Doug Miller Training Log

CoreDoug · 06-26-2008, 09:17 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.

CoreDoug · 06-27-2008, 08:11 AM

Thursday June 26, 2008 - Cardio

40 min incline treadmill.

CoreDoug · 06-27-2008, 08:43 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!

CoreDoug · 06-30-2008, 10:36 AM

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.

CoreDoug · 07-01-2008, 08:05 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!

CoreDoug · 07-03-2008, 06:22 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!

CoreDoug · 07-03-2008, 09:04 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!

CoreDoug · 07-08-2008, 11:25 AM

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.

CoreDoug · 07-09-2008, 07:41 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.

CoreDoug · 07-10-2008, 01:34 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!

CoreDoug · 07-11-2008, 07:43 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.

CoreDoug · 07-12-2008, 08:54 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!

CoreDoug · 07-14-2008, 08:31 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!

CoreDoug · 07-14-2008, 09:16 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.

CoreDoug · 07-16-2008, 08:28 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.

CoreDoug · 07-17-2008, 08:19 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.