{"id":1234,"date":"2015-12-19T20:48:10","date_gmt":"2015-12-19T20:48:10","guid":{"rendered":"https:\/\/www.mvp-athletics.com\/blog\/?p=1234"},"modified":"2016-07-27T20:02:57","modified_gmt":"2016-07-27T20:02:57","slug":"leg-training-december-19-2015-log","status":"publish","type":"post","link":"https:\/\/www.mvp-athletics.com\/blog\/?p=1234","title":{"rendered":"Leg Training &#8211; December 19, 2015 #log"},"content":{"rendered":"<p>\u2022 <strong>Seated Leg Extensions<\/strong> 4&#215;10-15<br \/>\nWarmup (hold at the top of the rep for 2-3 seconds)<\/p>\n<p>\u2022 <strong>Smith Machine<\/strong>\u00a0<strong>Squats (all done with controlled negatives)<\/strong><br \/>\n-Set 1 135\u00d712 (rest\/pause at the bottom for 2-3 seconds)<br \/>\n-Set 2 225\u00d710<br \/>\n-Set 3 275\u00d710<br \/>\n-Set 4 315\u00d79<br \/>\n-Set 5 365\u00d75<br \/>\n-Set 6 225\u00d710<\/p>\n<p>\u2022 <strong>Hack Squats<\/strong> (machine weight 150lbs) *all reps are full range of motion to the bottom<br \/>\n-Set 1 290\u00d710<br \/>\n-Set 2 330\u00d710<br \/>\n-Set 3 465\u00d710<br \/>\n-Set 4 240\u00d710<\/p>\n<p>\u2022 <strong>Seated Hamstring Curls<\/strong> 4&#215;10-12<br \/>\n+ Superset: <strong>Back Extensions<\/strong> w\/25lb plate held at the chest 4&#215;10<\/p>\n<p>\u2022 <strong>Sissy Squats<\/strong> 4&#215;10-12<br \/>\n+ Superset: <strong>Roman Deadlifts<\/strong> (aka Stiff Legged Deadlifts) 4&#215;10<\/p>\n<div id=\"fb_share_1\" style=\"float: left; margin-left: 0px; margin-top: 5px;\"><a name=\"fb_share\" type=\"button_count\" share_url=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1234\" href=\"http:\/\/www.facebook.com\/sharer.php\">Share<\/a><\/div><div><script src=\"http:\/\/static.ak.fbcdn.net\/connect.php\/js\/FB.Share\" type=\"text\/javascript\"><\/script><\/div>","protected":false},"excerpt":{"rendered":"<p>\u2022 Seated Leg Extensions 4&#215;10-15 Warmup (hold at the top of the rep for 2-3 seconds) \u2022 Smith Machine\u00a0Squats (all done with controlled negatives) -Set 1 135\u00d712 (rest\/pause at the bottom for 2-3 seconds) -Set 2 225\u00d710 -Set 3 275\u00d710 -Set 4 315\u00d79 -Set 5 365\u00d75 -Set 6 225\u00d710 \u2022 Hack Squats (machine weight 150lbs)&#8230; <\/p>\n<p><a class=\"teaser-more\" href=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1234\">Continue Reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":849,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,4],"tags":[],"class_list":["post-1234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-legs","category-training-routines"],"_links":{"self":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1234","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1234"}],"version-history":[{"count":1,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1234\/revisions"}],"predecessor-version":[{"id":1235,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1234\/revisions\/1235"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/849"}],"wp:attachment":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}