miamiracings Log

[miamiracing]

thx rocky, i have to hold up to the new ones.. comming in here and picking up big weights

hit some chest, biceps, traps, calves and abs today.. wasn't really heavy because i had some wrist problems on my left hand. i was aiming for some new p.b.'s and put some straps on that motherfucker but wasn't really working

start: 11.35
end: 12.40

5min warmup cardio

Benchpress: 45 (30 reps warmup) 135 / 135 / 155 / 185 (12reps,slow with contraction)
Inc. DB Benchp: 45 / 55 / 55 / 65 (10 reps)
Butterfly: 135 / 135 / 135 / 165 (12reps with squeeze on top)
DB Hammer Curls to the inside: 25 (WU) / 35 / 35 / 40 (12reps, no swinning or shit like that)
DB Preachers: 25 / 25 / 35 / 35 (10 squeeze reps)
Standing calf lifting: 195 / 195 / 195 / 295 / 395 WS / 395WS (12reps, with 2 sec. squeese on top)
DB Shrugs: 85 / 100 / 150 (12reps, somebody bought the 170's )
seated db shrugs: 85 / 85 / 110 (12reps)
hammer strengh crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
hanging rev. crunches: 3*15 BW

miami

 

[philosopher]

Nice session m8

 

[PrizeFighteR]

great session miami...what's the weight/bf%/etc looking like nowadays?

 

[Lionheart]

Good session miami.Love those squeeze reps..really working those muscles.Good job

 

[Rocky]

Session still looked good to me. Hope the wrist feels better.

 

[Hypocrisy86]

awesome shrugs there man
arms are getting strong as well to
yea someone needs 170s lol

 

[miamiracing]

thx for checking, had a lot of work to do the last days so i had to change my wed. leg session to thu night.

wrist is ok now, thanks god

start: 9.25PM
end: 10.40PM

5min warmup cardio

Front Raises: 20 / 25 / 30 (12reps, for warming up my delts)
Side Raises: 20 / 25 / 30 (12reps)
Seated Side Raises: 25 / 30 / (10 reps)
Bent over side raises: 25 / 25 / 35 (10reps)
Wide Grip Rows: 135 / 135 / 135 (10reps)
Standing Military Press: 135 / 135 / 155 (10reps)
Front Squats: 135 / 225 / 315 (10reps, no lockouts, foot in shoulder wide position)
Inc Legpress: 450 / 630 / 900 (12reps, no lockouts)
Leg Extentions: 90 / 90 / 90 (10 3sec. squeeze reps)
One Leg - Leg Curl: 80 / 90 / 110 (10 reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Seated DB Shrugs: 75 / 100 / 110 (12 squeeze reps)

i still had some energy left and throw some shrugs in, i usualy dont do shrugs on leg,shoulder workout but you know isometimes you have to switch things arround

 

[PrinceVegeta]

Awesome workout man!nice volume and excercise choices!
Keep it up!

 

[PrizeFighteR]

nice militaries and I envy those front squats miami!

 

[Lionheart]

Awesome front squats miami

 

[miamiracing]

thx for comments, i had no time for my back session because of work and stuff like that.. but anyway i came back today with my chest session, man my bench sucked today, felt so god daym heavy but anyway here we go:

start: 11.20AM
end: 12.40PM

5min Cardio

Benchpress: 135 / 135 / 155 / 185 (10reps)
Inc. DB Benchp: 45 / 55 / 55 / 65 ( 9reps)
Butterfly: 135 / 135 / 155 / 165 (12 squeeze reps)
Hammer Curls to the inside: 25 / 30 / 35 / 40 (12reps)
DB Preachers: 25 / 25 / 30 / 35 (10reps with squeeze)
Standing Calf Lifting: 195 / 195 / 295 / 295 / 395WS / 395WS (12 squeeze reps)
Standing DB Shrugs: 75 / 100 / 130 (12reps, had to lift that shit of the floor)
Seated DB Shrugs: 75 / 75 / 110 (12 squeeze reps)
Oblique DB Side Bends: 3x15 75lbs
Hammer strength Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev. Crunches: 3x15 BW

miami

 

[PrinceVegeta]

Nice session miami!! i like the ab work! big abs boy!!

 

[Glex]

Outstanding trap work as usual

I like DB side bends, but I have to be careful doing them with my back. Also, they work; be careful you don't end up with giant obliques!

 

[miamiracing]

never did them before, just felt like doin something heavy

 

[Glex]

I used to do 'em a lot when my back was slightly healthier and I was skinnier. They tend to make my obliques protrude, which for me is usually bad since I carry all my weight in my lovehandles

 

[Line]

Good session, bro. What kind of cardio do you do before your sessions? Is it more like plyometrics and dynamic stretching or is it closer to jogging?

 

[PrizeFighteR]

solid session miami

 

[Clint]

I thought you were stronger then me?

your legs are, but thats it. If I tried doing that sort of weight with legs my little twigs would snap in 5 pieces each

good workouts

why do you keep the cardio so short?

 

[miamiracing]

Line

Depends, if i do legs or something with legs in i just do bike (the kind where you almost lay in) and if i do something where my arms, shoulders in i do the elliptical for 5min and than some windmills and stretch out between sets

Tweak

first, thx for checking out my log..

second thing, you have to remember that you workout more than twice the time i do.. I hit the gym since 17th January 2007, had a 1 1/2 Month break because of a rotator cuff tear and some other issues...

your bench seems pretty strong, easily over your bodyweight, but i really dont care how much i put on aslong i have a nice pump in there... i could bench 225 but i like to do my chest workout in slow motion with nice contraction and stuff like that

edit: forgot about that cardio thing...

i just do 5min cardio before my weight training to loose up my joints, get the blood pumpin and stuff like that

 

[miamiracing]

shoulders, legs, abs

just came in from a good session, my right knee hurt again at the squats, i should buy a new one

start: 7.55PM
end: 9.20PM

5min Warmup Cardio

DB Front Raises: 20 / 25 / 30 (12reps, felt so heavy today)
DB Bent over Raises: 25 / 25 / 35 (10 reps)
Seated DB Side Raises: 20 / 25 / 30 / 35 (10 reps)
Wide Grip Rows: 135 / 135 / 155 (8 reps)
Standing Military: 135 / 135 / 165 (12 reps, no bouncing swinging or pushing up with leg support shit)
Inc. Leg press: 450 / 630 / 900 / 900 (12 reps, felt good)
Front Squats: 135 / 225 / 225 (10 reps, right knee hurt again )
One Leg- Leg Curl: 80 / 90 / 110 (10 reps)
Hammer Strength Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs

thats it, now say good night to the bad guy.. have to get up at 5 tomorrow (in 7hours) to go to work