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.comMonday's back training was crammed, and therefore the pace and exercise selection was limited to what I thought could help me get things done effeciently. I would have liked to have a bit more time, but with the holidays rolling around the corner, I just didn't have the time. I also went to watch a Purdue basketball game with Adrian that evening, so things were extra packed.
The low back got adjusted as well, and I was really out of wack. I'll be going back in on Tuesday to get adjusted again, and then go from there. After the adjustment, I felt much, much, better. But still things to be done.
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) Seated Cable Rows (Pronated) 4x10
B1) Low Row Machine Work up to a top set of 10, then two drop sets
C1) Neutral Grip Lat Pulldowns 4x10-12
D1) DB Pullovers 3x15
E1) Chin Ups 3 sets, max reps
F1) Preacher Curl Machine 4x10-12
G1) Run the Rack Seated DB Curls 25's and down
H1) Reverse Curls 2x20
