miamiracings Log

[Mikew]

Nice squats mate!

 

[miamiracing]

back, triceps, abs, traps

thx fellas

just came back from back, triceps, abs, traps training, was pretty good

start: 11.35
end: 12.42

Warmup Stretching, Rotator Cuff Work

Stiffed Leg Deads: 135 / 225 (9 reps) / 315 / 315 (11 reps)
Lat Pulldowns: 112.5 / 125 / 125 / 150 / 175 (10reps)
Iso Lateral Rows (one arm): 2x45lbs plates / 3x45lbs plates / 3x45lbs plates / 4x45lbs plates (10 reps each)
Iso Lateral Rows Both Arms Together: 6x45 lbs plates / 8x45lbs plates / 8x45lbs plates (8 reps each)
T-bars: 180 / 225 (10reps each)
Close G. Benchp: 135 / 135 / 175 / 195 (10reps)
Inc Skullcrushers: 55 / 75 / 95 (10reps)
Rope Extentions: 80 / 80 / 90 (11 reps w. squeeze)
Bar Pushdowns w/ rev. grip: 90 / 100 / 110 (10reps) / 120 (7reps)
Decline Situps: 1x25 BW+2 45lbs plates ; 1x25 BW+3 45lbs plates ; 1x35 BW+3 45lbs plates P.B.
Standing DB Shrugs: 75 / 95 / 130 / 130 (10reps)
Seated DB Shrugs: 75 / 75 / 75 (10 reps)

 

[Rocky]

That's the way! Damn 5 back exercises and 4 tri ones! Killer.

 

[Hypocrisy86]

seems like your pushing more exercises each session man
brutal back and tris for sure... traps must've been pumped and sore afterwards too!

 

[PrizeFighteR]

lots a work lately bro! nice pbs also

 

[miamiracing]

thx borthers, i try to get 15-16 sets of back so i usualy split it in 4-5 exercises

hit chest, biceps, abs, traps today

after those 2 biceps preacher exercises, i thought my biceps explodes, i had to take off my elastic mp3 holder which was already in largest with coz it was just seconds before poppin off

i also saw at calf lifting today, that i really tored some of my calf where i had the accident at work cupple weeks ago.. it looks fucking ugly now :crymeariver: :crymeariver: :crymeariver:

start: 11.35
end: 12.40

warmup stretching + rotator cuff work

BB Benchp: 45 (30reps wu) / 135 / 155 / 175 (12 reps) / 225 (4reps)
Inc. DB Benchp: 50 / 50 / 75 (8 reps) / 75 (18reps) P.B. for reps
Butterfly: 135 / 135 / 165 / 165 (10 squeeze reps)
Seated DB Curls: 30 (wu) / 40 / 40 / 40 (10 reps, heath style)
Regular BB Preachers: 70 / 80 / 80 (10 squeeze reps)
EZ Preachers with very close grip: 75 / 75 / 75 (10 super squeeze reps)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395WS / 395WS (12 squeeze reps)
Decline Situps: 1x25 BW+2 45lbs plates ; 1x25 BW+3 45lbs plates ; 1x35 BW+3 45lbs plates
Hanging Rev Crunches: 3x15 BW
Standing DB Shrugs: 75 / 100 / 130 / 150 (10reps with contraction on top)
Seated DB Shrugs: 75 / 75 / 110 (10reps with contraction at top)

thats it

 

[Lionheart]

Nice PB on Incline presses and bench looks strong also.
18reps..Your pecs must have screamed for mercy

 

[miamiracing]

thx, yea my chest was screaming for merci but i was like fuck..

hit some late cardio

30min Bike, Burned ~300 cals

i plan something big in my leg session tomorrow


miami

 

[miamiracing]

had a blast at leg session today.. my old buddy "Big D" was working in.. we had so much fun... nice nice.. he also supported me with my squats today.. felt nice .. this dude is about 5'6 250lbs at 4% bf

start: 11.35
end: 12.30 (55min hell yea!!!)

Warmup Stretching, Rotator Cuff Work

Rev. Flys on Machine: 80 / 80 / 95 / 95 (10 reps with 2 sec squeeze)
DB Upright Rows: 30 (WU) / 40 / 45 / 50 (10reps) P.B
DB Side Raises: 15 / 15 / 25 (10 reps with 3sec contraction at top..man that burned the fuck outta me)
Seated BB Militarys: 135 / 135 / 185 (10reps)
Inc Legpress: 450 / 640 / 900 (12 reps) / 990 (8 reps, my pants explode between the legs )
Squats: 135 (warmup) / 225(warmup) / 315 / 405 (10reps, shit was heavy)
Squeeze Leg Extentions: 105 / 105 / 105 (10 reps with 4sec. squeeze)
Standing One Legged Leg Curls: 80 / 90 / 110 (10 reps with 2sec squeeze)
Decline Situps:1x25 BW+2 45lbs plates on chest; 1x25 BW+3 45lbs plates on chest ; 1x35 BW+3 45lbs plates on chest

 

[knight_rider]

couple of great sessions in here, loving the PB's!

 

[MaKaVeLi]

looks like a killer workout dude - pre-exhausting the delts well and then hitting the military press, and then squats after leg press. LOL at the pants - but all good, you must have grown another inch in your quads for your pants to rip!

 

[Hypocrisy86]

Holy cow!
man those leg presses are humungussss!!!

 

[Glex]

I did some seated DB shrugs yesterday and thought of you

 

[miamiracing]

I did some seated DB shrugs yesterday and thought of you

awwww

 

[PrizeFighteR]

Envious of the squatting I am.

Those decline situps sounds like hell also.

 

[miamiracing]

thx prize

had a kick ass workout with the new belt.. never wanna use a different one again Setwear Boa ftw!!

also switched my routine a lil, i do lat pulldowns now before deadlifts..

start: 11.45
end: 12.50

stretching + rotator cuff stuff

Lat Pulldowns to the back: 112.5 / 125 / 125 / 150 / 175 (10reps with nice contratction)
Stiffed Leg Deads: 135 (warmup) / 225 (warmup) / 315 (warmup) / 405 / 405 (8reps each)
Bent ov. Rows w/ Rev Grip: 135 (WU) / 135 (WU) / 225 / 315 (10reps each) P.B.
DB Rows: 75 (WU) / 80 / 100 (10reps)
Close G. Benchp: 45 (30reps wu) / 135 (wu) / 155 / 175 / 205 (8 reps each)
Seated Skullcrushers: 75 (WU) / 95 / 105 (10 reps)
Rope Extentions: 80 / 90 / 110 (10 squeeze reps)
Rev Grip Bar Extentions: 100 / 110 / 120 (10 reps)
Decline Sittups: 1x25 BW+2 45lbs plates on chest; 1x25 BW+3 45lbs plates on chest ; 1x35 BW+3 45lbs plates on chest
Standing DB Shrugs: 75 / 105 / 130 (10 squeeze reps)
Seated DB Shrugs: 75 / 100 / 130 (10 squeeze reps)

miami

 

[VBP]

Grats for the PB! Those weights are freezing! I just had to look at your SLDL and it started to hurt in my hams.

 

[miamiracing]

thx for stopping by brother, i just try to keep up with 'em boys here

 

[PrinceVegeta]

Awesome session Miami!! keep it going big boy!

 

[Daniel Andersson]

Solid session with good weights Miami
Keep it going