miamiracings Log

[Lionheart]

Nice workouts man..those legpresses gave me boner.

 

[PrinceVegeta]

solid session pumpkin pie

Spoiler

dont get mad Z or D

 

[miamiracing]

SUP!

fuck friday the 13th i almost broke my neck while shrugging today! one of my straps (everlast) just ripped in the middle while performing 405lbs shrugs (was rep number 21)
pic here: http://img140.imageshack.us/img140/2332/image030ph5.jpg

anyway here back,bi,abs and traps session

weight: 254lbs
time: 50min

deadlifts off teh floor: 135 / 225 / 315 / 405 / 500 (12/8/8/2/1 all without straps! )
V Handle Lat Pulldowns: 100 / 125 / 150 / 200 (10/10/10/6 reps nice and slow)
T-Bar Rows: 5x45lbs plates for 3 Sets and 8 reps
EZ-Bar Cable Curls: 110 / 140 / 160 (10/10/6 reps)
EZ-Bar Preacher Curls Rev. Grip: 85 / 85 (10/8 reps)
DB Hammer preacher curls: 30 / 45 (10/8 reps)
hammer strength crunches: 2x25 200lbs
BB Shrugs off Floor (with straps) 225 / 315 / 315 / 405 (10/15/12/21 reps and the strap ripped on rep 21)

miami

 

[Samoan-Z]

.. Miami stop yo bitching lol.

Awesome deads, 500 only for one... come on now..
Great pulldowns especialy while slow.
And you're curling like a pro.

Keep it up bro.

 

[miamiracing]

lol yea man ain't trippin but shit like that shouldn't happen specially if they don't have a weight limit

 

[PistolPete]

YO Miami!
Those deadlifts are awesome. 500 With no straps?! Simply power. Is that a PR for you? I bet you felt like a beast!

 

[miamiracing]

thx bro.. no i pulled like 520 without straps already but all time pb is 585 (with belt and straps)

thx for stoppin by broski

 

[DriDDeRz]

Strong bastard you are Kai, i would be interested in seeing some of your workout sessions record if that's possible? would be great motivation aswell for us

 

[miamiracing]

hmm i could prob. get a buddy to record couple vids over phone the quality wouldn't be the best..

 

[miamiracing]

chest / triceps / abs workout today!

weight: 252 lbs
time: 40 min

rotator cuff stuff

benchpress: 135 / 135 / 225 / 245 (10/10/6/5 reps)
inc. db benchpress: 60 / 75 / 85 / 100 (10/8/6/4 reps)
peck deck flys: 135 / 135 / 195 (10/10/6 reps with nice squeeze and slow motion)
Standing EZ Skullz: 135 / 135 / 155 / 175 (10/10/8/7 reps)
Straight Bar Pushdowns: 110 / 150 (18/10 reps)
Brandon Curry Triceps Cable Extentions (49sek) 40 / 50 (10/8 reps)
Hammer Strength Dip machine: 1x10 reps with 220lbs
Hammer Strength Crunches: 3x25 with 200lbs

thats it for today

 

[DriDDeRz]

hmm i could prob. get a buddy to record couple vids over phone the quality wouldn't be the best..

do it!
do it nao!!!

Nice solid press's bro
keep training hard u pussy :iorofl:

 

[Samoan-Z]

Nice session bro, very nice session.

 

[miamiracing]

reps to everyone

HIT LEGS TODAY !!!

felt ok, little lazy at the beginning but then the RPM just kicked in and i felt like hulk.. i could feel the heat rushing trough my veins !

time: 35min
weight: 257 (full with water today, dunno why)

Inc. Legpress: 450 / 640 / 900 / 1080 / 1170 (12/10/10/8/8 reps)
Squats: 135 / 225 / 315 / 405 (10/10/6/6 reps had some lower back issues today, cramped up and shit plus i couldn't really push hard i messed up my right big toe last night )
Squeeze Leg Extentions: 3x8 reps with 165lbs and 3sec. squeeze

Standing One Legged Leg Curl: 80 / 90 / 120 / 120 (10/10/9/8 reps)
Hammer Strength Crunches: 3x25 with 200lbs
Seated Calf Raises: 5x12reps with 4x45lbs plates

just took 2 shots of advil night time (cold medicine fluid) coz i felt like getting a flu/cold again now i feel like i smoked a killer blunt and prob. sleep in in about 5min

 

[Samoan-Z]

Nice one man, but the leg presses are involved in almost every leg workout timke to shake things up and hit up the lunge walks, or fronties.

 

[miamiracing]

thats right, 1200lbs legpress = build some big suckers

 

[PrinceVegeta]

Nice leg session miami! no go to sleep so u dont get sick pussy

 

[miamiracing]

thx pv

haha yea feel way better today !

did shoulders and traps today!!

time: 40 min
weight: 254lbs

rotator cuff stuff

rev. peck deck fly's : 75 WU/ 75 WU/ 120 / 135 (10/10/10/8 reps)
Seated BB Military Press (behind neck): 135 / 135 / 155 / 195 ( 10 / 10 / 8 / 6 )
Cable Side Raises: 30 WU / 40 / 50 / 60 (12/10/10/7 reps) P.B.
EZ-Bar Cable Upright Rows: 110 / 150 / 190 (10/9/6 reps)
BB Shrugs off Floor: 225 / 315 / 315 / 315 / 315 / 405 (10/10/10/9/8/8 reps)
Shrugs on Hammer Strength Squat/Lunge Machine: 14x45lbs plates (630lbs) for 7 reps ; 16x45lbs plates (720lbs) for 5 reps

felt super fly, gonna be back in gym on friday for back session

 

[El Freako]

Nice effort on the shrugs Kai.

 

[Samoan-Z]

Congrat on the PB Kai.

 

[DriDDeRz]

Solid workout session Kai, man... anymore weight added to those shrugs ur going to bend the bar inhalf... let alone have no neck like markus ruhl