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.comOn this Tuesday I got in some more back and bicep training. I'm slowly starting to ramp up some of the volume as I build back into some good training. This is one of the few days that I train after a long work day, so this day will almost always be by feel. I'm coming in with a plan, but I know right now I just need to listen to my body. I was feeling rather good on this particular day, so I just kicked things up a notch as much as I could.
Items Used in this Training Session Econo Core Blaster T-Bar Handle Spud Ab Strap Monster Mini Band
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) T-Bar Rows 3x10; then two drop sets on the last set
B1) DB Rows 4x8-10 per arm
C1) Spud Strap Lat Pulldowns 4x10
D1) MAG Grip Seated Cable Rows 3x12
E1) KB Pullovers 3x15
F1) Barbell Curls vs Band 3x8 F2) Barbell Curls 3x8
G1) Incline DB Curls 3x10 G2) Band Curls 3 sets, max reps
