miamiracings Log

[Rocky]

You sure do get a lot of weight and reps in your session to be able to train with such frequency! Enjoy the days off!

 

[miamiracing]

yea the inc. sz skulls are nice, and thx for the shrug thing.. my traps are not huge enough, thats why i train those mofo's twice a week.. hit em hard, heavy weight + a lot of reps = best trap thing you can do

miami

 

[PrizeFighteR]

gotta love those t bars. Keep 'em coming miami!

 

[The Sheriff]

looking good miami, keep that shit up good trap work as usual

 

[miamiracing]

thanks fareal boys, traps still feelin tight as hell, hope i can hit them with some heavy ass weight tomorrow.. aiming for the new 170lbs dumbells

 

[Turkish1530]

bring on that workout boy and i expect to seee u man handle those light easy weight 170lb db's

 

[miamiracing]

damn just came back from gym.. couldn't find the 170lbs dumbells but 150's where fine

start: 8.30PM
end: 10.00PM

5min warmup cardio

Benchp: 45 (30reps warmup) 135 / 135 / 155 / 185 (12 reps)
Inc. DB Benchp: 45 / 55 / 55 / 65 (10reps)
Butterfly: 135 / 135 / 135 / 135 (12reps with 2sec squeeze on top)
Hammer Curls to the inside: 25 (warmup) 35 / 40 / 50 (10reps) P.B.
SZ Preacher Curls: 75 / 75 / 75 (12reps with 2sec. squeeze)
DB Preachers: 25 / 25 / 25 / 30 (11 reps with 2sec squeeze)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395 WS / 395 WS (12 squeeze reps)
Standing DB Shrugs: 85 / 100 / 150 (12 squeeze reps)
Seated DB Shrugs: 85 / 85 / 110 (15 squeeze reps) P.B.
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs

yay some p.b. ... finally after a loong time

 

[fallen]

congrats on the pb's those are a true sign you are making great progess

 

[Rageking]

whew awesome session, good job on those PBs, keep em coming!

 

[PrizeFighteR]

Nice job on the pbs...those shurgs are freaking heavy bro

 

[Rocky]

Back to PB standard! Good going buddy!

 

[The Sheriff]

congrats on the two pbs in that session, keep working hard man

 

[Glex]

Fantastic shrugs buddy

 

[miamiracing]

thx for comments, i actually don't like shrugs but i think im pretty strong at them.. but my mofo traps don't grow like i want it

had to switch up my whole plan, i actually train legs, shoulders on wed. but my granny f- up my whole day and i came home at 9.30pm.... the weather today almost messed up my day again but i was able to "fight" the snow and hit the gym

start: 8.10PM
end: 9.20PM

5min warmup cardio

front raises: 20 / 25 / 30 (12 reps, just to warm up my delts)
bent over side raises: 25 / 25 / 30 (11 reps)
side raises: 20 / 30 / 30 (12reps)
seated side raises: 30 / 30 (10reps)
upright wideg. rows: 135 / 135 / 135 (10reps)
standing military: 135 / 135 / 155 (10reps, did no lockouts, felt better but really heavy)
Inc. Legpress: 450 / 630 / 900 / 900 (12reps no lockouts)
Squats: 135 / 225 / 225 / 225 (12 reps no lockouts, couldn't go higher, left knee was poppin and hurt)
Leg Extentions: 90 / 90 / 90 / 90 (10reps, 3sec squeeze on top)
One Legged Leg Curl: 80 / 90 / 110 (12reps, 2 sec squeeze on top)
hammer strengh crunches: Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
hanging rev. crunches: 3*15 BW

miami

 

[PrizeFighteR]

Lots of work there miami

 

[Rocky]

Damn man - hitting those heavy legs after all that delt work! You sure love them raises - and to hit those standing presses after them all is damn impressive!

 

[miamiracing]

thx prize

@rocky,

yea i feel it better in my upper shoulder if i do the military at last thing, than my delts are warm and full of blood, and i can finish em' with some mofo weight

hit some back, triceps, traps abs session today, ready for the games tomorrow

start: 12.25PM
end: 1.50PM

5min warmup cardio

Stiffed Leg Deads: 135 / 225 / 315 / 315 (12reps, no lockouts, straight trough)
Lat Pulldowns Behind Neck: 100 / 100 / 125 / 150 / 175 (12reps)
DB Rows: 75 / 110 / 130 / 150 (10 squeeze reps, nice and smooth)
Machine Bent ov. Rows: 6x45lbs plates / 6x45lbs plates / 8x45lbs plates (10 reps each set)
Close Grip Benchp: 45 (30reps warmup) / 135 / 135 / 155 / 185 (12reps)
rope extentions: 80 / 80 / 80 / 100 (12reps, nice and slowly with squeeze)
inc. ez skullcrushers: 75 / 75 / 75 / 95 (12reps)
db shrugs: 80 / 100 / 130 (12 squeeze reps)
seated db shrugs: 80 / 80 / 110 (12 squeeze reps)
hammer strengh crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs

thats it boys

 

[Lionheart]

Brutal shoulder session again man..other sessions looking good also.Love those squeeze reps

 

[PrizeFighteR]

wow those SLDLs look nice. Keep it up big man

 

[Rocky]

That looked sweet. Stiff legs were the usual mighty self.

And those DB rows and machine bent rows were fucking huge!!