miamiracings Log

[miamiracing]

thats me biatch :gheyfight:

thx for stoppin by man

 

[Clint]

post the bigger version of that pic.

 

[DriDDeRz]

Nice mini-skirt miami
nice quads(legs)

Awesome recent workout session bro!
@ 130lb db shrugs (warm up) damn bitch
congrats on those PB's man

 

[miamiracing]

hai

hit chest,tri,abs,calves today.. couldn't resist.. felt super good..everything worked out good except flat bench.. i really suck at those..

time: 60min
weight: 256.5 lbs

rotator cuff work and stretching


benchpress: 135 / 175 / 225 / 255 ( 10/10/6/4 reps)
inc. db benchp: 55 / 55 / 75 / 85 (10/10/8/8 reps)
butterfly (peckdeck): 135 / 135 / 165 / 165 (10 reps)
standing ez bar skullz: 55 / 75 / 135 / 155 (10/10/10/6 reps)
y-bar pushdowns: 120 / 140 / 170 (10 reps)
Rev Grip Straight Bar Ext. : 120 / 120 ( 12 reps super squeeze)
seated calf lifting: 6x15 5x45lbs plates
Hammer Strength Crunches: 3x30 with 170lbs and super slow

 

[PrinceVegeta]

Strong session man!

 

[miamiracing]

thx pv!!

 

[Hypocrisy86]

hey man, awesome job, pec deck nearing 200 mark
sooner or later you'll be needing to add plates to it lol.
anyway, keep it up with those flat bb presses, they are still
looking strong!

 

[Samoan-Z]

Nice looking chest workout brotha!

 

[Rocky]

Great workin here. Awesome dead weight! benching is still coming on real strong too.

 

[miamiracing]

thx homes..

had a intense shoulder workout today

time: 30min
weight: 257.5

warmup stretching and rotator cuff work

Rev. Peck Deck Fly's: 75 / 95 / 120 / 135 (10/10/10/8 reps)
Hammer Strength Iso Military: 100 / 120 / 140 / 160 (10/10/10/6 reps)
Seated DB Raises SuperSet with Seated Front Raises: 3x10 with 20lbs db's
forearm curls superset with forearm extentions: 5x10 50lbs

 

[miamiracing]

sup,

hit legs,abs today... felt super fly !!!

time: 35min
weight: 257.5 lbs

Inc. Legpress: 10 plates (450lbs) / 14 plates (630lbs) / 22 plates (990lbs) / 24 plates (1080) (10 / 10 / 8 / 7 reps)
Front Squats on Hack Squats Machine: 1x10 350lbs
Squeeze Leg Extentions: 3x10 reps with 90lbs and 5 sec. squeeze
Squats: 225 / 365 / 405 (10/8/4 reps, atg )
One Legged Leg Curls: 80 / 100 / 120 (10/10/10)
Hammer Strength Crunches: 4x25 200lbs

 

[DriDDeRz]

Hey miami
Hows it going bro? hope all is well with the CC issues

Great and strong workout session bro some heavy lifting throughout your all workout session awesome stuff man,

P.S - i love ur skirt

 

[miamiracing]

P.S - i love ur skirt

 

[miamiracing]

hit back today, cut my finger tip 2 days ago, couldn't really grap something so i had to use straps...

time: 65min
weight: 262lbs (ooups full of shit lol)

deads: 135WU / 225WU / 315 / 405 (10/10/8/5 reps)
bent over rows: 135WU / 225 / 225 (10 reps each)
T-Bar Rows: 3x45lbs plates for 15reps ; 6x45lbs plates for 9 (wasnt that heavy, i just couldn't hold on with that finger)
Lat Pulldowns into neck: 100 / 125 / 150 / 200 (10 reps each set)
Cable Biceps Curls: 90 / 120 / 160 (10 / 10 / 7 reps)
Straight Bar Preachers: 60 / 80 (10 / 8 reps very wide grip)
DB Hammer Preacher Curls: 25 / 35 ( 12 / 10 reps )
Hammer Strength Crunches: 3x25 200lbs
DB Shrugs: 75 / 120 / 140 (10 reps warmup)
BB Shrugs off Floor: 225 / 315 / 455 (10 reps each set, bar bended like shit )

thats pretty much it for today...now i lean back and relaaax and prob. play some madden :imcoolurnot:

 

[Samoan-Z]

*Reads deads* HA!

Put good workout... I remember I cut my finger and had to get stitches same day we were hang clinging. that sucked so i know how ya feel lol. Good job.

 

[h0ke]

Sexy sessions miami Wanna cyber?

 

[Rocky]

Supreme weight again on the leg press. Hope your finger is better you big poof!

 

[El Freako]

hit back today, cut my finger tip 2 days ago, couldn't really grap something so i had to use straps...

I had the same problem when I ripped the palm of my hand during my smolov cycle for deads. It did not help things that I had to do deads 4 times a week. :crymeariver:

Massive leg pressing too mate.

 

[miamiracing]

thx fellas, finger is a little better now.. still pain but i can grab something now

hit chest,triceps,traps abs and calves today..
felt pretty good.. was intense..

time: 60min
weight: 258 lbs

rotator cuff warmups

benchpress: 135 / 175 / 225 / 255 ( 10/10/8/6 reps)
inc. db benchp: 55 / 55 / 75 / 85 (10/10/8/7 reps)
butterfly (peckdeck): 135 / 135 / 165 / 165 (10 reps, squeezed the shit outta dem' pecs)
standing ez bar skullz: 75 / 75 / 135 / 135 (10/10/10/8.5 reps)
straight-bar rev. grip pushdowns: 100 / 120 / 120 (10 reps)
seated calf lifting: 6x15 5x45lbs plates (right calf started cramping like shit at the last session)
Hammer Strength Crunches: 3x30 with 200lbs
DB Shrugs: 75 / 75 / 130 / 150 / 170 (15/15/14/12/10 reps)
Shrugs on Hammer Strength Squat/Lunge Machine 2x8 with 12x45lbs plates (540lbs)

thats pretty much it.. tomorrow QUADS and HAMS !!! :ranter:

 

[Samoan-Z]

thats pretty much it.. tomorrow QUADS and HAMS !!! :ranter:

And I will be looking forward to reading it my friend :techn9ne: