miamiracings Log

[miamiracing]

ye ye ye wassup hustla !!!

did legs today, felt super fly

time: 35min
weight: dunno was hyped and didn't want to waist any time

Incline Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) / 26 plates (1170) (10 / 10 / 8 / 6-breathing reps) P.B. (for reps)
Squats ATG: 135 / 225 / 315 / 405 (10/10/8/8 reps)
Squeeze Leg Extentions: 3x10 reps with 120lbs and 3 sec. squeeze
One Legged Leg Curls: 80 / 100 / 120 (10/10/10)
some forearm work
stretched out

thats it.. feel pretty damn good today..

 

[Samoan-Z]

Leg Presses are always impressive, Congrats on the P.B. Bro the leg press machine at my gym is... so fucked up it's ridiculous over 900 and it will sometimes work.

 

[PistolPete]

Yo miami! How you doing man? I see your leg strength is still as inhuman as ever. Those squats and leg presses are definitly working, look at that avi!!

 

[miamiracing]

@samoan

tell them mother f'ers to buy a new one

@pete

thx dude.. i'm actually a little bit depressed coz my legs lost a lot of size since im dieting fells like they aren't mine anymore.. 76cm right now

hit shoulders,abs today

time: 30min
weight: 256 lbs

seated bb shoulder presses (behind neck): 135 / 155 / 175 / 175 (10/8/6/4 reps)
seated db side raises: 15 / 15 (15 reps)
Cable Side Raises: 30 / 30 / 40 (10/10/8 reps)
Hammer Strength Iso Military: 110 / 140 / 160 (12/10/5 reps)
Hammer Strength Crunches: 3x25 with 200lbs and slow motion
Hanging Rev. Crunches: 2x15

 

[Samoan-Z]

Fucking beautiful shoulder work, and crunches.. love it man. oh btw this friday.. after my leg workout... read and weep lmao.

 

[Rocky]

Well despite your legs losing a little size, they aren't losing any strength which is a good sign. Huge shoulder pressing too!

 

[miamiracing]

Well despite your legs losing a little size, they aren't losing any strength which is a good sign. Huge shoulder pressing too!

thx man! but i see it like, rather have 85cm legs and squat 300 than have 76cm and squat 500

tonight is back/biceps workout.. after that im 5 weeks in vacation

still hit the gym in germany doe, but thats gonna be my last session in the usa for 5 weeks

 

[Samoan-Z]

Im going to Austraila my self for a little vacation lol for south pacific games.

 

[miamiracing]

sup,

did back,biceps,traps today

felt pretty crappy, i think i caught a flu or so.. after only 3 seats of deads i became pretty bad lower back tightness / cramps that i had to stop for couple minutes...

time: 60min
weight: 260lbs (had a big ass porterhouse steak and a big baked potato in me and a shit load of water )

deads: 135 / 225 / 355 (10/10/8 reps)
lat pulldowns to neck: 100 / 125 / 150 / 200 (12 reps)
Hammer Strength Iso Lat Rows: 3x12 with 4x45lbs plates
Cable EZ-Bar Curls: 80 / 110 / 160 (12/10/8 reps)
Seated Heath Curls: 30 / 40 / 40 (10/10/8 reps)
DB Preacher Curls: 30 / 40 (10/9 reps)
BB Shrugs: 225 / 315 / 405 (10 reps)
DB Shrugs Seated: 75 / 110 / 130 (12 reps)

thats pretty much it.. biceps and traps felt aiight but back was horrible

 

[Samoan-Z]

you should take a daily multi vitamin. Get all you vitamin C and shit.
Nice BB Shrugs though.

 

[miamiracing]

thx, i think i should just change the company i work for.. all of them fuckers are sick and come to work.. even our boss.. he brought that from france, went to work sick and next day, 7 other ones had it too

 

[Samoan-Z]

...wtf, I would have called in a perfectly alright day and been like umm no you all are sick which equals just me being sick and im not coming in.

 

[miamiracing]

sup fellas, im here in germany now (2 weeks) being training hard with my friends but somehow i don't feel as good as i could... try to eat 5-6 times a days etc. but i think it has to do with the 6 hour time different, i sleep horrible at night..

anyway 2 weeks and im back, see u fellas then.. keep working hard

 

[Samoan-Z]

Nice bro.... but wheres the updates lol.

 

[Samoan-Z]

Miami it's been 2 weeks, you think i'd forget about you where's the updates ass wipe lol.

 

[Samoan-Z]

*looks at his watch*

 

[miamiracing]

haha yea bro, i've been working out today

lost 5lbs in my vacation well im coming back stronger than ever now, fresh and with more focus ready to step in another level..

time: 60min
weight: 253lbs

stiffed leg deads: 135 / 225 / 315 / 455 (12/12/9/4 reps)
bent over rows w/ underhand grip: 135 / 135 / 225 / 225 (10 reps with squeeze and slow motion)
Lat Pulldowns to neck: 100 / 125 / 150 / 200 (12/12/12/10 reps, nice squeez with every repetition )
hammer strength iso rows: 3x10 with 4x45lbs plates
Cable EZ Bar Curls: 80 / 120 / 160 (10/10/7 reps)
EZ Preacher Curls: 75 / 75 / 95 (10/10/7 reps)
DB Hammer Preacher Curls: 2x8 with 40lbs
Hanging Rev. Crunches: 3x20
Hammer Strength Iso Crunches: 3x25 170lbs
DB Shrugs: 2x12 reps with 120lbs
BB Shrugs off Floor: 225 / 315 / 315 (15 reps each set)

thats it for today, felt good except some strength issues on deads.. could be the break, the weight/muscle loss or just the fact that i only had 1cup oatmeal and a protein shake before the workout

 

[Samoan-Z]

Glad to see you back miami I would be lieing to say I didn't miss ya lol.
Don't worry about the strength bro nwo that you are back into the swing of consistent lifting let the muscle memory take over.

 

[miamiracing]

haha thx bud, yea feels good to be back in the states and train etc.

went to gym today for chest,tri,abs and my bud big d saw me and was like DAYM U LOST WEIGHT.. so i guess you really see the 5lbs bud i went super heavy today (well had some issues with my right ankle while benching but i went super heavy on triceps)

time: 45min
weight: 254lbs (yea coming back baby)

benchp. : 135 / 135 / 225 / 225 (12/12/5/4 reps)
inc. db benchp. : 55 / 55 / 75 / 75 / 85 (10/10/8/7/6)
butterfly: 135 / 135 / 165 / 165 (10/10/8/8 squeeze reps)
EZ-Bar Skullz: 135 / 135 / 135 / 135 (10/9/10/8 reps)
y-bar pushdowns: 80 / 120 / 160 (10/10/9 reps, slow with squeeze at end)
CC Benchp. on hammer strength machine: 155 / 185 (10/6 reps)
hammer strength crunches: 4x25 200lbs

forgot doin calves lol

 

[Samoan-Z]

Nice session Miami, time to get those calories up and moving heavy ass weight, can't wait to see leg day.