miamiracings Log

[Bulkboy]

rest up bro, u did great considering u were in pain, just take it easy and get well so u can come back and show us some more domination

 

[miamiracing]

heeey wassup wassup wassup fellaz!

miami is back!

man i couldn't wait to go back to gym! it was like a drug junkie without drugs!

my shoulder is almost a 100% now so i just hit legs and biceps + abs

but next week its gonna banging!

Start: 8.30PM
End : 9.40 PM

Squats 135 / 135 / 135
Inc. Legpress 450 (10 plates) / 630 (14 plates) / 810 (18 plates)
3 sek squeeze leg extentions: 90 / 90 / 90
Biceps SZ Prechar Curls 40 / 40 / 60 / 60
Hammer Curls 20 / 25
concentration curl 25 / 30
Hammer Strengh Crunch Machine : 3*25 reps with 140lbs in super slow

yea thats it for today, im very happy to be back! even if everything felt so mofo heavy but i guess thats normal after 2 1/2 weeks break!

miami

 

[Rocky]

That's the way to hit it. Over 2 weeks off and you still come back hella strong. Onwards and upwards now big guy.

 

[Bulkboy]

damnit u came back strong big guy amazing leg pressing right there, keep em coming man

 

[miamiracing]

thx fellaz, hat my first chest session today since 3 weeks! man it felt awesome! i still had a veeery litte pain in the shoulder but it was actualy nothing!

so i changed my biceps routine, hope i can build a better biceps (biceps is my biggest weakness!!)

start: 8:27PM
end: 9.20PM

Benchpress: 95 / 145 / 145 / 155
Inc. Benchpress: 125 / 145 / 165 / 205
Butterfly: 135 / 135 / 135 / 135
SZ Prechar Curls 45 / 65 / 65 / 85
concentration curls 25 / 25 / 25
DB Shrugs: 80 / 80 / 80 / 85 (weight for each db)
standing calf lifting 195 / 295 / 395 Whole Stack
sitting Calf lifting 90 / 135 / 180

its aiight i think.. could be better but u know.. 3 weeks off for chest its aiight

miami

 

[Rocky]

Looked good to me.

Strong inclines. I presume for 12 heavy mo fo reps?

 

[miamiracing]

yeeep yeep yeeep 12 reps

 

[miamiracing]

todays session was shoulders, legs and abs

switched my session from legs, shoulders, abs to shoulders, legs, abs!

time started: 7.35PM
time ended: 8.30PM

Front Raises: 45 / 65 / 65
Standing Military: 65 / 95 / 115
wide grip row : 95 / 115 / 115
front squats: 135 / 135 / 135
squeeze leg extentions: 90 / 90 / 90
inc. legpress: 450 / 630 / 800
Hammer Strengh Crunch Machine: 4x25 with 140lbs
of course everything done with 12 reps

miami

 

[Glex]

Are those DB front raises? If it is that's sick, bro

 

[fallen]

good weight and reps on presses and a beast on leg presses

 

[Rocky]

As ever the leg press is immense. Good weight on the raises and standing military too!

 

[Bulkboy]

leg press is insane as always and those standing mps are great, especially for that amount of reps

 

[miamiracing]

yo fellaz,

thanks for support!

today, i watched the vid thanks big ron from here: http://www.musclemecca.com/showthread.php?t=11659

and i thought, i go to the gym now, do my best just for big ron!

so i went to the gym and gave my best!

Start: 1.45PM
End: 3PM

stiff leg deadlifts: 135 (12 reps) / 225 (12 reps) / 315 (15!!! REPS) P.B. for reps!!
lat pulldowns: 87.5 / 112.5 / 125 / 150 / 162.5 (12 reps each)
T-Bar Rows in da corner: 90 / 135 / 180 / 225 (12 reps each)
benchpress with close grip: 95 / 95 / 135 (12 reps)
Straight Bar pushdowns: 50 / 75 / 115
triceps cable extentions 40 / 40 / 40 (12 reps)
DB Shrugs 75 / 115 / 120 (weight for each db, 12reps)
Hammer Strengh Crunches Machine: 6x25 with 170lbs

so thats it for today, thx big ron for all the motivation

miami

 

[Rocky]

Sweet job. Excellent work with the SLDL - that's the way to up the ante. Quality work throughout!

 

[fallen]

light weight......baby, lol congrats on the P.B. for reps

 

[Bulkboy]

those stiffies are supreme miami, reallly awesome work overall, keep growing m8

 

[miamiracing]

thx for comments,

yea i love to do heavy deads, i like it if i feel every single muscle next day

todays session was pretty good, i made the most things in super slow to get the ultimate burn

start: 8.40PM
end: 10pm

Inc. Benchpress: 105 (25reps) / 125 (12reps) / 145 (12reps) / 195 (12reps)
Benchpress: 135 (12reps) / 135 (12reps) / 155 (12reps) / 155 (12reps) and all reps in super slow
Butterfly: 135 / 135 / 135 / 135
lying pullovers: 55 (12reps) / 65 (12reps)
SZ Prechar Curls 45 / 65 / 65 / 85
concentration curls 25 / 25 / 25
Standing DB Shrugs: 75 / 105 / 120 (weight for each db + 12reps each set)
Sitting DB Shrugs: 75 / 75 / 75 (weight for each DB + 12reps each set)
standing calf lifting 195 / 295 / 295 / 295 / 395WS / 395WS (12reps each)
hammer strengh crunch machine: 3 x 25reps with 140lbs

thats all folks...thats all for today...

miami

 

[Rocky]

Ow! I can feel those 12 rep slow benches from here. Looks good man. You'll be feeling that one.

 

[fallen]

Great presses, also do you find that seated shrugs are more difficult than standing?

 

[Bulkboy]

incline benchpress is strong for sure, weird how u do more on the incline than on the flat:S im the total opposite, i lose like 5-10 kg on my incline compared to my flat...