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 evening I got in a late chest, shoulders, tricep session. Just really cranked the volume and tried to mentally check out for the evening. A really good pump, and fun evening. I'm ready to get back to some heavier lifting, but with about 2 months to go until my wedding, I'm doing my best to hold off the best I can.
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) Neutral Grip Chest Press Machine
Worked up to a hard set of 8
B1) Incline DB Bench Press
4x10-12
C1) Machine Flys
5x10
C2) Push Ups
5 sets, max reps
D1) Reverse Pec Dec
4x15
E1) Single Arm Overhead Press Machine
4x5/4/3 per arm
F1) Dual Handle Pressdowns
4x15
G1) DB Skull Crushers
4x8-12
H1) Dips
3x15
H2) Calves
3x12