[Brett Wilkin]

Was able to get some legs in today. The good news is that there are talks of gyms opening soon with the phase 1 plan of reopening the government. Hopefully that’s the same for you too. I know a lot of us are looking forward to getting back after it ASAP.

Legs:

Standing calves raises
4 sets x 15-20

Seated hamtractor curls
2 warmups
240 x 12
270 x 10
270 x 10 drop 165 x 20

SL lying leg curl
3 sets x 10-12

Leg press high stance slow negative
2 warmup
16 plates x 15
20 plates x 15

Adductors machine
4 sets x 15-20
PAIRED
Lying leg curl 1 and 1/2s
4 sets x 8-12

SL standing leg curl
3 sets x 12
PAIRED
Quad extensions
3 sets x 20 squeeze at top

[Brett Wilkin]

Felt good to get back to some gym equipment and able to get a full back training day in. Weighed myself today and I was 255. Which is the lowest I’ve been in 7-8 months but that is okay for the circumstances of right now. Goal moving forward is to get more training sessions in and be on point with the food to get back up into the 260s in the next few weeks which is a good spot for me to be at.

Back 4/15

Rope cable pullovers
4 sets x 12-15

SA cable pull down sitting behind
2 warmups
90 x 12
100 x 10

Bentover SA BB row on landmine pivot
95 x 15
120 x 12
155 x 10
180 x 10 all out

Chest supported t-bar row
2 warmup
2 plates x 12
2 + 25 x 8

Undergrip cable pull downs
3 sets x 10-15
PAIRED
Hanging leg raises
4 sets x 15-20

BB rack pulls
225 x 15
315 x 15
405 x 12

[Brett Wilkin]

Haven’t been able to get around gym equipment much lately so I have been doing what I can with a rack of dumbbells and a barbell with plates. Sticking with basic movements more focused on reps and control at this time until around more equipment. Have also been much more active cardio wise and moving/walks throughout day. Hope you all are finding ways as well! I am just finalizing a home workout exercises sheet that uses resistance bands, TRX band, and dumbbells. If this is something you may be interested in feel free to reach out to me at teamconquerculture@gmail.com

[Brett Wilkin]

Was able to get a leg workout in yesterday in a private personal gym that had some equipment to do so.

Legs 4/11

Donkey calves raises
2 plates x 20
4 x 20
6 x 20
8 x 15

Quad extensions machine
2 warmup
150 x 20
210 x 15
250 x 15
250 x 15 drop 130 x 15

Lying leg curl
2 warmup
170 x 12
190 x 12
190 x 10 drop 100 x 8 drop 60 x 10

Hoist hack squat
2 warmups
8 plates x 15
10 plates x 12

Bulgarian split squats w/ DBs
35s x 15
40s x 15
45s x 15

Belt squat RDLs
4 plates x 15 x 3 sets
PAIRED
Leg extensions pump
3 sets x 15-20 reps slow

[Brett Wilkin]

Decided to drive back to My home state to see some family during these crazy times especially with Denver being more infected and having no work there until at least May 1st. The good news is I should have access to a gym the majority of days which is a powerlifting gym consisting of mostly free weights and barbells. So I will be getting creative and hitting a lot of basic compound movements during this time and getting back to bread and butter. Here is what back training looked like yesterday.

Back 4/2:

Cable lat pulls
4 sets x 15

DB pullovers lying on bench
75 x 15
85 x 15
95 x 15
105 x 12

Chest into back of incline bench DB rows
75 x 15
85 x 12
100 x 11
90 x 13 backoff

Chest supported t-bar row
1 plate x 15
2 plate x 15
2 + 25 x 12
3 + 25 x 10
Dropset 3 x 10/ 2 x 8/ 1 x 8

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

Single Arm hammer strength row
3 plates x 15
4 plates x 12
4 x 12

Rack chin pull-ups
3 sets x failure

[Brett Wilkin]

Chest day today getting a good pump. I was surprised strength is still up there able to do 4 plates a side for 7-8 reps on the smith press. Body composition wise I feel a little softer than normal because of the lack of activity and less workouts. But I am happy with where we are at to take off and put more weight on when the time is right. Was sitting around 262 this morning.

Chest 2/29:

Smith machine slight incline press
2 warmup
6 plates x 12
8 plates x 7
Backoff 6 x 10
Backoff 4 x 15

Incline cable flys 3-sec hold at top
4 sets x 10-15

Flex flat press plate loaded
2 warmup
6 plates x 15
7 plates x 9
Backoff 4 plates slow and controlled x 12

Slight decline DB flys
60s x 12 x 3 sets

Wide hammer strength press single arm
3 sets x 10-12 with 3 plates
PAIRED
Pec-deck fly’s
3 sets x 15

[Brett Wilkin]

Was able to get in a couple good sessions the last 2 days focused on more of rep execution and higher reps in this phase of gym uncertainty. Here is what back looked like:

Back 2/28

Undergrip hammer strength pull down
2 warmup
4 plates + 25s x 12
6 plates x 10

On knees undergrip cable pullovers
4 sets x 12-15

Chest into back of incline bench DB rows
2 warmup
90s x 12
100s x 10
Backoff 70s x 15

Single arm pendulum row
3 plates x 12
4 x 12
5 x
PAIRED
Hammer strength low undergrip DY rows
90 x 15
100 x 12
110 x 12

Wide side grip lat pull downs
3 sets x 12-15

[Brett Wilkin]

Was able to get in for a productive leg session with a hamstrings focus. Took full advantage of the workout and exhausted the hamstrings. I can tell strength is down a bit and weight is down a few pounds as well but that’s to be figured in these times and it’s a process of maintenance right now and preserving gains.

Legs 2/25:

Hip loaded hack squat calves raises
4 sets x 15-20

Seated hamtractor curls
2 warmup
255 x 12
285 x 10
285 x 10 drop 195 x 10

Leg press wide and high stance
2 warmup
16 plates x 15
20 plates x 15

DB lying leg curl
50 x 15
60 x 12
65 x 12
65 x 10

V-squat wide and high stance
2 plates x 15
4 plates x 15
6 plates x 15
10 plates x 15

Adductors machine
120 x 20
150 x 15
190 x 13
170 x 15

SL leg press
4 plates x 15
6 plates x 15
6 plates x 15
PAIRED
Lying leg curls rep out
3 sets x 15-20 reps hard squeeze

[Brett Wilkin]

Was able to get a shoulder day in after a few days unable to get a real gym. Definitely a challenging time right now but staying positive and doing what can do right now and focused on the bigger things at hand. Health is number one and doing my part as I believe you all should as well. Roll with the best option that’s safest on hand.

Shoulders:

Pec-deck rear delt
4 sets x 12-15

Hammer strength seated shoulder press
2 warmups
6 plates x 15
8 plates x 12
Backoff 6 x 15

Standing DB side raises light and contolled
30s x 15 x 4 sets

Seated shoulder press machine pin loaded
180 x 15
210 x 12
240 x 10

Cable single arm side raises behind back
3 sets x 12-15

Cable wide grip high pulls
3 sets x 12 increasing weight

[Brett Wilkin]

Was able to get a decent back workout in. The problem is I only have a certain amount of time in a gym and usually super early in the morning so it’s tough to work out in the dark. So this will be a different type of month ahead but I am thankful I have some type of options. Here’s what I completed:

Back 3/18:

Wide grip cable pull downs
4 sets x 15-20

Heels elevated close grip cable pullovers
4 sets x 12-15

Magnum plate loaded row neutral grip
4 plates x 15
4 + 25s x 15
6 plates x 15
6 + 25s x 12

SA standing behind hammer strength row
3 plates x 15
4 plates x 12
5 plates x 12
PAIRED
Hammer strength high row
75 x 15
85 x 10
95 x 10

Floor cable row close grip
3 sets 10-15
PAIRED
Standing bentover DB rows
70lbs x 15 x 3 sets

Abs machine crunches
4 sets x 20 reps

[Brett Wilkin]

Was able to get a push session in before the announcement of gyms closing in our state. This will be a rough time for us all but Important for us to contain this early on. So the future is unclear for many of us but it’s also a good time to study up on this app and prepare for the future. I should have access to a gym still and will continue to post workouts I’ll be doing. Even if it’s at home! Haha

Chest 3/16:

Slight incline smith machine
2 warmup
6 plates + 25s x 10
8 plates x 8 all out
Backoff 4 plates RP 15/12/9

Cable incline fly’s
2 warm up
45 x 12
55 x 8

Incline hammer strength press
2 warmup
6 plates x 12
8 plates x 10
Backoff 4 plates x 12 slow

Standing cable flys w/ hands together press
3 sets x 10 each

Neutral grip prime plate loaded incline press
4 plates x 15 reps x 3 sets

Seated DB side laterals w/ variations
High reps here doing traditional side raises then pinkies up and pinkies down
– as many reps as possible

[Brett Wilkin]

Pretty solid quad focused leg session today. My knees have been bothering me they seem to always be sensitive and in pain so I am being more strategic on my exercise selection for the time being. This bear squat turned out pretty good and I was able to really push it up in weight and battle.

Legs 3/15:

Standing calves raises
5 sets 15-20

Quad extensions plate loaded
3 warmups
5 plates x 15
6 plates x 15 drop 3 plates x 12 slow

Lying leg curls machine
2 warmups
75kg x 12
80kg x 11

Plate loaded bear squat
2 warmup
10 plates x 12
14 plates x 10 all out

Adductors machine
4 sets x 12-15

Leg press quad stance slow reps
8 plates x 15
14 plates x 15
20 plates x 15

Quad extensions finisher
3 sets x 15-20 hard squeeze at top

[Brett Wilkin]

Yesterday’s back day started out intense and ended better. The first two exercises had my lats pumped full of blood so it then made all my rowing work that much more effective and productive.

Back 3/14:

SA lat cable pull downs
2 warmup
180 x 10
210 x 9 all out

On knees reverse grip cable pullovers
2 warmup
120 x 15
135 x 12

Chest into backside of incline bench DB rows
2 warmup
105 x 8 top set
Backoff 85 x 13

SA bentover meadows rows
2 plates x 10-12 x 3 sets

Wide grip cable pull downs
4 sets x 10-15

[Brett Wilkin]

Solid hamstring session today back in the groove after taking a few days off to recover and reload. Right now I am around 262-264 after taking a little mini diet to reset my appetite and sensitivity. I am ready to push the weight back up so looking to get into the 270s within the next month from some intense training and a lot of food. I will update my diet coming up.

Hamstrings 3/13:

Hip loaded hack calves raises
4 sets x 15-20

Seated hamtractor curls
2 warmup
240 x 12
285 x 10
285 x 12 all out

SL lying leg curl
3 sets 10-12

Wide and high leg press dead stops
8 plates x 15
14 plates x 15
20 plates x 15

DB floor leg curls
50 x 15
60 x 12
60 x 10

Pit shark RDLs
4 plates x 15
6 plates x 12
8 plates x 10
10 plates x 10

[Brett Wilkin]

Back day yesterday. One thing I noticed right away was that my strength was not at a full go here. Everything seemed to feel heavy and wasn’t able to hit weights I typically do on these exercises so that tells me a few rest days this week are much needed. Had a long intense weekend of training with some friends so can tell that took a toll on the CNS. Gonna rest up a bit and finish this week strong. Still battled through this session as always.

Back 3/10:

Lat pull downs wide grip
4 sets x 15-20

Heels elevated rope cable pullovers
75 x 15
85 x 15
85 x 12
85 x 10

Magnum row machine plate loaded
4 plates x 15
6 plates x 12
8 plates x 8 all out
Backoff 4 plates x 17 slow

Lying on incline bench reverse DB Jansen rows
2 warmup
90s x 10
95s x 8

Smith machine undergrip bentover rows reps
4 sets x 15 reps

Hanging knee raises
5 sets x 15-20

[Author]

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