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

Wednesday I got in an early morning training session with Adrian, as she wanted to tag along for some fun training. I'm sure she probably hated me the next day after this one. Overall a pretty quick training session though. Lots of really good shoulder work, and while I used to hate training my shoulders, it's becoming a body part that is fun to train now that I know some different ways to approach things and mix up the training (got give thanks to people like Meadows, Shelby, Skip, and Dugdale for this).

The nutrition part of the program so far has been awesome. Cliff has me eating way more food than I'm used to in attempts to get my metabolism working in my favor, but right now some days trying to choke down all this healthy, volumus food, with the meal consistency is tough. I know I'll miss that food as the days come later in prep, but eating right now has been just as much work as training. On the other hand, my training has felt amazing because of it!

Items Used in this Training Session
Mini Band

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) Decline Press Machine
Sets of 8 reps, up to a top set of 8 reps

B1) Incline DB Bench Press
90's x 4x10

C1) Slight Incline, Pronated DB Flys
3x20

D1) Dips
3 sets, max reps
*I really controlled the tempo on these more than normal, trying to squeeze my pecs hard at the top.*

E1) Reverse Pec Dec
4x12-15
E2) Band Pull Aparts
4 sets, max reps

F1) Lateral Raises
4x10+10 partials per set
F2) Band Front Raises
4 sets, max reps

G1) Dip Machine Pressdowns
4x12
*I used the part of the machine where your knees would go, and pressdown, keeping the elbows in tight.*

H1) V-Bar Pressdowns
3x12-15
H2) Overhead Rope Tricep Extensions
3x12-15