miamiracings Log

[miamiracing]

hey folks,

i started my 3-split about a month ago.. here is my plan, log and stuff...

Plan:

Monday – Chest, Biceps, calves, stomach

4x12 dumbell benchpress
4*12 diagonally dumbell benchpress
4*12 dumbell pullovers
4*12 SZ Biceps Curls
3*12 Hammer Curls
3*15 standing calv-lifting
3*15 calv-lifting sitting
4*25 Crunches

Wednesday - thigh - shoulders - stomach

3*12 squats
3*12 leg-press in a 45grad angle
3*12 squeeze LEG EXTENSION
4*12 leg-curls
3*12 military press
3*12 side raise
3*12 dumbell rudders
4*25 crunches

friday - back - triceps - neck - stomach

3*12 deadlifts
5*12 lat pulldowns
4*12 seated rows
3*12 benchpress with close grip
3*12 french curls (nosebreaker)
3*12 dumbell kickbacks
3*12 dumbell shrugs
4*25 crunches

5 logs coming in about 2 hours.. need to translate them and stuff...

miamiracing

 

[onebigeric]

Numbers? Primary language? Tell us a little about yourself in the introduction board; that aside, looks like some excellent work

 

[Clint]

those are dumbell pullovers

welcome to the logs section

 

[miamiracing]

aiight thank you guys
primary language is german...i moved to the usa a year ago...

alright here are 5 logs...

Monday- March 12th

dumbell benchpress 30/40/45/55
diagonally dumbell benchpress 30/30/30/40
dumbell pullovers 30/30/30/30
SZ Biceps Curls 10/15/20/20
Hammer Curls 25/25/30
standing calv-lifting 75/105/135
calv-lifting sitting 25/45/75

Friday, March 16th

deadlifts 120/120/240
lat pulldowns 8/10/10/12/14
seated rows 50/70/80/85
benchpress with close grip 40/40/50
french curls (nosebreaker) 10/10/15
dumbell kickbacks 20/25/30
dumbell shrugs 35/50/65/75

Saturday, March 17th

leg-press in a 45grad angle 240/320/480/560/640
squeeze LEG EXTENSION 100/100/105
leg-curls 80/80/100/120
military press 40/40/80
side raise 20/20/25
dumbbell rudders 30/50/65

Monday March 19th

dumbbell benchpress 35 / 40 / 45 / 50
diagonally dumbbell benchpress 30 / 30 / 35 / 40
dumbell overpulls 30 / 40 / 45 / 50
SZ Biceps Curls 10 / 15 / 20 / 22
Hammer Curls 20 / 25 / 30
standing calv-lifting 95 / 125 / 175
calv-lifting sitting 80 / 80 / 120

Wednesday, March 21th

squats 80/80/160
leg-press in a 45grad angle 240/400/400
squeeze LEG EXTENSION 100/100/105
leg-curls 80/100/130
military press 50/50/100
side raise 25/25/30
dumbbell rudders 45 / 50 / 65 / 75

remember, everything is with 12 reps! not like 12,10,8 or something.. no.. i like coleman's "if you dont go heavy, go home!"

so ... get updated 3 times a week

miamiracing

 

[Paulie]

Is this in kg's or pounds?

 

[philosopher]

Succes with your log

 

[miamiracing]

@Paulie,

its in lbs...

 

[miamiracing]

Friday, March 23th

deadlifts 120/120/160
lat pulldowns 8/10/10/12/14
seated rows 50/70/80/85
benchpress with close grip 50/50/60
french curls (nosebreaker) 10/10/15
dumbell kickbacks 20/20
dumbell shrugs 40/65/65

man i never do that again..whaz happen? i was out until 3AM and had to get up at 11AM..startet my workout at arround 1.30PM...
man i thought a 60lbs dumbell is a 100lbs

miamiracing

 

[Arcane1129]

Use the word "chest", not "breast".

Good work on the log so far, keep up the hard work.

How old you are, by the way?

 

[miamiracing]

Use the word "chest", not "breast".

Good work on the log so far, keep up the hard work.

How old you are, by the way?

thank you.. im 18 and turn 19 in december :gheyfight:

miamiracing

 

[Paulie]

You got any pics?

 

[Glex]

Willkommen!

I don't speak German very well, but occassionally I have outbursts in your native tongue. So, if you see me say "Scheisse!!!" from time to time you'll know why.

You've got some pretty solid weights for your age, what are your stats (height, weight, how long you've been lifting, etc)?

 

[miamiracing]

So, if you see me say "Scheisse!!!" from time to time you'll know why.

You've got some pretty solid weights for your age, what are your stats (height, weight, how long you've been lifting, etc)?

Im 6"1 and about 260lbs..but the bodyfat is at arround 30%

and im lifting since 2 month! but i've got some strong legs, coz i played icehockey for 2 years

sorry i don't have any pictures, but i make some pretty soooooon

miamiracing

 

[Project Evo]

Best of luck Miami, thanks for sharing your log mate.

 

[miamiracing]

Best of luck Miami, thanks for sharing your log mate.

thx

i've seen you live in Norfolk (VA?) ? Im in Was. D.C. and lived in Va-Beach before (about 8 month ago)

and evo is prob. from Mitsubishi Evolution, right? we have a huge EVO-Club here...

miamiracing

 

[Project Evo]

Norfolk, England buddy. You know, warm beer and bowler hats!!! The Evolution bit is right but it refers to my Evolution. To evolve from what I was to what I will be!!

P.S
Do love the Mitsubishi Evo's. Be real cool to have one with an EVO plate!

 

[miamiracing]

monday, march 26th

dumbell benchpress 30/40/45/55
diagonally dumbell benchpress 30/30/30/35
dumbell pullovers 30 / 40 / 50 / 60
SZ Biceps Curls 20 / 40 / 40 / 60
Hammer Curls 20 / 20 / 25
standing calv-lifting 75 / 135 / 175
calv-lifting sitting 90 / 90 / 135

thursday , march 29th

squats no squats today
leg-press in a 45grad angle 240 / 400 / 480 / 652 / 732
squeeze LEG EXTENSION 100/100/105 (with 3sec. squeeze)
one leg leg-curl 80 / 80 / 90 / 100
military press 50 / 50 / 70
side raise 20 / 20 / 25
dumbbell rudders 40 / 50 / 75

remember, all sets are done with 12reps!

miamiracing

 

[Arcane1129]

I wanna see you do some squats next time, gotta get those legs big, right? Keep lifting hard man.

 

[Project Evo]

Great work indeed MR. Very impressive movements for reps.

^ Ditto about the squats. Let's see some mext time mate.

 

[miamiracing]

yes sorry guys,
we have only 1 squat bases at the moment and there was a hobby "pro" training... he squatet 500lbs all the time for 8 reps

so i made one more set 45degrees leg press with my new "record" 732lbs for 12reps

the log from today:

deadlifts 80/160/160
lat pulldowns 80 / 100 / 100 / 100 / 110
seated rows 80 / 90 / 100 / 120
benchpress with close grip 50 / 50 / 70
french curls (nosebreaker) 20 / 20 / 20
dumbell kickbacks 20 / 25
dumbell shrugs 50 / 55 / 80 / 95 (each dumbbell ! )

miamiracing