{"id":1252,"date":"2015-12-29T18:36:59","date_gmt":"2015-12-29T18:36:59","guid":{"rendered":"https:\/\/www.mvp-athletics.com\/blog\/?p=1252"},"modified":"2016-07-27T20:02:29","modified_gmt":"2016-07-27T20:02:29","slug":"leg-training-december-24-2015-log-legday","status":"publish","type":"post","link":"https:\/\/www.mvp-athletics.com\/blog\/?p=1252","title":{"rendered":"Leg Training &#8211; December 24, 2015 #log #legday"},"content":{"rendered":"<p><strong>\u2022 Seated Leg Extensions<\/strong> 4\u00d710-15<br \/>\nWarmup (hold at the top of the rep for 2-3 seconds)<\/p>\n<p><strong>\u2022 Smith Machine Squats<\/strong> <span style=\"color: #808080;\">(I would have done barbell squats, but all the racks were taken, and I am not one to just sit around and wait. Plus smith machine, to me, is just as hard as it doesn&#8217;t allow me to cheat or use my back to press the weight back up. If you know how to use the Smith Machine properly, it can be just as effective as barbell\u00a0squats)<\/span><br \/>\n-Set 1 135\u00d715 (rest\/pause at the bottom for 2-3 seconds)<br \/>\n-Set 2 135\u00d715 (rest\/pause at the bottom for 2-3 seconds)<br \/>\n-Set 3 225\u00d712<br \/>\n-Set 4 275\u00d710<br \/>\n-Set 5 315\u00d710<br \/>\n-Set 6 365\u00d77<br \/>\n-Set 7 315\u00d710<br \/>\n+<span style=\"color: #ff0000;\">Superset<\/span>: <strong>Standing Calf Raise Machine<\/strong> 7&#215;15<\/p>\n\t<video id=\"wp_mep_1\"   width=\"695\" height=\"391\" poster=\"https:\/\/www.mvp-athletics.com\/blog\/wp-content\/uploads\/2015\/12\/ssd3.jpg\" controls=\"controls\" preload=\"none\"  >\r\n\t\t<source src=\"https:\/\/www.mvp-athletics.com\/blog\/wp-content\/uploads\/2015\/12\/20151224_122029.mp4\" type=\"video\/mp4\" \/>\r\n\t\t\r\n\t\t\r\n\t\t\r\n\t\t\r\n\t\t\r\n\t\t\r\n\t<\/video>\r\n<script type=\"text\/javascript\">\r\njQuery(document).ready(function($) {\r\n\t$('#wp_mep_1').mediaelementplayer({\r\n\t\tm:1\r\n\t\t\r\n\t\t,features: ['playpause','current','progress','duration','volume','tracks','fullscreen']\r\n\t\t\r\n\t});\r\n});\r\n<\/script>\r\n\n<p><strong>\u2022 Leg Press<\/strong><br \/>\n-Set 1 12 plates x 15<br \/>\n-Set 2 14 plates x 12<br \/>\n-Set 3 16 plates x 12 (started to feel pain in left quad, near knee insertion)<br \/>\n-Set 4 18 plates x 5 <span style=\"color: #808080;\">(shut the set down. pain started to get increasingly worst after 4th rep, and after the 5th I felt it wasn&#8217;t safe to continue the set)<\/span>.<span style=\"color: #ff0000;\"> *Read here on this topic of<\/span> &#8220;<a href=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1261\">Knowing When to Shut. It. Down.<\/a>&#8221;<\/p>\n<p><strong>\u2022 Hack Squats<\/strong> (machine weight 150lbs) <span style=\"color: #808080;\">*all reps are full range of motion to the bottom. **also due to slight strain in my left quad, I kept weight light, and focused on ROM, Contraction and complete control.<\/span><br \/>\n-Set 1-4 240\u00d710<br \/>\n<span style=\"color: #ff0000;\">+ Superset<\/span>: <strong>Sissy Squats<\/strong> 4&#215;10<\/p>\n<p>\u2022 <strong>Barbell Stiff Legged Deadlifts\/Roman Deadlifts<\/strong> 4\u00d710-12<\/p>\n<p>\u2022 <strong>Laying\u00a0Hamstring Curls<\/strong> 4\u00d710-12<br \/>\n<span style=\"color: #ff0000;\">+ Superset<\/span>: <strong>Back Extensions<\/strong> w\/35lb plate held at the chest 4\u00d710 (7 reps done with plate, then 3 reps without)<\/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=1252\" 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\u00d710-15 Warmup (hold at the top of the rep for 2-3 seconds) \u2022 Smith Machine Squats (I would have done barbell squats, but all the racks were taken, and I am not one to just sit around and wait. Plus smith machine, to me, is just as hard as it doesn&#8217;t&#8230; <\/p>\n<p><a class=\"teaser-more\" href=\"https:\/\/www.mvp-athletics.com\/blog\/?p=1252\">Continue Reading<\/a><\/p>\n","protected":false},"author":1,"featured_media":1256,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,4,10],"tags":[],"class_list":["post-1252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-legs","category-training-routines","category-videos"],"_links":{"self":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1252","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=1252"}],"version-history":[{"count":5,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1252\/revisions"}],"predecessor-version":[{"id":1266,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/1252\/revisions\/1266"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/1256"}],"wp:attachment":[{"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1252"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1252"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mvp-athletics.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1252"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}