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's training was another quick one in the afternoon with Adrian. We both had to work, but wanted to train together, so we kind of had to push the pace and have a number of supersets to get things in. The pump was really good due to that, but otherwise it was a pretty simple training day in terms of exercises and layout. The back is still doing really well, and it gave me no issues on this day at all (as it really shouldn't considering I don't need it do any of the movements). My shoulders seem to be showing some better detail now, so the drop in carbs is beginning to pay off.
Items Used in this Training Session
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) Slight Decline DB Bench Press Work up to a top set of 12; then 25% of that for max reps (separate set)
B1) Incline Press Machine 4x10; then two drop sets on last set *Slowly ramped the weights up here*
C1) Seated Cable Flys 3x15
D1) Cable Rear Delt Flys 4x15 D2) Lateral Raises 4x12
E1) DB Front Raises 3x15 E2) DB Overhead Press 3x12
F1) Overhead Cable Tricep Extensions 4x15 F2) Dips 4 sets, max reps
