[Brett Wilkin]

Josh-

Thank you man!

In my opinion it would be very hard to hit a muscle group 2x a week in a true Dorian esque training style. If you are truly going with that intensity you wouldn’t be able to do that again within 2-6 days efficiently, and may even be detrimental to growth. I think you can do a second day with a more volume focus or isolation focus on the body part if you want to bring it up. But if truly training like Dorian your body won’t respond to that often. Hope this helps!

[Brett Wilkin]

Got in a solid leg session yesterday with a big focus on slow controlled reps with doing 1 and 1/2 reps on the Icarian hack squat to get a lot of time under tension through the quads. Put in quad extensions throughout the workout as my legs seem to respond very well to those this offseason. And then finished the day with a machine squat hitting sets to failure and leaving it all in the gym:

Legs 11/17:

Hack hip supported calves raises
3 plates x 20

Leg extensions plate loaded prime
2 plates x 20
4 plates x 15
5 plates x 12
6 +25 x 18 all out

Lying leg curl pin loaded
50 x 15
70 x 12
90 x 10
90 x 9 drop 45 x 8

Icarian hack squat 1 and 1/2s
4 plates x 12
8 plates x 10
12 plates x 9 all out

Quad extension pin loaded dropsets
20 drop 20
20 drop 15 to 25 partials

Adductors machine
130 x 20
150 x 15
190 x 13 all out

Squat machine pin loaded
Stack x 15
Stack x 13
Stack x 11

[Brett Wilkin]

Completed shoulders yesterday with a rest day today to setup for a big leg day tomorrow. Body feels a little rundown with a few nagging injuries in shoulder and knees so really focusing on optimizing rest days and rehab on those days as well. In this phase I want to focus on staying injury free before a big push coming up once my appetite is fully back and upping food for the next phase. Here is what shoulders looked like:

Shoulders 11/15:

SA rear delt reverse pec-deck
150 x 15
195 x 15
225 x 12
255 x 12

Hammer strength seated shoulder press
90 x 20
180 x 15
270 x 12
360 x 10
410 x 9 all out

Seated DB lateral raises
35s x 15
40s x 15
40s x 15
RIGHT INTO
DB standing side swings overload
65s x 20
75s x 15
80s x 15

Cybex neutral grip seated press machine
3 x 12 increasing weight

X-cable rear delt
20 x 15
25 x 15
25 x 15

SA barbell side raise
50 x 15 x 3 sets

[Brett Wilkin]

Hamstrings on the menu this morning with a big focus on controlled reps and feeling every step of the way. Turned out to be a great session and hamstring pump overall.

Hamstrings 11/14:

Hip abductor machine to warm-up hips
3 sets x 20

Seated calves raises
2 plates x 20
3 plates x 15
4 plates x 15
4 + 25lbs x 12 all out

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

Seated pin loaded leg curl
210 x 15
255 x 12
285 x 10
285 + 35lbs x 11 rest x 8

Wide and high leg press deadstops
8 plates x 15
16 plates x 15
24 plates x 15

DB lying leg curl slight incline
35 x 18
40 x 13
45 x 11

SL leg press heavy
5 plates x 15
6 plates x 12
8 plates x 10
9 plates x 10

[Brett Wilkin]

Rolling today creating a great back training session. One of those days everything rolled and felt lighter. Took advantage of it getting a lot of work in and feeling awesome. I really like the order of this training session because at first I got my lays extremely pumped and then moved into heavy rows to fire everything and then fatigued in time to really challenge myself in the rack pulls at the end!

Back 11/12:

Cable lat pulldowns warm-up
4 sets x 20 reps progressing up

Rope cable heels elevated pullovers
60 x 15
75 x 15
75 x 12 with 20 sec stretch at end

DB SA row
90 x 15
135 x 12
170 x 10

T-bar floor row
2 plates x 15
4 plates x 12
5 plates x 10
6 plates x 8 all out

Undergeip cable lat pulldowns
165 x 15
180 x 12
180 x 10

Barbell rack pulls strict pause at bottom
225 x 15
405 x 12
495 x 12

[Brett Wilkin]

Josh-

I pretty much have always followed a one time per week frequency split. I have always felt I responded better focusing on one body part per session and then getting it fully recovered for next time.

[Brett Wilkin]

Karim-

Thank you for the kind words! Appreciate you following along. I overall have my set exercises that I rotate throughout the month. I like to perform a lot of different exercises so I may only revisit them a few times a month but my core exercises I always come back to track progress. I would jsut say I do more exercises then most other bodybuilders but the core foundation is there. This also matters on where I am at with contests as well. It’ll be more strict and scheduled during prep while offseason goes more off of feel. Hope that helps!

[Brett Wilkin]

Monday brought international chest day today. Overall an effective session working up heavy in DB press and incline presses and flies. I feel like my chest is responding well right with growth and feeling it every session. Here’s what I put together:

Chest 11/11:

DB slight incline bench
70s x 15
100s x 12
135s x 10
170s x 12 all out
125s x 12 backoff set

Cable fly’s down
25 x 15
35 x 15
45 x 12
55 x 2 all out

Banded Hammer strength incline press
2 plates x 15
4 plates x 15
6 plates x 10
8 plates x 8 all out

Arsenal strength plate loaded incline fly’s
100 x 15
200 x 15
250 x 12
Dropset 3 rounds to failure

DB floor press
75s x 12
80s x 12
90s x 12

Lateral raise machine SA
90 x 15
105 x 12
115 x 12

[Brett Wilkin]

Great leg day today creating a huge leg pump overall. I’ve really been liking to go back to quad extensions towards the end of the workout after some squat variations to completely fry them off and put in as much blood as possible. Take a look:

Legs 11/10:

Hip loaded hack squat calves raises
4 plates x 20
6 plates x 15
8 plates x 12
Rest pause 6 plates x 15/10/9

Leg extensions prime plate loaded
2 plates x 20
4 plates x 15
5 plates x 12
6 plates x 18 all out

Lying leg curls pin loaded heavy machine
90 x 15
100 x 12
120 x 8
Rest pause 100 x 8/6/4

Dynobody Squat machine ham focused squats
6 plates x 15
10 plates x 15
14 plates x 12 all out

V-squat machine backwards quad stance
6 plates x 15
10 plates x 12
14 plates x 10 all out drop 8 plates x 10

Leg extensions dropsets
Single drop to failure
Double drop to failure + 30 partial

Adductors machine
110 x 20
130 x 15
150 x 15

Walking lunges bodyweight
4 rounds of 12 steps each leg

[Brett Wilkin]

Shot a video of shoulder training that I am very excited to share. I made an emphasis of explaining the exercise selection and order of exercises throughout the session and the reasons we do so. Some good information here on bringing up the shoulders and exercises how to. This is what the exercises looked like:

Shoulders 11/8:

Reverse pec-deck

DB shoulder Press

DB side raises partner assist

Smith machine seated military press

Floor row cable side raises

Cable rope between legs front raise

Bentover SA rear delt raises

[Brett Wilkin]

Hit some arm training this morning before a long day at work. On days that I have to train early in the morning how I usually set that up meal wise is I have a bigger than usual carb dense meal before bed. And then go straight to the gym in the morning and sip on around 70-80g of infra-carbs throughout the workout. I still make these workouts very effective and honestly the pumps are just as great. I also got the ol’ measuring tape out post-wo today which I haven’t done in a long time and the arms measured at 21” pumped which is the biggest I have ever measured and shows we are on to something.

Arms 11/7:

Rope cable pushdowns
90 x 15
135 x 15
185 x 10
225 x 8 all out

Close grip cable curls standing
90 x 15
135 x 12
165 x 10
195x 8 all out drop 90 x 10

X-cross cable tricep pushdowns and hold
25 x 15
35 x 12
35 x 10
40 x 8

Incline bench DB curls same time
35s x 15
40s x 12
45s x 8

Lying DB skull-crushers
50s x 15
60s x 12
70s x 10

Hammer strength preacher curl SA
50 x 12
60 x 10
75 x 8 drop to 35 x 15 squeeezzzeee

SA cable tricep extension/pushdowns combo
45 x 30 total reps
55 x 30 total reps
70 x 30 total

SA cross body hammer curls
70 x 12
80 x 10
95 x 10

[Brett Wilkin]

Wanted to give a little update on current diet plan as of now. My weight is at 255-260 consistently and a little of a plateau right now mainly because i have been battling a poor appetite lately. This has probably been the worst instance in my career with how low of an appetite I have so Matt and I decided to back off food a bit a few weeks ago and focus on getting meal sizes in that I can handle and also sub some more liquid and shakes if need be. The good news is I have been able to maintain weight and shows that I have a new baseline to build from. With this “2 steps forward, 1 step back” approach of pulling back food a bit it’s going to set me up for another big push here in the coming months where I want to get closer and closer to that 275 range. I have some time on my hands and overall injury free so want to be strategic on this weight gain coming up. Currently in my diet I am doing one cheat meal a day as a means to get calories in. By “cheat meal” it’s typically an overall decent option of chipotle, qdoba, chic-fil-a, or subway used for me to be able to get all food in. I’ve been able to stay relatively lean with a fast metabolism so going to need these cheats to confine to put on weight. Here’s a typical day right now:

M1 pre-workout)
7oz red meat
2 eggs
130g cream of rice
80g blueberries
1 scoop angry mills powder & cinnamon
8-10oz 100% fruit juice

Intra-workout)
60-70g intro carbs cluster dextrin
15g EAAs

Post-wo Shake)
50-60g whey protein isolate
120g carb powder

M2)
224g chicken
120g avocado
280g jasmine rice

M3)
224g red meat ground beef
16oz sweet potato

M4)
2 scoops Redcon1 MRE powder
1 banana

M5)
Cheat meal

M6)
4 slices Dave’s killer bread
2 eggs
4oz chicken
Light cheese
Make into two sandwiches

[Brett Wilkin]

Was excited to get after legs today from the long past weekend traveling. Gave it all I got and was extremely worn down post workout having to lay on a couch for a bit very drained. I think part of this was from being off schedule and in a car all weekend it turned into a tougher time today than usual training. Battled through though with a lot of motivation today and made a good workout.

Legs 11/6:

Standing calves raises plate loaded
4 plates x 20
6 plates x 20
8 plates x 18
8 plates x 15 drop 4 plates x 20

Quad extensions
2 plates x 20
4 plates x 20
5 plates x 15
6 plates x 15

Seated leg curls pin loaded
210 x 20
255 x 15
285 x 10
320 x 10 rest pause x 6

Leg press squat stance
8 plates x 15
12 plates x 15
18 plates x 15
21 plates x 15

SL leg curl machine plate loaded
50 x 15
75 x 12
85 x 10
95 x 8

SSB Squats slow eccentric
245 x 15
335 x 15
335 x 15

Plate loaded prime quad extension finisher
2 plates x 25 hold at top
3 plates x 20
4 plates x 18

[Brett Wilkin]

Good to be back on the home turf trading hard again. Today I could tell strength wasn’t at full max due to all the traveling over weekend and missing some meals so made the most of the session today with dropsets to absolute failure. I also threw in some shoulders at the end as I stated before to bring up that area on the side and rear delt.

Chest 11/5:

Flat flex press
180 x 15
270 x 12
360 x 10
405 x 6 all out
Backoff 180 x 10 slow controlled

Incline cable fly’s
30 x 15
40 x 12
50 x 10
60 x 6 all out drop to 30 x 10

Incline smith machine press
180 x 15
270 x 10
320 x 6
Backoff 180 x 10 slow eccentric

DB flat bench fly’s
60s x 12
70s x 10
80s x 8 all out

DB side lateral raises chest into pad
30s x 20
35s x 15
35s x 12
PAIRED
Incline plate loaded prime press
180 x 15
230 x 15
230 x 12

Reverse pec-deck SA rear delt
180 x 15
205 x 15
235 x 15
PAIRED
Pec-deck fly’s
165 x 15
195 x 12
235 x 10

[Brett Wilkin]

So after a long weekend traveling I am finally back to the home base ready to rock. I was unable to train over the weekend and was a good rest on the body along with a mental rest that has me fired up to keep making improvements forward and put on more mass. Before I hit the 10 hour car drive yesterday I was able to get in a pretty good back training session at a gym in Iowa. Main purpose was to bring intensity and pump and felt accomplished before hitting the road. This is what it looked like:

Back at different gym 11/4:

Cable wide-grip pulldowns
4 sets x 20 reps increasing up

Rope cable pull-throughs
130 x 12
130 x 12
140 x 12
150 x 11 all out

Hammer strength iso low row
180 x 12
230 x 12
270 x 10 drop to 180 x 8

T bar row pre-setup
2 plates x 15
3 plates x 12
4 plates x 10
5 plates x 10 drop to 3 plates x 12
Paired

Hammer strength plate loaded pulldown
180 x 15
270 x 12
320 x 10
Paired
Hanging leg raises
3 sets x 20

[Author]

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