miamiracings Log

[miamiracing]

thx fellas, i appr. the support

my ass muscles still sore from the deep squatting

 

[miamiracing]

hit back,biceps,traps and some abs today

time: 65min
weight: 264lbs

warmup stretching and rotator cuff work

Stiffed Leg Deads: 135 / 225 / 315 / 385 (8 reps)
Bent ov Rows: 135 / 135 / 225 / 225 (10 reps)
Lat Pulldowns wide grip to the back: 100 / 125 / 125 / 150 (10 reps each) / 200 (12reps) P.B.
Hammer Strength Iso Lat Row: 4x10 reps with 4x45lbs plates a side
Seated DB Curls: 30 / 40 / 40 / 40 (8 phil heath reps, nice squeeze)
EZ Bar Curls: 75 / 75 / 95 / 95 (10 reps)
DB Preacher Curls: 25 / 25 / 35 / 35 (10 reps)
Hanging Rev Crunches: 3x15
Hammer Strength Crunches: 3x25reps with 200lbs
DB Shrugs: 75 / 75 (12 reps)
BB Shrugs off the Flo': 225 / 315 / 405 (12 reps)

thats it for today, felt pretty good.. pump was good and i got some RPM samples

 

[miamiracing]

sup crackers, did chest, triceps, traps abs and calves

throw 5 caps of rpm in 30min before training, shit pumps you up like crazy.. i actually was almost 10 mins ahead of my usual time but had to take a 5min brake while doing triceps coz my biceps where pumped like hell

weight: 263.7lbs
time: 60 mins. flat

benchpress: 135 / 175 / 195 / 225 (10 reps)
inc db benchpress: 50 / 70 / 75 / 85 (10 reps)
hammer strength decline db press: 75 / 75 / 100 (10 reps)
peck deck: 165 / 165 (10 reps with ultra squeeze)
seated ez bar skullz: 55 / 75 / 95 / 95 (10 reps)
rope extentions: 80 / 90 / 90 (10 reps, squeeze at the end)
V Bar Extentions: 100 / 110 / 140 / 150 (10 reps, nice slow and squeeze)
rev grip bar extentions: 120 / 100 / 100 (8 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 80 / 80 / 80 (10 reps)
bb shrugs off the floor: 225 / 315 / 385 / 405 (10 reps)
seated calf raises: 7x10 reps with 4x45lbs plates

thats it for today, felt pretty good.. ordered 2 bottles more via 2nd day air

 

[PrizeFighteR]

Hell of a session, bench has really progressed

 

[miamiracing]

sup fellas

hit the gym today, chest triceps abs traps and calves

on my way to gym i almost had an accident with a latino.. motherf* run a stop sign, and i had to brake and couldnt make it so i steered to the left and went into the fucking curb and fucked up my brand new rim/tire/brakes and shit.. man i jumped out of the vehicle and put my fucking foot in his door and was screaming at him.. he took off so fast that i couldnt even see his license plate number i prob. can buy a different car for the coast of the repair :ranter:

anywayz my lifts went damn high , thats the only good part
also popped 4 pills of RPM before workout, my triceps pump was so nice, it looked like i would flex it all the time


time: 66mins
weight: 266

warmup stretching and rotator cuff work

benchpress: 135 / 175 / 195 / 225 (10 reps)
inc db press: 50 / 60 / 70 / 80 (10 reps)
peck deck: 135 / 135 / 165 / 165 (10 squeeze reps)
seated ez bar skullz: 55 / 75 / 95 / 95 (12 reps)
rope extentions: 80 / 80 / 80 / 80 (10 reps, short brake between sets)
Y-Bar Pushdowns: 120 / 140 / 150 / 170 / 190 whole stack (10 reps each) P.B.
Hammer Strength Crunches: 4x25 200lbs
db shrugs: 75 / 75 / 75 (10 reps)
bb shrugs off the floor: 225 / 315 / 405 / 455 (10 reps)
seated calf raises: 8x10 reps with 4x45lbs plates

thats it, now i've gotta spend my next 2-3 paychecks for fixing my car

 

[Hypocrisy86]

Awesome work man, that turd will get whats coming to him for doing that
dont worry bout em
congrats on that PB with the pushdowns bro!

 

[philosopher]

Damn, you always do a ton of work. You must have a great recovery ability. Keep up the good work miami

 

[tkD]

great PB bro, good job

and about that guy, you should have put the foot in his face through the window , because i would :carduindisguise

 

[h0ke]

Nice PB miami! I can see some strong lifts tere, keep it up

 

[miamiracing]

thx brothers, the session felt pretty good hit legs,shoulders and abs today.. felt awesome too.

looks like the "RPM" is a heck of a supplement the pump is ultra sweet, never had so great pumps before

time: 50mins !!!
weight: 266lbs

warmup stretching and rotator cuff work

Inc Legpress: 450 / 640 / 900 / 1000 (12/10/8/8 reps)
Squats: 135 / 225 / 315 ( 135 with 15reps and 225 and 315 with 8)
Squeeze Leg Extentions: 90 / 90 / 105 / 105 (8 reps, had the best pump in my life.. they popped out that everybody who was walking by was like god daym that guy has legs like a motherf )
One Legged Leg Curls: 80 / 90 / 120 / 120 (10 squeeze reps, after that i wasn't really able to walk with that pump in my legs )
Peck Deck Fly's: 75 / 75 / 75 / 75 (15 reps, short brake)
Seated BB Military: 135 / 155 / 175 (10 reps, full ROM - from chest all the way up and down on chest again )
cable side raises: 30 / 30 / 30 / 30 (10 reps, very short brake, pump was superior.. i almost cried of pain )
hammer strength crunches: 4x30 with 200lbs

miami

 

[tkD]

great weights on leg press and squats, and delts session looks good too, keep it up bro

 

[Big_Guns_Lance]

Good session miami, heavy ass leg presses for sure there

 

[miamiracing]

thx for the luv :greddy:

hit back,biceps,abs and traps today.. felt nice...

time: 70min
weight: 267 (had a little cheat day, ice cream and honey roasted peanuts )

warmup stretching

Stiffed Leg Deads: 135 / 225 / 315 / 405 (8 reps each, felt heavy as shit)
Bent Over Rows: 135 / 135 / 225 / 225 (10 reps, underhand grip)
Lat Pulldowns to the Back: 100 / 125 / 125 / 150 / 175 (12 reps each set, with nice squeeze)
Hammer Strength Iso Rows: 4x10 reps with 4x45lbs plates
Seated DB Curls Heath Style: 30 / 40 / 40 / 40 (8 reps, rep out one arm than the other one)
Standing EZ Bar Curls: 75 / 75 / 95 / 95 (10 reps with back on wall, pump was ultra sweet)
DB Preachers: 25 / 25 / 35 / 35 (10 reps, squeeze, arm turned kinda blue )
Hammer Strength Iso Crunches: 4x25 with 200lbs and short brake
Hanging Rev Crunches: 3x15
DB Shrugs: 75 / 75 / 75 / 100 (10 reps)
BB Shrugs off the Floor: 225 / 315 / 405 / 475(10 reps, bar slipped out of my hands with 475 and something from the sealing came down in the first floor )

miami

 

[tkD]

uber weights brotha

 

[PrizeFighteR]

What are BB Shrugs off the floor?

 

[miamiracing]

you put a barbell on the floor, load some plates on it, deadlift it up and do your shrugs and then put it down on the floor again

 

[Bulkboy]

i remember u saying u were 270 with 16% bf. are u planning to post pics to show us that or not?

 

[miamiracing]

i remember u saying u were 270 with 16% bf. are u planning to post pics to show us that or not?

first at all you gotta stop changing things around! i never said 270 with 16% :angrydude:

i said 264 with 16.5 and for the 10000st time, i prob. put pics on when i finished my diet :carduindisguise

 

[tkD]

^^

no fat chick pics miami :angrydude:











jk

 

[Mikew]

Workouts are intense, and lots of stuff going on. Man I wish I had a hammer strength iso row at my gym : (