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.comWednesday's training session was packed with volume! I loaded up on the supersets to keep the training intensity moving throughout the whole session and try to get a really good pump. By the time I was done, I felt like my arms and shoulders were going to explode. For reference, this training session barely took more than an hour after a brief warm up. I feel like I'm doing a great job of dialing in some of the details, but it's now just time to keep at it. As the food keeps getting lower, I suspect that I'll need to trim the volume down a bit, but with 270 grams of carbs still, I can keep pushing it for now.
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) Neutral Grip DB Bench Press 3x10
B1) Incline Press Machine 4x6 *Slowly ramped the weights up here*
C1) Decline Press Machine 3x12; then 2 drop sets on the last set
D1) Fly Machine 3x15-20
E1) Cable Rear Delt Flys 3x12-15 E2) Rear Delt Raises 3x12-15 *This was a brutal superset!*
F1) Barbell Front Raises 3x12 F2) Lateral Raises 3x12
G1) Supinated Pressdowns 4x12 G2) Overhead Cable Tricep Extensions 4x10-12
