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.com
Nothing really all that exciting from Monday's back and bicep training. There was a ton of volume though. As my body has grown to be able to recover and handle to work loads, I've found some fun ways to superset and sequence some things. I think my biceps are seeing some great progress as they look leaner and the pumps I'm getting are improving from week to week. Really cranking these days out, and Monday has become one of my favorite training days of the week.
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) Lat Pulldowns
8 sets, varying grips
2 Normal, 2 Wide, 2 Supinated, 2 Neutral
*I just used the same weight on all 8 sets, and made sure I was getting between 8-15 reps*
B1) Chest Supported Rows
5x8
C1) Low Row Machine
4x10
*New machine for me to use, but really like how it hit my traps and upper back.*
D1) DB Chest Supported Rows
3x10-12
D2) DB Shrugs
3 sets, max reps with DB's from the chest supported rows
E1) Straight Arm Lat Pulldowns
3x15
F1) EZ Bar Curls
5x10
G1) Hammer Curls
5x10
G2) Preacher Curl Machine
5 sets, max reps
*I just kept a light weight on the machine and went to town*
H1) Seated Calf Machine
4x15