After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comFriday afternoon was just a simple chest, shoulder, and tricep day in the garage. I'm going to try and bounce back and forth between training at the rec and in the garage for these sessions - as I've got some stuff that I really like to use, but it's also nice to be able to use some machines here and there.
Items Used in this Training Session Mini Bands
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) Decline DB Bench Press Worked up to a hard set of 15
B1) Incline Bench Press 165x8 175x8 185x8 205x8
C1) KB Flys 3x12 C2) Deficit Push Ups 3 sets, max reps
D1) Band Reverse Pec Dec 4x15
E1) Lateral Raises 4x10 E2) DB Front Raises 4x10
F1) Pressdowns 4x10-12 F2) Bench Dips 4 sets, max reps
