miamiracings Log

[tkD]

uber squats and leg press bro! good job





how's the diet going?
keep the fett down

 

[PistolPete]

Dude, all of your lifts were awesome. Great workout miami! Way to not let your day get in the way of your lift. When you step foot in the gym, it all goes away.

By the way, Im mad jealous, that muscle milk deal is crazy. They usually cost over 3 dollars where Im at.

 

[DriDDeRz]

damn... your weighing 261? u must be a fat bastard... wait your body fat must be atleast 30% yeah how'd ya like that bitch LULZ

24 plate leg press damn bro..... stole all the plates in the gym hey lol i bet ppl were like wtf! wheres all the wights gone
nice squats bro , thats some heavy arse weight!
heavy shoulder press's bro!
seems like you had a really good overal workout

 

[miamiracing]

thx fellas, appr. the love

@pete yea the deal was/is awesome.. i can get more everytime i want to

tkd, diet goin well.. getting leaner but maintain the weight..also get stronger for some reason..

@driddi yea 261 couple days ago, water and food.. was full.. couldn't take a shit for days

came in at 257.5 lbs today with 15% bf


hit back,biceps,traps and abs today.. felt good but i've gotta take a break next week.. have to go to va-beach next week


time: 62 min.
weight: 257.5 lbs at 15% bf

stiffed leg deads: 135 WU/ 225 WU / 315 / 405 (10/10/8/5 reps )
bent over rows very wide grip: 135 / 225 / 255 (10/10/8 reps)
Lat Pulldowns into Neck: 100WU / 125WU / 200 / 200 (12 reps each set with nice contraction)
Hammer Strength Iso DB Row: 3x10 with 4x45lbs plates and nice squeeze
Cable Biceps Curls: 80 / 100 / 130 (10 reps)
EZ Bar Preacher Curls: 75 / 75 / 75 (10 reps, super squeeze to pump those suckers up)
Hammer Strength Crunches: 3x25 with 200lbs
DB Shrugs: 75 / 120 / 130 (12 reps warmup)
BB Shrugs off Floor: 225 / 315 / 405 (12 reps)

thats pretty much it for today.. now i relax a lil and eat some food :cardulikesmen:

 

[Hypocrisy86]

awesome work still man, BF might be high but hey that strength is good.
Sucks bout' the 405 on deads there, meh. dont worry bout it.

 

[Mikew]

Super-strong!

 

[Rocky]

Nice job as always miami. Have a good one at the beach!

 

[miamiracing]

thx boys,

i felt so super fly today, that i went to gym to do my chest/tri session which i usually do on mondays.. but im going out of town (visit tweak ) tomorrow so i had to do something..

bench kinda sucked but tri was good

time: 60min
weight: 256 lbs

rotator cuff work and stretching

benchpress: 135 / 175 / 225 / 255 ( 10/10/6/4 reps)
inc. db benchp: 55 / 55 / 75 / 95 (10/10/8/5 reps)
butterfly (peckdeck): 135 / 135 / 165 / 165 (10 reps)
standing ez bar skullz: 55 / 75 / 135 / 155 P.B. (10/10/10/5 reps)
y-bar pushdowns: 120 / 140 / 170 (10 reps)
Rev Grip Straight Bar Ext. : 120 / 120 ( 12 reps super squeeze)
seated calf lifting: 4x15 5x45lbs plates
Standing Calf Raises: 3x12 395lbs
Forearm Cable Extentions+ superset cable curls: 4x10 reps with 40lbs

thats it.. see y'all in a week

 

[PrinceVegeta]

Great session there miami!!

 

[Lionheart]

Nice PB on extentions.Adding inches to your arms

 

[Daniel Andersson]

Nice work miami..really nice diet you're on it seems
Great sessions aswell!

 

[Samoan-Z]

Dude I am so going to blow your workout out of the fucking water.... maybe except the hack squats.. i gotta give you kudos for those.

 

[h0ke]

Heavy weights for a gay.. :wutyousay:
J/K Great sessions miami, nice too some PB's there .

 

[miamiracing]

sup fellas, the "week" off gym felt pretty good. had some time to regenerate a lil...

@sam

yea man, my strength sucks..

@h0ke

thanks hun. i love you too :gheyfight:

@daniel

yea it works pretty good.. in the last time i haven't lost any weight, but i def. loose bf.. prob. trough all the clean eating and heavy workout i found a spot building muscle and loose bf i basicly do cardio every day at work (have to work a lot of stairs etc.) and i just eat clean (oatmeal,rice,chicken,steak,potato, 90/10 ground beef etc. sometimes fish (one a month or so)

hit back,bi,abs and traps today.. felt awesome.. quads are pumped up and i haven't even worked on them RPM boi thats what it is..

time: 60min
weight: 256 lbs

deads without touching floor (always 1 inch over floor up again): 135 WU/ 225 WU / 315 / 495 P.B. (for reps) (10/10/8/5 reps )
bent over rows very wide grip: 135 / 225 / 225/ 255 (10/10/ 10/ 8 reps)
Lat Pulldowns into Neck: 100WU / 125WU / 200 / 200 (12 reps each set with nice contraction, its the whole stack i might have to add small plates on the pin but i don't want the cable to snap)
Hammer Strength Iso DB Row: 3x10 with 4x45lbs plates and nice squeeze
Cable Biceps Curls: 100 / 120 / 140 (10/10/9 reps)
Seated DB Heath Curls: 40 / 40 / 40 (8 reps)
EZ Bar Preacher Curls: 75 / 75 (10 reps, super squeeze to pump those suckers up)
Hammer Strength Crunches: 3x25 with 200lbs
Hanging Rev Crunches: 3x20
DB Shrugs: 75 / 120 / 130 (12 reps warmup)
BB Shrugs off Rack: 225 / 315 / 405 (15 reps)

thats pretty much it for today.. had a blast with my bud big d.. crazy mother f'er did 225 lbs behind the neck shoulder presses for 12-15 reps

 

[El Freako]

Not touching the floor with deads is a killer, good work.

 

[Lionheart]

Strong deads bro and the whole session looks brutal.Hows the Heath curls working for you and actually i would like to know if your arms are now responding better->any gains?

 

[miamiracing]

@freako

thx bud, yea not touching floor is brutal.. gives u way more thickness but you can get injured very easy..

@lion

thx bud, yea since i went down to 6-8 sets bi a week, they grow again.. heath curls are awesome but i think its more for pump than adding inches..

 

[PrinceVegeta]

Awesome pb for deads miami! nice session!

 

[miamiracing]

thx bro

 

[Clint]

good deads dude.


who is that in your avatar?