miamiracings Log

[Lionheart]

Looking good miami.Leg and back strenght good as always.Keep it up and get those arms growing

 

[Mikew]

Wicked session. Those sldl are crazy, I mentioned them in the previous comment, but its worth saying it again.

 

[PrizeFighteR]

Solid sessions after the break big fella!

 

[miamiracing]

thx guys, felt pretty good to be back "home"

hit chest,traps,abs,triceps today chest workout sucked but the rest was fine

also had a trainings partner today, my fella big d :carduindisguise he benched 355 again for reps i felt like a noob

also did lower volume for arms like everybody recommended me, and honestly they feel even better now after this workout

time: 60min
weight: 258.7 (yea bra, im getting there)

warmup stretching and rotator cuff work

Benchpress: 135 / 175 / 225 / 225 (10/10/7/5 reps)
Inc. DB Benchp: 55 / 65 / 75 / 85 (10/10/8/7 reps)
Decline BB Bench: 135 / 225 / 275 (10/8/6 reps)
Seated EZ Skullz: 55(WU-17reps) / 75 / 95 / 95 (10 reps)
Y-Bar Pushdowns: 100(WU 15 reps) / 140 / 170 / 190 WStack (10 reps)
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 75 / 75 (10 reps for warmup)
BB Shrugs off the Floor: 225 / 315 / 185 / 455 (10 reps)
Seated Calf Raises: 6x12 with 4x45lbs plates

thats it for today

 

[Big_Guns_Lance]

Heavy bench presses bro! and man heavy shrugs!

 

[miamiracing]

shit i just saw an mistake in my last session, but the edit button is gone

it says BB Shrugs off the Floor: 225 / 315 / 185 / 455 (10 reps)

but it was: BB Shrugs off the Floor: 225 / 315 / 385 / 455 (10 reps)

 

[miamiracing]

hit legs, shoulders today.. was too fucking lazy to train abs :carduforvip

time: 45min
weight: 260.5lbs

warmup stretching and rotator cuff work

Inc Legpress: 450 / 640 / 900 / 1000 (10/10/10/8 reps)
Squats: 135 / 225 / 315 (10 reps)
Leg Extentions: 90 / 90 / 90 / 90 (10 reps with 3sec. squeeze)
Rev. Peck Deck Fly's; 75 / 75 / 95 / 135 (10 reps)
Hammer Strength Iso Military Presses: 110 / 140 / 160 (10/10/6 reps)
Cable Side Raises: 20 / 20 / 30 (15 reps, nice slow and full rom, all the way up )

thats it for today, was flirting with the front desk chick which totally liked my Redskins Shirt she was like aa that shirt is soo nice and it looks great on you and i was like " thx hun. you can have it if i get yours :techn9ne:
and she was smiling and giggling and shit :imcoolurnot:
got her number tough.. but i know she has or had a bf which also works out at the gym and she didn't gave a damn

 

[Mikew]

Way to go there Miami, keep it up.

The session was good as well...

 

[miamiracing]

thx man, appr. your support

hit back, biceps, abs and traps today..

lost my belt in front of my house while running to teh car (tropical storm hanna is here, raining like a mofo) and had to work out without belt

time: 70min
weight: 259

warmup stretching and rotator cuff work

stiffed leg deads: 135 / 225 / 315 / 385 (10/10/7/6 reps)
bent over rows: 135 / 135 / 135 / 135 (10 reps, without belt i have trouble performing this shit after doing deads )
Lat Pulldowns in the neck: 100 / 125 / 125 / 150 / 175 (10 reps)
Hammer Strength Iso DB Rows: 3x10 with 4x45lbs plates
Seated DB Curls Heath Style: 40 / 40 / 40 (10 reps)
EZ Bar Curls: 75 / 95 / 95 (10 reps)
DB Preachers: 30 / 30 (10 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 (10 reps warmup)
BB Shrugs: 225 / 315 / 405 / 455 (10 reps)

thats it for today, feel pretty good

 

[MarkoKoo]

Good lifting, especially squats, stiffleg deads and legpress.

 

[Hypocrisy86]

Awesome work bro, leg presses going up with those weight, glad to see 1,000 for 8
kicking ass like usual bro.

 

[miamiracing]

thx bra, yea legpresses comming up really nice.. thats pretty much the only thing

did chest,triceps,abs and traps today

time: 60min
weight: 259

warmup stretching and rotator cuff work

Benchpress: 135 / 175 / 225 / 225 (10 / 10 / 6 / 6 reps )
DB Inc. Benchp: 55 / 65 / 75 / 95 (10/10/8/7.5 reps)
Peck Deck: 125 / 155 / 175 (10 squeeze reps)
Seated EZ Skullz: 55 / 75 / 95 / 95 (10 reps)
Y-Bar Extentions: 100 / 120 / 140 / 190Ws (10 reps, tri was pumped up)
Hanging Rev Crunches: 3x15
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 75 / 120 (10 reps, warmup)
BB Shrugs off the Floor: 225 / 315 / 405 / 475 (10 reps)
Seated Calf Raises: 6x15 with 4x45lbs plates

thats pretty much it, hope my damn arms comming up now.. lower volume higher weight.. hit it hard , hit it Navy Hard

 

[Hypocrisy86]

LOL @navy hard
ya mean Clint hard ?


awesome work man!

 

[Big_Guns_Lance]

Nice work miami, heavy presses and bb shrugs are awesome

 

[miamiracing]

thx y'all 2..

@hypo yea clint style, curls for teh gurls

did legs,shoulders and abs today

time: 50min
weight: 259

warmup stretching and rotator cuff work

Inc Legpresses: 450 / 640 / 900 / 1000 (10 / 10 / 10 / 8 reps)
Squats: 135 / 225 / 315 (10 reps)
Squeeze Leg Extentions: 90 / 90 / 90 / 90 (10 reps with 3sec. squeeze)
One Legged Leg Curl: 80 / 90 / 120 (10 reps)
Peck Deck Fly's: 75 / 75 / 95 / 130 (10 reps)
Seated BB Military's: 135 / 155 / 155 (10 reps, short brake between sets)
cable side raises: 20 / 20 / 30 (15 reps, 2sec hold all the way on top and short brake between )
Hanging Rev Crunches: 3x20
Hammer Strength Crunches: 3x25 200lbs

thats it for today, guess i gotta look for a new job tomorrow, i got suspendet for a week and boss will call me and tell me if i stay or if they fire me which pretty much means im fired but i don't give a damn, i couldn't stand the company anyway :imcoolurnot:

 

[miamiracing]

did back,biceps,traps and abs today

a big black dude (bout 6'6 and ~300 and kind of ripped) came to me and asked me how old i am and when i told him i'm 19 he was like "shit i was just chilling at your age, you gonna be a biiiig dude if you keep doin your thing"

time: 60min flat
weight: 258.5lbs (been up to 290lbs in jan 08)

stiffed leg deads: 135 / 225 / 315 / 405 (10/10/8/6 reps)
Bent Ov Rows w/ underhand grip: 135 / 135 / 225 (10 reps, used straps to focus on all the contraction i could get)
Lat Pulldowns to Back: 100 / 125 / 125 / 150 / 175 (12 reps, again with straps to get the ultimate contraction)
Hammer Strength Iso Lat Rows: 3x10 reps with 4x45lbs plates
Seated DB Curls: 30(WU) / 40 / 40 / 40 (12/10/8/7 reps)
EZ Bar Curls: 75 / 95 / 95 (10/8/8 reps)
DB Preacher Curls: 25 / 35 (10 reps)
Hammer Strength Crunches: 4xfailture (around 40-35-30-30)
DB Shrugs: 75 / 75 (15 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 405 / 455 (10 reps)

thats it for today, back is on fire, quads feel tired too..

 

[Mikew]

Good back/Bi session.

 

[Big_Guns_Lance]

Great back session buddy!

 

[Lionheart]

Leg presses and sl deads looking strong as usual.Nice going w the arms also.Show them no mercy

 

[miamiracing]

thx brooski's

hit chest,tri,abs,traps and calves today, have to go out of town this week so i had to switch it from mon. to sun will be back in gym thu. or fri. evening.. sucks but my legs could need a lil rest from pushing/pulling all this heavy weight :methman:

man imma tell you that RPM is kicking in so bad, i need to write a review in teh supplement section.. its just crazy...

time: 60min flat
weight: 258lbs

benchpress: 135 / 175 / 225 / 225 (10/10/8/6 reps)
Inc. DB Benchp: 55 / 65 / 70 / 90 (10/10/8/6 reps, had some shoulder prob. there)
Peck Deck Flys: 135 / 135 / 165 / 185 (10 reps, nice squeeze, chest was on fire, saw veins in there )
Seated EZ Skullz: 55 / 75 / 95 / 95 (10 reps, triceps and forearms where pumped like hell, my fav. long sleeve popped open at one side )
Y-Bar Pushdowns: 80 / 100 / 140 / 190WS (10 reps, slow with squeeze, at the end i could barely grap a 5lbs plate because of the pump)
Hammer Strength Crunches: 4x25 200lbs
Hanging Rev. Crunches: 3x20 BW
DB Shrugs: 75 / 75 (15 reps warmup)
BB Shrugs off Floor: 225 / 315 / 385 / 455 (10 reps)

thats it for today, stay in my house the whole time, its 91F outside and feels like 101F (from weather.com) and Humidity of 74%