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

Tuesday 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