miamiracings Log

[miamiracing]

thx pv, yea that felt real good. i usually do kinda like HIT training on chest days, usually keep the rest time at 30-45 sec. but this time i just stepped into a whole new level my chest is still pumped up

and thanks Ben try to do 1 week volume and 3 weeks heavy duty lets see how it goes.

Today, LEGS

weight: 248lbs
time: 40min

Squats: 135 / 225 / 225 / 315 / 315 / 405 (10/10/10/8/6 ATG reps )
Inc. Legpress: 440 / 630 / 900 (15 / 15 / 12 reps)
kai greene BB lunges: 3x8 each leg with 135
one legged leg curl: 4x12 with 110lbs
hammer strength crunches: 3x30 with 200lbs

thats pretty much it for today. hope i can do shoulders tomorrow if not i do cardio and hit them on thursday

 

[Adam23]

those Squats are nice miami !!!

next year you got to do the 500 lbs squat

keep it strong brother

 

[PrinceVegeta]

Solid leg session, ATG squats are strong!

 

[miamiracing]

shoulder session today. low on energy since i only had 2600 cals today.

time: 30min
weight: 246 lbs

standing bb military presses (no bouncing shit) : 135 / 135 / 185 / 225 (10/10/8/5 reps)
standing plate side raises: 25 / 25 / 35 / 45 (10/10/8/6 reps)
bb front raises one handed: 45 / 45 / 60 (10/8/6 reps)
db power cleans: 45 / 65 / 75 (10/8/6 reps)
cable front raises: 3x8 with 50lbs

tomorrow off *thx god* and friday will be a nice back session

 

[PrinceVegeta]

Solid shoulder session man!

 

[Bulkboy]

great shoulder session bro. very impressive standing military presses. actually theyre pretty sick. keep up the good work

 

[Natzo]

men those military presses just make me feel shame of mine..

 

[miamiracing]

thanks for the comments

did back today. felt great but i was mentally tired from driving around d.c traffic for 7 hours today...


time: 50min.
weight: 249 lbs

deadlifts: 135 / 225 / 315 / 405 / 520 (10/10/8/6/1)
lat pulldowns: 160 / 160 / 200 / 200 / 200 / 200 (10/10/10/8/6/5 reps)
hammer strength one arm rows: 3x8 reps with 6x45lbs plates a side
bb curls: 80 / 100 / 120 (10/8/7 reps)
db hammer curls: 35 / 55 (10/8 reps)
db concentration curls: 45 (9 reps)
hanging rev crunches: 3x25
db curls: 110 / 140 / 140 / 170 (!0/10/10/8 reps)
bb curls: 2x12 with 405

 

[PrinceVegeta]

Strong session man, very consistent deads! eventhough wieght dropping, strength still up!

 

[miamiracing]

thx pv yea i hope im not gonna loose too much strength in this diet. that would peeep me off

today CHEST, TRICEPS, ABS, TRAPS

weight: 246lbs
time: 60min

benchpress: 135 / 135 / 225 / 250 / 275 (10/10/8/5/1)
inc. db benchpress: 75 / 75 / 95 / 95 (10/10/8/6 reps)
hammer strength dec. press: 165 / 275 (10/10 reps)
Dips: 4x20 BW
Cable Extensions with ^ handle : 4x20 with 170lbs
hammer strength crunches: 4x25 with 200lbs
db shrugs: 110 / 140 / 170 (12 reps each set warmup )
bb shrugs: 315 / 315 / 405 (10 reps each set, had no straps to go higher on teh weight)

thats it for today. gotta go out of town next week so i guess i take a week break and just do some cardio

 

[PrinceVegeta]

Solid session!

 

[Adam23]

damn, those shrugs are nice miami !!!

keep it up brother

 

[El Freako]

Nice single on the bench Kai.

 

[miamiracing]

thx for comments.

hit the gym today after a little break
felt aiight, was just bloated and watery..

time: 60min
weight: 252lbs

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/8/6/2 reps)
lat pulldowns close grip with V-Handle: 140 / 160 / 200 / 200 / 200 / 180 (12/12/12/10/8/8 reps)
one arm hammer strength rows: 3x8 with 6x45lbs plates a side
db rows: 1x8 with 140lbs
bb biceps curls: 80 / 80 / 110 (10/10/6 reps ; no cheating, elbows pinned on hips )
db hammer curls seated: 35 / 50 / 55 (10/8/7 reps)
hammer strength crunches: 3x50 with 170lbs (BUUUURN)
db shrugs: 110 / 130 / 150 / 150 (10/10/10/8 reps ; full control, no "dropping" and with squeeze in every rep )
seated db shrugs: 2x15 with 110lbs db's

thats it, tomorrow morning cardio and sunday chest

 

[PrinceVegeta]

Solid Session man

 

[jonathan]

grr I am jaleous on those fantastic deadlifts man. haha

 

[miamiracing]

thx fellas

had a great chest workout today. felt really pumped up

time: 50min
weight: 248 lbs

benchpress: 135 / 135 / 225 / 250 / 275 (10/10/8/5/1)
inc. db benchpress: 75 / 75 / 95 / 100 (10/10/8/6 reps)
hammer strength dec. press: 250/ 275 (10/10 reps)
Dips: 4x25 BW
Cable Extensions with ^ handle : 4x20 with 160lbs
hammer strength crunches: 4x25 with 200lbs
db shrugs: 110 / 140 / 170 (10 reps each set )
bb shrugs: 315 / 315 / 405 / 455 (10 reps each set)

 

[Adam23]

100 lbs for 6 reps on the inc. db benchpress, awesome bro !!!

keep it strong miami

 

[Big VIC]

Nice 275 on the bench keep pushing brother!1

 

[Pickle]

good to see ur chest getting stronger big fella. keep it up xppxpxoxoxo