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.comFriday I kicked off my day with some shoulder and arm work. After taking Thursday off for some extra rest, I wanted to get a good gym bro pump. I used some fun and different intensity techniques to really make the session move quick, but get an awesome pump to end the day. Looking forward to getting back under the bar on Saturday!
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) Lateral Raises 4x15 + 10 partials
B1) Reverse Pec Dec 1x30 1x25 1x20 1x15
C1) High Incline Press Machine 4x10
D1) Single Arm Pressdowns 4x8-12 per arm D2) Single Arm Overhead Tricep Extensions 4x6-10 per arm
E1) Mechanical Extended Set Bicep Curls 3 sets, max reps in each position (4 positions) *For these, set up an incline bench, and use four different positions, increasing the incline after failure. This was a wicked bicep pump and I was smoked after this!*
