miamiracings Log

[jnutz19]

Nice session Maimi. youll get that 5 pounds back before you know it.

where did you go on vacation?

 

[Samoan-Z]

Nice session Maimi. youll get that 5 pounds back before you know it.

where did you go on vacation?

Question fail, answer is 5 post up.

 

[miamiracing]

leg workout day

time: 40min
weight: 254.5lbs

inc. legpress: Incline Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) / 22 plates (990) (12/10/8/8 reps)
Squats: 135 / 225 / 225 / 315 / 315 / 355 (12/10/10/8/8/7 reps)
One Legged Leg Curls: 80 / 90 / 120 (12/10/8 reps)
DB Shrugs: 75 / 100 / 130 (12 reps warmup)
BB Shrugs: 225 / 315 / 405 / 405 (12/12/10/9 reps)
Seated Calf Lifting: 6x15 reps with 4x45lbs plates

thats it for today worked out in my new rpm shirt and the funny thing is i trained legs together with my bud big d and he had the same shirt on

 

[Samoan-Z]

Nice leg workout bro, although I think you coulda got 10 on the 990 lol.

 

[miamiracing]

i actually had more air in for rep 9 and 10 but it was so damn cold in there that i had to wear a sweater and a long pants and i didn't want any tear etc. and i haven't done legs that heavy since 3 weeks.. legs are on fire today btw

 

[PrinceVegeta]

Strong leg session man! Happy Xmas!

 

[miamiracing]

thx mr. weed :greddy:

hit shoulders and abs today,

time: 30min
weight: 254.5 lbs

rev. preck deck fly's : 75 / 75 / 95 / 135 (10 reps, short break between sets)
Hammer Strength Iso Shoulder Press: 110 / 130 / 160 / 180 (10/10/8/6 reps)
Cable Side Raises: 30 / 30 / 40 (10 reps)
Cable Front Raises (both arms together with ez-bar) 80 / 120 / 120 (10/10/9 reps)
Wide Grip Cable Upright Rows: 120 / 140 / 160 / 190 (10/10/8/9 reps)
hammer strength iso crunches: 4x25 200lbs

thats pretty much it for today, shoulders feel great now

 

[Lionheart]

Whats up big man..workouts looking strong as usual.Nice leg presses and squats.

 

[miamiracing]

thx man,

hit back,biceps,traps today

time:62min
weight: 254.7 lbs

tried some Close-Grip Front Lat Pulldowns today, never did them before.. felt pretty good actually.. goes more into the lats than regular ones :wutyousay:

stiffed leg deads: 135 / 225 / 315 / 405 (10/10/10/6 reps)
bent over rows underhand grip: 135 / 225 / 225 (10/10/10 reps)
Close-Grip Front Lat Pulldown: 100 / 125 / 150 / 200 (10/10/10/8 reps)
hammer strength iso rows (one arm): 3x10 with 4x45lbs plates
EZ Bar Cable Curls: 80 / 110 / 150 (10/10/6 reps)
EZ Bar Preacher Curls: 75 / 95 / 95 (10/8/8 reps)
DB Hammer Preacher Curls: 35 / 40 (10/8 reps)
Hammer Strength Crunches: 3x25 with 200lbs
BB Shrugs: 225 / 315 / 405 / 405 (15/12/10/9 reps)

:cardulikesmen:

 

[Samoan-Z]

Nice work bro, can't wait for you to get that leg strength back I missed my competition and motivation lol. The stiff leg deads must have made your ass burn everytime I have tried to attempt them they somehoe worked like a hammy excersise.

 

[DriDDeRz]

Hi kai, happy birthday again mate!

i also enjoy closegrip v-bar lat pulldowns, i did them today
awesome workout session bro! ur a strong basatrd, i envy ur strenght lol, keep training hard bro,
Hope to see some updates soon

 

[miamiracing]

thx D

hit chest,triceps,abs,traps,calves today.. felt aiight couldn't bench heavy had some rotator cuff pain.. :ranter:

time: 60min
weight: 255 lbs

rotator cuff warmups and stretching

Benchpress: 135 / 135 / 225 / 225 / 225 (12/12/6/6/6 reps)
Inc. DB Benchpress: 55 / 65 / 80 / 80 (10/10/8/7 reps)
Peck Deck: 135 / 135 / 165 / 165 (10/10/10/8 reps with nice squeeze)
Standing EZ-Bar Skullcrushers: 135 / 135 / 135 / 135 (10/7/9/10 reps)
V-Bar Pushdowns: 110 / 160 / 160 / 160 (10/10/9/9 reps, slow motion and squeeze)
Hammer Strength Crunches: 4x25 200lbs
Hanging Rev. Crunches: 3x15
DB Shrugs: 80 / 100 / 150 (10 reps warmup)
BB Shrugs off Floor: 225 / 315 / 405 / 455 (10 reps)
seated calf lifting: 5x12 with 4x45lbs plates, nice squeeze and slow reps

thats it for today, had a great birthday workout except my damn chest

 

[Samoan-Z]

Nice one bro, Should prolly tried some pec deck isolations see if that angle still messes with your chest.

 

[miamiracing]

yea man, fuck that shoulder lol who needs bench anywayz

hit a new years blast today, LEGS SHOULDERS AND ABS

felt dizzy from the beginning dunno what happened to me overnight but i still knocked big numbers today.. did a higher rep. workout with a lot of contraction and focus..

time: 60min
weight: 256 (full with foooooood)

inc. legpress: 450 / 640 / 900 / 990 (15/12/10/9 reps)
front squats: 135 / 225 / 225 / 225 / 315 (12/12/10/10/8 reps)
one legged leg curl: 80 / 90 / 120 / 120 (12/12/10/10 reps)
Rev Peck Deck Fly's: 75 / 95 / 120 / 120 (12/12/10/10 reps)
Seated BB Military: 135 / 155 / 185 (12/10/8 reps)
Cable Side Raises: 30 / 30 / 40 (15/12/10 reps)
EZ-Bar Cable Upright Rows: 110 / 140 / 190 (10/10/10 reps, did the whole stack i need to add some plates next time)
Hammer Strength Crunches: 3x25 200lbs
Hanging Rev. Crunches: 3x20

thats it, sat is back/bi's and some additional stuff

 

[PrinceVegeta]

Strong last session man!!

 

[miamiracing]

thx bud,

hit back,biceps,traps and abs today

time: 65min
weight: 254lbs

stiffed leg deads: 135 / 225 / 315 / 405 (10/10/10/6 reps)
bent over rows underhand grip: 225 / 225 / 275 (10/8/7 reps)
Lat Pulldowns with closegrip v-bar: 100 / 125 / 150 / 200 (10/10/10/8 reps, did nice squeezes at each rep)
Hammer Strength Iso Rows One Arm: 3x10 with 4x45lbs plates
EZ-Bar Cable Curls: 90 / 120 / 160 (10/10/7 reps) p.b. i think
DB Heath Curls: 4x8 with 45lbs
One Arm Cable Curls: 40 / 50 / 60 (10/9/8 reps with 3sec. squeeze at each rep. )
Hammer Strength Iso Crunches: 4x25 with 200lbs
DB Incline Shrugs: 75 / 100 / 120 (10 reps each set)
BB Shrugs off Flo' : 225 / 315 / 455 (10 reps each set)

thats it for today, feel pretty good.. biceps is still fully blown

 

[PrinceVegeta]

Nice session there big man!

 

[Samoan-Z]

Nice bicep work on the ez bar curls bro, you are almost close to my strength...nvm

When's the leg workout?

 

[miamiracing]

thx home boy, go 1 side back, i always do legs wed. / thu.

hit Chest, Abs , Traps, today also did some leg extentions coz my quads felt kinda flat so i had to pump them up again

time: dunno like 45min.
weight: 254lbs

Benchp: 135 / 135 / 225 / 245 (12/12/6/5 reps, had a veeery wide grip, felt the chest way better)
Inc. Alternating DB Benchp: 55 / 65 / 75 / 80 / 90 (10/10/8/8/6 reps, always alternating, not together)
Peck Deck Fly's: 135 / 135 / 165 / 185 (10 reps each set)
Hammer Strength Crunches: 5x25 200lbs
Inc. DB Shrugs: 75 / 75 / 100 (12 reps each set, felt weird but burned like hell)
Seated DB Shrugs: 100 / 120 / 130 (10 reps each set, 3sec hold on top)
Squeeze Leg Extentions: 90 / 125 / 150 / 180 (10 reps each set with 3-4sec. squeeze)

miami

 

[El Freako]

Good stuff Miami, especially those stiff-leg DLs.