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
On this Friday morning I knocked out a quit upper chest, shoulder, and tricep session. I had some time between clients and just opted to get my training out of the way. Things felt rather good, and I really cranked the pace on this on. A good pump, and some more baby steps forward.
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) Slight Incline DB Bench Press
Worked up to a hard set of 12
B1) Decline Press Machine
1x10
1x8
1x6; then 2 drop sets
C1) Wtd Dips
3x12; then 1 drop set
D1) Seated Cable Flys
3x15
D2) Cable Chest Press
3 sets, at the same weight above
E1) Seated Bent Over Rear Delt Raises
4x20
F1) Seated Lateral Raises
4x10
F2) Barbell Front Raises
3x10
G1) Rope Pressdowns
5x12-15