[Brett Wilkin]

Over this weekend I have had a client in town that I’ve been pushing in our training sessions as we dial him in for the NPC Nationals and it has been a great atmosphere and push. Yesterday we trained legs with a quad focus and today we had a great chest session. Finishing both sessions with 15-20 minutes of posing which I like to do when in prep and for my clients as well. I am going to post both workouts here below:

[Brett Wilkin]

Had a great shoulder workout last night focusing on mainly pressing movements to continue to help build up the density of the shoulders. It was a higher volume day with the raises focused on a lot of perfect reps and squeezes as well. The next few days I will have a client in town that is prepping for the NPC nationals in 5 weeks so we will be having some intense training sessions to get him dialed in that I will be sharing.

Shoulders 10/11:

Pec-deck rear delt
150 x 20
185 x 15
240 x 15
300 x 10/ 150 x 20 dropset

Standing barbell military press deadstops
135 x 12
225 x 10
275 x 8
185 x 15 backoff set

Seated lateral raises
35s x 15
40s x 12
40s x 12
Paired
Standing DB side swings
75s x 20
85s x 15
85s x 15

SA seated press in smith machine
50 x 12
70 x 10
90 x 10 all out

SA lateral raise with EZ bar
50 x 12 x 3

Standing alternating DB front raises
60s x 3 x 10

High incline hammer strength press
4 plates w/ 3 sec pause to failure x 3 sets
Paired
Abs hanging leg raises
4 x 35

[Brett Wilkin]

Nick-

I’ll do a full arm day(bi and tri) once every two weeks typically. My arms respond well in a growing phase and not a priority right now so I am not focused on them.

[Brett Wilkin]

Hamstrings on the menu today which is an area I am continuing to focus on and bring up the most. So have been the upmost focus on these sessions and making every set count. Today felt very good overall and finished pumped, exhausted, and satisfied. Here’s a breakdown of the session:

Hamstrings 10/10:

Standing calves raises
3 plates x 25
4 plates x 25
6 plates x 20
7 plates x 15/ 5 plates x 12/ 3 plates x 10

Lying leg curls 1 sec hold at top
45 x 15
60 x 12
70 x 10
80 x 9 all out
85 x 8 drop 45 x 20

Standing SL curl
50 x 12
60 x 10
60 x 10 all out

Wide stance pit shark belt squat
6 plates x 20
10 plates x 15
14 plates x 15
18 plates x 12 all out

Abductor machine loosening hips
90 x 20
130 x 15
150 x 15
170 x 12

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

Stiff leg deadlifts barbell finisher stretch
225 x 15
225 x 15
315 x 10

[Brett Wilkin]

Took today as a much needed rest day. After spending 4 days with nick kicking the shit out of each other we were both very satisfied with our teaming up and both needed a body break today. Really excited for these videos coming up of our training sessions to share with you. Having him here also reminded me to keep pushing food when he did so hit a new weight high these last couple days and rolling good.

Here is our back workout from yesterday morning before nick headed home:

Back with nick 10/8:

Pulldowns
3 x 20 pure warm-up exercise

Nautilus pullovers
2 plates x 20
4 plates x 15
6 plates x 12/ 4 plates x 10/ 2 plates x 10

SA DB rows
90 x 15
120 x 15
150 x 12 all out

Chest supported t-bar row
1 plates x 15
2 plates x 15
3 plates x 13
3 plates and 25 x 10 all out

Undergrip hammer strength row(DY rows)
90 x 15
100 x 12
120 x 10 all out

Wide grip pulldown machine
3 x 15

[Brett Wilkin]

Hey everyone! Been having a great past few days with Nick Walker in town here training together and learning from each other. We had 2 awesome sessions over the weekend doing arms and legs that were both videod and will be available here soon on Camp Jansen. We cover the exercises and rep schemes in the videos to come as well. Today we had a great chest training session together feeding off each other’s energy putting up some big weight. We will train one more time together doing back tomorrow before he takes off home. Here is what chest looked like today:

Chest w/ nick 10/7:

DB incline press
Worked up to 170lb DBs x 8
Back off set 140lb x 12

Cable standing crossover fly’s
35 x 20
40 x 15
45 x 15
50 x 12 all out

Flat flex press machine
4 plates x 15
6 plates x 12
8 plates x 9 all out
6 plates x 12/ 4 plates x 12/ 2 plates x 15

Fly pec-deck
150 x 15
185 x 15
210 x 12
225 x 12 w/ 10 sec hold at contraction

Wide hammer strength press Single Arm
2 plates x 12
3 plates x 10
4 plates x 10

Seated landmine chest press
115 x 12 x 3 sets

[Brett Wilkin]

Rocked out some shoulders this morning with a great session. One of those days you get a pump on early and then continue to drill it with reps to stay full. Very happy with today’s progress leading into this weekend with Nick Walker coming into town tomorrow to stay with me and train the next 3-4 days.

Shoulders 10/4:

Reverse pec-deck rear delt
135 x 20
195 x 15
255 x 12
300 x 10 drop to 150 x 20

Seated military smith machine deadstop press
90 x 15
180 x 15
230 x 10
270 x 9 all out

Up the rack DB side laterals
20 x 10/25 x 10/30 x 10
25 x 10/30 x 10/35 x 10
30 x 10/35 x 10/40 x 10

Hammer strength military press backwards
90 x 15
180 x 12
Rest pause 230 x 9/6/5

Standing Machine Single Arm Lateral Raise
105 x 15
120 x 12
130 x 12

DB rear delt raises on incline bench
35s x 20
40s x 20
45s x 15
Paired
Barbell front raises
90 x 15 x 3 sets

Seated side lateral machine
90 x 15
105 x 12
120 x 12

[Brett Wilkin]

Just an update for those wondering on my cardio:

I am currently only doing 20-30mins of recumbent bike or incline treadmill steady state at this time. I notice if I go anymore than that duration or frequency that it is extremely hard to continue to add some weight on so with that being our main goal I have kept cardio low but enough for some heart health benefits.

[Brett Wilkin]

Blasted some back today with a lot of row variations a dropsets. Felt a great connection and pump so continued to incorporate dropsets on the final set of most of exercises today to really get that full pump expenditure.

Back 10/2:

SA cable pull-downs
120 x 15
165 x 12
195 x 10

Lying DB pullovers
100 x 15
115 x 12
125 x 10 drop 80 x 12

DB chest supported rows
75s x 15
85s x 10
95s x 9 all out

Pendulum row machine
6 plates x 15
8 plates x 10
10 plates x 10 drop 6 plates x 12

Chest supported T-bar bottom grip
1 plate x 15
2 plates x 12
3 plates x 10/ 2 plates x 10/ 1 plate x 12

Rack pulls
225 x 15
315 x 15
495 x 12

[Brett Wilkin]

Matthew-

It is always taken with my post workout meal! On off days during prep I would take it with the first meal of the day. But now in offseason I don’t take it on my off days.

[Brett Wilkin]

Chest day today finishing off with a few triceps. Overall a very solid session on chest felt a great pump throughout workout and strength was there.

Chest 10/1:

Slight incline smith machine press
90 x 20
180 x 15
270 x 12
360 x 8
410 x 4 drop 180 x 15

Incline cable fly’s
30 x 15
40 x 12
50 x 10
50 x 8 drop 25 x 12

Flat flex chest press
4 plates x 15
6 plates x 10
8 plates x 8 drop 4 plates x 12

Pec-deck fly’s
150 x 15
210 x 12
240 x 10

Incline prime machine press inner neutral grip
4 plates x 10 x 3 sets

Cable rope pushdowns
Paired
Cable straight bar pushdowns
4 x 20

Smith machine close grip bench press
4 plates x 15 x 3 sets
Paired
Abs hanging leg raises
4 x 15

[Brett Wilkin]

Legs quad focus 9/30:

Calves on hip loaded hack squat
4 plates x 20
6 plates x 20
8 plates x 20
8 plates x 12 then 5 sec holds in bottom for 5

Leg extensions pin loaded
90 x 20
150 x 20
190 x 20
230 x 20

Lying leg curls pin loaded
55kg x 20
65kg x 15
75kg x 12
85kg x 10 all out

Quad focus leg press low and close stance
8 plates x 15
14 plates x 12
18 plates x 12
8 plates x 30 backoff set

Free motion squat machine quad focus stance
220 x 20
300 x 15
340 x 15 all out slow and controlled

Abductor machine
130 x 20
150 x 15
170 x 15

SL lying curl pin loaded
40 x 10
50 x 10
60 x 10
Paired
SL leg extensions pin loaded
3 x 10

[Brett Wilkin]

Today I trained legs w/ a quad focus. I could tell I was still a little sleep deprived and worn out from travels early on in the workout so decided to focus on more higher reps under control today. The knees were really bothering me from the flight so going to focus on rehabbing this week to get ready for a big leg session with nick walker this weekend. This is what I conducted today:

[Brett Wilkin]

Updated Meal Plan:

Changing a few things up on the diet as it has been getting harder and harder to eat so much consistently. As Matt talked about in an update video we are going to dirty things up a bit and add in more cheat meals to get in more calories in an easier way. I have stayed relatively lean up to now at 255lbs but have kind of reached a stall-mate so going to move forward with this to break that plateau-

Greens and protein shake upon waking

M1)
3 eggs
6 oz red meat
130g cream of rice
30g raisins
1 scoop angry mills powder into rice

Pre-workout: Banana
Intra-workout: 50g carb powder and 15g EAAs
Post-workout: 50g whey protein and 110g carb powder

M2)
8oz Ground Turkey
310g jasmine rice
30g almond butter
Cinnamon and BBQ sauce

M3)
8 oz turkey or chicken breast
280g jasmine rice
130g avocado
Asian hoisen sauce

M4) CHEAT MEAL
burger and fries, chipotle, sushi, chic-fil-a, etc.

M5:
4 eggs
250g low fat Greek yogurt
100g granola
100g berries
30g whey protein
30g almond butter

[Brett Wilkin]

Returned home from my weekend trip to Cleveland in which I was in one of my best friend’s weddings. I was unable to train out there with how busy we were so I took Friday and Saturday off from the gym and it felt good to get back in the gym tonight(Sunday). Got in a good session doing back with some biceps at the end to get caught up and ready for the week ahead. Looking forward to a great training week and having Nick Walker come stay with me this coming weekend for 3 days in which we will get some great workouts and footage in! Let me know if there is anything specific you want to see from us!

Back 9/29:

Wide grip cable lat pulldown
120 x 20
150 x 20
180 x 20
195 x 20 drop 105 strict x 10

Floor cable row undergrip slow lat activation
90 x 15
105 x 12
105 x 12 slowwsw

Rope cable pullovers heels on plate
60 x 15
75 x 12
75 x 10
75 x 10 drop 45 x 8 super slow

Magnum undergrip seated row
180 x 15
230 x 12
280 x 10

Barbell Bentover rows
135 x 15
225 x 12
275 x 10 strict

Seated hammer strength single arm wide row
90 x 15
135 x 12
160 x 10

Standing hammer strength shrugs
4 plates x 20
6 plates x 20
8 plates x 20

Cable rope standing curls
100 x 20
130 x 15
160 x 10

Seated SA curl machine peak contraction
105 x 15
120 x 12
135 x 10
Paired
Abs hanging leg raise
3 x 20

[Author]

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