miamiracings Log

[Big VIC]

Great Job miami some nice pb up in there

 

[Rocky]

I'd say you're lighting the candle at both ends with all the wrok and lack of sleep - yet you keep pulling off the PB's so can't be all bad!

 

[miamiracing]

took some rest to recover this week, just some cardio today and prob. tomorrow morning but next weight session will be monday

cardio today:

30min bike, burned 310 cals
just walking 1 hour around my neighbour hood with my dogs at 85F

 

[MaKaVeLi]

good to see ya back in and posting again... solid session as usual, nice PB

 

[Hypocrisy86]

good cardio there Miami!, bet it was relaxing

 

[philosopher]

Cardio sucks but sometimes it has to be done. Nice work miami

 

[Mikew]

I wish I had a dog, would make my lazy ass do cardio more often : ) Good to have you back Miami.

 

[miamiracing]

thx, yea it kinda felt good...

hit also some morning cardio yesterday and chest, biceps, calves, traps and abs today

i woke up this morning with a stiff neck, must slept wrong.. hit the gym anyway, but still have some pain in my lower neck/ upper traps

sun 27th

~40min bike, burned 340cals

today,

start: 11.30
end: 12.35

Rotaror Cuff Warmup Stretching

Benchpress: 135 / 175 / 195 (10 reps) / 225 (8.5 reps) P.B. for reps
Inc BB Benchp: 135 / 175 / 195 / 225 (12 reps) p.b. for reps
Decline DB Benchp: 50 / 65 / 65 / 90 (10 reps)
Seated DB Curls: 30 / 40 / 40 / 40 (10 reps, heath style)
Standing EZ Bar Curls: 75 / 95 / 95 (10 reps)
DB Preachers: 30 / 30 / 40 / 40 (10 reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 295 / 395 / 395 / 395 (12 reps) SUper Fly p.b.
Standing DB Shrugs: 75 / 100 / 130 / 150 (10 reps)
Seated DB Shrugs: 75 / 85 / 105 (10 reps)
Hammer Strengh Crunches: 5x25 200lbs
Hanging Rev Crunches: 4x20 BW

miami

 

[PrinceVegeta]

great session miami

Nice pb's

 

[ironheart]

awsome session miami. nice job on the PBs!! keep up the good work!

 

[miamiracing]

thx fellas, yea finally got my bench a bit up, still not even close where it should be

hit some cardio again today, just because feels nice to be back in gym at my boys and geeking around and stuff..

~40min cardio, burned 300 cals

also lost 5lbs since sat. but feel bigger than ever

 

[miamiracing]

hit some leg session today

start: 11.50am
end: 1.00pm

warmup stretching + rotator cuff workout w/ 20lbs db's

Rev DB Flys on Bench: 25 / 30 / 35 / 35 (10 reps)
DB Upright Rows: 30 / 40 / 50 / 60 (10 reps)
Cable Side Raises: 20 / 20 / 30 / 35 (10 reps)
Seated BB Military: 135 / 155 / 195 (10 reps, shit was damn heavy today)
Inc Legpress: 450 / 630 / 900 / 900 (10 reps)
Front Squats: 135 / 225 (12 reps) / 315 (4reps, bar rolled away lol) / 315 (10 reps, left knee stated to hurt again)
Squeeze Leg Extentions: 90 / 105/ 120 / 120 (8 reps, 3sec. squeeze)
One Leg Leg Curl: 80 / 90 / 120 (12 reps) / 150 WS (7 reps) P.B.
Hammer Strength Crunches: 4x30 200lbs

thats it for today, bad about the pain in my left knee at squats, i really should get some of those straps you wrap around your knee...

also had some left shoulder pain in my rotator cuff again at militarys i bet i never loose this shit...

 

[The Creator]

Some straps should help the knees. Good work overall.

 

[Braaq]

Great front squats, as Creator advised. Get some wraps and that should really help the knee. Plus it should help your strength overall by increasing the pressure in your joint, not feeling your knee makes you just focus on the lift rather than your pain. But props for putting through with it even though it was hurting.

 

[PrinceVegeta]

awesome front squats man!! great pb too!! keep it up!!

 

[ironheart]

solid session miami. front squatting 315 for 10 after doing 900 on the leg press, damn you are one strong bastard. sorry to hear that your knee is hurting. lets hope its nothing permanent. strong session non the less

 

[miamiracing]

thx fellas, yea i do legpress before squats to warm up my knees, meight sound crazy to warm up knees with 900lbs but it works best for me

hit some bad ass back/triceps/abs and traps workout today

start: 11:20
end: 12.40

warmup stretching + rotator cuff workout

Deadlifts from the flo': 135 / 225 / 315 / 315 / 405 (10 reps without touching the flo', love the setwear belt fucking nice to work out with)
Bent ov Rows w/ rev grip: 135 / 135 / 225 / 275 (9 reps, damn back was gone after the deads )
Lat Pulldowns to the Back: 100 / 125 / 150 / 175 / 175 (10 reps)
Hammer Strength DB Row Machine: 2x45lbs plates, 3x45lbs plates, 4x45 lbs plates (10 reps each with nice squeeze, one arm at a time)
Close G. Benchp: 135 / 155 / 175 / 195 (10 reps)
Seated Skullz: 55 / 75 / 95 (12 reps)
Rope Extentions: 80 / 100 / 110 (10 reps, nice squeeze)
Rev. Grip Bar Extentions: 120 / 120 / 120 (10 reps)
Hammer Strength Crunches: 5x31 200lbs
Standing DB Shrugs: 75 / 100 / 130 (10 reps)
Standing BB Shrugs: 225 / 225 / 315 (10 reps, hate bb shrugs feels weird)

miami

 

[Pain]

Intense back workout there. Good job.

 

[miamiracing]

thx pain,

finally under 282 now, hit some cardio today also...

~45min cardio bike, burned 301 cals

miami

 

[miamiracing]

came in at 278 this noon hit some cardio

30min cardio bike, burned 236 cals