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.com
Friday 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