Doug Miller Training Log
- 07-23-2008, 08:35 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, 08:44 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, 12:35 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, 02:04 PM
07-25-2008, 09:20 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, 08:55 PM
07-26-2008, 10:55 AM
07-26-2008, 10:56 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, 09:49 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, 08:25 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.
07-30-2008, 08:49 AM
Tuesday July 29, 2008 - Back
Just an awesome workout tonight. ZAP had me real fired up! On deadlifts I matched a PR with 545x7 and got a PR with 565x3. Next time, I will start with 565 and try to get 4 or 5. My goal is to pull 585x8 before I start dieting again. That is kind of lofty but what the heck! We then went on to low hammer row, t-bar in the corner rows (PR), high hammer row (PR), free motion lat pulldown superset rear delt pec deck! My back will be tore up for a couple of days!
07-30-2008, 05:34 PM
07-31-2008, 07:46 AM
Wednesday July 20, 2008 - Arms
My elbows were killing me but I still managed to get a PR on close grip smith machine (315x10 and 335x6). We then did ez-curl bar skullcrushers (really hurt elbows), rope pushdowns, one arm pushdowns, super strict barbell curls, dumbbell spider curls, incline hammer curls, laying cable curls superset reverse cable curls, wrist curls (top and back), and ab roller machine. I have been off of Supercissus for a couple of days and my joints can tell!
07-31-2008, 09:42 PM
Thursday July 31, 2008 - Hams and Calves
Solid workout tonight. Back still a little sore from deads 2 days ago so no stiff leg deadlifts tonight. Elbows very sore from yesterday. Seated leg curls (PR these keep getting stronger each week!), Bulgarian split smith squats, slow negative laying leg curls, glute ham raises, butt blaster, hammer squat machine calves superset seated calves, angle plate loaded calves, side plate twists, v-situps.
08-04-2008, 08:53 AM
Friday August 1, 2008 - Shoulders/traps
Trained with my borther-in-law in Lynchburg, VA. Good all around workout. Nothing too crazy (besides some dingleberries in the gym!). Barbell military press, seated lat raises superset bent over lat raises, one arm dumbbell shrugs, lat raise machine with holds at the top superset military machine, barbell shrugs, wall support dumbbell front raises, ab machine.
Saturday August 2, 2008 - Off
Sunday August 3, 3008 - Quads and Hams
Crushed legs in Charlottesville, VA. I started with @ss to ankles barbell squats and felt very powerfull. Moved on to leg press superset ATG close stance smith squats (felt like I was going to die here!), laying leg curl, leg extensions superset dumbbell stiff leg deadlift, step ups, leg raise machine. Definitely a ZAP filled work out!
08-05-2008, 09:21 AM
Monday August 4, 2008 - Chest/Lats/Shoulders
Started with flat dumbbell bench and I felt very strong but I was getting pain in delt/pec tie in area. Still managed all my work sets but something felt a little funny. We then went to plate loaded wide lat pulldown (PR) and cable upright rows (PR). I then wanted to do incline leverage press but my shoulder/pec was really bothering me (kinda scary!) so I skipped those and went to close grip lat pulldowns (PR) and one set of military machine press. I wanted to be really carefully although I felt super strong and was pissed a had to cut things a little short. Better safe then sorry though. I iced it a lot and then had ART the next morning which made it feel MUCH better. Just need to rest that spot a little. Also started back on Supercissus so that will help.
08-05-2008, 09:07 PM
Tuesday August 5, 2008 - Arms and Calves
I slowed down the tempo on all exercises tonight and got the most ridiculous pump! I felt like my skin was going to explode. Barbell curls, hammer curls, high preacher machine superset ez curl reverse curls, v-pushdowns, over head extension machine, one arm pushdowns, smith machine calves, free motion toe press, rope abs. Tried to be careful tonight because of my shoulder and chest and had a great workout!
08-07-2008, 09:10 PM
Wednesday August 6, 2008 - Cardio
40 min incline treadmill.
Thursday August 7, 2008 - Back Thickness/Traps/Rear delts
Got to crush back with Big Steph today. I tied all my PRs on deadlifts and had a great workout tonight. Steph absolutely crushed it! At a bodyweight of 133 she pulled 225x10, 235x8, and 245x5. I was very proud of her. Here she is doing 225x10:
YouTube - Steph Miller Pro Figure Core Nutritionals Deadlift 225x10
Deadlifts, barbell rows, rear delt lat raises superset dumbbell shrugs, cybex row machine with holds superset free motion pulldown with holds, t-bar support row superset rear delt peck deck, side serratus abs. (Steph also hit some extra hamstrings). Great workout! ZAP in full effect tonight.
08-08-2008, 10:14 PM
Nice log doug!
Where are you based out of? I live in Bethesda, and see you have been around.
NSCA-CSCS and CPT - Pursuing DPT Degree
08-09-2008, 10:52 AM
08-09-2008, 10:52 AM
Friday August 8, 2008 - Shoulders/Chest/Calves
I was very happy with my shoulder workout tonight. I was trying to be really careful and still banged out PRs on smith machine military press. We then did lateral raise machine superset rope front raises, and around the world lat raises. For chest I took it VERY easy and just tried to get a pump. I want to lay off chest for a little so it heals up. Fly machine, incline machine, flat machine. It is already healing up but I don't want to push it. We then did seated calves, hammer squat machine calves, and ab machine.
Saturday August 9, 2008 - Cardio
40 min inclline treadmill.
08-09-2008, 05:57 PM
08-11-2008, 09:01 AM
08-11-2008, 09:01 AM
Sunday August 10, 2008 - Quads and Hams
Awesome, awesome workout today. The ZAP had me zoned like nothing else. Hack squats feet close ATG (PR 5 plates per side x 22!), ATG hammer squat machine (PR) superset leg press, seated leg curl (PR) superset leg extensions, walking dumbbell lunges (worked up to 110s), slow negative laying leg curl, inner thigh, and straight leg raises. My knees are sore as heck right now but what a great workout. I won't be able to walk for days!
08-12-2008, 07:43 AM
Monday August 11, 2008 - Chest/Back/Traps
My legs are already sore to the touch from yesterday! Another very good workout tonight and my chest/shoulder felt much better. Incline barbell press (PR match), support t-bar row (PR), decline barbell press, strict form barbell row superset dumbbell shrus, free motion pulldown superset free motion flys, side planks and regular planks.
08-13-2008, 08:45 AM
Tuesday August 12, 2008 - Arms and Calves
Really solid workout tonight. My biceps were so pumped I couldn't even bend my arms. Barbell curls (PR match), hammer curls (worked up to the 115s), slow preacher cable curls superset preacher cable reverse curls, straight bar pushdown, overhead cable extensions, rope pushdown, hammer squat machine calves, slow seated calves, rope abs. My legs are still sore to the touch!!! ouch!!!
08-13-2008, 08:43 PM
Wednesday August 13, 3008 - Shoulders/Traps
I was dragging a little before my workout tonight but once I warmed up, I was ready to crush it! Smith military press (touch top of chest - 275x6 PR), rear delt pec deck superset strict dumbbell lateral raises, slow hammer shrugs with long pause and deep stretch, dumbbell military (PR for this late in the workout), dumbbell upright rows superset dumbbell bent lat raises, one arm dumbbell shrugs, standing cable ab machine. Absolutely drenched tonight. Felt strong and healthy!. Need a rest day tomorrow.
08-15-2008, 09:54 PM
Thursday August 14, 2008 - Cardio
40 min incline treadmill.
Friday August 15, 2008 - Hams and Calves
Crushed it! I usually like to do some ham/quad joint movements but my quads are still sore so I only did ham exercises. Bulgarian/stiff leg deadlifts (PR 455x14, 475x7, 485x5), one leg standing curls, glute ham raises superset laying leg curl (back super tight at this point), outer thigh machine, bar walking lunges (110 pounds x 74 steps), leg press calves superset standing calves, toe press machine, side and straight planks.
08-16-2008, 11:30 AM
Saturday August 16, 2008 - Chest and Tris
Had to workout early this morning and really tried to focus on the squeeze (trying to be careful with my left pec). Had a very good workout and ridiculous pump. Incline smith press with 5 second holds at the bottom and slow negatives, decline hammer press with slow negatives and holds, flat press machine superset free motion flys, low incline dumbbell flys with deep stretch, v-pushdowns, overhead extenion machine, one arm pushdowns, ab machine. Now off to a posing seminar and then concert.
08-18-2008, 08:59 AM
Sunday August 17, 2008 - Back/Traps/Biceps
Felt very strong today. Hammer pulldown (PR), dumbbell two arm bench rows superset dumbbell shrugs, barbell rows (worked up to 435 PR..the weights just felt light), rope pulldowns with long squeeze superset rear delt fly machine, laying cable curls superset rope curls, incline dumbbell curls, barbell curls, side serratus abs. We then crushed a huge sushi dinner.
08-19-2008, 07:31 AM
08-19-2008, 09:28 PM
Tuesday August 19, 2008 - Quads and Hams
Woooooyeeeeeee! Another crush fest with big Steph! Was also a big time dingleberry night. When I first got to the gym both power cages were taken. One guy was doing front squats....1 rep sets! with 3 minute breaks for about 10 sets LOL and the weight did not look challenging for him. Not sure WTF he was doing haha. The other guy was doing curls with 4 5's on each side. He did a continous set for about 10 minutes stripping the weight down and then back up with horrific form. I was ready to explode by the time I got on the squat rack. Thanks for pumping me up, Dingle 1 and Dingle 2! I also stacked 4 ZAP with a scoop of shock therapy. sheesh...not advised! :-) I set a PR on ATG barbell squats. I was crushed after this. I then did leg press, hack squats, one leg smith squats, seated leg curls, inner thigh machine, and v-situps. I was totally spent after that. Great workout.
08-20-2008, 12:14 PM
08-21-2008, 10:19 AM
08-21-2008, 10:19 AM
Wednesday August 20, 2008 - Chest/Lats/Shoulders
Was dead tired from yesterday's workout so I popped some ZAP and was ready to roll. I still can't believe how much ZAP makes me sweat. Its crazy! I'm still taking it easy with my chest so just went for the feel today and tried some new exercises. Incline barbell press, slow smith machine upright rows, one arm cable pulldowns, incline hammer press (one arm and then both arms), standing military press, free motion pulldowns with 5 sec hold, flat fly machine slow, and standing ab machine. I hate not being able to go ballz to the wall but it was still a very good workout.
08-22-2008, 09:35 AM
Thursday August 21, 2008 - Arms and Calves
Crazy pump today. Seated preacher cable curls (awesome as a first exercise), overhead cable extensions, super strict barbell curls, dumbbell skullcrushers, seated support hammer curls, rope pushdowns, seated calves, smith machine calves, rope abs. Left brachii bothering me a little bit (numb)...may be related to my chest tweak. Massage time tomorrow!
Friday August 22, 2008 - Cardio
40 min incline treadmill. Massage tonight!
08-23-2008, 09:18 AM
Just subbing to this log now, core products sound awesome i will pick up some Core ABC as it sounds like an awesome addition to my pre comp stack buy Zap sounds awesome as well, u dont have anyone that stocks it in Australia? if not do u think that it would be fine to get through customs?
08-24-2008, 06:20 PM
08-24-2008, 06:21 PM
Saturday August 23, 2008 - Back thickness
My hams were still a little sore and I was thinking of taking the day off because I was beat up from a 2.5 hour massage from yesterday but Steph and I decided to crush back. I started with deadlifts and got 545x5 but I had at least 2 in me...I had to stop because I felt like I was going to crap myself LOL There is too much info for you all!!! haha. Well I was fired up that I was 2 reps shy of my PR because of that (and the ZAP was kicking in) so I decided to try 6 plates each side (585) for the first time. I pulled it with relative easy and think I could have gotten a couple more. That was a PR by 20 pounds. I then pulled a PR of 425x19 after my work sets. I then hit PRs on barbell rows and t-bar rows (I felt really good at this point). I then did low hammer row, high MTS machine row superset rear delt pec deck, side and straight planks, and one set of weighted hyperextensions. Great workout.
Sunday August 24, 2008 - Shoulders/Chest/Calves
Still being carefull with my chest but my shoulders have been feeling really strong. I hate not going all out on chest but I want to nurse it a little until it is back to normal. Arnold presses, incline leverage press (very strict form), strict seated lat raises, decline hammer press (doesn't bother me at all so I got a PR on this), lat raise machine superset flat fly machine, angle plate loaded calves, squat machine standing calves, ab machine. My back is very sore from yesterday. Love it!
08-27-2008, 08:26 AM
Monday August 25, 2008 - Cardio
40 mins incline cardio. I hate cardio but still do it lol.
Tuesday August 26, 2008 - Quads and hams
Excellent workout tonight but the gym was like a freaking sweatbox. That combined with ZAP was enough for me to sweat completely through my clothes. ATG Barbell squats (PR), leg press superset laying leg curls, walking barbell lunges superset leg extensions, seated curls superset outer thigh.