miamiracings Log

[miamiracing]

thx for the words fellas.. hammie feels way better i actually don't feel it at all anymore *knock on wood*

hit shoulders today, tomorrow off and is back day..

weight: 260lbs
time: 23min

seated hammer strength military presses: 135 / 150 / 195 (10/10/8 reps)
standing behind the neck presses: 135 / 135 / 225 (10/10/6 reps)
side raises with a plate: 25 / 25 / 35 / 45 (10/10/10/10/8 reps)
rev. peck deck flys: 75 / 135 (10/8 reps)

 

[Adam23]

nice shoulder presses bro !!!

good job miami

 

[miamiracing]

thx for stopping by adam

i almost forgot to shoot a video, i already finished my deadlifts and i was like ooh shoot the video.. so i popped a quick 500lbs deadlift (used straps in here coz like i said i actually already finished my deads before) i promise you guys to get you one with over 500 without straps next week..

time: 49 min
weight: 256.6lbs

deadlifts: 135 / 225 / 315 / 475 / 545 / 500(10/10/10/6/2/1 reps)
lat pulldowns into neck: 125 / 150 / 200 / 200 (12/10/10/10 reps)
lat pulldowns wide grip to front: 200 / 200 / 200 / 175 (12/10/8/8 reps)
hammer strength iso rows one arm: 2x10 with 6x45lbs plates
ez-bar preacher curls: 85 / 105 / 105 / 125 (10/10/8/6 reps)
seated db hammer curls: 30 / 50 (12/10 reps nice contraction at top and pin the elbows on hips..)
hammer strength iso crunches: 2x35 with 200lbs

 

[Till]

Very nice video indeed. More of those please. And those numbers... Evil evil evil...:icon_ninja:

 

[miamiracing]

thx till.. i'll try to get more asap

 

[Adam23]

nice vid, that 500lbs deadlift was awesome bro !!!

thats what i'm talking about miami

 

[mace]

dude thats one sick vid. 500 lb. deadlift thats freaking awesome!!! we need more.

 

[Natzo]

MIami just hit it baby!

Awesome!!

 

[miamiracing]

thx for the nice comments fellas.. i wish i would know the music titel/artist which is in the background..

hit chest/triceps/traps today. had low energy today dunno why. also headache from my allergy since the last 4 days.. shit fucks me up..

time: 50min
weight: 254lbs

speed benchpress: 135 / 135 / 225 / 275 (12/12/10/4 reps)
inc. db benchpress: 65 / 75 / 100 / 100 (12/10/8/6 reps)
hammer strength decline benchp: 190 / 265 / 315 (10/10/7 reps)
peck deck flys: 215 / 215 (8 reps with super squeeze and hold it until i couldn't do it anymore at last rep kinda like fst-7)
dips: 3x15 270lbs
cable extensions: 5x12 reps with 200lbs
bb shrugs: 225 / 315 / 405 / 495 (10/10/10/9 reps)
db shrugs: 3x12 reps with 150lbs

 

[Till]

"Borat-Thumpups" indeed. Nice session despite the low energy.

 

[Lionheart]

Awesome deads bro!

 

[El Freako]

Nice lift Kai!

 

[PrinceVegeta]

Awesome Kai! keep the vids coming!

 

[raggamuffini]

I can't believe how light you made the 500lb deadlift look like
You are an animal or actually a f***ing beast
Keep the awesome work up buddy!

 

[miamiracing]

thx for the comments guys

after the last chest session i felt horrible the same night. flu like.. i could barely move until tuesday night..had pain in every single joint, headache, chilly, and every single muscle hurt. than all of the sudden beginning of wed. night i felt nothing anymore..

hit back-biceps today

weight: 256lbs
time: 45min

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/10/6/3 reps)
lat pulldowns behind neck: 125 / 150 / 200 (10/10/8 reps)
lat pulldowns rev. grip: 200 / 200 (10/9 reps)
lat pulldowns v-handle: 200 / 175 (8/8 reps)
hammer strength iso rows (one arm) 3x8 with 7x45lbs plates
ez-bar curls preacher: 85 / 105 / 105 / 105 (10/9/7/6 reps)
db hammer curls: 50 / 65 (10/7 reps)
hammer strength crunches: 3x35 with 200lbs

 

[miamiracing]

another low energy chest session today.. still don't feel 100%.. had the shitz yesterday..

time: 50min
weight: 254lbs

benchpress: 135 / 135 / 225 / 275 (10/10/10/4 reps)
inc. db benchpress: 65 / 75 / 100 / 110 (10/10/7/4 reps)
hammer strength decline press: 180 / 275 / 315 (10/10/8 reps)
dips: 3x12 with 270lbs
cable extensions in different ways: 5x14 with 170lbs
shrugs: 6x12 with 405lbs

thats all i did today

 

[Adam23]

275 x 4 on the benchpress is nice bro !!!

keep it strong brother

 

[Pickle]

nice chest session miami. what allergies?

 

[miamiracing]

well i have allergies but i don't really know against what, just the basic (cat hair, dog hair, pollen etc.)

i think its more a cold thing than allergies.

hit legs today

weight: 252 lbs
time: 38 min

squats: 135 / 225 / 315 / 405 (10/10/8/6 reps)
inc. legpress: 450 / 900 / 990 (15 / 15 / 10 reps)
squeeze leg extensions: 150 / 150 (12 / 10 reps)
one legged leg curl: 80 / 90 / 120 / 120 (12 / 10 / 10 / 10 reps)
stiffed leg deads: 135 / 135 / 135 (20 / 20 / 18 reps)
seated calf lifting: 5x12 with 4x45lbs plates

thats pretty much it for today..

 

[miamiracing]

took another day off work, called in sick and went to gym to crack some shoulders

time: 30min
weight: 253.4 lbs

rotator cuff warmups with 15lbs db's

Seated Front BB Presses: 135 / 175 / 225 (10/10/7 reps)
Seated Behind Neck BB Presses: 135 / 135 / 225 (10/10/6 reps)
plate side raises: 25 / 35 / 45 (10/10/7 reps)
rev. peck deck flys: 75 / 150 / 150 (10/8/7 reps)
Hammer Strength Crunches: 3x30 with 200lbs
BB Shrugs: 225 / 315 / 405 (12/12/12 reps)
db shrugs: 110 / 110 / 150 (12/12/10 reps)