miamiracings Log

[miamiracing]

Rocky
yea i still feel them

fallen

yes seated shrugs are more difficult than standing because you just use your shoulders to get the weight up and not other muscles too
bulky

yea thats weird, but my flat benches are pussy like for sure, so thanks god my incline is better

today i hit shoulders, legs and abs (had to switch it from wednesday to friday coz of work)

i caught myself doin some weird things on light front squats, if i go up, i always get my back of the foot in the air so that are just my fore feat on the bottom..pretty weird..

Start: 11.43AM
End: 12.47PM

DB Front Raises 25 / 25 / 35 (12reps each)
Standing Military Press: 135 / 135 / 155 (12reps each)
Wide grip rows 95 / 115 / 135 P.B. (12reps each)
Inc. Legpress: 450 / 630 / 810 (12reps each of course)
Front Squats: 135 / 135 / 225 P.B. (12 reps each of course)
3sec. squeeze leg extentions: 90 / 90 / 90 (12reps each)
hammer strengh crunch machine: 3*25 with 140lbs

thats all folks, thats all for today

 

[Rocky]

It's not uncommon for the back feet to raise up on squats which is whgy people often stick a plate under the heels. Better that way than lifting the hells in the air imo.
Strong standing military there too.

 

[miamiracing]

gracias rocky

i will try it the next time

todays session sucked really hard, i had no power.. don't know why

start: 1.50PM
end: 03.05PM

stiffed leg deads: 135 (12reps) / 225 (12reps) / 315 (7reps)
Lat Pulldowns: 100 / 112.5 / 125 / 150 / 175 (all sets 12 reps)
T-Bar's in da corner: 135 (12reps) / 180 (12reps) / 180 (12reps) / 225 (5 reps)
close grip benchpr.: 95 / 135 / 135 / 135 (all sets 12reps)
straight bar pushdowns: 62.5 / 100 / 125
cable extentions: 60 / 80 / 100 / 120 P.B. (12reps each set)
Standing DB Shrugs: 75 / 115 / 115 / 120 (12reps each and weight for each db)
Seated DB Shrugs: 75 / 75 / 75 (12reps each, weight for each db)
hammer strengh crunch machine: 3*15 250lbs P.B.

thats all for today, feel a lil tired

 

[Rocky]

Don't sweat it. Everyone has those sessions and despite not getting your usual 12 mofo reps the weight was still hefty.

 

[fallen]

Thanx bro I'll have to try them out this week. For not feeling good you still got up some P.B. thats great

 

[Bulkboy]

great pulldowns and tbars there miami, for being one of those days where u were just not there u sure did some good work

 

[miamiracing]

thx m8s

fallen make sure if you do shrugs, lift the db or bb up, try to hold the weight up for 2-3secs and let them down...that gives the ultimate pump into your muscle and believe me, they are growing real nuts like

todays session was awesome! i startet my diet yesterday (just a simple calorien deficit, high carbs in the morning and high protein in the evening) and i bought a pack of Muscle Tech Hydroxycut Hardcore yesterday.. i tooked 1 pill yesterday at arround 4PM, and at the night i woke up at about 2AM and my muscle was full of pump.. unbelievable today i tooked 1 in the morning about 30mins before breakfast, and 1 before gym, i thought i throw the db's trough the wall

start: 12.10
end: 1.15

BB Benchpress: 135 / 135 / 155 / 155 (all 12reps in Superslow)
DB Inc. Benchpress: 30 / 40 / 50 / 75 (all 12 reps, jesus the range of motion is unbelievable)
Butterfly 135 / 135 / 135 / 135 (all 12reps)
Colemans 21's Curls 40 / 50 / 50 (7+7+7 each set)
inc. biceps curls: 30 / 30 / 35 (all 12reps)
standing db shrugs: 75 / 110 / 120 (12reps each set )
seated shrugs: 75 / 75 / 75
hammer strengh crunch machine: 3*15 250lbs

so thats all for today, just saw that i forgot to do my calf workout today, dosn't madder tomorrow is another day

miami

 

[Chesticles]

So what are you trying to cut down to bro? Also, are your weights in lbs or kgs?

I'll shit my pants if there in kgs

 

[Bulkboy]

looks like one hell of a session there m8, good work as always

 

[miamiracing]

Chesticles

yea i try to cut down a bit..283lbs i just to huge (even with a bf from ~19%)
running for cardio? yea like 3 mins

it fells damn good to be big and everybody is lookin at you if you run trough your hardcore workout and throw arround some crazy weight but i wanna cut down to ~ 250lbs

about the weight, cupple people asked me already, its in lbs and i usualy write it behind but sometimes i just forget it..

Bulky

thx m8, amma take u from the back tonight

 

[miamiracing]

start: 11:40
end: 12:50

DB Front Raises 25 / 25 / 35 (12reps each)
Standing Military Press: 135 / 135 / 135 (12reps each)
Wide grip rows 95 / 115 / 135 (12reps each)
Front Squats: 135 / 135 / 225 (12 reps each of course)
Inc. Legpress: 450 / 630 / 900 (12reps each of course)
3sec. squeeze leg extentions: 90 / 90 / 90 (12reps each)
hammer strengh crunch machine: 3*25 with 140lbs

miami

 

[knight_rider]

some great sessions there, good exercises plenty of weight and great reps for those weights, keep it up!

 

[Rocky]

Some real stand out lifts there buddy. Inc DB Bench was great, and so was the standing military.
As usual the legs are pristene with the weight you're using for the 12 mofo reps.

 

[miamiracing]

session last sat. sucked, had to break it off coz there was no energy left... had no breakfast, just a lil salad for lunch.. think that was the problem!

oct 13th

start: 3.35PM
end: 4.45PM

stiffed leg deads: 135 (12reps) / 225 (12reps) / 315 (6reps)
Lat Pulldowns: 100 / 112.5 / 125 / 150 / 175 (all sets 12 reps)
DB Rows: 45 / 55 / 75
T-Bar's in da corner: not done this time
close grip benchpr.: 95 / 135 / 135 / 135 (all sets 12reps)
straight bar pushdowns: 62.5 / 100 / 125
cable extentions: 60 / 80 / 100 / 120 (12reps each set)
Standing DB Shrugs: 75 / 115 / broke up
Seated DB Shrugs: not done this time
hammer strengh crunch machine: not done this time

todays chest session was pretty good

start: 11.35AM
end: 12.50PM

Benchpress: 135 / 135 / 155 / 155 all 12 reps in super slow
Inc DB Benchpress: 35 / 45 / 55 / 65 all 12reps in super slow
Butterfly: 135 / 135 / 135 / 135 all 12reps
21's Curls 40 / 50 / 50 all 21reps (7+7+7)
60˚ inc. biceps curls: 25 / 25 / 35 all 12reps
standing calf lifting: 195 / 295 / 295 / 295 / 395WS / 395WS all 12 reps
hammer strengh crunch machine: 3x25 in super slow and 140lbs

miami

 

[philosopher]

why did you do the reps super slow..?

 

[miamiracing]

because if i don't do it in super slow i don't get the ultimate pump and i don't really feel my chest...

and it really works good, try it once

same with my legs, if i do reps in slow and squeezing they grow much faster...

miami

 

[miamiracing]

17th october!

session today was tight...switched some things around again and shit my legs feel like breaking down any minute i love it

start: 12:35
end: 1:15

db front raises 20 / 25 / 30 (each 12reps)
standing military press: 135 / 135 / 165 (12reps)
wide grip rows: 95 / 115 / 135 (12reps)
incline legpress: 450 / 630 / 900 (12reps each of course)

squeeze leg extentions: 90 / 90 / 90 (12reps each with 3sec squeeze)
Front Squats 135 / 135 / 135 (12reps each and ofcourse really deep)
hammer strengh crunch machine: 3x25 with 140lbs

thats it for today, now i enjoy the sun in my garden and relax a lil

miami

 

[philosopher]

because if i don't do it in super slow i don't get the ultimate pump and i don't really feel my chest...

and it really works good, try it once

same with my legs, if i do reps in slow and squeezing they grow much faster...

miami

From a hypertrophy standpoint it does not add anything to your workout. Could be even counterproductive because you have to reduce the weight in order to maintain the stress. Plus the pump is not related to hypertrophy.
On the other hand if it feels good wor you than why not. Keep up the good work

 

[Rocky]

Great job on the standing military and leg press again. They really are strong points for you. Good work all through.

BTW I don't think we have a Team Schliercamp banner!

 

[miamiracing]

thx rock,

btw, i found it out already but still thx