Doug Miller Training Log

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  1. Wednesday May 14, 2008 - Shoulders/Traps

    Felt very strong and pumped again tonight although my left shoulder was bothering me a little. Smith military (275 down to the collar bone), seated super-strict lat raises (great pump), slow barbell shrugs superset face pulls, lat raise machine superset machine military, rear delt fly machine superset cable front raises, dumbell shrugs, and ab machine.


  2. Thursday May 15, 2008 - Hams and Calves

    Really good one tonight! Steph and I hit Hams and Calves hard. Started with SLDL and I hit a PR of 405x15 and 435x8. We then did seated leg curls, really wide and slow smith squats butt all the way in the hole (worked up to 365), laying leg curl, butt blaster, toe press machine superset standing calves, weighted ab roller machine. I felt very full and strong today. We're heading out of town for the weekend (company retreat at Nemacolin, PA). Should be nice to get away. We will hit up some different gyms on the trip.

    Small delay in Core ZAP. It should ship next Tuesday.
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  3. Quote Originally Posted by CoreDoug View Post
    Thursday May 15, 2008 - Hams and Calves

    Really good one tonight! Steph and I hit Hams and Calves hard. Started with SLDL and I hit a PR of 405x15 and 435x8. We then did seated leg curls, really wide and slow smith squats butt all the way in the hole (worked up to 365), laying leg curl, butt blaster, toe press machine superset standing calves, weighted ab roller machine. I felt very full and strong today. We're heading out of town for the weekend (company retreat at Nemacolin, PA). Should be nice to get away. We will hit up some different gyms on the trip.

    Small delay in Core ZAP. It should ship next Tuesday.

    nice work out .. im new here, so ill try following up with this now .. and is Core ZAP the only suppliment u take ?

  4. Nice routine ya got going here!

    Man I don't see how you work 10 hr. days and run a supplement company....all the while finding time to work out. I am definitely in awe my friend!

  5. Quote Originally Posted by GQNemesis View Post
    nice work out .. im new here, so ill try following up with this now .. and is Core ZAP the only suppliment u take ?

    No. Core ZAP is our (Core Nutritionals) new preworkout stimulant and focus supplement. I supplement with a number of different products.
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  6. Quote Originally Posted by bLacKjAck. View Post
    Nice routine ya got going here!

    Man I don't see how you work 10 hr. days and run a supplement company....all the while finding time to work out. I am definitely in awe my friend!
    Thanks buddy! I live a hectic lift for sure. I am lucky that I have such a great wife who is also super busy, and supportive, and willing to train with me :chick:

  7. Friday May 16, 2008 - Chest and Tris

    Traveling today to my company retreat so we stopped in Frederick MD on the way to PA to train at a Golds. Decent chest workout for early in the morning but my left shoulder was a little tight and my elbows were a little sore. Incline barbell press, steep incline hammer machine, single arm flat hammer presses, deep incline flyes superset flat press machine, overhead french press cables, v-pushdowns, tricep dip machine superset tricep press out in front machine, lower ab machine.


    Saturday May 17, 2008 - Off

    Off day today. Had an 80 minute deep tissue massage although the lady wasn't really strong enough for me. I told her she could go a little deeper and I could feel her hands shaking lol.


    Sunday May 18, 2008 - Back and Biceps

    On our way back from the retreat we stopped in Hagerstown, MD to train at a Golds. I was sweating like a pig again today and really crushed it. Barbell bent rows (PR 405x12), close grip weighted pullups (worked up to 2x45s), one arm dumbbell rows (3 sets of 20x150 - too light but man was a breathing on these), reverse grip MTS pulldowns superset slow dumbbell shrug, row machine, seated curl machine, barbell curls superset reverse ez curl, high single arm curl machine, ab crunch machine.


    Monday May 19, 2008 - Cardio

    40 minutes incline treadmill. Man ZAP is the bomb pre-cardio!

  8. Tuesday May 20, 2008 - Quads and Hams

    Awesome workout tonight. Felt really strong on everything. The gym was super crowded tonight but Steph and I were focused and really crushed it. We got interrupted multiple times by some dingleberries but just kept on pushing forward. Barbell squats (405x10 deep reps - PR this year, I may have done more before when I was heavier; worked up to 445 drop to 315); Deep plate loaded squat machine superset ATG feet close hack squats, leg press machine superset glute ham hyperextensions, laying leg curls, walking dumbell lunges (I was drenched at this point but was able to get 100sx10 steps each leg), and straight leg raises. Felt really strong and full tonight.

    With the increased AP and Pslin my weight has been steadily climbing and I feel like I am also getting tighter. I upped my carbs and dropped my protein also.

  9. Wednesday May 21, 2008 - Chest, Shoulders, and Lats.

    Really awesome workout tonight. I felt large (which is unusual for me) tonight. This guy came up to me tonight and asked me how long I have been working out and how long it took "to get that big." I told him 3 weeks with a straight face LOL you should have seen the look on his face ha. I also noticed Steph looked more muscular than usual. We have been making good gains training together recently so I hope it continues.

    Flat dumbbell bench (PR 130x12 and 140x7), cable upright row, close grip lat pulldown, incline leverage press (PR), machine military, neutral grip pulldown machine, fly machine, weight side abs.

    Off to the beach for 5 days so I will talk to you'll when I return.

  10. Thursday May 22, 2008 - Arms and Calves

    Trained arms and calves in Ocean City, MD today. Small Golds Gym but they played much better music than the Backstreet Boys [email protected] they play around DC LOL. Did not go super heavy today (elbows sore) but I had a ridiculous pump. Straight bar pushdowns, dumbbell skullcrushers, rope pushdowns, plate loaded preacher curls, seated hammer curls, high cable curls superset rope hammer curls, standing calves, toe press calve machine, and ab machine.
    ______________________________ _______

    Friday May 23, 2008 - Off

    Hour walk in the morning by the beach.
    ______________________________ _______

    Saturday May 24, 2008 - Back thickness and traps

    I usually don't like to deadlift at different gyms but I had a great workout today and matched or bettered my PRs on every set of deadlifts. After deadlifts we moved on to t-bar machine, neutral grip hammer strength pulldowns, barbell rows superset barbell shrugs, high rope pulldowns superset rear delt fly machine, and side serratus cable abs.
    ______________________________ _______

    Sunday May 25, 2008 - Chest and shoulders

    We were short on time today so we moved very fast but I will still able to have a very strong workout. Incline barbell press (felt very strong), Strive flat press (awkward), flat fly machine, Strive shoulder press, seated strict lat raises superset rope front raises, cable side lateral raises, and rope crunches.
    ______________________________ _______

    Monday May 26, 2008 - Off

    45-60 minutes walk outside

  11. Tuesday May 27, 2008 - Quads and Hams

    Love crushing the legs. Started with Hack squats and set a PR (5 plates each side x 19). I then moved on to leg press superset barbell squats (legs fried by now), seated leg curls (PR) superset leg extensions, plate loaded squat machine superset one leg standing leg curl, one leg smith split squats (PR), inner and outer thigh, and v-situps. Great day!!! ZAP in effect!!! I find stacking the ZAP with an NO preworkout supplement is just insane! I love it!

  12. Wednesday May 28, 2008 - Chest and Back (and traps)

    Another great workout today although my elbows have been bothering me lately. Flat barbell bench (I suck at bench but I am finally repping with 315 which is very good for me), barbell bent rows (got 365x18 and 435x10 PR), incline hammer press (PR 4 plates and a 25 each side for 5 reps immediately drop to 3 plates each side for 16), reverse grip hammer pulldown (great squeeze), fly machine superset dumbbell shrug, spreading lat machine pulldown, side serratus abs.

  13. Friday May 30, 3008 - Shoulders/Traps

    Trained at Body Dynamics in the Philadelphia area today. Great shoulder workout. ZAP makes me sweat like crazy and I love it. Also had a great pump. Hammer shoulder press, shoulder press machine, plate loaded shrug machine superset rear delt fly machine, seated lateral raise-front raise combo, lateral raise machine superset cable upright row, barbell shrugs, 1 set of rear delt cable flys, and rope abs.


    Saturday May 31, 2009 - Cardio

    25 min incline treadmill and 15 mins bike.


    Sunday June 1, 2008 - Quads and calves

    What better way to kick off the month than with legs! Trained at a different gym again today. Leg press, hack squats, upside down leg press superset leg extension, high dumbbell step ups, inner thigh machine, seated calves, standing calves.

  14. Monday June 2, 2008 - Chest

    Had a soso workout tonight. My elbows have been really sore and my left shoulder/pec tie-in has been irritated so I just didn't have it all in me tonight. Tried to focus on squeezing and holding more than anything. Flat dumbbell press, incline hammer press, incline machine (very slow negatives with squeeze), cable flys (squeeze), decline hammer press (holds at top), lower ab raises. First soso workout in a while...my mind was a little elsewhere as my three different jobs were weighing heavily on my mind tonight. I hate that! No ZAP tonight.

  15. Tuesday June 3, 3008 - Back

    Blasted back tonight. Had to make up for last nights so-so workout so I popped some ZAP and crushed some PRs. I got 545x7 (PR) on deadlifts and then pulled 565 for the first time. I then did 425 x 18. We then moved on to t-bars and I pulled 405x11 and tried 415 for the first time. Then we went to slow squeeze barbell rows, high hammer rows (felt strong but was really winded at this point), free motion lat pulldown superset with a couple of sets of rear delt pec deck, and side serratus abs. AWESOME workout tonight. Man was I sweating like a pig! Here are some videos.

    545x7 deadlifts
    YouTube - Broadcast Yourself.

    425x18 burn out
    YouTube - Broadcast Yourself.

    9 plate x 11 t-bar row
    YouTube - Broadcast Yourself.

  16. Awesome lift doug.. I'm destroying some PR's with Zap in my sponsored log as well. Can't wait to see where this takes me!

  17. Quote Originally Posted by bigla2004 View Post
    Awesome lift doug.. I'm destroying some PR's with Zap in my sponsored log as well. Can't wait to see where this takes me!
    Awesome!

  18. Wednesday June 4, 2008 - Arms

    Good workout tonight. My back is tore up from last night's back attack so I really tried to just burn it out and really squueze the arms tonight. Elbows still sore. Very good pump though. No ZAP tonight. One arm free motion pulldowns, out in front press machine, slow rope pushdowns, deep dumbbell skullcrushers, incline dumbbell curls, Zottman curls, slow cable preacher curls, concentration curls, rope hammer curl superset top forearm curls, standing ab machine.

  19. Thursday June 5, 2008 - Hams and Calves

    Oh Yeah!!!!! Strength through the roof!!!! Seated leg curls (PR stack plus 35), walking barbell lunges (back still tight from Tuesday but got a PR 225x12 and then 255x8), laying leg curl (stack plus 25), glute ham hyperextensions, outer thigh machine, standing calves (PR stack plus 3x45s), seated calves, straight leg raises.

    Here is a video of walking lunges 225x12 each leg. My meathead workout partner had the 255x8 on tape but he forgot to hit the record button LOL.

    YouTube - Broadcast Yourself.

    It growing season!!!

  20. Friday June 6, 2008 - Shoulders/Traps

    Awesome workout today. Just felt in the zone. Barbell military, dumbbell military, barbell shrug, seated lat raise superset rear delt fly, smith machine upright rows, rear delt pec deck, rope abs. Sweating like crazy!


    Saturday June 7, 2008 - Cardio

    40 min incline treadmill


    Sunday June 8, 2008 - Quads and calves

    Simply awesome today. Popped some Core ZAP and then totally crushed quads. Smith machine ATG close stance squats (405 just felt light!), leg press superset hack squat ATG, leg extensions, inner thigh machine, seated calves, plate loaded toe press calves, ab machine. Knee felt good and strength was awesome.

  21. Monday June 9, 2008 - Chest

    Decent workout tonight. Not great. Not a Zap day. My elbows and shoulders have been pretty achy lately so my chest workouts have been somewhat affected. I have been gaining a decent amount of strength in my legs, back, arms, basically everywhere except my chest. Time to try some shock techniques next week. Flat barbell, incline barbell, flat leverage press, incline smith press with holds and x-reps, incline cable fly, v-situps.

  22. Tuesday June 10, 2008 - Back

    Whoa!!! It was crazy hot today...100 and humid in DC and the air conditioning was not working in the gym today....OMG I probably lost about 10 pounds in sweat....the heat in combination with ZAP was insane! Had trouble catching my breath today but had a great workout. Loose form barbell bent rows (PR 405x14), low hammer row machine, reverse grip MTS pulldown machine, deadlifts (never do them this late in the workout but I was able to bang out 17 with 405! and then repped it out with 495...I was VERY happy with this this late in the workout), rope pulldowns superset rear delt pec deck, side serratus abs.

    I got a Inzer power lifting belt today and I just don't like it....it is too darn thick and unformfortable. I will stick to my cloth belt on deadlifts....it is like I don't even have one on but it is very comfortable!

  23. Wednesday June 11, 2004 - Shoulders and Arms

    Tried something completely different today...did an extended version of GVT....it was kind of crazy. 10x10 machine military press, 10x10 hammer shrength shrug superset 10x10 dumbbell lateral raises, 10x10 rope pushdown superset 10x10 seated hammer curls, 10x10 tricep did machine superset 10x10 preacher curls machine. Now the weights were relatively light compared to what I normally do but this was a crazy workout....pump and sweat were crazy and it was a nice break from always going to failure.

  24. Thursday June 12, 2008 - Hams and calves

    Had to train early this morning because Steph and I are going to Orlando today through Sunday. I hate training early in the morning but popped some ZAP and was ready to rock. I was drenched and really crushed it for a morning workout. Laying leg curl, smith lunges, barbell stiff leg (already beat up at this poiont but still managed to get 405x10), seated leg curl, outer thigh machine, seated calves, standing calves, and straight leg raises.

  25. Friday June 13, 2008 - Off

    Off day today but we spent 10 hours on our feet today. Steph and I were in Florida at the Vitamin Shoppe Management Conference promoting USP Labs products. Although I am the owner of Core Nutritionals, we truly believe in USP Labs products and the direction this company is going. They are one of the truly great supplement companies in this industry and Steph and I will continue to promote their products! Jon and Jacob at USP Labs are class acts! Although I expected Jacob to be a bit more scrappy; he is a tall/big dude LOL.
    ______________________________ ____________________

    Saturday June 14, 2008 - Off

    Spent the day at MGM/Disney.

    ______________________________ ____________________


    Sunday June 15, 2008 - Quads and Hams

    Steph and I absolutely crushed it today! I found an awesome new preworkout protocol. Core ZAP about 1 hour 15 mins preworkout, 100+ grams of carbs + 1 AP + 1 pslin one hour preworkout, and then 2-3 scoops of Core ABC + 5 g creatine about 15-30 minutes preworkout. Our intensity was through the roof today and we had a great food pump!!! ATG Hack squats feet close (PR 5 plates each side x20), walking dumbell lunges (got up to 120s), laying leg curls, barbell squats, leg press superset leg extensions, straight leg ups! Absolutely awesome day today!

    Doug hack squats feet close ATG (5 plates each sidex20)
    [nomedia="http://www.youtube.com/watch?v=exifhq91ELw"]YouTube - Broadcast Yourself.[/nomedia]

    Doug walking lunges 110s
    [ame="http://www.youtube.com/watch?v=Qr6WDe-TBYg"]YouTube - Doug Miller Pro BodyBuilder Core Nutritionals Lunges 110's[/ame]

    Doug walking lunges 120s (after further review, a major dingleberry distracted me before my set and I grabed one 115 LOL)
    [ame="http://www.youtube.com/watch?v=JD-gsX4lcW0"]YouTube - Doug Miller Pro BodyBuilder Core Nutritionals Lunges 120's[/ame]

    Steph walking lunges 80's (at a bodyweight of 133!)
    [nomedia="http://www.youtube.com/watch?v=AkTN2zNok4E"]YouTube - Broadcast Yourself.[/nomedia]

    Steph walking lunges 85's (form broke a little here but I was so impressed with this!)
    shttp://www.youtube.com/watch?v=66eGgxPBop8


    THERE IS NO OFFSEASON!!!!!!
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