miamiracings Log

[Daniel Andersson]

Solid stuff as always Miami

 

[philosopher]

Trapz are the new abs Miami! Keep up the good work

 

[miamiracing]

thx fellas! felt good to hit a big p.b.

and philo, i just love doin traps.. they can't be big enough.. need some arrows like joj has

today i hit Back,Biceps,Traps and Abs

time: 55 min
weight: 254lbs

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/8/6/1 reps all without straps)
T-Bar Rows: 3x45lbs plates for 10 ; 4x45lbs plates for 10 ; 6x45lbs plates for 7
Lat Pulldowns Wide Grip into Neck: 100 / 150 / 200 / 200 (10/10/8/6 reps with nice contraction)
Hammer Strength Iso Rows (1 arm): 2x45lbs plates for 10 ; 4x45lbs plates for 9 ; 5x45lbs plates for 7
DB Hammer Curls to Inside: 30 / 45 (10/10 reps)
Close Grip EZ-Bar Curls: 85 / 105 / 105 / 105 (10/10/8/6 reps, back on wall no swinging or shit)
EZ Bar Preachers: 85 / 85 (10/8 reps)
Hammer Strength Iso Crunches: 5x25 and 1x15 reps with 200lbs
BB Shrugs: 225 / 315 / 405 (10/10/8 reps)
hex shrug barbell: 225 / 315 / 315 (10/10/8 reps)

thats it for today

 

[philosopher]

Big session there miami

 

[Daniel Andersson]

Great work bro

 

[Samoan-Z]

Looks like Light Weight Miami.

 

[miamiracing]

thx dawgs

@samoan, fu imma outlift you in couple month

did CHEST/TRICEPS/Calves today

time: 50min
weight: 254lbs

benchpress: 135 / 135 / 225 / 245 (12/12/6/5 reps)
inc. db benchpress: 65 / 75 / 80 / 90 / 90 (10/10/8/6/5 reps)
peck deck fly's: 135 / 135 (10/10 reps, couldn't do it had shoulder pain there)
standing ez-bar skull crushers: 135 / 135 / 155 / 175 (10/10/8/4 reps)
Cable Rope Extentions: 130 (10 reps)
Cable V-Bar Extentions: 160 (10 reps)
Brandon Curry one arm Triceps Cable Extentions 50 / 60 (10/8 reps)
seated calf raises: 5x20 with 5x45lbs plates

 

[Adam23]

nice chest and triceps session bro !!!
keep up the good work miami, maybe one day you be as strong as me

 

[miamiracing]

 

[DriDDeRz]

Hey kai, good workout session bro!

 

[miamiracing]

thx dridderz!

yea you always gotta go heavy to improve.. plus you feel great if everybody looks at you while working out

today

LEGS !!!

time: 40min
weight: 258 (shit load of water and food)

Inc. Legpress: 450 / 640 / 900 / 1080 / 1170 (12/10/10/8/8 reps)
Squats: 135 / 225 / 315 / 405 (10/10/6/6 reps had some lower back issues again, dunno whats up lately)
Front Squats on Hack Squat Machine: 2x8 with 6x45lbs plates a side (felt pretty heavy!!! had to breath between reps felt kinda dizzy too )
lying leg curls: 110 / 110 / 150 (10/10/9 reps with nice squeeze and hold)
Standing One Legged Leg Curl: 80 / 90 / 120 (10/10/9 reps)
Hammer Strength Crunches: 3x25 with 200lbs

 

[Adam23]

405 for 6 reps on the Squats is nice dude !!!
keep it up miami

 

[miamiracing]

thx bro! i could do more if i do squats before legpresses but i always have a weird feeling in my knees if i do squats at the beginning..

 

[Daniel Andersson]

Great stuff Miami, solid squating

Spoiler

For some reason I almost wrote squirting ...wtf...

 

[miamiracing]

thx daniel! don't worry about that squirting i love girls who squirt btw, h0ke can squirt too but its coming out of his arse and its kinda dark with some corn and beans in it.. :wutyousay:

had some lower back issues again (cramps) dunno whats up lately.. bought some magnesium at wallmart after gym and will take a higher dose magnesium for the next couple days..

hit shoulders and traps today and throw some abs in aswell

time: 30min
weight: 258 (still? had barely food in stom. *had a killer dump before gym* and the water level seemed to be in a good standing too plus bf level at the same %.. dunno i might get bigger again, lord heard my prayers )

rotator cuff stuff
rev. peck deck fly's: 75 / 110 / 135 / 135 (10/10/8/8 reps)
Seated BB Military Press: 135 / 155 / 195 / 195 (10/8/6/6 reps)
Cable Side Raises: 30 / 40 / 50 / 50 (10/10/8/8 reps)
EZ-Bar Upright Rows: 110 / 150 / 190 (10/8/6 reps)
Hex-Deadlift Bar Shrugs off Floor: 225 / 315 / 315 (10/10/10 reps)
Straight BB Shrugs off Floor: 225 / 315 / 405 (10/10/10 reps)
DB Shrugs off Floor: 130 / 150 (10/8 reps)

thats it, tomorrow is gym off day and friday night is back session

 

[wrestling lyon]

solid session miami
and don't we all wish we could get bigger haha I'm in that club with you only a little less than 100 pounds below you haha

 

[Lionheart]

Strong deads man and your leg sessions looks awesome.

 

[PrinceVegeta]

Everything looks A-ok here!

 

[miamiracing]

thx fellas! always gotta go heavy, evertime i go in there i go there because i want to improve and not just bullshit around like some other guys.. thats what makes the difference between somebody who is serious about this shit!

just as serious like going to gym on a friday night, and not to some nightclubs or shit..

today:

Back,Biceps,Traps,Abs

time: 75 min (damn too long)
weight: 257lbs

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/8/6/2 reps all without straps)
T-Bar Rows: 3x45lbs plates for 10 ; 4x45lbs plates for 10 ; 6x45lbs plates for 7
Lat Pulldowns Wide Grip into Neck: 100 / 150 / 200 / 200 (10/10/8/6 reps with good squeeze)
Hammer Strength Iso Rows (1 arm): 2x45lbs plates for 10 ; 4x45lbs plates for 9 ; 5x45lbs plates for 7
DB Hammer Curls to Inside: 30 / 45 (10/10 reps)
Close Grip EZ-Bar Curls: 85 / 105 / 105 / 105 (10/10/8/6 reps, back on wall no swinging)
Cable Concentraction Curls (elbow on knee): 40 / 40 / 50 (10/10/8 reps)
Hanging Rev Crunches: 1x20
DB Shrugs: 75 / 110 / 130 (10/10/10 reps)
hex shrug barbell: 225 / 315 / 315 (10/10/9 reps)

thats pretty much it for today.. sunday is chest day

 

[Adam23]

nice back workout miami !!! keep pushing brother