miamiracings Log

[Mikew]

Hard work with sweet a pump as reward, what more can you ask of?

 

[miamiracing]

thx man yea what else can you ask for

well after my boss called me yesterday on my day off at 9am to work, i had to hit the gym late

start: 8.20
end. 9.20

warmup stretching + rotator cuff work

Benchpress: 135 / 175 / 195 / 225 (8 reps)
Inc DB benchp: 45 / 55 / 65 / 75 (8 reps)
Pec Dec: 135 / 165 / 165 / 165 (10 reps with nice squeeze)
Seated Db Curls Heath Style: 30 / 40 / 40 / 40 (10 reps)
EZ Bar Curls: 75 / 75 (10 reps) / 95 (7 reps)
DB Preachers: 30 / 30 / 40 / 40 (10 reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 295 / 395 / 395 (12 reps)
Standing DB Shrugs: 75 / 100 / 130 (10 reps)
Standing BB Shrugs: 225 / 315 / 315 (8 reps)
Hammer Strength Crunches; 4x25 200 lbs , nice and slowly until the burn is so bad

miami

 

[PrinceVegeta]

nice workout miami!!

 

[philosopher]

Stop squeezing and start getting some new PR's

Nice session m8

 

[miamiracing]

Stop squeezing and start getting some new PR's

Nice session m8

kind of hard to get new p.b. in diet but im tryin'

btw, did some cardio today

25min cardio bike, burned 205 cals

 

[BigBen]

looking good miami! How is the diet and progress coming along for u bro?

God Bless
BEn

 

[Hypocrisy86]

congrats on the db presses man.
also the heath db curls looking awesome !
95lbs is some heavy weight for them biceps

 

[miamiracing]

thx boys,

@bben

diet is going pretty well could be a little faster but you kn ow better than nothing

had no time to post my last wednesday session, have been busy all the time...

start: 9.00pm
end: 10.10pm

warmup stretching + rotator cuff workout

rev. pec deck: 75 / 95 / 105 / 120 (10 reps)
db upright rows: 40 / 50 / 65 (10 reps)
cable side raises: 20 / 30 / 30 (10 squeeze reps)
seated bb military: 135 / 155 / 185 (10 reps)
inc leg press: 450 / 640 / 900 (12 reps)
BB Back Squats: 135 / 225 / 315 / 315 (8 reps)
squeeze leg extentions: 90 / 90 / 90 / 105 (10 3sec squeeze reps)
one legged leg curl: 80 / 90 / 120 / 150WS (10 reps)
Hammer Strength Crunches: 4x25 200lbs

miami

 

[miamiracing]

sup.

hit back and biceps + traps + abs today, usualy don't do back with biceps but imma have to do chest tomorrow instead of monday (coz i have to go out of town to kentucky) so i figured doin triceps today would blast it and i couldn't pop big weights tomorrow so i just do triceps tomorrow after chest

start: 5.40
end: 6.46

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

Deadlifts: 135 / 225 / 315 / 365 (10 reps without touching floor, felt kinda hard today)
Bent over Rows: 135 / 135 / 225 / 275 (12 reps)
Lat Pulldowns to Back and back to stack: 100 / 125 / 125 / 150 / 175 (12reps with nice squeeze on bottom)
Hammer Strength DB Row Machine: 2x45lbs plates ; 3x45lbs plates ; 4x45lbs plates ( 10 squeeze reps each set)
Seated DB Curls Heath Style: 30 / 40 / 40 / 40 (8 reps)
EZ Bar Curls Wide Grip: 75 / 75 / 95 (12 reps, hell yea)
DB Hammer Preachers: 30 / 30 / 30 / 45 (10 reps)
DB Shrugs: 75 / 100 / 130 (10 reps)
bb shrugs: 225 / 225 / 315 (10 reps)
hammer strength crunches: 140 / 170 / 200 / 200 (25 reps each, nice and slowly)
Hanging Rev Crunches: 3x20

miami

 

[wrestling lyon]

solid session miami
and it sounds smart switching out the triceps today since u have the chest session tomorrow

 

[Hypocrisy86]

another solid session man. congrats on the Deads without touching floor. bet you felt good after that one. go get some t-bone steaks

 

[Lionheart]

Nice work miami.I see you lost little strenght on squats and deads ,but who wouldnt!?Still excellent sessions.

 

[Rocky]

Weights still look really good considering you're dieting!

 

[miamiracing]

@hypo, i will today man.. eat a nice big steak.. yummy

@lion, yea a lil, hope it comes back while bulking

@ rocky, thx bro

caught a flu yesterday, woke up with bad tonsils and caughing.. still hit the gym i felt like if im gonna be sick, i wanna be real sick

had my buddy big d as partner today, crazy dude did 130 db's benchpress for warmup. went up to 170's superseted with 135lbs biceps curls (back on wall, no cheating)

start: 1.05
end: 2.05

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

Benchp: 135 / 175 / 195 (10 reps) / 225 (6reps)
Inc DB Benchp: 45 / 55 / 65 / 80 (10 reps)
Pec Deck: 135 / 165 / 165 / 165 (10 reps, squeeze like hell)
Seated EZ Bar Skullz: 75 / 75 / 95 / 95 (10 reps)
Rope Extentions: 100 / 120 / 120 / 130 (10 reps)
Rev Grip Bar Extentions: 120 / 120 / 120 / 120 (10 reps)
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 75 / 100 / 140 (10 reps)
BB Shrugs: 225 / 315 / 315 / 315 (10 reps) / 415 (8 reps)

thats it for today, next week is off coz im going out of town, traps where fucking pumped after all those shrugs

 

[wrestling lyon]

solid work miami
you'll come back after the break stronger

 

[The Creator]

Good work miami! Good modo about the sickness too haha!

 

[miamiracing]

hell yea bobby, im sick like a mofo... fever, caughing, pain everywhere....

and ive gotta work 10-12 hours a day

 

[high_five]

great session bro, considering you're sick and work a shitload. keep up the hard work

 

[miamiracing]

still caughing serval times a hour, try to be back friday/sat for back or monday for chest

holla

 

[Mikew]

See ya then bro!