miamiracings Log

[El Freako]

1000lb leg presses are awesome mate! I remember when I used to do them at 500kg, I'd get up out of the machine and fall over straight away. Back in the day when I had access to a plate loaded leg-press :crymeariver:. Impressive that you did squats after!

 

[PrizeFighteR]

You weigh 264 now? That's awesome:imcoolurnot:

 

[miamiracing]

thx fellas, came back to gym today after a week break, felt awesome... session was pretty good and heavy

came in at 265lbs today

time: 73mins

warmup stretching

Stiffed Leg Deads: 135 / 225 / 315 / 385 (12-10-8-7 reps)
Bent Ov Rows: 135 / 135 / 225 / 225 (10 reps each set)
Lat Pulldowns to Back: 100 / 125 / 125 / 150 / 200 (12 reps, wide grip) P.B.
Hammer Strength Rows: 4sets of 10reps "DB" Rows with 4x45lbs plates a Side
Seated DB Curls: 30 / 40 / 40 / 40 (10 reps, heath style, rep out one arm than the other one)
EZ Bar Curls: 75 / 75 / 95 / 95 (10 reps)
DB Preachers: 25 / 25 / 35 / 35 (10 squeeze reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 / 75 (10 squeeze reps)
BB Shrugs off the Floor: 135 / 225 / 315 / 405 (10 reps)

miami

 

[Hypocrisy86]

Congrats komrade!
another killa session, and those heath style db curls
are doing' some good!
keep up those Shrugs too big guy!

 

[Mikew]

Killer sessions, and 265 pounds to top it off! : D

 

[PrizeFighteR]

time to post some pics:wutyousay:

 

[miamiracing]

sup fellas, thx for the luv :greddy:

i throw some pics up if i get a cam + if i feel right.. atm i dont feel right to do pics, but right now i see def. more muscle than before.. seperate shoulders and i see muscle fibers out of it, i see the top 4 abs (not ripped but i see them ) the only thing what fucks me up is that my legs lost some size, but i see def. more seperation in it..

anywayz i hit teh gym today for chest, triceps, abs, calves and traps.. felt good after a week break, lost some strength in flat bench but who gives a damn how much u bench if you look like you bench 550 :imcoolurnot: jk

came in at 266.4 today (had a little 4500cal cheat day yesterday :carduindisguise )

start: 8.20
end: 9.40

benchp: 135 / 175 / 195 / 225 (12 - 10 - 8 - 4 reps)
inc. db benchp: 55 / 65 / 70 / 80 (12 reps)
Peck Deck: 135 / 135 / 165 / 165 (10 3sec. squeeze reps, until i felt the burn in every damn fiber )
Seated EZ Bar Skullz: 55 / 75 / 95 / 95 (10 reps)
Rope Extentions: 80 / 90 / 90 / 90 (12 reps, nice squeeze on bottom)
Rev. Grip Bar Extentions: 100 / 100 / 120 / 120 (10 reps, tri. was super pumped at this time, i could barely move my arms back)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 (12 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 385 / 405 (10 reps)
Seated calf raises: 4x20 squeeze reps with 3x45lbs plates
Standing Calf Raises: 195 / 295 / 395WS (12 squeeze reps)

thats it for today, tomorrow is legs and th. shoulders

 

[Hypocrisy86]

Keep knocking those weights man, or bitch slapp'n em haha
EZ curls are sure skully crushers
add a 25plate to those hammer crunches bro! lol

 

[miamiracing]

sup bro, the hammer strength crunches machine is already fully loaded :wutyousay: wish i could some more on..

hit legs, shoulders and abs yesterday night, was too damn tired to write it in here..

start: 9.40
end: 10.45

warmup stretching and rotator cuff workout

inc legpress: 450 / 640 / 900 / 1000 (12-12-10-7 reps)
squats: 135 / 225 / 315 (10 reps)
leg extentions: 90 / 90 / 90 / 90 (10 reps with 3sec squeeze on top and slow mode)
one leg - leg curl: 80 / 90 / 100 / 120 (10 reps, nice 2sec squeeze on top)
peck deck flys: 75 / 75 / 95 / 105 (10 squeeze reps, 30sec rest between sets)
db upright rows: 30 / 40 / 45 / 50 (10 reps)
Cable Side Raises: 20 / 20 / 30 / 30 / 40 (12 reps, squeeze on top and 30 sec rest between sets)
Seated Military Press: 135 / 135 / 135 (10 reps, shoulders where done after all those raises)
Hammer Strength Crunches: 4x25 200lbs
Hanging Rev Crunches: 3x15

miami

 

[Rageking]

solid man, FEEL the burn :techn9ne:

 

[Hypocrisy86]

Awesome man, try doing the crunches with all negatives
those one legged leg curls are impressive to man
keep it up, get those legs blasting!!

 

[miamiracing]

thx bro, i'll try next time

hit back, biceps, traps and abs today

came in at 268.5lbs.... back to more chicken, too much steak and other crap the last couple days

had some shoulder issues today while doing biceps stuff, but i could manage some decent weight...

warmup stretching and rotator cuff work
Stiffed Leg Deads: 135 / 225 / 315 / 405 (8 reps each)
Bent ov Rows: 135 / 135 / 225 / 225 (10 reps)
Lat Pulldowns to the back: 100 / 125 / 125 / 150 / 175 (10 reps)
Hammer Strength DB Rows: 3x10 reps with 4x25lbs plates
Seated DB Curls: 30 / 40 / 40 / 40 (7 reps, heath style, could not do more because of pain in shoulders)
EZ Bar Curls: 75 / 75 / 75 / 75 (10 reps, 30sec break between sets, could not go higher because of pain/sore shoulders)
DB Preachers: 25 / 25 / 35 / 35 (10 reps)
Hammer Strength Crunches: 4x25reps with 200lbs
DB Shrugs: 75 / 75 (10 reps)
BB Shrugs off the Floor: 225 / 315 / 405 / 405 (10 reps)

miami

 

[Hypocrisy86]

Congrats bud, some serious back work there!
bb rows looking solid as well as deads!

 

[miamiracing]

thx bro, hit some chest, tri, calves, traps and abs today, felt pretty good..

had some issues with my left wrist, since yesterday actually..hope that shit goes away pretty soon.. i dont need it at all

weight: 265
start: 8.25
end: 9.36

warmup stretching and rotator cuff workout

BB Benchp: 135 / 175 / 195 / 225 (12/10/8/5 reps)
Inc DB Benchp: 55 / 65 / 70 / 70 (10 reps each set)
Peck Deck: 135 / 135 / 165 / 165 (10 reps, super squeeze at end until the burn was so bad and chest kinda turned blue :imcoolurnot: )
Seated EZ Skullz: 55 / 75 / 95 / 95 (10 reps, each)
Rope Extentions: 80 / 90 / 90 / 90 (10 reps, squeeze at end)
Rev Grip Bar Extentions: 100 / 100 / 120 / 120 (10 reps)
Hammer Strength Crunches: 3x25 200lbs (kinda lazy today )
DB Shrugs: 75 / 75 / 80 / 90 / 100 (10 reps)
BB Shrugs off the Floor: 225 / 315 / 385 / 405 (10 reps)

thats pretty much it for today

 

[bambam55]

Nice work bud. Awesome shrugs there, I know your traps really had to be feeling it since you did DB's before the BB.

 

[miamiracing]

haha yea fella, finished this motherf..

hit legs and shoulders today, felt pretty good

Time: 60mins
w: 264 lbs

warmup stretching and rotator cuff work

Inc Legpress: 450 / 640 / 900 / 900 (10 reps)
Squats: 135 / 225 / 315 / 365 (10-10-8-7 reps)
Leg Extentions: 90 / 90 / 90 (10 reps with 3sec squeeze)
One LEgged Leg Curl: 80 / 90 / 120 (10 reps)
Peck Deck Fly's : 90 / 90 / 90 / 90 (10 reps, 20sec brake between setS)
Seated BB Military: 135 / 135 / 185 (10 reps)
Cable Side Raises: 20 / 20 / 30 / 30 / 20 (10 reps, 30sec brake between sets)
Cable Front Raises: 20 / 20 / 30 / 30 / 30 (10 reps, 30sec brake between sets to pump it up real good)

thats pretty much it, pump was/is pretty good

 

[tkD]

solid military presses and heavy legs session, especially squats & leg press, good job bro

 

[Big_Guns_Lance]

Nice workout mate. Awesome leg presses! And those military presses are too

 

[theweapon]

those military presses are sick dude! good job

 

[Rageking]

STRONG militarys good squatting too