miamiracings Log

[PrizeFighteR]

Loving the supersets bro

 

[miamiracing]

Loving the supersets bro

thx brother, hooked you up with 5 stars for all your nice support

also did some late morning cardio today, my triceps is tight like a mother today

Cardio
25min super run on bike, burned 235cal. heart rate: ~166

 

[Lionheart]

Oh sweet supersets..i bet the pump was great

 

[miamiracing]

Legs, Abs, Traps

hit some legs, abs, traps today

didn't felt really good, but still knocked some decent numbers

time: 45min

5min Warmup Cardio + Stretching

Inc Legpress: 450 / 640 / 900 / 990 (10reps)
Front Squats: 135 / 135 / 225 / 315 (12 reps)
Back Squats: 225 / 365 ( 9 reps)
Squeeze Leg extentions: 105 / 105 (12 reps with 5sec. squeeze)
One Legged Leg Curls: 80 / 90 / 110 (10 reps) / 140 (8reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev Crunches: 3x15
Seated DB Shrugs: 75 / 115 / 130 (12 squeeze reps)
Standing DB Shrugs: 100 / 130 / 150 (12 squeeze reps)

 

[Hypocrisy86]

its no surprised people would stare, with what weights your using man
their getting heavier and heavier bro, keep it up

 

[knight_rider]

awesome leg session!

 

[Rocky]

I really can't get over the leg strength - doing 3 HUGE moves one after the other and each and every one with monumental weight! Your legs are fantastic in strength.

 

[PrinceVegeta]

Nice stuff!! strong legs

 

[miamiracing]

thx rocky, just trying to keep up with all them boys

just comming back from morning cardio

start: 7.20
end: 8.00

Cardio:
40min bike, burned around 390cals

 

[mexiFRO]

Nice! Why do you do seated shrugs? Do they eliminate the aid of your body to shrug the weight up?

 

[miamiracing]

Nice! Why do you do seated shrugs? Do they eliminate the aid of your body to shrug the weight up?

right, all you can use is your trap muscle, it works really really good

 

[miamiracing]

just came back from evening cardio

start:9.15
end: 9.45

30min Cardio
Bike, Burned around 320cal

 

[miamiracing]

just came back from triceps, traps abs session

start: 7.15
end: 8.00

5min warmup Cardio

Rotator Cuff Stuff with 30lbs dumbells and this neck brace thing

Inc. Skullcrushers: 75 / 75 / 95 / 95 (10reps)
Seated Skullcrushers: 75 / 75 / 95 / 95 (10 reps)

Rope Pushdown: 80 / 90 / 90 / 110 (10 reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Standing DB Shrugs: 75 / 100 / 130 / 150 (10 squeeze reps, weight for each hand)
Seated DB Shrugs: 75 / 75 / 130 (10 squeeze reps, weight for each hand)

Some Stretching

miami

 

[PrinceVegeta]

Good session miami

 

[knight_rider]

great session, how good are incline skullcrushers? they use to be a big favourite of mine!

 

[Hypocrisy86]

MAN THOSE DB shrugs are getting fucking heavy man
150s being used now, shit. you better hope your gym has some 200s hiding around ahaha
and great cardio to, thats a decent amount of cals burned in that time.
i did only 31mins and got barely 205 heh

 

[miamiracing]

back for a chest session, last one was about 2-3 weeks ago

start: 11.25
end: 12.35

Warmup Stretching, Windmills + Rotator Cuff Work

Flat BB Bench: 135 / 155 / 175 (12reps) / 195 (8 1/2reps, had to lay it on my chest and kinda make a situp )
Inc DB Benchp: 60 / 60 / 75 / 75 (10reps) P.B.
Butterfly: 135 / 135 / 165 / 165 (10 squeeze reps)
DB Hammer Curls to the Inside: 30 / 35 / 40 (12 reps)
Seated DB Curls Heath Style: 35 / 35 / 40 (10reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 295 / 295 (12 4sec squeeze reps)
Standing DB Shrugs: 75 / 100 / 150 (12 reps)
Seated DB shrugs: 75 / 75 / 130 (11 reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x15 BW+200lbs

Some Stretching

 

[ironheart]

good session there mate. good job on the DB incline PB

 

[knight_rider]

another good session! nice one with the PB!

 

[Glex]

Shrugs are massive as always I see