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 I got in an early morning training session with Adrian, as she wanted to tag along for some fun training. I'm sure she probably hated me the next day after this one. Overall a pretty quick training session though. Lots of really good shoulder work, and while I used to hate training my shoulders, it's becoming a body part that is fun to train now that I know some different ways to approach things and mix up the training (got give thanks to people like Meadows, Shelby, Skip, and Dugdale for this).
The nutrition part of the program so far has been awesome. Cliff has me eating way more food than I'm used to in attempts to get my metabolism working in my favor, but right now some days trying to choke down all this healthy, volumus food, with the meal consistency is tough. I know I'll miss that food as the days come later in prep, but eating right now has been just as much work as training. On the other hand, my training has felt amazing because of it!
Items Used in this Training Session Mini Band
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) Decline Press Machine Sets of 8 reps, up to a top set of 8 reps
B1) Incline DB Bench Press 90's x 4x10
C1) Slight Incline, Pronated DB Flys 3x20
D1) Dips 3 sets, max reps *I really controlled the tempo on these more than normal, trying to squeeze my pecs hard at the top.*
E1) Reverse Pec Dec 4x12-15 E2) Band Pull Aparts 4 sets, max reps
F1) Lateral Raises 4x10+10 partials per set F2) Band Front Raises 4 sets, max reps
G1) Dip Machine Pressdowns 4x12 *I used the part of the machine where your knees would go, and pressdown, keeping the elbows in tight.*
H1) V-Bar Pressdowns 3x12-15 H2) Overhead Rope Tricep Extensions 3x12-15
