miamiracings Log

[raggamuffini]

Amazing back and biceps workout man! Your log is just full of heavy-ass work.. Keep it up

 

[miamiracing]

thx rag ! always go heavy or go home.. if i go to gym im going there because i want to improve. thats all you gotta remember bro !

 

[PrinceVegeta]

Nice and heavy session there miami!

 

[Hypocrisy86]

congrats on the hard work Kai, keep it up man!

 

[miamiracing]

sup hustlas!

last day of havoc and it really kicked in today. i was surprised of my strength today. super human like.. had some p.b's

weight: 260lbs
time: 45min

benchpress: 135 / 135 / 225 / 275 ( 12/12/10/7 reps) P.B.
inc. db. benchpress: 65 / 75 / 100 / 120 (10/10/8/4 reps)
Hammer Strength Decline Press: 180 / 225 / 315 (10/10/9 reps)
Peck Deck Flys: 195 (15 reps with nice squeeze)
Dips: 3x15 reps with BW (260lbs) + 15lbs P.B.
V-Bar Extensions: 150 / 190 / 190 (15/15/13 reps)
One Arm Cable Extentions to the Side: 1x15 with 60lbs
Hammer Strength Crunches: 3x40 reps with 200lbs P.B.
bb shrugs: 3x15 reps with 405lbs

gotta go out of town tomorrow until wed. be back in gym by thu. for shoulders..

 

[Adam23]

damn, alot of p.b's today !!!

nice session miami, keep it strong brother

by the way, nice new avi

 

[miamiracing]

thx brotha !!!

 

[tim290280]

Couple of nice PB's there Kai

 

[Natzo]

Look at that Bench kai !! sick! 275

I smell 300...


What can be better than a workout full of PB's?

 

[miamiracing]

thx@tim

@natzo, yea hopefully i will crack the 300 this year would be awesome start with 100lbs benchpress and hit the 300 2yrs later

 

[miamiracing]

did shoulders today

first i was like no i dont go to gym today, laid down listen to some music and 4min i jumped up and went to gym

couldn't really concentrate coz my buddy kept making fun of this dude who walked through the gym like arnold and but a 10lbs plate each side for benchpress and only did like 7 reps barely i think he has some mental issues or so.. talks to him self stuff like tonight imma rob a bank oh yeea i join ok ***** sure lets go now and shit like that

anywayz here teh log:

time: 30min
weight: 260lbs

rotator cuff warmups
seated bb military: 135 / 175 / 225 (10/10/8 reps)
seated bb behind neck press: 135 / 225 / 225 (10/6/6 reps)
side raises (with plate not db for grip training) 25 / 35 / 45 (10/10/8 reps)
rev peck deck flys: 95 / 135 / 135 (10/10/10 reps)
hammer strength crunches: 4x45 200lbs

had some insane pump in traps and forearms. took 4 RPM before training, i was on fire

 

[Adam23]

nice seated bb behind neck press bro !!!

keep it up son

 

[raggamuffini]

Man it's no surprise that you look Ruhlis with your shoulders in that avatar.. Those are just crazy weights for reps in seated military and behind the neck

 

[Natzo]

WOW that's some heavy presses there mate!

 

[miamiracing]

thx @ rag. and natzo

go heavy or go home

did back biceps and abs today, had some strength issues at the beginning. dunno what happened but strength spiked in the middle of the workout

weight: 260lbs
time: 50min

deadlifts: 135 / 225 / 315 / 405 / 545 (10/10/10/6/2 all without straps, the second rep on 545 was heavy as hell.. took me a minute to get the bar up to knee hight )
lat pulldowns into neck: 125 / 150 / 200 / 200 (12/10/10/10 reps)
lat pulldowns wide grip to front: 200 / 200 / 200 / 200 (12/10/8/6 reps)
hammer strength iso rows one arm: 3x8 with 6x45lbs plates
ez-bar preacher curls: 85 / 105 / 105 / 125 (10/10/8/5 reps)
rope hammer curls: 100 / 120 (12/10 reps)
hanging rev. crunches: 3x20

back in gym on sun. for chest

 

[Adam23]

awesome lat pulldowns brother !!!

keep it up miami

 

[miamiracing]

thx broski! already maxed out the machine, gonna switch to pullups etc. soon

 

[PrinceVegeta]

Solid session Miami!

 

[miamiracing]

thank you guys for the words.

finished havoc 8 days ago and still get stronger.. that shit is getting crazy...

weight: 258lbs
time: 55min

speed benchpress: 135 / 135 / 225 / 275 (12/12/10/7.5 reps)
inc. db benchpress: 65 / 75 / 100 / 120 (12/10/8/5 reps)
hammer strength decline benchp: 190 / 265 / 315 (10/10/7 reps)
peck deck flys: 215 (8 reps with super squeeze and hold it until i couldn't do it anymore at last rep)
dips: 3x12 270lbs
cable extensions: 4x15 reps with 200lbs
bb shrugs: 225 / 315 / 405 / 495 (10/10/10/7 reps)
db shrugs: 3x10 reps with 170lbs

thats it for today, pump was so crazy that i couldn't grab anything for minutes..

 

[PrinceVegeta]

Crazy ass sessions u have been having lately big man!! better keep it up cuz you know im coming to your place and train with you soon!