[Brett Wilkin]

James-

Yes whenever I personally do DB military press to target solely the shoulders I use a traditional 90 degree chair

[Brett Wilkin]

Today was leg day per usual on Sundays and focused more on building up to heavy weights and then exhaustion in the last superset that finished me off. Hit a new PR on the cybex hack squat doing 8 pps for 12 reps and my knees are really feeling it right now. Time to rest up, ice, and recover. Did some growing today!

Legs 3/8:

Hip loaded hack calves raises
4 sets x 12-15
Dropset 10 plates x 12 drop 6 plates x 10

Quad extensions prime plate loaded
2 plates x 20
3 plates x 15
5 x 15
6 x 20 all out
Backoff 1.5s – 3 plates x 15

High cybex hack squats
3 warmups
6 pps x 8
8 pps x 12 all out
Backoff 3 pps x 13

Leg press quad stance
8 plates x 15
14 plates x 15
18 plates x 15
PAIRED
Quad extensions pin loaded rep out
110 x 20 x 3 sets

[Brett Wilkin]

Yesterday was a big back day with a crew challenging each other. Our main movement was doing single arm dumbbell rows with top set being as heavy and as many as possible. That was a fun one to completely exhaust the back and then kept battling the workout. Session went as follows:

Back 3/7:

Undergrip hammer strength pull down
2 warmup
6 plates x 12
6 + 25s x 10 all out
Backoff 6 x 15

Nautilus machine pullovers
2 plates x 20
4 plates x 15
6 plates x 12
Backoff 4 x 15

SA DB bentover rows
125 x 15
135 x 12
150 x 10
170 x 20 all out

Chest supported t-bar row
2 plates x 15
3 plates x 12
3 + 25 x 13 all out

Rack chin-ups
4 sets x 10-15

[Brett Wilkin]

Arm day yesterday with a crew. We were supposed to go to the Arnold sports festival this weekend but that trip got cancelled with the coronavirus concern. So I have some training buddy’s in town this weekend for some good sessions. We started out with arms and it looked like this:

Arms 3/5:

Cable push downs 2-grip
4 sets 15-20

Standing cable curls simultaneously
3 sets x 12-15

Standing x-cable cross triceps push downs
4 sets x 11-15

Standing DB cross hammer curls
40s x 15
50s x 12
60s x 10
70s x 8

Seated military overhead ez-bar tri extensions
105 x 15
125 x 15
155 x 10
PAIRED
Cable undergrip push downs
4 seats x 10-15

Lying on incline bench reverse ez-bar spider curls
65 x 12
75 x 10
75 x 10
PAIRED
SA preacher curl DB hammer
30 x 12 x 3 sets

Seated machine dips
4 sets x 12-15

[Brett Wilkin]

A very effective back day with doing the hard stuff and grinding out a lot of rows. I continue to build up on the undergrip smith rows that I really feel more so than other variations of rows. I also like finishing up with band assisted pull—ups at the end to wipe you out.

Back 3/3:

Cable lat pull down wide
4 sets x 15-20

Cable close grip pullovers
120 x 15
135 x 12
150 x 12

Chest into top of bench bentover DB rows
75s x 15
90s x 12
100s x 12
110s x 10 all out

SA pendulum row machine
3 plates x 15
5 plates x 12
6 plates x 8 all out

Smith machine undergrip bentover rows
2 plates x 15
4 plates x 12
6 plates x 10
6 plates + 10s x 12

Band assisted pull-ups
4 sets x 10-12

[Brett Wilkin]

I performed a traditional push day today as I’m not sure what my weekend training schedule will look like at the Arnold sports festival. It was a really good session getting a massive pump all through the front upper body that I enjoyed. A push style day is definitely very beneficial and I will be doing more in the future.

Push

1 set: AMRAP slight incline bench (Dumbbell)

1 set: AMRAP Seated Overhead Press (Smith Machine)

1 set: 10, rest 15 seconds, AMRAP, rest 15 seconds, AMRAP Seated Overhead Press (Smith Machine)

4 sets: 12 Military Seated Fly (Cable)

3 sets: 3 TUT High Rear Delt Fly (Cable) + 12 High Incline Lateral Raises (Dumbbell)

3 sets: 10 Prime Incline Press (Neutral) (Machine) + 20 Second Chest Fly (Constant Tension)

2 sets: 15 Tricep Push Downs (Rope) (Cable) + 12 Tricep Kickbacks (Dumbbell)

[Brett Wilkin]

Leg day yesterday was an intense one continuing to make big progress. I shared on my Instagram the backoff set I performed on the hack squat main movement and that was a killer I suggest everyone to try. A time under tension set performing a 3 second eccentric, 1 second pause in the hole, and then a 1 second concentric up. Set me up to have to battle every rep the rest of the workout and felt fulfilled.

Legs 3/1:

Standing calves raises
4 plates x 20
6 plates x 15
8 plates x 15
10 plates x 12 all out

SL quad extensions
70 x 15
90 x 15
110 x 15

Icarian hack squat
3 warmups
16 plates x 10
20 plates x 12 all out
Backoff 10 plates x 15 of 3 sec eccentric

Quad extensions big drop set
150 x 20/110 x 15/90 x 20

Adductors machine
130 x 20
170 x 15
190 x 12

SSB squats
155 x 15
335 x 15
335 x 15

[Brett Wilkin]

Shoulders 2/28

Lying on incline revers DB rear delts
40s x 15-20 x 4 sets

Smith machine seated military press
2 plates x 20
4 x 12
6 x 8
6 + 25s x 8 all out
Backoff 4 plates x 15 slow eccentric

Seated DB side raises partner assist
30s x 20
35s x 18
40s x 15
45s x 13

SA DB military press seated
70 x 12
80 x 12
95 x 12

SA standing side laterals w/ ez bar
50 x 12 x 3 sets
PAIRED
Cable cross rear delts pulls
3 sets x 12-15

[Brett Wilkin]

Zach-

I’m going to post my shoulder workout here next in which this was a great sequence of exercises that left my shoulders trashed. One big thing I’ve seen to really like and utilize on shoulder training is the use of a partner to assist past failure on strict side lateral raises and rear delt raises as well. Just a tad bit of assistance at the elbows goes a long ways. So when I personally fail at 10-12 reps of raises then the partner comes in to push for another 8-10 reps and that’s when I feel the most boood and pump in the shoulders. Hope this helps!

[Brett Wilkin]

Hamstrings in the menu last night. I have been liking the technique of really fatiguing the hamstrings by leg curl variations before getting into any pressing/squatting movements. It makes them that much harder and more of a focus on mind muscle connection. Went heavy on the bear squats and made sure I was feeling every rep deep in the hole.

Hamstrings 2/26

Standing calves raises
5 plates x 10-15 into Rest Pause set

Seated hamtrActor curl machine
2 warmup
285 x 12
285 + 35 x 10
RP 285 + 35 x 10/8/5

SL lying leg curl
50 x 12
50 x 10
60 x 10

Bear squat wide and high
4 plates x 15
8 plates x 12
10 plates x 10
14 plates x 10 all out

SL leg press
4 plates x 15
6 plates x 12
8 plates x 12

Lying floor DB leg curls
3 sets x 10-15

DB RDLs
90 x 15
110 x 15
120 x 15

[Brett Wilkin]

Back training today with a very solid session and setup of exercises. I have really been liking the undergrip smith machine bentover rows. I can feel these much more than regular grip bentover rows and the majority of row variations. Just a suggestion for you all to give a try.

Back 2/25:

SA lat pull downs
105 x 12
150 x 12
180 x 10
210 x 10 all out

Rope cable pullovers
105 x 15
135 x 12
150 x 10 all out

Chest supported T-bar row
2 plates x 15
3 plates x 12
3 + 35 x 10 all out
2 plates x 15 slow eccentric backoff

Smith Machine bentover rows undergrip
2 + 25s x 15
4 plates x 15
6 plates x 10
6 plates x 12

Plate loaded machine pull down wide
4 plates x 15 x 3 sets

[Brett Wilkin]

Leg day today with a client in town so we really pushed it and put in work. Finished the workout with SSB squats still going heavy for reps. I really liked squats last becuase it made me really battle through the reps and I felt it more than when being fresh. It hurt. Give it a try:

(Accidentally deleted it)

Hip supported hack calves raises

Quad extensions plate loaded

Lying leg curls

Adductor machine

Arsenal strength pendulum squats

Standing SL leg curl

SSB barbell squats

[Brett Wilkin]

Great shoulder day being able to push up heavy on the pressing again. It didn’t bother my rotator cuff much so I went heavy on the dead stop presses. Overall great pump throughout:

Shoulders 2/21:

Seated on incline reverse DB rear delt raises
35 x 20
40 x 15
40 x 15
45 x 15

Seated military smith machine dead stops
2 plates x 15
4 plates x 12
6 plates x 8
6 + 25s x 6 all out
Backoff 4 plates x 12

SA cable side raise
15 x 15
20 x 15
25 x 12
PAIRED
DB standing side raises
35s x 15
40s x 15
40s x 12

Seated BB front raises
4 sets x 10-15

SA seated machine press pin loaded
165 x 15
185 x 12
205 x 10 all out

6-way DB raises
15s x 10
20s x

PAIRED
Hanging leg raises
4 sets x 20 reps

[Brett Wilkin]

Had a better than usual hamstring day today absolutely destroying them. One of those days I had a great mind muscle connection throughout and achieved failure on multiple top end sets making sure I felt it throughout. Definitely did some growing today and I am feeling it now. Give this sequence a try and see what you think:

Hamstrings 2/19

Standing calves raises machine
5 sets x 10-15

Seated hamtractor machine
2 warm ups
255 x 12
285 x 10
RP 285 x 12/7/5

SL lying leg curl
3 sets x 10-12 focused squeezes

Leg press wide and high super slow TUT
2 warm up
12 plates x 15
16 plates x 15

SL leg press
4 plates x 15
6 plates x 12
8 plates x 12

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

[Brett Wilkin]

Back and Bi on the menu today making sure every exercises counted. I’ve been liking mixing it up and pairing these two on a second back day. It really let’s me focus on choosing and executing the 4 back exercises performed to get the most out of them and feel satisfied and move on. Not overthinking anything just get the work done and move on to next body part. Here is what it looked like:

Back & Bi 2/18

Undergrip hammer strength pull down
2 plates x 15
4 plates x 15
4 + 25s x 12
6 plates x 10
6 + 10s x 9 all out

Cable wide grip pullovers
120 x 15
135 x 12
150 x 10
120 x 15 backoff

Chest supported t-bar row
2 warmups
3 plates x 10
3 + 25s x 10
Backoff 2 plates x 15

Smith machine bentover rows undergrip
2 plates x 15
4 plates x 12
4 + 25s x 10
6 plates x 8 all out

SA hoist row machine plate loaded
2 plates x 12
3 plates x 10
3 x 10

Standing cable straight bar curls
4 sets x 10-15

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

SA DB concentration curl between leg
30 x 12
35 x 12
35 x 10

[Author]

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