[miamiracing]

Hey Folks,

First, i figured out a way to burn fat and build muscle what actualy works pretty good for me :)

i dropped about 10lbs last month and gained pretty good :)

here my last week logs (dont wonder i was a bit sick)

05/07/2007

benchpress 70 / 90 / 90 / 90
incline benchpress 70 / 70 / 70 / 70 P.B.
dumbell pullovers 40 / 40 / 40 / 45
SZ Biceps Curls (7+7+7 coleman) 20 / 40 / 40 / 40
Hammer Curls 20 / 25 / 30
standing calv-lifting 135 / 195 / 275
calv-lifting sitting 90 / 90 / 125
hammer strengh crunch machine: 3*25 with 160lbs
like always, everything done with 12 reps

5/11/2007

stiff leg deadlifts 90 / 180 / 270 (i forgot, it was with a Heavy Duty BB)
lat pulldowns 87.5 / 100 / 112.5 / 125 / 150
seated rows 80 / 90 / 110 / 130
Bent Over Long Bar Rows 45 / 90 / 90 P.B.
benchpress with close grip 50 / 90 / 110 P.B.
french curls (nosebreaker) 20 / 20 / 20
dumbbell kickbacks 25 / 30
dumbbell shrugs 60 / 95 / 130 (each DB)
Crunches: 3*25
and yes like always 12 heavy ass reps

Saturday, May 12th

My Harmstrings are still fucked up from my deads yesterday so i had to take it easy with my single leg, leg curls

really deep and fast squats 90 / 90 / 180
leg-press in a 45grad angle 324 / 630 / 720
squeeze LEG EXTENSION 90 / 105 / 105 (with 3sec. squeeze)
one leg leg-curl 80 / 80 / 80
military press 50 / 50 / 70
dumbbell side raise 20 / 20 / 25
dumbbell rudders 45 / 55 / 75
of course everything done with 12 reps

miamiracing

[lil_big_junior]

are those LBS or KGS

[miamiracing]

oh sorry about it..

its in lbs

[lil_big_junior]

& your 18...u need to bring your strength up a bit mate. whats your weight, height, bf?

[monkeybiker]

Whats a heavy duty BB. Is it a thick handled barbell.

Also you say deep and fast squats. Why fast?

I think you need to work on your bench press and shoulder press. They seem way way down compared with your other lifts.

[miamiracing]

Originally Posted by lil_big_junior

& your 18...u need to bring your strength up a bit mate. whats your weight, height, bf?

everything in my profile

height: 6"1
weight: 261 lbs
BF: arround 23%

Originally Posted by monkeybiker

Whats a heavy duty BB. Is it a thick handled barbell.

Also you say deep and fast squats. Why fast?

I think you need to work on your bench press and shoulder press. They seem way way down compared with your other lifts.

that heavy duty bb is a thick BB not that regular tiny one.
i like to do really deep squats and with fast, i mean just up down up down.. no brake between (even just a half second.. no break) works better for me..

and about that benchpr. and shoulder stuff.. yea i really know.. my chest really sucks.. and usualy i get every week another P.B. on my chest / shoulder work

miamiracing

[miamiracing]

heey wassup guys,

pretty solid session today

benchpress 70 / 70 / 90 / 110
incline benchpress 60 / 70 / 80 / 80 P.B.
dumbell pullovers 45 / 50 / 60 / 70 P.B.
SZ Biceps Curls (7+7+7 coleman) 20 / 40 / 40 / 40
Hammer Curls 25 / 30 / 30 P.B.
standing calv-lifting 135 / 195 / 275 / 315 / 395 WHOLE STACK P.B.
calv-lifting sitting machine is broken, replacement next week
hammer strengh crunch machine: 3*25 with 130lbs
like always, everything done with 12 reps

but i still feel my huge leg workout from last saturday :

but Arnold Schwarzenegger said, We Train til Pain!

miamiracing

[miamiracing]

hadn't any update in here for a long time..

last 2 sessions,

oct 22nd

start: 12.45PM
end: 1.55PM

Benchpress: 135 / 135 / 155 / 175 all 12 reps in super slow
Inc DB Benchpress: 40 / 45 / 55 / 65 all 12reps in super slow
Butterfly: 135 / 135 / 135 / 135 all 12reps
db pullovers: 55 / 65 all 12 reps
21's Curls 40 / 50 / 50 all 21reps (7+7+7)
60? inc. biceps curls: 25 / 25 all 12reps
standing calf lifting: 195 / 295 / 295 / 295 / 395WS / 395WS all 12 reps
standing db shrugs: 75 / 105 / 120
hammer strengh crunch machine: 3x25 in super slow and 140lbs

Oct 24th

start: 3.55PM
end: 4.50PM

DB Front Rises: 20 / 25 / 30 (12reps each)
stading military: 135 / 135 / 135 (12 reps each)
wide g. rows: 95 / 115 / 135 (12reps each)
inc. legpress: 450 / 630 / 990 (12 reps of course!!!)
front squats: 135 / 135 / 225 (12 reps hell yea! no break no lockouts)
3sec squeeze leg extentions: 90 / 90 / 90 (12 reps each)
hammer strengh crunch machine: 3x25 with 140lbs

[YM123]

sorry to say it but for you weight and size you are seriously weak on your bench press. don't take any offence bro but you need to seriously work on this

[miamiracing]

yea i know, bro

my chest strengh really sucks but chest is one of my best bodyparts.. so looks like it works what i'm doin :)

look at my beginning, i just bench'd 90lbs in may lol and now in nov. i bench 185 (both for reps)

[miamiracing]

sup guys, haven't been here in a while

thats my session from yesterday

did back,biceps,traps,and some abs

time: 60min
weight: 257lbs

stiffed leg deads: 135WU / 225WU / 315 / 405 (10/10/8/6 reps)
bent over rows w/ underhand grip: 135 WU/ 225 / 225 (10 reps)
Lat Pulldowns into Neck: 100WU / 125WU / 125 / 150 / 200 (12 reps each set with nice contraction)
Hammer Strength Iso DB Row: 3x10 with 4x45lbs plates and nice contraction
Seated non alternating db curls: 30WU / 40 / 40 (10/10/8 reps)
EZ Bar Curls: 75WU / 95 / 115 (10/9/7 reps, had some pain in my right shoulder here)
DB Preacher Hammer Curls: 25WU / 35 (10 reps with nice contraction)
Hanging Rev. Crunches: 3x15
Hammer Strength Crunches: 4x25 with 200lbs
DB Shrugs: 75 / 100 (12 reps warmup)
BB Shrugs off the Floor: 225 / 315 / 405 (12 reps)

*wu behind the weight means warmup set :)