miamiracings Log

[Rocky]

CG PB was great weight! Despite your lack of time that back session was still pretty damn sweet.

 

[PrizeFighteR]

Loving the CG bench

 

[miamiracing]

thx fellas, i prob take this week off, just cardio and legs.. both of my rotator cuffs hurting..

run trough my chest,biceps,calves,traps,abs session like crazy today,

start: 10.00AM
end: 11.00AM

5min Warmup Cardio

Benchpress: 45 (30WU Reps) / 135 / 155 / 175 (10 sq. reps) / 225 (8 reps)
Inc. DB Benchp: 45 / 55 / 65 / 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 / 395 (12 sq. reps,
Standing Shrugs: 75 / 100 / 130 (12 sq. reps, had to lift that shit off the flo')
Seated Shrugs: 75 / 75 / 120 (12 squeeze reps) P.B.
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev. Crunches: 3*15 BW

miami

 

[Glex]

Bench press wasn't a fluke, I see Keept it up, bro.

 

[pGhi]

Looks like some crazy training in there!

Pretty long workout man!

Keep it up!

 

[Hypocrisy86]

DAMN MIAMI how the hell did your BB presses get so high!?
god im lagging behind like an 10yr old noober
bet your gonna be needing new clothes soon, keep getting bigger and bigger! lol

 

[miamiracing]

DAMN MIAMI how the hell did your BB presses get so high!?
god im lagging behind like an 10yr old noober
bet your gonna be needing new clothes soon, keep getting bigger and bigger! lol

i dunno i always was scared for the 225 and now im hitting it with sucess

your right about the cloth, all my pants barely fit i regular wear size 36 but i've gotta buy 40's so my legs can fit in

shiit and all my XXL Tshirts gettin smaller and smaller

 

[Hypocrisy86]

i dunno i always was scared for the 225 and now im hitting it with sucess

your right about the cloth, all my pants barely fit i regular wear size 36 but i've gotta buy 40's so my legs can fit in

shiit and all my XXL Tshirts gettin smaller and smaller

Makes sense,i was telling Chesti on MSN
i used to wear size 38 pants, now i can fit in 31s
cus size/strength in my legs slowly went away
trying to get back in the game with em
but your BB presses man, still in wonder how you got em up that high
im way behind you in that ...

 

[Rocky]

Fine job on the bench again!

Look after them rotator cuffs - don't want them holding you back now your pushing harder!

 

[miamiracing]

thx, yea i take 800mg ibuprofen every 4 hours and more calcium and stuff now.. left one is almost fine again but the right one is still bad..

had some leg workout today, throwed some biceps, traps and abs in..

start: 11.20
end: 12.45

5min warmup cardio

Inc Legpress: 450 / 640 / 900 / 900 (12reps, no lockouts)
Regular Legpress: 400 / 400 / 400 (12reps, was the full stack already )
Squats: 135 / 225 / 225 / 315 (10reps, had some pain in my left knee again)
Squeeze Leg Extentions: 105 / 105 ( 12 3sec squeeze reps, had some pain on my leg from the accident i had)
One Legged Leg Curl: 80 / 90 / 110 (10 reps with 2sec. squeeze for each leg)
DB Hammer Curls to the Inside: 25 / 35 / 35 / 40 (10reps)
Inc DB Curls: 35 / 35 / 40 (10reps, heath style, rep out one arm than the other one)
DB Preacher Curls: 25 / 25 / 35 / 35 (10 squeeze reps)
Standing DB Shrugs: 75 / 105 / 130 / 130 (12 squeeze reps, weight for each hand of course)
Seated DB Shrugs: 75 / 75 / 120 (12 squeeze reps, weight for each hand of course)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev Crunches: 2x15 BW

miami

 

[ironheart]

solid session there mate. awsome leg strenght. keep up the good work

 

[Rocky]

Legs as solid as ever. Awesome lifts. Arms looking healthy too!

 

[miamiracing]

hit some morning cardio today

30min bike, burned ~310cal

 

[Glex]

Yay cardio

 

[miamiracing]

hit some evening cardio today:

30min bike, burned ~310cal

 

[philosopher]

Whats up with all the cardio m8. 2 cardio session in a row withoud any strength training?

 

[miamiracing]

Whats up with all the cardio m8. 2 cardio session in a row withoud any strength training?

recovering my rotator cuffs this week is off too.. just some biceps, triceps, calves, quads, abs,

miami

 

[miamiracing]

hit some hot road super ass superset session today

start: 11.20
end: 12.00

10min warmup cardio

Hammer Curls to the Inside: 25 / 30 / 35 / 40 (10reps)
SUPER SET WITH
Inc. Skullcrushers: 55 / 55 / 55 / 55

EZ Preacher Curls: 75 / 75 / 75 / 75 (10reps)
SUPER SET WITH
Seated Skullcrushers: 75 / 75 / 75 / 75 (10reps)

DB Preachers: 25 / 25 / 35 / 35 (10 reps)
SUPER SET WITH
Rope Pushdowns: 80 / 90 / 90 / 110 (10reps with squeeze)

Standing Calf Lifting: 195 / 195 / 195 / 295 / 395WS / 395WS (12 squeeze reps)

Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs

Seated Shrugs: 75 / 100 / 130 (10 squeeze reps) P.B.

thats it for today, that superset thing builds some serious swet!

 

[PrinceVegeta]

Nice session there miami!! good stuff!!

 

[miamiracing]

thx bro, i totally forgot about the shrugs, anyway i throw em' in now..