miamiracings Log

[miamiracing]

thanks G, appr. the support man

hit chest, triceps, abs, traps and calves
came in at 270.5lbs today

start: 8.10
end: 9.30

warmup stretching + cardio

Benchpress: 135 / 175 / 195 / 225 (8 reps, had some angle probl. today)
Hammer Strength inc db bench: 55 / 75 / 95 (10 reps)
Inc. Db Bench: 55 / 75 / 75 (8 reps)
Seated EZ Bar Skullz: 55 / 75 / 95 / 95 (10 reps)
rope extentions: 80 / 100 / 100 / 110 (12 reps)
rev grip bar extentions: 100 / 100 / 100 / 100 (9 reps, had angle probl. again )
Hammer Strength Crunches: 5x25 200lbs
DB Shrugs: 75 / 100 (10 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 385 / 455 (10 reps) P.B.
Seated Calf Lifting: 4x15 squeeze reps with 3x45lbs plates
Standing Calf Raises: 195 / 295 / 295 / 395WS (10 reps)

very blessed today, p.b. while dieting is always nice

 

[miamiracing]

hit legs, shoulders today

start: 7.55
end: 8.40

Inc Legpress: 450 / 640 / 900 / 1000 (12 / 10 / 10 / 6 reps)
Squats: 135 / 225 / 315 (8 reps)
Squeeze Leg Extentions: 90 / 90 / 105 / 105 (10 reps with 3sec squeeze)
One Leg Leg Curl: 80 / 90 / 120 / 120 (10 squeeze reps)
Rev Pec Deck Flys: 75 / 75 / 95 / 95 (10 squeeze reps)
Cable Side Raises: 20 / 20 / 30 / 40 (10 squeeze reps)
Seated Military: 135 / 135 / 175 / 155DS (10 reps, except last DP's, was with 15)

thats it for today, im tired like a motherf.. had a nice steak and a baked potato 1.5 hours before workout, tasted gooood came in at 271 this night

 

[miamiracing]

mr bombastic

hit teeh gym this morning for back/tricpes/abs and traps, was pretty good actually except the shrugs felt like i run out of power..

time: 75min.
came in at 269.5lbs

warmup stretching + rotator cuff work

Stiffed Leg Deads: 135 / 225 / 315 / 365 (10 reps)
Bent Over Rows w/ underhand grip: 135 / 135 / 225 / 275 (10 reps)
Lat Pulldowns Wide to the back: 100 / 125 / 125 / 150 / 175 (10 reps with squeeze and 30sec. rest between sets)
Hammer Strength DB Row Machine: 4x10reps with 4x45lbs plates a side
Close G. Benchp: 135 / 175 / 175 / 195 (10 reps, felt so heavy today)
Seated EZ Bar Skullz: 55 / 75 / 95 (12 reps)
Rope Extentions: 80 / 90 / 100 (10 squeeze reps)
Rev Grip Bar Extentions: 120 / 120 / 120 / 120 (10 reps)
Hammer Strength Crunches: 4x25 200lbs
Hangning Rev Crunches: 2x20
DB Shrugs: 75 / 75 / 130 (10 reps warmup)
BB Shrugs off the floor: 225 / 315 / 315 / 405 (10 reps)

miami

 

[Hypocrisy86]

awesome work bro, showing off that Ruhl/berlin wall power there !
deads heavy as usuall, good numbers all bout, and yet you say
you ran out of power or almost on shrugs, it seems you did a helluva good job !

 

[miamiracing]

haha thx bro, looks like you are the only one who still gives some comments about my log

did chest, biceps, traps, abs and calves today

time: 80min

warmup stretching and rotator cuff work
Benchpress: 135 / 175 / 195 / 225 (12/10/8/6 reps)
inc db bench: 55 / 65 / 65 / 75 (10 reps)
pec deck: 135 / 135 / 165 / 165 (10 reps, nice squeeze and slow motion)
seated db curls heath style: 30 / 40 / 40 / 40 (10 reps, heath style)
ez bar curls: 75 / 75 / 95 (10 reps)
db preachers: 25 / 25 / 35 / 40 (10 reps)
Hammer Strength Crunches: 4x25 200lbs
Hanging Rev Crunches: 3x15
db shrugs: 80 / 80 (12 reps warmup)
bb shrugs of the floor: 225 / 315 / 375 / 405 (10 reps)
seated calf raises: 4x10reps with 4x45lbs plates
standing calf raises: 195 / 295 / 395 (10 reps)

miami

 

[bambam55]

What is your goal weight that you want to get to? I noticed you like to train traps a lot, thats really good, I think its one of the most forgotten bodyparts

 

[Hypocrisy86]

yea you do train traps alot
good numbers again broski. keep it up!

 

[miamiracing]

@bambam

i dunno, prob. around 240 or so.. just wanna get rid of my fat ass

@hypo thx brother, i love training traps plus there are weak so ive gotta hit them extra hard

hit the gym today for legs, shoulders and some abs

start: 8.05
end: 9.05

warmup stretching plus rotator cuff work

Inc Legpress: 450 / 640 / 900 / 1000 (12/10/8/6 reps)
Squats: 135 / 225 / 315 (10/10/ 8 reps)
Squeeze Leg Extentions: 90 / 90 / 90 / 90 (10 reps with 4sec squeeze and slow motion)
one leg leg curl: 100 / 100 / 100 / 120 (10 reps in slow mode and squeeze)
Standing DB Rows: 30 / 35 / 45 (10 reps)
Cable Side Raises: 20 / 20 / 30 / 40 (10 squeeze reps with 3sec squeeze on top)
Seated Military: 135 / 135 / 175 (10 reps, felt soooo heavy today)
hammer strength crunches: 4x25 with 200lbs and squeeze

miami

 

[Hypocrisy86]

awesome work bro.
leg presses are getting heavy
i just recently did 1,000 for 4
hell yea!! ahaha
your gonna be hitting 1,000 for 8+Soon
those traps arent weak... compared to mine
keep it up bro

 

[miamiracing]

thx bro, appreciate the support nicca.. i guess i actualy didn't planed to go heavy while dieting but something just sparks and i put couple more plates on

had a crazy session, pump was awesome, helped my buddy big d real quick on his chest workout, he did flat bb bench drop set with 315 for 8 than drop to 225 for 12 motherf. was talking 'bout light weight :imcoolurnot:

i did chest, triceps, abs, traps and calves today

start: 8.10
end: 9.20
weight: 264lbs

warmup stretching and rotator cuff work

flat bb bench: 135 / 175 / 215 / 225 (12/10/8/6 reps)
inc. db bench: 55 / 65 / 70 / 80 (8 reps)
peck deck: 135 / 135 / 165 / 195 (10 reps with 3 sec squeeze)
seated ez bar skullz: 55 / 75 / 95 / 95 (10 reps)
rope extentions: 80 / 80 / 100 / 100 (12 reps with squeeze)
rev grip bar extentions: 100 / 100 / 120 / 120 (10 reps)
hammer strength crunches: 5x25 200lbs
db shrugs: 75 / 75 (12 reps warmup)
bb shrugs off the floor: 225 / 315 / 385 / 385 (12 squeeze reps)
seated calf raises: 3 sets with 3x45lbs plates and 12 squeeze reps
standing calf raises: 195 / 295 / 395WS (12 reps with contraction on top)

miami

 

[Hypocrisy86]

Awesome man, noticed the db shrugs are warmups for the heavy
BB shrugs, 385 for those reps are serious business !!
Standing calf raises are weirrd. but damn your going hella heavy
on those , more weight than your shrugs!!
congrats man!

 

[Lionheart]

Nice session lately.Squats looking strong after all that legpressing

 

[Bulkboy]

ur a strong cunt miami! leg presses are rock solid, and squating like that after those leg presses are no mean feat no get that fucking diet on track and loose some damn strenght so i can feel better about myself u fatty:angrydude:

jk bro, u should update ur log with some pics though, so we can see how the dieting progresses

 

[Mikew]

Keep up the good work Miami!

 

[miamiracing]

thx fellas, i appreciate the support

i can't take photos coz i don't have a camera

hit the gym today for legs / shoulders / abs

start: 11.15
end: 12.25
weight: 264 :imcoolurnot:

warmup stretching plus rotator cuff work

Inc Legpress: 450 / 640 / 900 / 1000 (12/10/10/8 reps)
Squats: 135 / 225 / 315 (10 / 8 / 8 reps, went right below parralel but not atg)
leg extentions: 90 / 90 / 90 / 90 (10 reps with 3sec squeeze)
db upright rows: 30 / 35 / 40 / 45 (10 reps)
cable side raises: 20 / 20 / 30 / 40 (10 reps, squeeze on top)
rev peck deck flys: 75 / 75 / 75 / 75 (10 reps, squeeze and 25sec rest between sets to pump this motherfuckers up)
seated military: 135 / 135 / 135 (10 reps, shit felt heavy with tired and pumped up shoulders)
hammer strength crunches: 4x25 200lbs

thats it for today, now i lean back and enjoy a full rack of ribs and celebrate the 4th

 

[Hypocrisy86]

Awesome work man. 1000lb leg presses ! woot
keep it up bro. !!

 

[miamiracing]

thx g, i felt fly as hell so i just popped couple more plates on for ya

hit back, biceps, traps and abs today, felt pretty good

start: 5.40
end: 6.50

warmup stretching and rotator cuff warmup

stiffed leg deads: 135 / 225 / 315 / 385 (10/10/8/6 reps)
bent ov rows w/ underhand grip: 135 / 225 / 225 / 225 (10 squeeze reps)
lat pulldowns to back: 100 / 125 / 125 / 150 / 175 (10 reps)
hammer strength row machine: 3x10reps with 4x45lbs plates (one arm db row)
seated db curls: 30 / 40 / 40 / 40 (10 reps, heath style)
ez bar curls: 75 / 75 / 95 (10 reps)
db preacher curls: 25 / 25 / 35 / 35 (9 queeze reps)
hammer strength crunches: 4x25reps with 200lbs
hanging rev. crunches: 3x12
standing db shrugs: 3x12reps with 75lbs db's
bb shrugs: 225 / 315 / 405 (10 reps, lifted off the flo')
seated db shrugs: 3x12 reps with 80lbs db's

thats it for today, next week is prob. no weight session because i've gotta go out of town

 

[theweapon]

heavy ass leg press bro! good job!!

 

[theweapon]

whoops i read the top of the page thinking it was the most recent post sorry......

 

[Hypocrisy86]

awesome again man
gonna do 100+Lb curls soon man? lol
heh, over all another KO workout