miamiracings Log

[miamiracing]

did shoulders and some traps today

weight: 257lbs
time: 25min

rev. peck deck flys: 75 / 105 / 135 (10/10/8 reps, slow mode)
seated bb military press: 135 / 155 / 195 (10/10/7 reps)
behind the neck military press on smith machine: 135 / 135 / 135 (10/8/7 reps)
db one arm side raises: 30 / 50 (15/8 reps)
db shrugs: 105 / 110 / 120 / 150 (10/10/10/8 reps. damn haven't done the 150's without straps for a while felt good)

miami

 

[miamiracing]

back and biceps today

weight: 257 lbs
time: 55min

deadlifts: 225 / 315 / 405 / 500 (10/8/6/3 reps, had some grip issues today)
Lat Pulldowns Wide Grip: 125 / 150 / 175 / 175 (10/10/9/7 reps, slow with nice squeeze)
Lat Pulldowns with underhand grip: 150 / 175 / 175 / 200 (10/8/7/6 reps)
hammer strength iso rows (one arm): 2x9 with 4x45lbs plates ; 1x8 with 6x45lbs plates (alsmost puked after the last one )
ez-bar curls : 85 / 105 / 115 (10/9/8 reps, slow with squeeze)
Cable Hammer Curls with Rope: 90 / 110 / 120 (10/8/7 reps, nice squeeze on top)
hammer strength crunches: 3x35 with 200lbs
hanging rev. crunches: 3x15 bw

thats it for today, tomorrow a day off and sun is chest day

 

[PrinceVegeta]

Nice session miami! strong deads, no straps 500 deads? strong grip man

 

[Hane]

Great job! You have to love that squeeze burn!

 

[raggamuffini]

Awesome workout! Got to admire the grip

 

[DriDDeRz]

Hows havoc cycle going kai

give us some updates about it

 

[Adam23]

nice deadlifts miami !!!

keep it up bro

 

[miamiracing]

sup

chest and triceps + traps

weight: 254lbs
time: 50min

benchpress: 135 / 135 / 225 / 250 (10/10/8/6 reps)
inc. db benchpress: 60 / 75 / 90 / 100 (10/10/8/6 reps)
Peck Deck Fly's: 135 / 165 / 195 / 215 (10/10/8/6 reps)
standind ez-bar skullz: 135 / 135 / 155 / 155 (10/10/10/7 reps)
V-Handle Cable Extensions: 150 / 190 / 190 / 190 (15/15/14/12 reps)
DB Shrugs: 110 / 130 / 150 (10 reps each set warmup)
bb shrugs: 315 / 315 / 455 (15 / 15 / 10 reps)

 

[PrinceVegeta]

Strong session miami!

 

[miamiracing]

did legs today.. was prob. the worst leg session i had...

had to stop during my 4th set of squats because of the lower back pump havoc gave me (first time i had these) im telling you that wasn't fun..

weight: 258lbs
time: 35min

inc. legpress: 450 / 630 / 900 (10/10/10 reps warmup [weight count only plates] )
squats: 225 / 315 / 405 / 455 (10/10/6/3* )
squeeze leg extentions: 120 / 150 / 195 (10/8/8 reps with 3sec. squeeze)
one legged leg curl: 90 / 120 / 120 (10/10/7 reps)
hammer strength crunches: 3x25 with 200lbs

thats it for today.. lower back pump killed me..

 

[PrinceVegeta]

Nice leg session eventhough a lowerback pump stop ur squats man! 455 pounds squats are big! keep it up u german bradworst

 

[raggamuffini]

Holy shit! You are one strong mother****er 200kg+ squats FTW

 

[Lionheart]

Some heavy sessions there bro.Good work.

 

[miamiracing]

thx fellas!

took 4g of Taurine about 30min before training today, and the lower back felt way better! still cramped up sometimes for couple seconds but that didn't bothered me at all. nothing compared to the cramps on my leg day...

did shoulders today, felt great actually. i feel like my shoulders getting smaller and smaller for some reason.. throw in some calves and traps too

weight: 257lbs
time: 30min

rotator cuff warmups
db front raises: 30 / 40 (10/10 reps, warmup)
seated bb military press: 135 / 175 / 225 (10/8/5 reps)
behind neck military bb press: 135 / 135 / 135 (10/8/8 reps)
cable side raises: 30/50 (10/7 reps)
seated calf raises: 6x10 with 4x45lbs plates
bb shrugs: 315 / 405 / 455 (10/10/10 reps)
db shrugs: 110 / 130 / 150 (10/10/8 reps)

 

[Hypocrisy86]

Congrats on the work man, keep it up! shrugs and shoulder works looking good

 

[miamiracing]

thank you steve, appreciate the support broski

 

[miamiracing]

back workout today !!!

weight: 257lbs
time: 60min

deadlifts: 135 / 225 / 315 / 405 / 475 / 545 (10/10/8/6/3/1, all without straps except the 545)
lat pulldowns rev. grip: 150 / 175 / 200 / 200 (10/10/8/7 reps, nice contraction)
lat pulldowns wide grip into neck: 150 / 150 / 200 / 200 (10/10/7/7 reps)
hammer strength iso rows (one arm): 2x10 with 4x45lbs plates ; 1x8 with 5x45lbs plates ; 1x6 with 6x45lbs plates
ez-bar curls close grip: 1x12 with 95 lbs
ez-bar preacher curls: 3x8 with 115
seated hammer curls: 1x6 with 70lbs
rope cable hammer curls: 1x9 with 140lbs and nice squeeze plus slow motion

 

[miamiracing]

chest/triceps/abs today!!

great workout, had a p.b. on decline bench.. had some heavy joint pain on flat bench, had to take it easy on them today...

time: 45min
weight: 257 lbs

benchpress: 135 / 135 / 225 / 225 (10/10/6/6 reps)
inc. db benchpress: 65 / 75 / 100 / 100 (10/10/7/4 reps)
decline bench: 180 / 225 / 275 (10/8/7 reps) p.b.
ez-bar cable rev. grip extentions: 140 / 170 / 170 (15/13/10 reps)
one arm cable extention: 50 (12 reps)
hammer strength iso crunches: 3x35 with 200lbs

thats it for today..

 

[Adam23]

nice chest session miami !!!

congrats on the PB decline bench

keep it up :bball:

 

[miamiracing]

LEG DAY

time: 40min
weight: 259lbs

Inc. Legpress: 640 / 900 / 1080 / 1170 / 1260 (machine is fully loaded with plates) (12/10/10/8/6)
Squats: 225 / 315 / 405 / 495 (8/8/8/6.5 reps - needed assistance to get the 7th one up so count it as half rep)

one legged leg extentions with squeeze ( 80 / 100 (10/6 reps with 4sec squeeze)
one legged leg curl: 80 / 90 / 120 / 120 (12/12/10/8 reps)
hammer strength iso crunches: 4x30 with 200lbs
seated calf raises: 6x failure ( 3/4/5/4/3/2 45lbs plates, no break between, as soon i came to failure i took a plate off and kept going)

thats it, tomorrow is shoulders