After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comFriday afternoon I got in some shoulder and arm training with Adrian, as well as a few visitors from ISU that swung by to get in a training session. It was a good day to catch up and just have some training and chat about stuff going on. I'd like to say the training was more eventful, but it was just pretty much a straight up regular day.
Items Used in this Training Session Fat Bar
Warm Up Lateral Raises DB Overhead Press Rear Delt Raises DB Bench Press DB Flys DB Skull Crushers DB Rows DB Curls 15 each
A1) Lateral Raises 5x10
B1) Rear Delt Swings 3x30
C1) Arnold Press 4x10
D1) V-Bar Pressdowns 5x10 D2) DB Curls 5x8 D3) Bench Dips 5 sets, max reps
E1) Fat Bar Curls 3x8-10 E2) Bodyweight Skull Crushers 3 sets, max reps E3) Hammer Curls 3x12
