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.comOn Tuesday I opted to mix things up a little bit. I started to train my triceps a bit more with a total of three sessions per week, with this being the second one. This is more for volume and getting a good pump, where on max effort days I'm more worried about a few good hard sets, then tons of blood flow for recovery. My next day will be on Friday, just for some stimulation while leaving reps in the tank. Back work on this day stayed rather similar to what I have been doing for a few months now.
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) High Row Machine 4x10
B1) Neutral Grip Lat Pulldowns 4x10, then a drop set on the last set
C1) Chest Supported Row Machine 4x8 *On these I kept my elbows higher than normal to fry my upper back.*
D1) Seated Face Pulls 4x12 *Stayed seated made these much harder and I was working on a really good back contraction.*
E1) V-Bar Pressdowns 4x10-12
F1) Incline Tate Press 3x10-12
G1) Dip Machine 3x15
