Now that I've given my body some rest after the APF Summer Bash, I've began to have some medial knee pain in my right knee. I'm still training hard, but I'm focusing on keeping my low back healthy and addressing my knee issues as well. The goal for 2017 is to end the year completely healthy and have a solid base to build a real training cycle on.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comAfter a long weekend of traveling for the powerlifting meet and working, I was able to get back in the gym and get some more hypertrophy work in. Just another solid training session and focusing on getting good work in between clients. PT seems to be going well so far, so that's excellent news. I've got another appointment for Wednesday, so hopefully I'm making some kind of progress at the two weeks in point. Really fun training session for the day, though.
Items Used in this Training Session
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Lat Pulldowns 3x10 *I used dual handles for these for a better lat contraction.*
B1) High Row Machine 4x8 *I used a wider grip than normal by grabbing the metal aspect of the machine instead of using the handles.*
C1) Seated Cable Rows 4x8
D1) Dip Machine Shrugs 3x12 D2) DB Shrugs 3x10 *The rec center doesn't have DB's that go heavy enough, so I used a little pre-exhaust to increase the intensity a bit.*
E1) EZ Bar Reverse Curls 4x15
F1) Barbell Curls 4x10 *I performed these with a one and half rep, so one full rep, then one partial is one rep.*
G1) Seated Calf Raises 4x15 G2) Ab Machine 4x15
