After having set an all-time PR on my equipped bench press with 457lbs, I'm taking the next 12-16 weeks to focus on hypertrophy training. My wife is beginning to diet to do a show within the next year, so I'm shifting this time to join in her footsteps for support. I'm hoping to compete again before the end of 2019.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday for July 4th, the gym had modified hours, and we were pretty slow. We probably will no be operational next year seeing how the past two years have gone with this. We've done our best to give people a chance to come train, but it looks like it's not really in our interest much to be open. Anyways, I decided to get some quality arm training in and have a bro day, then spend the evening with my lovely wife. A pretty decent day.
Items Used in this Training Session
Warm Up Tons of PRI Based Stuff
A1) EZ Bar Reverse Curls 4x12
B1) Hammer Curls 4x12
C1) DB Preacher Curls 3x8 per arm; then 2 drop sets per arm
D1) Single Arm Pressdowns 4x20 per arm
E1) DB Skull Crushers 4x20
F1) Dip Machine 3x8; then two drop sets
G1) Hanging Leg Raises 5 sets, max reps G2) Seated Calf Raises 5x10
