It's Miller Time! (with Core Nutritionals!)

[dam225]

I decided to start posting my training (my wife will too when she has time) on this board. To check out my previous journals you can check out AM.com or the forums on mine or my wife's sites (www.dougmillerpro.com and www.stephmillerpro.com).

I am an IFPA drug-free professional bodybuilder and my wife is an IFPA drug-free professional figure competitor. I am also owner of Core Nutritionals (www.corenutritionals.com). Both my wife and I are sponsored by USP Labs as well. We plan to make a return to the stage next fall.

I will post up training videos periodically and will try to track my training daily. I will also post up other supplement and diet info on occasion.

Let's crush it!

[dam225]

December 21, 2008 - Back Thickness/Traps

Simply awesome workout tonight. Steph and I were able to crush it together and I always have an awesome workout with her. I actually was thinking about taking the day off but Steph wouldn't let that happen. LOL. We both hit PRs on deadlifts (videos below). I hit 585x4 PR and then tried 605 for the first time and pulled it for a single. I think I definitely have more in me. I then did a burnout with 495x12 which I was extremely happy with after the previous work sets. Steph hit 225x10, 245x5 (she has more in her here) and then tried 255 for a couple. She then did a burnout with 185 and pulled it for 20!!! I couldn't believe it...she just kept going and going. I then moved on to supported t-bar row, cybex row machine superset dumbbell shrugs, barbell rows, wide free motion pulldowns superset weighted hyperextensions, and side serratus abs. I tried 3.5 scoops of Jacked before this workout and felt like I could keep going when I was done!

Doug 585x4
http://www.youtube.com/watch?v=DWNYKbwJDvg

Doug 605x1
http://www.youtube.com/watch?v=HIMkZw1lmqk

Doug 495x12
http://www.youtube.com/watch?v=LbrnzjANj4Y

Steph 225x10
http://www.youtube.com/watch?v=EAwF4lMeEvM

Steph 245x5
http://www.youtube.com/watch?v=tOtz3-z6txU

Steph 255x2
http://www.youtube.com/watch?v=gjYFtPuMnu8

Steph 185x20
http://www.youtube.com/watch?v=Dp1pVUhPQzg

[dam225]

Monday December 22, 2008 - Shoulders and Arms

Another great workout. The mind muscle connection was just great tonight. Dumbbell military (PR 110s felt light and I worked my way up to the 130s for the first time....those were heavy lol), one arm dumbbell lateral raises (great pump), rear delt pec deck, strict/slow preacher curl machine, seated slow hammer curls, close grip bench press, rope pushdowns, reverse crunches.

[dam225]

Been busy traveling so here is a quick update.

Tuesday December 23, 2008 - Cardio

Wednesday December 24, 2008 - Legs and Calves - Knees sore and had pain in side. Only a fair workout. Did manage a PR on my first 2 exercises.

Thursday December 25, 2008 - Off

Friday December 26, 2008 - Chest/Back - PR on incline barbell. Crushed the lats. Bit of a sore throat from this crazy 70 degree weather.

Saturday December 27, 2008 - Shoulders and Arms - Felt strong and pumped throughout. Set a couple PRs.

Sunday December 28, 2008 - Quads and Calves - Knees feeling a little better. I did a functional movement screen and found out my knee pain is actually most likely coming from my lack of hip flexor mobility so I will be working on that in the coming weeks.

[dam225]

Monday December 29, 2008 - Chest

Decent workout tonight. Nothing special. Incline barbell, flat barbell, one arm incline hammer press, slight incine dumbbell press (the first time I have been able to do dumbbells in 5 months. I didn't go super heavy but slowly worked up with perfect form. Felt nice.), flat fly machine, ab machine.


Tuesday December 30, 2008 - Back

Took me a little bit to get motivated tonight but then had a great workout. I was wrecked afterwards. Barbell bent rows, rack deadlifts, reverse grip MTS pulldown with holds, t-bar support, rear delt pec deck superset free motion pulldowns, side serratus abs. This dingleberry followed me around all night and would jump on every exercise I just finished LOL.


Wednesday December 31, 2008 - Arms

Good workout today. Strength was good. Diamond bar pushdowns (PR), one arm overhead extensions, skullcrushers to behind the head, rope pushdowns, support dumbbell curls, one arm preacher hammer dumbbell curls, seated machine curls, barbell curls, dumbbell wrist curls superset straight bar behind wrist curls, rope abs. Another great year of training is behind me. I look forward to making more progress in the New Year.

[dam225]

Thurday January 1, 2009 - Hams and Calves

Great way to bring in the new year. Felt strong today. My knees felt much better. Romanian deadlifts (PR 405x20, 475x9), one leg standing leg curls (PR), very wide ATG hack squats for the glutse and hams (PR), seated leg curls, outer thigh machine, toe press machine, hammer squat machine calves, v-situps. One of the things I'm going to do a lot more of this year is deep stretching after my workouts.

My Nittany Lions really cr@pped the bed against USC today! Ugh!

[devo09]

Awesome stuff, subbed!
I've been watching your vids on youtube for motivation they're sick.
Very inspirational, nice to see you posting on bb.com now

[dam225]

Friday January 2, 2009 - Shoulders/Traps

Crushed it! Set a PR on dumbbell military and then set a PR on barbell shrugs. I'm going to be crazy sore tomorrow. I need those traps to grow! I then hit one arm braced lat raises superset one arm front raises, rear delt fly machine superset dumbbell shrugs, barbell military, and ab machine. I was rocked after this workout. Intensity was very high.


Saturday January 3, 2009 - Cardio

40 min incline treadmill.

[AllGenetix]

Awesome stuff Doug, don't know how I missed this! Subscribed for sure. You're an inspiration man!

[dbc5]

Im gonna be checking this out as well. Your videos are always an inspiration Doug.

[dam225]

Sunday January 4, 2008 - Quads and calves

Trained quads with Big Steph today....I'm not going to be able to walk! My knees are still feeling a little achy but nothing that really hindered my workout. I just warmed up a lot. I hit a PR on hack squat (6 platesx16 and 7 platesx6 drop to 5 platesx14). I then moved on to leg press superset walking dumbbell lunges, hammer squat machine superset leg extensions, inner thigh machine, seated calves, standing plate loaded calves, straight leg raises. Core ZAP was in full effect today!

[dam225]

Monday January 5, 2008 - Chest

It's dingleberry season for sure. I hate January! The gym is sooo crowded! Decent chest workout tonight with a great pump. Jacked preworkout hit the spot tonight! Flat bench, incline smith, low incline dumbbell presses, low to high cable flys, incline hammer press with 5 sec holds and 5 sec negatives, ab machine.

[AllGenetix]

holy demolition of chest right there.

gotta hate the "resolutioners". only a few more weeks til they are weeded out.

[dam225]

Tuesday January 6, 2009 - Back

Killed it! I was so pooped at one point in this workout I actually saw spots and thought I was going to take a digger! T-bar support rows (worked up to 7 plate - that felt heavy!), barbell rows (felt strong), high hammer rows, I then decided to do deadlifts (this is where I saw spots! I worked up to 405x19 and 495x7 which I was very happy with this late in the workout). That was really all I had in me...I then did 3 sets of free motion pulldowns light and with a stretch and squeeze, and side serratus abs. I could barely walk out of the gym. I have a hard time getting all my meals in on days with workouts like this....I get tired of eating.

[AllGenetix]

holyyy ****tt! "decided to do deadlifts". haha that statement right there is not human, especially loading up 405 and pounding out 19. gotta eat to grow though!

[Paumen]

Good job bro, you got some strength. Key to getting a popular log here.....quote people and then get a hottie to subscribe. True story.

[dam225]

Originally Posted by Paumen

Good job bro, you got some strength. Key to getting a popular log here.....quote people and then get a hottie to subscribe. True story.

Thanks. LOL gotcha

[dam225]

Wednesday January 7, 2008 - Arms

Nice pump tonight. Tricep pushdowns with elbows flared (different for me), overhead cable extensions, overhead machine superset rope pushdowns, cable preacher curl 21s (slow), strict barbell curls, rope hammer curls superset dumbbell hammer curls, over edge barbell wrist curls, rope abs.

[dam225]

Thursday January 8, 2009 - Hams and Calves

Nice solid workout tonight.....seated leg curls (felt very strong - PR), walking barbell lunges with extra long step, laying leg curls, glute ham hypers, one leg plate loaded curl, angle plate loaded calves, seated calves, upper ab crunches.


Friday January 9, 2009 - Off

Off day. Traveling to PA.


Saturday January 10, 2009 - Shoulders/Traps

Trained in PA today and had a strong workout. Hammer strength military (significantly stronger from last time I trained at this gym 6 months ago), machine military, rear delt fly machine superset strict lat raises, high rep dumbbell shrugs superset strict dumbbell front raises, barbell shrugs, lat raise machine, rope abs. Stretching has been coming along nicely so far.

[dam225]

Sunday January 11, 2008 - Quads and calves

Trained at a different gym in PA today. Great pump in the legs. It was hard to compare weights because all of the machines were different. Hack squats (ATG as always), leg press superset barbell squats, leg extensions with holds at the top, one leg smith squats, leg press calves, seated calves, v-situps.


Monday January 12, 2008 - Chest

Got to the gym a little later than I like but still managed another pump filled workout tonight. Flat barbell, incline dumbbell presses (I'm stoked about these ... I'm starting to incorporate dumbbells again and strength is good!), mts incline press machine, flat fly machine with different grip, smith machine flat press with squeezes (very hard at this point), v-situps, and some good stretching.

[dam225]

Tuesday January 13, 2009 - Back

Solid workout tonight. The last couple of weeks I have been feeling absolutely beat up by the end of my back workouts. This is one of the things I notice about Prime. I have been setting some PRs without prime but they are certainly less often and are much harder. When I was on Prime I was crushing PRs week in and week out and they felt easy. I also felt like I had more in me when I was finished my workouts. I have been off Prime for about 10 weeks so I look forward to going back on soon. Deadlifts, mts reverse pulldown machine, t-bar rows, rack chins, barbell rows superset barbell shrugs, side serratus abs.


Wednesday January 14, 2009 - Off

Besides increasing my stretching, one of the other things I need to get better about this year is listening to my body. I have definitely gotten better about this with age, but I want to continue to improve. I did not sleep well the past two night even though I was very tired...this is a sign of overtraining for me. I was also crushed from that back workout yesterday. So I upped the Core ABC today and took a complete rest day.


Thursday January 15, 2009 - Arms and Calves

Slept like a baby last night and an awesome workout tonight. Great pump and intensity. Dumbbell curls, close grip ez bar standing curls, high preacher machine superset pause hammer curls for forearms, one arm rope pushdowns (crazy pump), low incline smith machine close grip press, v-bar pushdowns superset overhead machine, free motion toe presses superset standing calves, standing ab machine.

[AllGenetix]

so you give Prime the thumbs up eh?

[dam225]

Originally Posted by AllGenetix

so you give Prime the thumbs up eh?

It is expensive but if you can afford it, for sure!

[thepacman]

hey doug...your an awesome inspiration to all naturals. i saw you at the yorton cup in 2007. thought you shoulda won. your back was just disgusting, you know in a good way. everytime i see a picture of you im just in awe that natties can have so much muscle. keeps me inspired. thanks.

[dam225]

Originally Posted by thepacman

hey doug...your an awesome inspiration to all naturals. i saw you at the yorton cup in 2007. thought you shoulda won. your back was just disgusting, you know in a good way. everytime i see a picture of you im just in awe that natties can have so much muscle. keeps me inspired. thanks.

Thanks buddy! Keep crushing it!

[dam225]

Friday January 16, 2009 - Shoulders and traps

Felt really pumped tonight. Smith machine military, military machine superset cable upright rows, one arm braced side lateral raises (PR), incline rear delt flys superset dumbbell shrugs, lat raise machine, ab machine. Lots of stretching.


Saturday January 17, 2009 - Cardio

40 min incline treadmill. Getting a massage later today!

[AllGenetix]

lucky man, getting a massage is like my dream, they are damn expensive though. deep tissue rocks.

[dam225]

Originally Posted by AllGenetix

lucky man, getting a massage is like my dream, they are damn expensive though. deep tissue rocks.

We have an awesome deep tissue masseuse. We have sent him many clients so he hooks us up. 2 hours in my house for $70.

[dam225]

Sunday January 18, 2009 - Quads and Hams

Fan-freakin-tastic workout today. I tried 5 ZAP for the first time today and holy crapola! What awesome focus, drive, intensity....I was jacked up and ready to conquer the world for hours after the workout. Knees were also feeling much better today. My legs felt very lean, strong, and pumped. That massage yesterday definitely helped. Smith machine ATG squats (PR), seated leg curls (pumped so much it hurt), hack squat ATG superset leg press, laying leg curls, bulgarian split squats, v-situps, lots of stretching.

[AllGenetix]

5 ZAP, holy smokes. I take 4 and sweat like an animal. 5 must have had you in the zone!