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 was another early morning training session with Adrian. This one was a bit quicker than normal as we both had some obligations in the late morning we needed to attend to. It was still a really good pump, and the supersets really set a good tone for overall volume of work and just keeping the pace going back and forth for us. Shoulder training is finally starting to grow on me. I might begin to sprinkle some shoulder work in on Sunday's as well with my tricep work after benching, but we'll just see how the recovery process goes before doing that. I'll also make that decision as the fat keeps coming off and we see where I might need a bit more work to fill out some lagging areas, but shoulders seem to be doing well with 2 back days and ample pressing throughout 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) Machine Chest Press
4x12; then 2 drop sets on last set
B1) Slight Incline DB Bench Press
4x10
C1) Seated Cable Flys
3x15
C2) Push Ups
3x15
D1) Reverse Pec Dec
4x15+10 partials
E1) Lateral Raises
3x15
E2) DB Front Raises
3x10
F1) Rope Cable Pressdowns
4x12-15
F2) Bench Dips
4 sets, max reps