miamiracings Log

[miamiracing]

^ thx bro! u know how we do it lol

hit back today. had a energy lack at the beginning but i really got hyped in the middle of my workout.

time: 60min
weight: 254.5 lbs (slowly climbing back up )

deadlifts: 135 / 225 / 315 / 405 / 500 (10/8/8/8/2)
Bent Over Rows: 1x10 with 250lbs
lat pulldowns: 125 / 150 / 200 / 200 / 200 / 175 / 175 (10/10/12/8/8/10/6 reps)
hammer strength one arm rows: 2x8 with 6x45lbs plates ; 1x5 with 7x45lbs plates
Ez-Bar Preacher Curls: 85 / 105 / 105 / 105 (10/10/8/6 reps)
seated db hammer curls: 45 / 55 / 55 (8/8/6 reps)
BB Shrugs: 3x15 with 315lbs ; 2x10 with 405lbs

 

[jonathan]

like the deadlifts, thumbs up

 

[pGhi]

Damn nice DL's and shrugs!! How much you weighed before coming down?

 

[miamiracing]

Damn nice DL's and shrugs!! How much you weighed before coming down?

i was at 259 after havoc and pct but then i caught swine flu and dropped down to 250 in 4 weeks..

 

[pGhi]

damn, I hope u get that weight back soon!

 

[miamiracing]

thx pghi i try my best

did chest today, felt stronger than last workout and the pump was uber sweet my shoulders looked like freakin' canon balls

weight: 253.7 lbs
time: 50min

benchpress: 135 / 135 / 225 / 225 / 275 (10/10/8/8/3 reps)
inc. db benchpress: 65 / 75 / 90 / 100 (10/10/8/6 reps)
hammer strength decline press: 150 / 315 (10/8reps)
peck deck flys: 135 / 135 / 195 (10/10/7 reps all of them slow with nice squeeze at each rep. )
standing ez skullz: 135 / 135 / 155 / 155 (10/10/8/7 reps)
ez-bar cable pushdowns: 110 / 150 / 190 / 170 (20/20/20/16 reps)
hammer strength crunches: 3x35 with 200lbs
hanging rev. crunches: 3x15

thats pretty much it. just fired up the grill and im gonna put some steaks and chicken on there

 

[El Freako]

Nice work on the bench Kai.

 

[miamiracing]

thx Ben. i really try to work on it and bring it up.. i finally want to pop 3 plates a side i hope im gonna reach that before end of the year.

today, legs and calves. it was kinda messed up i cut my pinkie toe yesterday.. stupid dog leash had some isues squatting and calf raises but after i got hyped up i was like screw that you gotta go trough the pain.

weight: 254lbs
time: 40min

Squats: 135 / 135 / 225 / 225 / 315 / 425 (10/10/10/8/8/4 reps)
inc. leg press: 450 / 630 / 900 / 1080 (10/10/8/7 reps)
leg extensions (3sec. squeeze at top) 90 / 150 / 185 / 135 (10/8/7/9 reps)
one legged leg curls: 80 / 90 / 120 / 130 (10/10/9/8 reps)
standing calf raises: 195 / 195 / 195 / 295 / 395 (10 reps each set, very slow with 3sec. hold on top, i could barely walk after that)

thats pretty much it. tomorrow shoulders. i have to get them bigger.. they are just too small and don't fit into the whole picture.

 

[Till]

No pain, no gain. That 80's BB slogan lives forever.

 

[miamiracing]

thats right brother

had a hard long work day plus pollen index was pretty high today. i felt like crap.. headache etc but i still went to gym even after having that ooh im not gonna go tonight i go tomorrow phase.

shoulders, abs and traps

weight: 254.5 lbs
time: 30min

hammer strength iso military press: 130 / 150 / 190 / 150 (10/10/6/8 reps)
seated front military press: 135 / 225 / 250 (10/7/4.5 reps)
plate side raises: 25 / 25 / 45 (10/10/7 reps)
db front raises: 4x10 with 30lbs
rev. peck deck flys: 3x8 with 135lbs and slow motion
hammer strength crunches: 3x35 with 170lbs
standing db shrugs: 110 / 110 / 150 / 150 (10/10/8/8 reps)

 

[Big VIC]

Good shit bro esp. on the MT Iso presses keep it up glad you still hit the gym after feeling like shit...

 

[miamiracing]

thanks vic. yea no pain no gain you even gotta go thru these days where you just want to quit or whatever.

did back and biceps today.

weight: 254.5 lbs
time: 50 min

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/10/6/2 reps)
lat pulldowns close grip with v-bar: 125 / 150 / 200 / 200 / 200 / 200 (10/10/12/8/7/7 reps)
hammer strength iso rows: 4x8 with 6x45lbs plates a side
ez-bar preacher curls: 85 / 105 / 105 (10/8/6 reps)
seated db hammer curls: 35 / 55 / 65 (10/8/7 reps)
cable knee concentration curls: 40 / 50 (10/8 reps)
hanging leg raises: 4x25
BB Shrugs: 3x10 with 405lbs and hold on top

thats pretty much it for today. might join a nice brazilian pool party tomorrow my french buddy hooked me up he said there are plenty of brazilian girls there

 

[PrinceVegeta]

Nice session miami

 

[miamiracing]

thanks sexy

 

[tim290280]

When are you going to try for some more on that deadlift?

Brazillian girls? Double wrap. They have Teh Aids.

 

[PrinceVegeta]

^^ agree.....with the double wrapping lolz

What's ur 1RM Kai? like 545 right?

 

[miamiracing]

my top 1rm on dead was 585 with a bw of 290..

i triple wrap that thing lol

 

[miamiracing]

chest today. felt pretty fly for a white boy

weight: 252 lbs
time: 50min

benchpress: 135 / 135 / 225 / 225 / 275 (10/10/10/8/4 reps)
inc. db press: 65 / 75 / 100 / 100 (10/10/6/6 reps)
flat db. presses: 100 / 120 (8/6 reps with nice concentration.)
standing ez-bar skullz: 135 / 135 / 155 / 155 (10/12/10/8 reps)
ez-bar pushdowns on cable: 4x20 reps with 170lbs
hammer strength crunches: 4x30 with 200lbs
bb shrugs: 225 / 315 / 405 / 455 (10/10/10/8 reps)

thats it, now im gonna throw a nice steak on the grill

 

[PrinceVegeta]

Nice man, keep up the good work!

 

[pGhi]

Damn nice incline DB presses! I bet your tri's were burning during those 20 rep pushdowns