miamiracings Log

[PrinceVegeta]

Nice Miami! presses looking heavy!!

 

[Hypocrisy86]

awesome work Miami,
keep that muscle mass man!

 

[miamiracing]

thx freako and pv !!

@stevie, yea i try man lol..


hit triceps,forearms,abs,calves today

had some lower back pain from work today.. worked long and hard today.. had to deliver 120 boxes by myself and all of them contained books :angrydude:

gonna take off from train until thursday, have to go up to new york :ranter:

weight: 257 lbs ( full with 10oz chicken, 2 cups rice and 3 slices pizza ate like 1 hour before workout )

stretching and elbow warmup stuff

Standing EZ-Bar Skullcrushers: 135 / 135 / 135 / 155 (10/10/10/8 reps)
Y-Bar Pushdowns: 120 / 140 / 160 / 160 (10/10/9/8 reps)
Close Grip Benchp: 135 / 165 / 225 (10/10/6 reps)
Cable forearm curls superset with forearm ext.: 6x8 reps with 50lbs
Hammer Strength Crunches: 4x25 200lbs
Standing Calf Lifting: 6x10 with 395lbs (the whole stack) and nice squeeze at top

miami

 

[PrinceVegeta]

Nice tri session!

 

[PistolPete]

Nice workout miami! Those crunches are nuts. 100 reps with that weight is sick.
Question, How do you do the standing skull crushers?

 

[El Freako]

Question, How do you do the standing skull crushers?

Overhead tri BB extensions maybe?

 

[Samoan-Z]

Pizza? bro i envy that bulking lol

 

[miamiracing]

Nice workout miami! Those crunches are nuts. 100 reps with that weight is sick.
Question, How do you do the standing skull crushers?

look at freako's post i use a EZ-Bar instead of a regular BB so i can get my grip closer and hit the outer head of my tri more...

Overhead tri BB extensions maybe?

@ Big-Z

haha well i actually eat pretty clean right now, no diet no real bulk.. just been hungry that night lol

HIT LEGS TODAY !!!!

time: 65min.
weight: 256lbs (full with food )

inc. legpresses: 450 / 640 / 900 / 990 (12/10/10/10 reps)
Squats: 135 / 225 / 225 / 315 / 315 (10/10/10/8/8 reps)
Squeeze Leg Extentions: 90 / 125 / 180 / 195 (10/10/8/8 reps with 3sec. squeeze)
One Legged Leg Curls: 80 / 90 / 120 (10/10/8 reps with nice squeeze on top and slow motion)
Seated BB Military Press: 135 / 135 / 155 / 175 (10/10/8/6 reps)
Cable Side Raises: 30 / 30 / 40 (15/10/10 reps, very short break between sets and hold on top)
EZ Bar Cable Upright Rows: 120 / 160 /190 WS (10/10/8 reps)
Hanging Rev. Crunches: 3x20
Hammer Strength Crunches: 2x30 with 200lbs

 

[DriDDeRz]

Strong workout session kai, i think u need to add more weight to the squats and leg press

 

[Samoan-Z]

Yay! a miami leg workout nice work bro

 

[miamiracing]

thx driddi, i will soon..very soon

@big z,
yea man leg workout, my favorite day of the week lol

hit back, biceps,traps and some abs today

time: 60min
weight: 255lbs

stiffed leg deads: 135 / 225 / 315 / 405 (10/10/10/6 reps had some issues with my pumped up legs and my balls.. everytime i came up i squeezed them which gave me big ass pain.. :wutyousay: )
bent over rows underhand grip: 225 / 225 / 275 (10/8/6 reps)
Lat Pulldowns with closegrip v-bar: 100 / 125 / 150 / 200 (10/10/10/7 reps, did nice squeezes at each rep)
T-Bar Rows: 3x8 reps with 6x45lbs plates
EZ-Bar Cable Curls: 90 / 120 / 160 (10/10/6 reps)
DB Heath Curls: 40 / 40 / 50 (10/10/6 reps)
Preacher Hammer Curls: 30 / 40 (10/8 reps)
One Arm Cable Curls: 2x10 reps with 40lbs and 5sec squeeze at top of each rep.
Hammer Strength Iso Crunches: 2x25 with 200lbs and slow motion
DB Incline Shrugs: 75 / 100 / 120 (10 reps each set)
Standing DB Shrugs: 80 / 100 / 150 (10 reps each set)
Seated DB Shrugs: 3x10 reps with 120lbs db's

 

[Samoan-Z]

ROFL @ SLDL, Uber curl exersises bro soon thsoe biceps will be hooge!

 

[Lionheart]

Leg work,deads and rows looking strong.Keep up the good work miami

 

[miamiracing]

thx lion, just trying to get as big as you

@samoan
yea did a little bit more with more contraction.. biceps looked huge while benching today

todays workout: chest,triceps,traps abs and calves

rotator cuff work and stretching

benchpress: 135 / 135 / 225 / 245 (12/12/3/6 reps)
inc. db benchp: 65 / 65 / 80 / 85 / 100 (10/10/7/6/4 reps)
Peck Deck Fly's: 135 / 135 / 185 (10/10/8 reps)
Standing Ez Bar Extensions : 85 / 125 / 145 / 145 (10/9/7/8 reps)
Y-Bar Extensions: 110 / 150 / 170 / 190WS (10/10/10/10 reps)
Hammer Strength Crunches: 4x25 200lbs
DB Shrugs: 75 / 110 / 130 (12 reps warmup)
BB Shrugs off Floor: 225 / 315 / 405 / 455 (10 reps each set)
Seated Calf Raises: 6x10 reps with 6x45lbs plates

 

[Samoan-Z]

Nice session bro, we need to add an inch of mass and a dose of pain into those pecs lol.
After all that you should go back to a bench or chest workout for reps, like soemtimes i'll do 3 exercises for a muscle group say pecs then go work my rear delts then after all that is done i'll go back it hit my pecs light for 20-30 reps to burn it up. I have gotten great results from it you should try it once.

 

[DriDDeRz]

Your one strong bastard kai, lulz
those seated calve raises with 6 plates are insane!!!!
you should try and do 245 for all 4 sets on bench press bro
get rid of that 135
Im keen to see those barbell shrugs bro, they would be brutal!

 

[miamiracing]

@thx big z, i will see what i can do i need to get bigger/stronger soon

@ dryden, i actually do the 135's for warmup and i can't go heavier on flat bench now due my rotator cuff problems

hit legs,shoulders and abs today

time: 50 min
weight: 257lbs (full with fooooooooood plus holding lots of water today )

inc. legpresses: 450 / 640 / 900 / 1080 (12/10/10/8 reps)
Front Squats: 225 / 225 / 315 / 315 (10/10/10/8 reps)
Squeeze Leg Extentions: 90 / 180 (8/8 reps with 3sec. squeeze)
Rev. Peck Deck Fly's : 75 / 135 / 135 (10/8/8 reps)
Seated Hammer Strength Behind Neck Military Press: 110 / 140 / 160 / 160 (10/10/6/6 reps)
Cable Side Raises: 30 / 40 / 40 (15/10/10 reps, short break between sets and hold on top)
EZ Bar Cable Upright Rows: 120 / 160 /190 WS (10/10/8 reps)
Hammer Strength Crunches: 3x30 with 200lbs

 

[Samoan-Z]

SWEETNESS HEavy leg press and then heavy front squats so beautiful.

 

[miamiracing]

thx homeboy i appreciate teh luv...

hit back, biceps,traps and abs today.. felt super fly and knocked some p.b's

time: about 60 min.
weight: 253lbs (hmm stom. was kind of full, guess lost plenty of water the last 2 days.. i can hold and loose up to 6lbs of water a day )

deads off the floor: 135 / 225 / 315 / 405 / 505 (8/8/8/7/ 2 reps)
bent over rows underhand grip: 225 / 225 / 275 (10/8/5 reps)
Lat Pulldowns with closegrip v-bar: 100 / 125 / 150 / 200 (12/12/10/6 reps, did nice squeezes at each rep)
Hammer Strength Iso Rows One Arm: 3x8 with 5x45lbs plates P.B.
EZ-Bar Cable Curls: 120 / 160 / 160 (10 / 8 / 5 reps)
DB Preacher Hammer Curls: 40 / 40 / 40 (10/9/9 reps with squeeze at each rep. )
Hammer Strength Iso Crunches: 4x25 with 200lbs
DB Incline Shrugs: 75 / 100 / 120 (10 reps each set)
BB Shrugs off Flo' : 225 / 315 / 455 (10 reps each set)

 

[PrinceVegeta]

Those are some strong sessions there man! keep up the good work!