Doug Miller Training Log
- 04-21-2008, 11:14 PM
Doug Miller Training Log
I have been posting my journal on a number of message boards so I thought I might as well keep it updated here. If you don't know me, my name is Doug Miller and I am a Drug Free IFPA pro bodybuilder, USP Labs sponsored athlete, and owner of Core Nutritionals. Feel free to ask me any questions about training or Core product in here.
If you want to follow my journal before today....feel free to check it out on my forum section of my website (Doug Miller - IFPA Professional Natural Bodybuilder) or in the USP Labs section of Anabolic Minds (I post under dam225 on there).
Monday April 21, 2008 - Chest
Great workout tonight. I popped some of the Core ZAP prototype before my workout tonight and I was ready to rock. Core ZAP is officially in production and will be the guaranteed best preworkout energy and focus supplement on the market. I will release the formula soon.
Incline barbell press (felt really strong), incline hammer press (PR), flat barbell press (strong for doing this third), low incline flys, smith machine incline press with 2 second holds. My intensity was very high!
- 04-21-2008, 11:33 PM
Subbed"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
04-22-2008, 09:23 PM
04-22-2008, 11:15 PM
Tuesday April 22, 2008 - Back/Traps
Holy doodooballs!!! As my wife would say :-). I really have to say that my intensity has been outstanding in the gym on Core ZAP and I have really been getting much less sleep than usual. I basically work a 10 hour day, take Core ZAP, go lift, get back to work around 9 and put in another 4 or so hours and I feel great all the while I am working. Usually I would be crashing staying up that late... And my productivity is usually sky high when I am back in at work. I don't want to over hype this product but I am really excited to see how testers like it. I will be giving away a number of free bottles to people on this board who are willing to post detailed logs and reviews so be on the look out in the next couple of weeks.....
Actually got to train with two of my old training partners (Glen and Elbow Dave) for the first time in a while and we had a great workout. Deadlifts (545 working sets and hit 405x20 at the end!), high hammer row (PR of 280 on each side x9), t-bar rows (9 platesx9 felt like my head was going to explode on this one!), free motion pulldowns superset reverse pec deck, barbell bent row superset barbell shrug, and side serratus abs.
04-23-2008, 10:22 PM
Wednesday April 23 - Off
The MAN actually held me down today (hardly ever happens) and I couldn't break away....ugh that pisses me off....I will be that much more fired up tomorrow.
04-23-2008, 10:24 PM
04-23-2008, 10:36 PM
The "man" is my Job. I also work a full time job as a manager at an economic litigation consulting firm.
04-23-2008, 10:50 PM
04-24-2008, 11:38 PM
Thursday April 24, 2008 - Arms
Really stressful day at work today. We have a draft of an expert report due at 3:00 am tonight and work is just crazy. I thought I was going to have to miss my workout for the second day in a row (and that never happens!) but there was a good turn of events. I was starting to crash around 6:00 pm so I popped some Core ZAP and things just got GOOD!...I seriously feel crazy posting this but something just hit me...we have been struggling with a problem for weeks at work and I had an epiphony around 7 pm...so I made a suggestion to the programmers/econometricians I work with, felt confident in my idea, went to train around 8:30pm, killed my arms (crazy pump and intensity), and then returned to work around 10pm to have the managing partner at my firm say: you did it! This problem has been causing us trouble for weeks. It was a great feeling. Core Zap focus? I don't know but I swear this stuff makes me feel high on life even when going through hell at work. If you know me, I am not one to hype anything, so you know I truly believe we put together a sweet formula.....My coworkers bug me for it every day to help them with the 15+ hour days...
On to the workout....I had to move fast but man did I have a pump. Seated support cable curls with strict form, spider preacher curls concentrating on the contraction, hammer bar curl superset reverse cable curls, preacher machine 21's, v-bar pushdown, hammer grip skullcrushers, rope pushdowns, close grip barbell press, barbell wrist curls superset dumbbell wrist curls, and rope abs. Great workout. I also ran into a top competitor in the NPC who is one of the favorites to win his IFBB procard at USA's and he had nice comments for me....that always makes you feel good coming from an elite athlete.
Its on. Team Miller in full force! I know Big Steph has been hitting it hard recently too....I can't wait to get back on schedule with her!
04-24-2008, 11:49 PM
Before I forget, I wanted to post my concluding thoughts on USP Labs beta test for their new "test booster."
I have tried many natural test boosters out their....you name it....Activate, Diesel test, Vitrix, etc...and there is just no comparison to this one. I ran it for 8 weeks. For the first 4 weeks it was awesome! My intensity levels were off the charts, my strength was going up (rapidly) and my sleep was unbelievable. One downside was that because my workouts were so intense I should have taken a couple extra rest days to let my CNS recover.
I got sick pretty bad around week 4-6 but as soon as I fought it off, the same intensity was back and my strength came back rapidly. I think Jacob really is going to hit a home run with this one. I just hope it comes out soon (or at least hope he has an extra stash available for me :-)).
I can only imagine this stacked precontest with AP, Pslin, Supercissus, Recreate, Core ABC, and Core ZAP. I know what I will be running next contest season!
04-26-2008, 11:05 AM
Friday April 25, 2008 - Hams and Calves
Good workout tonight. Seated leg curl, laying leg curl, dumbbell step up (worked up to 100s), stiff leg deadlifts (got 405x8 after all that other ham work so I was very happy with this), one leg standing curls, seated calves, hammer squat machine calves, and v-situps.
04-26-2008, 10:24 PM
Saturday April 26, 2008 - Shoulders/Traps
Had to work most of the day but got a chance to step away and train with Steph. We killed shoulders. It was one of those day where we could have kept on going and going and going....Also got interrupted by two dingleberries today in the middle of my sets....I won't even go into the stories lol.
Barbell military, dumbbell lateral raises superset front raises superset one arm dumbbell presses (these are absolutely killer), rear delt raises on incline bench superset reverse pec deck, barbell shrugs, dumbbell upright rows superset cable front raises, machine press superset hammer shrugs superset plate raises, and weighted ab machine.....shewww that was a lot but it felt great!
04-26-2008, 10:58 PM
Lookin good my man lookin good. Im lookin forward to CoreZAP!
E-Pharm Rep... PM me with any questions or concerns
04-28-2008, 11:28 AM
Sun April 27, 2008 - Quads and Calves
Still running on much less sleep than usual but had a very intense workout non the less. I just hit hams and calves 2 days ago but because this is the last week push for my project at work, I wanted to make sure I got into the gym when I could and there was a little break in the action at work tonight. I decided to mix things up tonight and tried some GVT (German Volume Training). I did 10x10 ATG barbell squats with 315 (Probably could have used 335 or 345) on set 10 I hit 15 reps. Good pump. At this point in time the intensity from ZAP was really kicking in so we moved on to 10x10 leg extensions (walking funny at this point) and then we finished off with 10x10 (deep stretch) on the standing calve raise machine. Finished up with some hanging leg raises. I definitely was able to get fired up and I sweat completely through my clothes. Good stuff.
04-30-2008, 12:31 AM
Will keep it short tonight.
Monday April 28, 2008 - Chest and Tris
Another good workout on little sleep. Incline barbell, flat barbell, incline one arm hammer, cable flys superset wide hammer press squeezes, overhead dumbbell extensions (150 felt light), dumbbell deep skullcrushers, cable pushdowns, ab machine.
Tuesday April 29, 2008 - Back and Bis
Really mixed it up again tonight and I was totally drenched! More GVT but this time for my back. 10x10 barbell rows with 315, 10x10 high hammer neutral grip pulldowns, 10x10 cable preacher curls, and side serratus cable abs. Was in and out in about an hour but I was drenched. Back to work. Only 72 more hours!
04-30-2008, 08:59 PM
05-02-2008, 02:20 AM
Wednesday April 30, 2008 - Off
Off day today. Legs and back are tore up!
Thursday May 1, 2008 - Shoulders and Traps
Only one more day left until our deadline. Still running on little sleep. I was able to step out of the office tonight to crush shoulders/traps. I popped some Core Zap around 8:30 pm and then tore it up on the gym. More GVT training tonight and I hit 40 sets of shoulder/traps in 55 minutes. I was soaked and pumped.
Dumbbell military 10x10, dumbbell lat raises superset rear delt fly machine 10x10 and 10x10, barbell shrugs 10x10, and then 4 sets of rope abs. Fun workout! One more day until I can SLEEP!
05-05-2008, 08:58 AM
Friday May 2, 2008 - off
Another 18 hour day but its all over at 3 am tonight.
Saturday May 3, 2008 - Quads, Hams, calves
AWESOME workout today. Since the craziness is finished at work I feel like a huge weight has been lifted from my shoulders and squats just felt light today LOL. Barbell squats (after heavy working sets I banged out 315x25 ATG and felt like I may have had a couple more), laying leg curl superset leg press, walking barbell lunges (worked up to 245x8 steps each leg) superset leg extensions, seated leg curl superset outer thigh machine superset inner thigh machine, seated calves, free motion toe press calves, straight legs ups! ZAP had me in the zone today I felt like I could have gone for hours!
Sunday May 4, 2008 - Chest,Shoulders, Lat Width
Another awesome work with the wife today. I hit PRs on a number of exercises. Flat dumbbell press (140sx7), barbell upright row, wide hammer lat pulldown, incline leverage plate loaded press, smith machine military, close grip pulldowns, flat fly machine, side cable twists.
05-06-2008, 12:30 PM
Monday May 5, 2008 - Arms
Steph and I crushed arms today. My biceps were sore already on the way home. Rope pushdowns, heavy barbell loose form curls (worked up to 195x5 drop to 135x17), skullcrushers (hit a plate and a quarter for 8 deep reps), hammer curls (worked up to 110s), hammer strength tricep dip machine, hammer strength preacher curls, rope hammer curls, ab machine. I felt strong and had a nice pump. I have been upping my AP/PSLIN to 3 AP and 2 PSLIN per day and can tell a difference.
05-07-2008, 04:40 PM
Tuesday May 6, 2008 - Cardio
40 minutes incline treadmill. Cardio is a breeze with ZAP I hate cardio in the offseason because it is so boring but I do it....but it is actually fun on ZAP and some good music!
05-07-2008, 10:01 PM
Wednesday May 7, 2008 - Back thickness
Woot! Woot! Awesome workout tonight. Simply awesome! If anyone wants to try a ridiculous preworkout combo try this. 1.5 hours preworkout pop a serving of Core ZAP, 1.25 hours pre workout have 1 AP and 1 PSLIN, 15 minutes later have 1 serving Core MRP+1 cup of oats, 30 minutes preworkout have 2 scoops Core ABC and a serving of Shock Therapy, immediately preworkout have 3 Powerfull and 2 Supercissus. My pump, power, intensity, focus, and strength was through the rough! It also helped that Steph told me earlier today that she pulled 275x9 trap bar deadlifts at a bodyweight of 130!
At a body weight of 214.6 I hit a barbell deadlift Page Ranking (that I last set when I was 223 last offseason). I hit 545x6 and went up to 555 for the first time. My goal is 545x10 and 585x4 by the end of the summer. That is ambitious but I will try. I also finished up with 425x17 as a burnout. We then went to heavy barbell rows, high hammer rows, t-bar support rows superset hammer strength shrugs, rope pulldowns superset reverse pecdeck, and side serratus abs. Lets hope this continues. I am aiming for 225 bodyweight by the fall/winter while staying relatively lean.
05-09-2008, 12:55 PM
Thursday May 8, 2008 - Chest/Shoulders/Calves
Good workout tonight...I felt very full and strong and had a great pump. Incline smith press, decline hammer press, flat fly machine, machine military, lat raise machine, barbell front raise superset around the world raises, standing calves, seated calves, and v-situps.
Friday May 9, 2008 - Cardio
40 min incline treadmill. Getting ready for the figure competition seminar Steph and I are giving tomorrow.
05-12-2008, 11:58 AM
Saturday May 10, 2008 - Quads and Hams
Steph and I gave a seminar for figure competitors today and then went to crush legs! I popped some ZAP and was off to set some more PRs. Totally crushed the hack squats today. Hit PRs on all sets (5 plates each side ATG feet close x 16 and hit 6 plates for the first time). Moved on to leg press superset barbell squats, seated leg curls superset hammer squat machine wide and deep, smith lunges, leg extensions superset laying leg curl, inner and outer thigh, and straight leg ups. Great workout. It is now Monday and my legs are wrecked!
Sunday May 11, 2008 - Off
Took today off to go to Busch Gardens. Tons of walking (legs are hurting).
05-13-2008, 10:42 AM
Monday May 12, 2008 - Chest/Back/Traps
Steph and I hit Chest and Back to day. It was INSANELY hot in the gym and I was having a very hard time breathing....I like to train in layers but had to strip down to only a thin t-shirt it was so hot in there. I was complete drenched. It was a great workout and I had a very good pump. My strength was also good. Flat barbell bench, t-bar rows, incline hammer press, hammer pulldowns, seated free motion flys superset free motion pulldowns, dumbbell shrugs, and side serratus abs.
05-14-2008, 09:21 AM
Tuesday May 13, 2008 - Arms and Calves
Left work early today to test drive cars. Everything I have driven/read about I like. It will make the decision hard.
Today we hit arms and calves. Once again I was sweating like a champ. Not sure why. The only change recently is that I upped my AP and PSLIN (and I also popped 2g of tyrosine before my workout). Everything felt light tonight. Straight bar pushdown (PR), dumbbell supinate curls (worked up to the 100s), ez curl skullcrushers (PR - plate and a quarter each side for 10 good reps), slow incline hammer curls, one arm overhead dumbbells, preacher curl machine superset reverse ez curls, seated calves (PR), free motion toe presses, and rope cable abs.
05-15-2008, 01:59 PM
Wednesday May 14, 2008 - Shoulders/Traps
Felt very strong and pumped again tonight although my left shoulder was bothering me a little. Smith military (275 down to the collar bone), seated super-strict lat raises (great pump), slow barbell shrugs superset face pulls, lat raise machine superset machine military, rear delt fly machine superset cable front raises, dumbell shrugs, and ab machine.
05-15-2008, 10:53 PM
Thursday May 15, 2008 - Hams and Calves
Really good one tonight! Steph and I hit Hams and Calves hard. Started with SLDL and I hit a PR of 405x15 and 435x8. We then did seated leg curls, really wide and slow smith squats butt all the way in the hole (worked up to 365), laying leg curl, butt blaster, toe press machine superset standing calves, weighted ab roller machine. I felt very full and strong today. We're heading out of town for the weekend (company retreat at Nemacolin, PA). Should be nice to get away. We will hit up some different gyms on the trip.
Small delay in Core ZAP. It should ship next Tuesday.
05-16-2008, 06:23 AM
05-18-2008, 02:32 AM
Nice routine ya got going here!
Man I don't see how you work 10 hr. days and run a supplement company....all the while finding time to work out. I am definitely in awe my friend!
05-19-2008, 09:20 AM