miamiracings Log

[Hypocrisy86]

Good work buddddy
KEEP IT UP WOOOOP WOOOP WOOP WOOP!

 

[Rocky]

Nice job. Not surprised you were out of breath after thos presses - still managed the 12 heavy mo-fo reps withg 220 on squats though!

 

[philosopher]

Gotto love leg day. Maybe an idea, how about changing those leg extensions for lunges or bulgarian split squat. Could help with correcting or finding some strength imbalances and gets you a firm ass (No homo )

 

[miamiracing]

thx rocky, always nice to see you posting here

@philo

well my gym is way too small to do lunges, and i hate doin them in a standing position..

i could do the leg extentions with 300 for reps but i squeeze them for 2sec's what brings me more than doin it with heavy weight and emotions

but thanks for tellin, maybe one day i will do them in front of my house, so real hardcore like

hit some cardio today

30min. bike where you pretty much lay in; Heart Rate: ~155
15min. regular cardio bike; Heart Rate ~180
burn'd arround 420 calories

miami

 

[Hypocrisy86]

Least you do cardio man, i don't lol..
i have no.... motivation to do cardio, but lots to do lifting.
grr..420calories is good, burning too much within that same time frame, would be killer bad, hope to see the next session man!

 

[miamiracing]

the best way is to get an ipod, zune or whatever, get some of the bb videos from youtube and just keep doin cardio and watching the videos.. in no time a hour is gone

or another good thing is, the itunes music store gives you free video podcasts, there is one who called the fitshow and the fitshow hd! very good stuff...

 

[miamiracing]

back/triceps

wassup fellaz..

hit some back/triceps work today

start: 4.45PM
end: 6.00PM

Stiffed Leg Deads: 135 / 225 / 315 / 405 (12reps each, 405with straps)
Lat Pulldowns: 100 / 115 / 125 / 150 / 150 (12reps with reverse grip)
T-Bar's: 180 / 180 / 225 / 225 (12 reps)
Close G. Benchp: 45 (30reps warmup) 135 / 135 / 155 / 155 (12reps)
Straight Bar Pusdowns: 100 / 100 / 100 (12reps)
Robe Extentions: 80 / 80 / 80 / 80 / 80 (12reps)
Standing Shrugs: 75 / 100 / 110 (12reps with 2sec. squeeze)
Seated Shrugs: 75 / 75 / 75 (12reps each)

i didn't went that heavy, my stomach felt sick today.. dunno wassup with that mofo..my stupid sister put prob. something in my food.. i hate that child..
yesterday she tried to stap me with a screwdriver and she's only 7 lol

 

[Lionheart]

Nice workout there buddy and sisters can be trouble sometimes, i know i have 3 of them!

 

[Rocky]

Not feeling great yet those stiff legs are still awesome!

 

[miamiracing]

thx rocky

@lion

man that must be horrible! 1 is bad enough but 3 lol i don't even wanna thin about that

today hit some chest,biceps,calves,abs
not that bad, was ok

start: 12.25
end: 1.35

Benchp.: 45(30reps warmup) 135 / 135 / 155 / 175 (12reps)
Inc. DB Benchp: 45 / 50 / 50 / 65 (12reps) P.B. i think
Butterfly: 135 / 135 / 135 / 155 (12reps with 2sec squeeze)
Inc. DB Curls: 25 / 35 / 35 (12reps )
SZ Preacher Curls: 75 / 75 / 95 (12reps with nice squeeze on top)
Standing Calf lifting: 195 / 195 / 195 / 295 / 395 WS / 395WS (12reps with 2sec squeeze von top)
Standing DB Shrugs: 75 / 100 / 120 (12reps, weight for each DB)
Seated DB Shrugs: 75 / 75 / 75 (12reps weight for each DB)
Hammer Strengh Crunch Machine: 3*25 BW+140lbs

I always forgot to say that i always do 5min warmup cardio before each session, so the time is always with 5min Warmup Cardio

miami

 

[miamiracing]

ooh jesus, my knees... i feel like an old granpa

had some kickass session, legs still shaking...

start: 2.25PM
end: 3.05PM

5min Warmup Cardio
Front Raises: 20 / 25 / 30 (12reps)
Side Raises: 20 / 20 / 25 (12reps)
Back Raises: 25 / 35 (12reps)
Standing Military: 135 (12reps) / 135 (12reps) / 225 (4reps) :
Inc. Legpress: 450 / 630 / 900 / 900 (12reps SUPERSET) SUPERSET W/ FRONT SQUATS
F. Squats: 135 / 155 / 225 (12reps SUPERSET WITH INC. LEGP.)
Leg Extentions: 90 / 90 / 90 (12reps with 2sec. squeeze)
Hammer Strengh Crunch Machine: 3x25 BW+140lbs

man amma get me some days off next week.. all the cardio and weight training makin me tired.. big dude needs some rest

miami

 

[philosopher]

Taking some time could be a good idea. It really gets you motivated and your body can use the rest once in a while. Nice session m8

 

[onebigeric]

Rest up and come back stronger; nice intensity in those last few sessions

 

[Hypocrisy86]

those front raises are great man 30lbs 12 reps? damn!
900lb leg press with 2 sets? whatt? you okay man!? jk, you got all this under control... lucky, 900lbs would squash my legs ahahah
keep up the crunches too, +140? super human !

 

[Rocky]

Damn man 225 standing military press!?! That is unreal.
That is some serious work supersetting those leg exercises - your quads must have been burning!

 

[miamiracing]

thx for comments fellas,

quads still feal pumped up, delts are nice and tight

@Rocky

yea 225lbs for 4reps, i wanted to do more but without belt naa...too much pressure on my lower back and no strengh anymore i tried to push a 5th one real real hard but couldn't get it up

miami

 

[miamiracing]

yo how is it haning fellas...

hit some biceps/forearm/abs workout today.. took me 30mins

Standing SZ Curls: 75 / 75 / 95 (12reps)
Inc. DB Curls: 25 / 30 (10reps)
DB Preacher Curls: 25 / 35 (8reps, shit i squeezed the hell outta there)
forearm curls: 95 / 115 / 135 (12reps with 2sec. squeeze)
Robe forearm extentions: 80 / 100 / 110 (10reps)
Some Grip Control Movements: 3x12 75lbs
Hammer Strengh Crunch Machine: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x30 BW+200lbs P.B.
Hanging Reverse Crunches: 3x15

shit my abs are still pumped real nuts like

 

[Hypocrisy86]

Zottman curls will really do well on biceps and forearms, helps my peak a tad.
your gonna get forearms like arnold buddy, gigantic , or even better!

 

[miamiracing]

thx bra, i will check em' out

todays session was so aweful, i woke up this morning with some serious headache and stuff, the whole day was f- up.. anyway hit the gym even with almost no strengh but i could smash a p.b.
ooh i also forget to put a shirt in my gym bag, so i had to work out with a nice shirt (have no idea how to call those shirts, you have to wear them with a suite or big pimpin outfit).. everybody was lookin at me like that guy is so stupid lol

Stiffed Leg Deads: 135 / 225 / 315 (8reps, no power)
Lat Pulldowns: 100 / 125 / 125 / 150 (12reps)
Dumbell Rows: 90 / 135 / 150 / 150 P.B.
Close Grip Benchp: 45 (30reps warmup) 135 / 155 / 175 (12reps)
bar pushdowns: 100 / 100 / 112.5 (12reps)
robe extentions: 80 / 100 / 110 / 110 (12reps)
Standing DB Shrugs: 75 / 100 / 110 (12squeeze reps)
Seated DB Shrugs: 75 / 75 / 75 (12 squeeze reps)
Hammer Strengh Crunch Machine: 1x25 BW+140lbs / 1x25 BW+170lbs / 1x25 BW+200lbs WS
Hanging Rev. Crunches: 3x25 BW

miami

 

[miamiracing]

hit some cardio today

50min. Cardio Bike - Burned ~420 calories

miami