Doug Miller Training Log

CoreDoug · 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!

aefx2387 · 07-30-2008, 05:34 PM

Quote:

Originally Posted by CoreDoug

I have some favorite place but not sure how close they are to the venue in MD. Hinode in Bethesda, MD and Matsutake in Arlington, VA.

I'll have to check this out, thanks. I plan on sushi loading that sunday after a good gym session, definitely going to bring along some anabolic pump!

CoreDoug · 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!

CoreDoug · 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.

CoreDoug · 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!

CoreDoug · 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.

CoreDoug · 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!

CoreDoug · 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:

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.

haiz69 · 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.

CoreDoug · 08-09-2008, 10:52 AM

Quote:

Originally Posted by haiz69

Nice log doug!

Where are you based out of? I live in Bethesda, and see you have been around.

Arlington, VA.

CoreDoug · 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.

haiz69 · 08-09-2008, 05:57 PM

Quote:

Originally Posted by CoreDoug

Arlington, VA.

Nice! I didn't realize you were so close. I work in Alexandria (for the moment - food and nutrition service) and go to school in Georgetown.

Where do you train usually?

CoreDoug · 08-11-2008, 09:01 AM

Quote:

Originally Posted by haiz69

Nice! I didn't realize you were so close. I work in Alexandria (for the moment - food and nutrition service) and go to school in Georgetown.

Where do you train usually?

Ballston Golds

McLean Xsport

CoreDoug · 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!

CoreDoug · 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.

CoreDoug · 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!!!