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Steph Miller's Journal

Today was a high day and leg day :P
I recently pumped up some of my USP stack. I've increased PRIME to 20 caps as well as Cissus to 20 caps. Wow, I could totally feel it kicking in today. After doing a few sets I looked and Doug and said "wow, I feel stronger today??!!!" Lately my knees have been snapping and cracking and popping :( they are thin and not much support around them so I've been try to push but be smart. I had a great leg workout and was able to go heavier today that the last couple of weeks. I also popped 5 ZAP and have been drinking my Core ABC ****tail :P religiously! I have been having issues with my sleep though :( I get in bed before 9pm but wake at weird times to go to the bathroom, or just to get up thinking it's time. Today I woke and just got on out of bed at 5am. My body gets in a routine and sticks to it and then it's hard to retrain it. I'm sure this will be a different story once I have a cheat meal. I sleep like a baby after a show usually.

I'm so siked that it's November and 12 days to go!!! Yah, I have so many ideas about what I want to do after the show and goals etc. . .a new chapter waiting for me!

Thanks for all the support and for following along with me on the journey
 
Very impressed with the log and your and Doug's dedication to the sport. Do you know how lucky Doug is to have a wife that cares as much as he does about the full spectrum of things? Well he's LUCKY! I'm trying to convince my wife to do it with me, she's almost there. Cross your fingers for me ;)

Keep it up and GOOD LUCK at the show!
 
Just a quick update here. . .

I'm super super super super EXCITED!!!!! It's 4 days till show time :) OMG, FINALLY!! Wow.

This is my 2nd time doing the Yorton and it's one of the funniest shows I've ever done and I hope this year will be one to remeber!!!

I have put in all my hard work and on Friday let the fun times begin!!! This week and last have been rough as far as getting sleep. I get in bed early so that's good :) But up before the crack of dawn. Last week was my crazy week of where I mentally ask my self, "Why do I do this to myself?" If I didn't ask this question by now I would be worried that I'm not ready but I think I am ready. Now my body is running on adrenaline. I hope I can keep it till Saturday!!

I can't tell you all how much I appreciate your support and encouragement during my prep this year. It means more to me than you will ever know. I'm looking forward to seeing everyone after the show on Friday and again on Saturday!
 
bLacKjAck. said:
Very impressed with the log and your and Doug's dedication to the sport. Do you know how lucky Doug is to have a wife that cares as much as he does about the full spectrum of things? Well he's LUCKY! I'm trying to convince my wife to do it with me, she's almost there. Cross your fingers for me ;)

Keep it up and GOOD LUCK at the show!
Click to expand...

Whatever you do, don't pressure her :) It's so important to have fun and keep it fun!!!
 
I just wanted to wish you the best of luck on Friday!

You have worked so hard this prep and I know that you are just going to rock that stage!

Now GO GET "EM!!!!
 
Contest prep for 2009 is definitely one to remember. I have never dieted sooo long in my life!! It was well worth it though. I love having a goal insight and reaching for the stars  It was a true challenge for me this year. The prep this year was different in many ways compared to years in the past. For one I dieted longer, not because I had to but because I CHOSE to. I also had an incredible CEO USP Labs/Core Nutritional Stack that helped me plow right through. I was able to stay focused and strong in my workouts. This year I basically had to be a cardio queen which is unheard of for me. I also restricted my cals big time compared to years in the past, however I managed to keep my strength and fight the hunger pains without cheating myself. That in itself is a HUGE accomplishment.

This year was also one of the best preps I’ve had with Doug. Typically I have PMS symptoms like most women during this sort of thing, (just being honest), heck who doesn’t when they are tired, hungry, and feeling yucky?  But not this year, totally different, thanks to my proper nutrition and stack! (Thanks USP and Core)

I am so thankful for all the Lord has blessed me with and my ultimate goal was to do everything to glorify Him. If it wasn’t for Him giving me this talent to use I would not have it so that is what my ultimate goal was, to use it for his glory.

One of the best experiences this season was winning the Cape Cod Show with Doug, just 4 days prior to our 3 year wedding anniversary!!! It was so much fun celebrating and sharing a victory together as a Team. That is what we are, a Team!! I feel so fortunate to share such a fun sport with someone I love.

It’s not always about winning though. It’s the journey. The journey is ALWAYS different and full of new surprises. An person learns so much about oneself, purpose, and life and what drives us. It is however, a very demanding and subjective sport.

I hope that I was able to inspire others to lead a happy and healthy lifestyle and to not be afraid to step out of your comfort zone. Especially women! It’s ok to build muscle, to work hard and sweat in the gym pushing heavy weight. . . that is where you will find real muscle and real results.

I plan to continue training hard and intense while staying leaner in the year ahead. I currently have no plans for competing in 2010. I actually am ready to explore other avenues which include charity work and being more involved in various sports and activities. I haven’t come up with a game plan quit yet, I would like to get through the holidays first!

I would like to thank those that sent me emails, text messages, posted in my journal and called me to wish me luck along my journey this year!! It meant more to me than you will ever know, THANK YOU!!! God Bless :-D

Go Team Miller
Ps we are taking on new members!!
 
So, lately I have NO appetite. After Pizza Hut and Cold Stone it's been weird. The food I had while dieting tasted so much better than the little goodies I was dieing for. I remember this happening last prep. It took 2 or so weeks to get my appetite back. I guess it can be a good thing so I don't blow up and go over board. I just find it odd. My sleep is also jacked. I wake at 1am, 3am and then just say forget it and get up at 4am LOL. I'm not tired thank godness. I'm worried it will catch up with me though :i

Training in the gym has bee nice again. I'm feeling strong and like the idea of starting fresh and slowly workig my way back up. I had been putting soooo much pressure on myself in the gym leading up to the show and now I am trying to keep my head clear and just give it all I have in the gym without added guilt and pressure. It's working so far.

I'm eager to do other activities outside of the gym or classes. I'm in the gym alot so when I train myself I wanna train hard take care of business and go outside or do something non gym related. It sounds like an awesome job to have, personal training that is and then you find yourself in the gym 24/7. I think anything you do 24/7 can lose it's fun and spark so I am going to try other things and find some things I enjoy and get out of my comfort zone and meet new people!!!

I'm starting back with Bikram today. This aught to be interesting LOL.

Have a great weekend!!!
 
Things have been going pretty good. Workouts keep progressing and staying solid. The diet is good too :D I've been off of my supplements for a solid week and cardio is backing down too. However my sleep is bummer. It's awful unfortunately but hopefully I will get this resolved. I hear lots of folks especially my clients seem to have the same struggle.

I'm slowly gaining weight, while keeping it tight for vacation coming up around the corner. I'm looking forward to going to Cancun!! I've never been. Doug and I are in need of a vacation 8) . We've been looking forward to this trip and planned to do it to give us something to look forward to after contest prep. Nothing like some good ole R&R. Wow, sooo excited!!! We are going with some friends, maybe we will all stay out of trouble :mrgreen: I DOUBT IT!!!

I feel pretty good all in all, just need a massage and some reflexology and I think I will be good to go. :wink:
 
Cancun was sooo much fun! I'm glad we missed the snow storm. Wow, I couldn't believe we had 16 in of snow here!

This week has felt so weird being back. Monday I trained legs and they are sooo sore. I'm focusing alot of deep BTG BB squats. I have an anterior pelvic tilt and slight scoliosis but my squats are improving that's for sure and I'm able to go deeper in my squat each time around. I grabbed a spot from Glenn last night. It's fun training next to the guys sometimes it gives me that extra push I need. . .especially on leg day. I'm backing off of cardio too. Today I trained Chest and Tris. . . my tummy has been a little upset today so I didn't feel as strong, however I was still able to move descent weight and get a great pump in my tris. For some reason, maybe it's the weather, I was lacking motivation :( I hate when that happens. . .maybe it's time to take a day off. I'm still recovering from not enough sleep. I was beat last night but my body is so use to waking at a certain time that it refuses to sleep in, ugh. . I will be glad when that passes :D
 
For Christmas Santa brought me a pair of squat shoes! I was so suprised. I'm bummed they are a bit too big and must be sent back. I was looking forward to deadlifting and squating in them this week.

Lately my workouts have been pretty good. My training time has been varying and I actually like it. My split has changed a bit as well and I continue to get sore. I have noticed that my recovery is not the same, it's taking me longer to recover from my workouts. I think it's because of me dropping supplements. I didn't realize how much they helped, I look forward to adding them in later, I'm not sure when I will but I definately miss PRIME. They stuff is wicked potent, in a great way I'm dropping AP/Pslin Jan. 1st and then I am having blood work done for my physical approximately 2 weeks later. I'm anxious to see what the results will say. I like my new doc, he seems to have it together and understands us athletes/bodybuilders. I hope Doug will give him a try as well. The doc is in Herndon so it's a hike for us, but if you find a great doc it's worth the drive

My sleep is getting better, thankfully! I'm getting water in but not the 3 gallons, I was way too waterlogged and running to the bathroom every 30 mins. How embarrassing training clients. I can't get through my workouts without running to the bathroom at least once, usually before abs.

Doug and I saw Avatar on Christmas! Great movie.
 
I cranked out a really good back workout today. I left the gym feeling content and in high spirits. At times I have felt beat up, run down, and frustrated but today I felt recharged. I walked to the gym all siked up because I knew it was deadlifting day and it was gonna be on. I challenged myself and made some PRS. My current weight is 125lbs and I feel tight, strong, and healthier each day. I took my time deadlifting today. I can get carried away and go faster than I probably should. I took 2 to 3 minute breaks between sets and this helped me stay focused. I was able to pull (after 3 warm up sets) 1 set of 185lbs (I didn't go to failure on these because I wanted to make gains in my wts) 3 sets of 205 for 6 reps. After a few sets of corner bb rows I was feeling the deads . . . in a good way that is

I continue to wear a mouth guard in my workouts, thanks goodness for it. I grind like a mother on deads LOL and grunt, who knows how loud I am, I blast my ipod. I was rocking to some new music Doug uploaded on my IPOD. . .Beyonce, Tik Tok, and Lady Gaga seemed to be the right mix for back today. A few nights ago, I broke part of my mouth guard, oopsie. . . I don't know how I did it, it's hard as a rock.

It felt great to get in the gym and just go at it. My mind was really into the workout and I just went with it. After Corner rows, I moved on to close lat pulldowns, low row/rear machine (I decided to change this up a bit and revert to an underhand grip, felt good), I superset these with bentover lat raises seated, then 3 sets of reverse pec deck and 2 sets of negative pullups. I NEVER DO PULLUPS so this was a nice mix for me. I topped the workout off with abs, a few new ones I came across in some mags and books. . I can't wait to feel the damage I did tomorrow. I then stretched. It was about 1hour and 20minute workout before stretching.

It's nice leaving the gym not feeling over trained or sleep deprived.

I took Bikram last night, it has been a while since I last took it and boy could I tell, it was tougher for me. I feel great today and stretched out more than usual. I hope to add this into my routine again this week. I think it's a great compliment to weight training. I have ART this afternoon to workout my psoas :i eek. and I'm looking forward to my massage later this week!! That is motivation for me to really kick my butt knowing I have that waiting for me :D haha
 
I've been relaxing and really enjoy my time off these past couple of days. Yesterday (New Year's Eve) was an off/cardio only day. Later in the afternoon I treated myself to a 2 hour massage by our awesome massage therapist, Marvin. I never realize how wrecked my body is until I get a massage from him. He gives a mean deep massage. I should probably get at least 1 a week but I never make the time ;(

Today Doug and I crushed Chest/Tris/Calves and some abs. I did some morning cardio before breakfast. Today is my first day without AP/Pslin. I had some PRs on inlcine bench and few other chest exercises. I was siked about that! My body is still sore from shoulders and back. Lately my traps have been wrecked, I love it

I've been little the healthier version of Betty Crocker these days making pumpkin bread, pumpkin cheesecake, salmon, meat loaf, protein chococlate chip cookies hehe. . . experimenting All cooked and prepared with healthy substitues! Delicious!!! Doug really enjoys them, I must be doing something right
 
I made it through legs today! My tummy has been feeling weird since last night, not sure what's up??

I had a great workout, took things slow and pushed myself and kept it safe. My workout consisted of close smith btg smith squats, bb deads, leg presses, laying leg curls, hammer strength deads lots of squeezing , extensions, thighs and abs.

I banged my leg on one of the machines between my leg extensions so I was able to do only 3 sets of extensions, I attempted a 4th set but my shin bruised IMMEDIATELY after the band prohibiting me from doing another set of extensions. I was shocked at how fast the bruise and bump popped up. It was a great workout. I foam rolled and stretched a bit. I've been using a heating pad on my left hip. I hope it helps. I feel like I can't stretch that area enough even with yoga classes, but I'm gonna keep trying!

Tomorrow may be an off day/bikram yoga or something like that
 
Today I had a dentist appointment and I planned my workout before hand. I knew I was getting a filling :shock: and more than likely be numbed. I was right and I'm glad I trained first LOL. I had 3 shots in the mouth and 2 fillings. My poor teeth. Doug and others comment on how pretty my teeth are but let me tell ya, I've paid some pretty pennies on them :oops: I also had to replace my mouth guard and make a mold today. Last week I cracked my upper guard and broke off my lower in my sleep and apparently swallowed the broken piece,but didn't know it until I took it out that morning. Geez, I grind like crazy. I train with the guard as well.

It was a great workout. I skipped deads since I did them for my legs a few days ago. I did some hs pulldowns, tbar rows, free motion close pulldowns, db rows, slow negative pullups and hypers and several sets of abs. My back was feeling sore on the first exercise but I plunged forward through the workout. It was alot of fun. I found out today that I will have my squat shoes before my next leg workout, whoot whoot!! I can't wait. I hope I tear my bootie up with those suckers :lol:

Also, here is a short documentary on Team Miller (A version of which will be aired on Verizon Fios' network)
[ame="http://www.youtube.com/watch?v=zKo4EKXtVHA"]YouTube- Brief Documentary on Team Miller[/ame]
 
:shock: It was party time in the gym today!! I had my fave preworkout meal and 4 Zap and 45 minutes later I was rocking it. I started with BB presses, I took my time because I wanted to push some heavy weight :P . I tried to sock it to my shoulders and biceps. For shoulders I did lateral raise machine ss with bentover db raises with all sorts of drops sets, front cable raises, db shrugs. My bis were a bit sore from my back workout so I crushed my first exercise and got an awesome explosive pump with 4 drop sets at the end, my biceps and forearms felt like they were gonna pop. I also managed to squeeze in seated db curls with twist at the top and top cable curls. In between biceps I threw in some ab work. I left the gym feeling like there was nothing left in me. Tomorrow looks like it's gonna be an off day from the weights!
 
I can't wait to train in my new "Rogue" Squat shoes today!!! They arrived yesterday, just in time for my leg workout. Wish me luck in them haha.

I thought I would share this link to an interview I had a few days ago. . .. .Invalid Link Removed
 
OUCH! That is what I was screaming today in my leg workout, holy freakin burn! LOL

I was so excited about my new squat shoes!! I LOVE THEM!! I wore them the entire workout except on calves.
My workout was all mixed up like I like it and crushing some weights. I started with the hack squat, touching at the very bottom but not resting on the bottom, then I did some deep slow tempo leg presses, seated curls and laying curls superset, BTG (AKA Butt to Ground) BB squats touching the bars as I lowered, leg extensions high reps, inner and outer thigh machines and 4 sets of calves. I was beat. I had a little help from my USP Oxyelite Pro, I felt a little too wound up hehe. I took Oxyelite 45 mins before I trained and before I had my pre workout meal. . .oh my gosh, sometimes I have to run out of the house because I will get in a groove of doing chores and tasks after my fatburner kicks in that I get in the zone before I realize it (pathetic I know but I do ha). Anyone else do this?? :D Just curious!

I went to ART today after my session. I've been battling a nagging hip injuries. I have a high tolerance for pain which stinks sometimes.


I will keep crushing it :) Miller Style.
 
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