miamiracings Log

[Hypocrisy86]

awesome job on the chest workout man!
also 415 shrugs is immense!!!

 

[miamiracing]

thx mikew

@hypo, thx too.. i dunno i hate bb shrugs, gotta be careful because the bar almost crushes my nuts.. thats why i love using db's for shrugs
its hard to have a big cock

hit back, biceps, abs session today, first training since 2 weeks sick break.. came in at 276lbs (nice stayed under 280 even with crap food and no cardio this 2 weeks )

start: 2.35
end: 3.55

warmup stretching + rotator cuff work with 15lbs db's

Deadlifts: 135 / 225 / 315 / 315 (10 reps, didn't touch the floor as usual)
Bent Ov Rows w/ rev grip: 135 / 135 / 225 / 225 (10 reps)
Hammer Strength Row Machine: 1x10 2 45lbs plates ; 1x10 3 45lbs plates ; 1x10 4 45lbs plates
Seated DB Curls Heath Style: 25 / 40 / 40 / 40 (8 reps)
EZ Bar Curls: 75 / 75 / 95 (10 reps)
DB Preachers: 25 / 25 / 30 / 40 (10 reps)
Hammer Strength Crunches: 3x25 200lbs
Hanging Rev Crunches: 3x20

miami

 

[Hypocrisy86]

hahahh, funny.


Awesome workout man.
Deads are going well, bet you can do 400for reps easily now
time to up em'
good Ronnie style DB preachers man.

 

[miamiracing]

haha yea man, im just worried about getting a back injury, while dieting you dont have too much water in you which kind of protects your joints a bit so you know, keep it easy with higher reps to bring out those details

hit chest, triceps, abs, calves and traps today... session was ggrreeeat pump was sweet as hell and my buddy big d almost punshed some old guy in his face coz he was doint standing db shoulder presses with 95lbs db's a side and this dude just put a bench right behind him so he almost felt back while getting those weights down :imcoolurnot:

start: 1.10
end: 2.30

rotator cuff warmup with stretching

Benchpress: 135 / 175 / 195 / 215 (8 reps each set)
Inc DB Benchp: 40 / 55 / 65 / 75 (10 reps)
Pec Deck: 135 / 165 / 165 / 185 (10 squeeze reps)
Seated EZ Skullz: 75 / 75 / 95 / 105 (9 reps)
Rope Extentions: 80 / 80 / 90 / 100 (10 reps, felt so heavy today)
Rev Grip Bar Pushdowns: 100 / 120 / 120 / 120 (8-10 reps)
Hammer Strength Crunches: 4x25 200lbs
Standing DB Shrugs: 75 / 100 / 130 (10 reps, had to lift that shit off the flo)
Standing BB Shrugs: 225 / 315 / 405 / 405 (8-10 reps, same shit had to deadlift it off the flo' both racks where blocked)
Seated Calf Raises: 3x45lbs plates for 3sets with 15 squeeze reps
Standing Calf Raises: 195 / 295 / 395 (10 squeeze reps)

thats it for today man.. just chill out now and ooh have to go out of town again next week so i have to find a golds gym down in va-beach.. hmm hate that but thats part of my job...

 

[El Freako]

Nice lifts you're doing mate!

 

[Mikew]

I agree with The freako, very nice lifts.

 

[Lionheart]

Nice comeback sessions bud.Strong shrugs there as always.
Pics of your sexy traps?

 

[Rocky]

Good to see you back and the break doesn't seem to have affected your strength.

 

[miamiracing]

thx boys, try to go heavy and high reps for cutting...

stopped at a trucker stop today, they had a scale like in every GNC and Vitamin Shoppe, was at 268lbs today.. got a nice 20oz ribeye steak with some corn and a small baked potato for $9.99..hhmm was one of the best steaks i've ever ate


hit the first shoulder - leg session sins almost 3 weeks now (was sick and stuff)

but well, here we go.. feels nice to have pumped up legs..i bet i wan't walk too much tomorrow

start: 8.20
end: 9.10

warmup stretching + rotator cuff work

Rev Pec Deck Flys: 75 / 75 / 95 / 105 (10 reps with a nice 2 sec squeeze)
DB Upright Rows: 35 / 40 / 45 (10 reps)
Cable Side Raises: 20 / 30 / 30 (12 reps with nice squeeze)
Standing DB Military: 40 / 55 / 65 (10 reps, ooh boy felt so heavy after 3 weeks )
Inc Legpress: 450 / 640 / 900 / 900 (10 reps, here we go baby )

BB Squats: 135 / 225 / 315 (12 / 10 / 8 reps, right between ATG and Parallel, felt so damn nice.. i love the special "pain" while squatting)
Squeeze Leg Extentions: 90 / 90 / 90 / 105 (10 reps, 3sec squeeze)
One LEg Leg Curl: 80 / 90 / 120 (10 reps)
Hammer Strength Crunches: 3x25 200lbs

thats it for today, gotta go to bed now, have my dads smith and wesson next to me, mom told me that someone tried again to break into the house yesterday night.. that must be the 7-8 time in the last half year and my neighbourhood is usualy very quiet and piece full.. just older people living here in a 3 mile radius.. i bet its one of those fuckers who made our floor a year ago.. damn latinos

 

[ironheart]

solid session bro. leg press is huge as allways.
i hope you catch those bastards thats breaking into your house. you should tackle them and then jump on them with your massive 268lbs. that'll teach them a lesson.

 

[Hypocrisy86]

going for the big 1ton on leg press?
gonna be happening soon !
also glad to see the weights stay heavy!

 

[miamiracing]

yea hypo, imma try asap

hit some back,triceps,abs,traps session today

deads off the floor: 135 / 225 / 315 / 395 (10 reps)
bor w/ underhand grip: 135 / 225 / 225 / 275 (10 reps)
lat pulldowns to the back: 100 / 125 / 150 / 150 / 175 (10 reps)
t-bars: 3x45lbs plates / 4x45lbs plates / 5x45lbs plates (8reps each)
close grip benchp: 135 / 175 / 195 / 215 (10 reps)
seated ez skullz: 55 / 75 / 95 (10 reps)
rope extentions: 100 / 100 / 120 (10 reps)
rev grip bar pushdowns: 120 / 120 / 120 / 120 (9 reps)
hammer strength crunches: 4x25 200lbs
hanging rev crunches: 2x22
bb shrugs off the floor: 225 / 315 / 385 / 385 / 405 (10 reps)

thats it for today

 

[miamiracing]

hit chest, biceps, traps, calves and abs today

start: 8.10
end: 9.30

rotator cuff warmup and stretching

Benchpress: 135 / 175 / 195 / 225 (12-10-8-6 reps)
Inc DB Benchpress: 45 / 55 / 65 / 75 (10 reps each)
Pec Deck: 135 / 165 / 165 / 195 (10 reps)
Seated DB Curls Heath Style: 25 / 40 / 40 / 40 (10 reps)
EZ Bar Curls: 75 / 75 / 95 (10 reps)
Seated DB Preachers: 25 / 30 / 40 (10 reps)
Seated Calf Lifting: 3x45lbs plates for 2x12 ; 4x45lbs plates for 1x20
Standing Calf Lifting: 195 / 295 / 395 (10 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75WU / 75WU / 75WU (12 reps warmup)
BB Shrugs: 225 / 315 / 385 / 405 (10 reps, liftet that shit off the flo')

miami

 

[philosopher]

Damn that a lot of work youve done there. Keep it up bro

 

[Lionheart]

Yep.Lots of work done there.Strong deads

 

[Hypocrisy86]

And people wonder why German BB'ers are huge hahaha
keep it up man,. doing Biceps in the middle of that last on
must've surely got the blood flowing
good work !!

 

[Rocky]

Every session starting with big weight and continuing throughout. Good to see you using 100kg again on bench!

 

[miamiracing]

thx fellas, fells good to be back and still move some big weights while dieting

lost 20lbs so far, im at 268 right now (middle of april was 288lbs)

hit some legs and shoulders today, buddy big d was talkin about some stuff about he's going to own a protein company, i was like yea do it and if you get it im the first one who gets discount

start: 8.10
end: 9.35

warmup stretching + rotator cuff work

Rev Pec Deck Flys: 75 / 75 / 95 / 115 (10 squeeze reps, 20 sec rest between sets)
upright db rows: 35 / 40 / 45 (10 reps)
cable side raises: 20 / 20 / 30 / 30 (12 reps with nice squeeze on top and short break between sets)
seated bb military: 135 / 155 / 175 (10 reps, back on track baby)
inc legpress: 450 / 640 / 900 / 990 (12 / 10 / 10 / 7 reps, going for teh 1ooo next time)
squats: 135 / 225 / 315 (8 reps, knees good but pain in lower back.. prob. too many deads and heavy shrugs off the floor)
squeeze leg extentions: 90 / 90 / 105 / 105 (10 3sec squeeze reps, tought my quads just pop out of the skin )
One Leg Leg Curl: 80 / 90 / 120 / 120 (10 squeeze reps)
hanging rev crunches: 3x20
hammer strength crunches: 3x20 200lbs

thats it for today felas, gotta go to bed now, have to get up in 6 hours and get ready for work.. fuck that shit man i should quit and run that protein company with my buddy

 

[miamiracing]

sup nigs,

had a bad ass workout today, hit back,biceps,traps and abs..
came in at 270,5lbs today (always pending between 268-270.5)

start: 6.25pm
end: 7.40pm

warmup stretching + rotator cuff workout

Deadlifts: 135 / 225 / 315 / 385 (8 reps)
BentOverRows: 135 / 185 / 225 / 225 (10 squeeze reps)
Lat Pulldowns: 100 / 125 / 125 / 150 / 175 (12 reps)
Hammer Strength DB Rows: 2x45lbs plates ; 3x45lbs plates ; 4x45lbs plates (10 squeeze reps each)
Seated DB Curls: 30 / 40 / 40 /40 (10 reps, heath style)
EZ Bar Curls: 75 / 75 / 95 (10 reps)
DB Preachers: 25 / 25 / 30 / 35 (10 squeeze reps each)
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 75 / 120 (10 reps warmup)
BB Shrugs off teh Flo': 225 / 315 / 315 / 405 (10 reps)

thats it for today, felt good but i lost a lot of my strength in the bent over rows, hope it comes back after diet... deads and arms are almost the same just a couple reps less

 

[Hypocrisy86]

Again ,heavy and heavy both sessions!
bad ass man, thats uber tyte G
haha, what is heath style curls btw?
and 385lbs deads for 8 is impressive man
going for 400+ very sooN!