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.comTuesday I ended up getting in my chest, shoulder, and tricep training that I normally would on Wednesday. I knew that on Tuesday evening I would be going to Indy with Adrian for a date, and therefore I wouldn't be able to get in my normal dynamic effort day. So I bumped my day up, and my DE day back to make things fit my schedule a bit more. While training at 6am was not my favorite, once I got going and the blood moving around I was doing pretty good. I really hated to move my training around, but I was thankful I was able to get things accommodated and make it work. Buca di Beppos was great with the lady friend as well. Wine, pasta, beautiful women, and a day at the art museum is certainly a good day by me.
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 Incline DB Bench Press Multiple Sets of 10 to warm up a little extra this day 80's x 10 90's x 10 100's x 10
B1) Incline Press Machine 3x8; followed by a drop set
C1) Cable Press Machine 1x20 1x15 1x12 - Held the contracted position for 15 seconds on the last rep *This machine is rather interesting. It's made to use for seated cable flys, but with the seat set a little lower than normal, it makes for a great pressing variation with a wicked pec contraction*
D1) Dips 2 sets, max reps
E1) Reverse Pec Dec 3x35
F1) Lateral Raises 3x10 F2) Seated Overhead Press Machine 3x10
G1) DeFranco Pull Aparts 3 sets, max reps
H1) Rope Pressdowns 1x15 2x12
I1) Seated Tricep Extension Machine 3x12 + a 30 second stretch on the last rep
