miamiracings Log

[PrinceVegeta]

Nice session man, arms arent looking to bad either, keep it up!

 

[Bulkboy]

strong chest session mate, solid benching and incline pressing. arm is looking good, ur diet is obviously paying off. what is the weight u wanna get down too? also u should post some full body shots/poses.

 

[Pickle]

nice arm miami, cant wait to see more pics. gay gay

500lbs shrugs? WHHHHHHHHHHAT awesome

 

[miamiracing]

thx for comments guys

damn i fucked up my back yesterday from shrugs. i think i pinched a nerve or so. im walking around like a spastic. it hurt so bad lol

 

[Natzo]

damn!! heavy shrugs!!

good work bro!

arms looking good!

 

[PrinceVegeta]

LOLZ, let it rest man, dont wanna overstrain it to the point of no return

 

[miamiracing]

haha thanks. took the whole week off did back today.
back is ok again. its the third time i had that pain in my middle back from shrugs. don't know why but always with bb shrugs..

weight: 246 lbs
time: 45min.

deadlifts: 135 / 225 / 315 / 405 (10/10/10/6 reps)
pullups: 10 / 8 / 6
lat pulldowns: 200 / 200 / 200 (10/8/8 reps)
t-bar rows in da corner: 3x45lbs plates ; 5x45lbs plates ; 6x45lbs plates --> 10/10/8 reps
bb bicep curls: 80 / 80 / 100 (10/8/6 reps)
db hammer curls seated: 45 / 55 (10/10 reps)
hammer strength crunches: 4x25 200lbs
seated one legged calf raises: 5x20 with 3x45lbs plates

felt awesome

 

[PrinceVegeta]

Solid session man

 

[Adam23]

nice t-bar rows brother !!!

keep it up miami

 

[co05]

Deads must be your strong point

 

[miamiracing]

thanks for comments guys! reps for everybody who i could rep.

@co5
yea i used to deadlift 585 a year ago with a bw of 290. now im down do 246 and still pull 500+ there is just no exercise better than deadlifts. i love them. they love me and i feel how they work really helped me to develop overall strength and thickness in my upper back

Today Chest/Triceps

weight: 245lbs
time: 40min

Rotator Cuff warmups with 15lbs db's
DB Benchpress: 55 / 55 / 55 / 75 / 100 / 120 (10/10/10/10/8/6 reps)
Inc. DB Benchp. 75 / 95 / 95 / 95 (10/8/9/7 reps)
Peck Deck Flys: 2x10 with 165 and 3sec. squeeze at every rep
Dips superset with ez-skull crushers: 2x20 dips ; 3x10 reps with 135lbs
cable pushdowns with Y handle: 2x20 with 160lbs in slow motion
db shrugs: 100 / 120 / 150 (10 reps all sets)

thats it for today. for now no more bb shrugs since i messed up my back couple times with that. have no idea why my form is flawless.. fuck it i feel the db's more anyway..

 

[PrinceVegeta]

Solid session man!

 

[Adam23]

150db shrugs !!! great job miami !!!

keep it strong brother

 

[Pickle]

nice heavy dumbell presses kai yeah leave the barbell shrugs out and hit the dumbells hard i wanna see 200lb dumbell shrugs in my face baby

 

[Bulkboy]

strong db pressing dude and ye, u just gotta get rid of exercises that doesent work or hurt you. so good on ya for taking appropriate action.

 

[miamiracing]

thank you for feedback guys!

did legs today. couldn't go heavy at all. again. my feet hurt so bad from walking all day long (right there the "ball" where the big toe is attached to) but i still did 405 for couple reps thats how we do it just gotta keep telling yourself " thats your house and nobody's gonna steel your show"

weight: 245lbs
time: 30min

Squats: 135 / 135 / 225 / 225 / 315 / 315 / 405 (10/10/10/10/10/8/5 reps)
inc. legpress: 450 / 630 / 900 / 900 (21/10/10/8 reps)
one legged leg curls: 3x20 with 100lbs
squeeze leg extentions: 2x8 with 150lbs and 3sec. squeeze

thats it. tomorrow shoulders. will train in a different gym with one of my boys. i need somebody to get hyped. all the big guys don't train at my gym anymore or at least just couple times a month..

 

[PrinceVegeta]

Solid leg session despite having pain in your foot man!

 

[co05]

You don't consider 405 heavy? Jesus...

 

[miamiracing]

thx for stopping by fellas
haha yea always go heavy or go home !!

did shoulders today. felt ok haven't done them in ages..

weight: 258 (uups water water water.. i hate it. i can store up to 5-6 lbs of water in 1 day)
time: 30min

bent over lateral raises: 25 / 25 / 50 (10/10/8 reps)
seated military presses very wide grip: 135 / 185 / 185 / 185 (10/10/10/8 reps)
behind neck presses: 225 / 225 (both 6 reps nice and slow )
bb front raises: 40 / 60 / 80 (10/10/10 reps)
db shrugs: 100 / 120 / 150 / 170 (10/10/10/12 reps)

thats it for today like i said earlier felt ok nothing really special.. have to go on a business trip tomorrow and will be back friday afternoon hopefully early enough to hit the gym friday night.

 

[PrinceVegeta]

Solid session man, heavy behind the neck presses, keep it up