miamiracings Log

[MaKaVeLi]

that's one biiig session, 15 reps of 205lbs on close grip...nice!

 

[Hypocrisy86]

Damn dude, good work ! all the way

 

[Rocky]

Solid work miami. Dead, row and C/G bench really stand out!

 

[miamiracing]

thx brothers

hit chest, biceps, calves, traps and abs today

start: 11.40am
end: 12.50pm

stretching + rotator cuff work

Benchpress: 45 (30 reps warmup) / 135 / 155 / 175 / 205 (10 reps)
Inc DB Benchp: 40 / 55 / 65 / 75 (12 reps)
Butterfly: 165 / 165 / 165 / 165 (10 squeeze reps)
Seated DB Curls: 35 / 40 / 40 / 40 (10 reps, heath style, rep out one arm than the other one)
Straight BB Preachers: 65 / 65 / 85 (10 squeeze reps)
DB Preachers: 30 / 30 / 30 / 40 (10 squeeze reps)
Standing Calf Raises: 195 / 195 / 295 / 395WS / 395WS ( 12 reps)
Standing DB Shrugs: 75 / 100 / 130 / 150 (10 squeeze reps)
Standing BB Shrugs: 135 / 225 / 315 / 405 (10 reps)
Decline Crunches: 4x25 with 4 25lbs plates P.B.
Hanging Rev. Crunches: 2x20 BW

pretty good session for a fucked up night.. couldn't sleep.. was up til 3am and had to get up at 5 for work (i called in sick ) and went back to bed to get up at 9 and get ready for gym

 

[PrinceVegeta]

Great session man!!

 

[Daniel Andersson]

I can only agree with PV a good session mate

 

[Mikew]

And I can only agree with both of the previous speakers and say excellent session.

 

[Glex]

Bench press seems to be catching up to the rest of your stuff...225 x 10 in no time

 

[knight_rider]

some great sessions as usual miami, keep up the good work!

 

[ironheart]

big session miami. nice pressing. good job m8

 

[miamiracing]

thx brothers, new job fucks me up big time.. barely time to go to gym, had to switch my leg session from wed. to today (friday)

start: 11.35
end: 12.35

stretching + rotator cuff warmup

Rev DB Flys: 25 / 30 / 35 (10reps)
DB Upright Rows: 35 / 40 / 40 / 45 (10 reps)
DB Side Raises: 15 / 25 (10 reps with 3sec. squeeze on top)
Seated Free BB Military: 135 / 135 / 155 (10 reps)
Inc Legpress: 450 / 640 / 900 (12 reps)
BB Front Squats: 135(WU) / 225 (WU) / 315 / 315 (10reps)
Squeeze Leg Extentions: 90 / 90 / 105 (10 reps with 3sec. squeeze)
One Leg Leg-Curl: 80 / 90 / 110 / 120 (10 reps, squeeze on top)
Hammer Strengh Crunches: 4x25 200lbs

miami

 

[Hypocrisy86]

Great job man, especially those reverse db flyes
never heard of em lol

 

[miamiracing]

lol thx brother

i don't know if its really called rev. db flys but it looks like this:

 

[miamiracing]

hit some upper back and triceps today

start: 5.40
end: 6.40

lat pulldowns wide grip to back: 100 / 125 / 125 / 150 / 175 (10 reps)
Bent Ov Rows Rev. Grip: 135 / 225 / 225 / 275 (10 reps with squeeze)
DB Rows: 75 / 100 / 130 (10 reps)
Close Grip Benchp: 135 / 155 / 175 / 205 (10 reps)
Seated EZ Skulls: 75 / 95 / 95 (10 reps)
Rope Extentions: 80 / 100 / 110 (10 reps)
Rev Grip Bar Extentions: 100 / 110 / 120 (10reps)
Hammer Strengh Crunches: 4x25 200lbs
Hanging Rev Crunches: 3x20 BW
Standing DB Shrugs: 75 / 100 / 130 / 130 (10 reps)
Seated DB Shrugs: 75 / 75 / 75 (18 reps)

miami

 

[Hypocrisy86]

shit, look at those db rows, make mine look puny
least you dont gotta worry bout double jointed arms ...
what the hell do you eat? lol thats a crap load of energy to deplete.
awesome work man, triceps must be begging for rest!

 

[PrizeFighteR]

Killer sessions for sure bro

 

[pGhi]

Good man!! Kill that back Weights looking great

 

[Lionheart]

Nice sessions miami.
Those look rear DB laterals.

 

[miamiracing]

thx brothers, app. the support in here

@hypo

well i just try to eat lean, i had some shake n' bake chicken, rice, 1 hour before this session and some oatmeal in teh morning.. that was pretty much it

hit chest, biceps, calves abs and traps today

start: 11.25
end: 12.32

rotator cuff stuff with 12.5lbs db's

Benchpress: 135 / 155 / 205 / 205 (10 reps)
Inc DB Benchp: 55 / 55 / 65 / 75 (10 reps)
Butterfly: 135 / 135 / 165 / 195 (10 reps)
Seated DB Curls: 35 / 40 / 40 / 40 (10 reps, heath style)
Standing EZ Bar Curls: 75 / 95 / 95 (10 reps, back on wall, no swining or cheating)
DB Preachers: 30 / 30 / 40 / 40 (10 reps, nice squeeze on top)
Standing Calf Lifting: 195 / 195 / 195 / 295 / 395WS / 395WS (12 squeeze reps)
Hammer Strengh Crunches: 4x asap (must be around 40-45, until abs started cramping) with 200lbs
Hanging Rev Crunches: 3x20 BW
Standing DB Shrugs: 75 / 100 / 130 / 150 (10 reps)
Seated DB Shrugs: 75 / 75 / 120 (10 reps)

miami

 

[The Creator]

A lot of reps to be getting at that weight on bench. Good work Miami!