Doug Miller Training Log

Friday August 8, 2008 - Shoulders/Chest/Calves

I was very happy with my shoulder workout tonight. I was trying to be really careful and still banged out PRs on smith machine military press. We then did lateral raise machine superset rope front raises, and around the world lat raises. For chest I took it VERY easy and just tried to get a pump. I want to lay off chest for a little so it heals up. Fly machine, incline machine, flat machine. It is already healing up but I don't want to push it. We then did seated calves, hammer squat machine calves, and ab machine.

Saturday August 9, 2008 - Cardio

40 min inclline treadmill.
 
CoreDoug said:
Arlington, VA.
Click to expand...

Nice! I didn't realize you were so close. I work in Alexandria (for the moment - food and nutrition service) and go to school in Georgetown.

Where do you train usually?
 
Sunday August 10, 2008 - Quads and Hams

Awesome, awesome workout today. The ZAP had me zoned like nothing else. Hack squats feet close ATG (PR 5 plates per side x 22!), ATG hammer squat machine (PR) superset leg press, seated leg curl (PR) superset leg extensions, walking dumbbell lunges (worked up to 110s), slow negative laying leg curl, inner thigh, and straight leg raises. My knees are sore as heck right now but what a great workout. I won't be able to walk for days!
 
Monday August 11, 2008 - Chest/Back/Traps

My legs are already sore to the touch from yesterday! Another very good workout tonight and my chest/shoulder felt much better. Incline barbell press (PR match), support t-bar row (PR), decline barbell press, strict form barbell row superset dumbbell shrus, free motion pulldown superset free motion flys, side planks and regular planks.
 
Tuesday August 12, 2008 - Arms and Calves

Really solid workout tonight. My biceps were so pumped I couldn't even bend my arms. Barbell curls (PR match), hammer curls (worked up to the 115s), slow preacher cable curls superset preacher cable reverse curls, straight bar pushdown, overhead cable extensions, rope pushdown, hammer squat machine calves, slow seated calves, rope abs. My legs are still sore to the touch!!! ouch!!!
 
Wednesday August 13, 3008 - Shoulders/Traps

I was dragging a little before my workout tonight but once I warmed up, I was ready to crush it! Smith military press (touch top of chest - 275x6 PR), rear delt pec deck superset strict dumbbell lateral raises, slow hammer shrugs with long pause and deep stretch, dumbbell military (PR for this late in the workout), dumbbell upright rows superset dumbbell bent lat raises, one arm dumbbell shrugs, standing cable ab machine. Absolutely drenched tonight. Felt strong and healthy!. Need a rest day tomorrow.
 
Thursday August 14, 2008 - Cardio

40 min incline treadmill.


Friday August 15, 2008 - Hams and Calves

Crushed it! I usually like to do some ham/quad joint movements but my quads are still sore so I only did ham exercises. Bulgarian/stiff leg deadlifts (PR 455x14, 475x7, 485x5), one leg standing curls, glute ham raises superset laying leg curl (back super tight at this point), outer thigh machine, bar walking lunges (110 pounds x 74 steps), leg press calves superset standing calves, toe press machine, side and straight planks.
 
Saturday August 16, 2008 - Chest and Tris

Had to workout early this morning and really tried to focus on the squeeze (trying to be careful with my left pec). Had a very good workout and ridiculous pump. Incline smith press with 5 second holds at the bottom and slow negatives, decline hammer press with slow negatives and holds, flat press machine superset free motion flys, low incline dumbbell flys with deep stretch, v-pushdowns, overhead extenion machine, one arm pushdowns, ab machine. Now off to a posing seminar and then concert.
 
Sunday August 17, 2008 - Back/Traps/Biceps

Felt very strong today. Hammer pulldown (PR), dumbbell two arm bench rows superset dumbbell shrugs, barbell rows (worked up to 435 PR..the weights just felt light), rope pulldowns with long squeeze superset rear delt fly machine, laying cable curls superset rope curls, incline dumbbell curls, barbell curls, side serratus abs. We then crushed a huge sushi dinner.
 
Tuesday August 19, 2008 - Quads and Hams

Woooooyeeeeeee! Another crush fest with big Steph! Was also a big time dingleberry night. When I first got to the gym both power cages were taken. One guy was doing front squats....1 rep sets! with 3 minute breaks for about 10 sets LOL and the weight did not look challenging for him. Not sure WTF he was doing haha. The other guy was doing curls with 4 5's on each side. He did a continous set for about 10 minutes stripping the weight down and then back up with horrific form. I was ready to explode by the time I got on the squat rack. Thanks for pumping me up, Dingle 1 and Dingle 2! I also stacked 4 ZAP with a scoop of shock therapy. sheesh...not advised! :-) I set a PR on ATG barbell squats. I was crushed after this. I then did leg press, hack squats, one leg smith squats, seated leg curls, inner thigh machine, and v-situps. I was totally spent after that. Great workout.
 
When/where do you plan on competing again doug?
 
Wednesday August 20, 2008 - Chest/Lats/Shoulders

Was dead tired from yesterday's workout so I popped some ZAP and was ready to roll. I still can't believe how much ZAP makes me sweat. Its crazy! I'm still taking it easy with my chest so just went for the feel today and tried some new exercises. Incline barbell press, slow smith machine upright rows, one arm cable pulldowns, incline hammer press (one arm and then both arms), standing military press, free motion pulldowns with 5 sec hold, flat fly machine slow, and standing ab machine. I hate not being able to go ballz to the wall but it was still a very good workout.
 
Thursday August 21, 2008 - Arms and Calves

Crazy pump today. Seated preacher cable curls (awesome as a first exercise), overhead cable extensions, super strict barbell curls, dumbbell skullcrushers, seated support hammer curls, rope pushdowns, seated calves, smith machine calves, rope abs. Left brachii bothering me a little bit (numb)...may be related to my chest tweak. Massage time tomorrow!


Friday August 22, 2008 - Cardio

40 min incline treadmill. Massage tonight!
 
Just subbing to this log now, core products sound awesome i will pick up some Core ABC as it sounds like an awesome addition to my pre comp stack buy Zap sounds awesome as well, u dont have anyone that stocks it in Australia? if not do u think that it would be fine to get through customs?

Thanks
 
suppjunkie222 said:
Just subbing to this log now, core products sound awesome i will pick up some Core ABC as it sounds like an awesome addition to my pre comp stack buy Zap sounds awesome as well, u dont have anyone that stocks it in Australia? if not do u think that it would be fine to get through customs?

Thanks
Click to expand...


NP has shipped it to Australia before. You are good to go!

Best,
Doug
 
Saturday August 23, 2008 - Back thickness

My hams were still a little sore and I was thinking of taking the day off because I was beat up from a 2.5 hour massage from yesterday but Steph and I decided to crush back. I started with deadlifts and got 545x5 but I had at least 2 in me...I had to stop because I felt like I was going to crap myself LOL There is too much info for you all!!! haha. Well I was fired up that I was 2 reps shy of my PR because of that (and the ZAP was kicking in) so I decided to try 6 plates each side (585) for the first time. I pulled it with relative easy and think I could have gotten a couple more. That was a PR by 20 pounds. I then pulled a PR of 425x19 after my work sets. I then hit PRs on barbell rows and t-bar rows (I felt really good at this point). I then did low hammer row, high MTS machine row superset rear delt pec deck, side and straight planks, and one set of weighted hyperextensions. Great workout.


Sunday August 24, 2008 - Shoulders/Chest/Calves

Still being carefull with my chest but my shoulders have been feeling really strong. I hate not going all out on chest but I want to nurse it a little until it is back to normal. Arnold presses, incline leverage press (very strict form), strict seated lat raises, decline hammer press (doesn't bother me at all so I got a PR on this), lat raise machine superset flat fly machine, angle plate loaded calves, squat machine standing calves, ab machine. My back is very sore from yesterday. Love it!
 
Monday August 25, 2008 - Cardio

40 mins incline cardio. I hate cardio but still do it lol.


Tuesday August 26, 2008 - Quads and hams

Excellent workout tonight but the gym was like a freaking sweatbox. That combined with ZAP was enough for me to sweat completely through my clothes. ATG Barbell squats (PR), leg press superset laying leg curls, walking barbell lunges superset leg extensions, seated curls superset outer thigh.
 
Wednesday August 27, 2008 - Back/Chest/Traps

Totally wiped out today from a late night of work and yesterday's leg workout. Today was supposed to be chest and back but I decided to take it easy on chest and focus on back exercises with lots of squeezing. Reverse MTS pulldown machine, free motion row machine, one arm dumbbell rows (Cardio! 150s for sets of 25 reps), close grip pulldown, behind the back upright rows (for traps), flat smith machine bench (very slow and controlled), ab machine. Need a good nights rest tonight. Last night I had trouble sleeping from the crazy leg workout.
 
Thursday August 28, 2008 - Arms and Calves

Great workout tonight with Steph. I have been sweating a ton recently. Strict barbell curls, smith machine reverse grip close grip press, lose form hammer curls (PR 100sx12 and 120sx5 drop to 100sx5), straight bar pushdowns, preacher curl machine superset reverse cable curls, overhead cable extensions, free motion toe press, slow seated calves, ab machine. Off to VA beach for the weekend. Nice gyms down there!
 
Friday August 29, 2008 - Shoulders/Traps

Worked out at the VA Beach Golds Gym...nice gym. Felt really strong on shoulders. Dumbbell military, smith military, rear delt fly machine superset seated lat raises, hammer shrug superset upright row, bent over cable lat raises, barbell shrugs, rope abs. Started Prime today!


Saturday August 20, 2008 - Off

Walked all over the beach/boardwalk.


Sunday August 31, 2008 - Hams/Quads/Calves

Trained at Norfolk Golds Gym. Another nice gym but the dumbbells only went up to 100, WTF! Was a little out of it today and my left hammy pulled on walking dumbbell lunges so I had to take it easy (hate that!). Seated leg curl, 2 sets of walking dumbbells (felt a pull), laying leg curls, inner and outer thigh machine, Romanian deadlifts high reps (sets of 315x20), leg extensions, leg press calves, seated calves, straight leg raises.


Monday September 1, 2008 - Chest/Tris

My pec/shoulder was feeling much better today. I think all the chest stretching (and ART) I have been doing has been helping. I really made sure to keep very strict form. Flat smith machine press, low incline flys, incline smith machine, seated free motion fly, v-pushdowns, overhead extension machine, close grip barbell press, v-situps. Had a great workout today and a great pump in my chest for the first time in a while. Hope it continues to heal.
 
Tuesday September 2, 2008 - Back/Bis

Absolutely crushed it tonight. Switch to using 100 pound plates on most exercises instead of so many 45s and it paid of with huge PRs. Low hammer row (huge PR), t-bar barbell (huge PR 4x100s + 1x45 for 14 reps), high hammer row (PR), rear delt pec deck with holds super set free motion pulldown with holds, high preacher machine, standing supinate dumbbell curls (worked up to 90sx5 which I was very happy with this late in the workout), seated support hammer curls, side serratus abs. Could the prime be kicking in already???? :-) I had a nice drive to power through the tail end of my sets.
 
Wednesday September 3, 2008 - Cardio

40 min incline treadmill. Man Prime makes me sleep so deep (just as I remember from when I tested it this past winter).
 
Thursday September 4, 2008 - Quads and Hams

PRIME + ZAP = INSANE!!!! I have been getting this intensity that runs super deep before my heaviest sets and I have been banging out some PRs. I basically beat myself into a pulp tonight with legs. Smith Squats ATG (PR 405x11), leg press superset ATG barbell squats, leg extensions, hack squats, laying leg curls, straight leg raises. Intensity off the charts tonight! Its grow time!
 
Friday September 5, 2008 - Chest/Shoulders/Back Width

Another solid workout tonight. Still trying to be very careful with form on my chest exercises and strength and pump are coming back very well. Incline smith press, smith upright row (PR), slow wide hammer pulldown, flat fly machine, smith military, close grip pulldowns, flat press machine, ab roller machine.


Saturday September 6, 2008 - Arms and Calves

Great pump today. It hurt! Close grip barbell press with super strict form, over head dumbbell extensions, kneeling rope pushdowns, laying cable curl super set rope hammer curl (pump=ouch!), incline hammer curls, barbell curls (worked up to 185 which I was very happy with this late in the workout), standing calve raises (stack +100+45 x 20), angle plate loaded calve press, rope abs. Off to Vitamin Shoppe Demo for USP Labs.
 
Sunday September 7, 2008 - Cardio

40 min incline treadmill.


Monday September 8, 2008 - Shoulders/Chest

Mixing things up from my current program tonight because my legs were still too sore from last Thursday to do deadlifts. Will hit up back tomorrow. Dumbbell military (PR 120s felt relatively light and shoulder felt pretty good), machine lat raises, dumbbell lat raises (really good pump at this point), high rep flat barbell bench (being really strict and careful because of chest), decline hammer press high rep, incline mts press machine super strict form. Still being really carefull with my chest movements but my shoulders feel really strong. Tried a serving of NO Shotgun tonight and I feel like my heart is going to jump out of my chest. Not a good feeling. Makes me appreciate ZAP that much more!
 
Tuesday September 9, 2008 - Back

Had some major chiro adjustments this morning and thus had a mediocre back workout. Just was not feeling it on the deadlifts today. I then had trouble really hitting the groove tonight but then had some good lifts after deadlifts on high hammer rows, t-bar support rows superset hammer shrug, barbell rows, free motion lat pulldowns, and side serratus abs. I was completely drenched though.
 
Wednesday September 10, 2008 - Arms/Forearms

Started out slow tonight but then got in a groove and felt really strong with a great pump. Rope pushdowns (fair), barbell curls (not great), dumbbell skullcrushers (strong), hammer curls (PR 110sx10, 120sx6), overhead cable extension (strong), cable preacher curls superset cable preacher reverse curls (strong), dumbbell wrist curls superset over edge wrist curls, rope abs.
 
Thursday September 11, 2008 - Hams and calves

Great workout tonight. Again, I was a little slow to find the groove but I felt a deep drive today and banged out some PRs. Seated leg curl (PR), super wide stance and slow decent hack squats ATG (PR), one leg standing curls, stiff leg deadlifts (felt strong for this late in the workout 405x12 and 425x8 - My hams were fried at this point), outer thigh machine, seated calves (PR), standing plate loaded squat machine calves, side plate twists superset v-situps.
 
Friday September 12, 2008 - Shoulders/Traps

Another great workout tonight. It was one of those workouts that you just don't want to end. I felt like I could go on forever! Although I have been taking it easy on my chest my shoulder strength seems great. Smith machine military to upper chest (PR 275x7), rear delt fly machine superset strict lat raises, barbell shrugs, rear delt pec deck superset strict front raises, cable row machine shrugs superset MTS military press, standing ab machine. Prime seems to be kicking in at the 2 week mark. Weight up 2 pounds since starting two weeks ago. 220 tonight.
 
Saturday September 13, 2008 - Cardio

30 minutes bike. Off to Presidential Cup.


Sunday September 14, 2008 - Quads and Calves

Fired up from the show yesterday, had a killer leg workout today. Prime and Zap in full effect. Legs felt strong and full. ATG hammer squat machine (PR 8 plates per side x 10 drop to 6 plates x10 drop to 4 platesx10), leg press superset ATG barbell squats (PR), smith split squat, leg extensions, inner thigh machine, leg press calves (PR), angle plate loaded calves, straight let ups. On a roll now!
 
Monday September 15, 2008 - Chest

Still nursing the chest a little but strength was decent. No PRs or anything but things are feeling better in there. Incline barbell press, flat smith press, decline hammer pressm, flat fly machine, incline leverage press superset flat leverage press, ab machine.
 
Tuesday September 16, 2008 - Back/Traps

Started off by crushing a PR on lose form barbell rows (405x18, 455x5 drop to 315x15). I was wiped after 6 sets of that. I then moved on to reverse grip hammer pulldowns with a good squeeze, t-bar standing machine with holds superset slow dumbbell shrugs, rope pulldowns superset rear delt flys, one arm modified high hammer pulldowns focusing on the squeez (new exercise for me), hyperextensions, and side serratus abs. I was sweating like a pig tonight and felt like I was going to vomit at one point!
 
Wednesday September 17, 2008 - Arms/Forearms

Another excellent workout. It has been taking me a couple of sets to really get fired up without ZAP but with the PRIME I find that by the 3rd or 4th set I'm about ready to rip someones head off LOL. Rope pushdowns, hammer curls (PR 120sx8 each arm), dumbbell skullcrushers (PR 100sx5 this was kind of scarey heavy...watching 100s come down close to my face lol), seated strict supinate curls, v-pushdowns, preacher curl machine, overhead tricep extension machine, barbell curls, reverse barbell curls superset over edge wrist curls, ab machine.
 
Thursday September 18, 2008 - Hams and Calves

Another great workout tonight. My hams are feeling strong! One leg plate loaded curl (PR), walking barbell lunges (PR I got 275 for the first time), seated curl machine superset romanian/stiff-leg deadlifts (I was super stoked hitting 435 for 8 as the second part of a superset), outer thigh machine, seated calves, toe press machine calves, v-situps, side plate twists. I really feel the PRIME kicking in right now. It has been almost 3 weeks.
 
Friday September 19, 2008 - Shoulders/Traps

Another crushfest! Dumbbell military (PR with the 120s), rear delt pec deck superset lat raises, one arm rear delt cable raises, cable row shrugs superset cable front raises with holds, barbell shrugs, military machine press, ab machine. My glutes are absolutely destroyed from yesterday!


Saturday September 20, 2008 - Cardio

10 min bike and 30 min incline treadmil.
 
Sunday September 21, 2008 - Quads and Calves

Awesome workout this morning. Hack squat ATG (PR 5 plates and 25 x 16, 6 plates x10, and did 6 plates and 25 for the first time), leg press squat machine superset leg extensions, ATG smith squats, inner thigh machine, leg press calves, seated calves, straight leg ups. Now off to church and then Steph has a surprise for my birthday...not sure what she has in store.
 
Monday September 22, 2008 - Chest

Aww yeah.....finally a pretty much pain free chest day! Steph and I crushed it tonight. Incline barbell (tied a PR!), flat fly machine superset incline press machine (awesome pump), incline hammer press (first time I could do these pain free for about 6-7 weeks!) superset wide hammer press with squeezes, low incline flys, incline smith machine with holds at the bottom, ab machine.
 
Tuesday September 23, 2008 - Back

What better way to spend my birthday than crushing back. Great workout tonight. Seated cable rows (PR), high hammer rows (PR), t-bar rows in corner, close grip pulldowns, deadlifts (worked up to 495x5 which I was very happy with this late in my workout), rear delt pec deck, side serratus abs. I was absolutely wrecked after this workout.
 
Wednesday September 24, 2008 - Arms

My legs are still tore up; I can only walk on my heals and my quads are still sore to the touch from Sunday. My chest and back are also pretty sore....Lovin' it. Crushed arms tonight and had a ridiculous pump I could not even scratch my nose. V-bar pushdowns, barbell curls, overhead dumbbell extensions, incline hammer curl, kneeling rope pushdowns superset cable preacher curls, high tricep extension machine superset high machine curls, reverse cable curls superset wrist curls back and front, rope abs.
 
Thursday September 25, 2008 - Hams and Calves

Very solid workout tonight. Seated leg curls (PR), barbell squats with long pause at bottom with @ss in the hole LOL (these were killer), laying leg curls, dumbbell stiff leg deadlifts, outer thigh machine, standing calves, toe press machine calves, v-situps and side twists. Off to Brooklyn tomorrow. Hope to hit shoulders at a nearby Golds.
 
Friday September 26, 2008 - Shoulders/Traps

On the road today. Trained at Brooklyn Golds about 1/4 the size I am used to but they did have 190 pound dumbbells! Good workout filled with ZAP sweat. Shoulder press machine, seated lat raises superset bent over lat raises, dumbbell shrugs, rear delt fly machine superset cable upright rows, front raises, one set of cable lat raises, rope abs.


Saturday September 27, 2008 - Cardio

20 min incline treadmill. 20 min recumbant bike.


Sunday September 28, 2008 - Chest/Back

Need to switch up my split a little bit this week. Really fun workout today. Incline Smith press (strength is coming back and shoulder/chest feels decent), wide/slow weighted pullups, incline hammer press, barbell bent rows, free motion fly machine, one arm smith machine rows, side serratus abs.
 
Monday September 29, 2008 - Quads and Calves

Man was I fired up tonight....ZAP+Prime were in full affect! On barbell squats I hit 405x10 ATG (I mean @ss below knees!) and it felt awesome. I then did squat machine ATG (working up to 7 plates per side), dumbbell walking lunges (up to 110s), slow leg extensions with 5 sec pause at top, inner thigh machine, squat machine standing calves, slow seated calves, elevator abs.
 
Tuesday September 30, 2008 - Arms

Trained with WNBF Worlds LW champ and friend of mine Brian Whitacre. Worlds is right around the corner but he is looking ready now. He was super lean already and had some great vascularity. I have no doubt he will take the LW class again and give the middle and heavy a run for their money in the overall. Cable preacher curl, v-pushdowns, standing supinate curls, overheard dumbbell extensions, high tricep machine superset high preacher machine, kneeling rope pushdowns, barbell curls, rope hammer curls, rope abs. Great workout.
 
Wednesday October 1, 2008 - Shoulder/Traps

Another very strong workout. Hit another PR on smith military (bar touching upper chest). I then did hammer military facing the opposite direction (good burn), incline rear delt lat raises superset super strict lat raises, front raises (first time I worked up real heavy in a while...felt good), hammer shrugs, rear delt pec deck, ab machine.
 
Thursday October 2, 2008 - Hams and Calves

Late night at work and my right ham was extremely tight but still managed to get a great pump in the legs tonight. One leg plate loaded curl (PR), bulgarian split squat on smith machine, slow laying leg curls superset glute ham hyperextensions, outer thigh machine, high rep seated calves, high rep free motion toe press calves, straight leg ups, side plate twists.
 
Friday October 3, 2008 - Chest/Back

Fun workout tonight. Felt pretty strong. Left chest still takes a little while to warm up but my strength is improving. Crushed some PRs on back. Incline hammer press, nautilus standing t-bar, flat smith press, close grip pulldowns, (stack +2x45s and 1x25 felt light), row machine superset fly machine, high rope pulls, ab roller machine.


Satuday October 4, 2008 - Cardio

40 min incline treadmill.
 
Sunday October 5, 2008 - Quads and Calves

Don't mean to sound like a broken record but another great workout. Knees were a little achy but I was still able to crush some PRs and had a great leg pump. Plate loaded squat machine (9 plates per sidex7 drop 7 platesx10 drop 5platesx10 @ss to ankles PR), leg press (PR) superset ATG hack squat, barbell ATG squats superset leg extensions, inner thigh machine, seated calves, angle plate loaded calves, elevators.
 
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