miamiracings Log

[Rocky]

Great first session back after a lay off.

I wish I could put that sort of weight on.

 

[Glex]

I wish I could put that sort of weight on.

Stop whining

Nice session, Miami

 

[miamiracing]

shoulders, legs, abs

@ Bulky, Lion and Glex,

thanks, always hard to come in again after a week off...

@Rocky

don't worry boy, i wish i could put your bench weight on

Hit some Shoulders, Legs, Abs today.. aah i love the feeling if you can't really walk after that or try to walk stairs down

Start: 1.00PM
End: 2.10PM

5min warmup cardio

DB Front Raises: 20 / 25 / 30 (10reps all the way up, not half, shit is fucking heavy)
DB Bent over Back Raises: 25 / 30 (12reps)
DB Side Raises: 20 / 25 / 25 (12reps)
Standing Military: 135 / 135 / 135 (12reps)
Inc. Legpress: 450 / 630 / 900 (12reps)
Squats: 135 / 135 / 250 (ouch me knees f- up, 12reps)
Squeeze Leg Extentions: 90 / 90 / 90 (12 2sec. squeeze reps)
One Leg Leg Biceps Curl: 80 / 90 / 110 (12reps)
Hammer Strengh Crunch Machine: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs

yep yep

 

[Lionheart]

wow,i bet those militarys gave you nice pump after all those DB raises.Leg presses looking good.

 

[Rocky]

Back to the mightiness on those standing militaries and leg press as we've come to expect! Sweet job.

 

[miamiracing]

@lion, yes they felt awesome

@rocky, thx hun

 

[miamiracing]

back/triceps/abs

whats good fellas?

hit some nice sesion today, here we go

start: 12.35
end: 1.45

5min warmup cardio

stiffed leg deads: 135 / 225 / 315 (9reps)
lat pulldowns: 100 / 100 / 125 / 150 / 175 (12reps, rev. grip)
One Arm Machine Rows: 135 / 180 / 180 / 225 (12reps, weight for each arm) P.B.
Close G Benchp: 45 (30reps warmup) 135 / 135 / 155 / 185 (10reps)
Bar Pushdowns: 85 / 100 / 125 (12reps)
Robe Extentions: 80 / 100 / 100 / 110 (12reps)
DB Shrugs: 75 / 100 / 120 (12 squeeze reps)
Seated DB Shrugs: 75 / 75 / 100 (12 squeeze reps)
Hammer Strengh Crunch Machine: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
hanging rev. crunches: 3*15 BW

now chilln, and some nice party tomorrow (from those hot chicks)

miami

 

[Glex]

now chilln, and some nice party tomorrow (from those hot chicks)

I missed hot chicks in here? Damnit. At least I still have sexy miami

 

[Rocky]

I see PB in there again!

Good job. Hope the party is good!

 

[miamiracing]

ooh shit the party was awesome rocky, next weekend again

hit some christmas chest,biceps,calf,abs blaster this morning

start: 8.10AM
end: 9.35AM

5min warmup cardio

Benchpress: 45 (30reps warmup) / 135 / 135 / 155 / 190 (12reps)
Inc. DB Benchp: 45 / 55 / 55 / 75 / 65 (12reps, shit is heavy!) P.B.
Butterfly: 135 / 135 / 155 / 165 (12 squeeze reps)
SZ Preacher Curls: 75 / 75 / 75 (12 squeeze reps)
DB Preacher Curls: 25 / 25 / 35 (12reps squeeeeze it baby )
DB Hammer Curls: 35 / 35 / 45 (12reps)
DB Shrugs: 75 / 100 / 120 (12reps with nice squeeze of course)
seated db shrugs: 75 / 75 / 100 (12 reps w/ nice squeeze)
Standing Calf Lifting: 195 / 195 / 295 / 295 / 395WS / 395WS (12 reps with 2 sec squeeze on top)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev. Crunches: 3x15 BW

thats it for today, merry christmas y'all.. i love you

 

[PrizeFighteR]

Solid session miami...those DB shrugs really standout

 

[miamiracing]

thx for the holla, bro

hit some legs, shoulders, abs today...

start: 11.31AM
end: 12.40PM

5min warmup cardio

DB Front Raises: 20 / 25 / 30 (15reps, felt pretty good)
DB Bent o. Back Raises: 25 / 25 / 40 (12reps)
DB Side Raises: 25 / 25 / 30 (12reps)
Standing Military: 135 / 135 / 155 (12reps, felt so heavy today)
Inc. Legpress: 450 / 630 / 900 (12reps)
Squats: 135 / 225 / 315 (12reps no lockout and so deep that i can feel my ass hurting now)
Squeeze Leg Extentions: 90 / 90 / 90 (3sec. squeeze on top, burns like hell)
One Leg-Leg Curl: 80 / 90 / 110 / 120 (12reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 1x25 BW+170lbs ; 1x25 BW+200lbs
Hanging Rev. Crunches: 3x12 BW

now, excuse me fellas, i have a date

 

[Glex]

Awesome squats, Miami

A date, eh? Well, I know English isn't your first language, so I'll help you out. When that moment comes on which the rest of the night will be decided, look into her eyes and say: "I'm so hot for you it's like diarrhea; I just can't hold it in." Works every time

 

[Hypocrisy86]

HOLY!all those reps, with all them weight!?
props with the leg presses and squats man, keep it up!

 

[Lionheart]

Brutal shoulder workout again and awesome squatting..very nice sir

 

[Rocky]

Awesome work miami. Doing all those lateral raises and then hitting them for presses is good stuff.

How was the date?

 

[pGhi]

Nice sqauting How was the date :O

 

[Lionheart]

Doing all those lateral raises and then hitting them for presses is good stuff

I Agree.It gives incredible feeling to your shoulders.

 

[miamiracing]

Glex

thx bro, 5min. later she let the pants down

@hypo,lion, pghi and rocky,
thx for checking, date was nice.. i love american girls

hit some biceps,forearm, cardio today,

start: 12.00
end: 1.00

DB Hammer Curls: 20 / 35 / 40 / 45 (12reps to the inside, with nice squeeze on top)
SZ Preacher Curls: 75 / 95 (12reps, 2sec. squeeze on top)
DB Preacher Curls: 25 / 25 / 35 (12reps, 2sec. squeeze on top)
BB Forearm Curls: 95 / 115 / 135 (12reps, 2sec squeeze on top)
Robe Forearm Curls: 80 / 100 / 110 (12reps, w/ nice squeeze)

Cardio Bike: 30min. Heart Rate: ~168 ; Burned ~300 cal.

today no date, but i have the pics from Glexy

 

[onebigeric]

Looks to have been some pretty brutal bicep/forearm work there, Miami Just out of curiosity, what are Robe Forearm Curls?