miamiracings Log

[El Freako]

Your bench seems to be improving Kai, good work!

 

[miamiracing]

thanks pghi. yea they felt like shooting trough skin.

@Ben, thank you. hope i can catch you one day lol

 

[Big VIC]

chest today. felt pretty fly for a white boy

weight: 252 lbs
time: 50min



thats it, now im gonna throw a nice steak on the grill

Good shit on the bench press boss...

 

[miamiracing]

thx vic felt kinda weak today from my allergies. pollen index was pretty high today which means stuffed nose and headache + sneezing all day long.

did LEGS today

had to do legpresses first because some fools blocked all 3 squat racks

weight: 256.5lbs (wow full with bc lol. )
time: 40min
pump: 10/10 with 4 RPM's 1 hour before workout. even my forearms are pumped up from just grabbing the handles from the legpress LOL

inc. legpress: 450 / 640 / 900 / 1080 (12/10/10/8 reps warmup)
Squats: 135 / 225 / 315 / 315 / 455 / 225 (10/10/10/8/6/18(aiming for 20 but almost passed out lol) reps)
Front Squats: 225 / 225 (8/8 reps burnout)
Standing Single-Leg Curls: 4x12 reps with 110lbs and nice concentration at top
Squeeze Leg Extentions: 3x10 with 150lbs and 3sec. squeeze at each rep
hammer strength crunches: 4x45 with 170lbs (total of 180 crunches, stom. still burns)

tomorrow shoulders.

 

[Big VIC]

Damn 455 ON SQUATS after leg Press good job bro Keep doing what your doing...

 

[PrinceVegeta]

Crazy leg session miami, you should post a pic of your quads, they must have some good size to them!

 

[miamiracing]

thx vic

@prince, yea i already had one or two shots up but i try to get a good one in the next days

today, shoulders.

weight: 257lbs
time: 40min

rotator cuff warmups
seated hammer strength iso shoulder press: 150 / 150 / 190 (10/10/7 reps)
seated bb military press: 135 / 185 / 185 / 185 / 225 / 225 / 225 (10/10/8/8/6/6/4 reps)
plate side raises: 25 / 25 / 25 / 35 (10/10/10/10 reps)
bb front raises one handed: 50 / 60 / 80 (10/8/6 reps)
db shrugs: 90 / 130 / 150 (10/10/10 reps)
rev. peck deck flys: 135 / 135 (10/4 -> hurt my shoulder, felt like the cuff kinda teared or so. hopefully its nothing major. i had rotator cuff problems long enough and was happy that it was gone for almost 7 month now )

 

[Big VIC]

Very good work out bro.
How tall are you?

 

[miamiracing]

6'2

 

[miamiracing]

hit back and biceps today.

next week my diet starts gonna be a shorter 2 month diet (with clen support )

here a recent quad pic from today im not happy at all.. put lots of fat on since the last 3-4 weeks..

http://img174.imageshack.us/img174/3831/kairecentquadshot.jpg

todays session went pretty smooth. although we have a new pulldown machine and i hate it. the seat is way too short. but it goes up to 285 now.. not like the old one 200 lol


weight: 256lbs
time: 50 min

deadlifts off the flo' : 135 / 225 / 315 / 405 / 500 (10/10/10/6/2)
lat pulldowns shoulder with grip: 150 / 150 / 200 / 200 / 250 / 250 (10/10/12/10/7/7)
t-bars in the corner: 3x45 plates / 4x45lbs plates / 6x45lbs plates (10/10/7 reps)
hammer strength one arm iso row: 3x8 with 6x45lbs plate a side
bb curls: 60 / 80 / 120 (10/10/8(3 cheated) reps)
db hammer curls: 40 / 65 / 65 (10/8/7 reps)
hammer strength crunches: 4x30 with 200lbs
bb shrugs: 225 / 315 / 405 / 455 / 455 (12/12/10/10/7 reps)

 

[Adam23]

500lbs for 2 reps, awesome !!!

keep it up miami

 

[Hypocrisy86]

Awesome job man, 500 for 2, next thing you know you'll be doing 500 for 6+

 

[miamiracing]

^ haha yea i wish that prob. takes me one more year or so..

 

[jonathan]

strong

 

[DriDDeRz]

keep up the good work bro,
strong quads in the picture, no surprise tho.... why? because you lift some serious heavy arse weight!

 

[miamiracing]

thx driddi love u.. xoxo


Did Chest/Triceps/Abs today. felt ok wasn't my strongest session but still knocked out some serious weight.

weight: 253lbs
time: 60min

benchpress: 135 / 135 / 225 / 225 / 275 (10/10/10/8/4 reps)
inc. db benchpress: 65 / 75 / 95 / 100 (10/10/6/4 reps, very slow movement with squeeze for the ultimate fiber poppin' )
hammer strength flat benchp. : 150 / 295 / 315 (10/8/6 reps)
peck deck flys: 2x8 reps with 175lbs
standing ez-bar skullz: 135 / 135 / 155 / 155 (10/10/10/8 reps)
dips: 3x15 bw
cable extensions: 2x18 with 200lbs
hammer strength crunches: 3x40 with 170lbs

thats it for today. now i just chill for the rest of the day and thats it

 

[_ROBERTiNHO_]

Brazillian girls? Double wrap. They have Teh Aids.

Jealous?

 

[miamiracing]

alright. little update.

started clen yesterday. so far no real side effects. just some headache now and then. (taking 5g taurine a day, plus 3 bananas and 2-4 gal of water)

really had me sweat like crazy today. at the end i just slipped of the leg curl machine lol

time: 40min
weight: 251.7 lbs

squats: 135 / 225 / 225 / 315 / 405 / 405 (10/10/10/8/6/6 reps)
inc. legpress: 450 / 630 / 990 (15/10/8 reps)
squeeze leg extentions: 90 / 150 / 195 (10/10/8 reps with 3sec. squeeze on top and slow movement)
one legged leg curls: 80 / 90 / 120 / 130 (12/10/10/8 reps)

tomorrow shoulders. gotta get up early for work tomorrow. they want me to drive up to Pennsylvania and pick up some furniture and come back

 

[Adam23]

nice squats miami !!!

let us know how the clen cycle go bro

 

[Hypocrisy86]

awesome session man, leg press still looking steady 8 reps with 990, you could go up and try 1000+ for 8 still.
also squats 405 for nothing, got for 495 next time !!