miamiracings Log

[knight_rider]

looks like ive missed a few of your impressive sessions, keep up the good work!

 

[Rocky]

Nice going as always. Still don't know how you manage to do all that with the limited time and rest you seem to get with your job.

 

[Big VIC]

Lots of reps and big numbers Miami Keep it up You must have been really sore.

 

[miamiracing]

thx brothers

@rocky, i don't even know by myslef how i do that every time


start: 11.40
end: 12.40

Warmup Stretching + Rotator Cuff work with 15lbs db's

Rev Pec Deck: 75 / 90 / 135 (10 reps)
DB Upright Rows: 30 / 40 / 40 / 45 (10 reps)
DB Side Raises: 20 / 25 / 25 (10 reps with 2sec squeeze on top)
Standing Military Press: 135 / 135 / 155 / 175 (10 reps)
Inc Legpress: 450 / 640 / 900 / 900 (10 reps)
Squats: 135 / 225 / 315 / 315 (10 reps)
Squeeze Leg Extentions: 90 / 90 / 105 / 105 (10 reps, with 3sec squeeze)
One Leg Leg Curl: 80 / 90 / 110 / 120 (10reps)
Hammer Strengh Crunches: 4x25 200lbs
Hanging Rev Crunches: 2x15 BW

miami

 

[MaKaVeLi]

oooooh those 2seconds at the top are killa for your medial delts . Good work with the standing military presses, a real test for the core muscles. Dam that's really impressive how you're able to do such heavy work with that amount of compound work...inspiring stuff dude

 

[Mikew]

Impressive as always. As Mak said, 2 sec squeeze is a real pain.

 

[Big VIC]

some crazy shoulder work miami keep it up

 

[Hypocrisy86]

blasting those shoulders and legs hard man!
keep up that intensity, wreck those weights!!!

 

[miamiracing]

thx brothers!!! my legs still feel kind of sore

hit some back today, felt good, no p.b. but still good

start: 11.40am
end: 1.05pm

warmup stretching + rotator cuff workout with 15lbs db's

Stiffed Leg Deads: 135 / 225 / 275 (10 reps WARMUP)
Regular Deads without Touching floor while repping: 315 / 315 / 365 (10 reps, didn't touch the floor, always about 2/4 inch before up again)
Bent ov Rows w/ rev grip: 135 / 135 / 185 / 225 (10 reps)
Lat Pulldowns to the Back: 100 / 125 / 150 / 150 / 175 (10reps with nice squeeze)
Hammer Strengh Rows one arm: 2x45 lbs plates / 3x45lbs plates / 3x45lbs plates / 4x45lbs plates (10 reps, nice squeeze on top)
Close Grip Benchp: 135 / 155 / 175 / 205 (10 reps)
Seated EZ Skulls: 75 / 75 / 95 (10 reps)
Rope Extentions: 80 / 100 / 110 (10 reps)
Bar Extentions w/ Rev. Grip: 100 / 110 / 120 (10 squeeze reps)
Hammer Strengh Crunches: 4x25 200lbs
Standing DB Shrugs: 75 / 95 / 130 / 150 (12 squeeze reps)
Seated DB Shrugs: 75 / 75 / 95 / 95 (12 squeeze reps)

miami

 

[Big VIC]

Those deads are killer Miami Keep it up dogg

 

[h0ke]

Hello there mr. miami. U seem to be pretty strong guy, those deads really are monsterious!

 

[Hypocrisy86]

very impressive my German comrade haha
those deads and the rest of the workout are astonishing
considering you'd have to have conserved alot of energy to put out
all that strength,. awesome job man!

 

[Rocky]

Big job again man. Good weight for those squeezing reps!

 

[Daniel Andersson]

Great job in evey single one of your session bro.
Keep it up

 

[MaKaVeLi]

last couple of sessions look solid as usual. You continue to impress with the content of your workouts

 

[miamiracing]

thx boys

went real real fly today, weight felt like nothing

start: 8.40pm
end: 9.50pm

warmup stretching + rotator cuff workout with 15lbs db's

Benchpress: 135 / 175 / 195 (10 reps) / 225 (7 reps)
Inc DB Benchp: 40 / 55 / 75 / 75 (10 reps)
Butterfly: 165 / 165 / 195 / 195 (8 squeeze reps)
Seated DB Curls: 30(WU) / 40 / 40 / 40 (8 reps, heath style)
Standing EZ Curls: 75 / 75 / 95 (10 reps)
DB Preacher Curls: 30 / 30 / 40 / 40 (10 squeeze reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395WS / 395WS (10 squeeze reps)
Standing DB Shrugs: 75 / 100 / 130 (12 squeeze reps)
Seated DB Shrugs: 85 / 85 / 85 / 85 (10 squeeze reps)
Hammer Strengh Crunches: 5x25 200lbs

miami

 

[Hypocrisy86]

Definitely Fly man! for sure
those Rotator cuff warmups sure help huh?
doing them right before shoulders and chest is So helpful for me man
i can tell, it's working for you, 225lbs for 7
then those heavy Bicep curls, ez curls..
and not to mention your timing for the workout, not bad just over an hour
Shit, wish i didnt have the tendency to stay at my gym from 11:45 to 1:10am lol

 

[ironheart]

strong session miami. keep up the good work

 

[PrinceVegeta]

Great session miami!

 

[Rocky]

May have felt like nothing but it didn't look like nothing. Sterling work as usual man!