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.comAnother pretty brutal leg day training. It started off good and strong, but by the time I got through the leg presses, I was cashed. My quads felt like balloons, and I really pushed the pace on this particular session as I was squeezing it in for the day. Really fun work for the day, but the drive to Indy to coach in the evening was not so fun.
Items Used in this Training Session
Warm Up PRI Breathing Work - 5 min Hip Flexor Stretch - 30 sec per leg Leg Swings (forward and side to side) - 10 each Single Leg RDL - 10 per leg Bulgarian Split Squat - 10 per leg Goblet Squat - 10 Standing Band Crunch - 15
A1) Lying DB Leg Curls 3x15 *Setting the bench on a slight incline really helps with the contraction on these*
B1) Horizontal Hack Squat Sets of 10 reps, up to a top set of 10 reps; then four drop sets using a close stance
C1) Leg Press 3x60 sec *This was a great, but brutal idea. I was basically spent after this.*
D1) Leg Extensions 4x12
E1) Seated Leg Curls 3x15
F1) Seated Calf Raises 5x12-15
