miamiracings Log

[miamiracing]

^ thx jonathan ! gotta make some changes bro.. keep lifting heavy !!!

 

[miamiracing]

aiight boys hit chest/triceps/traps/abs/calves session

added some weight on some of my stuff, so i knocked some good p.b's

time: 60 min
weight: 253.8 lbs

Benchpress: 135 / 135 / 225 / 225 (10/10/6/6 reps)
Alternating Inc. DB Benchpress: 65 / 75 / 80 / 90 (10/10/7/6 reps)
Peck Deck Fly's: 135 / 165 / 185 / 185 (10/8/8/7 reps with nice squeeze)
Standing EZ-Bar Skullcrushers: 135 / 135 / 155 / 175 (10/10/8/5 reps)
Y-Bar Pushdowns: 120 / 150 / 170 / 190 WS (10/10/8/8 reps)
Hammer Strength Crunches: 4x20 with 200lbs + 25lbs plate P.B.
DB Shrugs: 75 / 100 / 150 (10/10/10 reps)
BB Shrugs: 225 / 315 / 405 (10/10/10 reps)
Hammer Strength Iso Shrugs 3x5 reps with 16x45lbs plates (720lbs) P.B.

thats pretty much it, gotta go to new york tomorrow and i'll be back on tuesday night

 

[PrinceVegeta]

Nice session man! congrats on pb's! keep up the good work

 

[bambam55]

Nice session Miami, got some strong lifts there.

 

[Samoan-Z]

Dude did your bench go down a bit?

 

[miamiracing]

@ big z, yea a bit because of my rotator cuff issue.. fuck bench who needs bench if you deadlift 585 and squat 550?

did LEGS and SHOULDERS today

i went super heavy, lower reps with more weight.. felt incredible could barely walk the stairs down after the workout

time: 50 min
weight: 257 lbs (watery and full of fastfood crap, gut swollen as shit )

Stretching
inc. legpresses: 450 / 640 / 900 / 1080 / 1170 / 1170 (12/10/10/8/6/6 reps)
Squats: 225 / 225 / 365 (10/10/6 reps)
Squeeze Leg Extentions: 90 / 180 (8/8 reps with 3sec. squeeze)
Rev. Peck Deck Fly's : 75 / 135 / 135 (10/8/6 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 / 190 WS (10/8 reps)
Hammer Strength Crunches: 3x30 with 200lbs
stretching

i think im falling into my bed in some minutes and pass out

 

[Hypocrisy86]

Awesome work man, leg press is getting huge, gonna have to add people on top of the sled soon hahaha

 

[miamiracing]

thx bro ! haha yea i have space for 2 more plates, i will put dem' on next week

woke up this morning with a fucking sore throat.. damn i hope i can hit back session on sat.

 

[PrinceVegeta]

Awesome session man!

 

[Samoan-Z]

Awesome my leg compeition is coming back!!

 

[philosopher]

I hope your doing dynamic stretches before your workout?

 

[samutown]

Great squats man!

 

[miamiracing]

thx fellas for all the comments. i really appreciate the support!

i had a flu/cold with sore throat and had to take a 2 week break (still coughing a little bit) but i went back to gym today.. i couldn't hold it without it.. felt like a crackhead who needs crack.. damn iron addiction

weight: 251 lbs
time: 50 min

benchpress: 135 / 135 / 225 / 245 (12/10/6/5 reps)
inc. db benchpress: 60 / 75 / 80 / 95 (10/10/8/6 reps)
peck deck fly's 135 / 135 (12/10 reps)
Standing EZ-Bar Skullcrushers: 135 / 135 / 155 / 155 (10/10/9/7 reps)
V-Bar Pushdowns: 120 / 160 / 190 (10/10/9 reps)
Straight Bar Pushdowns: 130 (9 reps super slow for teh pump)
Hammer Strength Crunches: 3x200lbs for 25reps
BB Shrugs off Floor: 225 / 315 / 405 / 405 / 455 / 455 (10/10/10/9/8 reps)
Hex Barbell Shrugs: 225 / 315 (10/10 reps)
standing calf lifting: 195 / 295 / 395WS (10/10/10 reps)

thats pretty much it, felt so good to be back man.. had plenty of fun with my boys too.

 

[Samoan-Z]

Great to have you back in the iron halls man, great work lookin a lil weak though

 

[Lionheart]

Good to see you training again miami,flu sucks.Nice comeback session and those ez-bar extentions are heavy.Good hob.

 

[miamiracing]

thx both of you! LEG SESSION COMMNG TONIGHT !!!!!!!!!!!

I PROMISE IT WILL KICK ASS IM ON FIRE I CAN'T WAIT TO HIT THE IRON !!!

 

[PrinceVegeta]

Solid last session man! now go kill those legs!

 

[miamiracing]

yeeea buddy light leg session

Inc. legpresses: 450 / 640 / 900 / 1080 / 1170 / 1170 (12/10/10/8/6/6 reps)
Squats: 225 / 225 / 365 / 405 / 405 (10/10/6 / 6 / 6 reps)
Squeeze Leg Extentions: 90 / 180 (8/8 reps with 3sec. squeeze)
One Legged Leg Curls: 80 / 90 / 120 / 120 (10/10/10/8 reps)
Hammer Strength Crunches: 3x30 with 200lbs

i could barely walk out of the gym (stairs)

 

[Samoan-Z]

Dude.. awesome leg presses.
Mediocre squats.

Great session. :gaysign:

 

[miamiracing]

thx everybody! repped everyone

did shoulders today, felt super fly

time: 30minutes
weight: 255lbs

warmup stretching and rotator cuff work
Seated BB Military Press: 135 / 135 / 155 / 185 (10/10/8/8 reps)
Cable Side Raises: 30 / 30 / 40 / 50 (10/10/10/8.5 reps)
EZ-Bar Upright Rows: 110 / 150 / 190 (10/10/8 reps)
Hanging Rev. Crunches: 3x20

thats it, have to go out of town tomorrow (nyc) and will be back friday night be back in gym at sat. for a back workout