miamiracings Log

[miamiracing]

time: 30min
weight: 256 lbs

bb military press: 135 / 175 / 225 (10/10/8 reps)
bb behind neck military press: 135 / 135 / 225 (10/10/6 reps)
Cable Side Raises: 30 / 30 / 50 (14/10/8 reps)
db front raises: 30 / 40 / 50 (10/10/9 reps)
hammer strength crunches: 3x25 200lbs

tomorrow is back/biceps can't wait

 

[Adam23]

strong shoulder workout brother !!!

keep it up

 

[miamiracing]

thx *****

 

[Big VIC]

Nice work all around your still having insane work outs keep it up...

 

[miamiracing]

thx vic, appreciate your love sexy

 

[miamiracing]

Hit BACK/BICEPS/TRAPS today !!

weight: dunno forgot to check
time: 65min (was a little lazy today)

deadlifts: 135 / 225 / 315 / 405 / 545 (10/10/8/1/1 reps, all without straps, the 545 took me a few seconds to get off the floor )
lat pulldowns into neck: 150 / 150 / 200 / 200 (10/10/8/7 reps)
lat pulldowns rev. grip: 200 / 200 / 200 (10/8/7 reps)
hammer strength iso rows (one arm): 1x10 with 3x45lbs plates ; 1x10 with 5x45lbs plates ; 1x7 with 7x45lbs plates (damn that was heavy)
ez-bar preacher curls: 85 / 85 / 105 / 105 (10/10/8/7 reps)
seated db hammer curls: 45 / 65 (9/7 reps)
bb shrugs: 225 / 315 / 405 (15/10/10 reps)

thats it for today, be back sunday for chest/triceps

 

[Zigurd]

Damn bro, you are a strong motherfucker. Got any pics of your bodz ?

 

[Natzo]

Heavy session !

60's curls for reps! Ho** Shi**!

 

[Lionheart]

Heavy ass deads man.Awesome!

 

[miamiracing]

thx for the nice words!

@neo - no haven't done any pics lately.. the last one i have is my avi (which is in facebook too in full resolution.)

gotta do some after my havoc cycle.

so far, havoc hasn't done what everybody said. all the hype.. i don't feel it.
the only changes i made so far is:

-thicker chest
-traps changed - used to have short with peak now they are wider with less peak
- feel like my lower abs got bigger
- strength increase in chest movements. no other increase so far.

thats pretty much it.


did chest-triceps-abs-traps today

time: 50min
weight: 256lbs

benchp: 135 / 135 / 225 / 275 (12/12/7/4 reps)
inc. db benchp: 50 / 75 / 100 / 100 (10/10/6/7 reps)
hammer strength decline benchp: 180 / 250 / 315 (10/10/7 reps)
standing ez-bar skullz: 135 / 175 (10/10 reps)
dips: 2xbw for 15 reps
cable extentions: 140 / 170 / 190 (15/13/12 reps)
hammer strength iso crunches: 4x25 wih 200lbs
bb shrugs: 225 / 315 / 405 / 455 (12/12/12/10 reps)

thats it for today! relax tomorrow and be back in gym on tuesday for legs

 

[Natzo]

Bench going up bro!

and those are hevay skulls!

 

[miamiracing]

Hit Legs today. gotta go out of town tomorrow until wed. night.

had some heavy back cramps, took 6g taurine before workout which did not helped today. had about 4 liters of water during my workout. after 3l it got a little better.

weight: 259lbs
time: 40min

Squats: 225 / 315 / 405 / 495 (8/8/8/4)
front squats on hack squat machine: 3x8 with 4x45lbs plates pro side
hack squats: 2x6 with 6x45lbs plates a side
one legged leg extentions with squeeze 80 / 100 (10/6 reps with 3sec squeeze)
one legged leg curl: 80 / 90 / 120 / 120 (12/12/10/8 reps)

 

[Natzo]

man you're really impressing me with those numbers!

 

[miamiracing]

thank you natzo! you will get these weights in no time bro!! just keep working hard!!

 

[raggamuffini]

Those squats are just amazing! I assume quads are not your weak bodypart.. Actually I assume that you don't have a "weak" bodypart

 

[Lionheart]

Good benching and awesome leg session as always!

 

[miamiracing]

thx lion! gotta get as big as you man... need to improve my triceps a lot. i just cant get it big. my biceps is about twice the size of my triceps

did shoulders today

weight: 261lbs (bloated as hell)
time; 30 min

rotator cuff warmups
seated bb military press behind neck: 135 / 175 / 225 (10/10/7 reps)
db power cleans: 65 / 85 (10/8 reps only shoulder strength did not pushed it up with legs or so)
plate side raises: 1x15 with a 25lbs plate ; 1x10 with a 35lbs plate ; 2x10 with a 45lbs plate
hammer strength crunches: 4x35 with 200lbs

tomorrow is back and biceps

 

[Natureboypkr]

thx lion! gotta get as big as you man... need to improve my triceps a lot. i just cant get it big. my biceps is about twice the size of my triceps

did shoulders today

weight: 261lbs (bloated as hell)
time; 30 min



tomorrow is back and biceps

A friend of mine have the same problem with his arms. His biceps make his triceps look small. with his new routine he trains his triceps when they are fresh.

 

[PrinceVegeta]

Nice shoulder session miami

 

[miamiracing]

@ nature

i tried back and triceps, switched to shoulders and triceps and now im stuck with chest and triceps which works the most so far. its just all genetics i guess..

@pv

thx for stoppin by brosef



Did Back/Biceps/Calves today

weight: 257lbs (dropped 4lbs of water last night)
time: 50min.

deadlifts: 135 / 225 / 315 / 405 / 545 (10/10/10/8/1 reps)
rev. grip lat pulldowns: 150 / 200 / 200 / 200 (10/10/8/7 reps)
v-handle lat pulldowns: 200 / 200 / 175 / 175 (8/7/10/9 reps, all with nice contraction)
hammer strength one arm row: 1x10 3x45lbs plates : 1x10 5x45lbs plates : 1x7 7x45lbs plates
ez-bar preacher curls close grip: 2x10 with 85
ez-bar preacher curls wide grip: 2x8 105
db hammer curls: 2x8 with 65
seated calf raises: 6 sets until failure with 5x45lbs plates

tomorrow is off, sun chest and i've gotta go out of town again until wed. night.. so i prob. will be back in gym on thursday for shoulders...