miamiracings Log

[miamiracing]

thx bro, my gym is full of hammer strength equipment :greddy:

did chest,triceps,traps abs and calves today, felt alright, almost passed out after shrugs :wutyousay: dunno what happened.. saw a lot of stars and had to sit down for couple minutes

time: 60min flat
weight: 265lbs

warmup stretching and rotator cuff work

Benchpress: 135 / 175 / 195 / 225 (10/10/10/6 reps)
Inc DB Benchpress: 55 / 65 / 70 / 70 (10/10/8/17 reps--> freaked out while listening to survivor - burning heart )
Peck Deck: 135 / 135 / 165 / 165 (10 reps with nice squeeze)
Seated EZ Bar Skullz: 55 / 75 / 95 / 95 (10 reps)
Rope Extentions: 80 / 80 / 90 / 100 (10 reps)
Y-Bar Pushdowns: 100 / 120 / 140 / 170 / 190 Whole Stack (10 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 / 75 / 130 (10 reps)
BB Shrugs off the Floor: 225 / 315 / 385 / 495 (10 reps, shit almost knocked me off my feets)
Seated Calf Raises: 8x12 reps with 4x45lbs plates

miami

 

[PrinceVegeta]

Great session man!

 

[miamiracing]

sup prince, how u feelin man?

did legs,shoulders and abs today, was ok i tought i would get more out but pump was sweet... those rpm should win the nobel prize

time: 60min
weight: 265,5lbs

rotator cuff warmups

rev. peck deck flys: 75 / 75 / 75 / 75 (15 reps, very short brake between)
Seated BB Military's: 135 / 155 / 185 (10 reps)
Side Raises on Cable Crossover: 20 / 20 / 30 / 30 / 30 / 40 / 20 (12 reps with nice squeeze on top, shit burned the hell out, pump was so sweet like tweak )
Inc Legpress: 450 / 640 / 900 / 900 (10 reps, felt so heavy today )
Front Squats: 135 / 225 / 315 (10 reps, havent done them in a long time)
Leg Extentions: 90 / 90 / 90 / 90 (10 reps with 3sec squeeze.. pump was amazing)
Hammer Strength Crunches: 4x25 200lbs

miami

 

[miamiracing]

was soo lazy today, still hit the gym and did a great workout

time: 70min
weight: 266

stiffed leg deads: 135 / 225 / 315 / 405 (8 reps)
bent over rows w/ under grip: 135 / 185 / 225 / 225 (10 reps)
lat pulldowns to the back: 100 / 125 / 150 / 175 / 200 (10 reps)
hammer strength iso rows: 4x10 with 4x45lbs plates
seated db curls heath style: 30 / 40 / 40 / 40 (10 reps)
ez bar curls (ass on wall): 75 / 75 / 95 / 115 (10/10/10/7 reps)
DB Preachers: 30 / 30 / 35 / 35 (10 squeeze reps)
Hammer Strength Crunches: 4x25 with 200lbs
DB Shrugs: 75 / 75 / 75 (10 reps)
BB Shrugs off the Floor: 225 / 315 / 385 / 455 (10 reps)

now i enjoy my head from h0ke

 

[El Freako]

Great weight on the deads and bent rows Miami!

 

[miamiracing]

thx bro, but i think bent over rows really suck while i'm dieting

 

[miamiracing]

hit chest,triceps,abs,traps and calves today,

session was fucked up, didn't felt so good today.. tired, pain in joints and stuff...
well still hit a p.b

Benchpress: 135 / 175 / 195 / 225 (10/10/8/6 reps)
Inc DB Benchpress: 50 / 70 / 90 / 100 (12/10/8/6 reps) p.b.
Peck Deck: 135 / 135 / 165 / 195 (10 squeeze reps)
Seated EZ Bar Skullz: 55 / 75 / 95 / 115 (10 reps)
Rope Extentions: 80 / 80 / 90 / 100 (10 reps with nice squeeze at end of movement)
Y Bar Pushdowns: 120 / 140 / 170 / 190 full stack (10 reps, nice squeeze at end of movement)
Rev Grip Straight Bar Extentions: 120 / 120 (10 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 / 75 (12 reps)
BB Shrugs off the Floor: 225 / 315 / 385 / 455 (10 reps)
[/quote]

miami

 

[miamiracing]

had a nice leg, shoulders and abs session today thats how u build some big ass legs boy :greddy:

took me only 60mins

weight: 264lbs

warmup stretching and rotator cuff work

Inc LegPresses: 450 / 640 / 900 / 1000 (10/10/8/6 reps)
Squats: 135 / 225 / 315 / 385 (8 reps, felt kinda hard today)
Squeeze Leg Extentions: 90 / 90 / 90 / 90 (10 reps with 3sec squeeze)
Rev. Peck Deck Fly's: 75 / 75 / 95 / 115 (10 reps, squeeze and short brakes)
Seated BB Military's: 135 / 155 / 185 (10 reps)
Cable Side Raises: 20 / 20 / 20 / 30 / 30 / 40 (13 reps, very short brake between sets)
Hanging Rev Crunches: 3x20
Hammer Strength Crunches: 3x25 200lbs

thats it for today, legs feel pumped like hell

 

[tkD]

good job miami

 

[Hypocrisy86]

awesome work on those squats and leg presses buddy
Keep up the hard work!!! :imcoolurnot:

 

[h0ke]

Nice sessions miami! Those squats looks very good. Keep it up

 

[miamiracing]

thx homies

did back,biceps,traps and abs yesterday night after work, was ok but felt heavier than ever

time: 64min
weight: 263lbs

warmup stretching and rotator cuff work

Stiffed Leg Deads: 135 / 225 / 315 / 385 (10 reps)
Bent Over Rows: 135 / 135 / 225 / 225 (10/10/8/8 reps)
Lat Pulldowns to the Back: 100 / 125 / 125 / 150 / 175 (10 reps)
Hammer Strength Iso Rows: 4x10 reps with 4x45lbs plates
Seated DB Curls Heath Style: 30 / 40 / 40 / 45 (8reps)
EZ Bar Curls: 75 / 75 / 95 / 95 (10 reps)
DB Preachers: 25 / 25 / 35 / 35 (10 reps, squeeze teh biceps trough the skin style)
Hammer Strength Crunches: 4x25 with 200lbs
DB Shrugs: 75 / 85 / 85 (10 reps)
BB Shrugs off the Floor: 225 / 315 / 315 / 405 (10 reps)

miami

 

[El Freako]

Nice strong rows there Miami.

 

[PrinceVegeta]

Great session man!

 

[Mikew]

Awesome workout bro, Sldl are wicked.

 

[miamiracing]

wassup brothers, im back on track after a week brake (had to go out of town, so there was no choice )

started off with some legs,shoulders and abs

time: 60min
weight: 266lbs

warmup stretching and rotator cuff work

Inc LegPress: 450 / 640 / 900 / 1000 (10/10/8/7 reps)
Squats: 135 / 225 / 315 (10 reps)
Squeeze Leg Extentions: 90 / 90 / 105 / 105 (10 reps with 3sec squeeze)
One Legged Leg Curl: 80 / 90 / 120 / 140 (10 reps)
Rev Peck Deck Flys: 75 / 75 / 95 / 120 (10 reps)
Seated BB Militarys: 135 / 155 / 185 (10 reps)
Cable Side Raises: 20 / 20 / 30 / 30 / 30 (15 squeeze reps,full rom all the way up)
Hanging Rev Crunches: 3x20
Hammer Strength Crunches: 3x25 200lbs

miami

 

[tkD]

good to have you back miami :techn9ne:
session looks good

 

[Big_Guns_Lance]

Nice workout miami, heavy squats and crunches.

 

[Hypocrisy86]

congrats Miami, Leg presses and squats look superb
keep it up man

 

[miamiracing]

thx for the luv fellas i love train legs, its my favorite body part

did back,biceps,traps and abs today

time: 70min
weight: 261.7lbs

Stiffed Leg Deads: 135 / 225 / 315 / 385 (8 reps)
Bent Over Rows: 135 / 135 / 225 / 225 (10/10/8/7.5 reps)
Lat Pulldowns to the Back: 100 / 125 / 125 / 150 / 175 (12 reps)
Hammer Strength Iso Rows: 4x10 reps with 4x45lbs plates
Seated DB Curls Heath Style: 30 / 40 / 40 / 45 (9reps)
EZ Bar Curls: 75 / 75 / 95 / 95 (10 reps)
DB Preachers: 25 / 25 / 35 / 35 (10 reps)
Hammer Strength Crunches: 4x25 with 200lbs
DB Shrugs: 75 / 85 / 85 (10 reps for warmup)
BB Shrugs off the Floor: 225 / 315 / 315 / 405 (10 reps)

thats it for today, now i watch tweaks pics all night long and prob. ejaculate couple times