miamiracings Log

[Lionheart]

Well it doesnt look that lightGood job..try to eat next time

 

[miamiracing]

thx for steady support from you

hit some shoulders, legs, abs today

start: 11.40
end: 12.45

5min Warmup Cardio

DB Front Raises: 20 / 25 / 30 (10reps, felt pretty heavy today)
DB Bent ov. Sides: 25 / 25 / 25 (10reps)
DB Side Raises: 20 / 25 / 35 (12reps)
Standing Military: 135 / 135 / 135 (12reps, did them lil slower than normal and no lockouts, gives a great pump)
Inc. Legpress: 450 / 640 / 900 (12reps, no lockouts as usual)
Front Squats: 135 / 225 / (12reps, no lockouts) 315 (10reps, 1 lockout at 8) P.B.
Squeeze Leg Extentions: 90 / 90 / 90 (12reps w/ 3sec squeeze)
One Legged standing leg curls: 80 / 90 / 110 (12reps)
Hammer Strengh Crunches: 1x25 BW+140lbs ; 2x25 BW+170lbs

miami

 

[philosopher]

Nice PB Miami

 

[Daniel Andersson]

Awesome front squat miami!

 

[Kyle]

jeeze I can't wait till I can squat 315 once LOL

 

[PrizeFighteR]

Your legs must be monstrous miami. Congrats on a great lift

 

[Turkish1530]

sick work and awesome PB bro...front squats are no joke man and u smashed that weight

 

[Rageking]

wow just like everyone said, front squats amazing. good work on that PB
how do you put your arms when you front squat, in front or elbows out like olympic style??

 

[miamiracing]

thx for all comments, my quads are crushed after that

@Rage

I put the bar between my trap and delt, so in front of me.. i cant handle that olympic shit, feels weird

 

[Rageking]

yea i feel ya, i do it the olympic way just because someone was teaching me that way, but it hurts my wrist too much, so im gonna switch to the way you do em, hopefully ill be able to throw some enourmous numbers up like that

 

[miamiracing]

hit some biceps, forearm, cardio session today, but jesus i had to throw up and stuff coz i think my granny tries to kill me! she made liver for me and i ate it and than i had to throw up in the gym and my heart was beating like crazy and had some weird pain in my chest so i broke the cardio up..

Inc. biceps db curls: 30 / 35 / 35 (12reps w/ squeeze on top)
DB Preachers: 25 / 35 / 35 (12reps, squeeze on top)
BB Forearm curls: 95 / 115 / 135 (12reps with 2sec. squeeze on top)
Forearm Rope Extentions: 80 / 90 / 110 (12reps)

20 mins. cardio, act. do at least 30min.

miami

 

[Hypocrisy86]

I threw up once couple years back doing db shrugs
while shrugging i just puked all over the mat,
and took my foot sloshed it all around so no one'd know ahaha

but damn thats a hella awesome arm workout
bet those bis and forearm was pumped to hell!

 

[Rocky]

lol at the poisoning.

Unless it's true!

Don't sweat it though miami - next session will be a blinder!

 

[miamiracing]

yea its true, i talked to my mom on the phone and the whole family hat some kind of weird symptoms

could be my granny, or could be just a bad liver or something.. who knows but im gonna cook my own food again

hit the gym this afternoon after i worked

45min. cardio, burned about 400 cals.

 

[Turkish1530]

throwing up!!! thats hardcore miami.....haha nice training session though, next tiem try and keep that liver down

 

[PrizeFighteR]

yikes at the throwing up. didn't stop you from having a great arm workout!

 

[miamiracing]

lol we have some buckets standing around for trash / paper and stuff, i could barely make it

hit some back, triceps, traps session today

start: 1.30
end: 3.00

5min warmup cardio

Stiffed Deads: 135 / 225 / 315 / 315 (10reps)
Lat Pulldowns to the back: 100 / 125 / 125 / 150 (12reps) / 175 (8reps)
Machine One Arm Rows: 135 / 180 / 180 / 225 (12 squeeze reps)
T-Bars: 180 / 225 / 225 (10reps)
close g. benchp: 135 / 135 / 155 / 185 (12reps)
bar pushdowns: 87.5 / 112.5 / 112.5 (12reps)
Inc. SZ Skullcrushers: 55 / 75 / 95 (12reps, one of my new favorites )
Rope Extentions: 80 / 90 / 100 / 110 (12reps)
Standing DB Shrugs: 75 / 100 / 130 (12reps)
Seated DB Shrugs: 75 / 75 / 100 / 105 (12reps)

thats pretty much it for today, i think i'm gonna take a day off tomorrow... 6-7 days training a week makes you damn tired

 

[Glex]

thats pretty much it for today, i think i'm gonna take a day off tomorrow... 6-7 days training a week makes you damn tired

Shit dude, take a few days off a week; your body needs the time to recover. If it's working for you I guess you can't argue, but hopefully you don't get stagnant/injured.

Nice shrugs

 

[miamiracing]

thx glexy, well i count cardio as training too.. so basically 3.5 sessions of weight training and 3-3.5 sessions of cardio

 

[Hypocrisy86]

Those inclinse SZ skulls look interesting...
i should try those out,
i have to also say those DB shrugs both standing and sitting down
are amazing, sitting down with up to 100+lbs in both hands
seems kinda weird... to me, but shit man, you can pull it off and rep out and kill
the weights, i give ya props, bet those traps are huge too man!