 15
165 x 8
165 x 8

SA hammer strength curl machine
4 sets of 8-12 working up

Seated cable rope overhead tricep extensions
4 sets x 12-15 increasing up

DB cross body hammer curls
45 x 15
60 x 12
80 x 12

[Brett Wilkin]

Still have a buddy in town that competes so got in some great sessions these last 2 days. Yesterday was a chest training day where strength was very high and hit a new PR in DB press on a slight incline bench. Very solid workout all together completely exhausting.

Chest 12/9:

Slight incline DB press
65
80
115
140
170s x 14 all out

Pec deck fly machine pin loaded
120 x 15
205 x 12
250 x 10
300 x 12 all out drop to 150 x 13

Flat flex chest press
4 plates x 15
6 plates x 10
8 plates x 9 all out
RP SET 6 plates x 11/8/6

Arsenal strength plate loaded incline fly
3sets of 15
Dropset with double drop

DB floor press finisher
70s x 15
90s x 12
90s x 12

[Brett Wilkin]

Another Sunday another great leg session as we are rolling full steam ahead right now! Hit another PR on the Icarian hack squat getting 22 total plates for 6 reps on my top set. This workout was video so will be coming to the app soon showing the full details. The exercises we performed were:

Seated calves raises

Quad extensions heavy

Lying leg curl machine

Hack squat

Quad extensions dropsets

Adductors machine

Walking lunges

[Brett Wilkin]

Big shoulders yesterday with a new PR on the seated military DB press. Strength continues to roll on right now so taking advantage of this growth and killing every workout.

Shoulders:

SA rear delt pec-deck
150 x 15
210 x 15
250 x 12
285 x 10 drop 150 double arm x 15

Seated DB military press
65 x 15
95 x 12
120 x 10
145 x 9 all out
Backoff 75 x 8 3-sec eccentric

DB side lateral raises w/ partner assist
30s x 12 + 10 assist
35s x 10 + 10 assist
35s x 10 + 10 assist

SA side lateral raise machine
105 x 15
135 x 15
145 x 13

Smith machine high pulls
65 x 15
85 x 10
85 x 10

SA cable front raises
3 sets x 15
PAIRED
Hanging leg raises
3 sets x 20

[Brett Wilkin]

Very pleased with my hamstring workout yesterday hitting a new PR and beating last week on the main movement of a super squat machine. This sequence of exercises seemed to be the right fit and was pumped throughout the workout with a lot of fatigue and cramping last night feeling satisfied.

Hamstrings 12/5:

Standing calves raises
2 plates x 20
4 plates x 15
6 plates x 15
8 plates x 15
9 plates x 12 drop 6 plates x 9

Seated hamtractor leg curl
195 x 15
225 x 10
285 x 10
Rest pause 285 stack + 35 x 12/9/8
Backoff 260 x 16

SL hammer strength lying leg curl pinloaded
50 x 10
60 x 10
60 x 10

Dynabody super squat ham focus
4 plates x 12
8 plates x 10
12 plates x 10
16 plates x 11 all out (new PR)

SL press machine
4 plates x 12
7 plates x 10
8 plates x 15 all out

Adductors machine
110 x 20
150 x 18
150 x 15

DB stiff leg dead’s
90s x 15
115s x 15
125s x 15

[Brett Wilkin]

Had a really good back pump today that I am feeling hours later. It was a heavy row day and took full advantage of it giving my all. Very satisfied right now and eating up as much as possible. Things are rolling. Here is the great exercise selection:

Back 12/4:

Cable lat pulldowns warm-up
4 sets x 20 reps

Hammer strength pulldown undergrip
180 x 12
230 x 10
280 x 10 all out
180 backoff x 14

Barbell Bentover rows(extremely strict no movement of back)
185 x 15
225 x 12
275 x 9
Backoff 185 x 14

SA pendulum machine row
3 plates x 12
4 plates x 10
5 plates x 10
6 plates x 8 all out

Undergrip hammer strength low row(DY rows)
90 x 12
110 x 10
130 x 10
140 x 7 all out

Low back bends
3 sets x 20 reps

[Brett Wilkin]

Chest day on the menu today starting my big push of weight ahead. Going to make sure beating each week before with a lot of repeat exercises of progressive overload. Really looking forward to the progress ahead

Chest 12/3:

Incline barbell press
135 x 15
225 x 15
315 x 8
365 x 9 all out
Backoff 275 x 11

Incline cable fly’s
30 x 12
40 x 10
50 x 10
60 x 8 all out drip 30 x 10

DB flat bench press
95s x 12
115s x 12
135s x 10
Backoff 80s slow x 10

Pec-deck pin loaded
165 x 15
210 x 15
255 x 12
300 x 8 drop 150 x 12

SA wide grip hammer press
3 plates x 12
4 plates x 10
4 plates + 10 x 10

DB fly’s into hex presses
50s x 4/4/4/4/4/4

Abs crunches pin loaded machine
3 sets x 20 reps

[Brett Wilkin]

Legs were awesome today hitting a new PR on the hack squat with 8 plates a side for 10 reps on the top end set. Plan is to do a big push these next couple months on food as well and will be seeing a lot of PRs ahead!

Legs 12/1:

Seated calves raises
2 plates x 20
3 x 20
4 x 15
5 x 18 drop 3 x 12

Prime plate loaded leg extensions
2 plates x 15
4 plates x 15
5 plates x 12
7 plates x 17

Lying leg curls pin loaded
80lbs x 15
100 x 12
120 x 10 all out
90 x 12 w/ partner assist

Cybex hack squat
4 plates x 15
8 plates x 10
12 plates x 8
16 plates x 10 all out

Quad extension machine pin loaded dropset
190 x 20 drop 110 x 15 into partials

Adduction machine
130 x 20
170 x 15
190 x 12
110 x 18 backoff

SL leg curl machine
50 x 12
75 x 12
85 x 10

Leg press quad stance
10 plates x 15
16 plates x 15
22 plates x 17 all out

[Brett Wilkin]

Strung together some productive sessions the last couple days hitting shoulders yesterday and legs today. Shoulders were a great pump hitting all the angles and what I have been doing is upping the intensity in those sessions with shorter rest periods to add some variation for growth. Really want my shoulders to continue to develop and round off so hitting them hard and fast the weeks ahead to see how they respond. Here was shoulders:

Shoulders:

165 x 20
210 x 15
255 x 12
300 stack x 10 drop 150 x 20

Seated smith machine press
135 x 15
225 x 12
315 x 5
365 x 7 all out set
Backoff 275 x 12

Standing DB side raises
40s x 15
50s x 12
60s x 10
70s x 8/ 45s x 10/ 30s x 9

High incline hammer press
90 x 25
180 x 12
270 x 8
360 x 8 all out
Backoff 270 x 9

Lying floor cable row lateral raises
45 x 15
60 x 12
75 x 8
60 x 10/ 45 x 8/ 30 x 10

Standing SA DB alternating raises
50s x 12
60 x 10
60 x 12

Cable high pulls
70 x 12
80 x 10
80 x 12
PAIRED
SA cable rotator cuff turn-outs
10 x 3 sets of 15

[Brett Wilkin]

Legs 11/28 (thanksgiving):

Hip abductor warm up
4 x 20

Standing calves raises
4 plates x 20
6 plates x 15
8 plates x 15
9 plates x 13

Lying leg curls slow eccentric(pin loaded)
160 x 15
180 x 12
210 x 10
210 RP 10/8/6

Glute drive machine
4 plates x 15
6 plates x 15
8 plates x 15

Dynabody super squat hamstring focus
4 plates x 15
8 plates x 12
12 plates x 8
15 plates x 10 all out

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

[Brett Wilkin]

Had a great pat couple days in Denver getting back into the groove. Trained arms yesterday with a great pump throughout and then was able to have a solid hamstrings session this morning before any turkey day activities. Ate up big time today eating whatever I wanted and enjoyed it with the wife and friends. I think that it is key to find balance and have days like this to mentally give the body a break. Here is what the workouts looked like:

Arms 11/27:

SA rope tricep pushdowns
60 x 20
75 x 15
90 x 12
105 x 8 all out

Standing in middle cable Hercules curls
30 x 15
45 x 15
60 x 10
75 x 8

V-grip cable pushdowns
195 x 15
225 x 15
225 + 35 x 12
225 + 35 x 10

Standing barbell curls squeeze at top
95 x 15
115 x 12
125 x 12
125 x 12

SA DB overhead seated extensions
45 x 15
60 x 12
65 x 10

Cable ez-bar 21s
90
105
120

[Brett Wilkin]

Had an awesome time down in Florida at the Revive headquarters training with Matt and Nick Walker while I was there. Those two sessions will be uploaded to the site here so looking forward to you guys seeing what we put together. Now I am back in Denver back on schedule with this being my last week of a health phase in which next week I will begin to up dosing and increase meals for a big push of weight the months to come. My goal is to be waking up at 270+ by the end of January and I am going to do everything I can do make that happen. Looking forward to the journey ahead. Today I did some chest and this is what it looked like:

Chest 11/26:

Incline smith press
2 plates x 15
2 + 25 x 12
3 plates x 10
3 + 25 x 6
4 plates x 7

Pec deck fly’s
150 x 20
210 x 15
270 x 12
300 stack x 10 drop 150 x 18

Flex press flat press
4 plates x 15
6 plates x 10
8 plates x 8 all out

DB incline fly’s
70 x 12
80 x 10
90 x 10

Prime incline press neutral grip
180 x 12
200 x 10
220 x 10

Incline standing fly’s high/medium/low finisher
30 x 10/10/10
45 x 10/10/10
60 x 10/10/10

[Brett Wilkin]

Got after some intense hamstrings this morning and came out limping. Very good setup on this workout with a great pump throughout!

Hamstrings 11/20:

Adductor machine warm-up hips
4 x 20

Seated leg curl machine 1 and 1/2s
180 x 12
210 x 10
240 x 10
285 x 9 all out

Wide and high leg press
8 plates x 20
14 plates x 15
20 plates x 15
26 plates x 15

SL lying leg curl pin loaded
50 x 15
60 x 10
70 x 8 all out

Pit shark belt squat pause on ground bottom
8 plates x 15
14 plates x 15
18 plates x 13 all out

Nautilus stiff leg dead’s machine
2 plates x 20
4 plates x 15
6 plates x 15
6 plates x 13

Seated calves raises
2 plates x 20
3 plates x 20
4 plates x 17

[Brett Wilkin]

Effective back training today with strength very high and even hitting some PRs throughout the workout on a few exercises. Really good flow with this sequence of exercises and had a crazy pump from start to finish. I advise trying this one out!

Back 11/18:

Cable lat pulldowns warm-up
4 sets of 20-15 increasing weight

Nautilus pullovers machine
2 plates x 20
5 plates x 15
7 plates x 11 drop 3 plates x 16

Upper back DB rows chest supported incline
70s x 12
80s x 12
90s x 10
95s x 5

Magnum undergrip row machine
180 x 15
230 x 12
270 x 10
310 x 9 all out

SA hammer row standing behind low lat focus
3 plates x 12
5 plates x 10
5 + 25 x 9

Super wide lat pulldowns seated on reverse incline bench
105 x 15
120 x 12
135 x 12

Low back bends
3 x 20

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