miamiracings Log

[Adam23]

nice shoulders session bro !!! keep it up

 

[miamiracing]

thx homs.. shoulders felt great. imma keep doin these behind the neck presses. feels better than in front.

hit BACK/BICEPS/TRAPS/ABS today. felt great.. tomorrow 2 weeks vacation i try to hit another chest/triceps session before i go to the airport

weight: 256
time: 60min

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/10/7/3 all without straps and belt today. felt so super fly. had my trainings partner screaming at me the whole time)
lat pulldowns v-bar : 100 / 150 / 200 / 200 (10/10/8/6 reps)
hammer strength iso lat rows (one arm): 4x8 with 5x45lbs plates
DB Hammer Curls to inside: 30 / 45 (10/10 reps)
EZ-Bar Close Grip Curls: 85 / 105 / 105 / 105 (10/10/8/6 reps)
Cable Knee Curls: 50 / 60 (10/7 reps)
Hammer Strength Crunches: 3x25 with 200lbs
BB Shrugs: 225 / 315 / 405 / 455 (10/10/10/8 reps)

 

[miamiracing]

chest/triceps/calves today!

weight: 256lbs
time: 50 min

benchpress: 135 / 135 / 225 / 250 (10/10/7/5 reps)
inc. db benchpress: 65 / 75 / 85 / 95 (10/10/7/5 reps)
Peck Deck Flys: 3x8 with 195lbs and 3sec squeeze at each rep.
Ez-bar skullcrushers: 135 / 135 / 155 / 155 (10/10/10/7 reps)
V-Bar Extentions: 120 / 160 (10/8 reps)
Straight Bar Pushdowns: 140lbs for 12 reps
Close Grip Benchp.: 2x8 reps with 210lbs
Brandon Curry standing triceps extentions: 1x9 with 50lbs
seated calf raises: 4x10 reps with 5x45lbs plates

thats pretty much it for today. now imma go to vacation for 2 weeks i still workout there but only 1 of the 2 weeks.

 

[Lionheart]

Nice work man.Deads looking strong.

 

[tim290280]

Some impressive deadlifts there Kai!!

 

[Napol3onator]

dude..ure a big dude..do u have pics?

 

[philosopher]

Were your going Miami? Nice workouts as always

 

[miamiracing]

thx for comments

hit chest/triceps/abs/traps today after 2 weeks vac. break
fucked up my elbow a bit from arm wrestling had some issues while working out but i managed it to work around it..

weight: 260lbs
time: 50min

benchpress: 135 / 135 / 225 / 250 (12/10/7/4 reps)
inc. db benchp: 60 / 75 / 80 / 90 (10/8/6/3)
Peck Deck Flys: 135 / 165 / 165 / 165 (10/10/8/7 reps)
standing ez-bar skullcrushers: 135 / 135 / 155 / 155 (10/10/9/8 reps)
v-handle cable pushdowns: 110 / 160 / 160 (15/8/8 reps in slow motion)
ez-bar cable pushdowns: 140 / 160 (12/9 reps)
brandon curry one arm cable extentions: 40 (12 reps)
bb shrugs: 225 / 315 / 405 / 405 (15/15/10/10 reps)
hammer strength crunches: 3x25 200lbs

 

[philosopher]

Make sure you dont get injured. Nice going there miami

 

[Adam23]

nice chest workout bro
arm wrestling are bad for your elbows, be careful bro.

 

[PrinceVegeta]

Good session man, u lost the arm wrestling match? lulz

 

[Daniel Andersson]

Great work

 

[miamiracing]

thx for the words.. i lost 2 of 5 matches with right and won 5 of 5 with left :gaysign: but everybody was over 27 and i was the youngest with 20

pulled my right ham. a little bit while squatting today dunno whats up.. being sick couple times than messed up my elbow now i pulled my ham. what else comes? first it started to cramp than later i felt some pain and stopped squatting..

did legs and shoulders

squeeze leg extentions: 125 / 150 / 150 (10/10/7 reps with 3sec. squeeze on top and slow motion)
inc. legpress: 450 / 640 / 900 (10/10/8 reps)
Front Squats; 135 / 225 / 315 (10/10/ 6 reps)
Seated BB Military behind neck press: 135 / 135 / 135 / 135 / 135 (10/10/8/6/6 reps)
Cable Side Raises: 30 / 30 / 40 (10/10/8 reps slow motion)

thats it for today, hope my ham is ok until friday/sat.

 

[PrinceVegeta]

Strong session miami! take care of that ham!

 

[h0ke]

Solid session miami! Hopefully its not anything serious .

 

[miamiracing]

thx for the words! still had some pain in there yesterday but all that was gone today *thanks god*

session didn't feelt good. for some reason my "fire" hasn't come back yet. no good pump too.. hope that changes soon!!!

did back/biceps/traps/abs

time: 60min
weight: 258lbs

deadlifts off floor: 135 / 225 / 315 / 405 (10/10/10/6)
bent over rows: 135 / 135 / 225 / 250 (10/10/8/8 reps)
Hammer Strength Iso Rows (one arm) 3x10 with 4x45lbs plates : 1x7 with 5x45lbs plates
Lat Pulldowns into Neck: 2x10 with 175lbs and slow motion plus nice contraction
DB Hammer Curls to inside of chest: 30 / 45 (10/8 reps)
ez-bar curls close grip: 85 / 85 / 85 / 105 (10/10/10/6 reps)
Cable Concentraction Curls (elbow on knee): 40 / 50 (10/8 reps)
hammer strength crunches: 3x25 with 200lbs
db shrugs: 75 / 110 / 150 (10/10/10 reps)
bb shrugs: 225 / 315 / 405 (10/10/10 reps)

thats it for today

 

[Hypocrisy86]

Congrats man, keep it up!

 

[miamiracing]

thx for the holla @steve

hit chest,triceps,abs,calves today

first my right elbow felt like shit while doin flat benches, but for some reason i felt super strong at inclines and nailed a p.b. :gaysign:

time: 60min
weight: 256lbs

benchpress: 135 / 135 / 225 / 225 (12/10/4/4 reps)
inc. db benchp: 60 / 75 / 85 / 100 (10/8/8/4)
Peck Deck Flys: 135 / 165 / 165 / 165 (10/10/8/7 reps)
standing ez-bar skullcrushers: 135 / 135 / 155 / 175 (10/10/9/8 reps)
v-handle cable pushdowns: 110 / 160 / 160 (15/8/8 reps in slow motion)
ez-bar cable pushdowns: 140 / 160 (12/9 reps slow with contraction)
hanging rev. crunches: 3x25
hammer strength crunches: 3x20 200lbs
seated calf raises: 5x12 with 4x45lbs plates
standing calf raises: 3x10 with 395lbs

this session is dedicated to driddi

 

[PrinceVegeta]

Good session miami...when u dedicating a session to me?

 

[miamiracing]

^ next leg session hun.