[Steveoph]

I hate to interrupt, but your workout log just screams dedication. Keep it up

[CoreDoug]

Originally Posted by Steveoph

I hate to interrupt, but your workout log just screams dedication. Keep it up

Thanks, buddy!

[CoreDoug]

Monday October 6, 2008 - Chest

Sweet! Flat barbell press for the first time in months....I focused on real tight form with slow reps and my strength was awesome and my chest/shoulder felt good. I didn't set any PRs on this but for this strict of form, they must have been PRs. I hope my recovery continues! 315 felt relatively light and smooth with pauses at the bottom. We then did incline hammer press, very slow fly machine (great pump and squeeze), incline smith machine with holds at the chest (PR for this late in the workout), free motion fly machine superset flat cybex machine, and knee-in crunches. Great pump today. Lets hope my chest continues to recover!

[CoreDoug]

Tuesday October 7, 2008 - Back

Absolute crushfest tonight! Last two deadlift days were poor for me so I took a couple weeks off from them and came back to them tonight. I matched a PR with 545x7 and then hit a PR of 585x2. Also had a burnout of 425 for 17 or 18 (lost count!). We then did heavy barbell rows, MTS reverse grip pulldown (great stretch and squeeze), heavy low hammer rows, free motion lat pulldowns with holds superset rear delt pec deck. I was falling asleep at work today (editing a complaint = boring!) but I popped some ZAP and was fired up to crush it! I'm about 5 weeks into prime and I am in the sweet spot. I have been running 9/day and may up it to 12 for the last 2-3 weeks. Steph and I will try to get some more videos up soon. Hopefully in the next couple of weeks.

[CoreDoug]

October 8, 2008 - Arms

My back is wrecked from yesterday. I love it! On the downside, I had to do most of my arm exercises with tight form and back support. Absolutely awesome pump. Smith close grip press with slow negative and explosive reps (haven't done these in a long while because of my chest), seated alternating supinate dumbbell curls, overhead cable extensions (PR), preacher curl machine 21's, slow rope pushdowns superset seated support hammer curls, cable curls superset straight bar pushdowns, rope hammer curls superset dumbbell wrist curls. Had a stitch in my side so I had to skip abs.

[CoreDoug]

Thursday October 9, 2008 - Hams and Calves

Lower back still wrecked from deads but that didn't stop having a good workout! Just had to skip SLDL. Seated leg curls, one leg leg press superset laying leg curl, outer thigh machine, walking barbell lunges (up to 275), toe press machine, smith machine standing calves, straight leg ups.

[CoreDoug]

Friday October 10, 2008 - Shoulders/Traps

Trained in Cape Cod today. Great shoulder workout with Big Steph. Started out with barbell military (PR), drop sets of seated support lat raises, barbell shrugs, rear delt fly machine superset machine military, slow smith upright rows superset hammer shrugs, lat raise machine, ab machine.


Saturday October 11, 2008 - Off

No training today. 10 hours of Judging the OCB Cape Cod Classic and Gaspari Pro show. Missed being on stage and can't wait to be back next year.


Sunday October 12, 2008 - Quads and Calves

Crushed legs with James Carron of the Cape Cod Nutrition Corner and Big Mike. Some great high volume/intensity training Team Miller style. Leg extensions, ATG plate loaded squat machine, leg press superset hack squats ATG, squats ATG, seated calves, standing calves, innner thigh machine, v-situps. Awesome workout!


Monday October 13, 2008 - Chest

Big chest day with James Carron again. Should be a great show to watch. Incline barbell press, incline hammer press, pec deck superset incline press machine, cable flys, incline smith machine with holds. Awesome pump day. Plasmajet and ZAP is a great combo.


Tuesday October 14, 2008 - Back/Traps

What better way to spend my 2 year anniversary than crushing back with the love of my life. We then had a romantic evening of making 20 meals together. People must think we are crazy because we had a blast and it was great QT. Thanks for a great 2 years Big Steph! Legs and chest are sore from the past two days. Mixed it up a lot today. Wide cable rows (high reps), one arm t-bar barbell rows, rope pulldowns superset rear delt peck dec with holds, deadlifts (got 495x7 which I was extremely happy with this late in the workout), MTS high row superset slow dumbbell shrugs, side serratus abs.

[CoreDoug]

Wednesday October 15, 2008 - Arms

I have been getting kind of bored with arms lately so I decided to mix it up and do some GVT tonight. WOW what a pump! I felt the PRIME running through my veins....ouch! 10x10 of 135 barbell curls, 5x10 slow preacher cable curls, 10x10 v-pushdowns, 5x10 overhead cable extensions, rope hammer curls superset cable wrist curls on preacher, rope abs. I seriously could not move my arm after the workout.

[CoreDoug]

Thursday October 16, 2008 - Hams and calves

AWESOME workout! Realing feeling the groove now. ATG pause squats (these are hard! worked up to 365....great pump), laying leg curls (PR...these felt light!), romanian SLDL (PR 495x4.....I have never touched this weight, especially this late in the workout, but I was fired up from watching a video of another IFPA pro (Tommy Jeffers) do 475 so I figured what the heck!), seated leg curl superset outer thigh machine, standing calves (machine plus 3 plates), seated calves, straight leg raises.

[CoreDoug]

Friday October 17, 2008 - Shoulders/traps

Another good workout. Hit a PR on dumbbell military press with the 120s, machine military (stack + 35 PR), rear delt fly machine superset support dumbbell lat raises, barbell shrugs superset calf machine shrugs (upper back very tired and sore from a long hard week of training), lat raise machine, one arm cable front raises superset rear delt cable raises, ab machine.


Saturday October 18, 2008 - Cardio

22 min bike and 18 min incline treadmill.

[rolandajoint]

woo im in.

youre an inspiration dood. truly

[CoreDoug]

Sunday October 19, 2008 - Quads and calves

I have been really killing my back with all the heavy loads I have been working with recently so I decided to change it up and stick with only high reps todays. What an awesome pump! leg extensions (25-35 reps), leg press (40 reps), walking dumbbell lunges (PR on these 120s x8 steps each leg), hack squats (20 reps), inner thighs (25 reps), toe press machine (30-40 reps), seated calves (20 reps), elevators.

[CoreDoug]

Monday October 20, 2008 - Chest

Decent workout tonight. Nothing special but strength is decent. Still nursing the chest a little. Flat barbell press, incline smith press (5x5), inclene hammer press, flat smith press, free motion fly machine.

[CoreDoug]

Tuesday October 21, 2008 - Back

PR filled workout tonight. Barbell bent rows (PR), high hammer rows (PR), t-bar row (PR), Cybex row machine with holds, free motion pulldowns, rear delt pec deck, side serratus abs. Back is still a little achy but great workout. I felt like my lats were going to explode.

[CoreDoug]

Wednesday October 22, 2008 - Arms

Totally zoned in tonight. Painful pump! One arm rope pushdowns, skullcrushers (bar below head), overheard extension machine superset rope pushdowns, kickbacks, standing ez-bar curls, incline supinate curls, hammer curls, high preacher machine superset reverse ez-curls, dumbbell wrist curls, top wrist curls, rope abs.

[CoreDoug]

Thursday October 23, 3008 - Hams

Weird workout tonight. Felt strong and had some PRs but felt kind of wiped out. Laying leg curls (PR), super wide stance ATG smith squats really squeezing the hams and glutes (PR 405x5...that was a PR on this exercise by about 40 pounds!), one leg standing curls, glute ham hyperextensions, butt blaster (really cool machine that also hits your hams and quads), standing calves, slow seated calves, v-situps and side twists....sheesh I'm wiped! Great workout though.

[CoreDoug]

Friday October 24, 2008 - Shoulders/Traps

Goal was to be in an out tonight. What an awesome pump and strength was great! Smith machine military press touching chest (PR!), quad-sets of dumbbell lat raises, front raises, one arm standing alternating presses, and bent lat raises (holy pump! I was wrecked after 4 rounds of this!), cable row shrugs superset rear delt pec deck with holds, two sets of cable lat raises, high ab machine. Looking forward to a massage and watching the PSU game tomorrow. Big game against the Buckeyes!