miamiracings Log

[Clint]

being that your 280lbs haven't you ever considered doing more cardio for over all circulatory health?

last session was basic but got to the point. Take care of that knee.

I have to wake up at 2am, drive 130 miles to Indianapolis, its 10:30 now

what do you do for work?

 

[miamiracing]

bud, i usually do 2-3 times cardio a week, which means 45min. regular cardio and 15min Hiit

My Job is to Install Kitchens and Furniture from Bulthaup, Bo Concept, B&B Italia, Interluebke, Ligne Rose and stuff like that Just expensive designer things for people with too much money

 

[PrinceVegeta]

That's a pretty hard job....beats being a mover though!

 

[Rocky]

Great sessions and again the huge leg pressing - be careful with that knee though - like with your lighter weight benching - better to go lighter and get it good than risk injury!

 

[miamiracing]

@Rocky

thx for checking, i have that shit every winter time.. i don't know what it is, hit a hand full of doctors but they can't find anything

couldn't really sleep yesterday night, woke up twice and my nose was bleeding, prob. there is too much dust in my room and i always rub my nose than

hit some back, triceps, trap session today, man it was so hot in there it looked like i just came out of the shower

start: 12.40PM
end: 2.05PM

5min Warmup Cardio

Stiffed Leg Deads: 135 / 225 / 315 / 365 (10 reps, had to work in with 3 other dudes)
Lat Pulldowns Rev. to the Neck: 100 / 125 / 125 / 150 / 150 (12reps)
One Arm Row Machine: 1x10 2 45lbs plates ; 2x10 3 45lbs plates ; 2x10 4 45lbs plates
T Bar Rows: 225 / 225 / 270 (12 squeeze reps)
Close Grip Benchp: 45 (30reps warmup) / 135 / 135 / 155 / 185 (12reps)
Bar Pushdowns: 100 / 112.5 / 112.5 (12reps)
Inc EZ Skullcrushers: 75 / 75 / 75 / 95 (12reps)
Rope Extentions: 80 / 90 / 100 / 110 (12 squeeze reps)
Standing DB Shrugs: 80 / 100 / 130 (12 squeeze reps, had to lift that shit of the floor again, new racks are not in yet)
Seated DB Shrugs: 75 / 75 / 110 (12 squeeze reps)

thats it for today, now rest up for the game tomorrow... get me some German Hefeweizen Beer and Banana Juice and mmmmhh

 

[PrinceVegeta]

Nice session man!! keep it up!

 

[Lionheart]

Good session.Strong sl deads miami.

 

[PrizeFighteR]

really great throughout...awesome SLDLs bro!

 

[miamiracing]

thx for checking bro's

the deadlift is one of my fav. exercise and im pretty strong at it..
and i don't even use belts or something, sometimes straps but only if my grip is fucked up...

hit chest, biceps, calves, traps, abs today.. was a nice workout, im cool with it

start: 8.30PM
end: 9.35

5min Warmup Cardio

Benchp: 45 (30reps warmup) / 135 / 135 / 155 / 185 (10 reps in super slow, felt every god damn fiber )
Inc. DB Benchp: 45 / 55 / 65 / 65 ( 10 super slow reps, god daym that burns)
Butterfly: 135 / 135 / 165 / 185 (10 squeeze reps) P.B.
Hammer Curls to the Inside: 25 (WU) / 35 / 35 / 45 (10reps)
DB Preacher Curls: 25 / 25 / 35 / 45 (10 squeeze reps) P.B.
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395 WS / 395 WS (12 squeeze reps)
Standing DB Shrugs: 75 / 100 / 130 (12reps, still no rack, means lift that shit of the flo)
Seated DB Shrugs: 75 / 75 / 110 (12reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs

thats it, work tomorrow is at 10.30AM, that means i can sleep til 7.50AM and be in the Gym at 9AM for Cardio

 

[MaKaVeLi]

nice sessions there dude, and great work on the PBs for the last sesh

 

[PrinceVegeta]

Congrats on ur pb's man! awesome work! when u hittin the 225 mark for the bench?you could easliy do 6 muscle building reps!!

 

[miamiracing]

haha thx homeboy.. i know i could hit 225 but i dunno man.. im scared haha

 

[PrinceVegeta]

dont be son! if the bar doesnt come....just scream for help!

 

[PrizeFighteR]

always nice to have some pbs..i agree with vegeta, throw some 225s around miami!

 

[Rocky]

I agree - if you're hitting 12 reps at your current weight - you should be pretty sweet for 225.

 

[miamiracing]

i try it on monday.. i feel good after today.. close grip benching was strong so im def. motivated for monday

i had a accident on thursday on my moving job.. i carried a big heavy cabinet part with our vice president the stairs up and i was on the top and he on the bottom.. it was so heavy that he had to hold it with both hands on the bottom, so it was almost falling over to one side.. i tried to secure that with one hand under and one hand on side and i was cool with that and in that moment i walked up the first stair and that motherf** started to push it and i felt back and of course lost the grip and that heavy bitch felt right with the corner on my calf.. man after 2 minutes it was swollen real nuts like... i could barely walk after that and you know what? he laughed at me.. i was almost at that point to punch him in his stupid mouth but my brother hold me back i was lucky that i didn't tore my muscle or something.. just a big blue spot which is 17cm long and some pain

that also means no leg workout and no deads today on my back workout, but i think it should be ready on monday to train my calves again..

start: 11.30
end: 12.40

Lat Pulldowns to the Back: 100 / 112.5 / 125 / 150 / 175 (12reps)
One Arm Machine Rows: 90 (2plates) / 135 (3plates) / 135 (3plates) / 180 (4plates) (10 nice squeeze reps)
Bent ov. Machine Rows: 270 (6plates) / 270 (6plates) / 360 (8plates) / 360 (8plates) (10 squeeze reps) P.B.
Close G. Benchp: 135 / 135 / 155 / 185 (12 reps)
Inc. EZ Skullcrushers: 55 / 75 / 75 / 95 (10reps)
Bar Pushdowns: 100 / 112.5 / 112.5 (12reps)
Rope Extentions: 80 / 90 / 110 (12reps)
Standing DB Shrugs: 85 / 100 / 130 (12 squeeze reps, of course weight for each hand)
Seated DB Shrugs: 75 / 75 / 100 (12 squeeze reps, weight for each hand of course)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev Crunches: 3*15 BW

thats it for today

 

[Lionheart]

Strong rowing and CG presses.Sweet session bro

 

[PrinceVegeta]

Awesome stuff man!! thos cg only assure me even more that u coudl throw 225 around!! keep it up! too bad for ur calf accident man!

 

[Rocky]

Ouch! That accident at work sounded like it could have been nasty.

Didn't affect another sterling session though. Looking forward to Monday's domination.

 

[miamiracing]

yea rocky, if i would be a 150lbs guy im pretty sure it had just broke my leg..
i got still some pain in there if i touch it (of course its still blue )

had also some pain again in my left hand but still smashed 225 happy like a motherf.

start: 11.30
end: 12.55

5min Warmup Cardio

Benchpress: 45 (30WU Reps) / 135 / 155 / 175 (10 sq. reps) / 225 (8 reps) P.B.
Inc. DB Benchp: 45 / 55 / 55 / 65 ( 10 squeeze reps)
Butterfly: 135 / 135 / 165 / 195 (12 squeeze reps)
Hammer Curls to the Inside: 30 / 35 / 35 / 40 (12 reps)
EZ Bar Preacher Curls: 75 / 95 (12 squeeze reps)
DB Preacher Curls: 25 / 25 / 35 / 35 (10 squeeze reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 295 / 295 (12 sq. reps, no heavy weight for my left calf, had still a lil pain in there)
Standing Shrugs: 75 / 100 / 130 (12 sq. reps, had to lift that shit off the flo')
Seated Shrugs: 75 / 75 / 105 (12 squeeze reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev. Crunches: 3*15 BW

miami