miamiracings Log

[philosopher]

haha lol at the brutal arm pump

Nice session there miami

 

[Big_Guns_Lance]

Nice workout miami, heavy flat benches and inclines

 

[Lionheart]

Heavy presses and shrugs

 

[Hypocrisy86]

Congrats on the arm pumps, lol, sometimes they get in the way tho..
but feeling of the pump is delicious .
congrats on the flyes and flat presses man!

 

[miamiracing]

sup fellas, finally back from out of town, hit teh gym for
back,biceps,abs and traps

was a good workout, felt like crap today and tought i meight gonna skip but what a great decision to go to gym and nail it

time: 70min.
weight: 257.5lbs

stiffed leg deads: 135 / 225 / 315 / 405 (10/10/8/6 reps)
T-Bar Rows: 3x45lbs plates for 10 ; 4x45lbs plates for 8 ; 5x45lbs plates for 8
Lat Pulldowns to the Back: 100 / 125 / 125 / 150 / 200 (10 reps each)
Hammer Strength Lateral Iso Row: 3x10 with 4x45lbs plates (one arm row)
Seated DB Curls Heath Style: 30WU / 40 / 40 / 40 (10 reps)
EZ Bar Curls: 75 / 95 / 95 (12/10/8 reps)
DB Preacher Curls: 25 / 35 (10 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 (10 reps warmup)
BB Shrugs off Floor: 225 / 315 / 405 (10 reps)

thats it for today, gonna chill tomorrow and hit the gym sunday to watch football and do some cardio

 

[Lionheart]

Good and strong session there miami.Heath curls

 

[miamiracing]

thx bro, yea the heath curls crack in pretty good.. i feel it.. :greddy:

did chest,triceps,traps, abs and calves today

time: 65min
weight: 259

warmup stretching and rotator cuff work

Benchpress: 135 / 175 / 225 / 225 (12/10/7/6 reps)
Inc DB Benchpress: 55 / 65 / 70 / 90 (12/10/8/7 reps)
Peck Deck: 135 / 135 / 165 / 165 (10 reps with nice squeeze)
Seated EZ Bar Skullz: 55 / 75 / 95 / 95 (10 reps)
Y-Bar Extentions: 80 / 100 / 100 / 150 (12 reps, nice and slow with nice squeeze, pump was so bad i couldnt touch my neck )
Hammer Strength Crunches: 7x25 170lbs very slow
DB Shrugs: 80 / 100 (12 reps warmup)
BB Shrugs off the floor: 225 / 315 / 405 / 455 (10 reps)
Seated Calf Raises: 7x15 with 4x45lbs plates

thats it for today, short message for braaG : i don't knock on doors, i knock doors down motherfucker

 

[miamiracing]

hit legs,shoulders,abs,forearms today

time: 70min
weight: 258

warmup stretching and rotator cuff work

Inc. Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs)
Front Squats: 135 / 225 / 315 (8 reps, very short break between sets)
Squeeze Leg Extentions: 90 / 90 / 90 (12 reps with 3sec squeeze)
One Legged Leg Curl: 80 / 90 / 120 (12 reps)
Rev. Peck Deck Fly's: 75 / 90 / 90 / 135 (10 reps)
Hammer Strength Military Press: 110 / 130 / 170 (10/10/7 reps)
Cable Side Raises: 20 / 20 / 40 (15/15/10 reps)
Forearm DB extentions: 20 / 20 / 20 / 20 (15 squeeze reps)
Cable Forearm Curls: 20 / 20 / 30 / 40 (12 reps)
Hanging Rev. Crunches: 4x15
Hammer Strength Crunches: 4x25 170lbs

miami

PS: short message for braaG : i don't knock on doors, i knock doors down motherfucker

 

[PistolPete]

dude those front squats are impressive. I've only seen pictures of the pros rep out 315 on front squats. I'm starting to get real into them now, Have you had any knee problems from these? Also, have you seen growth from this exercise, I feel like my legs are responding real well from them. And do you go a parallel? or less or more?

 

[miamiracing]

sup pete, i used to go heavy'er on them in offseason, but i have knee problems since 10 years or longer so yes i need to wrap my left one.. i feel like i get a good grow out of it but only in the upper part of my quads, i just can't figure out how to get the lower part bigger (also have a short outer head so its kind of hard)

i always go at least parallel but most of the time right between parallel and atg

btw, thx for stopping by !

 

[Lionheart]

Strenght of your legs is awesome.Overall your session looks good

 

[miamiracing]

thx brooski, yea legs are my strongest body part (strength and development)

the rpm is just a gift from heaven, that shit is kicking in like crazy.. i gave one of my co-workers a sample bag and he was like well lets see if it works, he came in this morning and was like DUDE WTF IS THAT? it was my best workout ever, i lifted the weight like nothing i wanted to go and go and go i had to stop myself.. it felt like a freaking drug

hit back,biceps,traps and abs today

time: 73min
weight: 258.8 lbs

warmup stretching

Stiffed Leg Deads: 135 / 225 / 315 / 385 (8 reps)
Bent over Rows: 135 / 225 / 225 (10 reps)
Lat Pulldowns to back: 100 / 125 / 125 / 150 / 175 (12 reps)
Hammer Strength Iso Row (one arm) : 3x10 with 4x45lbs plates
Seated DB Curls: 30WU / 40 / 40 / 40 (15/10/8/7 reps)
EZ Bar Curls: 75 / 95 / 95 (10 reps)
Seated Concentration DB Curls: 25 / 30 (10 reps)
Hanging Rev. Crunches: 3x15
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 75 / 120 (10 reps warmup)
BB Shrugs off the floor: 225 / 315 / 405 (10 reps)

thats it for toooday... know i will lean back teh weekend and watch the redskins - cowboys game

 

[philosopher]

Hows it going with the pink elephants..?

Nice session there m8

 

[h0ke]

Where's the pink elephant? :wutyousay:
Solid session miamiwhore!

 

[miamiracing]

thx y'all two :gheyfight:

i was baked with super-weed i saw pink elephants flying trough my room with tweaks head on it LULZ

i hit chest,triceps,traps, abs and calves today, pump was sweeter than tweak which means a lot :carduforvip

i also got into with a russian dude, i was like do you use this machine right here (peck deck) he just looked at me and said nothing so i started to set my weight and he was like but i'm gonna use it in a serval minutes i was like so what now im on here.. and he called me a biatch ass mofo.. so i got up and said "you've got a problem asshole? " and he said some shit in his russian language to me and 2 of my boys came over and was like shut up asshole better get outta here before we kick your ass

yea i hate this dude he acts like the gym is his, he uses the bathroom and doesn't flush even if he takes a shit, than hes farting around everywhere, burbing like a mofo.. just a nasty ass.. smells like shit and his hair is totally messed up lulz.. i got into him once before couple month ago when he just rammed into me and didn't said a word like excuse me or something :wutyousay: fucking fag..

time: 60min
weight: 258 bf 15%

warmup stretching and rotator cuff work with 20lbs db's

Benchpress: 135 / 175 / 225 / 225 (10/8/6/6 reps)
Inc DB Benchpress: 55 / 65 / 75 / 85 (10/10/8/7 reps)
Peck Deck: 135 / 135 / 165 / 165 (10 reps)
Seated EZ Skullz: 55 / 75 / 95 / 115 P.B. (10/10/10/9.5 reps))
y-bar pushdowns: 80 / 100 / 120 / 170 (10 reps, nice and slow with squeeze)
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 80 / 80 (12 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 405 / 405 / 495 (10 reps, last one was off the rack-had some problems with my right lat there)
Seated DB Shrugs: 80 / 80 (12 reps, just to finish it off)
Seated Calf Lifting: 6x15 reps with 4x45lbs plates

thats it for today, had some conversation later about the redskins game and favre

 

[PistolPete]

Those bent over rows are solid bro! Your backs going to get mad thick from all that rowing. Oh, and next time that russian dude comes at you just chuck that 85 lb DB your using for incline presses, that ought to knock him off his high horse haha.

 

[miamiracing]

thx pete,

yea next time i fucking punsh him in his face, i saw him today but he didn't even look at me

did a nice Legs,Shoulders,Abs, forearm session

time: 60min
weight: 257

Inc Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) (all 12 reps)
Squats: 135 / 225 / 365 (8 reps, atg of course)
3sec squeeze Leg Extentions: 90 / 90 / 120 / 120 (10 reps, squeezed the shit outta them lol )
One Legged Leg Curls: 80 / 90 / 120 (10 reps)
Rev Peck Deck Flys: 75 / 95 / 95 / 120 (10 reps)
Seated BB Military: 135 / 135 / 175 (10 reps, full rom, felt aiight)
Cable Side Raises: 20 / 30 / 40 (10/10/8 reps)
Cable Forearm Curls: 20 / 30 / 40 / 50 (15 reps)
Cable Forearm Extentions: 20 / 30 / 30 / 30 (12 reps)
Hammer Strength Crunches: 3x25 200lbs

thaaats it, feel pretty damn good.. almost shit in my pants while driving home, had some dude in front of me who drove 30 in a 45 and i had to go to bathroom

 

[Hypocrisy86]

Awesome work broski!

 

[philosopher]

Strong leg presses there miami

 

[miamiracing]

thx guys, legs and back are my strongest part i just love to train them

did back,biceps,traps,and some abs

time: 60min
weight: 257 (with full stom.)

stiffed leg deads: 135 / 225 / 315 / 405 (10/10/8/6 reps)
bent over rows w/ underhand grip: 135 / 225 / 225 (10 reps)
Lat Pulldowns into Neck: 100 / 125 / 125 / 150 / 200 (12 reps each set with nice contraction)
Hammer Strength Iso DB Row: 3x10 with 4x45lbs plates and nice contraction
Seated Heath Curls: 30 / 40 / 40 (10/10/8 reps)
EZ Bar Curls: 75 / 95 / 115 (10/9/7 reps, had some pain in my right shoulder here)
DB Preacher Hammer Curls: 25 / 35 (10 reps with nice contraction)
Hanging Rev. Crunches: 3x15
Hammer Strength Crunches: 4x25 with 200lbs
DB Shrugs: 75 / 100 (12 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 405 (12 reps)

stretched out and was gone