Doug Miller Training Log
- 05-19-2008, 09:22 AM
- 05-19-2008, 09:22 AM
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!
05-21-2008, 08:52 AM
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.
05-22-2008, 10:29 AM
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.
05-27-2008, 08:58 AM
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
05-28-2008, 11:04 AM
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!
05-29-2008, 09:37 AM
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.
06-02-2008, 10:19 AM
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.
06-02-2008, 09:37 PM
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.
06-04-2008, 12:59 PM
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.
YouTube - Broadcast Yourself.
425x18 burn out
YouTube - Broadcast Yourself.
9 plate x 11 t-bar row
YouTube - Broadcast Yourself.
06-04-2008, 10:15 PM
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!
06-04-2008, 10:27 PM
06-04-2008, 10:28 PM
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.
06-05-2008, 10:01 PM
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!!!
06-09-2008, 09:25 AM
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.
06-09-2008, 09:42 PM
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.
06-10-2008, 10:06 PM
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!
06-12-2008, 06:36 AM
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.
06-12-2008, 08:56 AM
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.
06-15-2008, 09:38 PM
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!)
THERE IS NO OFFSEASON!!!!!!
06-17-2008, 01:52 PM
Monday June 16, 2008 - Chest/Lat Width/Shoulders
Another great workout with Steph. We crushed it once again! Flat dumbbell press (130x12, 140x9 light spot on 2, 150x6 light spot on 3....elbows and shoulder felt better on these today and I felt very strong), wide hammer pulldown, cable upright row, one arm incline hammer press, close grip lat pulldown (stack plus 2x45s), barbell military, flat fly machine, weighted ab machine.
06-17-2008, 09:35 PM
Tuesday June 17, 2008 - Arms and Calves
Another VERY good workout. Rope pushdowns, lose form barbell curls (I actually tried 205 for the first time and got 3 and probably could have gotten 4...these make my bis very sore), dumbbell skullcrushers (got 95sx8), dumbbell hammer curl (100sx10 and 110sx7 drop to 90sx7), overhead cable extensions, high preacher curl machine superset reverse cable preacher curls, smith machine calves, free motion calve press, rope abs.
06-18-2008, 07:40 AM
So nice job, very impressive.
Checked out your supps very cool stuff, definitely going to try them out once through my last Netrition order. I also agree Gaspari has quality products. The girlfriend is trying to lose the fat she's been holding for years and I introduced her to Cytolean (along with teaching her some basics w/regards to nutrition) and she's happy with the product (lol so am I). I just wish she'd listen to me when it comes to the fact that lifting heavy won't make her huge, ugggh, f'n women got to love them. Anyway just trying to get her form down for now which is most important I think, don't want any injuries or setbacks.
Good job on the business and the best of luck!
06-18-2008, 12:32 PM
06-19-2008, 11:36 PM
Wednesday June 18, 2008 - Cardio
40 mins incline treadmill. Sushi night!
Thursday June 19, 2008 - Back thickness
After a long day in Richmond for a client meeting where I did not have the opportunity to drink or eat as much as I like to, I still decided to crush back. I popped 4 ZAP and within 15 mins I was sweating before I even got to the gym. I was planning on starting with deadlifts but since my day was not optimal I decided to save them for later in the workout. I started with barbell bent rows (PR), high hammer row (PR 6 45's and 1 25 each side for 8), barbell t-bar row (PR 2 100s and 5 45's for 8 - the ZAP really kicked in on this exercise), deadlifts (lower back was shot at this point so I only went up to 405x14), hammer shrugs superset rear delt pec deck superset free motion pulldowns with a long squeeze, side serratus abs.
Very solid and focused workout tonight!
06-21-2008, 01:01 PM
06-21-2008, 01:04 PM
Friday June 20, 2008 - Chest, Shoulders, and Calves
I got stuck at work today for until about 8:45 tonight, but luckily I popped some Zap around 7 and was still fired up to hit the gym. By the time I started working out around 9:45 I was totally in a zone and the gym was pretty empty. I was completely focused tonight even after a long week and had some great lifts. I'm not very strong on chest movements but I was able to get the incline smith for 275x15, 315x5, 325x4 drop to 222x20. This was great for me. I then moved to hammer strength shoulder press, decline hammer press, dumbell front raises (got 90x10 and 100x5 each arm..that was heavy) superset seated lat raises, fly machine superset lat raise machine, angle plate loaded calves, seated calves, and weighted ab roller machine. Awesome workout.
Saturday June 21, 2008 - Cardio
40 mins incline treadmill.
06-23-2008, 12:37 PM
Sunday June 22, 2008 - Quads and Hams
I was out late the night before for a bachelor party but nothing a little Core ZAP couldn't handle! Barbell squats (405x12), seated leg curls (PR), plate loaded squat machine superset leg press (PR on the squat machine), leg extensions superset laying leg curl, smith machine lunges, inner thigh machine, and straight leg raises. Good workout but couldn't get all my food down today because I woke up so late.
06-24-2008, 09:30 AM
Monday June 23, 2008 - Chest and Back (and traps)
Another great workout. Haven't done incline dumbbell presses in a while and I felt very strong (120x12, 130x7, 140x3+1 drop to 105x8), t-bar support row (PR), incline leverage press (PR), low hammer row with long holds superset dumbbell shrug, free motion flys superset free motion pulldowns, ab machine.
06-24-2008, 10:30 PM
Tuesday June 24, 2008 - Arms and Calves
Great workout tonight....I was beat going into it but really crushed it! I was able to get some videos of the lose form hammer curls with 110s. One arm cable pushdowns, over head dumbell extensions (150), v-pushdowns, lose form hammer curls (got 110x9 and 110x8 drop to 90x7), seated strict incline supinate curls, preacher machine superset cable reverse curls, toe press machine (stack + 3 plates), seated calves, v-situps. I was sweating like a pig and felt strong!
Lose Form Hammer Curls 110x8 drop to 90x7
[nomedia="http://www.youtube.com/watch?v=GA2-xSJIfqI"]YouTube - Broadcast Yourself.[/nomedia]