miamiracings Log

[Daniel Andersson]

Great to see that you do cardio miami
Really good work on the back session aswell

 

[miamiracing]

thx daniel, im on diet now actually.. came in at 280 today 2hours after breakfast..

had a chest,biceps,calves,traps and abs workout WHICH TOTALY SUCKED

start: 11.30
end: 12.40

warmup stretching + rotator cuff workout

Benchp: 135 / 175 / 195 (8 reps) / 215 (4 reps, OOPS better get off that diet boy )
Inc DB benchp: 50 / 50 / 70 / 100 (9 reps)
Butterfly: 135 / 165 / 165 / 165 (8 squeeze reps)
Seated DB Curls: 30 / 40 / 40 / 40 (8 reps)
Standing EZ Bar Curls: 75 / 75 (12 reps) / 95 ( 6 reps, woops 4 reps less than always)
DB Preacher Curls: 30 / 30 / 30 / 40 (10 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: 75 / 75 / 120 (10 squeeze reps)
Hammer Strength Crunches: 4x25 200lbs

miami

 

[knight_rider]

looking good miami, good luck with the diet, what you aiming to get down too, or are you just searching for abs...

 

[miamiracing]

thx bro, i just try to get down to like 245-250 thats all 30 more lbs to go

 

[The Creator]

Good luck with the diet bro. Lifting can definately be frustrating when in caloric deficit.

 

[BigBen]

looking good miami. keep it up!

 

[miamiracing]

thx for comments fellas, i finally got some straps for my knees from fitness resource for 10 bucks... helps a lot for my fucked up knee

had a little cheat meal yesterday evening so i could workout a little heavyer on my legs today, nothing big just a 1.2lbs t-bone steak came in at 278.7lbs (278.0 yesterday, so wasnt that bad)

oh had a little discusion with some dude who used the squat rack to train his biceps and i wanted to do some squats :angrydude: lucky i know everybody in there so the managment told him to use one of those 20 bb's who laying around everywhere instead of blocking the squat rack with it

start: 11.30
end: 12.35

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

Rev Pec Dec Flys: 75 / 90 / 90 / 105 (10 reps with a 2 sec. squeeze)
DB Rows: 30 / 40 / 50 (10 reps with a 2 sec squeeze on top)
Cable Side Raises: 20 / 30 / 30 (10 reps with squeeze on top)
Seated BB Militarys: 135 / 155 / 185 (10 reps, felt super heavy)
Inc Legpresses: 450 / 640 (10 reps) / 900 (7 reps)
BB Front Squats: 135 / 225 / 315 / 315 (8 ATG reps, i usualy go right between parallel and atg)
One Leg Leg Curls: 80 / 90 / 120 (12 reps) / 150WS ( 7 reps)
Squeeze Leg Extentions: 90 / 90 / 90 / 120 (10 squeeze reps)
Hammer Strength Crunches: 4x25 200lbs
Hanging Rev Crunches: 3x20 bw

thats it for today fellas

 

[Lionheart]

Strong fronties buddy.Keep up the good work!
1,2lbs t-bone?

 

[Hypocrisy86]

MMM bet that t-bone tasted good

keep the heavy liften up bro..
your gonna get there.. that guy with the squat rack shit
wtf... what a dumbass, lol. you should've slammed his face into a mirror.

 

[philosopher]

Beachboys curling in the squat rack, they sould be banned from the gym for doing that.

Big weights man, keep up the good work

 

[miamiracing]

thx y'all

@hypo

lol yea next time i will do that.. saw him again today while doing cardio.. guess what? he did biceps again

25 min cardio, burned 201 calories

 

[BigBen]

Looking really strong bro! Great work!

God Bless
Ben

 

[Rocky]

Solid session as usual. Big front squats for good reps.

 

[miamiracing]

thx ben, appreciate this

hit some back,triceps,traps and abs today but what was really weird is i came in at 277 yesterday, and at 281 today? how can i gain 4lbs in one day while dieting?

start: 11.20
end: 12.40

Deads from the flo' : 135 / 225 / 315 / 405 (8 reps without touching floor)
BoR w/ underhand grip: 135 / 135 / 225 / 315 (8 reps )
Lat Pulldowns to Back: 100 / 125 / 150 / 150 / 175 (10 reps)
One Arm Row Machine: 1x10 2x45lbs plates ; 2x10 3x45lbs plates ; 1x10 4x45lbs plates
Close Grip Benchp: 135 / 155 / 175 / 205 (9 reps)
Seated Skullz: 75 / 95 / 105 (8 reps)
Rope Extentions: 80 / 100 / 120 (10 reps with nice squeeze)
Bar Extentions w/ rev. grip: 120 / 120 / 150 / 150 (9 reps, jesus that burned)
Hammer Strength Crunches: 4x25 200lbs
Standing DB Shrugs: 75 / 100 / 130 (10 reps with squeeze)
Seated DB Shrugs: 75 / 75 / 75 (10 reps with 5sec squeeze, hell that burned)
BB Shrugs: 315 / 365 (8 reps, traps where done after that)

thats it for today

 

[Lionheart]

Strong deads buddy.Good work overall

 

[miamiracing]

thx lionheart, the session went kinda smooth...

hit some cardio today

~40min cardio, burned 305 cals

 

[PrinceVegeta]

great work miami!

 

[knight_rider]

impressive as ever miami.....sweet deads!

 

[Paulie]

Impressive! Your putting up great numbers.

 

[Hypocrisy86]

going all out aren't we now?
amazing job killing your back buddy hahaha, jk, betcha that pump felt good!