After sustaining multiple low back issues the past year, and coming off a terrible showing at the XPC Bench Bash, I'm now focused on training to improve my body and mind as I prepare for my wedding in June. I hope to be back on the platform towards the end of 2018.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Had just a little bit of time in the evening to get some training in, so I got in some shoulder and arm training to make up for what I missed on Friday. The swole was real. I did my best to crank this out over the course of an hour. Needless to say the shirt splitting pumps were good.
Items Used in this Training Session
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) Band Reverse Pec Dec
3x25
B1) Banded Lateral Raises
4x15
C1) Seated Overhead Press
Worked up to 155x8
D1) Pressdowns
2x15
2x12
1x10; then 2 drop sets
E1) Zig Zag Bar Overhead Tricep Extensions
3x12
F1) Barbell Curls
4x8; then one drop set
F2) Cable Curls
4x8; then one drop set
G1) Reverse DB Curls
3x20