miamiracings Log

[Bulkboy]

strong shoulder pressing for sure dude and some heavy ass db shrugs.

 

[miamiracing]

thx broski! tried my best

today back and biceps. been low on energy the whole day..

time: 45min
weight: 245

deadlifts: 135 / 225 / 315 / 405 / 500 (10/10/10/6/2 reps)
pullups: 10/8/8/6 reps
lat pulldowns: 200 / 200 / 200 (10/9/7 reps)
db rows: 75 / 100 / 120 (10/10/10 reps)
ez-bar preacher curls: 3x10 with 85lbs
db hammer curls seated: 45 / 55 / 55 (10/10/8 reps)
db shrugs: 100 / 100 / 130 / 150 / 170 (10/10/10/8/8 reps)

thats pretty much it for today. sunday is chest and i have to go out for a business trip again next week.. gotta find a gym down there to train legs..

 

[Clint]

heavy deadlifts dude, especialy considering you had low energy. Those rows are epically heavy too man, good on you, I expect you be rowing those 170s along with shrugging them though, get on it. lol.

 

[co05]

Deads are heavy and those DB rows look awesome

 

[miamiracing]

thx for the holla guys

@clint, yay lol i would prob. look like a fool banging out these 170's since i always care about good form, great negatives etc. another thing is that there are sometimes in gym and sometimes they just disappear for couple days lol.. have no clue why but me and my buddies put in a request for 200's
we had 200's for a while but i think somebody stole them lmao..

today, chest/triceps/calves/ traps and some abs

time: 50min
weight: 246 lbs

inc. db benchp. : 55 / 55 / 75 / 75 / 95 / 100 ( 10/10/10/10/9/6 reps)
flat db benchp: 100 / 130 ( 8 / 4 reps, damn that felt so weird on my elbows)
life fitness benchp. machine: 150 / 295 / 350 (10/10/8 reps)
V-Handle Cable Extensions: 120 / 140 / 170 (20/18/15 reps)
ez-bar close grip extensions: 140 / 150 (10/8 reps)
seated calf raises: 4x15 with 5x45lbs plates
standing calf raises: 4x20 with 295lbs
db shrugs: 95 / 100 / 110 / 130 / 150 / 150 (15/15/15/10/10/10 reps)
hammer strength crunches: 3x25 200lbs

thats it for today. gotta go for a business trip tomorrow will be back friday prbably but im gonna train legs down there i already got a free pass for a gym there

 

[PrinceVegeta]

Solid chest session man, 130 is heavy! keep it up big man

 

[philosopher]

Updates you lazy bastard!

Solid session in here mate!

 

[Adam23]

130 lbs on the flat db bench !!! awesome miami !!!

keep it up brother

 

[miamiracing]

dont worry guys i went to gym today. never been to that place they barely had good equipment so i had to made the best out of it..

time: 40min
weight: ? unknown

atg squats: 135 / 135 / 225 / 225 / 315 / 315 / 405 (10/10/10/10/8/8/6 reps)
stiffed leg deads with 3sec. hold: 135 / 135 / 225 / 225 (10/10/10/10 reps)
lunges: 135 / 225 / 250 (10 reps each leg)
bent over side raises: 20 / 25 / 35 / 35 (10/10/10/10 reps)
side raises: 25 / 35 / 45 (10/10/8 reps)
db cleans and presses: 45 / 55 / 75 (10/10/8 reps each arm)

thats it for today, hopefully i'm back early enough to do a nice session friday night.

 

[PrinceVegeta]

Solid leg and shoulder session, strong dumbell clean and presses

 

[miamiracing]

thanks man! i did it in my own style i did not squat down and up just pure shoulder work

 

[Big VIC]

Nice Lots of work Keep it up

 

[miamiracing]

thanks vicky

did back,biceps,traps and abs today. felt great
took 6g of beta alanine before the workout and my rpm and i thought my arms are going to pop off loll i was so on fire

weight: 248.4 lbs
time: 50min

deadlifts: 135 / 225 / 315 / 405 / 500 / 500 (10/10/10/8/2/1 reps)
pullups: 8/6/6/5/3
t-bar rows in da corner: 3x45lbs plates ; 6x45lbs plates ; 7x45lbs plates (10/10/7 reps)
bb preacher curls: 60 / 60 / 100 (10/10/6 reps)
seated hammer curls: 35 / 55 (10/8 reps)
hammer strength crunches: 4x25 with 200lbs
db shrugs: 100 / 120 / 130 / 150 / 150 / 150 (10 reps each set)

thats it for today, tomorrow night is chest/tric.

 

[PrinceVegeta]

Strong deads big man! great session overal, so sexy

 

[miamiracing]

thanks broski!

had a great chest/triceps session today

weight: 250.3 lbs
time: 45min

inc. db benchpress: 50 / 50 / 50 / 75 / 95 / 95 / 100 (10/10/10/10/8/8/5 reps)
life fitness benchpress: 150 / 295 (10/10 reps)
peck deck flys: 135 / 165 (10/8 squeeze reps)
V-Handle Cable extensions: 130 / 150 / 180 (20/18/16 reps)
ez-bar cable pushdowns: 130 / 150 (25/17 reps)
seated calf raises: 5x20 with 3x45lbs plates a leg

thats it for today. felt great. finally i can start eating a bit lol

 

[PrinceVegeta]

Nice session man, heavy presses, keep it up

 

[philosopher]

Big volume Miami! Kepe it up

 

[Anabolicus]

Awesome presses!

 

[Bulkboy]

awesome incline db presses boyo have u abandoned the flat barbell press?

 

[miamiracing]

thx for the comments guys

@bulky, yea i actually stopped doing flat bb bench for a while coz i feel like im not getting anything out of it. i slowly take all the stuff out what i don't feel.

today, LEGS! didn't felt great for some reason. no pump or so. hmm dunno but i could pound some heavy weight

weight: 251 lbs
time: 38 min.

bb squats: 135 / 135 / 225 / 315 / 405 (10/10/10/10/7 reps)
inc. leg press: 640 / 900 / 1080 (10/10/8 reps)
squeeze leg extentions: 125 / 165 / 295 whole stack (10/10/6 reps with 3sec. squeeze on top)
bb lunges: 135 / 135 / 135 (10 reps each leg)
hammer strength crunches: 4x25 170lbs

thats it for today. i feel like a cold is gonna hit me, so i popped a quarter bottle of ny quil lol and had 3 cups tee.. going to sleep now