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
Monday's back and bicep day was awesome. I managed to get a solid night's sleep and came in with some good amount of food in me for some great pumps and energy. If I've learned anything over the past two weeks of working with Cliff, it's that I need to eat more food and carbohydrates in the off season. My training has never felt better, and really while my weight is up, it's likely due to glycogen and water. So hiring someone to help me in this regard has already paid off I think, once I go back to gearing up for some meets. Anyways, quite a bit of volume for the day, and the use of some cool things to get some good contractions. I'm kind of worried the bicep training will start rub off on me though.
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) DB Rows
3x15 per arm
*Super strict on form with these*
B1) High Row Machine
3x10
C1) DB Pullovers vs Mini Band
3x15
*This contraction was REALLY cool.*
D1) Chin Ups
3 sets, max reps
*The chin up station at the rec has an awesome angle, allowing for a contraction I'm not used to.*
E1) DB Shrugs
3x20
*Squeezing at the top for a 2 count*
F1) EZ Bar Curls
4x8
*Using one and a half reps (half out of the bottom)*
G1) Spider Curls
3x12
H1) Rope Cable Curls
3x20; then two drop sets on the last set
I1) Leg Press Calf Raises
2x20
4x15