[Brett Wilkin]

Justin- a crisis protocol to myself would be the standard TRT dosage to keep your total test levels in optimal range. Typical between 150-250mg a week

[Brett Wilkin]

Delts on the menu today! I noticed right away that I was having some discomfort in my left shoulder where it ties into the chest. Every so often this flares up and something I am getting worked on to be 100% but sometimes you just have to roll with it and fight through and adjust some things. It only bothers me on the pressing movements so for today I performed more higher reps with a little lighter weight on those presses to still get a great pump and effective workout. I will be traveling to Cleveland the next 3 days for a wedding that I am in so I am not sure if I will be able to train at all but will update accordingly. Here is what today looked like:

Shoulders 9/26:

Reverse pec-deck
180 x 20
220 x 15
260 x 15
300 x 10 drop 150 x 20

Plate loaded seated press machine
4 plates x 20
6 plates x 20
8 plates x 15 all out
4 plates x 20 backoff set

Seated DB side raises
35s x 15
35s x 15
35s x 15
Paired
Standing DB side swings heavy
70s x 20
75s x 15
80s x 15

Behind head smith machine press
4 plates x 20
4 plates x 20
4 plates x 20

Standing cable rope between legs front raises
45 x 12
45 x 12
50 x 10

SA ez bar side raises
40 x 12
40 x 10
50 x 10

Abs hanging leg raises
3 x 20

[Brett Wilkin]

Hamstring focused training on the menu today. Was able to get after it pretty well and an overall heavy session on the leg press with deadstops incorporated. Have really been liking deadstop movements lately to really slow things down and work on control and pure strength out of the hole. I have attached a few photos below showing the equipment from my last two exercises as it is confusing to describe in my log and this will give you an idea of what truly is and how works.

Hamstrings 9/24:

Calves raises in hip supported hack squat
4 plates x 25
6 plates x 15
4 plates x 12

Abductors machine
130 x 20
150 x 20
170 x 15

Seated hamstring curls
225 x 15
255 x 12
285 x 10
320 rest pause 10/6/6

Leg press deadstop press wide and high
8 plates x 15
14 plates x 12
22 plates x 10
28 plates x 10 drop to 14 plates x 12

SL standing hamstring curls
50 x 15
75 x 10
85 x 10

Super Wide stance holding close grip between legs pit shark 3-sec eccentric(glute focus)
4 plates x 15
6 plates x 12
8 plates x 10

Nautilus stuff-leg deadlift machine
4 plates x 15
6 plates x 12
8 plates x 10

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[Brett Wilkin]

Had a great chest workout today starting off strong with some heavy incline bench press. An offseason goal of mine was to continue to put an emphasis on incline movements for chest for that upper chest shelf development. So I’ve been really pushing the heavy barbell and dumbbell incline movements. Today I felt good and moved up to and tried a new weight in 455lbs and was able to get it for a few reps. The reason for this was more so to get a feel of what that weight feels like and getting used to the new control of pressing it. Overall I felt very good about it and now the goal will be to continue to improve on that.

Chest 9/23:

Incline BB bench press
135 x 15
225 x 15
315 x 10
405 x 6
455 x 3
225 x 22

Cable fly’s slight decline bench
25 x 12
35 x 10
45 x 8
35 x 10/ 25 x 10/ 15 x 8 dropset

Flat hammer strength press
180 x 15
270 x 10
320 x 10
270/ 180/ 90 dropset to failure

Incline DB flys-press pair
(4 fly’s/4 presses for 3 rounds)
45s
50s
50s

Press machine finisher slow eccentric pause
220 x 15
220 x 10
220 x 8

[Brett Wilkin]

Fella- I weigh all my protein cooked and the majority of my carbs also cooked. Obviously the oatmeal and cream of rice is weighed raw though.

[Brett Wilkin]

I’m not gonna lie. I was so rundown and sore from Saturday’s leg session that I did not leave the couch much Sunday and used it as a full rest day which was needed and successful. That led me to come into Monday with good energy and had a great back training session. Here’s what it involved.

Back 9/22:

Reverse grip hammer strength pulldowns
90 x 15
180 x 12
270 x 10
300 x 8
270 x 10/ 180 x 15/ 90 x 15 dropset

Nautilus pullovers
3 plates x 18
5 plates x 12
6 plates x 10
4 plates x 15 backoff controlled

SA DB row
100 x 15
130 x 12
150 x 10

Chest supported T-bar row 3-sec eccentric
45 x 15
90 x 12
115 x 10 all out

High hammer row eccentric focus
70 x 12
80 x 10
90 x 10

SA hammer row low lat
135 x 15
180 x 12
225 x 10

Rack pulls BB complete control pause bottom
315 x 15
405 x 12
585 x 10

[Brett Wilkin]

Andrey- I would do 2 exercises for chest, 2 exercises for shoulders and 2 exercises for chest. I would then do 4 exercises back, 2 exercises biceps, and abs.

[Brett Wilkin]

Awesome leg session today that we videod and will be uploaded here next week. Wasn’t able to write down the weights and sets/reps but I cover those in the video to come. This is what it was:

Legs 9/21 camp Jansen video:

Calves

Quad extensions

Lying leg curls

Cyber hack squat

Adductors

SL leg press

Walking lunges bodyweight

[Brett Wilkin]

Some delts on this fine Friday evening. Had a crazy pump throughout and really focusing on the pressing movements like I did with Matt last weekend in Vegas.

Shoulders 9/20:

Leaning over incline reverse rear delt raises
30 x 20
35 x 15
40 x 15

Seated military smith machine deadstop press
2 plates x 15
4 plates x 12
6 plates x 8
4 plates x 20

DB chest supported standing lateral raises
30s x 10 w/ partner assist 10
30s x 10 w/ partner assist 10
35s x 10 w/ partner assist 10

DB seated military press
65s x 15
100s x 10
125s x 8

Lying cable floor row lateral raises
45 x 15
45 x 12
60 x
Paired
SA reverse pec-deck
135 x 15
180 x 15
225 x 12

Front raise ez-bar undergrip
70 x 12
70 x 12
80 x

[Brett Wilkin]

Did a late night arm session last night after a long day of work. I usually gauge Thursday’s as either an off day or an arm day based on how I feel after typically a long day of work. I was feeling good last night and glad I trained because it was a very good session. With the amount of food I am eating right now and hypertrophy that is taking place the arm pumps are crazy right now. So much that it actually hurts most of the time from such an intense pump and have to be smart on exercise selection. As you can see I prefer higher volume on arms Becuase I have seen that I get more out of it and respond better. I also like to use a lot of cable work to protect the joints at this point and focus on time under tension and rep execution. This is what it looked like:

Arms 9/19:

SA cable tricep pushdowns
45 x 15
60 x 12
75 x 10
90 x 11 all out

Standing cable curls straight bar
90 x 15
120 x 12
150 x 10
165 x 9 all out

V-grip cable pushdown
180 x 15
210 x 12
250 x 10
265 x 9 all out

Seated incline DB curls
30s x 15
35s x 12
40s x 10
40s x 10

EZ BAR skull crushers
115 x 15
135 x 15
155 x 10
Paired
Cable kickbacks
25 x 10 each
25 x 10
25 x 10

SA hammer strength curl machine
45 x 15
70 x 10
70 x 9 all out

Seated overhead cable rope tricep extension
120 x 15
150 x 15
180 x 12 all out

SA Cable floor row seated up alternating curls
45 x 12
55 x 12
70 x 10

[Brett Wilkin]

Andrey-

In regards to those areas to focus on and being up I would suggest you do a push/pull/legs/off/push/pull/off/repeat. Type of split that allows you to hit chest and shoulders and arms multiple times more frequently.

[Brett Wilkin]

Daniel & Justin-

My current training split that I like most and have been doing for awhile now is typically:

Chest, back, hamstrings, arms, shoulders, off, quads. Repeat.

[Brett Wilkin]

So hit some legs today with hamstring focus for the first time in 2 weeks. I took legs off this past week while traveling as I prefer not to train legs on the road when possible. Matt and I had a good conversation about this how we both prefer to keep to the same environment and leg equipment overall and typically whenever we have seen injuries it has been on leg training days at a new gym. So this thought process paired with what I said about giving my body a little rest over the week is why I am feeling more fresh today. Plus I am spoiled at Armbrust pro gym with one of the best leg rooms in the nation so I stick with that. I eased into it a bit today as I will be training legs for a video on Saturday morning for the site here and wanted to be full go for that with a quicker recovery. Overall had a quality session getting back into it and this is what it looked like:

Hamstrings 9/18:

Hip abduction machine warmup
130 x 25
150 x 25
170 x 20
190 x 15 all out

Seated leg curl machine
200 x 20
225 x 15
255 x 12
Rest pause 285 x 12/10/8

Wide and high leg press 3-sec eccentric
10 plates x 20
16 plates x 15
20 plates x 12

Adductor machine
130 x 20
150 x 20
170 x 15
Paired
SL lying leg curl
50 x 12
60 x 10
70 x 10

SL leg press
4 plates x 15
5 plates x 12
6 plates x 10

Stiff leg dead’s machine
4 plates x 15
6 plates x 15
8 plates x 10

[Brett Wilkin]

Ali-

Definitely only have the last 1-2 sets of the exercise as true working sets. I really like to warm-up the intended muscle and feel the connection before pushing it all out on the last set.

[Brett Wilkin]

Daniel-

Yes overall I would say I keep it high volume in training. But like I’ve said before usually the first two sets are warm-ups and have 1-2 working sets per exercise. I just seem to respond better with plenty of warm-ups and working up to a heavy top set in the 8-12 range

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