After coming off my best meet performance of my career, I am now taking some time to focus on competing in bodybuilding over the spring of 2017. My nutrition coaching is through Cliff Wilson, and I have not yet determined the shows I'm competing in at this time.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com
Thursday was more of my bodybuilding based leg day. This is going to be more of a quad based training day, but there will still be some hamstring work thrown in. I really like doing some leg curls at the front a la Meadows style. I feel like it just does a great job of getting me ready to crush the rest of my lower body and ease into things. Plus, with my emphasis being on the quads here on this day, I feel that if I can fatigue my hamstrings some, my quad will be forced to pick up their role in things like the leg press, lunges, etc later in the session. I rounded it out with some calf work, which totally crushed me even though I still tried to keep the volume and work on the lighter end. I'll have to get creative next week since I won't be training at the gym on this day via Thanksgiving. A good one though.
Items Used in this Training Session
Warm Up
Bike - 5 min
A1) Seated Leg Curls
4x10
B1) Leg Press
Sets of 8, up to a top set of 8 with 8 plates per side
C1) Single Leg Seated Leg Press
3x8 per leg
*No true lockout, keeping tension on the quads*
D1) Leg Extensions
5x15
E1) DB Stiff Leg Deadlifts
3x12
*Toes were elevated to get a better stretch in the hammies*
F1) Seated Calf Raises
1x15
1x12
1x10
G1) Seated Calf Machine
1x10
1x15
1x20