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's training was another quick one in the afternoon with Adrian. We both had to work, but wanted to train together, so we kind of had to push the pace and have a number of supersets to get things in. The pump was really good due to that, but otherwise it was a pretty simple training day in terms of exercises and layout. The back is still doing really well, and it gave me no issues on this day at all (as it really shouldn't considering I don't need it do any of the movements). My shoulders seem to be showing some better detail now, so the drop in carbs is beginning to pay off.
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 Decline DB Bench Press
Work up to a top set of 12; then 25% of that for max reps (separate set)
B1) Incline Press Machine
4x10; then two drop sets on last set
*Slowly ramped the weights up here*
C1) Seated Cable Flys
3x15
D1) Cable Rear Delt Flys
4x15
D2) Lateral Raises
4x12
E1) DB Front Raises
3x15
E2) DB Overhead Press
3x12
F1) Overhead Cable Tricep Extensions
4x15
F2) Dips
4 sets, max reps