Doug Miller Training Log
- Thread starter CoreDoug
- Start date
CoreDoug
Active member
Thanks, buddy!
CoreDoug
Active member
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!
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
Active member
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.
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
Active member
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.
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
Active member
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.
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
Active member
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.
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
Active member
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.
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
Active member
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.
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
Active member
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.
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
Well-known member
woo im in.
youre an inspiration dood. truly :thumbsup:
youre an inspiration dood. truly :thumbsup:
CoreDoug
Active member
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.
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
Active member
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.
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
Active member
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.
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
Active member
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.
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
Active member
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!
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!
CoreDoug
Active member
Sunday October 26, 2008 - Quads and hams
Nittany lions are still undefeated! Awesome high volume workout today with ridiculous pump. Trained at a different gym today and it was a nice change of equipment. Hack squats (PR), leg press superset ATG barbell squats (PR), seated leg curls, hammer squat machine superset sissy squats, leg extensions, inner and out thigh, v-situps.
Nittany lions are still undefeated! Awesome high volume workout today with ridiculous pump. Trained at a different gym today and it was a nice change of equipment. Hack squats (PR), leg press superset ATG barbell squats (PR), seated leg curls, hammer squat machine superset sissy squats, leg extensions, inner and out thigh, v-situps.
CoreDoug
Active member
Monday October 27, 2008 - Chest/Back/Shoulders
Ouch! My legs are sore to the touch and I have to walk around with straight legs on my heels...I look like Frankenstein LOL. Crushing it like I have been seems like a good idea at the time but 1-2 days later...not so much! Tonight I focused on really controlled movements because I was getting such a ridiculous pump. Flat barbell, hammer grip plate loaded pulldown machine, barbell military with pauses on my collar bone (wow these are hard), incline leverage press (first time this hasn't hurt for a long time!), slow wide grip lat pulldowns, barbell upright row, one set of dumbbell shrugs, 2 sets of fly machine, ab machine. Man was I pooped and sweaty after that!
Ouch! My legs are sore to the touch and I have to walk around with straight legs on my heels...I look like Frankenstein LOL. Crushing it like I have been seems like a good idea at the time but 1-2 days later...not so much! Tonight I focused on really controlled movements because I was getting such a ridiculous pump. Flat barbell, hammer grip plate loaded pulldown machine, barbell military with pauses on my collar bone (wow these are hard), incline leverage press (first time this hasn't hurt for a long time!), slow wide grip lat pulldowns, barbell upright row, one set of dumbbell shrugs, 2 sets of fly machine, ab machine. Man was I pooped and sweaty after that!
AllGenetix
Member
Damn Doug, you've been hitting it hard lately. That work ethic and consistent determination will pay off!
CoreDoug
Active member
Tuesday October 28, 2008 - Arms and Calves
Ouch my legs still hurt to the touch. Those puppies are swolen! I hate it but secretly love it! Strong arm workout today but was feeling a bit run down afterwards. Time for a day off tomorrow. Straight bar pushdowns, lose form hammer curls (PR 120sx9, 120sx8 drop to 100sx7), dumbell skullcrushers (PR), strict form barbell curls, overhead cable extensions, high preacher curls superset rope hammer curls, free motion toe press superset standing calves (great pump), rope abs.
Wednesday October 29, 2008 - Cardio
40 min incline treadmill. Good to get some blood flowing in the super sore legs.
Ouch my legs still hurt to the touch. Those puppies are swolen! I hate it but secretly love it! Strong arm workout today but was feeling a bit run down afterwards. Time for a day off tomorrow. Straight bar pushdowns, lose form hammer curls (PR 120sx9, 120sx8 drop to 100sx7), dumbell skullcrushers (PR), strict form barbell curls, overhead cable extensions, high preacher curls superset rope hammer curls, free motion toe press superset standing calves (great pump), rope abs.
Wednesday October 29, 2008 - Cardio
40 min incline treadmill. Good to get some blood flowing in the super sore legs.
CoreDoug
Active member
Thursday October 30, 2008 - Back thickness
I have a bit of a head cold. I always come down with a little cold this time of year when the weather is changing. I didn't feel up to going really heavy but didn't want to skip deadlifts so I thought it would be a good idea to do really high rep deads. That was a mistake! My lunges felt like they were going to explode. I was spent after my set of 405x24
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I then attempted 315 for 30+ reps. I could have probably gotten more but my lunges were on fire and I was spent from the 405 set.
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That was just the beginning. We then did strict barbell rows, high MTS rows superset rear delt pec deck, two arm supported dumbbell rows, hammer strength low rows with holds superset free motion cable shrugs, 1 set of hyperextensions, and side serratus abs. Phew I'm pooped. No way I would have been able to do this workout while sick without the ZAP + Prime stack!
I have a bit of a head cold. I always come down with a little cold this time of year when the weather is changing. I didn't feel up to going really heavy but didn't want to skip deadlifts so I thought it would be a good idea to do really high rep deads. That was a mistake! My lunges felt like they were going to explode. I was spent after my set of 405x24
Invalid Link Removed
I then attempted 315 for 30+ reps. I could have probably gotten more but my lunges were on fire and I was spent from the 405 set.
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That was just the beginning. We then did strict barbell rows, high MTS rows superset rear delt pec deck, two arm supported dumbbell rows, hammer strength low rows with holds superset free motion cable shrugs, 1 set of hyperextensions, and side serratus abs. Phew I'm pooped. No way I would have been able to do this workout while sick without the ZAP + Prime stack!
CoreDoug
Active member
Mega-dosing Core ABC + Core ZAP + PRIME = Endurance even when sick!
Here is what my current stack looks like around my workout. Meal and supplement timing is crucial!
5 scoops ABC in a gallon jug throughout the day
1 hour preworkout 1 AP + 1 PSLIN + ~100g carbs (1 Cup oats + 3 scoops Core MRP) + 5 g creatine + 3 PRIME + 2 Supercissus
45 min preworkout 4 ZAP
On way to gym 2 scoops Core ABC (Sometime I will throw in 1 scoop of Supercharge or SuperPump) + 3 Powerfull
During workout 3 scoops Core ABC
Post workout 3 Scoops Core PWO + 1 AP + 5 g creatine
=
Best workouts of my life!
Here is what my current stack looks like around my workout. Meal and supplement timing is crucial!
5 scoops ABC in a gallon jug throughout the day
1 hour preworkout 1 AP + 1 PSLIN + ~100g carbs (1 Cup oats + 3 scoops Core MRP) + 5 g creatine + 3 PRIME + 2 Supercissus
45 min preworkout 4 ZAP
On way to gym 2 scoops Core ABC (Sometime I will throw in 1 scoop of Supercharge or SuperPump) + 3 Powerfull
During workout 3 scoops Core ABC
Post workout 3 Scoops Core PWO + 1 AP + 5 g creatine
=
Best workouts of my life!
AllGenetix
Member
holy shiiiit doug! intense video's and epic stack. i would be bouncing off the walls with energy/pump!
CoreDoug
Active member
Friday October 31, 2008 - Chest/Shoulders/Calves
Still fighting off the cold but felt pretty good. Incline smith press, arnold presses, decline hammer press, dumbbell front raises (PR), flat fly machine superset dumbbell lat raises, angle hammer claves, seated calves, v-situps.
Still fighting off the cold but felt pretty good. Incline smith press, arnold presses, decline hammer press, dumbbell front raises (PR), flat fly machine superset dumbbell lat raises, angle hammer claves, seated calves, v-situps.
CoreDoug
Active member
Saturday November 1, 2008 - Cardio
30 min recumbant bike. 10 min incline treadmill.
Sunday November 2, 2008 - Quads and Hams
Great way to bring in another month of training. Started with ATG plate loaded squat machine. I think this is a terrible machine if you use heavy weight and partial form (not going ALL the way down) like I see many people do on this exercise. If you truly go ATG, this exercise is an awesome all around leg developer!
Here is 6 plates per sidex25:
[ame="http://www.youtube.com/watch?v=LE2sR12IfCY"]YouTube - Doug Miller Core Nutritionals Squat Machine ATG 12 platesx25[/ame]
Here is 8 plates per sidex16:
[ame="http://www.youtube.com/watch?v=pai2CxLfVYE"]YouTube - Doug Miller Core Nutritionals Squat Machine ATG 16 platesx16[/ame]
I then did 9 plates per sidex8 drop to 7 platesx8 drop to 5 platesx8 (video didn't work!). I was spent after that set. I then moved on to walking dumbell lunges and set a PR with 10 reps each legx120s and then here is 125sx7 steps each leg (PR):
[ame="http://www.youtube.com/watch?v=rY0Vi9tAw-Y"]YouTube - Doug Miller Core Nutritionals Walking Dumbbell Lunges 125s[/ame]
I then moved on to seated leg curls superset leg extensions, leg press superset laying leg curl, inner and outer thighs, and straight legs ups! I can tell I'm still fighting off this cold but my strength was still really good. I love the megadosing Core ABC + ZAP + Prime. Its almost impossible to have a bad workout on that stack.
Here is a video of Steph doing ATG smith front squats (triple drop set):
[ame="http://www.youtube.com/watch?v=KXQnp6wBD8c"]YouTube - Steph Miller Core Nutritionals ATG Front Smith Squats[/ame]
It's growing season around here!
30 min recumbant bike. 10 min incline treadmill.
Sunday November 2, 2008 - Quads and Hams
Great way to bring in another month of training. Started with ATG plate loaded squat machine. I think this is a terrible machine if you use heavy weight and partial form (not going ALL the way down) like I see many people do on this exercise. If you truly go ATG, this exercise is an awesome all around leg developer!
Here is 6 plates per sidex25:
[ame="http://www.youtube.com/watch?v=LE2sR12IfCY"]YouTube - Doug Miller Core Nutritionals Squat Machine ATG 12 platesx25[/ame]
Here is 8 plates per sidex16:
[ame="http://www.youtube.com/watch?v=pai2CxLfVYE"]YouTube - Doug Miller Core Nutritionals Squat Machine ATG 16 platesx16[/ame]
I then did 9 plates per sidex8 drop to 7 platesx8 drop to 5 platesx8 (video didn't work!). I was spent after that set. I then moved on to walking dumbell lunges and set a PR with 10 reps each legx120s and then here is 125sx7 steps each leg (PR):
[ame="http://www.youtube.com/watch?v=rY0Vi9tAw-Y"]YouTube - Doug Miller Core Nutritionals Walking Dumbbell Lunges 125s[/ame]
I then moved on to seated leg curls superset leg extensions, leg press superset laying leg curl, inner and outer thighs, and straight legs ups! I can tell I'm still fighting off this cold but my strength was still really good. I love the megadosing Core ABC + ZAP + Prime. Its almost impossible to have a bad workout on that stack.
Here is a video of Steph doing ATG smith front squats (triple drop set):
[ame="http://www.youtube.com/watch?v=KXQnp6wBD8c"]YouTube - Steph Miller Core Nutritionals ATG Front Smith Squats[/ame]
It's growing season around here!
rolandajoint
Well-known member
damn. i cant believe i just watched the 405 x 24 vid. thats so ****ing incredible.
and that pre / post workout supp routine you posted is godlike.
it may have been stated in the log, but what will your next competition be?
and that pre / post workout supp routine you posted is godlike.
it may have been stated in the log, but what will your next competition be?
CoreDoug
Active member
IFPA pro shows next fall. Most likely the Cape Cod and Yorton.
CoreDoug
Active member
Monday November 3, 2008 - Chest/Back/Traps
Still feeling a little under the weather. Decent workout but not the best. Incline barbell, t-bar support rows with holds, incline leverage press (PR), pulldown machine with holds, dumbbell shrugs superset hammer row machine with holds, superset incline flys, side serratus abs.
Still feeling a little under the weather. Decent workout but not the best. Incline barbell, t-bar support rows with holds, incline leverage press (PR), pulldown machine with holds, dumbbell shrugs superset hammer row machine with holds, superset incline flys, side serratus abs.
CoreDoug
Active member
Tuesday November 4 , 2008 - Arm and calves
Strong workout tonight. I got a painful pump in my biceps from doing triceps lol. One arm rope pushdowns, skullcrushers, kneeling v-bar pushdowns, strict preacher machine, strict standing dumbbell supinate curls, concentration curls superset hammer rop curl holds, smith machine calves, free motion toe press, v-situps.
All packed and ready for a Vegas vaction with Steph. We will be there for 6 days and will definitely be hitting up the Golds Gyms out there. I may be MIA from my journal for a couple of days.
Strong workout tonight. I got a painful pump in my biceps from doing triceps lol. One arm rope pushdowns, skullcrushers, kneeling v-bar pushdowns, strict preacher machine, strict standing dumbbell supinate curls, concentration curls superset hammer rop curl holds, smith machine calves, free motion toe press, v-situps.
All packed and ready for a Vegas vaction with Steph. We will be there for 6 days and will definitely be hitting up the Golds Gyms out there. I may be MIA from my journal for a couple of days.
CoreDoug
Active member
Recap of last week in Vegas. We trained at this awesome Golds on Flamingo Blvd. It had 5+ of every machine, a boxing ring, powerlifting area, old school equipment, etc. It was awesome.
Wednesday November 5, 2008 - Shoulders/Traps
Thursday November 6, 2008 - 40 min incline treadmill.
Friday November 7, 2008 - Hams/Calves
Saturday November 7, 2008 - Chest/Triceps
Sunday November 9, 2008 - Back/Traps/Biceps
Monday November 10, 2008 - Off day. Flight home.
Wednesday November 5, 2008 - Shoulders/Traps
Thursday November 6, 2008 - 40 min incline treadmill.
Friday November 7, 2008 - Hams/Calves
Saturday November 7, 2008 - Chest/Triceps
Sunday November 9, 2008 - Back/Traps/Biceps
Monday November 10, 2008 - Off day. Flight home.
CoreDoug
Active member
Tuesday November 11, 2008 - Quads and hams
Zaptastic workout tonight. Vegas was fun but its good to be back home. I always lose weight on vacation...kind of stinks....but had a great workout tonight with Steph. Leg extensions (PR), laying leg curls (PR), walking barbell lunges (PR), ATG hack squat superset leg press, ATG barbell squat superset seated leg curl, inner thigh, straight legs up. Legs already sore. Knees a little sore too. Awesome PR-filled workout. Coming to the end of my Prime cycle....really enjoyed it and look forward to the next run.
Zaptastic workout tonight. Vegas was fun but its good to be back home. I always lose weight on vacation...kind of stinks....but had a great workout tonight with Steph. Leg extensions (PR), laying leg curls (PR), walking barbell lunges (PR), ATG hack squat superset leg press, ATG barbell squat superset seated leg curl, inner thigh, straight legs up. Legs already sore. Knees a little sore too. Awesome PR-filled workout. Coming to the end of my Prime cycle....really enjoyed it and look forward to the next run.
CoreDoug
Active member
Wednesday November 12, 2008 - Chest/Tris/Calves
Just an okay workout tonight. Work has been getting busy and I got stuck there kind of late. Incline smith press, low incline dumbbell fly, flat hammer press, low to high free motion flys, slow rope pushdowns, over head machine, slow close grip smith, rotary calve machine, seated calves, high ab machine. No ZAP tonight and I could tell!
Thursday November 13, 2008 - Back/Traps
I got stuck at work again tonight but this time I popped some ZAP and was determined to crush it. That I did! Barbell bent rows (PR), rack deadlifts (haven't done these in over a year!), t-bar rows (PR), close grip pulldowns (awesome stretch felt in the lats), barbell shrugs superset rear delt pec deck superset high MTS rows, side serratus abs. I was wiped out after this!
Just an okay workout tonight. Work has been getting busy and I got stuck there kind of late. Incline smith press, low incline dumbbell fly, flat hammer press, low to high free motion flys, slow rope pushdowns, over head machine, slow close grip smith, rotary calve machine, seated calves, high ab machine. No ZAP tonight and I could tell!
Thursday November 13, 2008 - Back/Traps
I got stuck at work again tonight but this time I popped some ZAP and was determined to crush it. That I did! Barbell bent rows (PR), rack deadlifts (haven't done these in over a year!), t-bar rows (PR), close grip pulldowns (awesome stretch felt in the lats), barbell shrugs superset rear delt pec deck superset high MTS rows, side serratus abs. I was wiped out after this!
AllGenetix
Member
ZAP-tastic and PR-filled seem to go together!
CoreDoug
Active member
Friday November 14, 2008 - Shoulders and Biceps
Strong workout tonight. Hammer strength military (haven't done these in a while but I felt strong!), dumbbell lat raises, dumbbell front raises (PR), lat raise machine superset cybex military machine, barbell curls, incline hammer curls, high preacher machine superset reverse curls superset forearm dumbbell curls.
Saturday November 15, 2008 - Off
Judging the Yorton Cup. I'm now more fired up than ever to bring it next year!
Sunday November 16, 2008 - Quads and hams
I got to train with fellow IFPA pro Tommy Jeffers and his brother. Man he is a thick boy! He has some of the thickest legs and forearms out there. The most impressive thing about Tommy is that when he is training he makes everything look so easy as his form and rep pace is always smooth and consistent, no matter the weight. He will make some big noise next year on stage. Hack squats (PR 5 plates and a 25 x 20, 6 plates and a 25 x 8, 7 plates x 4 drop to 5 plates x 10), leg press superset barbell squats, laying leg curls, walking dumbbell lunges, leg extensions with holds at the top superset outer thigh machine, straight leg ups.
Strong workout tonight. Hammer strength military (haven't done these in a while but I felt strong!), dumbbell lat raises, dumbbell front raises (PR), lat raise machine superset cybex military machine, barbell curls, incline hammer curls, high preacher machine superset reverse curls superset forearm dumbbell curls.
Saturday November 15, 2008 - Off
Judging the Yorton Cup. I'm now more fired up than ever to bring it next year!
Sunday November 16, 2008 - Quads and hams
I got to train with fellow IFPA pro Tommy Jeffers and his brother. Man he is a thick boy! He has some of the thickest legs and forearms out there. The most impressive thing about Tommy is that when he is training he makes everything look so easy as his form and rep pace is always smooth and consistent, no matter the weight. He will make some big noise next year on stage. Hack squats (PR 5 plates and a 25 x 20, 6 plates and a 25 x 8, 7 plates x 4 drop to 5 plates x 10), leg press superset barbell squats, laying leg curls, walking dumbbell lunges, leg extensions with holds at the top superset outer thigh machine, straight leg ups.
reemo73
New member
That is the same Gold's I trained at when Matt first brought OCB out to Vegas. Awesome gym.
I will be in Vegas Dec 12-15.
reemo73
New member
Yeah it was easier to be onstage than to judge 21 guys for 75min. lol. They had 3 cases of water on the stage for us and a case of paper towels. lol
And i was not being sarcastic, it was probably easier to compete than to judge that.
Next year will be even bigger.
CoreDoug
Active member
Monday November 17, 2008 - Chest/Shoulders/Back Width
Good workout and pump. Flat barbell press (I hate this exercise LOL), slow smith upright rows, wide lat pulldowns, incline hammer press, smith machine military to collar bone, rope pulldowns, flat fly machine.
Tuesday November 18, 2008 - Arms/Calves
Very strong again tonight. Rope pushdowns, dumbbell supinate curls (100sx5 drop 70sx8), overhead cable extensions, cable preacher machine deep stretch, kneeling v-pushdowns, barbell curls strict superset barbell reverse curls, standing calves, seated calves strict with holds, v-situps.
Good workout and pump. Flat barbell press (I hate this exercise LOL), slow smith upright rows, wide lat pulldowns, incline hammer press, smith machine military to collar bone, rope pulldowns, flat fly machine.
Tuesday November 18, 2008 - Arms/Calves
Very strong again tonight. Rope pushdowns, dumbbell supinate curls (100sx5 drop 70sx8), overhead cable extensions, cable preacher machine deep stretch, kneeling v-pushdowns, barbell curls strict superset barbell reverse curls, standing calves, seated calves strict with holds, v-situps.
CoreDoug
Active member
Thursday November 20, 2008 - Back thickness
Good workout tonight, nothing spectacular though. I have been a little stressed this week so sometimes that affects my workouts a little. Deadlifts (no PRs on my max effort sets but I did hit 425x20 after my work sets), controlled form barbell rows, high hammer rows, hyperextensions superset rear delt pec deck, t-bar rows, side serratus abs.
Good workout tonight, nothing spectacular though. I have been a little stressed this week so sometimes that affects my workouts a little. Deadlifts (no PRs on my max effort sets but I did hit 425x20 after my work sets), controlled form barbell rows, high hammer rows, hyperextensions superset rear delt pec deck, t-bar rows, side serratus abs.
CoreDoug
Active member
Friday November 21, 2008 - Shoulders/Chest/Calves
Strong workout tonight. Alternating shoulders and chest really fries the delts. Hammer military (PR), flat smith press, lat raise machine, incline barbell press with holds, around the world raises, free motion flyes, leg press calves, free motion toe presses slow, rope abs.
Saturday November 22, 2008 - Cardio
15 min bike and 25 min incline treadmill.
Strong workout tonight. Alternating shoulders and chest really fries the delts. Hammer military (PR), flat smith press, lat raise machine, incline barbell press with holds, around the world raises, free motion flyes, leg press calves, free motion toe presses slow, rope abs.
Saturday November 22, 2008 - Cardio
15 min bike and 25 min incline treadmill.
CoreDoug
Active member
Sunday November 23, 2008 - Quads and hams.
Felt a little off today but really crushed it anyways. Hit a PR on ATG smith squats with feet close (405x12). I was pretty much spent after that. Deep squat leg press machine, 1 and 1/3 rep hack squats (great change up) superset seated leg curls, leg extensions, laying leg curls, inner and outer thigh, straight leg ups. Knees were pretty sore afterwards.
Felt a little off today but really crushed it anyways. Hit a PR on ATG smith squats with feet close (405x12). I was pretty much spent after that. Deep squat leg press machine, 1 and 1/3 rep hack squats (great change up) superset seated leg curls, leg extensions, laying leg curls, inner and outer thigh, straight leg ups. Knees were pretty sore afterwards.
AllGenetix
Member
How did you like meeting Tommy and working out with him. You guys moved some serious weight around eh?
CoreDoug
Active member
Monday November 24, 2008 - Chest/Back/Traps
Long day at work but I had a great workout. I was totally zoned in and the mind muscle connection was in full force. I felt pumped and strong. Barbell bench (slow and controlled and felt strong), barbell rows (great stretch), incline hammer press (strong again), cybex row machine superset hammer shrugs, seated free motion flys super set free motion pulldowns with holds, ab machine. Chest felt good today.
Long day at work but I had a great workout. I was totally zoned in and the mind muscle connection was in full force. I felt pumped and strong. Barbell bench (slow and controlled and felt strong), barbell rows (great stretch), incline hammer press (strong again), cybex row machine superset hammer shrugs, seated free motion flys super set free motion pulldowns with holds, ab machine. Chest felt good today.
CoreDoug
Active member
Tuesday November 25, 2008 - Arms and Calves
Full body pump was tremendous today. Barbell curls (PR), hammer curls, preacher machine superset reverse preacher cable curls, rope pushdown, overhead dumbbell extensions, straight bar pushdowns, angle plate loaded calves, seated calves slow, v-situps. Leaving for central PA for the Holiday. Hope to get in some solid workouts and lots of sleep and good food!
Full body pump was tremendous today. Barbell curls (PR), hammer curls, preacher machine superset reverse preacher cable curls, rope pushdown, overhead dumbbell extensions, straight bar pushdowns, angle plate loaded calves, seated calves slow, v-situps. Leaving for central PA for the Holiday. Hope to get in some solid workouts and lots of sleep and good food!
CoreDoug
Active member
I was out of town for Thanksgiving so here is an abbreviated update. Took some offseason pics which I may post. Weight 220+ about 11 months out from next show.
Wednesday November 26, 2008 - Shoulders/Traps. Felt swole.
Thursday November 27, 2008 - 50 min walk outside. Chowed down.
Friday November 28, 2008 - Hams and Calves. Crushed ATG wide stance pause squats.
Saturday November 29, 2008 - Chest and Tris. Shoulder/chest continue to improve.
Sunday November 30, 2008 - Back and Bis. Felt strong and then crushed sushi!
Wednesday November 26, 2008 - Shoulders/Traps. Felt swole.
Thursday November 27, 2008 - 50 min walk outside. Chowed down.
Friday November 28, 2008 - Hams and Calves. Crushed ATG wide stance pause squats.
Saturday November 29, 2008 - Chest and Tris. Shoulder/chest continue to improve.
Sunday November 30, 2008 - Back and Bis. Felt strong and then crushed sushi!