miamiracings Log

[PrinceVegeta]

Heavy leg session man! good luck with your clen cycle! keep it up!

 

[miamiracing]

thx fellas

clen so far so good. no sides. tomorrow i up the dose a bit.
sweating is crazy while working. pump was great too but the RPM supplement gives me more pump than clen.

today shoulders

time: 30min
weight: 252lbs

rotator cuff warmups

seated behind front bb military presses: 135 / 135 / 185 / 185 / 225 (10/10/10/8/8 reps)
seated behind neck presses: 135 / 135 / 225 (10/10/6 reps)
side raises with these round stones which have 1 handle : 25 / 35 / 35 / 45 (10/10/10/8 reps)
one arm front raises with barbell : 60 / 60 / 60 (8/7/7 reps)

thats it, friday will be a shame day for workout. i gotta go down to key west for a business trip until sunday. hope the hotel has something i can at least get some pump in my back...

 

[Adam23]

key west is nice bro

awesome shoulders session man !!! those military presses is nice !!!

keep it up miami

 

[ironheart]

solid shoulder session bro. strong presses. keep it up!

 

[Hypocrisy86]

Awesome work pussy,

 

[PrinceVegeta]

Solid session miami,

P.S., i think u mean kettlebells

 

[miamiracing]

thx for the words guys

@pv, yea thats the name. thx

 

[miamiracing]

did chest today.

hadn't much of energy since i had to get up early this morning and go to the airport and flight back home. didn't had lots of food nether.

time: 50min
weight: 248 lbs (6 days of clen so far. dropped 7-8lbs so far. mostly water i guess)

benchpress: 135 / 135 / 225 / 275 / 275 (10/10/8/5/5 reps)
inc. db benchpress: 55 / 75 / 95 / 95 (10/10/6/6 reps)
hammer strength benchpress: 3x8 with 315lbs
peck deck fly's: 2x15 with 150lbs
standing ez-bar skullz: 4x10 with 135lbs
standing bb biceps curls: 4x10 with 90lbs
seated db hammer curls: 45 / 55 / 65 (10/8/8 reps)
ez-bar cable pushdowns: 5x20 with 200lbs
seated db concentration curls: 50 / 60 (10/8 reps)
bb shrugs: 315 / 405 / 455 (15/10/10 reps)

tomorrow is no training, but tuesday night is leg day

 

[Hypocrisy86]

awesome work Kai, keep it up,
that better be water you lost!

 

[miamiracing]

thx for the holla @ steve ! yea i think most of it is water but i already start looking leaner..

today, LEGS !!!
i looked like i had a shower after the workout. sweat just dripping off me like a waterfall lol...

weight: 248lbs (had 2 cheat meals yesterday and today. huge steak )
time: 45min

Inc. Legpress: 440 / 630 / 900 / 1080 (10/10/10/7 reps)
ATG Squats: 135 / 225 / 315 / 315 / 405 / 315 / 225 / 135 (10/10/10/8/8/6/10/8 reps, short breaks between sets. really got me on fire )
BB Lunges (like greene, between legs) : 135 / 135 (8 reps each leg)
Calf Raises Seated:always 45lbs plates --> 2 / 3 / 4 / 5 / 5 / 6 / 5 / 5 (20/20/20/20/18/14/17/13 reps)
hammer strength crunches: 4x30 with 200lbs

thats pretty much it for today. man my quads are on fire

tomorrow i will check out a new gym in my area with my man Big D..
gonna do some shoulders..

 

[ironheart]

awsome leg workout miami. super heavy leg presses followed by some brutal squats. looks like you really killed your quads in that session. good job bro.

 

[miamiracing]

thx bro

did shoulders today.

weight: 248
time: 35 min

seated bb military presses: 135 / 135 / 185 / 225 (10/10/8/6 reps)
standing plate side raises: 25 / 25 / 35 / 45 (10/10/8/6 reps)
bb front raises one handed: 45 / 45 / 60 (10/10/6 reps)
db power cleans: 45 / 65 / 70 (10/8/7 reps)
bb shrugs: 225 / 315 / 405 / 405 / 315 (15/15/10/10/13 reps)

did some pullups and chinups too while messing with a buddy.. did like 25 all together..

 

[Adam23]

those 405 lbs shrugs are awesome miami !!!

keep it strong brother

 

[Natzo]

miami = huge military press.

just plain awesomeness!

 

[miamiracing]

thx adam and natzo

hit back/biceps/abs today. workout was great. strength was a bit down but the pump and muscle hardness was insane.. took 4 RPM 1 hour before workout and i thought my arms are going to explode..

time: 60min
weight: 250lbs

deadlifts: 135 / 225 / 315 / 405 / 520 (10/10/8/6/1 -> wow was a hard one)
lat pulldowns wide grip: 140 / 160 / 200 / 220 / 240 (10/10/10/7/6 reps)
hammer strength iso row one arm: 3x45lbs plates / 4x45lbs plates / 6x45lbs plates / 7x45lbs plates / 8x45lbs plates ( 10/10/10/8/6 reps )
bb curls: 60 / 80 / 110 / 80 (10/9/6/8 reps, no cheat elbows pinned on hips)
elbow on knee cable curls: 40 / 50 / 60 (10/8/7 reps)
hammer strength crunches: 4x40 with 200lbs

 

[Adam23]

520 lbs deadlift is awesome bro !!!

good job miami

 

[miamiracing]

thx adam!

did some Cardio today. 45min HIT mix

 

[miamiracing]

did a crazy chest session today!

A NO EGO WORKOUT
less weight with less rest and more intensity

time: 50min
weight: 246 lbs

inc. db benchpress: 45 / 55 / 75 / 80 / 90 / 100 (12/12/10/8/8/7 reps)
flat benchpress: 135 / 225 / 225 / 225 (10/6/5/4 reps, very short break between sets, like 20sec. )

hammer strength decline press: 165 / 275 (10/8 reps)
peck deck fly's: 135 / 155 / 185 (10/8/7 reps)
dips: 2x15 bw
ez-bar skullcrushers: 135 / 135 / 155 (10/10/7 reps)
cable extensions with ez-bar : 4x20 with 170lbs
bb shrugs: 225 / 315 / 405 / 455 (12 reps every set)
db shrugs: 110 / 170 / 170 (15/10/8 reps)

thats it for today. feel great... all jacked up

 

[PrinceVegeta]

Looking awesome man! short rest= high intensity=/awesome!

Keep it up man!

 

[El Freako]

Mad volume Kai.