miamiracings Log

[Lionheart]

Killer biceps/forearm session there buddy.I would like to know about those Robe Forearm Curls too?

 

[miamiracing]

thx, what i do is pushing the robe down like doin triceps extentions, hold it down and then like curl it from side to side, move your hand (if you pushed it down already) up and down.. hope you know what im sayin

 

[miamiracing]

just came back from cardio

45min cardio bike, heart rate ~165 ; Burned ~400 cal.

 

[Glex]

Lol, it's rope, miami Seil = rope

Nice cardio recently

 

[Rocky]

Lot of forearm work there! Got to get that balance between lower and upper arm! Nice.

 

[miamiracing]

thx rocky, i really need to improve my forearms, so i hit them hard on a extra day

hit some back,triceps,abs today, wasn't that good

start: 5.35
end: 6.45

5min Warmup Cardio

Stiffed Leg Deads: 135 / 225 / 305 / 305 (12reps each)
Lat Pulldowns w/ Rev. Grip: 100 / 125 / 125 / 150 (all 12reps) / 175 (9reps)
Hammer St. single arm rows: 135 / 180 / 180 / 225 (12reps, nice and slowly)
Closeg. Benchp: 45 (30reps warmup) 135 / 135 / 155 (all 12reps) 175 (18reps)
Bar Pushdowns: 85 / 100 / 125 (12reps)
Triceps Rope Extentions: 80 / 80 / 100 / 120 (12reps)
DB Shrugs: 75 / 100 / 125 (12reps, weight each arm of course)
Seated DB Shrugs: 75 / 75 / 95 (12reps, weight each arm of course)
Hanging Rev. Crunches: 3x15 BW

aah, 6 days training a week burns you out, tomorrow is my bday and i still go hit the gym for cardio

 

[PrizeFighteR]

Strong throughout imo miami. Sucks about the cardio though

 

[Hypocrisy86]

glad to see the DB shrugs are going thru the roof man
cardio must be done, but hey, hope your bday is killer man congrats!

 

[Lionheart]

Strong SL deads man..and 18 reps on CG bench,crazy!!!Good work m8

 

[miamiracing]

thx for support fellas, had some nice gifts

also hit cardio today:

30min Cardio ; Heart Rate: ~165 ; Burned ~320cals

 

[Hypocrisy86]

thats some great cardio man, good amount of time done with those cals burned!!

 

[Rocky]

Good work on the cardio. I should do some really.

Last session was strong too - impressive weight for all those reps - especially on the stiff deads.

 

[miamiracing]

thx, i just can do cardio with all those nice youtube videos, watch it and 45-50min is over in no time

hit some chest, biceps, calves, traps and abs today, the last workout for 2007 so i had to get it poppin

start: 11.30
end: 12.45

5min warmup cardio

Benchp: 135 / 135 / 155 (15reps) / 185 (9reps)
Inc. DB Benchp: 45 / 50 / 55 / 65 (all 16 nice and slowly reps)
Butterfly: 135 / 135 / 155 / 175 (all 12 2sec squeeze reps) P.B.
BB Biceps Curls: 45 / 65 / 85 (12reps, no swinging shit or something)
DB Preachers: 25 / 25 / 30 / 35 (12 squeeze reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395WS / 395WS
Standing DB Shrugs: 75 / 100 / 120 (12 nice squeeze reps)
Seated DB Shrugs: 75 / 75 / 105 (12 nice squeeze reps) P.B.
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs

man the seated db shrugs gave it to me.. freakin heavy

ooh and do you actually add your bodyweight to the calculation for standing calf lifting or without? i always did without so i don't know if its right or not

 

[Rocky]

I never add my bodyweight to calf raise weight either.
A fine session to finish off the year with. Including an impressive PB too!

 

[Lionheart]

Awesome session with couple of PBs.

 

[PrizeFighteR]

Nice job on the pbs miami! Bench numbers are impressive also

 

[Glex]

Nice PB on the DB shrugs after doing them standing!

 

[Bulkboy]

nice session man, looks as if ur bench is coming along and bet ur traps were fried after those heavy seated shrugs

 

[The Sheriff]

congrats on the PB, good shrugging, both standing and seated.

 

[miamiracing]

fist 2008 workout, shoulders,legs,abs

thx bulky, you wasn't here for a long time

thx at the rest of y'all

hit some shouders,legs,abs today

start: 11:40
end: 1:00

5min. Warmup Cardio

Front Raises: 20 / 25 / 30 (12reps, went very high like always)
Bent over Back Raises: 25 / 25 / 35 (12reps)
Side Raises: 20 / 25 / 30 (12reps)
Standing Military: 135 / 135 / 155 (12reps)
Inc. Legpress: 450 / 630 / 900 (12reps, no lockouts or shit)
Front Squats: 135 / 225 / 225 / 225 (10 reps, no lockouts, shit is damn heavy!)
Squeeze Leg Extentions: 90 / 90 / 90 (8reps, legs where f- up)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev. Crunches: 3x15 BW

wasn't a good workout, but wasn't that bad eighter