miamiracings Log

[Turkish1530]

miami whats good bro, them sessions are looking good brother u keep getting big monster

 

[miamiracing]

thx m8

act. at diet now but i still go freakin heavy

todays session,

was ok, better than my last 2 back sessions.. think im to damn tired to do it on friday, i should switch it to sat. but we will see.. wanna figure somthin out anyway...

start: 1.55PM
end: 3.20PM

stiffed leg deads: 135 / 225 / 315 (all 12 reps)
lat pulldowns: 100 / 125 / 137.5 / 150 / 150 (all 12 reps)
t-bars in da corner: 180 / 180 / 225 / 225 (all 12 reps of course)
close g bench: 135 / 135 / 155 / 175 (12reps each)
bar pushdowns: 87.5 / 100 / 125 (12reps each)
robe extentions: 40 / 60 / 80 / 90 (12reps each) Thought my muscle popps off
standing db shrugs: 80 / 115 / 120
seated db shrugs: 75 / 75 / 75 (12reps of course)
reverse crunches: 3*15 bw

man the whole gym was looking trough the mirrors to check my deadlifts

miami

 

[knight_rider]

nice heavy session, good stiff legs too!

 

[miamiracing]

oct 22nd

start: 12.45PM
end: 1.55PM

Benchpress: 135 / 135 / 155 / 175 all 12 reps in super slow
Inc DB Benchpress: 40 / 45 / 55 / 65 all 12reps in super slow
Butterfly: 135 / 135 / 135 / 135 all 12reps
db pullovers: 55 / 65 all 12 reps
21's Curls 40 / 50 / 50 all 21reps (7+7+7)
60˚ inc. biceps curls: 25 / 25 all 12reps
standing calf lifting: 195 / 295 / 295 / 295 / 395WS / 395WS all 12 reps
standing db shrugs: 75 / 105 / 120
hammer strengh crunch machine: 3x25 in super slow and 140lbs

miami

 

[Turkish1530]

suppa supppa slow reps, sumthing that isn't commonly seen but that is what training is all about, doing what works best for u....nice work miami keep it pumping bro

 

[Rocky]

2 good sessions. Still plugging at the 12 reps and getting impressive weight up too. Good work on the SLDL.

 

[miamiracing]

thx fellas, yea works pretty good for me the 12rep thing..

todays session was good..damn good

tried side rises but looks like i never can to them again.. fucking hard pain in my shoulder.. dont know if its a bone thing, or rotator cuff thing or a muscle fiber thing.. but it fucking hurts! thats why i had to take a whole month off like a month ago..

start: 3.55PM
end: 4.50PM

DB Front Rises: 20 / 25 / 30 (12reps each)
stading military: 135 / 135 / 135 (12 reps each)
wide g. rows: 95 / 115 / 135 (12reps each)
side rises: 20 (tried it but looks like i never can do em again :chesty: )
inc. legpress: 450 / 630 / 990 (12 reps of course!!!)
front squats: 135 / 135 / 225 (12 reps hell yea! no break no lockouts)
3sec squeeze leg extentions: 90 / 90 / 90 (12 reps each)
hammer strengh crunch machine: 3x25 with 140lbs

miami

 

[Braaq]

Nice bro, at least your taking it somewhat easy.. that is smart. Dont want to jump in too fast and hurt yourself for a longer break. Keep it up.

 

[miamiracing]

yea u right dude.. i still can do upright rows for my outer delt.. works good.. better than nothing

hit the gym today for some ultra quick biceps, forearm session.. never did biceps twice a week before so i will see how it works (biceps is laggin behind) also never did a special forearm training..

took me 30mins

60g db biceps curls: 20 / 30 / 40 (12reps)
sz prechar curls: 55 / 75 / 95 (12reps with some squeeze on top)
squeeze hammer curls: 25 / 25 (12reps)
forearm bb curl: 45 / 45 / 95 / 135 (with 2sec squeeze on top)
forearm robe extentions/curls: 60 / 80 / 80 / 100
5min cardio lol at level9 speed 100, tried to hold heart rate at 165

miami

 

[Turkish1530]

quick 30min. arm blaster!!!

 

[pGhi]

Nice! lot in 30 min!

 

[miamiracing]

hit some cardio today

45min Bike, 140Watts, speed: ~95 : Heart Rate: ~160-165
Burnd: ~350 calories

 

[Glex]

Heya Miami! Nice cardio, good long ride

 

[miamiracing]

back session for da fella

thx boy

hit some bad ass back session today with my 2 russian homies

man my deads today felt so easy, the russians where screaming as hell (everything like go mofo pump it up and stuff)

start: 4.23PM
End: 5.40PM

Stiffed Deads: 135 (12reps) / 225 (12reps) / 315 (12reps) / 405 (9reps) P.B.
Lat Pulldowns: 100 / 112.5 / 125 / 150 / 170 (all 12reps with really wide grip)
T-Bars in tha Corner: 180 / 225 / 225 / 225 (all 12reps)
close g bench: 45 (warmup 25reps) / 135 / 135 / 155 / 185
bar pushdowns: 60 / 80 / 120 / 120 (all 12 reps)
robe tric extentions: 50 / 80 / 80 / 80 / 100 (all 12reps burnd the hell outta me)
standing shrugs: 80 / 110 / 120 (all 12 reps with 2sec hold on top)
seated shrugs: 75 / 75 / 75 (all 12 reps with 2sec hold on top)
hammer strengh crunches machine: 6*25 140lbs

aah now i go to the bathroom and take the biggest shit in my life

miami

 

[Braaq]

Awesome lifts bro, especially on the deads.

 

[Turkish1530]

dam man sum crazy stiff legged deads 405 for 9!!??!! that is crazy....solid sesssion overall mang

 

[miamiracing]

yea 405 for 9 reps bro.. thx for checkin out

 

[Glex]

dam man sum crazy stiff legged deads 405 for 9!!??!! that is crazy....solid sesssion overall mang

Yes, holy hell

 

[Rocky]

Damn those deads were good. No wonder you were psyched. Whole session looked really strong!

Hope you enjoyed your shit!

 

[miamiracing]

yea felt awesome rocky.. felt like the king of the gym

todays session was ok, bench sucked like everytime, hmm yea i wanted to to some sz preacher curls instead of the hammer curls, but one fat ass was hitting his biceps 45mins long on the only preacher curl machine we have and than he always checked his biceps and triceps in the mirror after each "set" (3reps with 20lbs^^) he felt like jay cutler or someone.. i dunno

start: 1.30PM
End: 2.45PM

Benchp: 45 (30reps warmup) / 135 / 135 / 155 / 185 (all 12reps in slow)
Inc. DB Benchp: 40 / 45 / 55 / 70 P.B. (all 12reps in slow mode)
Butterfly: 135 / 135 / 135 / 135 (all 12reps in slow and 2sec squeeze)
Inc. DB Biceps Curls: 25 / 30 / 30 (all 12 reps)
Hammer Curls: 25 / 30 (all 12 reps in vic mode.. like hold one up and curl the other one )
Standing Calf Lifting: 195 / 195 / 295 / 295 / 395 WS / 395WS (all 12 reps with 2sec squeeze on top)
Standing DB Shrugs: 75 / 110 / 120 (all 12reps with 2sec squeeze on top)

aah i feel so tired today.. have to go out and get a haircut tomorrow and look for a job

miami