Hi I’m Stephanie Miller. I wanted to begin journaling on this forum and share more about my prep and my experience with USP Labs products. I am an IFPA figure pro, NASM certified personal trainer, and a sponsored athlete of USP Labs. My husband, Doug Miller and I used the Miller stack in 2007 to assist us in our prep. We took 2008 off to gain more muscle and bring our best in 2009. We are looking forward to the new CEO stack Jacob has designed for us this year.

I begin my contest prep diet June 15th. I plan to compete in the IFPA Cape Cod Pro October 11th and the Yorton Cup Pro in DC November 14th. In 2007 I finished 2nd at the Cape show and 1st at the Yorton. I feel that I have made great gains in my offseason and hope to bring my best ever to the stage in 2009. I’ve never taken 1 year off so I’m excited to see what muscle I have underneath J

I’m 5’5, 30 years old and have been training for 14 years and competing for 4 years.
My offseason weight is 138-140 and contest weight is around 120. I’m currently on a 3 day split and performing 1 to 2 days of steady state cardio (45 minutes). I avoid cardio in the offseason and kick it up a notch in my prep J

Today was my cardio only day. I did 45 minutes on the incline treadmill.

Tomorrow I will be crushing back/shoulders and some chest. Stay tuned!

I haven't started my diet yet but will shortly!

It's June already!! Geez where does the time go. I started June 1st with cardio only day It was my off/cardio day so I was able to squeeze 45 minutes on the incline between clients. My work load has increased Not complaining just keeping me busy and out of trouble I suppose!

June 2nd Tuesday
Today was ridiculously busy, wow! It was so busy that the earliest I could train was almost 7pm tonight. I wasn't tired because I was in bed at 8:15pm the night before I knew I had a crazy day ahead and I needed to get my zzzz. I'm so thankful I did. I have some big business ventures in the works that's occupying alot of my time but I'm making time for my workouts.

It was back/shoulders/and a tiny bit of chest. Explosive workout all the way through and more PRs :P . I felt great and happy to be in the gym. I trained with Doug and that is always motivating plus it was super packed and that helps me as well.

Deads 225 for 9 reps and worked up to 245lbs and it felt great!
Wide lat pulldown (PR baby) I actually had to stand on my seat and jump down to saddle in YEAH HAW LOL. Doug wasn't around to help me down, no holding back HA. Then I slammed the Military presses with again a PR 95lbs for 5 reps (2 sets) and dropped to 75lbs for 10 reps I was able to get 2 extra reps compared to last week. Last week I did them earlier in my workout where this time it was a bit later. I also did rev fly machine, db seated front raises, db lateral raises seated, row machine squeeze like a mother on these , bb upright rows and standing cable flys. Ended with a little bit of abs and sweating like a big ol pig.

I feel strong and I figured I would keep crushing it while I have my carbs in me because those suckers will be slowly disappearing. This woman loves her carbs and AP. Hopefully the carbs won't be going go too low (thanks to my AP and Pslin). The CEO stack is in the works.

My current USP supps include Anabolic Pump, Prime (just ran out), SuperCissus, jacked, and focus dirt. I will add more later. I've used PowerFull, Recreate, and Pslin and I look forward to incorporated them into my regimen soon.

HOLY MOLY I wrecked my back from deads. I'm still feeling them today. I was SUPPOSE to train legs yesterday but it just wasn't happening. My back was worked buddy!! I had to hold back and just do cardio yesterday. I grabbed 45 minutes on the treadmill. Today I am going to attempt legs. I will mix it up because my back is still feeling Tuesdays workout. I guess I crushed it more than I realized. I didn't even have any Zap or Jacked LOL. Watch out ha.

Welcome, I am a big fan of USPLabs currently Running Prime, AP, Pslin, Jacked DominATP. Just picked up some Recreate and VAT Attack.... Yah I'm a junky. I am interested in the results you got from Prime as the asteroid stack is something I want to put my current trainee on when she's ready and should she decide she wants to compete.

Originally Posted by DreamWeaver

Welcome, I am a big fan of USPLabs currently Running Prime, AP, Pslin, Jacked DominATP. Just picked up some Recreate and VAT Attack.... Yah I'm a junky. I am interested in the results you got from Prime as the asteroid stack is something I want to put my current trainee on when she's ready and should she decide she wants to compete.

Have you checked out the USP Lab Journal. My feedback is on that link. Also 2 other ladies gave feedback. Us ladies are extremely pleased with our results with PRIME. It keeps getting better and better as we are on it.

I'm a USP junkie too

I'm a USP junkie too[/QUOTE


Hi my name is Renee and Im an USPLabs addict...lol

Originally Posted by DreamWeaver

Welcome, I am a big fan of USPLabs currently Running Prime, AP, Pslin, Jacked DominATP. Just picked up some Recreate and VAT Attack.... Yah I'm a junky. I am interested in the results you got from Prime as the asteroid stack is something I want to put my current trainee on when she's ready and should she decide she wants to compete.

Originally Posted by ptsteph1

Have you checked out the USP Lab Journal. My feedback is on that link. Also 2 other ladies gave feedback. Us ladies are extremely pleased with our results with PRIME. It keeps getting better and better as we are on it.

I'm a USP junkie too

Originally Posted by renkev88

I'm a USP junkie too[/QUOTE


Hi my name is Renee and Im an USPLabs addict...lol

Hi Steph - another junkie in the house I'll be following along - good luck!

Yesterday (Thursday) was my leg day. I trained at a new gym (Xsport) the location opened this week. It was a bit weird finding a groove due to the gym being HUGE (4 levels or so) I got in a pretty good groove I suppose.

I started with front smith squats-hadn't done those in a while. Unfortunately the gym had the equipment jacked up. The leg machines were facing away from the mirrors so I had to look through the chest machines which were facing the mirror. It was kinda ackward lol. I wanted to tell them they needed to flip flop the sides. Also one of the calve sleighs was facing a solid brick wall, nothing else, no mirror, nada??

Anyways, I superset through most of the workout.
Laying curls, leg presses, single leg curls, seated calves, walking db lunges, sleigh calves, inner/outer thigh and weighted abs in the chair.

I about bit the dust on one of my walking lunges LOL but I kept lunging as if I never missed a beat. I felt like my shoulders were going to fall out of their sockets AH.

My abs are beat up today-YAH and my inner thigh is tender. Tomorrow may be a different story. Legs tend to creep up on me sometimes.

Today (Friday) I trained arms and abs. I felt super strong and full today. Maybe it was because I had a Pslin. I haven't been taking Pslin for a while just Anabolic Pump. Anyways I felt like a freak full and all. I had Doug take some pics in the gym but they did not turn out so hot. We hope to take some tomorrow if the weather permits.

I may start Powerful started tomorrow. I've been getting my 2 gallons of water in most days and going to bed before 9pm. I find getting my water and sleep has helped me tremendously. Doug tells me all the time "Steph you grow out of the gym" I like that!

This is going to be an awesome thread. Great insights by the leaders of the sport.

Originally Posted by ptsteph1

Yesterday (Thursday) was my leg day. I trained at a new gym (Xsport) the location opened this week. It was a bit weird finding a groove due to the gym being HUGE (4 levels or so) I got in a pretty good groove I suppose.

I started with front smith squats-hadn't done those in a while. Unfortunately the gym had the equipment jacked up. The leg machines were facing away from the mirrors so I had to look through the chest machines which were facing the mirror. It was kinda ackward lol. I wanted to tell them they needed to flip flop the sides. Also one of the calve sleighs was facing a solid brick wall, nothing else, no mirror, nada??

Anyways, I superset through most of the workout.
Laying curls, leg presses, single leg curls, seated calves, walking db lunges, sleigh calves, inner/outer thigh and weighted abs in the chair.

I about bit the dust on one of my walking lunges LOL but I kept lunging as if I never missed a beat. I felt like my shoulders were going to fall out of their sockets AH.

My abs are beat up today-YAH and my inner thigh is tender. Tomorrow may be a different story. Legs tend to creep up on me sometimes.

Today (Friday) I trained arms and abs. I felt super strong and full today. Maybe it was because I had a Pslin. I haven't been taking Pslin for a while just Anabolic Pump. Anyways I felt like a freak full and all. I had Doug take some pics in the gym but they did not turn out so hot. We hope to take some tomorrow if the weather permits.

I may start Powerful started tomorrow. I've been getting my 2 gallons of water in most days and going to bed before 9pm. I find getting my water and sleep has helped me tremendously. Doug tells me all the time "Steph you grow out of the gym" I like that!

Great job steph! I have legs in about an hour and you just got me more fired up to go crush them!

I havnt tired the P-slin yet. I think that that may be the only thing that i have tried...lol.When you do use the P-slin what is the least amount of carbs that you use with it?

Have a great weekend!

Originally Posted by renkev88

I'm a USP junkie too[/QUOTE


Hi my name is Renee and Im an USPLabs addict...lol

Our only desire is to get unbelievably lean and mean and to help others achieve Fitness.

Originally Posted by ptsteph1

Yesterday (Thursday) was my leg day. I trained at a new gym (Xsport) the location opened this week. It was a bit weird finding a groove due to the gym being HUGE (4 levels or so) I got in a pretty good groove I suppose.

I started with front smith squats-hadn't done those in a while. Unfortunately the gym had the equipment jacked up. The leg machines were facing away from the mirrors so I had to look through the chest machines which were facing the mirror. It was kinda ackward lol. I wanted to tell them they needed to flip flop the sides. Also one of the calve sleighs was facing a solid brick wall, nothing else, no mirror, nada??

Anyways, I superset through most of the workout.
Laying curls, leg presses, single leg curls, seated calves, walking db lunges, sleigh calves, inner/outer thigh and weighted abs in the chair.

I about bit the dust on one of my walking lunges LOL but I kept lunging as if I never missed a beat. I felt like my shoulders were going to fall out of their sockets AH.

My abs are beat up today-YAH and my inner thigh is tender. Tomorrow may be a different story. Legs tend to creep up on me sometimes.

Today (Friday) I trained arms and abs. I felt super strong and full today. Maybe it was because I had a Pslin. I haven't been taking Pslin for a while just Anabolic Pump. Anyways I felt like a freak full and all. I had Doug take some pics in the gym but they did not turn out so hot. We hope to take some tomorrow if the weather permits.

I may start Powerful started tomorrow. I've been getting my 2 gallons of water in most days and going to bed before 9pm. I find getting my water and sleep has helped me tremendously. Doug tells me all the time "Steph you grow out of the gym" I like that!

Heavy duty!! I like that.

My woman trainee has become my workout partner so she trains exactly the same as I do. What a little tiger she is....maybe the best partner I have ever had. I don't see any reason women should train any different. I do have her doing extra calf work as were having some difficulty developing them. If you folks have any tricks, I would be glad to hear. I have been using supersets and drop sets on her. Have had some progress.

Originally Posted by renkev88

Great job steph! I have legs in about an hour and you just got me more fired up to go crush them!

I havnt tired the P-slin yet. I think that that may be the only thing that i have tried...lol.When you do use the P-slin what is the least amount of carbs that you use with it?

Have a great weekend!

Renee, I typically have about 36-41grams of carbs with Pslin. My typical "offseason" preworkout meal is

2/3-3/4 cup old fash oats
1 cup egg white omellete with mushrooms, ff cheese, spinach and salsa sometimes a tbsp of guac.

On cardio only days I back off of the carbs and keep my fat a little higher

Originally Posted by ptsteph1

Renee, I typically have about 36-41grams of carbs with Pslin. My typical "offseason" preworkout meal is

2/3-3/4 cup old fash oats
1 cup egg white omellete with mushrooms, ff cheese, spinach and salsa sometimes a tbsp of guac.

On cardio only days I back off of the carbs and keep my fat a little higher

I think my calves are stubborn too

I have a hard time with mind muscle connection with these suckers, ugh. I guess my advice is to keep crushing them. Supersets, dropsets, slow tempo, all of those are great. Stretching them will probaly help as well. Good luck.

I agree that training like a bodybuilder for us women is the absolute best way to see results. I get weird looks from time to time I use that energy to get more reps/weight You would think I'm use to weird looks by now but I'm not LOL.

This morning I did 45 minutes on the incline treadmill. I do cardio 1 to 2 times a week. This will gradually change when I begin contest prep. I HATE CARDIO. . .totally not a cardio queen here!

Originally Posted by ptsteph1

Renee, I typically have about 36-41grams of carbs with Pslin. My typical "offseason" preworkout meal is

2/3-3/4 cup old fash oats
1 cup egg white omellete with mushrooms, ff cheese, spinach and salsa sometimes a tbsp of guac.

On cardio only days I back off of the carbs and keep my fat a little higher

hmmm... this may be something that I might have to try then on my high carb days as i take in about 35-38grams pre wo on refeeds days. thanks for the input!

Originally Posted by renkev88

hmmm... this may be something that I might have to try then on my high carb days as i take in about 35-38grams pre wo on refeeds days. thanks for the input!

Hope you don't mind me adding to this, but I have found that with AP I react well with 50g carbs 3-4 times a day. I am only 5ft 4 and around 126lbs. I have played around with it a bit and found that 40g wasn't enough and 60g was too much. I too tend to have low carb days when I'm not training. Usually shoot for 2 carb meals as oppposed to 3 or 4.

Originally Posted by DreamWeaver

Heavy duty!! I like that.

My woman trainee has become my workout partner so she trains exactly the same as I do. What a little tiger she is....maybe the best partner I have ever had. I don't see any reason women should train any different. I do have her doing extra calf work as were having some difficulty developing them. If you folks have any tricks, I would be glad to hear. I have been using supersets and drop sets on her. Have had some progress.

I found single calf negatives to work well. Select a weight and raise up using both calves, then do a negative with just one. Means they will have to deal with a weight that you wouldn't be able to do a single calf raise with. Really stimulates them. After about 10 reps I usually drop the weight and rep out another 10-15 singles with full range of motion. Hurts like hell!

Originally Posted by Pippie

I found single calf negatives to work well. Select a weight and raise up using both calves, then do a negative with just one. Means they will have to deal with a weight that you wouldn't be able to do a single calf raise with. Really stimulates them. After about 10 reps I usually drop the weight and rep out another 10-15 singles with full range of motion. Hurts like hell!

Yah calves sting, I am glad I have great genetics with calves. Just have to keep them more even.

OH YEAH!!! I brought it today :-) Chest and Back day for me.
I had some really good zzz last night. I started PowerFull (USP Labs) last night. Dosing it 2 caps preworkout and 3 caps at bed. I woke feeling rested and fully recovered.

I alternated between a Chest exercise and Back. I was feeling super strong and unstoppable!!!

Started with incline bench press, Doug got me fired up LOL and I was able kick it up a notch and crushed out some reps and heavy weight (thanks Doug). I had a PR on close lat pulldowns, flat db flys (PR), HS pulldowns (PR) worked up to 230lbs., incline hs presses (again felt strong), single arm db rows (worked up to 65lbs for 12 reps), 1 arm cable lateral raises (shoulders popping, oh yeah), bb rows and weighted abs.

I'm enjoying my energy levels that I'm bringing to the gym. I'm keeping my head in the game. I have my best workouts when I get pissed and fired up LOL, I've always been competitive and that type of hype brings out the best in me. If someone says I can't do something, WATCH OUT!

Steph is intense. The men need to take some notes and follow this log.

Originally Posted by USPLabs

Steph is intense. The men need to take some notes and follow this log.

Yah.. I'm getting that...

It looks like this is my last week to eat all the different foods I enjoy before next Monday! That means a few sushi meals and TCBY Yogurt HA!

Today's workout was pretty sweaty and full speed ahead. I started with front bb squats. They put a hurting on your shoulders after a while and your core area. I also did good mornings, deep leg presses, hack squats, standing calves (slow negatives), laying leg curls, smith lunges, seated calves (slow negatives ), inner, outer thigh by then I was running out of fuel. I did a little bit of abs and STRETCHED feeling good.

My sleep was weird last night. . .I kept waking out of a deep sleep for no reason?? I woke not hungry and haven't really had an appetite all day but I'm eating. This is not the week to not have an appetite LOL. I also started my period sorry guys but I'm glad I got it LOL I don't have one regularly like I use to.

Sometimes I read peoples workouts and think damn!! That's a lot of volume!! How many sets are you doing on these exercises.

workouts are looking great steph!!

you are such a motivator for me! Not only do you have a fantastic physique that I can only hope to come close to some day but your dedication and the intensity that you bring to each workout pushes me to work that much harder. Thank you!

Enjoy your last week treats!!

I usually do 2 to 3 warm ups and 4 to 5 work sets. Sometimes I do GVT 10x10 on legs. When I do deads I will do 2 warm ups and about 4 to 5 work sets as well.

My workout took me about 1.5 hours.

Thanks Renee! I like your journals too. You sound pretty fired up for your workouts. Crush it!!

Originally Posted by ptsteph1

I usually do 2 to 3 warm ups and 4 to 5 work sets. Sometimes I do GVT 10x10 on legs. When I do deads I will do 2 warm ups and about 4 to 5 work sets as well.

My workout took me about 1.5 hours.

Wow I have neve seen that kind of volume done!! How many sessions to you have a week.

What do you mean by how many sessions a week?

Do you mean how many times a week do I train? What's my split? I'm confussed.

Originally Posted by ptsteph1

What do you mean by how many sessions a week?

Do you mean how many times a week do I train? What's my split? I'm confussed.

sorry I meant your split. Yah how many times a week. I was just trying to guage how much time you give yourself for recovery after a bashing like that.