miamiracings Log

[pGhi]

Man cardio suck Go to gym instead


No its good to do some aerobics. I just hate it so much! Nice to see atleast someone is doing it

 

[Rocky]

Nice job. Hitting a PB when you feel that bad is good going - impressive weight PB too!

I seriously need to do some cardio - props for getting it done!

 

[Lionheart]

150lbs dumbbel rows!awesome

 

[miamiracing]

thx, fellas.. yea i used to hate cardio but now i really like it

today's session was ok, couldn't know any p.b.'s but im fine with that

Start: 11:35AM
End: 12:40PM

5min warmup cardio
Benchp.: 45(30reps warmup) 135 / 135 / 155 / 185 (12reps)
Inc. DB Benchp: 45 / 55 / 55 / 65 (12reps)
Butterfly: 135 / 135 / 135 / 155 (12reps with nice 2sec. squeeze)
SZ Preacher Curls: 75 / 75 / 95 (12reps with nice squeeze on top)
DB Preacher Curls: 25 / 25 / 35 (12reps with nice squeeze)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395WS / 395WS ( 12reps with nice squeeze)
Standing DB Shrugs: 75 / 100 / 120 (12reps)
Seated DB Shrugs: 75 / 75 / 75 (12reps)

thats all for today

 

[philosopher]

Ow no an endurance weenie is born

Nice workout m8

 

[Lionheart]

looks good m8

 

[miamiracing]

huh huh man that weather really pi---- me of.. damn snow i had to change my rims this morning.... anyway hit the gym for some leg session

start: 11.30
end: 12.45

5min Warmup Cardio

DB Front Raises: 20 / 25 / 30 (12reps)
DB Side Raises: 20 / 25 / 25 (12reps, still do them very careful)
DB Bent Over Side Raises: 25 / 35 (12reps)
Standing Military: 135 / 135 / 175 (12reps)
Wide G. Upright Rows: 135 / 135 / 135 (12reps)

after that my delts where tight, relly tight so lets go to legs...

Inc. Legpress: 450 / 630 / 900 (12reps no lockouts)
Front Squats: 135 / 135 / 225 (12reps, couldn't go heavyer, my knees where f- up)
Leg Extentions: 90 / 90 / 135 (12reps with 3sec squeeze)
Hammer Strengh Crunch Machine: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev. Crunches: 3x15 BW

thats it fellas

 

[Rocky]

2 great sessions. Don't matter that there weren't any PB's when you've already set the bar so high with your work anyway! Good stuff.

 

[Lionheart]

Nice sets on leg presses and front squats!

 

[miamiracing]

hit some back,triceps,abs session today.. man i really feel the diet now.. no strengh

Stiffed Leg Deads: 135 / 225 / 315 (12reps)
Lat Pulldowns: 100 / 125 / 125 / 150 / 150 (12reps rev. grip)

Machine Rows: 90 / 135 / 180 / 210 (12reps, weight for each side)
T-Bars: 180 / 225 / 225 / 270 (12reps)
Close G. Benchp: 45 (30reps warmup) 135 / 135 / 155 / 185 (12reps)
Robe Triceps Extentions: 80 / 90 / 100 / 110 (12reps)
Bar Triceps Extentions with Reverse Grip: 50 / 60 / 70 (12reps)
BB Shrugs: 135 / 225 / 315 (12reps, i really don't like bb shrugs)
Seated DB Shrugs: 75 / 75 / 95 (12reps) P.B.
Hammer Strengh Situp/Crunches Machine: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 2x25 BW+200lbs

tomorrow is chest, biceps, calfes workout and than a week off

 

[Hypocrisy86]

BB shrugs suck for me too man, always hits my dick, when i do them, and if i do them behind back, it feels odd.

those DB seated shrugs are amazing bro, 95lbs each hand sitting down?
man, my arms would pop off lol
thats one hardcore session, hope to see the next!

 

[Lionheart]

Nice session and even one PB

 

[miamiracing]

thanks hypo and lion

@hypo

yea i always write the weight for each hand, so they where 95lbs each hand, also in DB Benches and everything what is which DB's

hit some mixed up session today, because i tought it might be a good idea to hit those areas before my 1week break

start: 5.15PM
end: 6.35PM

DB Front Raises: 20 / 25 / 30 (12 really high reps)
DB Side Raises: 20 / 25 / 25 (12reps)
SZ Preacher Curls: 75 / 75 / 75 (12reps with 2sec. squeeze)
DB Preacher Curls: 25 / 25 / 30 (12reps with 2sec. squeeze on top)
DB Shrugs: 75 / 95 / 95 (12reps, weight for each hand with 2sec. squeeze on top)
BB Shrugs: 225 / 315 / 405 (12reps)

30min Cardio: Burned ~320 cal.

aah now a nice week off, goin to new york tomorrow and cruz arround in my brothers Bentley

 

[Hypocrisy86]

gonna pick up any hot 15yr olds ?

 

[Rocky]

2 nice sessions to lead into your week off. Enjoy NY!

 

[Turkish1530]

whast good miami, it's been a long time...i see that u still mashing those weights bro, keep pumpin boy

 

[onebigeric]

Looking solid and consistent Miami; your back work looked especially choice. Keep it coming

 

[miamiracing]

thx for comments fellas, hit the gym today.. feels damn good to be back after a week break and 8lbs more

start: 11.25
end: 12.40

5min warmup cardio

Benchp: 45 (30reps warmup) / 135 / 135 / 155 / 185 (10reps)
Inc. DB Benchp: 45 / 55 / 60 / 65 (10reps, weight for each db)
Butterfly: 135 / 135 / 135 / 155 (12reps with 2sec squeeze)
DB Preacher Curls: 25 / 25 / 25 / 30 / 35 (12reps with 2sec squeeze)
DB Inner Hammer Curls: 25 / 25 / 30 / 35 (12reps)
Standing Calf Lifting: 195 / 195 / 295 / 295 / 395 / 395 (12reps, squeeze on top)
Standing DB Shrugs: 75 / 100 / 120 (12reps, 2sec squeeze on top, weight for each hand)
Seated DB Shrugs: 75 / 75 / 95 (12reps w. 2sec squeeze; weight for each hand)
Hammer Strengh Crunch Machine: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs <-- thats what i'm talking 'bout
Hanging Reverse Crunches: 3x15 BW

aaah nice and smooth.. i really love the gym..i dunno what i would do if there would be no gym on the world

 

[Bulkboy]

nice pressing miami, glad to have u back in the logs

 

[Lionheart]

Strong DB preachers.
With those 2 second squeezes ,i bet youre really feeling those muscles.Have a happy and sore day