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 I got to train some back and biceps in the garage, and ironicaly enough it was freaking 60 degrees here in Indiana, so I got to have the garage door up. It was a pretty good solo training session, focusing on some good contractions and just using some of the fun stuff that I have an don't get to use on the volume based day that I have set up. Pretty simple day, but a good, fun session. I was surprised at how hard the calf work was that I threw in at the end.
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) DB Rows 3x12 per arm; then 1 drop set per arm
B1) Seated MAG Grip Cable Rows 4x15
C1) Wide Grip Lat Pulldowns 4x12-15
D1) Band Straight Arm Lat Pulldowns w/ Rope 3x20 D2) Band Rows w/ Rope 3x10
E1) Cable Shrugs 3x20
F1) Axle Bar Curls 4 sets, max reps
G1) Crossbody Hammer Curls 3x10 per arm
H1) Cable Curls 3x15; plus 1 drop set on the last set
I1) Single Leg Calf Raise 5x20 per leg with bodyweight (going back and forth with minimal rest)
