miamiracings Log

[philosopher]

the volume is insane miami

 

[miamiracing]

thx philo, u know how it is.. german volume :techn9ne:

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

had a blast, new p.b. on seated skullz

time: 70min
weight: 257 lbs

warmup stretching and rotator cuff work

Benchpress: 135 / 175 / 225 / 225 (10/8/6/6 reps)
Inc DB Benchpress: 55 / 65 / 75 / 85 (8/8/10/8 reps)
Peck Deck: 135 / 135 / 165 / 165 (10 reps with nice squeeze to get teh blood pumping)
Seated EZ Skullz: 55 / 75 / 95 / 135 P.B. (10/10/10/ 7 reps))
y-bar pushdowns: 90 / 120 / 140 / (10 reps, nice and slow with squeeze)
rev. grip bar extentions: 100 / 100 (12 reps, just to get teh pump in to finish off)
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 90 / 90 (12 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 405 / 405 (10 reps)
Seated Calf Lifting: 6x15 reps with 4x45lbs plates

thaats pretty much it.. felt good.. some dude was like damn u getting leaner and bigger at the same time felt pretty good after the words

 

[philosopher]

Strong PB there Miami

 

[Lionheart]

Great miami.Keep those PBs coming in your arm exercises and soon you need to rip off the sleeves from your shirts:techn9ne:

 

[miamiracing]

thx @ philo

@lion, haha man i wish.. my fucking arms are small like shit only 45cm


time: 62min
weight: 259 (super full stom.)

inc. legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) (all 10 reps)
Squats: 135 / 225 / 365 (8 reps, atg )
3sec squeeze Leg Extentions: 90 / 90 / 90 (10 reps, squeeeeeeeze )
One Legged Leg Curls: 80 / 90 / 120 (10 reps)
Rev Peck Deck Flys: 75 / 95 / 135 (10 reps)
Hammer Strength ISO-Military: 110 / 135 / 175 (10/10/8 reps, full rom of cpurse)
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

:techn9ne:

 

[PistolPete]

Four things. 1. That leg Press is crazy. That's all I have to say about that haha
2. That 3 second hold for extensions sounds tough, Im going to give it a try for precontest prep.
3. How do you like cable side laterals? I'm thinking about throwing one more exercise in my routine for shoulders, focusing on shoulder width.
4. How do you change your "my stats"?

 

[miamiracing]

sup man

1. thx bra, really appreciate it
2. yea i saw it in the brewer vid here:

3. i like them, i can focus on pump and weight which i like
4. user cp than edit options

 

[miamiracing]

did a good back workout today

wanted to do a vid of deadlifting but my homeboy didn't show up :angrydude:
well gotta do it next time then

time: 65min
weight: 259lbs (super full stom. )

stiffed leg deads: 135 WU/ 225 WU / 315 / 405 (10/10/8/6 reps)
Lat Pulldowns into Neck: 100WU / 125WU / 150 / 175 / 200 (12 reps each set with nice contraction)
Hammer Strength Iso DB Row: 3x10 with 4x45lbs plates and nice contraction
Seated Heath Curls: 30WU / 40 / 40 / 40 (12/10/10/8 reps)
EZ Bar Curls: 75 / 95 / 115 (10/9/7 reps, felt pretty smooth)
DB Preacher Hammer Curls: 25 / 35 (10/8 reps with nice contraction)
Hanging Rev. Crunches: 3x15
Hammer Strength Crunches: 3x25 with 200lbs
DB Shrugs: 75 / 100 (12 reps warmup)
BB Shrugs off the Rack: 225 / 315 / 405 (12 reps)

thats it, as you guys can see, i lowered the reps and put more weight on actually felts good, feels like i get more out of it

 

[Hypocrisy86]

sucks you couldnt got that video man
anyway, awesome workout like always
huge weight with goood volume !

 

[tkD]

workouts looks good miami, are you still on diet?

 

[Samoan-Z]

i

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%



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

You know bud..... for about a $1000 bucks, name and location he can disappear.. no trace. :wutyousay:

 

[miamiracing]

workouts looks good miami, are you still on diet?

yea man.. still dieting

You know bud..... for about a $1000 bucks, name and location he can disappear.. no trace. :wutyousay:

thx man but if i wanted to i could have it for free from teh brothers

 

[Samoan-Z]

haha the $1000 buck is just to get me there via plane, at my old gym we loved assholes got us pumped for the next set.

 

[miamiracing]

haha where are you from bud?

did chest,triceps, abs and traps

time: 60min
weight: 257lbs

benchpress: 135 / 155 / 225 / 225 (10/10/7/6 reps)
inc db benchp: 55 / 55 / 75 / 95 (10/10/8/7 reps)
peck deck flys: 135 / 165 / 165 / 180 (10/8/8/7 reps)
seated/standing ez bar skullz: 55 / 75 / 135 / 135 (12/10/8/6 reps)
y-bar extentions: 120 / 140 / 170 (10 reps)
hammer strength crunches: 4x25 with 200lbs
DB Shrugs: 75 / 75 (15 reps warmup)
bb shrugs off floor: 225 / 315 / 405 (12/10/8 reps)

thats pretty much it

 

[Samoan-Z]

Jackonville, NC man.

Nice weight and even better timing, way to keep it hardcore man.. lets stay with it.

 

[PrinceVegeta]

Crazy sessions u have been having lately big man!! pink elephants FTW!!

 

[miamiracing]

thx guys hahaha about the elephants.. get puffed up to relax

hit legs,shoulders and abs today.. workout was pretty good

i stacked the applied nutriceuticals "Drive" with the applied nutriceuticals "RPM" today which was monster until the middle of my workout.. i started sweating so bad that i always slipped of handles and bars

time: 50min
weight: 256lbs

Inc. Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) (all 10 reps)
Squats: 135 / 225 / 365 (8 reps, atg )
3sec squeeze Leg Extentions: 90 / 90 / 90 (10 reps, squeeeeeeeze )
One Legged Leg Curls: 80 / 90 / 120 / 130 (10/10/10/8 reps)
Rev Peck Deck Flys: 75 / 95 / 135 (10 reps)
Seated Military Presses: 135 / 155 / 175 (10/10/8 reps, full rom of course)
Cable Side Raises: 20 / 30 / 40 (12/12/10 reps)
Cable Forearm Curls: 20 / 30 / 40 / 50 (15 reps)
Cable Forearm Extentions: 20 / 30 / 30 / 30 (12 reps)
Hammer Strength Crunches: 3x failure (around 35-40) 200lbs

thats it for today

legs are pumped as hell.. shit is blowed up man

 

[Samoan-Z]

OH YES FUCKING MA'AM That's a leg workout FUCKING LOVE IT!

That's a way to grow and liven the competition damn miami now I got beast that workout tommorow... Miami congratulations you are my new competition I will make that leg workout look terrible ready to compete? HAHAHA!

 

[miamiracing]

hahaha im looking forward to it thx for stopping by too

 

[Rocky]

I always know what to expect when I come in here and see a leg session - super heavy weights - and there they were!