After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comNothing really all that exciting from Monday's back and bicep training. There was a ton of volume though. As my body has grown to be able to recover and handle to work loads, I've found some fun ways to superset and sequence some things. I think my biceps are seeing some great progress as they look leaner and the pumps I'm getting are improving from week to week. Really cranking these days out, and Monday has become one of my favorite training days of the week.
Items Used in this Training Session
Warm Up Cats & Camels - 10 Quadraped T-Spine Ext - 10 each Band Dislocations - 10 Alternating Band Dislocations - 10 each Band Pressdowns - 15 Band Straight Arm Lat Pulldowns - 15 Band Face Pulls - 15 Single Arm Band Fly - 15 each Band Rows - 15 Band Curls - 15
A1) Lat Pulldowns 8 sets, varying grips 2 Normal, 2 Wide, 2 Supinated, 2 Neutral *I just used the same weight on all 8 sets, and made sure I was getting between 8-15 reps*
B1) Chest Supported Rows 5x8
C1) Low Row Machine 4x10 *New machine for me to use, but really like how it hit my traps and upper back.*
D1) DB Chest Supported Rows 3x10-12 D2) DB Shrugs 3 sets, max reps with DB's from the chest supported rows
E1) Straight Arm Lat Pulldowns 3x15
F1) EZ Bar Curls 5x10
G1) Hammer Curls 5x10 G2) Preacher Curl Machine 5 sets, max reps *I just kept a light weight on the machine and went to town*
H1) Seated Calf Machine 4x15
