miamiracings Log

[miamiracing]

thanks adamski and coming_up

 

[PrinceVegeta]

Solid chest session man

 

[Bulkboy]

nice benching and inclines miami

 

[Anabolicus]

Strong chest session, miami

 

[Big_Guns_Lance]

Great benching Miami and super heavy shrugs!

 

[miamiracing]

KABOOOM

thank you guys very much

did legs today. low on energy but u know me i just can't go light on legs.

time: 40 min
weight: 250 lbs (blown from all the pasta i ate the last 2 days)

inc. leg press: 450 / 640 / 900 / 1080(24plates) (10/10/10/8 reps, felt good as warmup )
Squats: 135 / 315 / 315 / 315 / 365 (10/10/8/6/6 reps)
one legged leg extentions: 60 / 90 (10 reps both sets with 4sec. squeeze on top and slow negative movement )
one legged leg curls: 80 / 90 / 120 (10/15/10 reps)
bb lunges: 2x15 each leg with 135lbs
hammer strength crunches: 4x30 with 200lbs

thats it, looking forward for shoulders tomorrow

 

[Comin_Up]

KABOOOM

thank you guys very much

did legs today. low on energy but u know me i just can't go light on legs.

time: 40 min
weight: 250 lbs (blown from all the pasta i ate the last 2 days)



thats it, looking forward for shoulders tomorrow

imma take ur name from you. ill squat more than you, give me 2 or 3 months

Great workout overall tho. Those squats are in my sight!

 

[Pickle]

great leg session miami, ur right u cant go light on legs excellent xoxooxox

 

[PrinceVegeta]

Nice leg workout broski, like u still go heavy after those leg presses! keep it up big boy!

 

[Bulkboy]

excellent session. leg presses are massive, and so are those squats. u go rock bottom on squats?

 

[miamiracing]

thats right bulky. ass to grass every single rep..

 

[co05]

Damn, those squats are impressive!

 

[miamiracing]

thanks co05

hit shoulders yesterday night.

time: 25min
weight: 246lbs

rotator cuff warmups
rev. peck deck flys: 75 / 75 / 135 / 135 (10/10/10/8 reps)
seated bb militar presses: 135 / 135 / 175 / 225 (10/10/8/4 reps)
seated behind neck bb presses: 135 / 135 (10/10 reps)
plate side raises: 25 / 25 / 35 (10/10/9 reps)
front raises on cable: 40 / 50 / 60 (10/8/7 reps)

thats it for shoulders. might do back tonight if not tomorrow morning

just enjoying my day off so far

 

[miamiracing]

back-biceps session tonight

weight: 246lbs
time: 45 min

deadlifts off the floor: 135 / 225 / 315 / 405 / 500 (10/10/8/6/3.5 reps almost had it but grip failed )
pullups with palms facing each other: bw x 10 ; bw x 10 ; bw x 8 ; bw x6
lat pulldowns wide grip: 200 / 200 / 200 (10/8/7 reps)
hammer strength one arm iso rows: 3x8 with 6x45lbs plates
bb curls: 80 / 80 / 110 (10/8/6 reps)
seated db hammer curls: 35 / 50 / 60 (10/8/8 reps)
one arm cable curls: 80lbs x 10 reps
hammer strength crunches: 3x40 with 170lbs
bb shrugs: 225 / 315 / 405 / 455 (10/10/10/8 reps)
seated calf raises: 4x20 with 5x45lbs plates

thats it, back in gym on monday (hopefully)

 

[Pickle]

shit hey. get that 4th rep next time miami. good sess mate xoxo

 

[Adam23]

455 lbs x8 on the shrugs !!! good job miami !!!

keep it strong brother

 

[PrinceVegeta]

Strong shrugs indeed

 

[Hypocrisy86]

awesome work man, 455 shrugs soon 500!!!

 

[miamiracing]

hit chest today. felt awesome heavy pump

time: 45 min
weight: 244 lbs

benchpress: 135 / 135 / 225 / 250 (10/10/8/6 reps)
incline db press: 75 / 75 / 90 / 90 (10/10/9/8 reps)
peck deck flys: 3x10 with 165lbs
standing ez-bar skullcrushers: 135 / 135 / 135 / 135 (10/10/10/9 reps)
cable extentions: 2x30 with 130lbs
close grip benchpress on life fitness machine: 150 / 210 (10/7 reps)
bb shrugs: 225 / 315 / 405 / 500 (10/10/10/7 reps, did not felt comfortable with the 500 so i go down next time)
db shrugs: 110 / 110 / 170 (10/10/8 reps)

thats it, tomorrow legs

little update pic. arms are getting in shape..

 

[Adam23]

^^arm is looking good in that pic miami !!!

nice chest session !!! keep it up brother