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.comSunday was quite the doozy of a day. I was incredibly busy, and for the first time in over three years, I actually had to cancel our normal training time for the day. If there is anything I've gotten drastically better at over the past year or so, it's finding balance and when to push and pull in certain places.
To make a long story short, Adrian asked me to attend church, family lunch, and then go horseback riding with her. Given all the little things shes done with/for me over the past few months, it's the least I can do. And I've actually been wanting to go horseback riding with her, since I hadn't been since I was a kid. Everything went awesome, and I'm glad I pushed my training back to go spend my day with someone else and enjoy their passion with them. Granted my ass was killing me from riding a horse for nearly three hours, but I still managed to squeeze my training in at 8pm at night too.
The training summary...my triceps hated me. But it was a good and quick one that was safe thanks to the pins and no spotters for the day. I also got my nutrition plan from Cliff this day as well, and will be posting info on that in the next log post.
Items Used in this Training Session Mini Bands Chains EZ Loaders Shoulder Saver Pad (Red)
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) Medium Grip Pin (#2) Floor Press vs Quad Mini Bands 45x6 45x6 - add bands 95x6 135x6 155x6 175x6 195x6 215x6 - PR 190x8 195x8 - PR
B1) Close Grip Floor Press 135x5 195x5 215x3x8
C1) EZ Bar Skull Crushers vs 3 Chains Per Side 3x10; then two drop sets pulling one chain per side
D1) Close Grip (Red) Shoulder Saver Bench Press 145 for 3 sets of max reps; 27, 17, 17
E1) Rolling Tricep Extensions 100 total reps E2) Band Face Pulls 100 total reps
