Leg Training – September 11, 2016

• Seated Leg Extensions 4×10
+Superset: 1-Legged Leg Extensions 4×10 each leg

• Smith Machine Squats
-Set 1: 135×10
-Set 2: 135×10
-Set 3: 225×10
-Set 4: 285×7
-Set 5: 315×7
-Set 6: 225×10 (last 5 reps rest/pause)
+Superset: Calve Extensions 4x15reps

• Laying Hamstring Curls 4×12
+Superset: Hyperextensions (slow negatives to keep full contraction within the hams/glutes) 4×10

• Leg Press 4×12 (close foot stance)
+Superset: Trap-bar Squats 4×8
+Giantset: Sissy Squats 4×8

Intra-workout Nutrition
• 50g highly branched cyclin dextrin
• 10g glutamine
• 20g amino acids
• 5g creatine
• 40oz water