[Brett Wilkin]

Turned out to be a productive push session with it being the 2nd week after aggravating my rotator cuff. The incline smith machine bothered the shoulder on my top set but usually I would like to go higher than that so will wait and continue to heal. Everything else felt great and got a massive pump throughout.

Push 2/17

Incline smith machine press
2 plates x 20
4 x 15
6 x 10
6 + 25s x 8
6 plates x 12 backoff

Seated chair cable flys
20 x 15
30 x 12
40 x 12
50 x 10
55 x 9 all out

Hammer strength wide press
4 plates x 15
6 plates x 12
8 plates x 10
10 plates x 9 all out
RP 6 plates x 15/9/6

Pec-deck flys
150 x 15
195 x 12
225 x 12
255 x 12

High hammer incline 5-sec hold in bottom
4 plates x 10 x 3 sets

SA Standing lateral raise machine
135 x 15
155 x 15
170 x 12
185 x 10

Cable behind back lateral raises both arms
15 x 15 x 3 sets

Decline bench sit-ups with ball partner toss
4 sets x 15-20

[Brett Wilkin]

Great leg session today in which I decided to change some exercises that’s I’ve been doing to start working towards progressing on these. Instead of some kind of hack squat variation I performed regular squats using a safety squat bar(it feels better on my low back and feel more quad activation). I also did Bulgarian split squats instead of a type of leg press variation. Overall I am spent from the new exercises and loads and looking forward to what’s ahead. Here is the layout:

Legs 2/16

Standing calves raises
4 sets x 10-12

Seated leg extensions prime plate loaded
2 plates x 20
3 x 15
4 x 15
6 x 15
7 x 15 all out

Lying leg curls pin loaded
2 warmup
2 working sets increasing weight

SSB squats
155 x 15
245 x 12
335 x 10
425 x 10
515 x 10 all out

Pin loaded quad extensions drop set
150 x 20/110 x 20/90 x 17 failure

Bulgarian split squats holding DBs
35s x 15 x 3 sets

Adductors machine
150 x 15 x 3 sets

[Brett Wilkin]

Back yesterday was a heavy row focus with the floor t-bar rows being the heavy compound movement. I really like doing these rack chin pull-ups at the beginning of the workout to really pump up and pre-exhaust the lats. I highly suggest giving them a try!

Back 2/15

SA lat pulldown neutral grip
4 sets x 10-15

Rack chin pull-ups
4 sets x 10-15

Bentover t-bar floor rows
165 x 15
210 x 12
255 x 10
345 x 6
300 x 10 backoff

Magnum undergrip row
2 plates x 15
4 plates x 15
6 plates x 10
Backoff 4 plates x 15 slow

Floor cable close grip row
135 x 15
165 x 12
195 x 10
PAIRED
Sitting on incline bench cable rope pullovers 75 x 12
90 c 12
105 x 12

Hammer strength shrug 2-sec hold
4 plates x 15
6 plates x 15
8 plates x 15

[Brett Wilkin]

Strung together two solid lifts with shoulders and back the last couple days. My shoulder workout was the first one since aggravating my rotator cuff so I kept with controlled lighter pressing but pumped the volume on raises as well. Here it was:

Shoulders 2/14

Reverse pec-deck
135 x 20
195 x 15
225 x 15
RP 255 x 15/12/10

Hammer strength seated shoulder press
2 plates x 20
4 plates x 10
6 plates x 10
8 plates x 8
10 plates x 8 all out

Seated DB side raises
35s x 15
40s x 12
40s x 12
PAIRED
Standing DB side swings
80 x 15
80 x 15
80 x 12

Smith machine seated military press slow eccentric
2 plates x 15
4 plates x 15
6 plates x 15

Cable rope between legs front raises
75 x 15
90 x 12
90 x 12

Lying on floor row cable lateral raises
45 x 15
60 x 12
60 x 12

[Brett Wilkin]

Hey Joshua-

Thank you brother. My cardio at the moment is 20min at 5x a week. We just put this in a few days ago as it was getting extremely hard for me to eat because I have no appetite whatsoever. So Matt wrote be a new diet plan reducing food and implemented cardio which I was previously doing one structured. This will serve as a kind of reset and the goal is to get my hunter back so can do another push back up over 270.

[Brett Wilkin]

I have talked with Matt today about how poor my appetite has been and we have decided to do a little mini-cut to get me sensitive and hungry again to try and push past this 270 weight wall. So over the weeks to come I will be on fewer calories with a purpose and will be leaning up a bit which I am looking forward to doing a reset to keep pushing up. Here is what hamstrings looked like today:

Hamstrings 2/12

Standing calves raises
5 sets x 12-15 increasing weight

Seated leg curls machine
195 x 15
225 x 12
285 x 12
285 stack + 35 x 10
RP 285 stack + 35 x 10/6/4

SL lying leg curl heavy pin loaded
50 x 10
60 x 10
60 x 10

Leg press wide and high stance dead stops
8 plates x 15
12 plates x 15
16 plates x 15
20 x 15

DB lying leg curls
50 x 15
55 x 12
55 x 12

Pit shark RDLs
2 plates x 15
4 x 15
6 x 15

[Brett Wilkin]

Strung 2 really good training sessions together with yesterday being back/bis and today strictly hamstrings. Body is sore and fulfilled so will have tomorrow be a rest day for me. With my training I don’t set specific rest days typically. I go off how my body feels and how my training sessions have been doing. I’m not saying there is a right and wrong decision on how to incorporate rest days I am just letting you know How I proceed. Here is what back and bi looked like yesterday:

Back & Bi 2/11

Cable lat pull downs lat activation
4 sets x 15 reps

Cable rope pullovers
3 sets x 10-15 reps

Head resting on bench bentover DB Jansen rows
75 x 15
85 x 12
95 x 10
105 x 9 all out

SA pendulum row machine
3 plates x 12
5 plates x 10
5 + 35 x 10

Bentover smith machine rows undergrip
4 plates x 15 x 3 sets

SA hammer strength bicep preacher curl
35 x 15
45 x 12
55 x 10
65 x 10

Standing cable strict curls
60 x 15
75 x 15
105 x 12
120 x 10
135 x 10

Standing SA Hercules cable curls
30 x 15
45 x 15
45 x 12

Hanging leg raises
4 sets x 15-20 reps

[Brett Wilkin]

Like I’ve been saying in my previous workout posts I took the last 10 days off from pushing exercises due to some rotator cuff discomfort. Today I trained that first push day and was cautious throughout only training at about 80-85% max weight efforts but I was extremely happy with the end goal of no pain and discomfort. This break allowed me physically and mentally to get back prepared for pushing big weights ahead. Just some advice for maybe some of you out there dealing with injuries.

Push day testing out shoulder

Hammer strength incline press

Pec-deck

Flex flat press machine

Cable incline fly’s

Standing DB lateral raises

Standing SA BB lateral raise

High incline hammer strength machine

Bamboo ball pressing exercises rehab

[Brett Wilkin]

Hit legs today which I had to change some things from the start but ended up being a productive session. Once I got going and warming up I could tell my knees were still very sensitive and hurting from the heavy loads last leg session. Everything felt extremely raw and knee pain whenever I was approaching the heavy sets I usually try to beat. So I decided to backoff the weight and focus on more controlled reps and challenging the muscle that way as my knees didn’t bother me as much on the lesser weights. This also allowed me to get more “main exercises” in with hack squats into front squats into leg press at a pretty fast rate. This was a good change of pace workout and left me sore now.

Legs 2/9:

Hip supported hack calves raises
4 sets x 10-15
RP set with 6 plates

Quad extensions prime plate loaded
1 plate x 20
2 x 20
4 x 15
6 x 20
1 and 1/2s at 4 plates x 12

Lying leg curls pin loaded heavy
80 x 12
100 x 10
110 x 10
RP 90 x 10/8/6

Cybex hack squat
2 plates x 15
6 plates x 12
10 plates x 8
14 plates x 6(stopped because knees hurt)
Backoff pause in hole 8 plates x 17

Smith machine front squats
2 plates x 15
4 plates x 15
6 plates x 12

Leg press close quad stance
6 plates x 20
12 x 20
16 x 20

Adductors machine leaning back
130 x 15
130 x 12
150 x 12

[Brett Wilkin]

Today I filmed a back session to be brought to the site here. Focused this session on showing some difference exercises that are variations of the common rows, pullovers, etc that you could use in your programming for a mix up still pushing the intensity. The exercises looked like this:

SA lat pull downs

Close grip bentover cable pullovers

EZ-bar undergrip bentover rows

Magnum plate loaded machine rows

Close grip cable pull downs

Barbell rack pulls

Assisted pull-ups

[Brett Wilkin]

Since I am still rehabbing my rotator cuff from last week I decided not to do any shoulder or chest training this week. With that said I just filled the last 2 days with 45min sessions of biceps/abs one day and tricep/abs the other. The focus this week is legs and back days and getting plenty of rest and rehab on the shoulder. Today I did hamstrings and this is what it looked like:

Hamstrings 2/7:

Standing calves raises
5 sets x 10-15 increasing weight

Seated leg curl machine
180 x 15
225 x 12
255 x 10
285 x 10
PAIRED
SL lying leg curl pin loaded
50 x 10
50 x 10
50 x 10
50 x 10

Bear squat machine high and wide stance
4 plates x 15
8 plates x 12
12 plates x 10

STanding SL leg curl slow and controlled
50 x 12
60 x 10
70 x 10

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

Walking lunges bodyweight
3 sets x 10 reps

[Brett Wilkin]

I tweaked my left shoulder rotator cuff a little bit this past Friday so I have decided to take this week off from any type of pushing exercises. At this point it’s better to be safe than sorry so going to give my shoulder some time off. So today I hit a back session hard with a great outcome. Hers is what it looked like:

Back 2/4

Cable lat pull downs
4 sets x 15-20

DB bentover SA rows
110 x 12
130 x 10
150 x 10
170 x 13 all out

Chest into incline bench backwards DB Jansen rows
80s x 12
90s x 10
100s x 10

Pendulum undergrip row plate loaded
6 plates x 12
6 + 25s x 12
8 plates x 10

Undergrip pulldown plate loaded machine
3 sets x 10-15 reps

Cable floor rows close grip
135 x 12
185 x 10
255 x 12 all out

Hammer strength plate loaded shrug
4 plates x 20
6 plates x 20
8 plates x 15

[Brett Wilkin]

Leg day today with some fellow competitors so really pushed the envelope and challenged each other. Here is the sequence of events:

Legs 2/2

Hip supported calves raises
4 x 15-20

Quad extensions plate loaded prime
2 plates x 20
4 plates x 15
5 plates x 15
7 plates x 18 all out
Backoff 3 plates x 15 w/ 3 sec negative

Lying leg curls
4 sets x 10-15 increasing weight

Arsenal strength pendulum squat
1 plate x 15
2 x 12
4 x 10
6 x 6
7 plates x 13
Backoff 3 plates x 15 with slow eccentric and pause in the hole

SL standing leg curl
50 x 12
60 x 12
70 x 10

Leg press quad stance burnouts
3 sets x 15-20 reps increasing weight

[Brett Wilkin]

Completed hamstrings today with the wifey as she is starting prep for the competition season ahead and that is one of her main focuses so I pushed her through a good one. Here is what we completed:

Hamstrings 1/31

Seated leg curls
165 x 15
210 x 12
255 x 12
285 x 10
285 x 9 all out

SL lying leg curl machine
50 x 10 for 3 sets

Leg press wide and high slow eccentric
6 plates x 15
10 plates x 15
12 plates x 15
16 plates x 15

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

Sumo stance free motion squat machine slow
140 x 12
220 x 12
300 x 12

Adductor machine
130 x 15
150 x 15
170 x 12

Light stiff leg dead’s on pot shark belt squat
3 sets x 15 reps

[Brett Wilkin]

Joshua, Liam-

Yes For sure I will be adding that to the new “diet” tab under my profile here soon.

[Author]

Posts