miamiracings Log

[miamiracing]

forearm / biceps

hit some forearm / biceps workout today..

start: 11.30
end: 12.00

inc. db curls: 25 / 35 / 35 (12reps)
sz preacher curls: 55 / 55 / 75 / 75 (12reps)
forearm curls: 95 / 115 / 135 (12reps with 2sec. squeeze on top)
forearm robe curls: 60 / 80 / 100 (12reps)

filled out a job application and was outta there

 

[Braaq]

You do know the best forearm workout right?
Make sure to rotate

Good workout bro, fast too!

 

[Bulkboy]

You do know the best forearm workout right?
Make sure to rotate

Good workout bro, fast too!

haha

good workout for sure miami, leg pressing is monstrous

 

[Rocky]

As ever the leg pressing stands out! But your military and thge upright rows were damn heavy too!

 

[miamiracing]

Back / Triceps and Abs

thx for all the support fellas, god bless you all

today's session was nice, not that hardcore but still hard

start: 4:50
end: 6:05

Stiffed Deads: 225 (12reps) / 315 (10reps) / 405 (6reps) / 500 (2reps) P.B.
Lat Pulldowns: 100 / 125 / 150 / 170 (all 12reps with really wide grip)
T-Bars in tha Corner: 180 / 225 / 225 / 225 (all 12reps)
close g bench: 45 (warmup 30reps) / 135 / 135 / 155 / 185 (10reps)
bar pushdowns: 100 / 120 / 120 (all 12 reps)
robe tric extentions: 60 / 80 / 80 / 80 / (all 12reps burnd the hell outta me)
standing db shrugs: 80 / 110 / 150 (all 12 reps with 2sec hold on top)
seated shrugs: 75 / 75 / 75 (all 12 reps with 2sec hold on top)
Hammer Strengh Crunch Machine: 3x25 with 140lbs

finally hit my 500 for the deads very proud and believe me the lower back was really really tight after that

miami

 

[Rocky]

Jesus Christ!! Not that hardcore and you get 500lb on stiff deads!?!?!

Awesome job and a worthy PB if ever there was! Impressive work.

 

[miamiracing]

thx rocko,

i always visualize that i wanna look like in your avatar, keep lifting hard and burstin my ass

and there was a ultra hot chick so i had to show my strengh
wasnt really planed but i just tought, damn go and hit it

miami

 

[Turkish1530]

500 on the deads!!! hell of an accomplishment bro keep up the hard work

 

[miamiracing]

thx turkish,

i have to hold up with you, braaq and rocky

hit some cardio today,

45min cardio bike, kept heart rate at ~175 burnd ~400calories

than watched the redskins-cowboys game a bit at the gym with some friends and left to go back home and rest..

toughest week in my life

 

[Bulkboy]

jesus christ that deadlifting is freaking awesome!!! 500 fucking pounds, damn, just be careful and keep ur form tight man, dont wanna injure that lower back:S

 

[miamiracing]

thx bulky, i try to be careful for you

todays session was freakin aweful! had nothing home so i had no breakfast, hit the chinese at 12:30 for some lunch, at about 1:15 i started my session

benchpress: 45 (30reps warmup) 135 / 135 / 155 / 155 (12reps)
inc. db benchp.: 40 / 45 / 55 / 60 (all 9 reps)
Butterfly: 135 / 135 / 135 / 135 (12reps)
Inc. DB Curls: 25 / 30 / 35 (12reps)
SZ Preacher Curls: 75 / 75 / 75 / 75 (all 12reps with nice squeeze )
Standing DB Shrugs: 75 / 100 / 120 (all 12reps with 2 sec. squeeze)
Seated DB Shrugs: 75 / 75 / 75 (all 12reps with 2sec. squeeze)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395 WS / 395WS (12reps with 2sec. squeeze on top
reverse crunches on a dip block: 3x20

humm yea i feel so burnd out now

 

[philosopher]

Eat like a king in the morning m8. Nice session tho

 

[miamiracing]

i know bro, but i had nothing home and was to lazy to go to the supermarket and buy something

 

[Bulkboy]

good session nontheless, really hitting the chest hard, and great bicep work too but remember breakfast if really important, just buy urself some oatmeal, put it in milk over the night and in the morning it goes down real easy. then u toss down a protein shake and some vitamins and ur set for the day

 

[miamiracing]

ooh i love oatmeal, i put a cup hot milk on it and let it rest for 5mins. and than eat it... actually twice a day.. but like i said everything was empty, really everything and i was waaay to lazy to get something

 

[onebigeric]

Energy problems notwithstanding, that was an impressive session, MR

 

[Rocky]

^ I agree. I feel like arse without any food inside me so that was impressive to knock that session out with no breakfast!

 

[pGhi]

You are doing just nice man!

 

[Dstan]

woah man that's a nice session for no breakfast. After i eat chinese food i'm usually tired cuz i eat so much of it i guess. Those shrugs are awesome as well as the DB presses.

 

[miamiracing]

thx for comments fellas!

today was LEG SESSION :angrydude:

start: 2.45PM
end: 4:05PM

Front Raises: 20 / 25 / 30 (12reps nice and high)
Side Raises: 20 / 20 / 20 (12reps yea i can start again with side raises..no rotator cuff pain today)
Bent over back rises: 25 / 25 / 30 (all 12reps)
Standing Military: 135 / 135 / 155 (12reps and like lou f. did it in pumping iron)
Inc. Legpress: 450 / 630 / 810 / 900 (12reps no lockouts )
Squats: 135 / 135 / 225 (12reps no lockouts)
leg extentions: 90 / 90 / 90 (12reps with nice 2sec squeeze on top)
hammer strengh crunch machine: 3x25 140lbs

damn i was short of breeth after the legpress, so i took it easy on the squats.. almost felt like passing out lol

miami