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.comHad just a little bit of time in the evening to get some training in, so I got in some shoulder and arm training to make up for what I missed on Friday. The swole was real. I did my best to crank this out over the course of an hour. Needless to say the shirt splitting pumps were good.
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) Band Reverse Pec Dec 3x25
B1) Banded Lateral Raises 4x15
C1) Seated Overhead Press Worked up to 155x8
D1) Pressdowns 2x15 2x12 1x10; then 2 drop sets
E1) Zig Zag Bar Overhead Tricep Extensions 3x12
F1) Barbell Curls 4x8; then one drop set F2) Cable Curls 4x8; then one drop set
G1) Reverse DB Curls 3x20
