Doug Miller Training Log
- 06-26-2008, 11:17 AM
Wednesday June 25, 2008 - Shoulders/Traps
My elbows were a little sore and my shoulder was a little tight but I still had a very solid workout tonight. Smith machine military, heavy lat raises with lose form, barbell shrugs (PR 605), bent over lat raises superset seated front raises, one arm dumbbell shrugs (great exercise!), machine military, rope abs.
- 06-27-2008, 10:11 AM
06-27-2008, 10:43 PM
Friday June 27, 2008 - Hams and Calves
Absolutely crushed it tonight....a ZAPtastic workout :-). Steph and I were in the zone tonight! We started with SLDL/Romanian deadlifts. Steph was repping with 225! I did 455 for the first time and got it for 8. On the next set, Steph looks over at me and yells "Come on...CRUSH IT!" I then pulled it for 10 for another PR on stiff leg deadlifts! We got many looks tonight like "look at that crazy couple....what weirdos!" LOL. We then moved on to seated leg curls (another PR), super wide and slow hack squats pushing through the heals (these burned!), laying leg curls, outer thigh, seated calves, slow angled calf machine, standing weighted ab machine. Just an all around awesome workout tonight! Zoned and focused!
06-30-2008, 12:36 PM
Saturday June 28, 2008 - Chest and tris
Another great ZAP filled workout, complete with some PRs on incline barbell. Very good pump today. Incline barbell (PR), flat hammer press (bothered shoulders), incline smith machine with holds at the bottom (great pump), fly machine, straight bar pushdown, out-in-front tricep press machine, close grip smith machine, heavy weighted ab machine.
Sunday June 29, 2008 - Back and bis
Steph and I had a lot of stuff to do today so we decide to wake up early (a sin for Sunday!) and crushed back and bis before anyone got to the gym. We were totally zoned and I could really feel the ZAP kick me into high gear about 15 minutes into my workout. Hammer pulldown with parallel grip, seated cable row (stack plus 2x45s), weighted pullups, barbell row superset barbell shrug, hammer strength preacher curl 21's, incline hammer curls, barbell curls superset rope curls, side rope ab twists.
07-01-2008, 10:05 PM
Monday June 30, 2008 - Cardio
40 min incline treadmill.
Tuesday July 1, 2008 - Quads and Hams
Aww yeah what a way to start the month! I was struggling tonight and felt a little out of it but I popped ZAP and headed to the gym. By the time I was finished my 5 minute warmup on the bike I was ready to crush it. Started with ATG close stance smith squats and hit a PR (405x11 with a spot on 1). This was better then I have ever done even when I was 5-7 pounds heavier last year. I also banged out a light set of 225x35 after my heavy work sets. We then moved on to leg press superset with barbell squats (another PR). At this point I was wrecked but I still was focused and moved on to seated leg curls (PR - my hams are getting really strong which is good since this is a week spot for me) superset leg extensions, walking dumbbell lunges, inner thigh, 2 sets of slow laying leg curls, and straight leg raises. I have dropped the pslin since I ran out and am megadosing AP at 6 per day. It is working great. Steph and I are on a mission!
07-03-2008, 08:22 AM
Wednesday July 2, 2008 - Chest/lat width/shoulders
The string of good workouts continues and Steph and I hit it hard once again. Flat dumbbell press (PR 140x10 with help on 2 - my shoulder has been bothering me a little so I was VERY happy with this), smith upright row (PR), close grip pulldown (PR). I then really focused on slowing down the rep tempo after that: Incline hammer press, smith machine military, hammer strength lat pulldown, fly machine. Felt full and strong. We are going out of town tomorrow so I may not be able to post my journal but we will continue to hit it hard!
07-03-2008, 11:04 AM
Thursday July 3, 2008 - Arms and Calves
I hate early workouts but this was a good one. Rope pushdowns, cable preacher curls (awesome pump), overhead cable extensions, one arm dumbell hammer curls over bench superset rope hammer curls, deep dumbbell skulcrushers (elbows sore), barbell curls, free motion calf press, standing calves, rope abs. Time to get on the road. Looking forward to picking up some good fireworks on the road!
07-08-2008, 01:25 PM
Friday July 4, 2008 - Cardio
Long walk outside. Set off an awesome firework display. Almost caught a tree on fire! LOL
Saturday July 5, 2008 - Back thickness and traps
Trained in Williamsport, PA in this small gym but it had some very good hardcore equipment. Got lots of sleep so I had a great workout. Barbell bent rows (PR), t-bar support row, row machine (slow with holds), deadlifts (back was tired at this point but I pulled 405x20 and 495x5), rope pulldowns superset rear delt fly machine, dumbell shrugs, v-situps.
Sunday July 6, 2008 - Chest/Shoulders/Calves
Another very long night sleep and good workout in PA. My left shoulder has been bothering me lately on chest exercises but I still seemed to get a good pump (especially in my shoulders). Incline barbell (hold at chest and slow), machine military, incline hammer press, dumbbell front raises (PR) superset lat raise machine, flat machine fly superset seated lat raises, smith machine calves, seated calves, ab machine.
Monday July 7, 2008 - Cardio
Long walk outside.
07-09-2008, 09:41 AM
Tuesday July 8, 2008 - Quads and Hams
Just an awesome workout tonight....It started out a little slow and Steph and I were a little distracted to start the workout but we managed to get into a zone. The gym was hot as h@ll tonight and we were drenched. It made it very hard to breath but after our second exercise we felt like energizer bunnies (read: ZAP!). We started with leg extensions and laying leg curls for some preexhaustion before moving on to the more compound exercises. We then hit leg press superset hack squat, seated leg curls, walking barbell lunges (Steph worked up to 185!), barbell squats ATG (I was pretty beat at this point but I was able to hit a set of 225x25 and 315x10 @ss to grass...I was very happy about that). We finished with inner and outer thigh machine and some leg raises.
07-10-2008, 03:34 PM
Wednesday July 10, 2008 - Chest/Back/Traps
No ZAP today and I had an out of character workout. I really felt awful after my second exercise and then really had to just focus on squeezing the muscles as best as I could. My left shoulder was also bothering me (to ART I go). Incline smith, t-bar nautilus (PR), low incline fly, high hammer row, incline machine press, free motion pulldown, dumbbell shrugs, ab roller machine.
I think I'm still beat from yesterday's awesome workout!
07-11-2008, 09:43 AM
Thursday July 10, 2008 - Arms and Calves
Came back with a great workout today. My arms were so pumped I could barely bend them. Plate loaded reacher machine, standing alternating supinate curls (worked up to 100s with lose form), hammer rope curls superset laying cable curls (these are awesome!), v-pushdowns, dumbbell skullcrushers, rope pushdowns, toe press machine, standing calf raises, rope abs.
07-12-2008, 10:54 AM
Friday June 11, 2008 - Traps and Shoulders
Awesome workout! Man I know you are probably tired of hearing it but the effectivenss of ZAP impresses me more and more. I took it around 3:30 and trained at 5:30 and had an amazing workout. I was just totally zoned. Mixed things up today and focused on traps first. Barbell shrugs (worked up to 635 PR), one arm dumbbell shrugs (love these), rear delt peck dec superset slow negative cable upright rows, one arm cable bent lat raises superset one arm cable lat raises, cable free motion presses, dumbbell military presses, standing ab machine. My traps were crushed!
07-14-2008, 10:31 AM
Saturday July 12, 2008 - Off/Cardio
Steph bought a new bike and I had my mountain bike tuned up so we went for a short ride to get used to riding again.
Sunday July 13, 2008 - Quads and Calves
Very good workout yet again. I trained early in the morning but was fired up. My joints (knees) have been pretty achy but once they are warm I power through. Plate loaded squat machine, ATG feet close hack squats (I was really fired up here and in the middle of my set Steph said I let out a huge Rick Flare woooooo that quieted the whole gym.....oops LOL), leg press machine (squat-type leg press machine) superset leg extensions, one leg smith lunges, inner thigh machine, seated calves, leg press calves, straight leg ups. I was wrecked and basically spent the afternoon and evening on the couch with Steph watching movies. Great day!
07-14-2008, 11:16 PM
Monday July 14, 2008 - Chest
Good workout tonight. Wanted to take 'er a little easy because of the shoulder and instead go for a great pump and high reps. Mission accomplished! Awesome pump and little to no shoulder pain. Flat dumbbell press, seated free motion flys, incline smith press with holds at the bottom, decline hammer press with holds at the top, flat barbell press, v-situps.
07-16-2008, 10:28 AM
Tuesday July 15, 2008 - Back
Holy doodooballs that was a ridiculous workout. We started with deadlifts and I was able to match some PRs which I was extremely happy with since I was using my new Inzer belt for the first time. It will take a little while to break that bad boy in. We then went to high hammer rows (PR), barbell t-bar rows in the corner (PR), barbell rows (these were really hard at this point), reverse MTS pullldown superset reverse pec deck, side serratus abs. I slept like a baby after that workout and I'm sure I will be sore for days.
07-17-2008, 10:19 AM
Wednesday July 16, 2009 - Arms
My back was absolutely tore up from yesterday so I had to go with exercises with back support for my arms. Got a great pump even with some sore elbows. Reverse cable pulldowns, tricep dip machine, overhead cable extensions, rope pushdowns, seated strict supinate curls, high preacher machine, seated support strict hammer curls superset rope hammer curls, laying cable curls, wrist curls behind superset wrist curls in front, rope abs.
07-18-2008, 10:43 AM
Thursday July 17, 2008 - Hams and Calves
My lower back was still extremely sore from back two days ago so no SLDL tonight. Still managed to hit some PRs and had a very good workout. Great pump once again. One leg standing curls (super slow), Bulgarian smith split squats (awesome pump), seated leg curls (PR), glute ham hypers, outer thigh machine, leg press calves, angle hammer calves superset seated calves, side plate twists, v-crunches.
07-18-2008, 07:59 PM
Friday July 18, 2008 - Traps and shoulders
Started with traps first again today and was really able to light 'em up. I must have lost 5 pounds in sweat easy! One arm dumbbell shrugs, hammer shrugs superset reverse pec deck, seated dumbbell lat raises, rear delt fly machine superset seated dumbbell front raises, smith machine military, hammer strength military, ab machine....great pump again today. Off to Busch Gardens super early tomorrow!
07-21-2008, 10:07 AM
Saturday July 19, 2008 - OFF
Spent 7 hours walking around in 100 degree heat at Busch Gardens. Talk about cardio!
Sunday July 20, 2008 - Quads and Calves
Every 3-6 months or so I like to do a 200 rep squat day. Today I crushed it. I did narrow stance deep smith squats with 225. I actually hit 216 reps in 7 sets. My reps were 50, 35, 30, 28, 26, 25, 22. This was definitely a PR. I was really happy with the 50 rep set. Most I got before was 45. I was totally wrecked at this point but the ZAP was really kicking in so I moved on to 4 sets of heavy leg extensions, inner thigh machine, seated calves, toe press machine calves, and straight leg ups. The AC was not working to well at the gym I trained at so I was sweating even more than usual. My clothes were completely soaked. Love it! Weighed myself last Friday...219. Weight is slowly creeping up :-)
07-21-2008, 09:48 PM
Monday July 21, 2008 - Chest
Crushed it again. I got to train with my brother-in-law tonight so it was a good change up. My shoulder was feeling MUCH better (thank you megadosing Supercissus). I set a PR on incline barbell press and all my lifts were very good. Incline barbell press, flat dumbbell presses, incline leverage press, incline smith press with holds at the top and bottom, flat fly machine, and ab machine. Intensity was very high tonight! Legs are absolutely wrecked from yesterday.
07-23-2008, 09:35 AM
Tuesday July 22, 2008 - Back
My legs are still totally wrecked so I couldn't do deads tonight. Still had a good workout though. Low hammer row (PR), high MTS row machine with holds, barbell bent rows, support machine t-bar rows, rope pulldowns superset reverse pec deck, side serratus abs. I was totally wiped out afterwards.
07-24-2008, 09:44 AM
Wednesday July 23, 2008 - Arms
Well I am really pissed. Steph just bought a really nice new bike 2 weeks ago. She road it twice and yesterday it was stolen (lock and all) from the rack right in front of our parking spot in the garage. Why do people do this?! It really is sad. Our home owners may cover some of it but there is a $500 deductible. I'm so pissed and feel really bad for Steph. We looked all over for this bike...you can't find this model anywhere anymore! Ugh.
Anyways, we were both pretty fire up to train arms. We both hit PRs on barbell lose form curls (I got 205x4 drop to 135x17 and she was repping with 85). We then did incline hammer curl, standing ez-curl 21s, high cable curls, close grip smith press (haven't done these for a while so I was really happy with 315x8), rope pushdowns, overhead rope extensions, slow v-pushdowns with negative, reverse cable curls superset dumbbell wrist curls, rope abs.
07-24-2008, 01:35 PM
I'm sorry to hear about the bike. That is the worst feeling, especially if you cannot rip apart the theiving bast*rds... I am not prone to rage, but last night I caught someone trying to steal my father-in-law's truck. I have never been so angry, and was a seething mass of pure hate... which kept me from reconsidering my actions, lol.
I somehow live NEXT DOOR to my parents-in-law, which is not as bad as it sounds. They are wonderful, and do not interfere at all with us. Well, I get a midnight call from the wifey's brother saying someone's trying to steal her dad's car. I put some pants on and crashed out the door with police-issue maglite and baton (my bro is a Sargeant and hooks me up lol). The f**ker was FAST. I didn't realize how much my additional weight would slow me down, but I was driven by anger and still didn't catch him. As I heard from my mother (she's a night dispatcher, haha) the guy was armed, and I probably should not respond that way next time. So anywho, I didn't sleep very much/well last night. The truck is ok, but I lost a full night of sleep on the day of my leg workout, and am rambling
good luck with everything!
07-24-2008, 03:04 PM
07-25-2008, 10:20 AM
Thursday July 24, 2008 - Hams and Calves
Worked out alone today. I was a little out of it on the way to the gym but then I got really fired up with some good music on the IPOD. As Steph would say, I crushed it! Romanian/stiff leg deadlifts (PR 405x18, 455x11, 475x4), laying leg curls, super wide stance hack squats focusing on hammies (PR), seated leg curls, outer thigh, leg press calves superset angle plate loaded calves, seated calves, side plate twists and v-situps.
07-25-2008, 09:55 PM
07-26-2008, 11:55 AM
07-26-2008, 11:56 AM
Friday July 25, 2008 - Shoulders and traps
Steph was still fired up from someone stealing her bike so she got me even more fired up to workout. We were slingin' some weights! LOL We started with dumbbell military and she worked up to 55's. I did my worksets with 120s. I banged out 4 reps by myself and 4 more with her hands on my elbows. I was stoked about that. We then did machine military (PR), barbell shrugs (PR), rear delt pec deck superset dumbbell lat raise, slow cable free motion front raises, smith machine shrugs superset lat raise machine, and standing cable abs. Great workout.
Saturday July 26, 2008 - Cardio
40 min incline treadmill. Steph and I have a posing seminar later today.
07-28-2008, 10:49 AM
Sunday July 27, 2008 - Quads and calves
Last week I did the crazy 200 rep squat workout so this week I went low rep. Started with barbell squats and I felt really good. I was able to go @ss to basically touching the ground and did sets of 5 reps heavy. I then did heavy leg press superset walking dumbbell lunges. Next was ATG squat press machine, leg extensions, inner thigh machine, toe press calve machine, hammer squat machine standing calves, and ab machine. Very good workout.
07-29-2008, 09:25 AM
Monday July 28, 2008 - Chest
Really fun workout tonight....we were all in kind of a goofy mood so we had a good time making a scene lol. And I'm happy to say that my shoulder feels good! So I hope to gain some more strength over the next couple of weeks/months. Flat barbell press, incline hammer press, decline barbell press, incline press machine superset pec deck, incline dumbbell flys, v-situps.