miamiracings Log

[miamiracing]

thx rocky, always good to hear from you new inspiration yay :carduindisguise

 

[El Freako]

Great work on the Leg Press dude!

 

[Samoan-Z]

HAHA Miami check out da logz!

 

[miamiracing]

baaack day

time: 62 min
weight: 258lbs

stiffed leg deads: 135 WU/ 225 WU / 315 / 405 (10/10/8/6 reps)
bent over rows very wide grip: 135 / 225 / 275 (10/10/7 reps)
Lat Pulldowns into Neck: 100WU / 125WU / 200 / 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 / (12/10/8 reps)
EZ Bar Curls: 75 / 95 / 115 (10/9/7 reps,)
DB Preacher Hammer Curls: 25 / 35 (10/8 reps shoot teh biceps trough the skin )
Hammer Strength Crunches: 3x25 with 200lbs
DB Shrugs: 75 / 120 (12 reps warmup)
BB Shrugs off Floor: 225 / 315 / 405 (12 reps)

thats pretty much it, felt awesome.. back is tight now

 

[Samoan-Z]

Nice deads,and bicep work keep it up.

 

[Rocky]

I bet your back did feel awesome. Every one of those was standout. Solid weight for SLDL!

 

[miamiracing]

yea man.. back still feels pumped

did chest,tri,traps,abs, calves today

didn't had much power, had to wake up at 6am to go to work and came back at 5.50pm from work.. me and 4 co-workers had to deliever 240 pieces of antique furniture into a 4 leven town house shit was even heavyer than tweak

time: 60min flat
weight: 257 lbs

benchpress: 135 / 175 / 225 / 255 ( 10/10/6/6 reps)
inc. db benchp: 55 / 55 / 75 / 95 (10/10/8/7 reps)
butterfly (peckdeck): 135 / 135 / 165 / 165 (10 reps)
standing ez bar skullz: 55 / 75 / 135 / 135 (10/10/8/6 reps)
rope ext.: 80 / 100 (10 reps)
y-bar pushdowns: 120 / 140 (10 reps)
hammer strength crunches: 4x25 200lbs
db shrugs: 80 / 80 (10 reps warmup)
BB shrugs off floor: 225 / 315 / 405 (10 reps, had to use the very thick bar)
seated calf lifting: 6x15 5x45lbs plates

thats pretty much it.. :wutyousay:

 

[Samoan-Z]

Nice work on those shrugs, traps must be pumped man, can't wait to see leg day...

 

[DriDDeRz]

nice workout bo
thats heaps of exercises packed into 1 hour frame
your've got some pretty heavy weight flying around there bro
good work

 

[Rocky]

bench is going really well considering you always remained around the 220lb mark.

 

[Samoan-Z]

*waits to see leg workout*

 

[miamiracing]

sup bro.. no leg workout this week.. i caught a flu on monday..

 

[PrinceVegeta]

Awesome sessions lately man!!

 

[miamiracing]

thx pv.. yea i start gaining strength while dieting.. weird but i don't have anything against it :techn9ne:

hit back,biceps,traps and abs today... felt so super sweet

pump was like hell.. my forearms where bloated i could barely grab something at the end

time: 65min (damn 5min longer than i want)
weight: 257 lbs

warmup stretching and some rotator cuff work

Stiffed Leg Deads: 135WU / 225WU / 315 / 455 (8/8/8/6 reps)
Bent over Rows: 135 / 135 / 135 / 135 (10 reps, squeezed the shit outta them..back felt wide as hell after that )
Lat Pulldowns Wide g. to back: 100WU / 125 / 150 / 200 (12/10/10/9 reps)
Hammer Strength Iso Rows: 3x10 reps with 4x45lbs each arm
Cable Biceps Curls: 80 / 100 / 120 (10/10/8 reps)
EZ Bar Curls: 75 / 95 / 95 (10/10/8 reps)
DB Hammer Prechers: 25 / 35 (10 reps)
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 75 / 75 (12 reps warmup)
BB Shrugs off floor: 225 / 315 / 405 (12 reps)

thats it.. felt pretty good after couple days off

 

[Hypocrisy86]

awesome work man. keep increasing the weight on the deads, get to 500 soon or BAN
lulz

 

[Rocky]

Can;'t believe the weight you were using for stiff leg deads!!!

 

[Skeptic]

man... those stiff legged deads are huge!!!!!!!

 

[miamiracing]

thx for the holla fellas

did chest,tri,traps, calves and abs today.. workout sucked.. this time i took drive alone no rpm, got bad headache in the middle of my workout...

time: 60min
weight: 260lbs (full with 3 huge porterhouse steaks, chicken salads etc. couldn't take a shit since 2 days now )

warmup stretching and rotator cuff work

benchpress: 135 / 175 / 225 / 255 ( 10/10/6/4 reps)
inc. db benchp: 55 / 55 / 75 / 95 (10/10/8/8 reps)
butterfly (peckdeck): 135 / 135 / 165 (10 reps)
standing ez bar skullz: 55 / 75 / 135 / 135 (10/10/8/6 reps)
rope ext.: 80 / 100 (10 reps)
y-bar pushdowns: 120 / 140 (10 reps)
hammer strength crunches: 4x25 200lbs
BB shrugs off floor: 225 / 315 / 405 / 455 (10 reps, back still pumped up from sat. )
seated calf lifting: 6x15 5x45lbs plates

thats it, hope i can take a dump soon, feel full, got at least 3lbs of steak in my stom.

 

[PrinceVegeta]

Nice sessions man!!

 

[miamiracing]

thx pv.. appr. your love

hid legs,delts,abs today.. felt like crap the whole day but like a beast in gym the RPM is kickin' in pretty damn good...pump was super fly, i actually stopped working out for 10min because of the huge pump.. i had problems walking !!!

time: 62 min. (with 10min brake !! )
weight: 261 (dayum goin up a bit again)

Inc. Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) / 24 plates (1080) (10 / 10 / 8 / 7 reps)
Hack Squats: 2x15 315lbs
Squats: 225 / 365 / 405 (10/8/7 reps, atg )
One Legged Leg Curls: 80 / 90 / 120 (10/10/10/)
Rev Peck Deck Flys: 75 / 95 / 135 (10 reps)
Seated Military Presses: 135 / 175 / 175 (10/8/7 reps, full rom of course)
Seated Side laterals superset with seated front raises: 3x10 with 20lbs db's
Hammer Strength Crunches: 3x30 200lbs

also got hooked up pretty good, my boy long ron sold me a whole case muscle milk (12x 500ml bottles) for 20bucks