Now that I've given my body some rest after the APF Summer Bash, I'm running an off season training cycle, where my goal is to build upon my healthy movement, and hopefully hit the platform raw, full power in late 2017 or mid 2018, and rack up another 10x bodyweight total.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThis particular Monday I got in some back and bicep training at the rec. Nothing overly crazy, just some solid work. A really good back and lat pump, and finally some good quality bicep work to have some fun.
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) Single Arm Seated Cable Rows 4x10 per arm
B1) Low Row Machine 4x8
C1) Lat Pulldowns 2x15 2x12
D1) Rope Straight Arm Lat Pulldowns 3x15 *I used two rope attachments for these.*
E1) Barbell Curls 4x10
F1) Preacher Curl Machine 3x12
G1) Seated Calves 4x10+10+10 *For each set I did 10 reps, 10 partials out of the bottom, and a 10 second hold at the top.*
