![Bodybuilding Day: Legs and a New Puppy - Denali! [PICTURE]](http://elitefts.com/cdn/shop/articles/bodybuilding-alternatives_7abec5f3-3b96-4c06-98bd-c3ff0b045e4f.jpg?v=1761796191&width=700)
After coming off my best meet performance of my career, I am now officially a beat up powerlifter. I'm having some minor low back issues that I'm working on mending up, and then I'll begin to find a competitive option. My goals for 2017 are to compete in a bodybuilding show and also get back to the platform 100% healthy.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.comThursday I got in another awesome leg training session with Adrian. The leg pump was real. The other cool exciting news was that I went to go pick up my new puppy, Denali, a Bernese Mountain Dog. He's already getting comfortable around the weights and is a total ham. Expect to see lots of lovely pictures :)
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) Single Leg Leg Curls 4x10 per leg; then one drop set
B1) Horizontal Hack Squat Worked up to a top set of 10; then did a challenge set of 15 with it
C1) Close Stance Leg Press 4x25
D1) Bulgarian Split Squats 3x10 per leg *On these I used a nice slow tempo.*
E1) Cable Pull Throughs 3x20 E2) Reverse Treadmill Push 3 x swole
F1) Calf Machine 4x8-12
G1) Abduction Machine 2x20 G2) Adduction Machine 2x20
