miamiracings Log

[skindnef]

Nice session man!

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!

Amen brother!

Keep bushing

Nice!!!

 

[Daniel Andersson]

Solid stuff miami!

 

[miamiracing]

thx fellas! repped everybody i could

hit chest,triceps,traps,abs,calves today

the pump was super sweet in my triceps, i thought the skin pops off every second

time: 55min
weight: 254lbs

benchpress; 135 / 135 / 225 / 245 (10/10/7/4 reps)
inc. db benchpress: 60 / 75 / 80 / 90 (10/10/7/6 reps)
Peck Deck Flys: 135 / 165 / 195 / 195 (10/8/8/7 reps with nice squeeze)
Standing EZ-Skullz: 135 / 155 / 155 / 155 (10/8/7/6 reps)
v-bar cable extentions: 120 / 150 (15/12 reps)
straight bar pushdowns: 150 (11 reps)
brandon curry cable extentions: 40 / 50 (10 / 8 reps)
Hammer Strength Crunches: 6x25 with 200lbs
BB Shrugs off Floor: 225 / 315 / 405 (10/10/9 reps)
seated calf lifting: 8x20 with 5x45lbs plates

 

[PrinceVegeta]

Nice session man! May I ask why so many shrugs?

 

[Lionheart]

Workout looks heavy.Keep it up bro.

 

[tkD]

Great work Cindy!

 

[miamiracing]

thx fellas !
thx tkd i love her, would give my life for her


DID LEGS TODAY!!!

had actually a workout partner today and wanted to do some vids but i was so hyped that i forgot all about it shit next time.. maybe at back day friday night who knows whats going to happen.. my buddy actually did 315lbs shoulder press like pudzianowski does here: http://forum.athletes.com/fitshow/week28/week28lg.htm

i used it for squats he did for shoulder press

time: 30 min
weight: dunno had no time to waste

Inc. Legpress: 450 / 640 / 900 / 1080 / 1170 (12/10/10/8/8 reps)
Squats: 135 / 225 / 315 / 315 / 405 / 455 (10/10/8/7/6/6 reps had some lower back issues (super pump) again, had to stop another attempt with 455 after 1 rep the pump was too incredible )
Front Squats on Hack Squat Machine: 3x6 with 6x45lbs plates a side

 

[El Freako]

Squats looking strong Kai.

 

[miamiracing]

thx ben!

my legs are so tight today, it just feels great

hit shoulders today, have to go out of town until friday night to va-beach.. i might stop by at clints and have a sexy photo shooting with him

time: 30min
weight: 257lbs

rev peck deck flys: 75 / 75 / 135 / 135 (10/10/8/7 reps)
Seated BB Military Press: 135 / 175 / 195 / 135 (10/8/6/10 reps)
Cable Side Raises: 40 / 40 / 50 (10/8/7 reps)
EZ-Bar Upright Rows wide grip: 110 / 150 / 190 (10/8/5 reps)
DB Front Raises: 30 / 45 (10/8 reps)
Hammer Strength Crunches: 3x25 with 200lbs

 

[skindnef]

Nice session Miami, have a good trip.

 

[Daniel Andersson]

Great work !

 

[miamiracing]

sup

i think im getting a little sick again.. had some headache and nose was a bit stuffed.. dunno wtf is goin on lately.. might be all these fucking germs at costumers who have a completely mess in there home..

hit back,biceps,abs today

weight: 257.5lbs (water water water)

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/8/6/3 reps all without straps)
Lat Pulldowns Wide Grip into Neck: 100 / 150 / 200 / 200 (10/10/8/6 reps with good squeeze)
Lat Pulldowns with V-Handle: 2x6 with 200lbs
Hammer Strength Iso Rows (1 arm): 2x45lbs plates for 10 ; 4x45lbs plates for 9 ; 5x45lbs plates for 6
DB Hammer Curls to Inside: 30 / 45 (15/8 reps)
Close Grip EZ-Bar Curls: 85 / 110 / 110 / 110 (10/10/8/6 reps, back on wall no swinging)
Cable Concentraction Curls (elbow on knee): 40 / 50 (10/8 reps)

thats it for today..

 

[miamiracing]

chest,triceps,traps today

time: 45min
weight: 255lbs

benchpress: 135 / 135 / 225 / 250 (12/12/7/5 reps)
inc. db benchp. : 65 / 75 / 85 / 95 (10/8/7/5 reps)
peck deck flys: 135 / 165 / 165 / 195 (10/8/7/6 reps with nice contraction and slow motion)
standing ez-bar skullcrushers: 135 / 135 / 155 / 165 (10/9/6/6 reps)
rope extentions: 1x10 with 110lbs
V-Bar Pushdowns: 3x10 with 160lbs
branon curry extentions: 1x8 with 50lbs
bb shrugs off floor: 3x12 reps with 405lbs
db shrugs off floor: 2x15 110lbs

thats pretty much it.. didn't felt so great at the beginning but awesome at the middle to the end

 

[PrinceVegeta]

Strong sessions Kai! keep up the good work big man!

 

[miamiracing]

THX MAN! i will keep it up, nothing better than living large !!

HIT LEGS !!! HARDCORE SESSION


short and sweat, only heavy weight no light shit, back felt great finally, but this time my right upper lat had some issues (started to hurt yesterday after db shrugs)

time: about 35 min
weight: dunno, had no time to waste, was all hyped up

squats: 135 / 225 / 315 / 405 / 455 / 455 ( 10/10/10/8/6/6 reps)
front squats: 315 / 315 (7/6 reps)
inc. legpress: 450 / 640 / 900 / 990 (10/10/10/6 reps)
one legged leg curls: 80 / 90 / 120 / 140 (10/10/8/7 reps)
Hammer Strength Crunches: 3x25 200lbs

 

[h0ke]

U suck!

Spoiler

JK, nice sessions miami.

 

[Lionheart]

Gotta to be one of your best sessions this far.Awesome leg workout bro

 

[Hypocrisy86]

you got some huge weight going on those front squats man
and you'll soon break 500 on regular squats, keep it up man!

 

[miamiracing]

thx fellas.. yea i was hyped.. added some songs to my workout playlist and was fly as hell.. had some bad bees around and had to show off

did shoulders today, felt great! felt really really great.

time: dunno
weight: 258lbs

rotator cuff warmups with 15lbs db's

Seated BB Military Press: 135 / 155 / 195 / 195 (10/9/7/7 reps)
Seated BB Behind Neck Military Press: 225 / 225 (6/5 reps) P.B.
Cable Side Raises: 40 / 50 / 30 (10/8/20 reps)
Cable Front Raises: 40 / 40 (10/8 reps)
Seated Calf Raises: 4x15 with 5x45lbs plates
Standing Calf Raises: 3x10 with 395lbs (the whole stack)

thats it for today, wanted to do some abs but every damn crunch bank was full and machines too so i just called it a day

 

[skindnef]

had some bad bees around and had to show off

Good session bro!