miamiracings Log

[Hypocrisy86]

Shrugs never cease to amaze me. but astonish me! huge weights man!
i've had that done to me before on flat bench
actually let the Bar off on the lower part of the hooks (like 3inches above my head)
got up, picked up the bar like i was doing BB curls (was 145lbs on the bar) lifted it back up the top, man be careful with that too, saw some dud nearly crush his neck with the hex bar doing inclines once.

 

[Lionheart]

Congrats getting new pb on inclines.Heavy shrugs miami.

 

[PrizeFighteR]

Great session dude! You sure do love them shrugs huh?

 

[miamiracing]

thx boys, yea i really love shrugs, i could do them every day

hit some legs, shoulders, abs today

start: 11.30
end: 12.30

Warmup Stretching + Rotator Cuff Work

Reverse Butterfly: 90 / 105 / 105 / 135 (10 reps, minimal break for some nice pump)
DB Side Raises: 20 / 25 / 25 / 30 (10 reps )
Seated Free BB Military: 135 / 135 / 135 (10 reps, wow felt heavy after 3 weeks no shoulders)

Inc Legpress: 450 / 640 / 900 (10reps, felt so heavy today )
Front Squats: 135 / 225 / 315 (10 reps)
Squeeze Leg Extentions: 90 / 90 / 90 / 105 (10reps with 4sec squeeze)
One Legged Leg Curl: 80 / 90 / 110 / 140 (10 reps each leg)
Inc. Situps: 1x25 BW+2 45lbs plates ; 1x25 BW+3 45lbs plates ; 1x25 BW+3 45lbs plates
Hanging Rev. Crunches: 3x15 BW

miami

 

[ironheart]

great session mate. strong front squats

 

[miamiracing]

just came back from my 30 min good mornin cardio

start: 8.30AM
end: 9.00AM

Cardio:
30min Bike, Burned ~290cals

 

[Rocky]

Good job on the excellent PB's - and yeah 900lb is heavy!! Even though it's just usual for you and your freakish legs!

 

[Lionheart]

Strong leg work bro

 

[miamiracing]

thx bro u got some motherf* strong legs too


i hit a back-triceps-traps-abs session today, first one after 3 weeks break.. had some pain again in my left shoulder on close grip benching, but was gone after 2 sets

start: 6.15PM
end: 7.35PM

Warmup Stretching + Rotator Cuff Work

Stiffed Leg Deads: 135 / 225 / 315 (10reps, felt pretty heavy after 3 weeks off )
Lat Pulldowns to the Neck with back to stack and wide grip: 100 / 125 / 125 / 150 / 175 (10reps)
One Arm Row Machine: 2x45lbs plates / 3x45lbs plates / 3x45lbs plates / 3x45lbs plates / 4x45lbs plates (10 nice slow squeeze reps)
T-Bar Rows: 180 / 180 / 225 (8reps)
Close Grip Benchp. 135 / 135 / 155 / 195 ( 8 reps )
Seated Skullcrushers: 55 / 75 / 75 / 95 (10 reps)
Bar Pushdowns: 87.5 / 100 / 125 (10reps)
Rope Extentions: 80 / 90 / 90 / 110 (10reps with 3sec. squeeze on bottom)
Standing DB Shrugs: 75 / 100 / 130 / 150 (10reps, 2sec squeeze)
Seated DB Shrugs: 75 / 75 / 100 (10reps 3sec squeeze)
Decline Situps: 1x25 BW+2 45lbs plates ; 1x25 BW+3 45lbs plates ; 1x21 BW+3 45lbs plates

oh the last session was decline situps too, i put accidentally inc. situps but the edit button is away now

miami

 

[knight_rider]

awesome sessions miami, loved them front sqauts from the other day!

 

[miamiracing]

chest, biceps, traps, abs, calves

sup fellas,

hit some chest, biceps, traps, abs, calves session today, was blessed with the weight i could manage..

also had a old friend as trainings partner, crazy ass benched: 135x20 , 225x18 , 275x12 , 315x10 and 365x8 and said it was just a leight weight session for him coz he cracked his angle i saw him benching 405 for 7 cupple month ago

start: 2.35 PM
end: 3.53 PM

Warmup Stretching, Rotator Cuff Work and some easy side raises

Benchpress: 95(30 warmup reps) / 135 / 155 / 175 / 195 (10reps) / 225 (6reps)
Inc. BB Benchpress: 135 / 195 / 225 (8reps)
Butterfly: 135 / 135 / 165 / 165 (10reps with 3sec. squeeze)
Seated DB Curls: 35 / 40 / 40 (10reps)
DB Preachers: 30 / 30 / 35 / 35 (10 3sec squeeze reps)
Hammer Curls to the Inside: 35 / 35 / 40 / 40 (10reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395WS / 395WS (10 reps with 2sec squeeze on top)
Standing DB Shrugs: 75 / 100 / 130 / 150 (10 reps, nice squeeze on top)
Seated Shrugs: 75 / 75 / 100 (10reps nice squeeze on top)
Decline Situps: 1x25 BW+2 45lbs plates ; 1x25 BW+3 45lbs plates ; 1x26 BW+3 45lbs plates

thats it for today

 

[Hypocrisy86]

awesome bench pressing man
225 for 6 !!! SWEEET, GONNA BE HITTING 315 SOON MAN!!

 

[Lionheart]

Nice bro.Your bench is getting lot better.Good work..

 

[PrinceVegeta]

Good session miami!

 

[PrizeFighteR]

you inclined more than you flat benched? good shit regardless bro!

your old friend sounds like one strong mofo

 

[Mikew]

It always feels good to break a pb, especially in the bench : ) Grats bro!

 

[knight_rider]

hectic session miami, keep up the good work!

 

[miamiracing]

shoulders, legs, abs

thx again fellas, i just try to keep up with you strong mothers

I did some shoulders, legs, abs training today, wasn't that bad at all

Had some pain in my left upper knee (right over the knee plate) at 275 but could handle some more maybe its just because i have my legs shoulder wide appart.. i dunno.. never tried the very wide position...

start: 12.00 PM
end: 1.00PM

Rotator Cuff Work, Stretching, Windmills for Warmup

Bent Over DB Raises: 25 / 25 / 35 / 35 (10reps)
DB Upright Rows: 30 / 35 / 35 / 45 (10reps) P.B.
DB Side Raises: 15 / 15 / 15 (went easy just for pump, don't wanna fuck my delts up again)
Seated BB Military: 135 / 135 / 185 (10reps, damn seated ones are way easyer than standing) P.B. for reps
Inc Legpress: 450 / 640 / 900 / 990 (10reps) P.B.
Squats: 135 / 225 / 275 / 315 (10reps)
Squeeze Leg Extentions: 105 / 105 / 105 (10reps, 3sec squeeze)
One Leg- Leg Curls: 80 / 90 / 110 / 130 (10reps)
Decline Situps: 1x25 BW+2 45lbs plates ; 1x25 BW+3 45lbs plates ; 1x25 BW+3 45lbs plates
Hanging Rev. Crunches: 3x15 BW

thats it for today

 

[Lionheart]

Nice PBs there man.Good session

 

[Glex]

Nice going, Miami. Great PB on the seated military